London Marathon 2010

And so it ends

2010-04-26T08:15:00.028+01:00

After the trials of the previous few days, it felt like victory in itself to get to Blackheath on marathon morning.

We'd been down the night before, and after an easy day enjoying London and our hotel's amenities, an early night and a good nights sleep was an excellent way to finish off the taper.

So I stood in the pen as the race was due to start feeling optimistic for a good race. Even the forecasted high temperatures had been dampened by a rain shower just before the off.

I bumped into fellow Harrier Jon Sinclair at the start and it was nice to see a familiar face and have a bit of banter. We were less than 100m from the elite when the race started, and were across the start line in about 20secs, so good omens for not just a sub-3 on chip time, but also on gun time.

First mile was very steady as the mass of people around me limited my pace, but by miles 2 and 3 was able to pick it up slightly with a bit of clearer running. Through miles 4 and 5 I had settled into marathon pace, and then focussed on locking into this.

Because I hadn't run (or even walked much) for 5 days nursing my sprained ankle, I wasn't feeling completely natural in my running - I was telling myself that my body was just getting warmed up again and I would be soon running more fluidly.

I now was starting to knock out some really consistent miles. The 6 miles from 5-10, were all run within 6 seconds of each other. This was really pleasing, but two things were starting to trouble me. My HR was high and I couldn't get it below 180 (90% max). Also I was incredibly hot. It was quite humid after the rain and I could really feel it - I always suffer in humid conditions. At every mile I would take a bottle of water, drink a quarter of it and use the rest to try and cool my head, back and legs down. It seemed to be helping.

At around this time I caught Dave McGuire, a local Virgin Active runner who I knew from other local races. He too was aiming for 3hrs and had formed a nice group who he was organising well and encouraging everyone along. My aim was now to stay in this group.

But as we approached Tower Bridge at about half-way, I started to lose contact, and steadily dropped a metre or two. And then 3, 5 and 10. I decided not to work overly hard to stay with them so tried to settle back into my own pace.

From this point, things started to get worse and worse. I felt like I normally feel when I've run 20 miles. Turning right over Tower Bridge I made the conscious decision to forget 3 hours and to re-adjust my target to 3.15 (the good-for-age time).

But every stride was getting harder and harder now, and my pace was dropping all the time. At around mile 15 I had to stop and walk. I was hoping a little breather would re-invigorate me, but it was not the case. I could barely get started again.

The next 11 miles were not so much painful, but more an "out-of-body" experience. It was as if my legs were no longer connected to the rest of my body. I was fully expecting to get this in the last couple of miles, but not with 11 to go!

At least I could take in some of the sights and sounds of the VLM. I was having to run for a quarter or half mile at a time and then stop and walk. I took sweets and oranges from the spectators, waved back to the crowds, and experienced what it must be like for the fun-runners and charity people competing.

I eventually finished in 3.46.

I was pleased that I managed to finish, and wore my finishers medal and t-shirt proudly all day.

Despite this blog and my training been geared to achieving that sub-3 time in my first marathon, it has as much been about the journey to the finish line from when I first entered the ballot 12 months ago. The ups and downs, the successes and heartaches.

I'm oddly not too disappointed.

I guess if I am going for a fast time again I will need to understand what I did wrong, but there is plenty of time for that. And if it just that I'm not built to run marathons then that's fair enough, there are plenty more things to do in life.

But sitting here now, I think I will have another go at one.

Well done to all finishers yesterday, whatever time you finished in. Maybe see you out there again some time!

Garmin details here

Summary of splits:

Split Time Avg HR
1 07:15 179
2 06:36 173
3 06:25 175
4 06:31 177
5 06:46 179
6 06:44 182
7 06:46 182
8 06:48 182
9 06:49 182
10 06:50 182
11 06:55 181
12 06:59 181
13 07:03 181
14 07:14 178
15 07:46 174
16 08:39 169
17 09:01 161
18 10:14 153
19 10:52 154
20 12:27 139
21 11:17 144
22 10:55 144
23 10:45 148
24 07:54 152
25 13:57 140
26 12:12 143
27 04:33 146
Summary 03:46:28 163

Green for Go !

2010-04-23T21:50:00.000+01:00

After visiting Ove Indergaard today, he has given me the Green Light to give it a go on Sunday.

He manipulated the ankle to see the level of motion available, and said I shouldn't be too restricted to run almost normally. And the main thing is that there should be no lasting damage if I run.

So I am just packing my bags and we will be setting off first thing in the morning.

My mood has understandably been lifted enormously. After the long journey this has been, to not even get to the start line would have been the worst outcome.

So probably no more blog posts now but I'll put my twitter feed on this page and my twitter name is http://twitter.com/paulolooney

My running number (which I had collected in the week whilst in London) is 1992 and I'll be starting blue start, pen 2.

Good luck to all the other VLMers out there!

Sadness

2010-04-22T23:30:00.024+01:00

I've not posted nor ran much for several weeks, but have had lots of texts and emails asking for progress and offering encouragement so thought I'd best post.

The last few weeks have been overshadowed by the loss of my mother, who died on April 9th after battling illness for several months.

But my mother lived a long, happy and fulfilled life. This is perhaps what all of us try to achieve in our own way.

The picture to the right is one taken of her as a young woman of I think 17.

Thanks for all your well wishes for those who have already contacted or sent messages.

But back to the running. I've had a disaster. On the last mile of my last run (Tuesday), I turned my ankle on a raised cobblestone on the canal towpath. The pain was quite intense and I knew immediately I had done some damage.

I've tried to use RICE to reduce the swelling, and am booked to see Ove Indegaard (Physio) tomorrow at 12 to see what the possibility of me getting to the start line are. I'm truly gutted.

24m in 3 hrs - my last (and best) long run

2010-04-04T22:54:00.015+01:00

Today, with just 3 weeks to go before my big day in London, I have ran my last long run.

After last Sunday's tortuous 24-miler, I was worried that today would be even harder, especially as the calm weather that I had hoped for had not transpired.

But I set off as a full "dress rehearsal" running in my Ilkley "red and green", with even my race socks on. I more or less set off to the very minute I will pass the start line in London in 3 weeks time, so for lots of reasons was a great chance to test my preparation and execution.

The great news is that it was by far my best run - I managed the 24miles feeling generally strong the whole way (well at least I could run for the last 4 rather than shuffle). I hit the target I had set myself of doing these 24 miles in under 3 hours, and I made it with 28secs to spare, averaging about 7:28 per mile. I have also now achieved my "20 over 20".

Garmin details here

I had no unscheduled pitstops, so feel like I am getting closer to the right combination of food the day before and in the morning.

Today I also took some gels, which really seemed to make the difference. I had three Torq gels (45g sachets), and had no problems carrying or consuming (I safety pinned the tops to the top/front of my shorts). I didn't have enough water to drink with them, and on the sprint in to the finish felt slight nauseous. But with better water intake on the day, I think I will be fine. I took mine at 6, 12 and 18 mile today. I think for the London I will carry 5 and take at 4,8,12,16 and 20m instead.

I probably should have taken gels on all my previous long runs, but didn't for two reasons. I slightly subscribe to the Greg McMillan view that not being fully carb-loaded for a Long Run will increase your body's ability to metabolise fat - a useful training exercise. Also, I can't afford to consume £10+ of gels and drinks on my long runs!

The gels helped the back half of the run, and this showed in my mile splits at:
07:06, 07:05, 06:52, 06:58, 07:14, 07:04, 07:20, 07:09, 07:07, 07:22, 07:22, 07:19, 07:36, 07:27, 07:27, 07:23, 07:35, 07:42, 07:56, 08:06, 07:33, 07:45, 07:57, 07:41

I have plotted these mile splits against my ave HR for each split on the graph. Interesting. Normally there is an indirect correlation between my min/mile pace and HR (ie as my HR increases I run faster and my my min/mile pace decreases). I have started buidling a model which shows this.

But on this run, as I tired, my my min/mile pace increased (I got slower), but my HR increased. The question for London whether I can squeeze an extra 38secs per mile to get my 26.1m done in 3 hours.

We'll know in 3 weeks time!

Recovery between Long runs

2010-04-02T09:37:00.000+01:00

After Sunday's effort I rested Monday and the Tuesday did a little 6 mile steady run. Wednesday was a 10m run with a few miles at MP, and yesterday I rested again.

I'm planning my last long run on Sunday, so will do a gentle run today and then rest again tomorrow.

I'm hoping to do Arthington and back on Sunday in 3hrs - my big target for my 24m LR. Hopefully a windless day will give me a good crack at it. This will also achieve my total of 20 aggregated miles run in the 20m+ "dead zone".

Other news over the week is that due to some drop outs we have been offered a place at the 12 Stage Nationals the weekend before the London, so that should be a good day out and a chance to run on some old haunts in Sutton Park!

Gimme Shelter - A tough 24m

2010-03-28T22:07:00.002+01:00

"If I don't get some shelter, Oh yeah, I'm gonna fade away..."

After a long day in London on Wednesday there was no chance to run. Thursday I was at a Harriers trip to the Manchester Velodrome which was 90 minutes of good cardio activity with some full on lactic threshold efforts. Friday I did a little 6 mile loosener, and yesterday I rested before my penultimate long run today.

I tried to simulate race day conditions by getting up at the same sort of time I plan to in London, and do similar things as I would on the day (which is exactly 4 weeks time). Looking out on a bright Spring morning appeared fantastic conditions to run in - if it wasn't for the 30mph winds howling down the dale.

I knew it was going to be tough, but I chose to head off down wind and down hill (slightly) on my benchmark route to Arthington church.

Things didn't really feel good from about 6m, and then realised that my food strategy had not worked out as I had to stop for a little unscheduled stop. By the time I got to the turn point at 12m, I was feeling the worst I've felt on any of these runs, and then turning into the headwind was heart-wrenching, knowing I had 12 miles of this ahead.
But I'd expected this, and today was as much a mental toughener as anything else. I seem to have lost my Garmin data, but the second half was painfully slow, with the last 4 being down at 9-10 minute mile pace. I was desperate to stop but willed myself on.

I was hoping that several months of long runs, and recently a few weeks off would have helped me today - but it was possibly my worst long run. Why? Maybe the velodrome on Thursday? I hadn't enough nutrition and was slightly dehydrated? The wind? Just a bad day?

I'm not worried about it although on today's performance the chance of a sub-3 seems a long way off (I'm still clinging on to my 1-21 Brass Monkey back in Jan as evidence I can).

The good news is that my problem groin felt fine - well it's aching no more than the rest of my legs are.
A few steady miles this week, with some marathon pace work on Wednesday. Then a full dress rehearsal next weekend, and another chance to get my nutrition strategy right.

I know I can still do this, but as easily it could all go wrong. A 3-20+ time? - it's just a shot away, it's just a shot away.

Shipley - Leeds #3

2010-03-23T21:54:00.000Z

After Sunday's excitement of the Northerns, the hardwork continued with a steady recovery run of 6 miles yesterday, and then an early start today to run #3 in the Shipley-Leeds saga.

Didn't feel as strong as last time, and the conditions were bad - muddy and wet. BUt I managed in in about a 7:14 ave min/mile pace (cf 7:28 for #1 and 6:57 for #2)

Garmin output here

London with work tomorrow.

Northern 12 Stage Relay

2010-03-21T22:13:00.002Z

Despite some trepidation about racing this event today, and breaking my rule of "no threshold" work till my groin is niggle-free, I found myself on the coach out of Ilkley at 9am heading over the pennines into Manchester.

Despite a pretty poor course and some of the most dis-interested marshalls I'd ever seen in a race, it was generally well organised and an enjoyable day-out.

I noticed when we got there that most of the teams' average ages was in the late twenties, but ours was in the late forties. But we had our "A" team out, so was expecting a good result. We ended in 29th place (out of 48), which means we don't qualify for the National relays in a few months time. So a little disappointing, but we ran as fast as we could, all 12 of us putting in great performances. I ran the 4.9k in 17.50, about 5:50 min/mile pace.

The great element, from a personal perspective, is that I had no problems with groin - hardly a peep out of it during or after.

So now two weeks to press on with some consistent sessions including two long runs, and then into a 3 week taper.

London Visit

2010-03-18T22:05:00.001Z

After Monday's tough session, I went out on Tuesday for a little 5 mile recovery run. My legs were incredibly heavy but no real issues with my groin.

Wednesday and Thursday saw me in London again, but luckily it was a great chance to catch up with friend Sam F. His birthday falls on St Pat's day - so it is one birthday I always remember, and I tagged along to his birthday meal. We ate in a rather swish restaurant called The Atrium, just near the Houses of Parliament, and the place was full of MPs and politicos.

Sam recently ran the Bath Half-Marathon with one of his friends, Titus. Titus is also running the VLM for the first time this year, and we had a great chat about training, and in particular dealing with The Wall. My advice to Titus was to be afraid, as he was hoping to avoid it by going at a steady pace throughout - I hope I didn't frighten him too much! He has a steely determination which I'm sure will get him round successfully.

A steady run planned tomorrow, and rest on Saturday in preparation for the Northern 12 Stage relay on Sunday.

What Does Not Kill You Makes You Stronger

2010-03-15T22:10:00.001Z

...which was said by Friedrich Nietzsche and slightly more lyrically by Kanye West.

I have been nursing my sore groin, but managed a pacey 13miler with Henry H on Friday.

As planned I missed the Trimpell 20 yesterday, and was hoping to get in a long steady one instead. Unfortunately events (well life in general) got in the way and I didn't get a chance to get out.

So with a visit to London again planned this week, and the Northern 12 Stage at the weekend, my best chance for a long run was a convenient route, but one I have so far avoided.

From work in central Leeds back home to Ilkley . Mostly along a main A-road, in the rush hour, slightly uphill overall, and with some long drags. And today into a harrowing headwind for the whole route.

So it was with some trepidation that I set off. I have been suffering a little lack of motivation recently, but today I thought it was a chance to really tackle this tough route - as much for mental training as anything else.

And interestingly I ran the 18 miles in an ave 7.44 min/mile - and felt quite strong, even towards the end. Groin felt fine - I shortened my stride slightly which seems to take the stress off. I however kept my cadence at marathon pace, and with the wind and hills (and pretty poor preparation), felt like I was working at Marathon effort.

"Nurse it, then nurse it a bit more"

2010-03-09T20:40:00.000Z

The title of this Post was advice from an experienced coach at the Harriers, and this allied with the advice from "Exiled Runner" below has made my mind up.

No fast threshold work or racing.

This includes the Trimpell20, as under race conditions I'm not convinced I won't push too hard.

I've discussed with Henry, and although I would love to be part of the Northerns team for the 21st March, 2.8 miles in a very competitive race may trigger it too. What would be worst about this would be possibly letting the team down as I hobbled in. Henry is going to see if one of the reserves can make it instead - or if they can't I'll just have to be careful when I run and not go too fast (which sort of defeats the purpose).

So no races or events between now and London in 6.5 weeks. All my eggs in one basket then.

I've rested since Saturday, and today did a steady 14m run at an average of 7.50 min/mile pace. It felt very comfortable in terms of HR, but even the slightest sensation in my groin and I slowed down. Afterwards no problems. I plan to do a similar run on Friday, and the another steady longer one on Sunday.

OK

2010-03-06T19:07:00.000Z

Today I managed a 10m steady run (7.30 pace) down to Bolton Bridge and back.

Groin felt a little tight still, but I took the pace easy and shortened my stride slightly. No sign of any real pain. So taking this as a successful test.

I'll rest again tomorrow, and do a few tapers session in the lead up to Trimpell next week, hopefully getting up to Marathon Pace for some of them.

I think I'm going to miss the track again - it's that sort of threshold session when I think I'm at most risk.

A few beers tonight.

4 days rest - Is it enough?

2010-03-05T22:51:00.000Z

Today was my fourth day in a row with no running. I don't think I've had this long off in over a year.

Do I wait longer? Do I try again?

Well tomorrow I'm going to set off on a steady run and see how far I get. Slight discomfort I can face - acute pain I can't. We'll see!

Groin

2010-03-02T20:56:00.000Z

So after surviving my hard month, I had a little recovery run yesterday (6 miles) with R, under a blue sky and enjoyed a glorious early-Spring day.

But this morning on my walk-run to the station, I pulled up with a sharp pain in my groin (the one that has been troubling me). Not sure if it was triggered my some non-running related movements or a bad night's sleep. But it was definitely the worst I've ever had - far more than the dull ache I've been generally suffering. This felt serious.

So I am going to have a few days of no running - I was not sure what I was going to do this week anyway. And although I love going the track on Wednesdays, this is the session which triggers my groin the most as it is so at my limit.

So no need to panic yet.

The other problem is that it looks like I will have a few very busy weeks ahead, with a fair few stays in London lined up. Some of our contracts have made the national news today and I will need to support the teams on the coming key work over the next few weeks. In a way it will be a chance to reccie some of the route of the VLM!

End of a tough month

2010-02-28T20:54:00.010Z

February is finally over, and the "tough" month I set myself too (tough by my meagre standards).

On Saturday I was going to do some marathon pace miles - but I just couldn't get my legs to move so ended up doing 9.5m in 7.30s.

Saturday night I had hideous amounts of beer and very little food, but still dragged myself out for a 645am fell run with Richard M. Was still drunk, but managed 12mile fell run across half the Ilkley skyline (ie Round Hill, Beamsley Beacon, Addingham and back).

So 47.5 (generally easy) miles for the week, making my 4-week Feb mileage 211 for the period (exceeding my target by 11).

Generally speaking, I'm fit and well - so have to very pleased with progress so far.

Is rain better than snow?

2010-02-26T21:36:00.000Z

I guess if you are runner than it is.

This week has been a cut-back week although only cutting back compared to the previous three weeks. It is still a big week compared to what I was doing before Christmas.

Monday was complete rest, Tuesday a steady 8 miles, Wednesday track (5X800m;2x400m;5x800m) 7 miles in total incl warm-up, Thursday 12x400m easy-ish efforts - 6m in total; today an easy 5m. 26m in total for the week.

So I just need to do 10.5m or more over the weekend to hit my target of 200 for the month.

There are lots of races to be had this weekend - Snake Lane - a local 10 miler, Noonstones fell race and the Nationals XC in nearby Roundhay Park.

But for me it will be a 12-15m tempo run tomorrow followed by an steady plod round the moor with R at stupid o'clock on Sunday morning.

Back to Narnia

2010-02-21T13:26:00.000Z

After a 4m recovery run yesterday, I had planned a longish run today with David B, a fellow Harrier who is doing Boston Marathon in April.

When I woke at 7am, there had been some overnight snowfall, and it was still coming down.

But the conditions weren't at all bad, and of course it looked amazing around Bolton Abbey and through Strid Woods.

My legs were tired from the start, but I struggled round and even survived one fall on an icy patch. Another 18.5 in the bag.

Garmin details here

Week 3 stats:
Miles: 60.5 (163.5 for month)
Weight: I think I'm getting heavier as I'm eating so much !
Units of alcohol: not as many as I would have liked
Injury count: everything hurting but still ok

Another tough (slow) one

2010-02-19T20:57:00.002Z

Wasn't sure what to do today - I was thinking that a steady medium one with a few MP miles in the middle would be just the trick. But it was cold and windy and I never seemed to get warmed up as I ran along the undulating back road into Otley through Denton.

As I turned at Otley to come back via Burley, the cold westerly hit me hard. I couldn't find my mojo to try and pick up the pace. Ended up doing a slow 14.5 miles in around 8 min/mile ave pace, which is about the slowest average I've ever ran.

Not sure why it wasn't there today? After resting yesterday (or at least not running) I thought today I might feel fresh. But perhaps the accumulation of several hard weeks (by my standards) are catching up with me. But I "listened to my body" and now feel pleased I didn't force it.

Track Again

2010-02-17T22:47:00.003Z

Another tough session tonight. Legs already tired from 40 miles in the previous three days, but wasn't going to miss it. Not many from the Ilkley/Otley clubs - 6 of us in total plus Coach Andy.

After a warm up and some strides, we had 6 minutes to see hard far we could go. I managed 1.1 miles, averaging 5:26 mins/mile. I wonder how close I could get to a 5 minute mile on fresh legs?

We then had 5 x 1km efforts at 5k race pace, with 200m jog recoveries. My times/ave pace/ ave hr was as follows:
00:03:39 05:48 161
00:03:37 05:46 161
00:03:35 05:38 162
00:03:38 05:41 161
00:03:32 05:36 165

So pretty consistent, if anything getter better.

Overall covered about 7.5 miles for the old mileage tally.

Garmin details here

Langbar - an old friend

2010-02-16T19:44:00.002Z

Opted for another slow steady one today - one of my favourite stretches of road around here - the climb we call Langbar.

Of course I'm more more used to it on a bike - I've done it maybe a hundred times, including at the end of the White Rose sportive ride as a classic end to a long hard ride.

Not sure it is any harder when you are running, certainly the downhills are tougher, and today I chose to take it really steady going down to avoid any problems with my tired legs.

All in an all a very pleasant run - plenty of lambs out in the fields at the farm at the top on the way down (they always seem to have the earliest lambs of the season).

Another 10.5 miles in the bag, and hoping to summon up some speed for the track tomorrow.

Garmin details here (although battery expired on the way back in)

Another Recovery

2010-02-15T17:11:00.003Z

Half-term this week, and I have the ultimate pleasure of spending the week with the family as I have taken the week off work.

Lots of family activities and jobs around the house to do, but today I sneaked in a little 5.5 mile "2 bridges" recovery run. My legs are the best they've been after a long run, although I took it very steady, covering the undulating 5.5 mile circuit in 45.42.

I'm going to delay my midweek 13 mile tempo run till later in the week, and maybe just do another steady one tomorrow. I may even go off-road although conditions up on the moor won't be ideal (low cloud and rain, and very boggy).

Garmin details here

24 miler to Arthington and back

2010-02-14T14:08:00.002Z

Friday saw me finish the working week with 2 x 2.5 mile runs. I had to take the car into the workshop for some maintenance, so had to then get the few miles to the office. I was hoping to go longer on at least one of the journeys, but just didn't have it in me.

I decided to rest Saturday (well, at least not run), and so prepare for today's long 'un.

It was a trip down to Arthington Church again, the now familiar route. I'd been hoping that I could achieve a consistent pace for today's run of about 7:30 min/mile, as this was the long run pace suggested by Daniel's VDOT data.

I must admit that by mile 4 I was already feeling tired - my legs suffering from what for me has been a big mileage week. I thought of turning and heading home then, but decided that would psychologically be a disastrous move, so ploughed ahead.

Got to the turn point at 12m in 01:29:26, ave pace 07:26, with ave HR of 149 (75% max), so spot on.

I started slowing from about 15m, but unlike the 22-miler a fortnight ago with Andy, today I managed to stay running rather than shuffling all the way home. Did the second 12 in 01:35:54, ave pace 07:59 with ave HR 150.

Really happy with this better consistency of pacing compared to any of my previous long runs. The aim is to do these 24miles in 3 hours in a fortnight's time.

Garmin Details here

So after week 2 of my "hard" training month, my stats for the week are:
Miles: 57 (the most ever in my life)
Weight: 11st 0
Units of alcohol: only 5,
Injury count: everything hurting but all ok!

Recovery Malarkey

2010-02-11T20:52:00.002Z

After the Marathon Talk at the club on Tuesday, it became apparent that the other element that is missing from my regime are recovery runs on my "rest" days.

So today, after last night's tough track session I poodled round a 5 mile course in about 40 minutes.

I don't think it made my legs feel any better though, but one has to try these things, especially when the weight of human knowledge is against my theories.

Tomorrow...wait for it...I'm going to run twice in one day!

Tough Track Session

2010-02-10T21:36:00.002Z

Despite the snow flurries and ice on the track, tonight's Carnegie session was on.

Not that many there to enjoy Pete's 9km of tough efforts.

3x700, 3x900, 5x300m, 5x500m, 1x400m

each with just a 100m jog recovery in between

..done at 10km pace (for us about 5.40-5.55 min/mile) with the 300s faster at 59s and the 400 at about 75s.

Garmin details here

With 1 mile warm up before and after that's 9 miles of running with 9k of hard efforts.

All niggles feel fine.

Shipley - Leeds #2

2010-02-09T20:27:00.003Z

Failed to run yesterday as a long day at work prohibited me getting the opportunity. This perhaps wasn't a bad thing as I have some key sessions coming up this week and with my knee worries an extra day's rest was called for.

So this morning was the second of my 13 mile midweek runs from Shipley to Leeds on the way into work.

When my alarm awoke me at 6.05, and I looked out see a dark, cold and windy morning, I did think for a moment about getting back into my warm bed. But I decided it was a session I needed to do.

So after a bike ride down to the station, I hopped on the train, getting off at Shipley at about 7.15.

I'd modified my iPod playlist after last week's run - this time giving it a little more thought. The plan was to start with some melancholic wistful favourites to bring some focus to proceedings. So an eclectic mix of The Pogues, Kanye West and Vivaldi (Winter from the 4 seasons) set me off at a steady pace.

I then had Oasis "Don't look back in anger" to catapult me from the downbeat and kick start my efforts.

I had good solid block of dance anthems and I "locked and loaded" a good marathon pace and stayed with it.

I wasn't watching the Garmin too much but whenever I caught a glimpse of the pace it was 6.xx so felt I was going well.

I was now enjoying a glorious sunrise and the Stone Roses, more Oasis, and some other anthemic rock tunes saw me through the back half of the run.
I eased off a little for the last few miles, and overall for the 13.1 route I completed in 1 hr 31min. This would have been a PB a few years ago so felt really happy with that. Both knee and groin had no soreness, so all in all, probably my best training session for a while.

Mile splits:
8.11
7.17
6.48
6.40
6.39
6.53
6.47
6.43
6.52
6.44
6.42
7.10
7.03

Yorkshire Vets XC and a busy weekend

2010-02-07T20:32:00.002Z

Have finally found a moment to sit at the PC to try and catch-up with the last few days and to complete my first week of "real" training.

The weekend has been a hectic mix of kids stuff (football matches, school discos, birthday parties, ballet lessons...) and our stuff (Ilkley beer festival, birthday parties...).

On the running side, I managed another steady 7 miles with R on Friday. Yesterday I felt tired but had entered Yorkshire Vets XC Champs and so lined up along some of the county's best to do a 10k 4-lap circuit of Graves Park in Sheffield. I tried to run it as a negative split, and for once didn't go haring off. I felt like I was running strong for the duration, even putting in a big last lap to overtake 4 of my rival V40s to take 9th V40 overall. I was well chuffed with this as I had not tapered or rested for it so was running on tired legs.

There was not a large turnout of Harriers, but our V60 took 3rd place, with Geoff Howard getting 2nd V65.

After far too much beer last night at the local beer festival, I ran a 10k loop to Addingham with my wife today as a nice recovery.

Lots of other Harriers racing this weekend, with the Wadsworth Trog, Rombalds Stride, Dewsbury 10k amongst others.

So after week 1 of my "hard" training month, my stats for the week are (in the style of Bridget Jones) :
Miles: 46
Weight: 11st 1
Units of alcohol: only 12, but at a single sitting!
Injury count: just watching my left knee still

So far so good.

Muddy towpath

2010-02-04T20:26:00.003Z

Back on the L-L canal again today with Richard. Neither of us fancied intervals and conditions underfoot were wet and slimy after yesterday's snow.

Instead we opted for a tempo run round our 10k route including one big climb out through Gotts Park. Despite my knee being "present" all morning, it felt fine during the run so after the hill I chose to up our pace to marathon-pace (which is Richard's half-marathon pace).

I half-wheeled him all the way back so he was constantly chasing me - this is good practice for him for hanging-on in races, but far less sociable than normal!

We knocked almost 2 mins off our time from last week (which we thought was a good time), and over 90 secs over our fastest across that course, ran in much better conditions.

So a very encouraging run. But in the afternoon, my knee, and most of my left leg was still feeling "fizzy".

I'm still hoping that it is just the accommodation of my joints to the increase in training and will settle down soon, but I am monitoring very closely. No long run this weekend, just a XC on Saturday, and an easy recovery run with my wife on Sunday.

Snow stops play again

2010-02-03T20:28:00.002Z

Some late afternoon snow saw a last minute decision to cancel the track session today - rather a disappointment as I could have run at lunchtime instead. But these things can't be helped, and on the positive side, the extra day's rest will allow the slight pain above my left knee to settle a bit further.

It would have been wise to rest anyway today, although the chance to burn it up on the track is something I can't resist. The knee niggle seems a direct result from Saturday's run, and I think is just pot-run tiredness rather than anything more sinister.

So have so far ran 20 miles in the first 3 days of my "challenge".

Shipley to Leeds 13m #1

2010-02-02T20:23:00.005Z

So today was day 2 of my new February plan, and when my alarm went off at 6am I did seriously think about staying in bed.

But I was up and out after some porridge and tea, cycling down to the station to catch the 650 to Shipley.

It was still dark at that time, and even when I got off the train at Shipley daybreak was only just appearing.

My plan was to to try for a 3 mile warm-up and then 10 (or as many as possible) miles at marathon pace (MP). After my easy 3 miles, I had a short stop (ahem), and then set off at 6.50 pace. The conditions underfoot on the canal towpath are not ideal - either uneven and rocky or slimy and muddy. I managed 4 at MP before deciding that I wasn't going to continue at that pace and easing off. I did 1 mile easier, then another faster (about 6.30), I then slowed again for 2 and then a further 0.5 mile at pace before a few miles warm down.

All in all it was a good session, and my plan is to continue with this session once a week. It was a "toughening" session too - cold, wet, lonely, dark - but one to focus on the what,why and how's of life.

Garmin details here, but splits summary as follows (efforts in bold):
1. 3.8 miles, pace: 7:46, ave HR: 144
2. 4 miles, pace: 6:49, ave HR: 163
3. 1 mile, pace: 7:54, ave HR: 155
4. 1 miles, pace: 6:27, ave HR: 168
5. 2 miles, pace: 8:23, ave HR: 153
6. 0.5 miles, pace: 6:45, ave HR: 164
7. 0.75 miles, pace: 8:08, ave HR: 154

Now the training starts

2010-02-01T20:48:00.005Z

After Saturday's exertions on my 22-miler, and in particular the falling to pieces over the last few miles, I have decided to listen to the wise counsel from Andy from Embsay, and try and do some more training.

We have now entered February, a splendidly shaped 4-week month, and even blessed by the 1st being a Monday. There is such beauty in that calendar pattern that I feel drawn to do what I have not so far done - count miles.

So my target for the month (ie the 28 days, 4weeks or 1 lunar cycle), is to run 200 miles.

I'm going to add a key midweek run to complement the Wednesday track session and my weekend long-run-or-fast-race.

So tomorrow I will be catching the 0650 to Shipley, and then enjoying the 13 mile run to my office. 3 miles at perhaps 8 min mile pace, a short stop should I need to (ahem), and then 10 glorious marathon-paced miles at 6:50.

I will have the Garmin, a slight downhill and a moderate tailwind. Heck, I will even take my iPod and finally get to listen to the 90 min playlist called "Shipley-Leeds" that I designed several months ago but have never used.

I ran a little loosener (7 miles for the Feb count) today with Richard, feeling strong and running a nice negative split.

On Andy's blog I have been nick-named "The Afterburner" - sounds impressive but all too true - a blast of acceleration early on, a sustained pace but then when the fuel has all gone, I fall into a crumpled heap.

22mile run/shuffle to Arthington and back

2010-01-30T14:37:00.003Z

After the Ilkley Harriers Awards "do" last night, I awoke to a beautiful sunny morning, and the prospect of a 22 miler with Andy to look forward to.

After several white or grey weeks, it was lovely to see the colour back in Wharfedale. The strength of the sun brought the blueness back to the river and the greenness to the fields. It felt like I was seeing them for the first time - I could not remember them ever looking that good.

We headed down through Burley, Otley, Pool to Arthington, touched the railway bridge (at 11 miles) and turned to retrace our steps. It was a good steady run, hitting our target pace of 7:40 with enough energy to chat about everything from the state of the economy to the latest club gossip. The miles flew by, and I felt generally strong. On heading into Otley (at about 15m), my legs started to really ache, and by the time we reached the Burley underpass (at 18m) I was really struggling.

Our plan was to push on from this point and do 3 at 6:50 (target marathon) pace. Andy was really strong and pushed onto to get close to the target. For me, it was just not my day, and despite trying to up the pace, if anything I was getting slower and slower - the wheels had fallen off!

I could just not lift my legs to plant the next step, and ended up doing the marathon-runners shuffle for the last 3 miles, trying desperately hard to stay upright and moving forwards!

Although it was torture at the time, I'm trying to be philosophical about it - I actually think the last month or so has been really tough for me. Not so much in the number of miles, but the intensity of some of the efforts (3 long runs, 1 half-marathon PB, 1 hard XC and 1 fell race).

Still it was another 22m in the bag, and another good learning lesson!

Garmin details here: http://connect.garmin.com/activity/23523665

Predicting Marathon times (again)

2010-01-28T21:26:00.004Z

Had an easy 4 miler today - still not feeling great with this headcold, but had the need to just do "something". Slightly worried about not being able to manage the long run on Saturday, but hopefully two more night's rest will sort me out.

I was pleasantly surprised to hear my question discussed on "Marathon Talk" podcast today (episode3)!

They guys gave me re-assurance that with my half-marathon time from the Brass Monkey, then I should be able to do maybe 2-58. They were using a double-it-plus-ten-percent formula.

For my 81 mins means 178 mins (ie 2:58). They said this was a conservative estimate and this ties in with other calculations I've done.

For those who have not listened before, this podcast is a really interesting mix of running talk - perfect to fill one of my commutes to work.

They guys' website is at http://www.marathontalk.com/, the podcasts can be downloaded free from there or at itunes, and they have a great facebook site at http://www.facebook.com/marathontalk.

Missed track

2010-01-27T20:41:00.002Z

After barely being able to walk on Monday after the Brass Monkey, and doing a gentle 6 miler yesterday, I woke this morning with the cold I have been nursing for the last week at its worst.

Although I really wanted to go the track session, decided that "less was more" and came straight home after work.

I will try and do some intervals tomorrow, and then it will be a rest on Friday in preparation for a long run I have planned with Andy from Embsay. He is going to experience my "favourite" long run to Arthington and back. I'm convinced he will think it's an awful route, but one that can hopefully bag us 22m.

Brass Monkey Half Marathon

2010-01-24T19:41:00.007Z

The Brass Monkey half today, out and back from the York Racecouse along generally flat roads.

It is a big PB race locally, as there are few races as flat as this.

Despite having a slight cold over the last few days (triggered by the Solstice ride no doubt), I woke up feeling fine and decided to keep with my race plan.

My plan was to go out fast and hard, aiming for 80mins and seeing how long I could hang on for.

My first mile was too fast at about 5-50, but then steadied into a pace of around 6-05 - 6-10. Unfortunately I couldn't keep this up, but finished in a chip time of 1-21-22. This was a PB by over 30s compared to my Lancaster time a few months ago so I was very pleased.

There were some other great runs from my clubmates - Andy from Embsay was just behind me and Steve C just ahead, both with PBs. But Henry's time (just a few seconds behind me) was the run of the day, winning the V55 category and setting a new Club record.

Jon S was even further ahead, and Justin broke 80 mins for the first time.

All in all a good day.

I must admit though that compared to last week's XC, where I finished way ahead of Justin and Henry, and alongside a runner who today ran 1-20-29, I'm confused where that performance came from?

Still, all good learning lessons for London!

Winter Solstice Earlybird Ride

2010-01-21T20:02:00.005Z

After several postponements due to the bad weather, we eventually got to celebrate the Solstice today! Will leave ride report to Ged (taken from Earlybirds' forum):

"All cyclists across the land can now breathe a sigh of relief, for eventually ten hardy riders performed the Winter Solstice Celebration. Cyclists are now able to set their training plans safe in the knowledge that the mornings and evenings will slowly get longer thanks to the brave efforts of their Wharfedale bretheren.
Unfortunately we were unable to offer a virgin this solstice, due to the unavailability of the virginal Katherine, who was offered at the Summer Solstice. This time she had to stay at home with her husband and kids.

Day: Today
Time: 5.30am
Location: Ilkley

The Riders:-

Radge: The winner of 2009s Most Improved Rider award, Radge, was here for more Solstice fun, and was in fine form, even though his first target of 2010 is the 3 Peaks fell race. Other riders encouraged him to enter the “double” for 2010 and do the cyclo-cross version as well. He is keen, only hampered by the lack of a cross bike.

Andy-The-Lamb: Resplendant on his Jake The Snake cross bike , Andrew climbs with the keenness and agility of a lamb. This year his wife is planning a short holiday to undertake a marathon in Europe. Andrew is planning full retribution by signing up for the Alps trip organised by Gizzajob. Also he intends to join Otley CC and do some time trials.

JohnH - New guy, Polaris-Man John has fitted in well and in only his second early morning ride in the company of the group he had the temerity to stamp his authority over the peloton and take all the available mountain points. Could pass for a northerner, so awarded honourary Northern Status.

Rollin home - Rollin home, the most druid-like of us all, with his flowing locks and Dumbledore beard, is powered by a phenominal natural engine. A carefull and cautious descender, he makes up time by being able to climb as fast as he descends. He has high standards and was depressed about his recent athletic performances in the xmas and New Year fell races, although he was hampered by ankle and back injuries. One of the younger Earlybirds, Rollin home appears invincible, but perhaps Father Time is placing a gentle hand on his shoulder (or at least his back and his ankle)

Cacophony (also known as Shuttvr). Stalwart of Earlybird riding, Cacophony spends most of his daylight hours in a cellar knitting merino wool cycling jerseys, only coming out under the cover of darkness to get some miles in. A fast and fearless decender, The Old Warhorse Cacophony has not let 2 recent trips to A&E dampen his enthusiasm and he recently declared “Even at my age, every year I am just getting fitter and fitter”. He was due to prove this at the Winter Manchester Track league, but his entry got lost in the post.

Chills - The annoying Chills is stylish on the bike and makes everything look easy, apparently whilst hardly having done any training, which can be most upsetting for his chums. He recently entered the Fred Whitton sportive, but had his entry sent back for being too stylish. Has decided to enter The Circuit of The Dales 50m TT instead - “I need something to aim for, or I wouldn’t bother doing any training at all”. As well as being annoyingly stylish, To cap it all, Chills is kind and caring. If there is any rider struggling mentally or physically, Chills is always the first to drop back to help.

Dyna - 6’4” of ex-high level rugby player, Dyna is always lithe and fit. Today, in deference to the occasion, he sported a semi-druid beard. He also hauled a bright yellow rucsac with his work clothes, some house bricks wrapped in towels and a couple of very nice shot glasses in it.

GiantJames - Seasoned and accomplished tester, mile-eater GiantJames was looking relaxed and powerful. He already had the extra miles from Otley and afterwards was carrying on to work at Harrogate. In his saddlebag he carried his work clothes, along with his druid’s cape, a set of knives and a sharpening stone.

Gizzajob - Scouse exile, Gizzajob owns a large stable of bikes including a small front wheeled, lo-profile Benotto TT Special. However for 2010 Gizzajob is focussing, very successfully too, on running - he has let all his bikes go to rack and ruin. So today he selected to ride his black shopper with dodgy gears. Usually at the head of affairs, setting the pace with a cheery smile, Gizzajob was reduced to a crunching, grinding and swearing lanterne rouge. But he had a smile on his face when he reached Costa Coffee.

El Cid - Carrying the sacred fluids, El Cid was uncharacteristically early to the meeting point. Following a crash weight loss course he has lost 16 pounds in two weeks , which unfortunately left him light headed and weak. He has also devised a new scientific training plan, involving riding with his mudguards packed with compressed mud so that the wheels will barely go round. Eat your heart out Peter Keen. This will be known as the Cidconi method and he will try to sell it to Dr Ferrari.

The ride:
I strapped the bottle of Harveys Bristol Cream and some plastic cups to my bike and arrived at the meeting place early at 5.27am. There was no-one there and I started to worry that I was going to have to do the whole sorry escapade on my own, singlehandedly to ensure that cyclists up and down the country would be able to train in the light. I felt a bit like Bruce Willis, so I sat on the wall and poured myself a small plastic cup of sherry.

All of a sudden a bright, white light rounded the corner from the Grove and bore down Brook Street towards me. My spirits raised, I had seen the light and I felt like dancing. Radge pulled in alongside and I poured him a drink too. We chatted briefly, when all of a sudden there were hi-intensity lights coming at us from all angles - From Leeds Rd, Skipton Rd, Denton Rd, - the Earlybird Druids had arrived.

The Solstice Celebration rides run to a very strict timetable, so after a quick drink off we set, a peloton of 10 riders, myself and Shuttvr taking the first tap on the front of the bunch.

We were careful to point out the many new pot holes that have sprung up on the back lane following the recent bad weather.

Before we reached Beamsley, a shout went up from behind “puncture”. It was Chills, who said “ I have nt been out for ages, the tyre might be perished. I might just ride back home”. But we were having none of that, and we shone our lights on him and offered scant help while he got it fixed.

The ride up to Barden Towers was quiet and pleasant, the peloton was well ordered. Possibly the riders were secretly worrying about the climb of Halton Heights up to the Druid’s Alter. Its a good, tough , long climb. About a mile long and up to 1000feet. Usually there is a headwind, but luckily not today.

The foothills were taken en-masse, with riders nervously glancing around, waiting for someone to strike the first blow. The ice was broken when New Guy Polaris-Man John made a fearsome attack on the right hand side of the road. GiantJames calmly accelerated, Indurainesque, to keep him pegged. But a split second later, mudguardless Rollin home, powered out of the peloton and passed both escapees.

I was unable to resist the temptation to join in with the attacks and knocked my gear down from 39x25, straight into the 18 and rocketed out of the peloton, powering myself up the steep slopes and zooming past each of the three riders in front. Of course, like everything in life, it was too good to last, and like a lettuce leaf on a south facing kitchen windowsill on a sunny day, I wilted, coughing , gasping and spluttering, and was soon back in the 25 sprocket.

Polaris-Man John came past on his way to taking mountain honours, followed at small distance by GiantJames who’s climbing was strong and well paced. Rollin home attacked past me and I dropped out of the top three. But wait!! Just ahead Rollin home appeared to completely drop his purse and his body slumped, I re-passed him. I was approaching the cattle grid, and with only the “S” bend to go 3rd place up the climb was within my grasp.
However, a loud rasping of breath came up behind and Radge came past climbing well. I was powerless to respond as he romped up to the Druid’s Alter.

Getting my breath back I took off my steamed up Mr Magoo glasses and set about pouring everybody a plastic cup of Bristols Cream and we toasted the Solstice and the Gods of Cycling. I strapped the empty bottle to my bike, along with the cups and we enjoyed a brisk route home via Embsay and Bolton Abbey. We all burst cheerily into Costa Coffee at around 7.20am and enjoyed big coffees and a bit of a crack before dispersing merrily to get on with more pressing duties."

Thanks Ged, great report!

Back on Track

2010-01-20T21:45:00.004Z

Yes - back on the track tonight and good to know my speed hasn't left me over the last few weeks. Wasn't too hard a session as I'm trying to hold back a little for the Brass Monkey on Sunday.

PECO XC - No snow but plenty of mud

2010-01-17T21:31:00.004Z

Today saw the third race in the PECO cross-country series, hosted by Ilkley Harriers at Nell Bank in Ilkley.

I'd hardly run since last Sunday - just an easy 6 miles on Tuesday, and about 4 yesterday.

I'd also had a few glasses of wine and a curry last night so woke this morning not exactly feeling great.

But rather strangely, I had a really strong run, coming maybe 10-20 places further up what was a strong field than I expected. I managed to stay ahead of Malcolm P, and was only a few seconds behind Ian R. I finished in 21st position which I was really pleased with. The results aren't fully out yet but will be interested to see what the improvement on the last PECO I did.

But the more interesting question is why I was stronger. Perhaps the last week has been the rest I have needed after a few hard months?

Perspective

2010-01-14T21:23:00.003Z

The snow and ice is still with us - people are still finding it hard to drive, our bins haven't been collected for two weeks and I've not been able to run all week.

But the massive earthquake that hit Haiti has left hundreds of thousands dead and an already impoverished country devastated.

Another 20+

2010-01-10T16:57:00.008Z

The snow has been with us all week - no sign of any thaw in sight, and few light dusting have kept it topped up.

Nevertheless, I've had the chance to run 4 days from 5 last week - ranging from a easy recovery 4m on the Monday, through to some tough uphill efforts in Gotts Park with Richard.

Saturday was a rest day in preparation for today's long run. I hadn't originally planned a long one for this weekend - it breaks my "every-fortnight" rule. But the Yorkshire XC was cancelled yesterday, and with all my childrens' activities similarly postponed, it presented me with the rare chance for a training run at a scociable hour.

So setting off from the Old Bridge at 10am alongside myself, was "Andy from Embsay", Simon Anderson and fellow Harrier, Sally M.

This proved to be a very well matched group - all aiming for around 3hrs at either London or Blackpool.

Although the conditions underfoot were far from perfect, it was certainly runnable, and our planned 7.45 pace was more like 7.30. We went out to the A59, and then turned and went back towards Otley, before returning again. We needed to do an extra mile so we again headed off down the Nesfield Road before turning again past the Golf Club.

It was another easy run in terms of cardiovascular performance - my HR at around 75-80% throughout. But my legs did really ache towards the end - there were more undulating sections than on my Arthington route, and I could certainly feel them.

I decided to stop at the Old Bridge to say goodbyes, and then faced the half-mile walk/stagger home!

I thought I would go for the ice-bath treatment to see if this reduced the soreness. The photo above (if you haven't already guessed) are my legs being lowered into a cold bath topped up with a large bucketful of snow from the garden. It made my legs feel great, but my feet just couldn't take it and I couldn't stay in for long. There must be some clever technique for doing this?

Garmin details here

Race and Long Run Plans

2010-01-04T20:01:00.003Z

Well the snow and ice still remain, but I managed to get out for an easy 5m recovery run at lunchtime today. Conditions on the canal towpath were actually a lot better than they have been in several weeks.

I've also been trying to nail down some race and Long Run dates, and have come up with this set of key runs and milestones:

- Race day - 25/4/10
- Med run (<12m) - Sat or Sun 18/4/10
- Med run (<12m) - Sat or Sun 11/4/10
- Med run (<12m) - Sat or Sun 4/4/10
- Last Long run (24m) - Sat 28/3/10 11am
- Northern 12-Stage Relay - Sun 21/3/10
- Trimpell 20 - Sun 14/3/10
- Medium run or race - Sat/Sun 7/3/10
- Long run (24m) - Sat 27/2/10 11am
- Medium run or race - Sat/Sun 20/2/10
- Long run (24m) - Sat 13/2/10 11am
- Yorkshire Vets XC - Sat 6/2/10
- Long run (22m) Sun 31/1/10 11am
- Brass Monkey HM - 24/1/10
- PECO XC - 17/1/10
- Yorkshire XC Champs - 9/1/10

On top of this I will continue with the Wednesday evening Carnegie track session, as well as hopefully an additional Shipley-Leeds (13 miler) journey into work once a week (if and when the towpath will allow some serious running).

Then a couple of easier midweek runs of 6-8 miles.

The other elements of my plan is that I only have 5 long runs, and they are at least a fortnight apart. I think my body needs this - I can't imagine doing a long, hard one every week.

I'm also looking at a 4 week taper - again I think I need this.

I'm looking forward to seeing the plans of the other Spring marathoners who are blogging on here!

Long Run - Into Narnia

2010-01-03T12:49:00.005Z

Wow what a great run!

Down to Barden Bridge and back (about 19 miles from my house) on some lovely fresh snow.

Also for the first time on a long run managed to get some company which was really special to be able to share the wonderful morning.

Seven of us met at the Old Bridge at 8am, with 3 choosing a shorter option (turning back at the Cavendish Memorial), and myself, Jon S (another VLM-er), and Andy (Blackpool Marathon) and Henry carried on to Barden, returning on the Dales Way.

Some great photos (and the one above) here (courtesy of "Andy from Embsay").

Garmin details at: http://connect.garmin.com/activity/21566571

Auld Lang Syne 2009

2009-12-31T18:53:00.002Z

Auld Lang Syne Fell race in lovely snowy conditions!

Ran well, avoided injuries despite several falls in the deep snow. 82nd in 50.02 over the "old" course.

Happy New Year everyone!

Sporting Highlights 2009

2009-12-28T23:36:00.003Z

The BBCs's Sports Personality of the Year was a real highlight for me as a child - it's a shame that for whatever reason its format just doesn't work any more. Even I chose to watch the X-Factor this year. But this is as much to do with the poor choice of finalists, and this year with the absurd choice of Ryan Giggs winning the trophy - I may never watch it again.

So here are my sporting heroes and moments of 2009. This in some ways reflects my involvement with spectating the events - the ones that spring to mind are events I have watched or eagerly followed on "internet live text" or Radio.

Alistair Brownlee - Triathlon God and truly nice guy
The 21-year-old local lad has been in stunning form this year, dominating the Triathlon world at the "standard" distance. He has won five of the ITU World Championship Series races, including the grand final in the Gold Coast on his way to being crowned world champion. How on earth he was not in the top ten for Sports Personality I will never know. He has been this country's greatest competitor during 2009. The other wonderful thing about Alistair is that he has not forgotten his roots and still competes in local races. For example he took part in the Chevin Chase and will also compete in the Auld Lang Syne fell race alongside me! In fact he also ran at Fell relay champs - on that day his team was disqualified for missing a checkpoint, and our Ilkley team therefore finished ahead of him. I am claiming that as a victory over one of the greatest sportsmen on the planet!

Darutu Tulu - NY Marathon winner at age 37
I watched this race on the BBCi Internet broadcast. I was following the great Paula Radcliffe, but even at 15 miles she looked out of it and Tulu, who I have watched in many races over the years, grew increasingly strong. I could really see it in her that she began to realise she could win. With a mile to go she went - the fastest mile of the race - to win. And at 37 it shows all this running stuff is not a young person's game. It really inspired me.

Usain Bolt - An unbelievable WR
This is the only event on this list I didn't watch or listen to live. But I love to watch it on YouTube. This guy has up'd the game. Few sportsman ever do that - normally it it is about incremental change. But perhaps Tiger Woods, Johah Lomu and a few others have been examples where their physical prowess has step-changed the sport. I hope the same fall from grace doesn't happen to Usain that's happened to them.

David Hayes - Heavyweight champion against all the odds
This was a bout I had eagerly awaited. I love boxing - it is the ultimate extreme sport. It is a careful measure of risk against taking your chances in a very similar to a "classic" extreme sport such as rock-climbing (which was once my main sporting love).

In this fight, I thought Hayes had no chance. I was wrong. People often talk about how valid "age-group" categories are in amateur sport. In boxing, one of the oldest of sports, there has always been a way of matching those in competition. Through weight. But in this case Hayes had stepped up from cruiserweight and then took on one of the biggest heavyweights of all time. And he did it. It was truly outstanding. He broke his hand in the third round but went on to win on points after 12 rounds. Breathtaking.

See the Stars and Kauto Star - The greatest racehorses ever?

Now I've had some problems with this - I felt it wrong to include two racehorses, but Kauto Star's achievement in winning the the King George VI chase on boxing day (his 4th straight) mirrored See The Stars epic vistory at the "Prix" earlier in the year. So I've felt the need to credit them both. Kauto Star actually seemed to have it easy this week - but jump racing is never easy and things can go wrong. But he'd won it when he went clear with 4f to go.

See The Stars victory was special in a different way. Despite enormous expectation that he could follow up his earlier clean sweep of victories, half way through the race he found himself boxed and no clear way through.
But his jockey Mick Kinane manoeuvered well to find a line and the when asked See The Stars hit the overdrive switch to power his way through to win.

Barcelona - Worthy European Champions

Barcelona were such worthy winners - completely outplaying Man Utd. It is great in football when the truly talented teams actually win.

Bradley Wiggins - A breathtaking performance in the high mountains

I'm a huge fan of the TdF, and to see a British rider able to compete at the very highest level is a wonderful sight. Bradley really took on the big guns and gave it all he had in the mountains. Truly an amazing effort, and again not rewarded with a top-ten SPOTY. Yes I know I've left off Mark Cavendish but his petulance sometimes annoys me, and I thought he was wrong over his disagreements with Hushovd this year.

So there we go - my sporting heroes for 2009!

Chevin Chase - Following in the footsteps of greatness

2009-12-26T22:58:00.005Z

The Chevin Chase Trail race today which is a Boxing Day "tradition" for many round here, now in its 30th year.

With the snow and ice on the course it made it all the more interesting, and provide some great scenery to match the cheering crowds and fancy dress costumes.

Not sure where I came or what time I did yet as E had our jointly owned stopwatch. I'm not actually at all bothered - it was just a lot of fun.

My reference to "greatness" in the title was that local lad and triathlon god Alastair Brownlee turned up to win the race. It feels such a privilege to be in the start line alongside him, and tramping through the deep snow in the open fields I was imagining that Alastair had possibly made the foot holes I was trying to follow.

Excellence is not an act but a habit

2009-12-22T23:36:00.007Z

There was a thread on the IH Forum about inspirational videos, and I have been reflecting today on the best one I have seen this year - Standing Start. It is a professionally made film about cycling track star Craig MacLean.

I won't describe it too much - if you haven't seen it before then it is worth a watch (lasts about 13 minutes and you'll need sound switched on)

http://www.youtube.com/watch?v=Ki2re9uILtc

Finished watching?

I think the film highlights all sorts of sporting themes. What comes across for me is how everything in Craig's life is focussed on him doing battle on the track. While he is lifting heavy weights in the gym he is completely focussed. Even while he is tapping out a beat on his drum kit he is still focussed on the race, every drumbeat mirroring a pedal turn.

Although I know some people don't like it, I especially like the music and the talk-over. Although this pop-philisophy is largely based on Plato's tales of Odysseus, the quote about "excellenece" is actually taken from Aristotle. "We are what we repeatedly do, excellence is not an act but a habit" - this has been especially true of GB's track cycling team who under Dave Brailsford's vision have done extraordinarily well.

So is this level of excellence, and the single-minded focus it requires what I'm striving for in my journey to the finish line of the London Marathon?

Well actually it's not.

Despite what this blog may imply, running and my marathon training is only a minor diversion in my life. Something which fills some idle moments and gives me a clear target involving physical strife which I feel I need.

I do seek excellence though, but excellence in achieving the things that actually are important. Firstly, to be the best father to my three children and best husband to my wife that I possibly can - this is really all that matters. But otherwise I aim to be a good friend, a worthy colleague and employee, a good citizen of the world and guardian of the planet. This is my battleground.

Today saw a continuation of the recent cold weather with the snow from last week's fall still covering the countryside. I managed to get out at lunch and do a 7 mile steady run along the canal towpath. The canal itself is frozen quite deeply.

It was my last day at work before my Christmas break. Due to the weather I was going to drive in but decided to persevere with the train like I have been all year. The run at lunch cleared my mind a little and I managed to sort out a few things at work in the afternoon which have been causing us some problems for a while. I had a lot to do but got it all finished and then home in time to let the wife out to running club, and for me to spend some time with my daughters, reading stories and chatting about our day.

Enjoying the Snow!

2009-12-19T23:45:00.003Z

After a heavy snowfall on Thursday night (well, about 6cm) I woke to this sight on Friday morning. After having a day in the office on Friday sneezing and reaching for the tissues, I decided to have the weekend off.

Friday night was coaching with D's football team, as B's car had broken down in Sheffield.

Saturday was a great day spent with the children - the morning Christmas shopping in Ilkley, and the afternoon wandering round the moor with our three sleds.

Tomorrow is E's birthday, so we are out for a birthday lunch, and more snow is forecast in the afternoon.

I'm completely unconcerned by missing my long run today. It would have been quite dangerous trying to run at pace on icy pavements, and I feel like I'm so far ahead in my training plan that missing this run will not matter. Furthermore, giving my body an easy week is probably required anyway to let a few niggles recover.

Cold Spell

2009-12-17T20:33:00.003Z

Since Sunday I've been generally trying to ease the stiffness from my calves and the disappointment from my mind with a few easy recovery runs. Both Monday and Tuesday I did a steady 7 miler. Wednesday I missed the track session as I was at the school Carol Concert, and did an easy 5 miles with a single solitary 1/2 mile effort.

Today I got off the train a stop early and ran a couple of miles home. Tomorrow was planned as a rest day (just football coaching in the evening). The whole week has been geared towards another 24 miler on Saturday, but some cold, snowy weather has blown in from the East.

So a mid-winter 24-mile run on the coldest day of the year - can't think many other people preparing for London will be out doing something similar?

Calderdale Relay - Oh Dear!

2009-12-13T22:22:00.003Z

Today was the Calderdale relay for which I was running Leg 6, from somewhere-near-Brighouse to somewhere-near-Halifax.

Although I'd established email communication with my partner for the leg and the 4 other Ilkley runners on that leg, no cunning transport plans had been devised to get me and Mark (my partner) to or from the race.

Neither Mark nor I had a car we could use, and had been hoping that somehow things would work themselves out. Unfortunately they didn't. So last night I was still phoning round trying to sort out a plan. In the end it seemed most sensible that Mark and I stayed together, and I would re-arrange some family commitments and take our car. I did however have to drop off one daughter at 12.30 in Ilkley before we left.

Nevertheless, with a following wind I still thought we'd be ok.

We managed to navigate our way through Bradford (Mark is even newer to the area than me) and find the start of our leg. We got there with what I thought would be 20 minutes before we had to go. But then a long queue at registration, plus the need to go back to the car parked a few hundred meters away to get ready meant that we were still at the car when one of team mates managed to find us to handover the baton for us to go.

He'd had some problems finding us too, so he reckons we lost over 5 minutes. Not great.

The run itself was none too interesting, a strange mix of muddy fields, tarmac residential areas and canal towpath. As we hadn't had a chance to do any sort of reccie and were completely unfamiliar with the area, we had to take our time and read from the directions. Mark was actually a superb navigator, and over this terrain faster than me, so he could go ahead to see where to go next. We also adopted the technique of asking every passer-by if we were going the right way. No other teams seemed to be doing this or even consulting a map or the directions!

By the time we had finished, the team placing had dropped to 21st from 16th when the previous leg had finished.

We then had to try and get back to the start where we had left our car. Thankfully some kind runners from Clayton offered to take us back. They found it quite amusing when we relayed our story of not being at the handover in time. I don't think our Harrier team-mates found it quite as funny. I've just sent a grovelling apology to the team and maybe one day they'll look back and laugh. Maybe.

Christmas is coming...

2009-12-12T21:11:00.000Z

...and I'm trying not to get too goose-like. After Wednesday's track efforts, I followed up with some more intervals Thursday lunchtime with Richard. We managed the best set we have done - 12 X 400m at a very consistent pace.

Thursday night was a works night out involving attempting to hit a golf ball with a golf club at one of Leeds new bars near the Aire basin. In a simulator of course! Although the technology was impressive, I've decided that golf is a stupid game and won't be trying it ever again!

Friday was a struggle, although football training in the evening loosened things up and today I've had a easy-ish run round the Langbar circuit. A little quicker than last time, but still not as quick as my "baseline" back in August. Mmmm?
http://connect.garmin.com/activity/20394317

Back on Track

2009-12-09T21:39:00.001Z

At the track again tonight after missing it last week. Conditions were good, with another excellent turnout from both the Harriers and also our friends from Otley AC.

Session consisted of 7X800m, 1X700m, 1X600m, 1X500m, 1X400m, as well as a warm-up and warm-down and some strides before and after.

I was armed with my new spikes which felt great. Our little vets gruppetto was managing the 800s in about 2:52, and we kept this pace nailed on for the whole session. We even managed to push on a bit for the last 200. Generally that is the best I've felt at the track in a long time. I DIDN'T eat much in the afternoon which maybe was a factor?

Garmin output at: http://connect.garmin.com/splits/20304419

20 over 20 - My training aim

2009-12-08T21:07:00.002Z

Had a tempo run with R yesterday of about 6 miles, running a nice negative split and feeling very comfortable.

I felt slightly sniffly today so opted out of a run at lunch or after work. Hopefully will be 100% for the track tomorrow.

My groin discomfort is still there, being triggered from getting up from a train seat last night. It is no problem when I run though, so don't feel a lengthy lay off is required - especially when non-running activity seems to trouble it most.

I have been thinking about my training targets over the coming months. I'm still vexing over how many and how long my long runs should be. You hear things like "you need to run 5 long runs that total 100 miles", or "Don't do more than a couple of 22 milers".

After my 24 mile run a week and a half ago, I'm convinced more and more that it is only the very long runs - in excess of 20 miles - that really matter. Your body is going through such a different set of physiological processes after 20 miles that both body and mind need the chance to experience it. This experience will allow different mitigation options (eg nutrition) and mental coping strategies for race day. There should also be a general improvement as my body strengthens itself to adjust to these new demands.

I've therefore set myself the target of "20 over 20" for my training. I need to run an accumulated 20 miles in training. But only miles in excess of 20 miles count. So my two 21.5 milers and my 24 miler give me 6 in the bag already. I just need to do 14 more.

I will probably do 3 or 4 more 24 milers between now and my last long run at the end of March.

Santa Dash Liverpool 2009

2009-12-06T20:58:00.004Z

My wife and a couple of other Harriers had decided to do a "Santa Dash" this year, and had picked the biggest and best one (in Liverpool) to attend.

We combined that with a trip to visit my family in Bootle. So after we watched the 6,000 Santas run round the city centre, I took the kids off to vist my side of the family.

Meanwhile, my wife and the other two Harriers spent the rest of the morning, afternoon and evening enjoying the day "nightlife" of Liverpool.

Peco XC - Race 2

2009-12-05T20:50:00.002Z

So today I tried just the second cross country race of my life - the 2nd race of the PECO series. The PECO is a low-key race series organised between a few of the local clubs. It was very well organised, and over an interesting course around Hunger Hills in Horsforth - thanks are due to Kirkstall Harriers and Horsforth Harriers for organising.

There was a great turnout from the Ilkley Harriers, and we won both the men's and mens's vets competition, even with our best runners saving themselves for a more competitive XC tomorrow.

The course was incredibly muddy, with it ankle deep in places. I went off too fast (as ever) and faded in the middle part of the race, but had a very enjoyable run to finish 29th alonside Henry H.

I'm now a Proper Runner

2009-12-04T20:29:00.005Z

So today I passed a milestone which I always thought was the sign of a true runner rather than just a casual jogger - I bought my first pair of running spikes.

It was with some trepidation that I entered the shop and mumbled something to the assistant about spikes. He took me over to the spikes aisle and started asking about what sort of track and what distance I raced at. I again mumbled something about "the odd cross country" and "some training at Carnegie". And that I didn't want to pay more than thirty quid.

Although we have a great specialist running shop called Complete Runner in Ilkley, today my budget had directed me to SportsShoes.com in Bradford, which I can easily get to in my lunch hour. They do a lot of mail order, and specialise in selling discounted "last year's models". They also have a large shop and interested and knowledgeable staff, as well as a full Asics Gait Analysis system.

So after trying a few I left with a pair of Nike Rival, and they felt really lightweight and fast - even faster than the Saucony Fasttwitch that I've been using for racing on the roads.

So I'm all set for the Peco X-country tomorrow, with a special pair of long spikes for the expected mud-fest. Hopefully, I'll also be a lot safer on the track, as the wintry, icy evenings are with us.

I just hope my performance tomorrow warrants my purchase. I fear I am going to be the slowest person who is wearing spikes!

Hornet Juice

2009-12-02T20:54:00.003Z

After a long, hard day at work today (including an early start to get to some meetings in Sheffield), I decided to miss the track session this evening.

I hadn't eaten enough through the day, and with the cold weather and my dubious groin injury I thought I would skip it. First one I've missed though!

Came home to check my email and found that I won a competetion for some free samples of a running supplement called "Hornet Juice".

The competition was via a running podcast I follow called "Running with the Pack", which is hosted by two amateur runners in the US, Allan Gyorke and Jeff Swain. The podcast is available through iTunes or via their website at http://www.parkedthoughts.com . I really like their easy-going style and chat they have about all things running related (but mainly marathon running). Their fortnightly podcast fills my commute to work for a day, and I've grown oddly fond of their discussions.

So I'm going to get some samples of Hornet Juice - Allan and Jeff have been trialling it themselves recently with some interesting results. It is basically a mix of amino acids, which would be naturally ocurring in a good diet. However, my diet is not always so great, so am interested to give it a go. It allegedly increases fat-burning capacity, so obviously important for long runs.

I'll try and take it under some sort of comparable test, for example my 24 miler down to Arthington and back.

Taking it easy

2009-12-01T21:52:00.002Z

After Saturday's effort, I had an easy day with the family on Sunday, and took a gentle recovery run on Monday with Richard.

My groin injury is still present. Not really an injury actually - I can't really feel it when I run. I'm more conscious of it in doing other things which involve sideways movements. It was stretching (when I got home) after last week's track session that has triggered it again. I didn't really feel it at all during the 24 miler.

I guess I'm just conscious of these niggles. Don't want to make it any worse.

So I skipped my run today, and will probably miss track tomorrow (my first no-show since the track sessions started again). I may do some 2km intervals with Richard on Thursday.

On a lighter note, just come across this text-to-movie site. Within minutes I put together this movie for our cycling forum. Don't you just love the internet?

24 mile long run - welcome to The Wall

2009-11-28T22:26:00.011Z

Took the opportunity whilst the family were at the school Christmas Fair this afternoon for my long run. Not used to running during the afternoon, but I enjoyed some bright sunshine and beautiful blue skies.

I have been focussed on this long run all week, so had a few easy days since Wednesday's long track session. I've also started to work on race-eve and race-day prep, so tried eating and drinking in preparation during the previous 24 hours.

As I'd set off at about 1.30, I skipped lunch, so started off a little hungry, although I ate well last night and had a high-carb breakfast at about 9am.

So I felt good on the way out, and in fact was struggling to keep my pace down. Whenever I looked at my watch I was doing close to 7min/mile rather than the 7:20 I was aiming for.

I took the flat route down through Burley, Otley, Pool and on towards Arthington. I was feeling good and chose to press on past the "Arthington" sign where I got to last time. I went a further 1.25 miles, and turned as my watch said 12 miles by the parish church in Arthington.

It's interesting to run through this part of Wharfedale - it seems such a long way away from Ilkley! I felt like I was a stones-throw from Armscliffe cragg, and got a great view of the Viaduct.

And then the return to Ilkley.

I felt tired but ok on the return to Pool, but then started to tire on the trek back to Otley. I needed to stop in Otley for a call of nature, and I thought this would help but probably made me feel worse (although it had to be done).

By Burley (about 20 miles) I was getting tired, and then the slog back home was getting harder and harder step by step.

I was slowing terribly, as I hit the symptoms of what cyclists call "bonking" and I'd known several times before on long rides. But on a bike you can ease off the effort level, choose an easier gear and reduce your speed. This gives a chance to eat and refuel.

When running the effort level of even keeping yourself upright is enormous, let alone trying to keep moving forwards.

I carried with me 750ml of Lucozade Sport. Some additional calories but not nearly enough. I think after today that I may have to carry some gels as well - both on long training runs but perhaps for the race itself. I'll find out where/when the feed stations are on race-day and try and work out what I need.

So all in all very happy. 24 miles in about 3hrs 4mins. The first half was about 1hr25, with the second therefore about 15 mins slower. HR was low throughout at about 150 (Garmin Details).

My legs were very sore when I got back, and I felt really empty. Feel a lot better now though.

A few easy days planned.

Tough on the Track

2009-11-25T22:15:00.002Z

Tough session at the track again tonight - more to do with the wet, windy conditions as much as anything else.

We didn't do the 2000m efforts Pete had planned, but because of the awful conditions did:
5x400m with 100m jog recoveries
5x600m with 200m
5x400m with 200m
5x600m with 400m

That's 10km of efforts! In fact my Garmin output (here) shows I ran almost 10 miles including the recoveries and warm-ups and cool-downs.

A few people were easing off for the Thirsk 10m on Sunday, so by the end of the session it was just me plus young B left to finish the full set. I dropped pace a little tonight as I wanted to ease off as I'm still feeling a little weary. (I also wanted to collect some HR stats at a slightly easier speed).

It felt like a session that had to be finished, though.

5 months to go!

2009-11-24T20:37:00.003Z

My countdown timer is telling me that I have just on 5 months to go before the big day in April.

A quick synopsis on some of my current "metrics":

- Speed/fitness - looking ok with two PBs in last fortnight
- Long runs - Ok - up to 21.5 m / and 2hr53min
- Training Regime - so far managing to get enough sessions in. I'd like to do some more cross-training, so could do with getting my bike sorted or getting into a gym once a week
- Illness/injury - Generally ok - just got over a minor cold. Sprained ankle from Lamplugh fully ok. Groin stabilised and getting no worse and not affecting running, just need to be careful at daughter's football training/matches!
- Attitude - Still really keen and enthused. No signs of getting fed up - always up to get out running whenever I can

Today I got off the train at Menston and ran home at a fair pace with a following wind. Not been down "Menston Old Lane" in the dark before so slightly surprised when I realised there was no lighting and I was in pitch darkness. Doh! I like running in the dark though - adds an extra edge to the session although obviously a high risk of tripping and being injured.

Looking forward to getting back on the track tomorrow.

Abbey Dash Post Mortem

2009-11-23T22:13:00.003Z

Woke up feeling fine today, no signs of yesterday's race in my legs, although the remnants of my headcold still with me.

Did an easy 6-7 mile run along the canal with R, dodging the large puddles and discussing yesterday's Abbey Dash.

Still can't quite decide why I was that 1 minute slower than I thought I should be?

Possible reasons:
- leftovers from my cold
- too many too-hard sessions over the last few weeks that I hadn't recovered from
- the wrong taper (I did nothing for the three previous days)
- Not enough pre-race food (just a lighter breakfast than normal)
- not enough warm-up (I just did a few 300m jogs and some strides)
- head not in the game (I think it was though with so many IH vests around me)

None of these reasons feel right.

I also realised that my 10k split in the Lancaster HM a fortnight ago was not much slower than my Abbey Dash time, so I'm sure something wasn't quite right. My ave HR was also lower than my HM rates - I just couldn't maintain my early speed through the back third of the race.

I am keen to try an understand why, as I don't want to have another "bad day" on April 25th.

I feel at one level that I now need to go and run some more 10k races, but I know I need to keep my eyes on the prize (VLM). This Saturday is a planned long run and this should be my focus rather than the Wesham 10k or the Thirsk 10m.

Abbey Dash - PB

2009-11-22T20:49:00.003Z

Abbey Dash today in blustery but dry condition in Leeds.

Ran 37:43 which is a PB, but maybe 40-60 secs slower than what I hoped for after Lancaster, and also a minute slower than my Lancaster HM time forecasted, so a little disappointed.

Ran the first half in 18:28 (ave 5:57 min/mile, ave HR 178), and second (downhill?) in 19:14 (6:09, ave HR 184).

I was hoping to sustain the pace achieved for the first half throughout but just really struggled over last two miles. Maybe a consequence of feeling under the weather or of too much taper. Or perhaps this is only as fast as I can go?

Garmin Connect Details for Abbey Dash

Still it was a great day for the Harriers with a stream of Red and Green through the field and 10 Harriers finishing under 38 minutes. Also Geoff Howard was 1st V65 and broke a Harriers' club record for that age group.

I've got a few XCs and fell runs over the next few weeks, plus a couple of key long runs planned. At Christmas I hope to have a look and a think about my key training period in Jan/Feb/March.

Abbey Dash Eve

2009-11-21T20:24:00.006Z

I've had a few more easy days. Did a semi-easy track session on Wednesday (2x400m,2x600m,1x800,2x600m,2x400m at around 88s per 400).

Woke up Thursday feeling on the verge of a cold, so had a little 1 mile run to the station to see how it felt. Chose not to run at lunch and had Friday and today off too.

I feel slightly better this evening but in any case will run - will be interesting to stare at my HR output when I'm under the weather. It's only a 10k so shouldn't get any worse which is the main thing.

And I want to come away with a PB as well! Don't think I'll get that close to 36 but would be good to break 37, with my PB at 38:16. It's quite amazing that a year ago I thought I would never get under 40 mins for a 10k and now I feel like I could run that in training for fun.

It should be a good day for Ilkley Harriers as it looks like we will have loads of people out so plenty of "red and green" to wave to on the out and back course.

Also heard that I've got a place in the Calderdale Relay team - leg 6. Looks quite a long one but only one climb to contend with, so should suit my recent training.

Target Marathon Time

2009-11-17T21:15:00.003Z

Came across an interesting running training site today: http://www.mcmillanrunning.com

Some interesting advice, but I was drawn to the advice on how to calculate a target marathon time.

His run calculator, based on my Lancaster HM time, suggested a target time of 2:52:48, which is an ave pace of 6:36. (it also suggests a 10k time of 36:49 which I expect to better slightly on Sunday)

This is way ahead of my target of 3 hours!

In fact, if I get my Brass Monkey HM time down to about 1:20 which I hope to, it suggests I will get under 2:50 for the marathon.

So why is it that I've seen lots of good runners fail to break 3 hours?

What am I missing here? If I follow my programme of quality runs consisting of:

- 1 long run every fortnight building up to 24m at 7:20 pace (I'm doing 21.5m at near this pace already)
- 1 shorter race (road/XC/fell) in between for speed, tempo and variety
- quality coached midweek track sessions
- some good recovery runs/rides
- the odd tempo midweek 13 miler when I'm feeling strong

Then when I get to the start line of the London Marathon I just need to open the tap and my sub-3 hr marathon will come out?

Do I need belief in this plan or some more trepidation?

An easy long run

2009-11-14T17:12:00.005Z

Yesterday I joined Richard for some 1/2m intervals - doing 5 in about 3:05 which were very comfortable.

Today I took a late afternoon run down to the Cavendish Memorial near Bolton Abbey, along the undulating Nesfield Road. A steady 12.5 m at about 7.40 min/mile pace, but with a low ave HR of 150.

Garmin details for Cav Memorial Run

Tonight we have some babysitters so we're off to see local band "Clear" who have a few Harriers who play for them.

Power of 10

2009-11-12T20:29:00.003Z

I was chatting with Steve W last night about how fast all this speed work could make us perform in races.

We were both reminded about how a fellow Ilkley Harrier had set everyone the target a year or so ago to try and register a time on athletics.com.

This data is now posted on thepowerof10.info website, and there are quite challenging targets for us to get a time registered.

For V40 they are:
5km - 17:00
10km - 36:00
10m - 59:00
HM - 1:20:00
20m - 2:05:00
Marathon - 3:00:00

It made me think that if I'm aiming for sub-3 for the marathon, then why shouldn't I (and in fact Steve W and the other 3 or 4 fast MV40s who have formed a great training group on the track) go for these targets as well along the way?

So Abbey Dash (10k), Brass Monkey (HM), and Trimpell 20, are perhaps all possibilities?

It is a shame that the person mentioned earlier who inspired us to go for these targets and always pushed for the club to be competetive on the road is no longer in our club. He'd now find a good group of like-minded folk.

Broken Bike

2009-11-12T18:54:00.000Z

After yesterday's hard session on the track, today I took a steady run out to a local bike shop to collect my bike after it had been in for some attention. As so often happens for me, the amount of work required soon mounted up once they'd had a good look at it, and the mechanic had decided that it was not worth fixing.

The cost of the repairs would be comparable to the price I paid for the bike when I bought it new from the very same shop 3 years ago.

Can't say I'm impressed with a bike just lasting 3 years!

At least it defers payment for a while, and perhaps a message I should stay focussed on my running over the winter?

Wednesday Track - Fast Twitch Hell

2009-11-11T21:27:00.003Z

After the delights of Sunday's Half, I'd had a few days off running. Not least as I needed to recover. As well as the Half Marathon, it was my littlest's birthday party, and I only just got back in time!

In the evening it was a "earlybird" planning meeting (the cycling group I ride with). We are planning a trip to the Alps next year, but the evening ended up as a beer-fest.

So Monday and Tuesday were well and truly recovery days, although I must admit that my legs felt better than they do after a 21 mile run.

But today was back to it with a bang - back on the track with a tough Pete Shields' session.

It was about speed and fast-twitch training. In my case my fast-twitch muscle fibre has not been used in a long time so wasn't too keen in springing into action.

We did:
5 x 300m, with 100m jog recovery
3 x 500m, with 100m jog recovery
2 x 700m, with 100m jog recovery
4 mins sit down recovery
2 x 300m, with 100m jog recovery
2 x 500m, with 100m jog recovery
1 x 700m.

We were aiming for 50 secs for each 300. For me this was more or less flat out.

Especially after Sunday my legs just didn't have it. But it was a great chance to put some agression into the intervals unlike the weeks of careful pace control.

For the last 150m of each interval we would have Pete driving us on to give it all we had.

By the end of the session we were all absolutely whacked, but everyone finished.

A contingent of the Otley guys are joining us now which is a great bonus as they have some fast people for us to chase and aspire to.

Garmin details:http://connect.garmin.com/activity/18523534

Lancaster Half - PB !

2009-11-08T19:52:00.002Z

PB today and broke 1:22.

Finished in 1:21.56, 32nd out of 666 finishers.

We'd gone (Richard, Ade B and I) to this Half thinking it was a fast, flat route and a great chance for a PB.

Although the route was fairly flat, the recent heavy rain had waterlogged large sections of the route.

At best, the cycle track we were on was covered in soggy leaves. At worst there were lots of deep puddles. For one section we were diverted onto a muddy single width path to escape some deep puddles. But for one section on the way back in we had to wade through 6 inch deep water for about 200 metres.

On top of that there was a road section between 6 and 8 miles which was steadily uphill.

So all in all, not a great fast course. But nevertheless, I put in a strong run to finish in 1:21:56 which I was delighted with.

My pace suffered after the hill, and also the 200m paddling pool slowed me down and really chilled my feet.

So there was some drifting of pace, but perhaps not too much. I also managed to keep my HR at a good constant pace. For the first half mile it was up at around 190 bpm (95%max)but I eased down to around 180bpm and then kept it nailed on this for the whole race.

So all in all a great result and I'm very pleased.

Garmin Connect - Activity Details for Lancster Half

Easy Days before Sunday

2009-11-07T00:21:00.002Z

Just a gentle 5 miler Thursday and 1km fast Friday.

Boy, this has been an easy week! And how do I feel? Well rather sluggish to be honest.

Let's see if this taper works.

Planning for a restful day Saturday but got ferrying/watching for the 3 kids:
- 1 schools x-country
- 1 ballet lesson
- 3 birthday parties to attend
- 1 sleepover to pick up from (equals one tired child)
- parents-in-law visiting
- 1 trip to the park for little un
- prep for little un's birthday party on Sunday

A restful Saturday?

Also realised that to register at thepowerof10 website I need to get a sub 1:20 time. Sunday? Unlikely, but maybe one day.

Wednesday Track

2009-11-04T21:07:00.000Z

Amother tough session tonight, after a few easier days (easy 5m both MOnday and Tuesday).

6 x 1000m with 200m jog recovery.

Ave pace (mins/mile) for the 6 were:

5:38
5:39
5:32
5:34
5:37
5:30

So pretty consistent and getting faster week on week.

Garmin Connect - Splits for Wednesday Track

A weekend off

2009-11-01T20:40:00.005Z

Haven't run either yesterday or today. The first time with no weekend run for as long as I can remember.

Yesterday was a beautiful Autumnal day, and we had some friends staying for the weekend so we went for a walk round Malham Cove and Gordale Scar. Carrying our 3 wheel buggy up the steps at the side of Malham Cove was quite an effort!

I felt slightly odd seeing climbers tackling the limestone overhangs of the cove. Harder than anything I ever did but did make me want to climb again. One day I'll get back on the rock.

The evening saw lots of food and drink, and lots of Halloween fun with the children, even going for a "midnight" walk under a lovely full moon.

Today, the weather was quite the opposite - heavy rain and gails. My daughter's football match was even cancelled, so it was a quiet day in watching TV and enjoying a big Sunday roast with both families huddled round the table.

Not sure what I'll be doing this week yet for my taper for the Lancasetr HM, but the main thing will be to stop drinking!

I want to make this HM a good one, so will taper well for it. My PB was earlier in the year in Leeds - 1:24:00.

I'm expecting to go faster than this - I'm running better and it is a flatter course.

Another Harrier (Andy W) is running too - he is a little faster than me, but I will try and keep him in sight and have him drag me along. I suspect I will run between 1:22 and 1:23, but would love to go under 1:22.

It would also be great to come home ahead of Andy, and the further target is the 1:21:15 that is the fastest HM time posted by a Harrier this year. We'll see.

Paula Radcliffe failed in her bid to win the NY marathon today. I watched some of the race on-line. She seemed to be suffering from about half-way.

Langbar Again

2009-10-30T16:12:00.003Z

Didn't have too long today before our friends arrived for the weekend, so thought I'd go for a burn round the Langbar circuit.

Slightly confused that I wasn't much faster than when I last did it back on Aug 25th after I just got back from holiday (about 40secs over the 9.7m course).

But of this I overshot the Langbar turn which maybe cost be 20 secs today (my mind was on going down to Barden).

However my ave HR was 157 today compared to 170.

I am now tapering down for Lancaster HM a week on Sunday. My body needs an easier few days.

http://connect.garmin.com/activity/17499756

Garmin Connect - Splits for Wednesday Track

2009-10-28T23:00:00.000Z

Tough Session tonight -
800m/60s/800m/60s/1600/120s/1600/120s/800m/60s/800m

Plenty of people regularly attending now so it is a good session. I've got two days of work and then the weekend, so that was my last tough effort for a while - some nice family time ahead.

Garmin Connect - Splits for Wednesday Track

A couple of easy runs

2009-10-27T21:07:00.000Z

After my hard session on Sunday, I've has a couple of easy days running.

Yesterday I jogged 3-4 miles.

Today I did a more steady 6 miler. Track tomorrow.

Barden Bridge and back and then some

2009-10-25T19:30:00.008Z

Woke this morning to high winds and squally rain, but I'd planned a long run so was keen to keep on track. I've not felt great over the last few days - not sure if it is the swine flu that is gripping Ilkley at the moment, an after-effect from last weeks Fell relay, or just general fatigue after a few hard weeks.

I decided to not worry too much about speed and distance, so set off west up the Wharfe rather than east down it like I did a fortnight ago. The run to Arthington (eastwards) I did was flat and consistent, but would mean I would have to return into a headwind, which thought might be mentally tough.

Conversely, going out towards Barden would mean some help on the way back, even though it is considerably more undulating.

The other reason for heading west is that the run through the Bolton Abbey estate involves a glorious set of trails. And at the moment, with the Autumn in full glory and the trees an amazing array of red, orange, yellow and green, I knew it would inspire me.

As luck would have it, I bumped into fellow Harrier Geoff Howard, as he was parking his car at the Cavendish, and suggested we run together. So Geoff kept me company along to Barden Bridge, over the swollen Wharfe, and back along the tough side to Bolton Bridge, where I carried on home and Geoff turned right to head back to the Cavendish.

Geoff is a runner of the highest calibre. He is a V65 runner and a class above his peers on the fell (he beat me in the Tour of Pendle). He came 5th in the world masters V65 this year which is truly world-class. He is also a gent and great company - and we had a lovely chat including some good advice for my marathon prep. Thanks Geoff!

On returning to Ilkley, I decided to push on down the Wharfe and finally crossed to the Ilkley side at the iron bridge near Ben Rhydding. I finally returned home after about 2 hrs 53, and about 21.5 miles (ave HR 148).

Although relatively slow for me, I managed alomost the same time on my feet as I will need in London and it was a further advance in my training.

My next long run (> 15m) is now not planned for 4 weeks time, as I have a couple of key races between now and then.

Garmin details at http://connect.garmin.com/activity/17085557

6 months to go

2009-10-24T09:04:00.002+01:00

Just realise my countdown clock is telling me there are 6 months to go before the big day!

I did a little recovery run yesterday (6 miles) at a very easy pace. Ankle is completely ok now. I still have the faintest of groin strains, but can't feel it when I'm running. I helped at football training with my daughter's team last night but was very careful of my range of movements.

Rest today, and then a another long run planned for tomorrow morning.

I've just entered the Chevin Chase on Boxing day which is always a fun event!

More Intervals

2009-10-22T21:51:00.002+01:00

Despite still feeling the after-effects from Sunday, plus the tough track session last night, pushed on today to do my tempo intervals with Richard.

Today we did 3 x 1.25 miles at about 6:40 min/mile pace.

Although this is not my fast pace (which it is for R), it is great training for me at pace control as this is my target speed for the marathon, so it is good to lock it into my brain/legs at how fast to run it.

I'll try a easy 5-6 mile run tomorrow, rest on Saturday and then go for a long run Sunday morning. I still need to get my bike sorted out as I'm missing being in the saddle!

Our house is full of swine flu at the moment. I would rather have it myself a thousand times over than seeing the kids have it, but so far I seem symptom free.

Track Session and great words of wisdom from Pete and Lance

2009-10-21T23:03:00.006+01:00

Tough track session tonight.

I haven't ran since the Fell relay as I have had very sore/stiff quads. Thought I might feel fresh for the track but quite the opposite - couldn't quite stay with Dave and Henry on the last 1000m.

But quite a hard session though: 3 x 400m 5 X 1000m 3 X 400m

We ran the first set of 400s in about 1:23 for 400
The middle 1000s in about 3:42s.
The last 400s in about 1:21.

We managed to keep the pace nailed on as we had targetted so a great exercise in pace judgement too.

Garmin details at http://connect.garmin.com/splits/16800385

Chatting with the coach Pete Shields tonight I asked him whether I was going too fast for my long weekend runs (as everyone is telling me). He thankfully said that if it felt ok then I should continue at this pace (7:25 per mile). I'm really pleased with this advice as it feels the right speed to run at. For all my interest in stats and numbers, I also like to run how I feel, and listen to my body.

I've just dug out this LA video from a US Nike advert. One of my favourites.

What are you on ?

Tough Recovery

2009-10-19T22:11:00.002+01:00

I could barely walk today after yesterday's exertions - nothing to do with my swollen ankle, but my stiff and aching quads.

Always a good feeling as I know then I ran as hard as I could for the team!

I've now got my entry in for the Brass Monkey Half on Janaury 24th.

I've been thinking about the Spen 20 which I had planned - a lot of people are saying that it is very hilly and I should try the Trimpell 20 instead on 15th March. I'll have a think about it.

FRA Relays - Lamplugh, Ennerdale

2009-10-18T21:55:00.002+01:00

I competed in the FRA Fell Relay championships today, for the Ilkley vets team.

A great day, with excellent facilities and organisation by Cumberland Fell Runners - many thanks to them.

The weather forecast had been for dry weather and good visibility all week - but on the drive up the clouds started to thicken.

I was on leg 1, so navigation was less of a problem as there was a constant stream of runners ahead of me. I went out fast, hoping to keep going for as long as possible at that speed. But it was a very classy feld, and most teams put their best runners first (not us though!) so that they can get in a good position early on.

It was a tough old leg, but got round with a strong run, although I finished in 72nd place out of 149 teams (slightly disappointed). With some strong running and navigation after me, we eventually came in 48th, which was pretty good going. For the later legs, the clagg had come in so visibility was very poor, with many runners getting lost and waylaid.

The first three teams all got DQ'd for missing a checkpoint!

Our results:
48 Ilkley Harriers AC M40 4:38:34
Paul O'Looney 50:19
Geoff Howard, Nick Pearce 1:17:30
Eddie Winslow, Morgan Williams 1:36:52
Roy Ruddle 53:53

At these classy events it is amazing to see all the big names out - The Brownlee brothers were leading the charge for Binlgley, also Ian Holmes, Rob Jebb - basically the best fell runners of our generation.

From a previous generation, Joss Naylor was spectating and signing copies of his book.

All in all, despite the weather, a great day, aided by a few pints of Cumberland Ale afterwards.

I did manage to twist my right ankle - nothing too bad, but some heavy swelling tonight means I'll have a few days rest now. My groin injury was not worsened, so happy to get through relatively unscathed.

Wednesday Track Session

2009-10-14T21:10:00.001+01:00

Good session on the track tonight.

1mile warm up
some plyometrics
Pyramid session:
600m/1000m/2000m/1000m/600m
with 60/90/120/90/60 secs recovery.

Wednesday Track Session

A few of the Otley AC boys with us again which was nice.

I ran with the Ilkley vets group averaging 88secs per 400m. We kept a very constant pace so good exercise in pace control.

(I rested yesterday and did a 6 mile easy run on Monday - no after affects from Sunday's run so good sign)

Arthington and Back - Long 21.5 miler

2009-10-11T12:20:00.001+01:00

Great run this morning - down through Burley, Otley and Pool to Arthington, and then back again.

21.5m, ave 7:25, ave HR 156 bpm. Analysis later.

Garmin Connect - Activity Details

Canal Flooded on a bright day

2009-10-08T20:39:00.002+01:00

Back on the canal today with Richard. 4 x 3/4s at about 1:38 per quarter. It felt very comfortable, and Richard ran very well so encouraged for his sub 90min half marathon attempt in a few weeks time.

The lower sections of the canal had flooded, with even the "basin" area (which is soon to be reopened after some extensive building work including the opening of the new City Inn hotel) nearly under water.

We had to try and find a way around a completely submerged towpath section. But after searching in vain for a way past it was socks and shoes off and a wade through.

A beautifully cold and sunny autumn day.

Easy days planned for tomorrow and Saturday in advance of a 21miler on Sunday morning.

Back on Track

2009-10-07T21:33:00.002+01:00

Another great track session tonight at Becketts Park. A good turnout of about 10 Harriers and Otley AC athletes. My good friends Rogan (Otley) and Steve Weston making first time appearances tonight.

3 sets of 600m/800m/1000. 7.2km in total. All at about 1:30 per 400m or slightly faster for the last set.

I decided to run with the "group", who were just behind me last week. Dropping a little in pace helps me focus on posture and technique and is a lot more sociable.

Our coach, Pete Shields posted to the IH forum:
"just a little update on Ilkley at the track! We had our third session last night and there were 10 of us there. The sessions are being based at the moment on increasing our 10,000 mtre speed. Those attending are working as a group and i've got to say it is working very well, they are being very disciplined in their approach and are already looking to bring their lap times down throughout the session. It's not often you can get a group who want to work together like this but when you do the benefits to its members are really positive. My experiences as Terry Lonergan would no doubt endorse are that working like this bring about really positive results. Wilf Paish the olympic coach, who also takes a session has been observing the Ilkley group and has commented on the group dynamic and I think is secretly monitoring its progress."

Steady Away

2009-10-06T20:24:00.001+01:00

A couple of easy runs on the canal over the last couple of days. About 6 miles each.

It's funny now that an easy run is a 6 mile run at 7:30. A year ago this would have been the hardest run I'd have done all week!

On Sunday (after my long run on Saturday morning), I was pleased that my legs felt good, albeit a little stiff. I was refereing my daughter's football match, so decided to run a mile or so to warm up. I try and stay with the action in the game, so it ends up being 2 x 30 min fartlek sessions, with lots of sprints up and down the field. I wore my Garmin to keep the time, but switched the GPS on (sligtly odd I know). I ran about 1.5 miles in each of the 30 min halves, but it felt a lot harder than that.

Even with the warm, I very slight pulled groin muscle (left side) which I've watched since. It seems ok when I run in straight line (as opposed to sideways or backwards) so hopefully will be ok for track tomorrow.

Long run in the wind

2009-10-03T15:39:00.003+01:00

Really strong winds and squally showers have battered ths country over the last 24 hours.

Nevertheless, I set off for my long run at 7.15am this morning. After a hard week (5 runs and 1 cycle in the previous 6 days), I decided to lower my speed and aim to do the run based on time, aiming for 2.5 hours, which would be my longest run.

I headed off on the normal route down to Bolton Abbey and on through Strid Wood to Barden Bridge.

There was a lot of branches on the Nesfield Road - I stopped a few times on the way out to move the largest ones as I know this is a popular cycling route. But I think most cyclists where still in bed this morning, wisely staying out of the wind.

I came back from Barden via the road, continuing on through Ilkley to the suspension bridge to make sure I exceeded 2hr30.
http://connect.garmin.com/activity/15137108 - Garmin details

In the end clocked 19.65 miles in 2:35. Ave pace 7:54 (normally 7:30) and ave HR 155 bpm (lower than normal). Very pleased with the effort, so going to celebrate with a glass of wine or 3 tonight!

No. 1992 - A PLACE IN THE BALLOT!!!

2009-10-01T20:10:00.004+01:00

Managed a few easy half mile intervals with Richard today (5 X 1/2 mile at 3.06 pace with 2 min recoveries). I'm finding these slightly easier intervals (at Richard's speed) feel ok, so I plan to continue with both interval sessions even though they are close together.

But today's big news is that I managed to get a place in the ballot.

Unbelieveable really as it was my first attempt, and I think the odds are 8-1 to getting a place.

Although I always hoped I'd get a Harrier's place, it takes the pressure off now and means there will be an extra place for another Harrier.

I even have my race number which is 1992, which feels a good number to have for some reason.

Just need to keep focussed on my training now.

Track part 2

2009-09-30T22:05:00.000+01:00

Up to Becketts Park tonight for track night. Better turn out from the Harriers, and we had a few of the Otley AC guys joining us, which was great (actually included Ian Fisher http://ianfisherofotleyac.blogspot.com who is top runner in these here parts).

So after a jog warm-up and some exercises, we did 8X800m, with 1 min recovery, except for the middle where we had 2mins. Tough. Started off on the 800m at about 2.50 pace and drifted towards 2.58 towards the end. Great session though.

Tired Legs

2009-09-29T20:26:00.002+01:00

Felt very tired today with stiff legs.

Managed a steady 4 miler to see if it loosened things up. It did a little but I think the after-effects from Sunday are still with me. Interesting that this level of soreness could be caused by a 3 mile run!

Back to it with another 6m

2009-09-28T20:33:00.003+01:00

My legs felt quite stiff this morning, but managed a 6-7m recovery run along the canal with Richard.

I'm still basking in the glory of my 3rd place yesterday! I am so easily pleased! (I don't think I'd ever to be able to contain myself if I actually won anything!)

Yorkshire Vets Relay

2009-09-27T20:33:00.006+01:00

Not often I turn up to to race and find I'm one of the youngest there, but the Yorkshire Vets Relay offered me that today (although there was a Over35 class so there were a few younger than me).

I was first runner off for our team - there were actually 12 Ilkley Harriers teams running which must be some sort of record.

I decided to go out full throttle to make sure I was not in any sort of ruck on the first few bends, and also to make sure I gave it all I got!

And for first quarter mile I was just behind the leader, which was quite a shock for all concerned but brought a smile to my face which returns when I think about it. After a half mile or so I started to get passed, but managed to handover in third place for the M40 class.

And the great news is that the whole team put in 110% and ran so well that we finished in 3rd place for our class.

Not an oustanding achievement some might say, but for the four of us, who have never won any sort of running medal before it was an absolute delight.

I think you can tell in this photo how delighted we were!
(Steve Weston, Dave Brown, Paul O'Looney)

Our times for the record were:
V40 3rd
18.06 Paul O'Looney
18.10 Ralph Tench
18.26 David Brown
18.01 Steve Weston

Many thanks to Pete Shields for race direction and Christine Matthews and the team for serving up great refreshments after the race.

Back with the EBs

2009-09-25T23:13:00.002+01:00

Recovery day today, but was determined to go out on my bike with the EBs down to Bolton Abbey before work. Great to see the guys again and be back on my bike.

I'm on my winter bike now (a Edinburgh Bike Coop Tourer) - it's heavy and slow so quite a struggle to keep up!

And despite my recent attempts to clean and properly adjust the gears, I was still having some problems. I think the chain will snap soon - I may have to invest in getting it properly serviced at their shop up in Chapel Allerton.

Yorkshire Vets Relay on Sunday!!!!!!!!!

I have guarded hopes of podium place for our team !

Also managed to add a "countdown" timer to London Marathon - stealing the code from the official site. I'm sure they won't mind.

Some Quality Speed sessions

2009-09-24T22:59:00.002+01:00

Been busy this week so haven't had much time to get to my blog, but after the quiet weekend and feeling slightly under the weather, I've managed to shake off the cold and have been getting stronger all week.

I've also manged some good quality sessions:
Tuesday 22nd- Richard and I did a 6 mile negative split along the tow-path - a good pace and felt comfortable all the way.

Wednesday 23rd - Was the first of the Harriers track session at Becketts Park. Got the bus up after work and had e great session with coaches Pete Shields and Andy Wolfenden. Those guys know there stuff and it is an honour to run with them. We largely found our feet on the track for this first week, but for the record did:
- 1 mile warm-up on jog circuit
- Some plyometric exercises (eg hopping, strides, skipping)
- Pyramid of 400m,400,600,800m,600,400,400, with rest of 1:1 with effort
- 5 mins rest
- Half pyramid of 400m,400,600,800m
- 1 mile cool-down on jog circuit

I managed to keep a consistent pace for all reps of 80sec per 400m, with this speed maintained roughly for all distance, so thought it was a good seesion for me.

Thursday 24th - Normally my standard interval session with Richard, but I had decided to now because of the Wednesday track session. However, it was a lovely day so thought I would give it a go and hold back a little. We did 9 X qtr-miles at 88sec, with 2/3 rest. We ran together so a good effort for both of us.

To then cap it all, we had baby-sitters, so thought I'd keep my wife company on her hill sessions in the evening. So quite a 24 hour period with three interval sessions. Celebrated surviving injury free with a pint in The Taps afterwards.

Easy Week

2009-09-21T20:16:00.002+01:00

So I've not done too much since my last post over a week ago. mainly as after that Tuesday morning Vets Relay trial, I felt like I had a cold comig on so backed off.

Wed - rest
Thursday - 3 X 1m intervals (ave 5.55 min/m) with 4 mins recovery. Pretty good for me.
Fri - rest - but a 40th party fri night which didn't help my cold
Sat - rest
Sun - woke up feeling better so went for 2hr bike ride to Burnsall and back with the EBs. Later, ref'd my daughters footie match which is like doing interval training for 60 mins!

Today (Mon) - 5.5 mile tempo run

Trial of the Yorks Vets Relay course

2009-09-15T21:33:00.000+01:00

(posted to the Ilkley Harriers Forum):
I did a trial round the course yesterday morning before work. Some observations (probably completely obvious to all who know it…)

1. I had assumed that the hill finished by the school at the top of Carters Lane but then realised it went on a fair bit further than there!

2. As mentioned above, the downhill is steep, and this section perhaps needs some familiarisation. Some good time could be made up here but you need to have the confidence to go at it full throttle. It never gets too steep but feels a bit scary at first.

My garmin output is at http://connect.garmin.com/activity/13364467
Which will show the route and Google map etc. (However, Garmin Connect website seems to be having some problems today so not sure whether it will work)

Interestingly I managed to ave 6:11 min per mile out to bottom of Carters Lane. From there I managed 6:34 average back round. Overall ave 6:25.

So this shows how much can be gained on the downhill to make up for the uphill! Maybe I also should have gone faster along the flat?

(If you are interested in such things than my HR data shows how I pushed on the downhill too, but again maybe I should have gone faster earlier?? I'm not sure what to glean from this HR data?)

Overall managed 18:24 but hope to get under 18 on the day.

Canal Steady Run

2009-09-14T21:32:00.001+01:00

Did a pleasant lunch run with Richard today - maybe 6m in total at a good tempo pace.

Recovery?

2009-09-13T21:29:00.002+01:00

Another beautiful day today!

I went out for an early easy bike ride - as much to see the other EBers as much as anything else. But no-one else was out so I had a potter down to Cavendish and back myself.

Later in the morning I went for a run with my wife on the Addingham loop (5m).

Lots of gardening over the weekend too!

Barden Bridge and back - 18.25m

2009-09-12T11:52:00.001+01:00

What a beautiful morning!

Garmin Connect details

Rest and a revised programme

2009-09-08T20:51:00.004+01:00

Had a day of rest today and yesterday (except for a mile each way each day to the train station as a loosener). Sunday morning took it out of me so I have eased off a little.

I was going to head down to the Harriers club night tonight but tiredness got the better of me and I didn't manage it.

I've now entered the Lancaster Half, and due to other commitments decided not to do the Helwith Bridge Duathlon.

My race plans are now:
Yorkshire Vets Relay Champs 27th September 2009
British Fell Relay Champs 18th October (if selected)
Lancaster Half Marathon 8th November 2009
Abbey Dash 22nd November 2009
Chevin Chase 26th December 2009
Auld Lang Syne Fell Race 31st December 2009
Brass Monkey 24th January 2010
Spen 20 ?? March 2010
London Marathon 27th April 2010

My long run targets, which are almost akin to a race in terms of prep and required recovery are:
September - 18m and 19m (hopefully 12th and 19th)
October - 19m and 20m (prob 11th and 25th)
November - 21m (prob 15th)
December - 22m
January - 24m (prob 10th) and 23 (31st)
February - 22m+ and 22m+
March - 20m+ last long run around mid-march
April - nothing longer than 10 miles!

I want to be averaging 7:10 per mile for these by Christmas!

I've decided that whatever time I run for Lancaster I will then use to calculate my expected London Marathon target time from (using RW race calculator). I reckon if I can get under 1:23 for Lancaster (1 min under my Leeds half time), I have a chance of sub-3 for London.

17m miler

2009-09-06T20:31:00.001+01:00

Despite having had a hard few days, thought I'd push the boat out a little further and tackle another long run.

Same route as last Saturday, but carried on past the Strid to the Yorkshire water aquaduct across the Wharfe (17m).

I did the first 8m to the Strid averaging 7:14, compared to 7:19 a week ago. My ave HR was also down 6 to 157 so a big improvement. The last 5 miles were again really tough, but this I guess is to be expected. I think maybe I need to start thinking about taking a drink and some gels for long runs.

Garmin Connect - Activity Details for 17m Run