And so it ends

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 !

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

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

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

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

"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

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

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

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

...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"

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

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?

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

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

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?

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

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

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

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

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)