July Stats

July for an Autumn marathon is the February for  a spring marathon without the dark nights, cold winds and occasional "I know the weather is terrible but I've got a 20 miler to do!" sort of dilemma.  Instead it's been hot and dry most of the time so running has been mostly a pleasure.   My February for the Manchester Marathon was a case of building up some mileage after a disastrous January where I suffered most of the month with sciatica.   241 miles in cold and miserable February compared to 302 miles in July.   I've also managed to hit three runs of over 20 miles and raced just twice.    All in all a very positive month as I progress towards Chester. 

The races were a mixed bag if you look at them in pure racing terms and times.  Sunderland 5km has become a regular for me over the past few years and it would be easy for me to be disappointed with
my slowest race there and not quite breaking 17 minutes.  I felt a bit flat and not quite able to produce any real speed but looking back on this it was probably a result of some big mile weeks (75 and 80) and coming just three days after a 20 mile effort.  The next race after Sunderland and the opportunity to "put things right" came just four days later at our own Victorian 10km.  I've tried to really focus on the marathon and made a late decision that a long run would be more beneficial to me than a 10km so decided to run a long warm up (13 miles) then change into race gear and hit the 10km.   The aim 6 minute miling (2:37 pace) to replicate the latter stages of the marathon with tired legs.  It was a bit surreal and took some discipline to do this but the splits tell the story...5:58, 5:56, 5:52, 5:51, 5:53 followed by a 5:41 to finish 10th in 36:20.  A two mile warm down completed a very satisfying 22 miles. 

One of the challenges of the Autumn marathon is the family holiday.   A week in the West Country with the family meant a change of running scenery and an opportunity to ease off a bit.  I ran each morning once I found a decent circular route (without getting lost!).   The 5.8 mile run was a pleasure with lots of country lanes, a few hills and lots of breathtaking scenery.     A feature of the run was the opportunity to see buzzards flying above.  A couple of days into the run one made an appearance down a lane just a few feet from my head.    A quick search on the internet back at the cottage revealed a dark side to this experience.  It seems that the buzzard may not have been simply checking me out but more likely warning me off.  The internet was full of stories of runners being attacked by these birds to the point that it was recommended that hats be worn! Thankfully that was my only close encounter but it certainly opened my eyes and made me run a bit quicker down those lanes!



So the holiday week was a 45 mile "tick over week" but the rest must have done me good as I knocked out a Redcar parkrun pb of 17:01 on Saturday.   With another long run (20.7 miles) in the bag its still all on track for Chester.  9 weeks today until race day so still plenty of time to hit some more long runs.  From here on the longs runs will start to get a bit more specific with a few marathon miles thrown in. 

At least they warned you about the hills!



certainly built up a thirst on them lanes!



The locals thought I was crazy!  But then I am marathon training !

Chester Marathon Training weeks 4 to 6. 12 weeks to lift off.

Ok I'm not jealous but there has been a lot of "race talk" today with the Great North 10km, Eccup 10, Kilburn 7 and the odd track race here and there dominating the local dispatches!

216 miles in three weeks has been the order of the day for me with a 60 mile "recovery week", a solid 75 mile week and this week an 80 mile week.

With 12 weeks to go I know I have time on my hands and am feeling pretty relaxed about the build up.

Week 4 recovery saw me just easing off the tempo a little on the intervals (8 x 800m @ half marathon pace) put a solid 16:45 in at the Coast Road 5km, a marathon pace tempo (4 miles) and finished the week with a long run of 18.5 miles at 6-55 minutes per mile.

Week 5 was "back to business" with an intended 80 mile week but I lost a couple of runs more due to other commitments rather than tiredness.  I decided this week to put some long tempos in having just felt the hamstring was a bit tight after last weeks 5km.  So a decent 75 mile week was ended with the obligatory long run covering just short of 21 miles with an average pace of 6-22 minutes per mile for the last 18 miles.  Probably the best long run of the build up so far feeling really strong for the second half but just shy of marathon pace (although I admit that I wasn't intending to do any marathon pace).

http://www.strava.com/activities/162283393

So this week I was pretty determined to get a quality week under my belt and hit the 80 miles that has become the aim for my marathon weeks this build up.

Key sessions this week have been a solid 10 x 800m session on Tuesday averaging around 2-48 per 800m which is slightly slower than 10km pace but slightly quicker than half marathon pace.  I was quite happy with the session given the short recovery (90s).  Thursday's track session was a shorter 12 x 400m session where I averaged around 78 seconds per lap (5km pace).  After 12 reps with 90s recovery I finished the session with a warm down at my intended marathon pace (6 min miling) and it felt reassuringly easy!

On Saturday I decided to have a run round the local Redcar parkrun.  I've been after the sub 17 on that course for a while and decided to give it a go.  I had company for the first lap of three but then found myself on my own and finished in 17:04 which is equal to my course pb and the fastest Redcar parkrun since 2012.

So the end of the week just needed a shade of over 20 miles today to hit the 80.  I was a bit tired at the start of the run having done a few miles before meeting up with my long run partner of late Steve Hepples covering the last sixteen miles of the 20 at a pace averaging 6-33 per mile.  There were certainly a few miles today towards the end of the run that I could have eased off and drifted back but having a bit of company was one of those days where it made a difference.  

http://www.strava.com/activities/165234772

So thats six long runs in six weeks and I feel like its given me a great base to launch me into the last 12 weeks.  Quality on the last two long runs has been good with strong finishes on both.

This week I'll be easing off the mileage pedal and racing at Sunderland 5km and then hopefully the New Marske 10km on Sunday.  I've tried to put distractions aside and concentrate on the long runs which so far is working well.  I know there is still a bit to do and plenty of long runs to do but its a great feeling knowing that there are six long runs already under my belt.

The tightrope seems to be in my favour at the moment!

Marathon Build Up Weeks 1 to 3

215 miles in three weeks.  Not quite up there with the 100 plus mile weeks enjoyed by some marathoners but a nice block of training as the build up to Chester starts in earnest.  As I write this its 15 weeks to go and quite honestly I feel like things are moving well and truly in the right direction.

A 75 mile week after the Middlesbrough 5km which ended in an 18 mile run averaging 6:47 was the week that kick started the build up.   It took a difficult track session and a few "conversations" to prompt the marathon build up switch despite being tempted to stick to some faster stuff and see what I could push in terms of 5km/10km performances.

Week 2 was a slightly lower week with 70 miles but with two quality interval sessions mixed in.  An 8 x 800m session @ half marathon pace  on the road  was followed up the following day with a 4 x 1 mile session with the miles at 10km pace and the recovery being a 400m float.  There was no real science behind the back to back sessions more convenience as I felt that the Tuesday was better spent recovering from the long run on the Sunday.   I do like back to back sessions sometimes though and feel it can build up leg strength particularly in the marathon build up.   I also feel that my recovery from sessions is pretty good and usually my long runs don't leave me feeling too tired.   Week two long run was a hilly 19.5 miles with Steve Hepples for company.  I know that putting a few hilly long runs into the mix will be a good idea seeing as Chester is not exactly a flat marathon (describing it as hilly would be a bit much though!).

This week Ive enjoyed another two interval based sessions with a slightly quicker 8 x 800m session this time at about 5km pace on Tuesday followed by a 3 x 10 minute 10km pace effort with a four minute rest recovery.  Looking at the distance covered we would be slightly under 34 minute 10km pace for the duration which I was really pleased with given the miles in the legs.  I had a blast round Locke parkrun yesterday (17:15) and ended the week with a 20 miler at an average pace of 6:50.

Today's run was all the more satisfying as it was on my own, ran without any gels or even water (until over 2 hours into the run) and my pace gradually increased from 7 minute plus miles to 6:40's and 6:30's in the second half.   It was also a run on my own and one that from around 6 miles I felt would be a long old slog as I just didn't seem to be "feeling it".   It was a case of concentrating on efficiency of running, switching off the negative thoughts and just ticking off the miles.  It worked and once I was in the "long run region" I knew that the hard miles were behind me and the last few would be ones to enjoy.   I almost felt a sense of "come on bring me some pain I'm supposed to be toughening myself up for 26 miles!

So a 71 mile week and now time for a bit of recovery as I look to the Coast Road 5km on Wednesday.  Last year in the same race and a week earlier in the marathon build up I clocked 16.36.   I hope to get close to that again this year but it will all depend on the recovery from today's long run.  20 minutes of aqua jogging tonight seems to have hit the right spot (as well as homemade curry, rice and Slimming World Onion Bhajis! which are apparently almost free food so I can eat as many as I like!  Not like I need an excuse to fill my face especially in marathon training!). 

I was feeling good about my three week block of mileage then I read Steve Way's highly entertaining blog. http://www.steveway.co.uk/ which made me feel a bit inadequate in terms of mileage!   I do think though there is a bit of room for me to up the mileage a little from previous marathons but its a fine line.  Ive coped so far with 70 mile weeks so lets see what 80 miles a week feels like after a bit of a recovery week.  

Marathon Time

Well thats it.  Decision made.  Im now officially in marathon training.   Week 1 of the 18 week plan is underway.

Tonights track session was the clincher.  The 400m intervals @ 3km pace with 200m recovery at marathon pace was just not happening tonight.   I didn't feel good, missed my splits and just felt flat.  Ive also looked at my build up to my last two marathons and the long build up has certainly helped especially given that the 18 weeks have been eaten into by the odd niggle and holidays.

So my first four weeks are planned out and I'm looking how best to accommodate some build up races into the plan without compromising the need for consistent long runs.

My target at Chester will be around 2-37 which will mean 6 minute miling for the 26.2 miles.  Thats going to be a big ask so the longer build up will certainly help.   My aim on each run is to make marathon pace seem easy, to be efficient at running at marathon pace and to effectively recover from key sessions.

For my last two marathons i've planned out the full build up only to find Ive needed to tweak it to take account of enforced change.  This year i've planned out a broad plan, looked at build up races and identified key weeks where I will do some big mileage.

Time is on my side and the first few long runs will just be about time on my feet.  The path is clear and its now down to me to make it happen!

The dilemma - which way now!

After the decent run at Melmerby last week I knew that all things being equal I could expect a decent run at the Middlesbrough 5km.  The niggling doubt in my mind was the lack of specific 5km training I've been doing.    Most of my "sessions" have not quite hit 5km speed.  My sets of road based 800s have mainly been at 10km pace and my track work has just not quite hit full speed.

The lack of "speed" in my legs was underlined by the recent mile relay where I posted a relatively lacklustre 5-18 for the all out mile and although I tried to convince myself that the course wasn't that quick you just cant help looking at other results and thinking "Where's the speed gone!".

Thanks to Erin Corbyn for the ation shot!

The field at Middlesbrough was fully loaded with local star Matty Hynes expected to dominate the field but facing some stiff competition from last years winner Dominic Shaw and paralympian star Wondiye Fikre Indelbu with Veteran Ian Hudspith always likely to feature.   Results

My own race went well.  A seemingly "steady" start was actually surprisingly quick for me with a 5-06 but still quite a way down the field.  The next mile was a case of picking off the odd fast starter here and there and working my way through the field.  Another 5-06 and a few more people picked off it was down to the business end of the race with just a few people possibly "catchable" in my signts and a few people behind me who I was determined to hold off.  The third mile was a real tough one particularly given the twisting nature of the course at the finish but a 5-23 mile meant that the "chariots of fire" run in would be a case of job done in terms of the sub 16-30 but I was also determined that unlike last year I wasn't going to be "taken down" in the Riverside in a sprint finish.  Given that there was a bit of daylight it was a great feeling to run round the hallowed turf of the Riverside enjoying the atmosphere secure in the knowledge that nobody was going past me!

Stopped the watch at 16-20 and I was over the moon!  Its another 85% Age grader and beats the Melmerby performance to my number 1 race on age grading of all time. 

I can honestly say I don't know where that came from but it does present a bit of a dilemma in that the "script" was to do Middlesbrough 5km as a sort of end of the mini speed block that I planned "between marathons" and as a starting point for the next marathon campaign about 18 weeks away.

The question now is...Do I shorten the marathon build up and try and sharpen the speed up a bit more and target a few more 5kms/10kms or do i plough on with the marathon build up secure in the knowledge that I'm in great shape to cope with the miles ahead.

That's something I'm going to ponder this week and see how I feel.  There are a few race options I'm considering and its tempting to keep this momentum going but at the same time the thought of a long build up to Chester to really get things right in the marathon is tempting. 

On the age grading front an 85% is in the 2:34 region which to be honest is dreamland for me!  Can I find 5 minutes over the next 4 months?   Well its starting to feel believable!

There were some pretty spectacular performances on Sunday but three in particular stuck out for me. 

A massive pb for Steve Munro (newly joined New Marske Harrier) with a storming 15:47 for 11th place...watch this space this guy has massive potential!

A first time under 17 minutes for V45 Clive Thornton of New Marske Harriers showing that hard work and commitment equals results.

A massive pb for Michael Joyeux hitting the big time with a 16-06.  His blog is a great read.

Running is a good place at the moment!