Don't write off Bekele

Flicking through this weeks Athletics Weekly and I came to a statement that made me think a lot!  It was the Chicago Marathon report which described the way that Eliud Kipchoge kept Kenenisa Bekele at bay.  The fact that Kipchoge put in a 4.33 mile at mile 25 and the split between 35 and 40 was a winning 14.31 clearly showed that this was a race that he wanted to win.  Bekele finished in 4th in a time of 2:05.51.

The article goes onto describe his disappointment at the result but something that the great man said in his interview really resonated with me.

"there is something with training method.  The body has to change completely from short distance to marathon.  Maybe it needs time and experience also".   So two marathons under his belt both at 2:05 which happens to be better on paper than two ex world marathon record holders "debuts" - Tergat and Gebreselassie - most definitely means that to write him off at your peril.  My bet is that there is more to come from that man!

My own recovery from Chester two weeks ago has gone well.  A few days off, some easy runs, a massage and a decent few runs this week stepping up in intensity has meant now I feel fully recovered.  I'm going to do a few low key cross country races and enjoy a good winter before starting out on another 18 week build up to Manchester next year.

Like Bekele I have definitely learned a lot about the marathon since this race!

Chester Marathon

Well the dust has settled on another marathon journey.  I finished the Chester Marathon in 13th place in a new personal best of 2 hours 37 minutes and 38 seconds.    The build up to Chester was a planned 18 week build up starting on the 2nd June and finishing with a two week taper leading up to race day on Sunday.   Briefly my training has involved 14 "long runs" mostly over 20 miles each focusing on a decent pace but not flat out.  One or two of those long runs finished at marathon pace.  A fair few runs at a marathon pace (mainly between 9 and 12 miles at marathon pace - around 6 minute miling) and these I felt were the most beneficial to me.  I set out at the start of the 18 weeks with a clear goal.  A 26.2 mile race at 6 minute miling ending with a 2.37 marathon.   At no point did I deviate from this or think I cant do it or maybe I could go faster.  This meant a clarity over all my training as I set that goal early and stuck to it.  There were times when i set off on a 10 - 12 mile marathon pace effort and felt that 6 minute miling was just slightly out of reach but I was confident that come race day it would click!

I've never been a high mileage runner and usually 50 to 60 miles has been my average weekly mileage.  In this build up over the 16 training weeks excluding the taper I've averaged about 70 miles per week peaking at 90 miles with four weeks to go until race day.    I've maintained a weekly speed session mainly focusing on 10km speed intervals with the odd 5km based session thrown in. 

For the taper I reduced from the 90 mile week down to 60 miles then 50 miles.  For my last week I kept things similar to my last two marathon's and this involved:

Saturday - 13 mile steady run averaging 6.08 miles per minute
Sunday - Race Director duties most of day for Redcar Half then an easy 4 mile recovery run.
Monday - Steady 4 miles averaging 6.28 per mile followed by a massage.
Tuesday - a 4.5 mile steady run in 6.18 minutes per mile followed later in the day with a one mile easy jog then 4 x 400m efforts @ 5km pace.
Wednesday - 5 x 800m efforts at a nice and relaxed pace (close to half marathon pace).
Thursday - A three mile marathon pace effort on the track where I averaged 5.58 minutes per mile.
Friday - No Running
Saturday - a two mile easy jog to loosen up the legs after travelling.

This was the easiest taper I've done and unlike other marathons I have done I wasn't climbing the walls with the reduced mileage.  There were plenty of taper niggles but In was confident that they were just the body getting ready for the main event!

So race day arrived and after a gentle warm up and hanging around time in the elite tent at Chester it was time for the start.  I felt confident but knew the first few miles were important to find my feet, get my head straight and establish a steady rhythm for the race. 

The first 10km was completed in 37.10 almost bang on target despite the few climbs and descents around the town centre so it was a case of putting in the miles now until the real test starts post 20 miles.   I was fortunate to get into a great group of three runners.  Nick Sparkes of Sheffield Tri Club and a runner from Exeter Simon Longthorpe who both went onto finish in the Top 10 and under 2.36.  Between us we pushed on until almost the 30km point before I was dropped from the group but not before we had picked off a fair few runners on our way who were suffering from a faster early pace.   The group effort was relaxing.  There was very little communication between us but total concentration and effort and a sense that we were working off each other rather than competing against each other.   Frustratingly being dropped from that group was not because of the effort needed to maintain that pace but the onset of some tightness in the hamstrings which continued to the finish.  It also co-incided with a slight hill and a drinks station whcih broke up our steady rhythm.

I passed 20km in 1.14.13 (37.03 10km) and 30km in 1.15.13 (37.00 10km) so far so good.  between 30km and 40km I struggled slightly with the hamstrings but still managed to maintain a decent pace (37.51 10km pace) going through 20 miles in 1.59.12 which would be a 20 mile pb.    Inevitably the last two km was a struggle especially after the Sandy Lane hill (Chester's equivalent of the Heartbreak hill!) and the final two miles were covered in 6.18 and 6.23 respectively.  

 Descending out of the City!

Overall I'm pleased with the run but know where the improvements can be made.  I know I can cope with a higher mileage overall and what works for me.    I felt relatively fresh at the finish so know that in terms of nutrition, pacing and judgement I got things right.   The weakness in my armour is once again the hamstrings and although it wasn't a show stopper it was certainly the things that was holding me back and i was definitely conscious of this in the last mile which involves a rather nasty descent onto the river side.

Chester Marathon is up there in my all time favourite races.  It's a fantastically organised event that really looks after you in terms of the course.  They have the drinks stations spot on in terms of nutrition options (gels, isotonic and water at plenty of opportunities around the course) and the pre and post race organisation was impeccable.    Also the elite set up with the pre and post race refreshments was a great help to make the day go smoothly.  You can't beat a decent cuppa and a few cakes after a 26.2 mile effort!



So its all about recovery now.  I've no real desire to run today and will wait until the body feels ready to go.  It might be tomorrow or Thursday or even the weekend.   After my previous few marathons I've been dying to get out and put a few miles in post marathon.  This time the feeling is different like my body is telling me to recover. 

What next?  

Marathon wise I've entered Manchester Marathon again in April.  My long term plan was to do marathons in a two year cycle to learn from the experience in Year one and then feel the benefit in Year two.  This has worked for me at Chester with a a 6 minute improvement from the 2013 race.  That would mean missing Chester in 2015 and opting for a new marathon but I was so impressed with Chester and the way it looks after you that I may be tempted to go back in 2015 and see if I can knock another chunk off that pb!   The target for 2015 will be a 2.35 marathon edging ever closer to my former mentor and club stalwart Harry Gamble-Thompson's club record for the Vet 40 (and Vet 50!) 2.34.00  set at Selby in 1986 as a 50 year old. 

For the statto's here's a link to my Strava run.  

Chester Marathon Andy Pearson

It's an interesting journey this marathon training! 

A challenging August

Marathon training in August can I guess be a bit hit and miss with holidays and hot weather.  MY August has brought a few such challenges and a few niggles thrown in for good measure.  In terms of the marathon the month of August has felt like a mid race bad patch that challenges you physically and mentally.  Thankfully I seem to have come through it and am now running well again and firing on all cylinders with the start line just four weeks away tomorrow. 

The total mileage of 290 miles in August included three runs over twenty miles (20.7, 21.7 and a 23.4).   Whilst the intention was to include some specific marathon pace running within that I only managed that once when I threw in 7 miles at marathon pace on my 21.7 mile run.   I did these at random sections of the run and in bursts of three, two and 2 x 1 miles just to mix things up a bit.    A week on a Greek Island which was ridiculously hot meant runs were limited to no more than 3 or 4 dusty miles or along a beach to take advantage of the sea breeze.   This meant the latter part of August was a case of jumping straight back onto mileage work before easing up a few days before Wetherby 10km which was always in my plan as a "tune up race".

So perhaps the day after coming back from holiday doing a 10 mile tempo at quicker than marathon pace (10 miles @ 5-56 pace) followed the next morning with a 16 miler at a steady 6.25 pace may have taken a bit more out of the legs than  had appreciated.     A tight adductor decided to make a gentle appearance on the later stage of my easy recovery jog on the Friday and then completely burst onto the scene 24 hours later as I pulled up in the middle of a steady parkrun effort. 

After a bit of easy jogging and plenty of stretching I decided to set off for Wetherby regardless and see how it went.  In the end it went ok after a cautious start I finished 9th in 35.23.  I cant complain at that and although I would have loved to go faster my mind wasn't focused so much on this being a race but more of a test to see if I could get round in one piece. 

A massage on Monday and a few steady runs has meant no lasting damage to the adductor and this week has seen me come through the bad patch and put some decent sessions in the bag.

Wednesday - a solid run at the Coast Road 5km finishing 6th in 17.07.  This is the same race that last year I ran 16.36 but then spent the next two weeks with hamstring issues - not the ideal preparation in the later stages of a marathon. 

Thursday - A track session.   25 laps alternating marathon pace (90 seconds) with 5km pace (80 seconds) was the intended session.  It almost worked out that way but I did struggle to hit the 5km pace and settled for the majority of the "fast laps" being more like 10km pace (83/84 seconds).  What I felt was the most important was hitting the recoveries at marathon pace and maintaining that difference between the fast laps and the slower recovery laps.  Its one of those sessions that seems easy to begin with then the toughness creeps up on you and hits you in the latter stages.  Sounds familiar? 

After an easy Friday todays run was a 12 mile effort at my intended marathon pace (5.59/6.00) per mile.  With this comfortably in the bag I can almost certainly say I've come through the bad patch.   It will be another 20 miler tomorrow then I'll settle down in front of the telly and see if Mo can go one place better in the GNR.   Happy Days!

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!