Taper Time

The three weeks after the Pocklington 10 were always going to be a make or break phase of this marathon build up.  After the enforced three week easy block as a result of sciatica the marathon build up would be one of a balance between catching up on lost time and making progress towards the goal whilst balancing on the knife edge of marathon training.

I must say that the last three weeks have been the best three weeks of training for some time.  A 66 mile week which included two decent quality runs and a nice steady 22 miler was followed by a 60 mile week with the Locke Park 20 being the highlight.  This was topped off by the biggest week of my build up which was a 74 mile week that included two decent interval based sessions, a long tempo at marathon pace followed by a 20 miler.  I actually feel good after the three week block, not over tired but Ive definitely lost that feeling that I am making up for lost time.

This is my third marathon build up in recent years and all three have been different.

Marathon 1 - Sunderland - 15 week build up averaging 62 miles per week.  Max week 80 miles in week 8.  No injury issues but peaked too early, not enough consistency in my long runs and not a great focused build up.  Outcome - hit the wall at 23/24 miles and finished in 2:46.29.

Marathon 2 - Chester - 17 week build up averaging 63 miles per week.  Max week 82 miles at Week 8.  Struggled with hamstring pain weeks 13 to 15.  Decent build up and a decent run that was hampered by hamstring pain most of the second half.   Outcome - a solid run and a pb of 2:43.42.   

Marathon 3 - Manchester - 19 week build up averaging (to date) 56 miles per week.  Max week of 74 miles in Week 16.  Injury issues weeks 8 to 10 meant reduced mileage.   Feeling totally back in the game now and raring to go.  Don't feel overtired and full of confidence going into the three week taper.   Outcome - ????

The difference between the first two and the current build up is length and mileage.  I have taken longer as a build up and not done as much mileage.  The peak mileage has been considerably later and Ive been fortunate that (touching wood!) the injury issues have been earlier in the build up to allow recovery.  Time will tell if this is the right build up or not!

Race wise the big one was the Locke Park 20 mile race.  20 miles of a park with two bridge crossings per mile, two or three sharp corners and a 180 turn isn't everyones cup of tea but it was a great experience and all credit to my club New Marske Harriers for putting it on.  My time (which was enough to win the race) was 2 hours 1 minute and 22 seconds.  This worked out to be sub 2:40 marathon pace which was a real confidence booster ahead of Manchester.  It was also an overall pb (my last attempt at 20 was in 2000 where I ran 2:05.23 in Stafford - a terrible run!) and a Vet 40 Club record which has stood since 1998. 

My splits (as the race was also chip timed for the record) were:

5:54, 5-53, 5-55, 5-57, 5-59, 6-00, 5-59, 6-02, 6-01, 6-01, 6-00,6-02. 6-04, 6-03, 6-05, 6-10, 6-12, 6-18, 12 -45 (last two miles). 

Link to the full report and a rogues gallery!

http://www.new-marske-harriers.co.uk/index.php/road-running/road-reports/777-locke-park-20-9th-march-2014-report

Pocklington - job well done!

Today's race was never going to be an all out affair.  I toyed with the idea of doing the race as a long run and wondered how disciplined I could be to do an 8 or 10 mile warm up then "race" at marathon pace.  In the end the wind that greeted us decided my tactics.  I would do a four mile warm up followed by the 10 mile race followed by a four mile warm down.  I decided that I would have an easy start with the first few miles with the wind helping then "see how it goes".  The Manchester Marathon is my A race and these races are just part of the build up.

Race aims were simple:

1.  Get through the race with no injury issues.
2.  Keep each race mile at marathon pace or quicker (6:06 minute miling).
3.  Try and run the second half as close as possible to the first half.

After a steady start the first five race miles (after a 4m warm up) were completed in a nice and steady 28:46.   The second half a positive split with 29:53.   The four mile cool down was a nice steady affair making it a total of 18 miles at an average of 6:15 per mile - job done!

So back to the aims:

1.   Yes got through all fine which was a big relief after the last few injury ridden weeks.
2.   Yes - all race miles under 6:06 miling - a bit close at times in the second half due to the wind!
3.   A 67 second positive split.  Did I mention it was windy?

8th overall and 1st Vet 40 was a bonus!



Back in the game it seems!

Manchester Marathon Update

As I limped through the rest of January my mind was set that the only way I would contemplate Manchester Marathon on 6th April would be a "normal" February.   But what is normal?    Normality for me in terms of running would be a 50 mile week or getting through an interval session or two without any niggles.  The unpredictable nature of sciatica (affectionately known as the dark passenger!) meant that you literally need to take each day as it comes.

So on the 31st January a pain free "double day" was completed with a decent 5km on the treadmill at lunchtime was followed by a steady four miles on the evening.   Maybe February would be "normal" and I could put the terrible start to the year behind me.    Imagine my frustration when on the 1st February I struggled to manage little more than a four mile jog limited by the sciatic nerve making every step a struggle!

A 40 mile week followed by a 66 mile week that included some quality in the form of an interval based session and a couple of decent tempo efforts on the treadmill surely meant that I was back to normal, managing decent runs with only slight episodes of sciatica in between runs.   A 50 mile week followed which included a snowy 5 mile tempo at marathon pace and a more than decent track session should (under normal circumstances) be considered as being back in business.

But the marathon relies on consistent long runs and so far in 2014 my longest run was 16 miles almost six weeks ago.  So not back in business at all really! 

Its amazing the difference one good run can make.  An 18 mile run to start this week has provided the boost I needed.  I'm now officially "Back in the Game!"  At this moment in time I am six and a half weeks away from the start line in Manchester.    Its the Snake Lane 10 on Sunday so an opportunity to combine a decent 10 mile effort with a long cool down.   It will be the first race of 2014 and will be followed by the new Locke Park 20 and possibly Thirsk 10 in March. 

How many pairs of running shoes do you have that are currently active?

Runners World in December released an article that showed there was a 39% less risk of injury in runners who use multiple shoes.   In work today a colleague asked me how many pairs of running shoes I own.    

The answer to that is probably far too many as I'm not keen on throwing away good shoes that have limited "running life" but still look ok.

So active shoes......

2 x general training shoes - Mizuno + Adidas
Race Shoe - Brooks Racer ST 5
Old Race shoe used on treadmills - Brooks
Quicker shoe for intervals - Adidas Adizero
Trail Shoe - Brooks
Spikes - Two pairs one for Cross Country (not used this winter!) and one for Track

Total - 8 !   Yes I'm a multiple shoe wearer and Yes I probably am addicted to running shoe shopping!

Manchester Marathon Build up Weeks 5, 6,7 and 8

Blogging has been a little bit sporadic so far in 2014 and so far a mixed bag of success in terms of running.   I wouldn't say the wheels have fallen off the marathon training but this is a testing time!

Week 5 - 61 miles with some great runs to see in the new year.  First run of 2014 was a 10 mile effort at a nice steady 6-27 per mile and I finished the week with a solid 16 miler which included 13 miles at marathon pace. 

Week 6 - Started to notice a few aches and pains around my hip/buttock area and although this didn't stop me from running it was a constant reminder of the fine line between injury and the feeling of flying along effortlessly.   Most of the runs this week were along the lines of an easy start to get the body moving, good middle section putting some great efforts and intervals in followed by a cool down/post run stretch.  Unfortunately what I ignored was the post run aches and pains that crossed the line from "normal" to " a bit unusual" to just doesn't feel right".   It all came to a head after an 11 mile steady run when the dark passenger known as Sciatica decided to invade my running world.  Since then he has been a constant pain in the backside.  

Week 7 - Just five runs this week.   Only one more than around 5km and no runs pain free!  An early visit to the physio seemed to pinpoint the issue to a bit of irritation around the hamstring insertion point.  Nothing major but enough to make running unenjoyable and that feeling of going out and wondering am I going to complete this run. 

Week 8 - still niggling on so far this week and another visit to the physio.   Things are easing up a little bit and Ive managed a few easy runs.  The problem is the unpredictability of irritation on the sciatic nerve.    In my mind I have set myself the nominal target of the 1st February to be rid of the sciatic irritation and to be back running normally and pain free. 

The Internet is a wonderful thing and can provide illustrative advice on all aspects of injuries, running and rehabilitation.   That said you really cant beat a prod around by someone who knows what to look for.  My last physio session really seemed to have pinpointed the source of the problem and Ive got a few simple exercises to do which seem to be making a difference. 

The question of "how do I stay fit" or "how do I avoid fitness loss" is usually in the forefront of our minds.  I think I'm no different to most runners in that non running/cross training just doesn't quite cut it!    Ive tried swimming, cross trainer, elliptical and cycling.   The most sensible way to keep fit is to recreate the action of running without the stress and impact of running so it will be off to the pool over the next few days for a spot of aqua jogging.    Time for those funny looks from the lunchtime swimming brigade!  "I can swim you know I just like running more!"

My new training partners!

Manchester Marathon Build Up Week 4

Week 4 of the build up allowed a little bit of flexibility with no quality sessions planned just mileage as and when the festivities allowed.   As it ended up it was a decent week with 72 miles bagged.   Put in a couple of runs with some efforts but generally all runs were fairly steady and consistent.

The wind has dominated much of the week and been a bit of a nuisance.  Its the weather most runners dislike most but at least it offers the opportunity sometimes to work hard into the wind and then feel the benefit out of the wind.

Saturdays run was an out and back effort in the end not quite at tempo more an aerobic run.  With the first half into the wind it provided an opportunity to come back with the wind behind me and "tune" into marathon pace on the return.  Job done and just the long Sunday run to complete a decent mileage week.

Sundays long run was a 20 mile run with the last three at marathon pace.  This was the first of my marathon pace efforts and I consciously kept the first 16 miles easy and closer to 7 minute miling.  Really pleased to manage three miles at marathon pace at the end with room for a warm down mile to complete the 20.

For those who enjoy the Marathon Talk podcast the interview with American running legend Pete Pfitzinger was my recovery run accompaniment this week.  Pfitzinger adopts the long runs with marathon pace finishes and that has been a feature of my training in my last few marathons.  Another key element that Pfitzinger advocates is the use of strides over 100m or so repeated up to 10 times.  I've yet to get into these so this may be a new year resolution in the making along with the usual eating better, training harder, racing more craftily etc.


So...stats for the week.

Total Miles:  72
Longest Run: 20
Ave Speed: 9 miles per hour
Key Session:  20 miles with last three at marathon pace
Weeks until Manchester Marathon:  14
Next Race:  Helsby Half Marathon

and yes I did train on Christmas Day!