Where has all the speed gone....

So its four weeks since Chester and I'm making good progress again on the training front.  I ran just 31 miles in the week following Chester but since then picked up the mileage again with a 60, 55 and a 65 mile week.  Today was the first long run with a 16 mile steady run with an enforced "easy" start due to the wind but picked up the pace in the second half to finish the run closer to 6:30 miling than I expected when I set off.

As I did Chester last year its easy to make comparisons with how I felt then and how I feel now but to be honest I feel different mentally this year.  Last year I came straight out of marathon training determined to bag a decent 10km at the Abbey Dash (finished in 33.58) but this year my focus has been more of a longer term plan with the aim over the winter to simply "Winter well".  What does that mean?

For me it means putting myself in the best possible position to build a solid base of miles to start marathon training on.   Last year I ignored the long runs until December but did manage to get three decent long runs in before being dealt a massive blow withe the onset of an unexpected bout of sciatica which meant January was a write off.  Although on paper the Manchester Marathon build up went ok and the race went very well (a four minute pb) I did feel that the build up became rushed and ended up with long runs being crammed in last minute and tune up races being used as long runs instead of sharpeners.

So the plan for the winter will be to do the odd race here and there starting with the Maltby 7 next week and then the Abbey Dash the following week but other than those two it will be a case of getting some base miles in over December and January before the more specific marathon training in February and March.  As Manchester is slightly later this year I am going to have a serious attempt at lowering my 20 mile pb as I feel that this is a race distance that suits me.

So the Abbey Dash will be a case of pushing as hard as I can and getting as close to the sub 34 goal again.  I've enjoyed a few decent 10k specific workouts in the last few weeks including 3 x 10 minutes @ 10km pace and earlier this week a session that was a 2 mile effort @ 10km pace followed by 4 x 1 mile.  Recovery was a very slow jog of the track.  Although I was probably a second a lap off the kind of 10km pace needed for a Sub 34 it was enough to convince me that the Dash would be worth a crack at.  I had done a session of 800s the night before so doing a back to back session was never going to be easy.  

Saturday I had the latest attempt at the elusive Sub 17 Locke Park run.  My 17.16 effort on my own making my way past the ghosts, ghouls and witches of the Halloween run was a valiant effort but it wasn't to be.  Then again it probably reflects where I am at the moment.  Plenty of strength just lacking the speed.

Running scared!

Last week was the inaugural Locke Park 10 mile race.  It's always nice to support a new race on your doorstep so I decided to give it a go.   I felt good before hand but on a windy day it was never going to be a race that would be my fastest of the year and I finished 5th overall in 58.36. The  Locke Park 10 was a multi lap race so there were plenty of opportunities to see people.  My attention soon turned from being competitive at the front end to "best make sure I keep running hard so I don't get lapped!".  In the end my fifth place was enough to get me promoted to 4th place on the age graded prizes so came away with a decent voucher to get some solid mileage shoes for the winter miles.  Well done to Graham Hall and New Marske Harriers for yet another superbly organised event.

On the world marathon front it was inspiring today to watch the New York Marathon on TV and despite the wind affecting times the quality of Wilson Kipsang (2.10.59) and Mary Keitani (2.25.07) shone through at the finish as they timed their finishes to perfection to take home the prizes.   Whilst Kipsang's time may be slower than the usual finish time in a marathon major it still represents 5 minute miling which in the windy conditions that the race was run in was a phenomenal effort.   I think the marathon record will once again be lowered next year if he regains the form that brought him the world record at Berlin last year.  I think the mouth watering contest between Kipsang and Dennis Kimetto should be very interesting to say the least!   There is an interview with Kipsang on the IAAF website which makes for some interesting reading.   In particular the fact that he loves the long easy runs and hates speed work!  That is something we both have in common!

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 !