TIME: 2:49:29
Full Report to follow
LONDON MARATHON - 21 April 2013
1 Week to go........W/b 15 April 2013
Monday 15/04/13
AM: No run
PM: Easy run, into last week now and was a
lot warmer today. Although it was an easy run the pace was 7.16 m/m, so
obviously feeling fresh from the cut back and only running once a day.
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 7 miles
Time: 00:51:09 Ave Pace: 7.16
m/m
Tuesday 16/04/13
AM: No Run
PM: From club last speed session tonight, 2
laps of the Polo Ground as warm up then 6 x 90s with 60s jog recovery. Running
these at striding out pace and not full effort. Again quite surprised at the
pace of these efforts when only giving about 70%. The pace of the 6 efforts
were – 5.49/5.41/5.34/5.27/5.31/5.20 averaging 5.34 m/m for the 90’s. This was
followed by a further two laps cool down.
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00 m/m
PM: Distance: 6 miles Time: 00:51:48 Effort Ave Pace: 5.34 m/m
Wednesday 17/04/13
AM: No Run.
PM: Just went out and ran easy didn’t look
at watch at all, so no pressure jut nice relaxed run.
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 6 miles
Time: 00:46:23 Ave Pace: 7.44 m/m
Thursday 18/04/13
AM: No Run
PM: Again just nice easy relaxed run.
PM: Distance: 0 miles
Time: 00:00:00 Pace: 0.00 m/m
PM: Distance: 4 miles
Time: 00:31:39 Pace: 7.54 m/m
Friday 19/04/13
AM: No Run.
PM: No Run . LONDON MARATHON EXPO TODAY -
REST DAY
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 0 miles
Time:
00:00:00 Ave Pace: 0.00 m/m
Saturday 20/04/13
AM: Just went out to turn the legs over
after a rest day, only did 2 miles and nice to get out in the sunshine even if
the northerly breeze was a bit nippy.
AM: Distance: 2 miles Race Time: 00:15:43 Ave Pace: 7.52 m/m
SUMMARY
Everything has gone to plan have run more miles that I ever have in the Marathon macrocycle. I have raced my fastest half marathon for about 20 years. So everything seems nicely set up for the day.
Rearing to go to see what I can do.
Wishing everyone else a Great Race tomorrow. Plus congratulations to all those that have completed Paris and Brighton in the last couple of weeks.
Only Final report of race to come!!!
SUMMARY
Everything has gone to plan have run more miles that I ever have in the Marathon macrocycle. I have raced my fastest half marathon for about 20 years. So everything seems nicely set up for the day.
Rearing to go to see what I can do.
Wishing everyone else a Great Race tomorrow. Plus congratulations to all those that have completed Paris and Brighton in the last couple of weeks.
Only Final report of race to come!!!
2 Weeks to go........W/b 8 April 2013
Monday 08/04/13
AM: No run
PM: No Run – Rest day after yesterdays hard
15 miler
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
Tuesday 09/04/13
AM: No Run
PM: Fartlek session around the Polo Ground
2 laps warm up, then 5 laps with 5 shortish efforts per lap making 25 efforts
in total. Chilly evening, followed by 2 mile cool down
AM: Distance: 6 miles
Time: 00:00:00 Ave Pace: 0.00 m/m
PM: Distance: 9 miles Time: 01:08:34 Ave Pace: 7.37 m/m
Wednesday 10/04/13
AM: No Run.
PM: No Run – Another rest day!!!
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00 m/m
Thursday 11/04/13
AM: No Run
PM: Went out for a steady run and felt nice
and relaxed and it did not seem as I was going as fast as I was, obviously
taking advantage of easier week and legs feeling fresher.
PM: Distance: 0 miles
Time: 00:00:00 Pace: 0.00 m/m
PM: Distance: 9 miles
Time: 01:00:43 Pace: 6.46 m/m
Friday 12/04/13
AM: No Run.
PM: Easy recovery run after yesterdays
steady paced effort
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 9 miles
Time:
01:10:41 Ave Pace: 7.51 m/m
Saturday 13/04/13
AM: Went down to Folkestone to run with Tim
and this was going to our last longer run before marathon. We had talked about
trying to bash out even 7.30 m/m First mile was fairly steady, then as we went
up Cherry Garden Avenue and round the by pass we wanted to compensate for the
hill and picked the pace up a bit, this resulted in two miles of 6.55 and
6.59. We were now coming down Wear Bay
road to the harbor and obviously due to the downhill the pace remained high
6.30. Then along the seafront the wind had changed direction and was now
blowing into us along this section and so was concentrating on keeping pace
going, we had worked out that we would turn back when we got to 8 miles. I was
thinking it would be good if we could hold the current pace until the turn resulting in 6.43,6.52,6.55 and 6.59. Now it was back to Folkestone with the wind
behind, I didn’t want to take too much out of Tim but he said that he felt
comfortable, with the sun now out it was a very pleasant morning. We chalked
off the last 4 miles in 6.51, 6.49,6.50 and 6.58, very pleasing giving us an
average pace of 6.55. Just the confidence boosting run Tim needed and really
pleased that he had found it fairly comfortable.
AM: Distance: 12 miles
Race Time: 01:22:59 Ave Pace:
6.55 m/m
Sunday 14/04/13
Went down to Brighton to watch the Marathon
and support our guys who were running. Travelled down by car leaving at 05:30
and getting to Brighton just after 07:00. We park and rode our way to Preston
Park and met up the others
Great day with Steve King getting an 8 min
PB finishing in 3:49:24, followed by Faith (2nd marathon in a week)
4:20:10, Mick 4:29:25 suffering with calf injuries and Angela 4:33:50 who had a
cold the week before!!
Sadly we witnessed the unfortunate incident
where a runner collapsed and then needed resuscitation, apparently after
getting him to hospital they couldn’t revive he and he passed away. Wishing his family our heartfelt condolences.
We walked about 7 miles in total and so
after a hard day yesterday I will include it as recovery exercise.
AM: Distance: 7 miles
Time: 00:00: 00 Ave Pace: 0.00
m/m
Weekly
Summary
AM
|
PM
|
TOTAL
| |
Monday
|
0
|
0
|
0
|
Tuesday
|
0
|
9
|
9
|
Wednesday
|
0
|
0
|
9
|
Thursday
|
0
|
9
|
18
|
Friday
|
0
|
9
|
27
|
Saturday
|
0
|
12
|
39
|
Sunday
|
0
|
7
|
46
|
Feeling much better within myself this week
and cold virtually gone now, had two rest days as this would probably do more
good than harm at this stage in the Taper.
Only one more week to go now, looking back
the time has seemed to have flown by. Some easy runs and a stride out on
Tuesday are all that are now left to do. Feeling eager to get on with it
now!!!!
3 Weeks to go........W/b 1 April 2013
Monday 01/04/13
AM: No run
PM: Easy run with Lucy, her first since
Folkestone 10. Cold and windy and slowed towards then end, but no worries as
this was recovery run after yesterdays 20 miler
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 9 miles
Time: 01:17:25 Ave Pace: 8.36
m/m
Tuesday 02/04/13
AM: No Run
PM: First night on field as clocks have now
gone forward, surface was surprisingly dry considering how bad it was over the
winter!! Went out round Lucy Avenue with main group for warm up and then back
onto Polo Field. We used the side behind the Harvey for our session which was 8
X half miles with 3 mins jog recovery, similar to Yasso 800’s and session we did
along the Leas about a month ago. I managed to knock my half miles out in
2.41/2.42/2.39/2.40/2.40/2.50!!/2.46/2.42 giving an average of 2.43, so
according to Bart Yasso should give predicted marathon time of 2:43!!!!. Then
lap of Polo Ground as cool down.
AM: Distance: 6 miles
Time: 00:00:0 Ave Pace: 0.00 m/m
PM: Distance: 9 miles Time: 01:12:15 Ave Pace: 7.57 m/m
Wednesday 03/04/13
AM: No Run.
PM: Went down to club at Folkestone to go
out for a long run with Tim, he ran to club from home getting in an extra mile.
We headed off up Cherry Garden Ave and round the by pass to Wear Bay Road,
first two miles were steady 7.45/7.41. Then got pace up coming down to the
harbour and once on the seafront the wind was behind us pushing us all the way
to Hythe Fishermans beach, I let Tim take the pace up so he was running at his
pace and we notched out the following mile splits,
7.12/7.07/7.06/7.03/7.00/6.58/7.03 – some excellent even paced running. Then we
turned back into the wind at about 10 miles coming down St Leonards road to the
turn around point at the Light Railway Station. It was now a case of trying to
hold onto the pace as long as possible running into the head wind and the next
three miles were 7.15/7.20/7.27which got us back to the Murco Garage at
Seabrook. Then we got the full force of the wind off the sea and pace dropped
and then with Sandgate Hill paced never picked back up and finished with easy
last mile, so last three mile splits slowed to7.51/8.30/7.58. However due to
early pace this still gave us an average pace of 7.25 m/m
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 16 miles
Time: 01:51:23 Ave Pace: 7.25
m/m
Thursday 04/04/13
AM: No Run
PM: Felt really tired after yesterdays long
run so didn’t do long run this afternoon
PM: 18:45 – 2 mile warm up with Junior’s
around Broadmead Village.
PM: Distance: 0 miles
Time: 00:00:00 Pace: 0.00 m/m
PM: Distance: 0 miles
Time: 00:00:00 Pace: 0.00 m/m
PM: Distance: 2 miles
Time: 00:19:00 Pace: 9.30 m/m
Friday 05/04/13
AM: No Run.
PM: Was going to go out and just do a
steady 9 miler, however after doing 2.5m was feeling quite fresh and strong
after yesterdays recovery. So decided that when I got to 3 m I would then push
hard and do 6 mile tempo run at threshold pace, it was quite as undulating
route and next 3m were fairly up and down with a faster final 3 m. So
progressively got faster (except for 3rd which had bigger uphill)
6.32/6.33/6.39/6.17/6.02/5.53, followed by a mile cool down. Really pleased
with this effort!!!
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 10 miles
Time: 01:08:28 Ave Pace: 6.51 m/m
Saturday 06/04/13
PM: After yesterdays tempo run wanted to
run longish but slow to ease the legs up. The sun was out (strewth, forgotten
what it had looked like!!!!), so went out on the country around Tolsford Hill,
Postling and Farthing Common for first 6 miles before getting back onto the roads.
Nice relaxing run didn’t look at watch at all and just ran how I felt.
AM: Distance: 10 miles
Race Time: 01:28:02 Ave Pace:
8.48 m/m
Sunday 07/04/13
AM: Watch Paris Marathon on telly.
PM: Wanted to get long run in at a fairly
brisk pace, as have not raced since Deal Half and was going to aim at Marathon
Pace + 30 seconds for 15 miles!!! Which would be 6:30 m/m. Drove down to Folkestone so that I could get
fairly flat run in which would resemble London, and parked at the club. Then
basically followed same route as last Wednesday. So pushed hard from start and
first two uphill miles were 6.27/6.27, then down wear Bay and along seafront
all the way to Hythe, wind behind 6.07/6.09/6.10/6.09/6.08/6.04/6.12 really
pleased with these splits just seemed to get into the zone and banged them out.
Then as earlier in the week had to turn back into the wind and although did
slow a little the pace was fairly even, 6.19/6.24/6.22/6.26. I eased off for Sandgate Hill didn’t want to
risk blasting up it and then Coolinge Lane at the top so slower for about half
mile but once at the Girls School picked pace up and got pace back to 7.19,
then pushed on for last mile 6.19 to end.
Excellent run, this has given me a lot of confidence to take with me into
the last two weeks. Average of 6:20 m/m was better than the 6:30 I was looking
for.
AM: Distance: 15 miles
Time: 1:35: 10 Ave Pace: 6.20
m/m
Weekly
Summary
AM
|
PM
|
TOTAL
|
|
Monday
|
0
|
9
|
9
|
Tuesday
|
0
|
9
|
18
|
Wednesday
|
0
|
15
|
33
|
Thursday
|
0
|
2
|
35
|
Friday
|
0
|
10
|
45
|
Saturday
|
0
|
10
|
55
|
Sunday
|
0
|
15
|
70
|
At the beginning of the week had a lot of
coughing following the sore throat, but it did not affect the faster paced
runs, almost as if when I’m breathing hard this clears my throat and only when
I slow or stop do I have a coughing fit!!!
Really please with faster sessions the
8xhalf mile, 6 mile tempo and fast paced long run, it just feels that
everything is falling into shape at the right time.
Like everyone else I am hopeless through
the taper period and I think I’m going to lose all my fitness, what a wally!!
So will be once a day again next week and
cutting mileage down to 50 miles with a fartlek session on Tuesday and a long
run of 12 miles on Saturday. Off to Brighton on Sunday to watch and support our
guys at the Brighton Marathon.
At Paris we had three runners and two finished
with PB’s and one by 23 minutes!! Excellent.
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