Sun 24 Apr 2011

Calfs still a little stiff from yesterdays track work so started off easy and worked into run gradually picking up pace, not feeling too bad at the end.
Splits:- 7.29 / 7.21 / 7.27 / 6.53 / 7.06 / 6.54 / 6.39 / 6.29 / 6.14

Distance: 9 Miles      Time: 01:02:36    Pace:  6.57 m/m

Weekly Distance: 22 miles

Meant to have week off after Marathon, but as on holiday plenty of time to rest and by Thursday I was desparate to go out and do something. Really enjoyed track session on Saturday and did not really feel effects of Marathon in legs. Recovered well fromMarathon and now just want to get on with some shorter races.

Sat 23 Apr 2011

AM - Track Session at Julie Rose Stadium:
Warm up 1.5m jog, then onto track did some dynamic stretches and strides, before starting session.
Session was 10x300m with 100m jog/walk recovery. Ran it fairly consistantly with splits as follows:-
53s / 54s / 53s / 52s / 52s / 52s / 52s / 52s / 50s / 49s
Followed by 1.5m jog cool down.

Distance: 5 miles


PM - Easy run along Hythe seafront with Lucy, calfs quite stiff from this mornings track session.
Splits:- 7.46 / 8.15/ 8.26 / 8.03

Distance: 4 miles            Time: 00:32:34       Pace: 8.08 m/m

Fri 22 Apr 2011

No run, rest day - Marshalling Folkestone 10

Thur 21 Apr 2011

Couldn't resist going out with Lucy to Brockhill Country Park where Folkestone RC were meeting to a session. Did about mile warm up then Parlauf session on the track. One person runs hard one way round track and the other jogs in the opposite direction, when you meet you turn and swap over and run hard and jog respectively. This was kept up for a period of 20 mins. Then did about half mile warm down.

Distance:  4 Miles        Time:   00:38:45      

18,19 & 20 April 2011

No running these days recovering from Marathon.

Sun 17 Apr 2011 - THE LONDON MARATHON

Well here I am again, Marathon day.  Alarm set for 05.00 ready to catch 06.30 train from Ashford. All connections went smoothly and arrived at Blackheath at 08.30, made my way through the blue start area to the Championship Area, it was not a great deal difference from the Good for Age start apart from the toilet queues were much shorter. Got ready and put kit bag on the truck at about 09.20, did a little bit of jogging and a few stretch drills. Then we made our way over to the start area. On the start line I could see Rona a few metres ahead of me but to crowded to get to her.
09.45 Richard Branson started the race and we were off, settled down into nice comfortable pace that was about 6.00 m/m and caught Rona just before the first mile point. Felt really relaxed no aches or pains and the first few miles went by, I could see Mark Wilkins from Invicta up ahead about 20m and tried to keep the gap even, then at about 5 miles I was on his shoulder and still running strongly. We went past the end of the Cutty Sark not round it as usual due to restoration work this was at about 6.5m, took my first gel here thinking that the next water station was just round the corner but it wasn't so had to go another half mile before I could get some water to dilute it down. Then saw Dave, Nikki & Kylie from Folkestone RC supporting, good to see some friendly faces. Still going well at 9m and went past Richard Whitehead the GB Paralympian, 200m and Marathon World Record Holder. Truely inspirational seeing this double amputee running at this pace on his blades. Anyway got round Rotherhithe and into Bermondsey where  my daughter was, she had her big poster and gave a wave. The up to 12m point and had second gel, then right turn up onto Tower Bridge and at this point it felt as if hamstrings had suddenly tightened and had stiffness in the back of my legs, the group I was with were gradually pulling away and I could not keep the pace going to keep with them, got round to half way in 01:18:45 but knew it was going to a long second half of the race. Saw Dave Walbrook and Paul Fullick supporting at this point, as also the lead women were going past on the other side of the carriage way at the 22m point.  Although my pace had dropped I was still managing to hold it together, now concentrating on getting to the 16m where I knew Tina & Grahame would be, got myself onto the left hand side of the road ready for Tina's official photograph!! Starting to feel tired now as I tured left at the bottom of the Isle of Dogs back up to Canary Wharf, next focus point was 19m where my cousin Vanessa would be in the Lucozade zone, managed to see her and gave a wave then onto 20 miles which was passed in about 2h 4m last year went through this point in 2h 1m so only about 3 mins down, but I knew that I wouldn't be able to pick the pace up at all so it was a matter of trying to maintain pace I was at. Then Saw Faye & her husband at about 21m then there was quite a stretch of dual carriage way where the runners had just gone past half way on the other side and got a shout from Ray & Sarah, went past Paul F again what a great cheer he gave. Only 4 miles to go and I was trying to work out finishing time in my mind, but your brain doesn't really want to do calculations at that point. Had runners passing me and it felt like I was going backwards but miles 22-25 were 7.16/7.19/7.20/7.20.  Came off embankment and round passed Big Ben which was just striking 12.30 ( I was finished by this point last year) saw  Lucy again here giving a last bit of support before going up Birdcage Walk which seemed never ending, big signs were out 800m, 600m,400m & 200m to go, then got a shout right behind me as Rona went passed with only about 100m to go, I started to increase pace and stayed with her until about 10m before line when I had to ease off because if felt like I was going to cramp up. So she just had about 3 metres on me and she had got a new PB, fantastic. I finished with a very respectable 2:52:33.  Thanks to all those messages of support and to those who travelled up to London to watch and cheer, its all very much appreciated (its good to see some familiar faces in the crowds).

Mile Splits:-
6.00 / 5.49 / 5.44 / 5.43 / 5.50 / 5.54 / 5.53 / 5.54 / 6.01 / 5.55 / 5.57 / 6.03 / 6.19
6.14 / 6.18 / 6.31 / 6.41 / 6.49 / 7.24 / 6.50 / 7.05 / 7.16 / 7.19 / 7.20 / 7.20/ 7.53 / 4.15
Average pace:  6.30 m/m

Talking to people afterwards they were asking if I was disspointed with the time, and after some reflection I have to say that I was pleased with the run, perhaps I didn't run as fast as last year but you are not going to get a PB every time. You have to take out the positives of every run, so although my hamstrings felt stiff from about 12m onwards I still managed to hold it together and get 2:53.  You could get a little blase saying you felt dissapointed then you have to remember how many people would love to run that time.  So I have now run 5 London Marathons and they have all been under three hours so I will take my pride from that statistic.

Already thinking what I could do different for next year and wanting to go out for a run today to get started but commonsense must prevail so will have the week off and start again next Sunday.  Whats on the cards going forwards, I think I will concentrate on speed work throughout the summer and race up to 10km and possibly 10m, working up to a good crack at the Cardiff Half Marathon in October (it would be good to try and get a really fast time here).

I will keep the blog going and if anybody wants any advice or tips please feel free to contact me.


Weekly Milage: 50 Miles

Sat 16 Apr 2011

Last and final run before tomorrow.  Just wanted to go out and turn legs over before tomorrow having not run yesterday.  Bright sunny morning with hardly any wind and quite warm!!  Just ran what I felt was easy and did 2 miles, the first mile was 7.33 and the second was 7.40.  Did feel quite fresh and bouncy so I hope thats a good omen for tomorrow. Well it's less than 24 hours away now, nothing else to do but keeping hydrated and keeping the carbs topped up.

Distance: 2 Miles            Time: 00:15:13     Pace: 7.37 m/m

Fri 15 Apr 2011 - Collect Number from Expo

No running today. Went up to the London Marathon Expo at the Excel Centre to collect my number and look round the exhibition.  The old hairs on the back on the neck pricked up as we walked into the main hall and the London Marathon music was playing, and it felt kind of special going to the first desk in line to pick up my number being on the championship start. We then went through and met my cousin and her boyfriend who were working on the Lucozade Stand. She said that they would be helping Lucozade at the 19 mile point on Sunday so will watch out for them. it would be good to have a friendly face at a critical point.
After going round the expo we stopped and listened to Martin Yelling give a motivational speech, whilst we had some food. Then it was off back home.

Thur 14 Apr 2011

Went out and did a 4 miler tonight, running easy and didn't look at watch. Felt quite relaxed and just kept a comfortable pace, no point of pushing it along at this stage. Will have rest day tomorrow and just do 2 miles on Saturday.

Distance: 4 Miles           Time:  00:31:38    Pace: 7.54 m/m

Wed 13 Apr 2011

Had some jobs to do when I got home from work so didn't get out till 8.00pm.  Easy run didn't look at watch entire way round.  Trying to be too careful and tripped up a pavement but no damage done!!!!
Just two more runs left 4m tommorrow and 2m on Saturday.

Distance: 6 Miles    Time:  00:47:27     Pace: 7.54m/m

Tues 12 Apr 2011

Session up at club tonight. Just a short interval session to get legs turning over without getting to tired.  we did two laps of Pologround warm up before doing 6 x 90 seconds with 1 min stand recovery. Each efforts pace was as follows:- 5.01/5.04/4.56/5.06/5.07/5.07.  Then did futher lap of Pologround as cooldown.

Distance:  6 Miles         Time:00:51:02      Ave Pace for effort: 5.05 m/m

Mon 11 Apr 2011

Got home from work and weather look really dodgy, it has clouded over a looked like rain. So I had a bit of a power nap for an hour before going out. Instead of being better the wind had started to get up and I was running directly into the wind across the golf course and then there was a 10 minute downpour as I was doing my first lap of Lyminge, however the shower then passed over. It was only 6 miles easy tonight as now into last week of training.

Distance: 6 miles      Time:  00:47:11       Pace:7.52 m/m

Sun 10 Apr 2011

1 week to go !!  Went out and did 12 miles this morning and wanted to do it fairly quickly so started off at a good pace and kept it going.  Went round Folkestone, the miles from Seabrook to the harbour were done into the wind but still manged to knock these three miles out at approx 6.40 m/m.  Pace slowed a little up Wear Bay Road, but recovered at top and got back to the faster pace. Very please with run this morning.

Distance:  12 Miles           Time:  01:22:50   Pace: 6.54m/m

Weekly Summary

Did 52 miles this week and very pleased with tempo session on Wednesday managing to bash out marathon pace.  Weather much warmer this week, hottest week of the year and after the cold snowy winter it feels good.  However could do with it being a little cooler next Sunday, but feel ready for it now and will just go through the motions this coming week, easy runs Mon, Wed & Thurs, easy interval session Tues 6 x 90s striding out not flat out. Then 2 miles on Saturday before race on Sunday.

Sat 9 Apr 2011

Woke up to a nice bright sunny morning and had a few things I wanted to do today so did the run early to get it out of the way.  Virtually got up and went out at 07.30 and was finished just before 09.00, running through Lyminge Forest was great with the sunshine streaming through the trees and the bright blue sky, it was one of those days it felt good to be out.

Distance:  10 miles         Time:  01:16:59         Pace: 7.42 m/m

Thur 7 Apr 2011

Easy run tonight, dropped my daughter off at the Gym, so I ran down to the club and did laps of the Polo Ground. JC was just finshing some strides so did a couple of laps with him.  Was feeling a little stiff after yesterdays tempo run so pace was gentle.

Distance:  7 Miles      Time:01:00:45            Pace:  8.29m/m

Fri 8 Apr 2011

Rest Day

Wed 6 Apr 2011

Got involved with a Charity Event at work, called a CRAWLATHON. It involved teams running 13.1 miles, Swimming 1.5miles and Cycling 28 miles.Each discipline could have up to 4 members taking over in relay style.  In the running team we had to do 53 laps of the track at Crawleys K2 Leisure centre. Our first team member did 4 laps, the second member did 8 laps, then as the main runner I did 31 laps with the last guy finishing off with 10 laps. I wanted to treat the run as a tempo run trying to run at marathon pace. Did a couple of laps warm up before I started my session. I managed to get into a good rythmn and was bashing out the laps quite well, it was a very hot day 22 degrees, so did start to feel it towards the end. Time for 31 laps was 45.50 which worked out as an average of 1.29 m/m per lap.  Our team ended up with 01:23:32 for half marathon and was the first team to finish. We were 3rd overall in the whole event out of 18 teams.

Distance:  8 Miles             Time: 45:50       Pace 5.55 m/m

Tue 5 Apr 2011

From Club  tonight,should have been an interval session but I am doing a charity event tomorrow on a track at Crawley, therefore just did run tonight. The other were doing a fartlek session around the Polo Ground, so I did the warm up with them and then followed them round just running steady, on the fast bits they pulled away and then I caught them up on the recoveries.

Distance: 9 Miles         Time: 01:09:56     Pace: 7.45m/m

Mon 4 Apr 2011

Easy run tonight two laps of Lyminge, recovering after yesterdays long run. Got home from work and had an hours power nap before I went out. Funny only doing 6 miles tonight felt like I was only doing half a run. Still the taper has started now with two weeks to go.

Distance: 6 Miles      Time: 00:48:10     Pace: 8.02m/m

Sun 3 Apr 2011

Two weeks until RACE DAY, so starting to wind down and taper from today.  Long run this morning only 16 miles and again another nice bright morning.  Took one gel at about 7.5 miles . Whole run was fairly even paced the average m/m time for each quarter as follows:-

1st Quarter:     7.25 m/m
2nd Quarter:    7.18 m/m
3rd Quarter:    7.20 m/m
4th Quarter:    7.17 m/m

Distance: 16 Miles          Time: 01:57:30   Pace: 7.20 m/m

Weekly Milage: 64 Miles

Roughly a 20% drop in miles from last week.  Recovered quite well from last weeks half marathon, and by cutting back about 20% on this weeks milage I should be looking to do around 52 miles next week.

Sat 2 Apr 2011

Went out at about 11.00am this morning, nice bright sunny day with a slight breeze. Feeling quite fresh and managed to keep a nice pace going. All miles under 7 mins except the mile up long hill at three miles.

6.37/6.40/7.25h/6.57/6.24/6.35/6.52/6.40/6.57/6.54

Distance: 10 Miles    Time: 01:08:05            Pace: 6.49

Fri 1 Apr 2011

Rest day today.  However did night hike with the Scouts and walked about 3 miles.

Thurs 31 Mar 2011

Same route as yesterday but went other way round. Was thinking about doing a bit faster paced tonight but stomach starting to feel a bit iffy after hill at three miles, so just slowed pace a little and got round the rest on the run.

Distance: 10 Miles    Time: 01:19:28   Pace: 7.57 m/m