Training Log Archive: Jon X

Very very gentle tentative trot round Gargunnock Estate. Has shorts and t-shirt season finally arrived?

Leg improved but starting to tighten after 15mins.

Also, stood on the scales. Treat Week needs to stop right now!

An hour's stroll in the sun round Brimham Rocks, and a shorter at Aysgarth Falls. Left hip/quad still struggling.

As on a day off, decided it was acceptable to extend Treat Week by a day to end today instead....both walks followed by teashop visits featuring awesome cakes!

Quad/hip flexor not good.
Got some phone physio from Dave S so not too worried although it is hardly looking promising for BOC weekend (which anyway was always a big ask post-marathon).

After large and leisurely cooked breakfast, walked into York for a big lunch, about an hour gentle walking to get there. Then off to Nidderdale where a lengthy and luxurious evening meal awaited. Treat Week indeed :)

Little experimental jog. Quads making it clear that nothing too speedy will be permitted.....

York University urban race, 4.8k straight line. On the sprint map from last year's British Sprints so basically an extended sprint but with the longer course allowing some longer legs/route choice.

Ran at cruise pace and enjoyed it although (maybe because not racing) still wobbled a few times by not planning ahead properly. A couple of dodgy control placements too - looked like they hadn't thought about where to fasten the controls and couldn't always do so quite where the description said....

Left quad was tighter than the right - and really didn't like the last five mins even though i slowed down. Think I may have tweaked it slightly right at the end as one bit of it is sore now. Fingers crossed not....

Maybe would do a jog if there was time today. But there isn't.

Went for a nice short stroll round past Gargunnock House in the sun.

Collected controls on the long course at Plean. Jogged most of it. Apart from the bits where I didn't want to :)

Quads still ruined. As is one of my toes.
I do believe I might take a rest day :)

Surprised to find myself here. Glad to miss the squats! The rest was not too bad...
Then I skipped circuits and went to the pub :)

Event: London marathon
 

Before this marathon I really struggled to set myself a meaningful target. Getting under three hours was a huge motivational thing that drove me on in the final kilometres in Berlin, but I couldn’t see what might have a similar effect this time.

I spent a bit of time thinking about how my half-marathon time from March might convert to a full marathon, and whether my shape was improved from then, and whether dropping 1-2kg since then would make some difference. Depending on which of the many conversion formulae I looked at, it seemed I should be looking for anything between sub 3hours (felt quite defensive) and sub 2:50 (felt outrageously optimistic).

And of course a factor not too be ignored in setting any marathon pace target is that going out too hard in a marathon can be a source of painful disaster!

In the end what I wrote down for myself beforehand was:
“Simply running a pb is always good and you never know what will happen on the day, so it may be that if I run 2:59:15 to sneak a pb, I will be perfectly happy with that afterwards. But this is not afterwards, this is beforehand, and I have higher ambitions for this race than treating that as my goal.

I think I am in good enough shape to want to find out whether I can run sub 2:55 (6:40s)……and I am tantalised by the possibility of 2:52:xx (6:35s)…..but I am intimidated by even the idea of sub 2:50 pace (6:29s).

So if everything seems okay on the day I will go out with an idea of ‘no slower than 6:40s’ and see what happens in the first four or five miles including the descent in mile three/four.
If I am running 6:35s and it feels okay, I will try to hold that pace and accept whatever consequences that brings.
If I am not doing 6:35s or it feels like slightly too much effort, I will look to run 6:40s and try to hold that pace all the way......”


The big day itself. Clear blue skies and very little wind. A bit of heat in the sun even before 8am. The weather coming to a peak at just the right time. Let’s hope it is not alone in that.

Fast Good for Age start. Tents for changing and staying out of the sun. Minimal queues for coffee and baggage and toilets. Space to warm up. Lots of serious and speedy looking people. Ben and Dan and Tom all there looking relaxed and ready.

Silence for Boston.

The whistle sounds. A shuffle then a walk then a jog then across the start line. Game time.

It is crowded. Deal with it, don’t rush, don’t trip. Concentrate but relax, don’t waste energy , settle into a pace. Mile 1 is 6:33, just the job. Mile 2 is 6:34. Still pretty crowded but getting better, less risky.

A sweeping descent ahead, relax and take the bonus seconds it brings. Splits looking good. Feeling smooth and easy and enjoying it. But going faster than expected or intended.

Maybe I should back off a bit? I said I would get to five miles and see how it was going. We are there now.

Decision time. I gather up my chips and push them all into the centre of the table - I’m sticking with this effort level and the pace it brings me for now, along with whatever it brings me later…..

And it is fun, moving well and appreciating the crowds. There are my supporters at mile 9 and again at mile 11, I tell myself they think I am looking strong and in control. I think I am.

Tower Bridge so soon? Work up the slight slope then take it easy, don’t let the crowd here cause a surge in pace.

Under the arch at halfway. Through in 85:35. Less than three mins outside my half-marathon pb from last month.

Past 14 miles, gather a gel for now and one for later. Onto Narrow Street, very conscious of the closeness of the spectators here and it is really loud, really atmospheric. A runner in a mankini just ahead is causing a surge of crowd excitement and volume as people spot him, and I am catching him so the noise is all around me. I am past him and moving well but I have lost concentration and made a mistake, picked up my pace with all the noise.

Furious with myself I try and settle back into my previous pace as we head into and out of the underpass at Westferry. I hear then see MC shouting at me from the wall. I wave, look at me, I’m fine. Not so sure who I am really trying to convince.

Conscious I am working now but not in trouble, although with each mile my focus is tightening, less aware of the landmarks, less aware of the crowds, more and more it is about the road ahead.

The Isle of Dogs. Many a runner is strong at Westferry at mile 15 and toiling by Canary Wharf at mile 18. Let that not be me. Pace slips back a bit to a 6:43 in mile 17 but no need to panic, keep concentrating, keep your form, keep your cadence. Back under 6:40 for mile 18. Good. Measure the effort. Not too hard but not too slow.

Back past MC and the posse at Canary Wharf. More waving. Now it is definitely me I am trying to convince. Not far to 20miles now. Only 10km from there. Take an extra drink. Focus. Head up. Run tall.

Pace has drifted by a few seconds but only a few. 2hours 11mins at 20miles. Hold the pace for a 2:52? Not sure I can, it is getting very hard.

Through towards Limehouse at 21miles and I am over 6:50 for the first time. But there are Alfie and Lucy screaming at me, welcome encouragement indeed. It might not speed me up but it stops me slowing down. Another in the 6:50s and then a 7:01. Come on. Fight. 5km to go. That’s nothing. One poxy parkrun. Don’t fall apart now.

Here’s a little descent. How good is that. Use it. Relax down it. Pick it up. Keep it going. Better. Through the underpass. Rosco warned not to let the pace drop here where there is no crowd. Remember that. Focus. 6:45 for mile 24. Nearly there. Supporters soon. The Embankment section from here took hardly any time on Friday or Saturday. It is short. Although it looks long today.

Wish there was something in my legs. Swing your arms. Swing them faster. Just keep moving somehow. I can hear MC. I can see her. No idea if I waved this time. Where is the mile marker. I can see Big Ben. It is getting nearer. Mile 25. At last. Split is 7:28. Shit. Shit. Come on. Don’t let it go now.

Come on. If you can’t speed up at least don’t slow down. Turn right at Palace of Westminster. Here we are. Don’t slow down on the slope. Use these people who are passing you. The guy in the Stafford top has passed me again. I’ve seen him the whole race. Stick with him. Hold the gap. Hold it I said. St James’s Park. Birdcage Walk.

800m to go sign. Three and a bit minutes to break 2:55. Can’t go any quicker though. 600m to go sign. Takes ages to get there. Come on. So close. Don’t fall over. Round the corner. 385yds to go. Come on. Last corner. There’s the finish and the clock. Come on, get there somehow.

The finish. Going to make it. Got there!

Very broken the moment I stopped running. Took almost twenty mins to walk through the finish system to get my bag and make it to the exit!

Great to get out and see MC and the others, a shame Rosco had to stop but surely the right decision even though he was going well. Very enjoyable couple of hours in the pub enjoying the successes of the SLOW boys and Mike Sprot - really glad to see everyone run so well.


So....I ran myself pretty much completely to a standstill but very satisfied with the outcome.
Maybe a slower first half might have yielded a marginally faster time but it would just have left me wondering what might have been if I had gone out less defensively. Very content that I challenged myself as I did and left it all out there on the day.

Much stats geeking to follow.....

C • You ran the brave race 16

The numbers....

Mile Splits
6:33
6:34
6:23
6:25
6:24
6:43
6:39
6:25
13:02 (6:31 pace) (65:08 at 10miles)
6:34
6:33
6:37
6:39 (through halfway in 85:35)
13:02 (6:31 pace). (on 6:32 pace after 16miles = 2:51:18 pace)
6:44
6:37
6:42
6:45 (66:13 for second 10miles, 2:11:21 at 20miles)
6:52
6:55
7:02
6:46
7:28
7:25 (69:16 for 10miles from 16 to 26)
1:37 for final 385yds (7:17 pace)

Finish time 2:55:25 (second half 89:50)

5km splits
20:07
20:19
20:16
20:27
(half 85:35)
20:22
20:38
21:13
21:58
10:05 (23:00 pace)

giving 10km splits of
40:26
40:43
41:00
43:11
10:05 (46:00 pace - ouch!)
(last 10km 44:04)

With Ross and Fi in the London sunshine :)
Along the Embankment again, a few accelerations/strides included on the way back today.

Rosco looking fast and smooth and very much like a marathon runner.
Feeling easy and feeling good myself.
Game on.

C • Game time 3

Trot along the Embankment and back along the South Bank, with Rosco. Expo time now :)

Flying to London after work.

4 days to go.
Weather forecast suggesting a clear sunny day on Sunday in London but not too warm, and with very little wind, but easterly if any. I would settle for that!

C • Looking good 15

Whatever the forecast for London on Sunday, it seemed to be monsoon season in Stirling today. So again deferred lunchtime run and again got lucky with a window of dry weather later.
Favourite final week taper session of 2mile warmup, 2mile at MP, 2miles back, in race shoes.
Went well despite the wind, 6:33 out and 6:53 back. No prizes for guessing wind direction!

Planned to run at lunchtime but changed that given driving rain in 50mph wind combined with a forecast for a dry (if still windy) evrning.

By the evening I was a bit lacking in inspiration so just a short trot to turn the legs over. Aware of the bruising on my shin but it settled down okay. Felt a bit lethargic but probably just because not really getting heart rate up at that pace, it was back down to 75 by the time I had taken my shoes off at the back door!

In Reading today, then back this evening from Heathrow, where I managed to walk full speed into a shin high table. Right on the bone - nice graze and quite a lot of swelling too. Fantastic.

Back home this evening treating leg to some ice etc - my minor woes then put firmly in context by the shocking news and pictures from Boston. Just horrible.

Another morning run. Raining and big headwind on the uphill outward stretch. Still not feeling too lively although unsurprisingly not quite so bad once downhill with the wind behind - and any striding out not really taking any more effort than the slower pace.

Niggles generally okay although quads/ITB need to loosen off a bit, and right achilles/lower calf is still pretty tight, need to make sure I keep stretching it out on days off. Think I probably also still have some residual tiredness from JK and the week following - taking another day off tomorrow. In Reading tomorrow anyway so that fits well.

Taunted by the weather which did of course decide to turn very sunny and pleasant post-run while we were sitting eating breakfast!

Taper plan said a run in the morning with some gentle approx 100m accelerations up to around MP.
Tick.

The plan says today is a total day off - after last night I am happy to oblige :)

Thinking about tweaking next week's plans and take an additional day off. Will decide after I see how I feel on Sunday's run.

C • You are what weight!?! 4

If you fail to plan.....

Today was intended to be the last proper session pre-marathon. Knew I wanted to do up to 3 miles worth of reps but didn't really have a firm plan. Was toying with mile reps but also with something shorter ending with 400s/200s on the track to give confidence that marathon pace quite a bit slower than top pace and therefore should be comfortable.....

Didn't leave the office when planned, decided against mile reps on the Carse because it was windy, headed to the uni for track reps - felt quite keen on them when decision made. Except of course I had forgotten that there is a Central session on the track at 7pm on Thursday.

So road reps after all, not so keen on the short ones there so did 6x3mins along below Minewoods on the ever-so-slightly undulating road there. Idea was to do about 5km pace/intensity, but felt pretty sluggish and tired, no zest or bounce. And quads very heavy - maybe as a by product of massage yesterday.

Pace not actually as bad as feared (pretty much 6min/mile).
Lots of reasons for not feeling great including 7hrs since lunch and under-hydrated, plus post-massage effects and also maybe a bit of residual post-JK tiredness.
But nevertheless not quite the motivational and encouraging session I was hoping for!

Rest day tomorrow anyway and nice easy week planned thereafter, just a little bit of MP and some strides in a couple of the easy runs. A good reminder also to pay attention to the hydration and nutrition all through next week!

Off to physio for MOT/massage at lunchtime, prefer to run before that not after so an easy loop before work.

Out at lunchtime along the Carse road - time to do some running earlier in the day rather than all of it in the evenings.

Two miles warming up, feeling good, 1.5mile continue out at approx MP effort, feeling good, turn round for the remaining 1.5mile at MP effort, brutal headwind, all now explained!

20:03 for the MP section which is about right (but hides that in the wind it was 9:35 for the first half and 10:28 for the second half).

Pilates back by popular demand for a summer season. And a good old stretch was very much needed!
Missing next week so last session before the marathon - and last weigh-in so down to race weight just in time :)

Three circuits this week. Including three abs exercises in a row ouch.
Resisted temptation of a jog afterwards...

Somehow I also seem to miss out on doing races at Glendye - today was another as we drove to the event and parked in the field but instead of orienteering it was Last Long Run day.

Still needed the inevitable jacket, hat, gloves and encountered a bit of sleet/snow, but an enjoyable circuit including a pleasant stretch along the Dee where the sun even came out and I had to take my hat off!

Two weeks out from Berlin I did 26.2km, this time I just nudged past that with the final loop back into the car park to avoid illegal fence climbing.

Running okay although feeling a tad weary at times. Taper time :)

C • The end. 3

Down to race one start plus a few drills etc.

Scottish Sprint Champs round one. Technically not too bad other than trying to go to the final control instead of #1, plus trouble quite a few times in the buildings with locating the next control on the map - perhaps because of that never managed to be far ahead of myself.
Maybe not as well warmed up/stretched as I should have been - seemed to get going better in the second part of the course.
First old man 32s ahead of Jase, but a whopping 1min21s behind Tessa.

jog back with MC.

Down to start of race 2 etc.

Scottish Sprint Champs race two, whacky reverse chasing start format. Pretty busy out there with all the courses in a pretty compact area so a few close shaves with trains of people coming round corners in the other direction...

It seemed like a good aim would be to avoid being caught by Tessa and started off okay apart from going to foot not top of steps at #1 (having looked at descriptions in start queue and thought 'all the controls on stairs are at the foot except first and last which are at the top'). However it all felt a bit rushed, got past Ben Hartman, then had a brain fade at #8 where I came through the building gap and then aimed for the corner of the wrong building, realised halfway there but that was 20s lost.

Pushed after that and back past Ben before #15. But #15 was also #7 and instead of navigating to #16 I started to follow the line back to #6. Taking a different and better route than the way I did #6 to #7 earlier! Realised before I got there but that was 40s gone - and Tessa punching ahead at #16.

Okay to finish but 1:31 down this time and behind a few others on this round - including Jase by long enough that he took the FVO bragging rights overall by 10secs :(

Loop with Rosco back to car park. Tired!

Easy-as-you-like mainly off-road run from home in the evening sunshine, snowy hills and mountains all around. Just the thing :)

Carse Road again, out for approx two miles, then 12x45s at about 5:40/mile, starting every two mins with normal pace in between. Two miles back to finish.

More flat steady miles. Felt a bit weary coming back into the wind.
Some faster stuff tomorrow, easy day Friday, Scottish Sprints (two races) on Saturday, longish run Sunday - then into the taper proper!

Hello again Mr Flat Tarmac :)

Warmed up quite well as I had left my o-top in the car park....

JK 2013 Relay, Hambleden.
Men 120+ with Roger and Fraser. 2nd place.

Roger did the business on leg one and came back with a small gap over OD and SYO and a bigger one over INT. Fraser pulled away a bit by the spectator and still had over a minute on SYO at the pre-warning, came in to set me off ahead of Tim Tett on last leg…..

Route choice straight off the start and my first control (depression in green) looked missable with the straighter route so for safety and with a lead, I took the tracks to the left. Had a tiny wobble in the circle but got it okay – pretty disconcerted to run out and then see Tim ahead of me punching his own #1 next to the big track, didn’t see how I could have lost over a minute. Turns out gap was only 40secs by the changeover.

Maybe a bit thrown by that, I ran too far for #2, a bit left and never saw the earthwall or flag, had to stop, panic and backtrack. Maybe 45secs gone as well as any sign of Tim. FFS. Refocused from there and went well from #2 to the spectator at #10, trying to ignore that as I left #4, I saw Rich Barrett for BAOC to my right heading down the hill parallel to me after a shorter gaffle….
All round this loop there was no sign of any SYO top ahead, so I was listening keenly to the commentary at the spectator control at #10 to hear what the gap was – I heard it was 51seconds and then as I headed towards #11, I could see Tim further up the slope climbing towards #12…..3km still to go….

The gap still too big to get him in sight on the flat, not helped by a scrappy route to #13 then getting confused before the circle, dropped maybe 30s on this leg. Struggled on the climbs up to #14 then #16 but on the way up to #16 the foreshortening effect of the climb meant that suddenly I caught a glimpse of SYO top up ahead – Tim again!
Still not close enough to get him in sight on the flatter stuff, got the gap back to 49secs at #17 apparently, but with not much course left I was pushing a bit hard and drifted left on #18, another 20secs gone.

Arrived at the last control about a minute down and about 45secs ahead of Rich Barrett in third. Second place and pleased to be on the podium, but frustrated too, could find enough time out there to have finished the job for the team.

C • Well done 1

C • Well done 1