Some more progress

For the last few weeks I've only been running once and if I'm lucky twice a week. I last blogged about the upcoming handicap run.

I ran 26'59 against a best of 25'47 last year. Went for a run today and clocked 25'29 and had plenty in the tank (or so I think), so quite pleased with that. 1'30 improvement on last time and quicker than last year by '16, so I've got to be looking sub 25 minutes. I'll try and do that this week and see how I feel at the end.

Progress

Just under a year ago I ran the route below for the first time(clocked 29'42), ran it a few days later (29'36) and then in a time trial with the club (25'47). I know the run is coming up again soon so I thought I'd give it a go. Didn't push it as we have a time trial on Wednesday and just to gauge where I was at...clocked 26'59. I'll run it later in the week and pick it up again. So if I measure it against a year ago, I'm almost 3 minutes quicker. If I can be 3 minutes quicker on the time trial itself I'll be really happy.

New personal best

I regularly run a 3.43 mile (5.52km) route from my house, it fits my routine. But for a while I've been stuck at just over 26 minutes. 26'09 to be precise. Even allowing for waiting for traffic on one of the 4 road crossings I was still slower than I thought I should be on this run.

Today was good though - 8am Saturday morning. Virtually no traffic so I hardly had to cut my pace to cross the roads at all. I made an effort to get the pace up early and dig in to keep it up if I could. Got home in 24'48. Really pleased. 1'21 off my previous best and even allowing for the lack of traffic that was a big improvement. But it's still over 7minute miles and I think I can do better than that.

If I turned that into a 5km race it would be over a minute slower than my PB. Time to raise my sights a bit

Another personal best

A week or so ago at the club we had a time trial and ran a measured 5k. I came in at 21'11 which is another 10 seconds off my personal best. It was a bit tougher course too, so I'm pleased. Sub 21 minutes is my next goal.

See the route here

Personal Best

I ran in the Telford Town Centre 5k tonight and managed a new personal best. Two months ago I ran in the Park Hall 5k and managed 22'24, tonight I managed to knock a minute off that with 21'21. It was quite quick with a fast downhill section to begin with, this had the inverse effect of making me slow down a bit because I didn't want to run out of steam.

Still, I was pleased with the time because it shows I'm progressing and that's what matters. So lets see if I can keep that progress up.

Getting quicker

This run has become my stock run at the moment. It takes me half an hour on a slow day, so is manageable with work and family. But it also offers a nice opportunity to run by the river, and put in some quick times if I want. I'm trying to push myself on this run at least once a week - yesterday I managed 26' 08. Those 8seconds were a bit disappointing, because it would be nice to get to a 25min, but a sub 25min for 3.43miles is what I'm aiming for.

Getting back into the groove

So it's a while since the marathon now (about 6 weeks) and I'm just beginning to get back into the running groove. I've done a couple of club runs but mostly I've been jogging this 3.43 mile route.
I've felt various aches and pains but I've managed these times:

1. 29' 36
2. 30' 17
3. 30' 31

Which is OK but I need to push myself a bit more and pick the speed up. Tonight I ran in a 5k race at Park Hall, Oswestry and finished in a time of 22' 24. I'm reasonably pleased as I twice had to do up my laces and finished with plenty in the tank. Good to be back on the road

Stupid - 2 years in a row

So I've done it. I've applied for a place in the 2010 London Marathon. What an idiot.

The hardest day of my life

So yesterday I ran the London Marathon and it was hard. 10 things I learned were

1. South East trains at London Bridge were rubbish. Twice we were moved platforms and twice hundreds missed their trains. On the third attempt after a third platform change we got on a train.
2. The organisation of the marathon was phenomenal.
   
3. Getting stomach cramps and needing the toilet at 8 miles and then again at 8.2 miles slows you right up. Thank the Lord for a handily placed McDonalds to nip into.
   
4. Running in the sun is bad for me. Stag day - hot day and I get cramp. Triathlon challenge - hot day and I get cramp. Marathon - hot day and I nearly cramp and crash into the wall
5. People talk about the wall but until you hit it you have no idea. Chris Boardman sums it up well, "Towards the last three or four miles I just couldn't care less. I just wanted somebody to shoot me but since they wouldn't I had to keep going,"
6. From 21 miles I could have cried every time someone called my name, after the finish I could have sworn at every spectator getting in my way. Exhaustion does that to you.
7. I drank Lucozade at every stop, ran through every shower, took water on every other mile and still ran out of energy. Ran out of steam and ideas long before the finish.
8. 4 hours 47 was OK but I'm a bit disappointed. Cue another attempt.
9. I'll need to up my miles next time around.
10. You can't finish without saying something about the crowds. Unbelievable support every step of 26.2 miles. Just incredible, never experienced anything like it, would like to taste it again.
    

Here are the facts:

PERSON
Name	WHITTALL, PHIL R (GBR)	Club
Runner No.	12807	Age group	M18

TIMES
5 km	0:29:35	25 km	2:37:01
10 km	0:58:09	30 km	3:11:52
15 km	1:35:15	35 km	3:54:52
20 km	2:04:53	40 km	4:31:22
half	2:11:35	finish	4:47:04

TOTAL
Position (overall)	22437	Position (age group)	9504
Position (gender)	16962	Finish time	4:47:04

By own stopwatch it looked like this:

1 mile 10'10
2 miles 9'26 19 min
3 miles 9'00 28 min
4 miles 8'58 37 min
5 miles 8'56 46 min
6 miles 9'34 56min
7 miles 9'34 1 hr 05
8 miles 12'00 1 hr 17 (Toilet stop 1)
9 miles 14'24 1 hr 32 (Toilet stop 2)
10 miles 9'23 1 hr 41
11 miles 9'23 1 hr 50
12 miles 9'45 2hr 00
13 miles 9'50 2hr 10
14 miles 11'14 2hr 21
15 miles I forgot to lap this mile which is why the next number is...
16 miles 20'22 2hr 42
17 miles 11'07 2hr 53
18 miles 11'01 3hr 04
19 miles 11'57 3hr 16
20 miles 13'11 3hr 29
21 miles 16'03 3hr 45 - at this point I was walking
22 miles 12'22 3hr 57
23 miles 11'44 4hr 09
24 miles 11'30 4hr 21
25 miles 12'12 4hr 33
26.2 miles 13'50 4hr 47

So that was the story of my race. A big congrats to my friend Tony Thompson who did it in 3hr 5 min (and 69th for his age group) and Simon Pierce who finished in 3 hr 55. Well done fellas.

Last club run

So last night we had an alternative out at Ironbridge. I'd map it but I've no idea where we went. What I do know is that the steps were an absolute killer but several miles of steep hills and trail runs were a good last run before the marathon. I feel in decent shape and I'm hoping if I can be disciplined with the hydration I'm on course for a reasonable time.

Sweat, contacts and on time

Not many more training runs left now, not much more time to make any adjustments. I did this run today



9.82 miles in 1 hour 28 minutes 39 seconds which is exactly my target 9minute mile pace. I just need to keep that up for another two and a half hours!! Today is a warm day (18 degrees) and if its anything like that in London the key will be hydration. I didn't take enough with me today and so I slowed in the second half, so these ten miles weren't evenly paced which is my aim on the day. A bit disappointingly I was only 40 seconds quicker than in January, although if I count in the contact lens stop (see below) that would probably be nearer 2-3 minutes but I think if I get my hydration right and maintain a steadier pace I should be ok.

Secondly, sweat. I had one small stop as sweat ran into my eyes and dislodged a contact lens which both stung like anything, was tricky to put back in and slowed me up for at least two minutes.

The knee is OK but I felt it a bit in the last mile.

I can tie my shoelaces

I know, it's not exactly a unique achievement but it's been causing me some grief of late. If your shoelaces are too loose, it's an uncomfortable feeling that will distract at best and give you blisters at worst. Tie them too tight and you'll give yourself pins and needles and cut off blood to your feet. Either way stopping and re-doing them is a pain, a nuisance and you just don't need that.

So I've relearned how to tie my shoelaces by using two websites:

This one and this one, I'm currently using the first and we'll see how that goes but I'll probably combine them and use the two. See how that goes.

Testing the knee

So no runs 4 whole days and 3.43 miles today. I've been worried, the knee has felt pretty sore and I've not wanted to run on it. But today was a glorious day and too nice not to run. So started pretty gentle and kept to roads and flat track. I ran this route which 6 months ago took me 33m 40sec. Today on a recovery run I completed in 28m 47 sec, nearly a 5 minute improvement on a test run for a dodgy knee. So I have to be pleased with that. The average pace was 8.5 minute mile although that wasn't even, I guess I was 9minute miles for the first half and 8 minute for the return. It's quicker than I need to be on the day to get 4 hours and running in a group should help.

Abandoned Run

OK so this goes down as a bit of a setback with only 20 days to go until the London Marathon. This was to be my last long run and was over 20 miles. It's a mix of trail and road and the river sections were just playing havoc with the outside of my left knee. It very quickly felt sore but I thought I'd keep going. The downhill bits were the toughest. After about 14 miles I stopped for a quick drink and an energy gel and even though it had been a bit slow, I felt ok, other than the knee. I was at the top of a section that dipped back down to the river and as I set off it just felt like my knee locked. I just couldn't run on it. Walking was hard enough. Run over.

I hobbled to the nearest main road and hitched a lift, I'm so glad someone stopped and gave me a lift. So now what? This hasn't happened before. I'm going to assume it's just inflamed from the running so rest, ice, more rest for a few days, then test it out on some short runs. I'd be tapering the training soon anyway, so it's more important I rest it and hope it holds out on the 26th. There's no offroad so that should help!

26 days and counting

OK, so I've been a bit negligent on the blogging front but fortunately not on the running front.
Highlights include keeping up with the club runs, I'm no longer at the back on the efforts or time trials. I'm at the front of the slow group so probably time to move up to be at the back of the middle group.

About ten days ago I did a 15 mile run over the Long Mynd with Eddie from the club. I'd post a map but I've no idea really of the route. Eddie tells me we did 2500ft of climbing (which did me in) in about 3hrs 15. He finished looking fresh and I just looked finished. Anyway good strength training.

Yesterday I did my longest run so far at 19.22 miles in 3 hours 25 minutes. It's a bit slow, 10 minute miles so here's my defence. 1) I had too many stops, messing around with my shoelaces. 2) I had a genuine stop to change top and pick up some fluid gels off my better half 3) I didn't quite take on enough fluid and got a bit tired 4) It was a mix of cross country and road and the river sections were quite awkward footing 5) I finished with a couple of hills 6) It's a chuffing long way OK!!!

Actually I was really pleased to manage it and it's given me loads of confidence that I can have a real go at the 4 hour mark on the 26th. I may not run further than that until the day, I'll chat with the guys at the club and get their advice.

Here's my route

New Shoes

So I've stuck with Asics for the second pair in a row. I've 600 miles to road test these. 10 miles in and so far so good. These shoes will hopefully keep my feet safe around London on April 26th.

These are the Stratus and apparently they are:

• Top of the range running trainers from Asics
• Air mesh upper : Synthetic leather : 3M Reflective piping : SpEVA midsole
• Visible Rearfoot GEL and Forefoot GEL makes this an extremely cushioned trainer
• Forefoot has Trusstic and heel has AHAR+ heel
• DuraSponge rubber Forefoot
• SpEVA 45 lasted
• Removable compression molded EVA sockliner
• A very lightweight, cushioned running trainer for the serious athlete

I am now therefore a serious athlete.

7 miles in new shoes

After a couple of frustrating runs - too much mud, too much kit, too aching limbs - it was good to get out and run a decent time over a decent distance. 7 miles just under an hour. 8.30 minute miles. Nice to run in some new kit too.

Run in the rain

Had a really busy week and just didn't run at all - that's not no exercise but it is no running and the marathon is way too close for comfort for that to happen again. So out I went today and club run tomorrow. So today was a loosener for tomorrow which will be a loosener for a long run on Saturday (I hope about 15-16 miles). It was pretty wet but I quite enjoyed that but getting the right amount of gear to avoid getting either too cold or too hot is quite tricky. Anway 4.58 miles in 38 minutes, 7 miles an hour and if I kept that up I'd run a marathon in 3 hours 40 something. Possible? Hmmm.

Pool Quay to Abermule

So set off for a long run today, and I'm not sure why but I was slow and heavy legged. It was a beautiful day on a stunning route alongside the Montgomery Canal but I couldn't get going. Still it was time on my legs. I now know what it's like to run (mostly) for 2 hours plus. I think if I wasn't running on my own I would probably have been quicker, but still some days that's the way it goes. I hit my distance but fell short of my destination (due to a miscalculation) by about 3-4 miles. So I'll do that one again when I get up to about 18 miles in a month or so.

I also tried running with a camel pak which was useful for the water but took some getting used to, I'll run with a bottle next time I think. Anyway, it's my longest run so far at 13.44 miles which (and I hate to think this) is just over half way round a marathon course. I may never walk again. Hey ho. I'm pretty confident I can run that route better and quicker, so will try again soon.

Run 1

A combination of poor weather, a weeks holiday and some general idleness have slowed me up a bit which is not good when there's only 68 days to go to the marathon. I'm running tomorrow night with the club so I went out for a loosener and ran run1 and ran a reasonable 19.56 and it was a loosener. I might try a quick one on that next week but I need to get a long run in this weekend. I think it needs to be 13 miles this week. I'll allow myself 2 hours.

Sore knee and hips

Thought about going for a long run tonight but my right knee felt sore and my left hip felt funny, so only ran about 5.5miles - took 50 minutes. Went into town by the river and then back out through town and Ditherington and back home. It was quite cold so I'm glad I layered up, but I think I need to prepare a bit better and I really do need to do another long run soon.

Regular run

I have been running more than I've been blogging, but I had bad guts (sorry but true) for a week and so had a week free of running. Eased back into on Saturday with a 3 mile-ish run and today with a just shy of 7 miles. Took me a little over an hour which is good because it felt like someone had replaced my trainers with lead shoes.

IF, and it is still a big if, I can keep that pace up I'm on for a sub 4 hour run, but there's a long way to go. It's just silly.

Longest run

So tonight was my longest run so far, just under 10 miles and completed in 1 hour 29 minutes 18 sec. Which is about 6 miles and hour and would see me complete a marathon in around 4 hours which remains the target time. I'm pretty sure I could run faster if I wasn't running alone. But it's not just time, I have to be able to run for another 2 and half hours and that could do my head in!!

Club Time Trial

Once again I've been running more often than I've been blogging. Wednesday night we had a time trial and I picked a quicker guy to try and keep up with and I'm pleased with the improvement I've put in. Running on my own is good for miles in my legs and time on the street but running with others makes me run faster.

Just over 3 miles in 23 minutes, so 7 minute miles and 8mph - Right now it's unlikely I could keep that up for 26 miles but progress is progress.