Oxford Canal Run

So yesterday I ran this route and thought it would be a good one. Several problems, for the first few miles I ran like I'd forgotten how. Oh my goodness I was rubbish. Shoelaces, coat, drink, toilet stop - sort it out!! Second problem was that in many places, the ground was way more uneven than I expected and was wet, muddy, slippy and hard going. Where there was gravel and grading it was beautiful good going. Thirdly, I stopped at various places because I didn't know where I was, fourthly I chafed pretty badly and I need to sort that problem out ASAP. I wore the same shorts as I ran the marathon in last year but for the last two runs I've rubbed my legs raw. Change is needed. 26.2 miles is painful enough without me self-harming. All in all not my greatest. Scenery was beautiful though

18.14 miles in 03:15:52 - 10.48 minute miles at 5.6 mph. Rubbish.

Round the Lakes 20

So yesterday, with friends Duncan and Ian, I ran a 20 mile race at Rhayader. A well organised race and the scenery was just stunning by my goodness the hills were hard going. You can find a map and results here.

I chafed something chronic so need to sort that out, plus began to struggle with cramp from about 15 miles and the last mile my right calf muscle was twitching like it had a life of its own. It really hurt. I think I dehydrated, so I think I may run the London with my camelbak.
On the plus side I've have had no recurrence of the foot injury so I think that's all cleared up now and I'll resume mid-week training this week.

Anyway, I was pleased with a time of 3:13:04 for the 20 miles, which was 9.39 minute miles and 6.22mph. That's a bit slower than I need to get 4 hours but a few things could change it for me. One, London doesn't have any hills, two it has more drinks and I can take on more fluid, three I'll sort out the chafing and four 20 miles here was probably good for 22 in London. So while I was probably 10 minute mileing at the end even I managed that for another 4 miles then I'd come in around 3:50 something.

Somewhat depressing to note I finished 290th out of 395 runners. I'd like to aim for top half.

Long run improvement

So not quite a year ago I did this 19.22 mile route, a mix of off-road by the river and road, it took me 3:25:52 at 10:40 minute miles and 5.6mph. And that was my only run close to 20 miles before doing the London marathon and dying around mile 21.

This time around I'm determined to get more of these long runs in so I'm much better prepared come marathon day in about 6 weeks time. So I repeated the route so I've got a direct comparison of progress from last year. However going into it I was still concerned about my right foot and the pain in the mid-sole and I felt it all the way around. I had various points where I could cut my run short if I needed to. I was able to get all the way around, but after ten days of enforced rest and not being brilliantly prepared this morning with food or hydration, I was a bit worried.

I shouldn't have been though with a time of 02:59:49 at 9:24 minute miles and 6.4mph, I was (and still am) really pleased. That's a massive improvement and gives me hope for around 4hours and not the 4:47 of last year.

Here's the route again:

 

Plantar Fasciitis

So a couple of weeks ago I ran a good 16.2 miles, really pleased with the effort and the sustained pace. The next day though my right foot was sore and I was limping. I ran Wednesday but probably shouldn't. Scared myself Saturday thinking it could be plantar fasciitis which just has a horrible recovery time.

I've been putting my foot on hot water bottles and resting and it feels OK. Haven't run at all for a week though. I'll put it to the test on Saturday with a long run.