2009 and 2010 marathon in numbers

OK - so finished again but a bit quicker this year.

           2009                                     2010              Diff
5km     0:29:35                                0:30:48            +0:01:13
10km   0:58:09                                1:00:41            +0:02:32
15km   1:35:15                                1:30:27            -0:04:48
20km   2:04:53                                1:59:26            -0:05:27
HALF   2:11:35                                2:05:44            -0:05:51
25km   2:37:01                                2:29:42            -0:07:19
30km   3:11:52                                3:01:21            -0:10:31
35km   3:54:52                                3:34:46            -0:20:06
40km   4:31:22                                4:13:27            -0:17:55
FINISH 4:47:04                                4:29:08           -0:17:56

POSITION 
(overall)  22437                                 18666            +3771
(gender) 16962                                 14416            +2546
(age)     9504                                   7926              +1578

By my own stopwatch it went a bit like this (mile splits then total time)

                      2009                      2010        

1 mile            10:10                     10:55
2 miles           9:26  (19:36)          9:40 (20:36)
3 miles           9:00  (28:36)          9:15 (29:51)
4 miles           8:58  (37:34)          9:33 (39:25)
5 miles           8:56  (46:30)          9:16 (48:41)
6 miles           9:34  (56:04)          9:59 (58:41)
7 miles           9:34  (01:05:30)      9:46 (01:08:27)
8 miles          12:00  (01:17:30)     9:21 (01:17:49)   I had to make a toilet stop in 09
9 miles          14:24  (01:31:54)     9:34 (01:27:23)   A 2nd stop for the loo in 09!
10 miles          9:23  (01:41:17)     9:19 (01:36:43)
11 miles          9:23  (01:50:40)     9:18 (01:46:02)
12 miles          9:45  (02:00:25)     9:17 (01:55:20)
13 miles          9:50  (02:10:15)     9:22 (02:04:43)
14 miles         11:14  (02:21:26)    Forgot to lap this one
15 miles I forgot to lap this mile in 2009 and 2010
16 miles         20:22  (02:41:46)    29:48 (02:34:31)
17 miles         11:07  (02:52:53)    10:11 (02:44:42)
18 miles         11:01  (03:03:54)    9:49 (02:54:32)
19 miles         11:57  (03:15:51)    11:14 (03:05:46)
20 miles         13:11  (03:29:02)    9:52 (03:15:39)
21 miles         16:03  (03:45:08)    10:54 (03:26:34)
22 miles         12:22  (03:57:30)    11:04 (03:37:38)
23 miles         11:44  (04:09:14)    13:39 (03:51:17)
24 miles         11:30  (04:20:44)    12:06 (04:03:24)
25 miles         12:12  (04:32:56)    11:46 (04:15:11)
26 miles         13:50  (04:46:46)    11:32 (04:26:43)
26.2                       (04:47:09)     2:32  (04:29:15)

Training Comparison *updated*

In October 2008 I found out I had a place in the 2009 London Marathon. My training progression over the next 7 months went a bit like this, on my longest runs:

02/10/08 - 2.2 miles in 00:21 minutes
05/10/08 - 6.3 miles in 01:09:11
20/11/08 - 6.98 miles in about 1 hr
30/12/08 - 12 miles. No idea of time
10/01/09 - 9.82 miles in 01:29:18
21/02/09 - 13.44 miles in 02:45 (this one should have been my clue!)
30/03/09 - 19.22 miles in 03:25:00 (5.6mph @ 10:40 minute miles)
26/04/09 - 26.2 miles in 04:47:04

December 29th 2009 and I found out I had a place in the 2010 Virgin London Marathon.

01/01/10 - 9.46 miles in 01:18:23
04/01/10 - 9.63 miles in 01:23:17
17/01/10 - 11.47 miles in 01:41:39
15/02/10 - 13.36 miles in 01:56:4
27/02/10 - 16.19 miles in 02:21:51
13/03/10 - 19.22 miles in 02:59:49 (6.4mph @ 9:24 minute miles)
20/03/10 - 20 miles in 03:13:04 (6.22mph @ 9.39 minute miles)
28/03/10 - 18.14 miles in 03:15:52 (5.6 mph @ 10.48 minute miles)
05/04/10 - 16.5 miles in 02:24:40 (6.8mph @ 8.48 minute miles) 

I'll update this as I do longer runs. Hopefully see some progress and improvement on last time!

16 miler and stiff knees

I ran this today



It's quite similar to this run except stayed on road for the last part which made it half a mile longer. It was tough going in strong winds today and I felt like I was running well, but ended up with the same pacing as before. Right now I'm stiffer than something that can hardly move.

The facts are: 16.5 miles, 02:24:40 6.8mph @8.48 minute miles. Not sure I can keep that up for another ten miles though

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.