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:

 

Pleased with my latest long run

After nearly two weeks since my last long run (enforced by a dodgy stomach), I was pleased with today's effort. 16.19 miles in 2:21:51. That works out at 08:48 minute miles and 6.9 miles per hour. Plus miles 11-12 include a long uphill and between 13-14 miles it was really muddy and hard to be quick and upright! I was really pleased that I finished the second half strongly again and at the same pace as the first half. That shows some improvement.

By comparison my last long run of 13.36 miles was also run at 08.41 minute miles and 6.9mph so nearly three miles further at the same pace. So at that pace I'm looking at a 03:50 marathon, which would be an improvement by an hour! Only have to keep that pace up for another 8 miles though!

Here's the route:

New Long Run

I did this run today. 13.36 miles in 1 hr 56' 45. 8.41 minute miles or 6.9 mph. Felt ok.

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

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.

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!!