What next?

Final week - week 18. 42 miles (including the Marathon) 

So that's the end of this Training Blog. Thanks to the Pfitzinger Advanced Marathon Training Plan. which has been adhered to (to an extent) I think I've trained smarter than ever before, and have learnt the lessons of running slower miles, doing longer mid-week runs and adopting speed work in to the marathon training schedule. I couldn't quite get up to the 55 mile weeks, with life getting in the way, but averaging over 40 miles per week for 4 months has been a personal first. I'm sure this all had a major bearing on yesterday's run, an in particular how well it felt throughout. 

So whats next? The love of running is still very much alive. I have the DK10km next week (at a gentle pace I think!) and am booked in to the York Marathon in October. I'm genuinely undecided if I'll do this though - I think I enjoy training for the half-marathon more, and with a number of decent halves in the autumn and an entry to the World Half Marathon Championships in Cardiff next March, this could be a better bet. 

I'm seriously thinking of changing tack for the next couple of months too. The London Marathon signified my 10 year anniversary of Race running, from my first 10km in Sutton Park in April 2005. I'm thinking of doing something completely different; a few months of Cross-Fit in Selly Oak, a chance to build up more core and stability fitness, combined with strength, to see if this later has an impact on my running. It will hurt, I'm weak beyond run fitness, but I suspect it may be a very sensible challenge! Now would be the ideal time to try it I think

Either way, the running will still be central. The last 4 months have been an exciting journey. Once rested, the journey continues ….. 

Sunday 26th April 

Virgin Money London Marathon 

3.25.13
7.45 p/m 

Wow, a very rewarding and very different experience from my past few marathons. Each one is a journey of self-discovery but the last three have been a tale of what if's?; this one answered some internal questions and restored my faith in my ability to run this insane distance, not just by the time it was run but in the manner, a sustained controlled pace pretty much from the off ….

The day started well, a reasonable sleep after fuelling on pizza and honeycomb Arctic roll at Prezzo in Woodford with Pete the night before, and an easy trip in from East London, feeling the tension from fellow runners on the train under charcoal skies, no sun to be seen. Getting off at Blackheath I immediately bumped into Andy Wheeler, who was looking confident, and wandered up to the start. The prospect of heavy rain seem to have abated, so after bumping into both Harvey and Oli (what were the chances!) and talking through last minute strategies, it was time to dump the bag and join Pen number 3 on the Blue Start, in anticipation for the off. At 10.10 as a flurry of discarded bin bags sailed overhead we were off. No signature anthems (at least I didn't hear anything) and within a minute or so, we'd managed to cross the start line.

The first couple of miles were carnage! I was intending to go out at steady 8 minute miles, but as the first one sailed past in 8.40 due to the sheer weight of numbers, the focus was not on time but on avoiding other peoples feet and humps in the road, which in itself involved a high level of concentration. It eased out though after about 3 miles it felt easier to run; the numbers were just as large but everyone just seemed to settle into some kind of rhythm, which was established by the time we headed to Greenwich. At some point I went passed a personal Marathon talk hero, Tony Audenshaw (the guy from Emmerdale) who was running with Emu on his arm, and wished him luck!

The atmosphere as we went passed the National Maritime Museum and the Cutty Sark was fantastic, and I managed to step up the pace a little, partly to escape a pack of runners who were sticking like to glue to the 8 minute mile Pacer, including a man in an 8 foot Buxton Water Bottle Costume! I was really trying to absorb the festival like commotion between miles 7 and 13 as we headed for Tower Bridge, which I think are definite course highlights. I took the first of my three gels at about 8 miles and kept to a strategy of just taking a little water every 4 miles or so, which strictly kept to the whole run working on the basis that there was little point in deviating to much from what I would do on long training runs. Enjoyed going over Tower Bridge with all the cheer and before we knew it we are at half way; my watch clocked at 1.43, so slightly ahead of expected schedule but feeling strong

In the past couple of London Marathons the wheels came off between miles 16 and 19 at the Isle of Dogs. The conditions were very kind this time, about 10 degrees and thick cloud with a little drizzle on occasions, so weather was no excuse. The training miles had been put in, so I was determined not to befall the same fate! Mentally I labelled these graveyard miles; nothing really happens, it's perhaps the least interesting part of the course and is less well supported, but I focussed on just running consistently and trying to follow the blue line as best as I could. 20 miles then came and went quickly and a few people were starting to struggle and I think it's at this point that you have to be really mentally strong. My watch was telling me that was pace had remained pretty much consistent at 7.45 for a good hour and a half, at this point, and I was surprised with how good I was feeling, passing a lot of people and feeling quite 'springy', counting down the miles rather than worrying about how many had elapsed.

It was great going passed the crew at Bliss at about 22 miles, and the noise level upped a few decibels as we headed back along the embankment, taking in the magnificent views along the River and the Eye. At about 24 miles it was a case of just focusing on maintaining the effort which was eased by the sight of the Houses of Parliament and Big Ben and the run through St James' Park. The last 600m did seem inordinately long though but there was still enough energy for a final burst up the Mall and the finish. It was only then that whilst feeling mentally really good, the legs felt absolutely gone!

I couldn't be happier with the time. Ironically I ended up running at faster than 3.25 pace, averaging 7.45's, but running 26.5 miles, but personally it was important to prove to myself that I could do it without recoursing to run walk, and amazingly looking at the splits, from 15 km (after the race had settled), my 5km split times varied by only 2 seconds, so the pace was sustained. I was delighted with a slight negative split too, the second half was a minute or so faster than the first.

I was then fortunate to have both a massage (very gentle) and a shower at a post race reception put on by Bliss, which will hopefully go some way to mending those thousands of little muscle tears endured en route!

So a few personal lessons learned: 

1/ Ease into the race. Concentrate on just avoiding peoples feet for the first few miles, knowing it will ease out
2/ Do not aim to run at an exact pace that is being paced by an official Runners World guy. They become running Honeypots
3/ Be extra vigilant at water, and particularly lucozade gel stations - I cursed on numerous occasions nearly tripping over empty gel sachets
4/ Count down the miles, not count up. It's gives so much re-assurance
5/ Prey for a cool, dry day!
6/ Break the run down - some parts are better supported than others, be prepared to almost try and switch off for those 'graveyard miles'
7/ Try and follow the blue line as far as possible. Try not to run further than need be!
8/ Don't run with an iPod - the atmosphere is unique, it's amazing. Let it wash over you, don't drown it out. I don't race to music any more and it's made a big difference in the past couple of years.
9/ ENJOY!

Saturday 25th April 

4.08m @ 8.26 p/m 
34 mins 

Woke up at 5.30am feeling restless. Out the door at 6am for the last pre-marathon run. Don't know why I'm feeling a little anxious - it's not new. Maybe it's the fear of messing up again on the day, almost like if I get it wrong again, that's the end of it. The marathon is just not meant to be, in terms of doing it justice. Dosen't make too much sense and after all, it's only a run, but when do these things ever truly rationalise?

The run was great - it's so still in Harborne at this time of the morning, as the sun broke over the sleepy village. Hardly a soul around. My iPod decided not to work (typical) but as I'm not running to plan with music tomorrow, it's no big deal. So that's the last few miles in the bank and muscles still feeling fresh and bouncy.

Time to throw my bag together and travel down to London for the ExPo, meet up with Pete and look forward to tomorrow. Must remember my trainers ….

Forecast looking like it's going to be a wet one - should suit me, as long as I don't get too soaked before the race begins. Cool too, about 10-12 degrees, so i won't have the excuse of the heat if it all goes wrong!

Tuesday 21st April 

7.25m @8.32 p/m 
61 mins 
after work with Jack - Star City canal route 

Starting now to count down the last few runs. No club run yesterday as it was the BVH AGM, so I was itching to get out and enjoy the fantastic weather after work. Took it really easy with Jack, on the Star City route, passing Burnt Car Alley and the less celubrious parts of the City Centre! Really enjoyable run. Not long to go and having a sports massage tomorrow too.

There were some great runs in the marathons last weekend; Rachel did a superb 3.39 and Simon a really controlled 3.26 at Manchester, amongst others, and Katy did a good Boston Marathon too. Maybe I'll have to re-evaluate my super conservative approach? ….

Thursday 23rd April 

4.23m @ 7.33 p/m - with 6x50m strides 
31 mins 
Harborne 

Really is starting to feel close now and I've started to think abut what I need for Sunday - the forecast looks like it's going to be wet; perhaps light rain, perhaps heavy, and between 10 and 15 degrees. After the hot ones in the past few years, this sounds great! Staring to get nervous too, not sure why but I guess it's not a bad thing. I know I've done all the training and the marathon isn't a mystery, but you can't help having all the 'what if?' scenarios.

Survived yesterday's massage. I'm not sure if it was a good thing but Sian booked me in to see Govinder, a lady who has just set up in Harborne, for a sports massage. This is the first of any massage I've had for a very long time and focussed on the legs for an hour. Surprised as there are no real knots, but she managed to really stretch out the calves in particular, and I was feeling a little sore in the calves and quads afterwards, doubting whether it was too close to the race, as i was hobbling around

Today's run gave it credibility though. Felt great - a real gentle run around Harborne in the early evening sunshine. Tried taking it really easily but was still sauntering around at around 7.30 pace, quicker than marathon, and legs feeling very springy. Last run I think, bar a very gentle 20 min Saturday morning jog. I think I'm still looking forward to it …..

Think i've decided on strategy now - if it is light rain and mild, I'll aim to go out at 7.50 pace, for 3.25. If it's not, i'll go out a bit slower and lay it by feel.

Week17 

31.1 miles 

The last medium-long run and a decent week of tapering; keeping to the schedule. With the abundance of other Spring marathons; Paris, Manchester, Boston, it's all starting to get exciting. Staying healthy too, so all bodes well.

I've thought more about what I want out this marathon (see Saturday) but the training stats are interesting. In 17 weeks, I've covered 697 miles, averaging 41 per week. Also done 6 runs of over 18 miles (the longest being a 22 miler) and have kept paces sensibly - 8.30, 8.41, 8.06, 8.25 and 8.15 per mile for these. Also done a couple of key races; a quicker 20 miler (2.33) and a decent half marathon (1.30), so the training is in the bank. 

Monday 13th April 

7.74m @ 7.54 p/m 
1hr 1 min 
BVH - Manor Park / Uni route 

On a glorious evening, rather than stick to the duller winter routes, it was great to head out on the Manor Park summer run with Andy, Ian and a few of the guys and put the running world to rights! Took it easy over the fields, through Manor Park and down to the Uni, heading back just keeping the light on our side on the canals.  Really enjoyed the run. Thinking of trying to spruce up the diet for the marathon fortnight - my nutrition has been pretty terrible for the whole training schedule, so will aim to carb load a little more. Great that I've not had a drink now for almost 2 months - driest time for 20 years I guess, and I haven't really missed it.


Wednesday 15th April 

Gym 
6.2 miles inc. 3 x 1 mile reps@ c5km pace (6.20 - 6.35 p/m) with 800m recoveries 

Hit the gym after work for probably the last real bit of speed work. I wasn't really in the mood but it was on the schedule and I genuinely think the faster running is a good thing. I'm not going to get any fitter now before the marathon but I believe that training my body to work out of its comfort zone regularly should pay dividends for the hard sections later in the marathon

Anyhow, good session of 1 mile repeats at comfortably hard pace, aiming for around 5km effort. Interestingly I've started using a machine with a decent heart rate monitor, my Max HR seems to be about 176 bpm on these speed works, with a 8 min mile rate of late 120's to early 130's. Will have to investigate if this seems about right? As usual, felt great after the session.

Thursday 16th April 

4.56m 
BVH - Kenyon Hills session (Cotteridge Park) 
25 mins steady hills effort

I wasn't sure if I would bother with the Club tonight, but with a run on the agenda, and a lack lustre to do a local route, I thought the company would do me good! It was another lovely evening (has been a really dry April so far - high pressure) and with just a few people there, a gentle partake of the reps session in Cotteridge Park seemed like a good idea. It was good catching up with Matt, who has just done the Paris Marathon and hearing about Oli's training (or severe lack of it!) for London, as we did a continuous hill session on grass. After yesterday's speed work I took it very easy for the first 15 minutes or so, and then injected some effort for the last 10, feeling really good. Midges had a little feast though - time to get out the fly spray for the season!

Saturday 18th April 

12.6 m @ 8.15 p/m 
1hr 44mins 
Canals, Rea Valley and Harborne Hills route 

With a trip to Wembley to watch Villa in the FA Cup semi final tomorrow, I had to plan ahead in getting up early to do the last semi-long run. Out the door before 7am and there was a real chill in the air, surprisingly so. I wanted to plan the last decent run carefully so picked possibly my favourite route; down to the canals via the Uni, over to Kings Norton on the Rea Valley and back over the Harborne Hills. Who knows, it could be my last ever marathon training run!

Took it really easy, wanted to feel the enjoyment with a decent episode of Marathon Talk, on the subject largely of Spring Marathons. Time to consider strategy too. I think I really will go out easy on the day and aim for solid 8 minute miles, and try to sustain it all the way around. My times at shorter distances suggest that I should be able to go much faster, but I'm not aiming to break records. I so much want to 'feel' the race, try and get what is so special about the London marathon. I just haven't felt it on the two occasions before. The training I think has gone well, it's been a consistent effort since last December and I've introduced both mid-week longer runs and weekly speed work into the programme. This can only make me stronger for the day and should fill with confidence. Touch wood, I've also been pretty much injury free, not even the small niggles. I've not had to resort to any physio either - it's been a bit uncanny!

On a negative note, my diet has been awful - I've just not heeded what I've been fuelling the engine with. Hope it doesn't cost me, but if I don't go out too hard, I can't see how it will? Starting to have a look at the long range weather forecasts too now for London. It's looking quite hopeful - my heart will sink if it's a really warm and sunny day; please give me cloud, cool and showers!

Anyway, today's run went really well and with no fuel on the way round at all. Feeling good, will really take it super easy next week - perhaps just a couple of short runs (no BVH on Monday as it's the AGM), and look forward to the big weekend ….

Week 16

54.5 miles 

Good week of running including my longest training run; enjoying the blend of long runs with shorter, quicker efforts. Hard work out the way now, time to enjoy a decent taper 

Wednesday 8th April 

Gym 
6 miles in all - 4 easy miles on the treadmill 

After yesterday recovery from the long run on Easter Monday, this was just and easy hour or so in the gym, although the legs were feeling pretty good. I think it may have been the long post-run bath that helped. Katy was in the gym, so we had a good running catch up - she's now close to Boston, but with an injury ravished final month, is still uncertain as to whether it's a viable proposition. I reckon with the opportunity to try such a famous race, it's worth the punt, albeit with different running expectations.

Thursday 9th April 

Gym 
6.2 miles, inc. 6x600m @ 6.00-6.20 p/m (9.3 - 10 mph) 

Strength and condition was on the schedule at BVH, so with the family still in Wales, I skipped the club and commuted to a speedier work out in the gym. Ironic really, as the weather has been fantastic this week, whilst I've been training inside!

Working on one of the new Precor machines for the first time, I really enjoyed this session; comfortably hard at just under half a mile per rep, but giving a decent work out. The fitness does seem to coming through and I think the speed work may just make a difference; I guess we'll see

Saturday 11th April 

5.02m @ 7.15 p/m 
36 mins 
Harborne walkway 

It was one of those stinking mornings where I didn't fancy going out at all. With the guys back from Wales, early was the only option so I zipped up the man-suit, felt in the mood for a bit of Queen, and headed out into the rain. The schedule was for a tune-up race so I thought it was best to run hardish, and kind of enjoyed the 5 miler down the walkway and back. Job done, pleased with the pace

Sunday 12th April 

15.2 miles @ 8.18 p/m 
2hrs 6 mins 
A4040 route 

Another early start for the last longish run of the training programme. Cool, dry morning and as I'd done the last long one around Villa Park in previous years, thought I'd stick with tradition! Headed into town, out to Aston and the never ending A4040! Felt good for the first few miles, taking it nice and easy, enjoying passing a variety of blossoming magnolias and cheery trees, and tuning into Marathon Talk, whiling away the time. After an hour or so though, I seemed to lose a little interest in the run; perhaps it was knowing the big race s pretty close, but finished in a lacklustre manner. All done though, so will now try and eat well for the last couple of weeks (the nutrition side has been very poor for the duration of the training), sleep well and taper properly. Wonder if this will be the last marathon training programme for me, I'm not convinced that I'm going to go through it again for York later in the year.

Monday 6th April 

22.1 miles @ 8.15 p/m 
3hrs 2 min 

I think this may have been my longest non-marathon run ever! I wasn't intending it to be but it just felt right. I left the family down in Wales last night, after a gorgeous morning on the Black Mountains and fun packed Easter Egg hunt, so had no excuse not to get up really early for this last long run on the Pfitzinger training plan, scheduled for 20 miles. The forecast was pretty glum, but the BBC thankfully got it wrong!

Up at 6.30 and headed out in full race gear (to make sure the Bliss Vest felt OK) into a very foggy Brum. Took it really easy for the first few miles, over to Woodgate Valley and up to KE 5 Ways and Rubery, with a decent variety of climbs too. The sun then burnt off the mist and it was a glorious morning, one of those that makes you pleased to be alive, and a runner! Enjoying Marathon Talk and Tom Williams was talking through his experience of following the Pfitzinger Plan and of taking into his stride easy long runs up to 22 miles. This planted the idea and as I was feeling good, why not?

Headed out across the Rea Valley and wasn't feeling the aches I've felt towards the end miles of some of the earlier runs, so headed into town and came back up through Winson Green on the Harborne Walk Way. The pace was gradually being picked up throughout, and the post-20 miles seemed OK. Really pleased with this run, now I can properly taper and try and maintain this. Again, a little quicker than intended, averaging 8.15 p/m, but certainly this has given me confidence to go just that last few miles on the Marathon Day. I know I have the legs, it'll depend on the conditions I think, hoping for a cool, gloomy day!

That's 5 runs now totalling 100 miles, really pleased!

Week 15 

35.7 miles (with the long run on the following Bank Holiday Monday) 

A slightly 'flat' week - legs feeling a little tired and heavy and lacking in motivation; enjoyed a few sessions in the gym instead though. Strange feeling of going through the motions, although a great longest run the following Monday … 

Tuesday 31st March 

Gym - 6 miles 

Delilah was spayed on Monday so I was working from home, and in looking after her missed BVH Monday. Thankfully she seism OK, I think we were more worried than she was, poor thing! Personally I think I needed the extra recovery time too, after racing on Saturday and a quicker than intended 20 miler on Sunday.

So, an evening jaunt to the gym, staying away from the dreadmill! Bit of elliptical X-Training, a decent 200m row in about 8.30 and a sweat fest on the bike for 20 minutes. Felt much better after but nothing makes we sweat like the bike set on a hard course!

Wednesday 1st April 

Gym - 4 x 1200m reps @ 6.20 - 6.30 p/m pace
6 miles in all 

The start of Spring, on a dark, cloudy mid-week day, it certainly didn't feel like it! After a long day it was a burst of gym based speed work, with some great late 90's Ibiza house tunes! 1200m reps at roughly 5km pace felt good, the legs seemed to work again. It does seem strange though, I'm really enjoying the short speed work outs but not enjoying the thought of just running for the miles. Have entered the Cardiff Half Marathon World Championships for next March, too, so already planning ahead.

Thursday 2nd April 

Gym - 5.08m @ 8 p/m 

It may have been a Thursday but to all intents and purposes it felt like a Friday, with the Easter bank holidays coming up. Disciplined to do a quick work out after work, a gentle 5 miler. Bit of a vanilla run, bit good to keep the legs turning.

Friday 3rd April (Good Friday) 

11.2m @ 8.22 p/m 
1hr 33

The joys of the Bank Holidays; the opportunities to run early on a usual work day! Before we went to Wales I got up early and headed out on a drizzly, miserable morning with little enthusiasm for the longish 'mid week' run. Headed into town, avoiding what I suspected are very wet canal path, through a quiet Good Friday City Centre and out to Cannon Hill Park. Legs feeling OK, but hardly a run to store in the memory banks. Weather wise, it has been a drab old week, which has been reflected in my general running mood!

Saturday 4th April 

7.42m @ 7.23 p/m 
54 mins 
Pembrey to Llanelli (Millenium Coastal Path) 

Now this is why we run, this is what it's all about! Down in West Wales had a fabulous walk along the beach with family and dog in Pembrey Coastal Park, before they left for John's and a spot of shopping. I was left at Pembrey and ran the coastal path back to John's in Machynys, following much of the track of the Llanelli Half Marathon along the Millennium Coastal Path. It was a really stunning afternoon, the warmest this year, and, for no particular reason, decided to push the pace, going through Burry Port and Llanelli, en route, Fabulous run and legs feeling good at sub 7.30 pace.

Pleased to have planned ahead for a quick change in the car park and the chance of a run. We runners need to be resourceful!