Reflections of my marathon training from week zero

My sixth marathon the Vanguard Way marathon is coming up on Sunday the 2nd August, here are my reflections on my training and preparation. 

So here I am in the middle of week zero, although I haven't followed a formal training plan The last week pre marathon remains the same for any runner.

My last long run, a 15miler, safely completed 3 weeks prior to race day. A 10K at race pace ticked off the Sunday before the marathon, my last effort run completed on Tuesday and now just a final few miles tomorrow before a gentle loosener on Saturday and then that's it race day.

I have tapered down in the last two weeks significantly reducing my mileage and I have upped my card intake over the last few days with an even higher intake to come in the final few days.

Marathon paranoia (maranoia? I thought it was a thing, but turns out I think I imagined it) struck last week, the realization that my training has been done and I can no longer do anything to positively change my marathon experience. My general observations on my training were as follows:

• I should have done at least one more long run in the region of 18 miles
• My shorter harder runs have not been hard and fast enough
• My long slow runs have not been long and slow enough
• Not enough cross training
• No where near enough strength and conditioning work as this has slipped away to become almost non existent.
• I should have incorporated a more focused midweek longer run. 

From my experiences being part of the Asics Target 26.2 competition I have made the following changes to my marathon preparation:

• Every run and pretty much every kilometer of my training has had a focus (this has been the biggest change to my training ever and really 'flicked a switch' in my training approach)
• Moved my last long run from 2 weeks prior to race to 3 weeks prior
• Ran my longer runs aiming for 30 seconds plus race pace per km.

The taper stage of training has gone well and I have really eased up on my activity levels and have noticed a marked increase in my energy levels. My legs feel good and aside from the odd niggle in my calf, knee and shoulder I feel good. I have eaten well and have (so far) managed to stay off the booze for the 2 week period prior to race day, not easy when the week prior to race day contains three evenings out and going to a football match!

So now I sit and patiently wait for the clock to tick down to race day while scoffing all the carbs in sight. The following links are some resources I have found useful in my marathon preparations:

Runners world Asics Target 26.2 training plans: http://www.runnersworld.co.uk/target262/training.aspx

Runners World 'How to carb load'http://www.runnersworld.com/fuel-school/how-to-carb-load-for-marathon-week?cid=NL_QOTD_-_07282015_HowtoCarbLoadforMarathonWeek

Race day tips
http://www.mapmyrun.com/blog/10-day-race-preparation-tips-4008/?utm_source=silverpop&utm_medium=email&utm_content=racetips-button&utm_campaign=newsletter&spMailingID=49165746&spUserID=NzU2MjYyNTk2MjUS1&spJobID=723001597&spReportId=NzIzMDAxNTk3S0

10 tips to master the marathon:

http://www.runnersworld.com/race-training/10-tips-to-master-the-marathon?cid=socTP_20150728_49588246&adbid=625893486626107392&adbpl=tw&adbpr=14882900

Foods to help running performance: 

http://www.runnersworld.com/nutrition-for-runners/performance-training-foods-for-runners?adbid=621182427981942784&adbpl=tw&adbpr=14882900&cid=socNut_20150715_48489646&utm_medium=twitter&utm_source=dlvr.it

What to eat the week of a marathon

http://www.runnersworld.com/nutrition-for-runners/what-to-eat-the-week-of-a-marathon

I don't like Mondays, but I liked this one!

The last few weeks, the last few months even has seen a steep decline in the number of articles on my blog. That's not to say I haven't been running, far from it, I have been running more than ever. 

Recently I have really struggled to find the motivation and brain power to write anything, I have had plenty of good ideas and have on several occasions started to write things but have just lacked the will to get anything published. The only reason I can think of for this is my new job which I started earlier this year which certainly takes up a bit more mental energy as well as more of my time. 

So what better way to get my motivation reignited than on a Monday, but not just any Monday, a Monday off work. Not only a Monday off work but a Monday off work started off with a run. 

Monday marks the start of the working week, along with the dread of embarking on five days of work that hangs over the working population like a dark cloud on a Monday morning there is also a ray of optimism that every Monday brings. A new week, a chance to start again, a whole range of new possibilities for how the week might turn out.

It depends how you look at it, you can choose to treat it as an opportunity or fear it as a dreaded curse. I summed up these kind of thoughts and feelings in an article I wrote for Running Junkies last year which can be read here if you so wish.

Any way back to today, I am now less than two weeks away from the Vanguard Way marathon and although I have trained hard I am not feeling particularly marathon ready. The reasons for this is mainly due I think to poor diet in recent weeks as well changing my training to bring a greater focus to each run and to really concentrate on pacing. Despite this added focus I feel more confused about my pacing, how fast I can run and how I should pace my marathon, but anyway that's a story for another article which I will hopefully write shortly! 

This morning I found myself at the house of my brother in law and running buddy, not to mention frequent character in my blog, Tom in Tunbridge Wells following an excellent day at the cricket yesterday watching Essex v Kent at the Nevill Cricket Ground in Tunbridge Wells. Despite a day sat in the sun drinking a few amount of alcoholic refreshment and an evening spent sampling some of Tunbridge Wells fine drinking establishments not to mention a late night curry we were still keen to venture out for an early morning jaunt. 

What followed was a 7K speedy canter out of Tunbridge Wells along a bridal path out towards the Sussex border providing some great views over the South East. It was quite a hilly little run with at last three decent testing climbs and a few gentle downhills. 

It was still a humid morning with a thick covering of cloud following early morning showers, a light drizzle provided some nice refreshment without getting us too wet.

On a clear day the views but be spectacular but today they were hidden from view, the moody weather conditions not wanting to unveil what lay beyond.

I must admit I struggled at first, the steepness of the run, the beers and ciders consumed yesterday along with Tom's rapid early pace all proved rather challenging.

Hope you are happy with your increased presence on the blog Tom?!  

The frustration I have running with Tom is that where as I like a thorough warm up routine prior to setting out running Tom is more of a throw on some running kit and head straight out the door type of guy. It's just the way our bodies differ and I must say I am envious to be able to just run rather than needing to stretch muscles and increase blood flow before contemplating heading off. So it took me a good 3 or 4 Kms before I felt warmed up, anyway that's my excuse for struggling to keep up with Tom on the first half of the run! 

Back at the house Tom cooked up an excellent post run breakfast, a Jamie Oliver inspired concoction, sweet corn pancakes topped with tomatoes, avocado, pancetta, syrup, natural yogurt and a squeeze of lime juice. It sounds far too much for one dish but all I can say is, it works!

What better way to start a Monday?! Certainly better than being stuck on my desk ploughing my way through the weekends email. So with an invigorating run under my belt I am looking forward to my training ahead this week, of course it will be scaled down a bit as I start to taper but it will be enjoyable none the less. 

I hope your Monday and your week got off to a great start, whatever you have planned make the most of your week and have a great weeks training!

Another overdue blog update

My running continues as ever even if my blog posts continue to remain scarce into 2015.

I am eagerly training for my next two events, the Vanguard Way Marathon on 2 August and Spitfire Scramble on 15 August. 

My marathon training has really upped a gear from previous campaigns. Every session has an aim and every kilometre a specific desired pace.

Whether concentrating on going slow or being determined to run fast I am focusing each time I got out to run.

My long runs have been very slow and steady, I have being aiming for around 30seconds per km slower than my desired sub 4 marathon pace and I have found this very comfortable to sustain for longer period and have completed back to back 16 and 17 mile runs in the last two weekends.

My most recent run on Sunday was 27.6K in 2 hours 50 with all but the first few hundred metres completed in heavy summers rain which made for a sodden and soaking running experience.

In the last two weeks as my training has really peaked I have covered 120K in just 14 days.

I feel like I have cracked the idea of marathon training, I have sussed it, it's not that hard! 

A weekly long run at slower pace, a good amount of speed work midweek, plenty of stretching and conditioning and the more miles you can cover every week the nearer you will get to your goal or the easier your run will be.

A pretty simple formula to follow! Following my three marathons in three months last year and then being involved in the Asics Target 26.2 competition I feel like my marathon training has now clicked into place. 

I am enjoying my running as much as ever and feeling fitter and stronger and am really looking forward to my up coming events! Hopefully I can maintain some blog writing motivation to post some regular updates on how I get on...

Cider fuelled running

This weekend I headed down to the South West and Cider country to spend a weekend with friends.

The weekend (as with most activities in this part of the world) involved drinking a large quantity of that apple based alcohol beverage which happens to be one of my favourite forms of refreshment as it does quite literally grow on trees around there.

My two nights of sampling what Bristol had to offer were nicely segmented by a trip to Ashton Court Parkrun. 

I think I have finally caught the Parkrun bug as this was my second successive Parkrun weekend and my third different Parkrun in the last couple of weeks. 

Now you have an idea of my weekends itinerary you can see why I coined the term cider fuelled running for my weekends activities. 

Before I get onto the running let's start off with the cider as well as some amazing food.

Friday night was meant to be spent in Wembley stadium rocking out to Dave Grohl and his foo fighting gang before an early morning trip to Bristol. Unless you have been living under an incredibly dark social media deprived stone for the last week or two a badly broken fibula put paid to those plans.

So an early Friday evening was spent instead sipping cider on the Apple, one of Bristols finest cider serving establishments, a bar based on a barged moored up on the harbour just outside the city centre. 

Two nights on the cider does come come that highly recommended, (I speak from previous experience from previous trips to Bristol) so having Parkrun on the horizon the following morning was my saving grace to save my liver from too much punishment.

I did take it kind of easy on the cider on Friday night then, a few pints followed by a trip to the Spitfire BBQ for dinner. This place was amazing, the kind of joint that you could find Adam Richman salivating excitedly behind the counter while pestering the chef for a taste of everything from the menu.

In a place like this the only problem is deciding what to have! I took my time sipping on some cider while I decided. 

I opted to go for everything, well a little bit of everything in a burger courtesy of the Pitboss Burger, a 6oz beef patty topped with rib tips, pulled pork, brockwurst slices, smoked applewood cheese and bbq sauce. 

It was every inch the delicious meat feast it promised to be, a brilliant burger went so well with the succulently soft pulled pork, incredible tasting brockwurst and creamy out of this world sensation of the smoked applewood cheese.

Accompanied by a bowl of BBQ chicken wings, my double order being enough to get labelled 'greedy' by the waiter, man versus food and the obesity epidemic obviously haven't quite reached the South West yet?!

A deliciously tasty farmyards supply of meat devoured it was time to move outside into the cool summers air to sit by the harbour side surrounded by the smokey fumes from the restaurants log fires.

It was Friday night we were with friends enjoying ourselves so talk quickly turned to the desert menu and a mouthwatering suggestion of sweet treats soon led to orders being placed.

I was soon polishing of a ridiculously rich and chocolatelay Peanut butter stack which left me glad I would be running some of the calories consumed at Parkrun the next day.

Despite not overdoing the cider a combination of a heavy belly full of meat and the several above average strength cider led to my customary early evening passing out on my friends incredibly comfy sofa.

I was still up bright eyed and bushy tailed to take on Ashton Court Park run in the morning. A thirty minute walk took us away from the city and to the Ashton Court estate providing a great viewpoint down over Bristol and the surrounding areas.

An example of some of the picturesque views from A
shton Court courtesy of  http://www.geograph.org.uk/photo/2191279

The course run is really a tail of two halves, the first half taking you up a steep winding hill before turning around and the second half taking you downhill in a fast descent. It's known for being one of the tougher Parkrun routes and I can appreciate why, although you can fly down the hill in the second half it is difficult to judge your effort level on the steep climb up and especially in the sunny mid June heat the hill was pretty energy sapping.

Overall I finished in 23.50 in 62nd place out of some 200+ parkrunners, although my official Parkrun time was actually clicked at a slower 24.03. Prior to the race I was interested to see how the two halves of the race would compare in terms of times, I completed the ascent in around 13.30 and the return in about 10.20, the rapid downhill also provided me with a sub 4 minute km and my fastest 1/2 mile, 1km and 1 mile I have clocked since using strava.

It was a really challenging yet rewarding run, adjusting my stride length on the way down was tough as was the rapid pounding on my lower legs as I hurtled down the hill.

After my exertions I was left to refuel and rehydrate and I did so with great relish taking advantage of the fine food and cider being served from the many excellent establishments Bristol has to offer, notable mentions to the Stable, the Apple again and the Old Duke.

Thank you Bristol for another thoroughly enjoyable weekend in your most excellent city, I came, I saw, I ran your hills, I drank your cider and ate your food and I conquered all you had to offer!

Trying out a new parkrun

This morning I headed over to nearby Raphael Park to run in their seventh week of their recently started parkrun.

http://www.localtennisleagues.com/romford

Only about two miles from home Raphael Parkrun is now my new local parkrun adding to the other local runs in Harrow Lodge and Brentwood. 

Having only found out about this new parkrun after a week or two of it starting and after a busy few weeks this week was my first chance to get over and try out the new event. 

I was eager to try out this new course as it promised to be a different challenge to my recent visits to Hackney Marshes parkrun. Raphael park in three laps of the park all on Tarmac paths as opposed to Hackney Marshes which is a completely flat there and back course.

I was interested to see how my run on a tougher course would compare with my recent PB on the super flat Hackney Marshes route. 

Arriving before the race I was greeted by a great turnout of runners of varying abilities, club runners, fun runners and walkers from a wide age range.

A detailed explanatory briefing was given to myself and the other news runners. The first six weeks of the race seem to have been blighted by confusion amongst runners as to the layout of the route. It seemed pretty simple though 2 long 2km laps and 1 smaller 1km lap and on the final lap you divert from the route into the finishing funnel. With plenty of explanations before the start and numerous marshals out on the course to direct runners I found the course to be pretty straightforward.

The route of the run really went all around the park and it really is a lovely park. The route starts at what most be the highest point on the main path through the park then heads down to the entrance on Main Road before turning right onto the water. Runners then hug the waters edge all the way to the end of the lake before heading up the incline towards the back of the park and the playing field and tennis court area. Right around the tennis courts before heading back toward the main park and the start area which takes you down and then up a dip before your back at the starting point for the second lap. 

A repeated lap brings up 4km and running parkrun as laps I found really broke up the race and made it go quickly. The third shorter lap starts the same way as the first two with the split then coming after the incline midway through the lap when runners on their final lap take a sharp right to head for home. Down and the up the dip and another sharp turn to the right brings runners into the only grassed area of the course where the course snakes in the last few hundred metres into the finishing funnel.

It was a tough run and I was interested to see my time at the finish. Despite being a more demanding course there times I felt really good and was flying round, I was able to maintain my pace when I started to struggle and I wouldn't have been surprised if I had challenged my PB time despite the tougher route. However my final time was 21.49 which represents my third fastest parkrun time. My regular speed work sessions in recent months are definitely making an improvement as my faster runs feel easier as I am used to running at faster paces. 

Overall I finished in 7th place out of 105 runners which I was really pleased with and it was nice to be involved in the business end of the race even if I wasn't anywhere near winning the race. My first km marked a km PB of 4.04 which was also pleasing but shows that I am still heading out too fast and this is something I need to work on.

Big thank you to all organisers and volunteers at Raphael parkrun for a well organised race which I hope will grow and develop for many months and years to come!