Reading widely and enjoying the content

The last few days I have been somewhat busy and have felt strangley unable to get to the point of actually writing up my open water swim last Saturday.  That might suggest that it was not a good experience when in fact it was quite the opposite.  No, the problem has been that I have been reading other blogs and absorbing all the interesting stuff that my eclectic mix of blogs provide.

But now I am at last starting to capture the latest update.

So the open water swim....  It started a little confusingly as I arrived at Leybourne Lakes at just before 10 and Mike was nowhere to be seen.  After trying to call him I stood by the edge of the lake and realised that there were a number of swimmers in the lake coming towards me.  After some slightly nervous questions of them as they emerged from the lake I shook hands with Mike and he organised me with the car park ticket and I went off to bring the car round.  That sorted we discussed wetsuit and he suggested using one of his old ones.  I headed to the back of the container and changed into the suit and emerged feeling like an awkward teenager not quite comfortable in their surroundings.  Mike took me through a comprehensive Health & Safety routine and we stepped towards the edge of the lake.  I was going to complete a lap with Mike and then repeat it again on my own.  This involved swimming to a number of staging points - a small boat, a buoy, another boat and then back towards the starting point via another buoy.  This was some 300 metre distance in total.

I am not sure what exactly I was expecting.  Suddenly the moment was upon me and I thought to myself 'what the hell am I doing?'.  No going back now though and we stepped into the water.

It was cold but not that cold and as we went in deeper the wetsuit kept me dry so it really was not so bad.  The feeling under foot was strange in that the floor of the lake was slightly soft.  Mike started to talk me through some acclimatisation steps so hands were held in the water; then he showed me how to fall backwards whilst blowing out to avoid the gasp of breath as you submerged into the cold water; and then finally to duck down holding the neck of the suit open to collect water inside.

These steps completed it was time to start swimming.  I was following alongside Mike and the buoyancy of the suit was apparent but as we swam I had a feeling of panic and the natural desire to breath was hard to regulate.  Swimming faster was counter productive, slow was better.  There were moments where co-ordinating it was hard and I just had to stop and breathe and recompose myself.  It was fine but the cold was having a strange effect.  At one point I felt dizzy and Mike explained it was the head movement and sight of the horizon being from a different perspective.  Also it was hard work and although I am fit it required more effort than I expected.

We completed the circuit and spent a few moments discussing it and I asked if he would accompany me around the circuit again.  This time there was less feeling of panic but by the final stage I was feeling very tired.  I had wanted to complete the final element without stopping but I needed to tread water and re-compose myself about 2/3rds distance and then swim the final 1/3rd.

Swimming kept me warm(ish) but when we stopped and got out of the water I quickly started to shake with the cold.  Swiftly across the path to the container and stepping out of the suit and drying myself I was getting colder even with the heater on.  I dressed but was still cold, even after a cup of coffee I had that involuntary shake.  The air temperature / slight breeze was making me feel more cold now than when I was in the water!

I think it took about 20 minutes for me to overcome the shiver but even then I knew I wasn't warm through. The heater on in the car on the journey home was the final warming up process.

The after thoughts were about how exhilarating the experience had been and how I had really enjoyed the swim but was tempered by the fact that I did not enjoy being so cold afterwards.  I want to go again but equally feel that some pool based swim training might be beneficial before returning to the lake.  I should improve my swim fitness.

I spoke to Mike on Monday and he chatted about equipment, particularly wetsuits, and returning soon to the lake to practice.  I need to make the commitment to go at least a couple more times to consolidate on the induction and make sure I feel calm and relaxed. 

I have an excuse for this Saturday as I am at parkrun in Bromley early and then afterwards leading a fitness session / outdoor PT workout for my sons youth group football team.  I am going to enjoy putting them through a tough session to see how fit they are feeling.

This weeks exercise so far / planned is:
Sunday: cycled to London / back as a route familiarisation journey (fairly leisurely pace)
Monday: 30 minute off-road lap of Scadbury Park
Tuesday: cycle commute to London and back (but felt bad as I skipped club night)
Wednesday: 54 minute off-road circuit of Hawkwood, Petts Wood and Scadbury for just over 7 miles
Thursday: cycle commute to London and back
Friday ... will be cycle commute 
Saturday ... cycle to parkrun / back + outdoor PT with youth team
Sunday ... 10 miles with as much off-road as possible in about 75 mins or thereabouts.

Will try and blog again over the weekend to update on how things go particularly at parkrun and with the youth team PT session.

:-)

Open water swim

A few weeks back after many many months of deliberating about entering a triathlon I have taken the plunge, so to speak, and booked an open water training session for this Saturday morning.  Whilst most triathlon events have now ceased for the winter, and in their place are Duathlons, I am going swimming in a lake.  There is an obvious reason for that curtailment of the swimming as anyone who has been out early any morning this week.  It's cold!

My cycle to work on Tuesday and Thursday were fantastic early morning blasts.  The air was cold and crisp and it was a pleasure to work hard because the body stayed cool.  The journeys home were much warmer.

But I digress.  The swim element of the triathlon has consistently put me off entering as I first went to the London Triathlon back in 2007.  The sight of the mass start of swimmers in the London docks just scared me if I am honest.  I am a swimmer in that I enjoy swimming lengths of a pool and although not fast feel reasonably strong.  The last time I recollect being in fresh open water would have been at school when I capsized a canoe! 

Now my logic for going for a swim now is that whilst the air temperature is falling the water temperature will not have fallen so fast and, secondly, there won't be such a large differential between water and air temperatures .  Well that is the logic.  I am apprehensive even though I know I am going to be with an experienced coach and will be working with him on a one to one basis. 

When I made the booking he asked  'Have you swum open water before?' I said 'No, never' to which his response was 'Good, so you won't have developed any bad habits!'  Interesting.

Well I am heading down to Laybourne Lakes to meet Richard from Team Outrageous for my swim training tomorrow morning.  A post on how I got on will follow later this weekend.

London Cycle Show review

The London Cycle Show ran for the public for 3 days and I visited on Saturday arriving in mid-morning and staying until mid-afternoon.  The show seemed quiet with no huge queues or throngs of people around key exhibitors which did suprise me a little.  Nonetheless as evidenced by the time spent inside Earls Court there was plenty to see and although in a somewhat random fashion we visited most if not all of the stands. 

There were major brands in attendance including Specialized, Shimano, Scott, Cannondale and Condor for example.  Also a substantial presence from TfL with examples of the new cycle hire bikes as well as other major manufacturer bikes that could be riden around the demo area. 

We enjoyed our time on some other stands particularly the Polaris Apparel, British Cycling and Sugoi where the people had time to talk and provide lots of interetsing thoughts.  It was interesting to see that although some of them had a presence in the cycle store area the opportunity to sell directly from their stand was excluded by the organisers and as a result a few impulse purchases were avoided due to the restriction.

Another stand that we spend time on was the Gocycle which was one of a number of electrically powered / assisted bikes but stood out due to a combination of it being both lightweight, exceptional high quality design and functional.  I really hope that the product continues to be developed and is a huge success.

And finally there was a strong presence for the holiday concept of the Italy Bike Hotels  which showcased destinations in Italy for cycling holidays.  An idea that would work equally well in the UK.

Overall an enjoyable dayout with some interesting conversations and a great opportunity to see some new bikes at close quarters, particularly Specialized, Scott and Wiggle who had some very expensive bikes on show.

Spin and run

Up early this morning and attended a spin class at the Spa this morning.  A 45 minute session on the bike having not had time for anything other than a quick cup of tea meant I was not entirely flat out but certainly worked up a sweat.  Then after a drink of water and change of shoes I was out onto the road to run home.

I had forgotten the chest strap for the Suunto so with my Nokia set up on the Sportstracker software I started the GPS and pressed 'Go'.  It was cold this morning so I headed off at a steady pace guessing it was about 8 minutes per mile.  The planned route home was to follow the Green Chain but as I often get lost trying to go through the local park I stayed on the road until I knew I was on the Green Chain route.

The early morning weather was not idea and actually I felt I could have done with gloves to combat cold fingers.  Nonetheless having the trail running shoes on gave me more confidence to head through the leaves and puddles without fear of falling.  Early morning the roads are busy but I was not held up too much and later as I passed local schools I greeted people with a cheery 'good morning' and for the most part was responded to.  The later part of the route takes me through woods and along paths well away from roads and I always prefer these sections but I did wonder if the GPS would lose its signal.

About 3 miles from home I checked the Suunto and estimated about 24 minutes home.  When I stopped the Sportstracker it was a couple of minutes ahead of my earlier estimate.  The summary said 6.94 miles in 54'16  at an average of 7'49.  Not bad for a mostly uphill run home after the spin.

Training update

Todays journal entry is more of a non-training running update as I am not following a plan at the moment and besides a end of year Christmas Caper race there will be no big distance races in the remainder of 2009.  So running is for fun and general mental relaxation.

Yesterdays weather was not 'normal' or typical for October.  The morning cycle to London was mostly wet and when it rains it means that both the bike and me get very dirty as the roads in London are coated with fuel residue and general muck.  I had to be cautious as the roads are slippery when wet and a 45 minute journey took more than 51 minutes.  On the way home the weather had changed to being windy and warm so although I was quicker on the return it was hard work and I was much more tired than I would expect.  The consequence was when it was suggested not going along to the evening club run I was easily persuaded to skip going for the usual training run.

So after a rest on Monday and only the cycle commute yesterday I felt the need to run this morning so headed out just after 8am to follow the local parks trails.  The warm up over to the first park was relaxed and the Asics trail shoes were the right choice as the ground was as expected after the recent heavy rain.  The park lap was completed in 20 minutes, which was a reasonably quick time, and then I headed across the main road into the the National Trust land to follow the bridal paths.  These woods are undulating and have a variety of surfaces but again the trail shoes were the right choice to stay gripped to the mud.  I was back home in just over 52 minutes and felt tired but refreshed by the run.  I am not sure on the distance but it is likely to be about 6.5 miles based on about 8 minute miles.

So I am disappointed that I was so easily convinced not to run last night but then this mornings run was very enjoyable and running off-road is so much more enjoyablable than the usual suburban roads.

A spring marathon ... rejection and other choices

It's the beginning of October and many running forums are already alive with the discussion of when you will find out of success or failure to secure a place through the ballot for the London Marathon.  Early October the organisers say but with the recent change to an online entry the old 'test' of the date when you cheque is cashed is no longer the early notification.  But will the disappointed of rejection mean an end to the dream of a spring marathon.  Initial thoughts might be that those cold winter mornings can be spent tucked up in bed wrapped in the duvet rather than at least three layers of running wear. 

This article is then for those commited runners for whom a spring marathon is an essential part of the training year.  For these runners those base miles of building fitness for 26.2 miles of pounding then form the basis of a summer of speed work and shorter 5k's and 10k's where new PB's are achieved and fast races are enjoyed rather than avoided.

Rejection from London may in fact open up a new motivation and fresh challenge to the travel savvy runner.  My own experience from this time last year a rejection from London was the spring board to an overseas marathon with a group of fellow local club runners.  We went to France in early April and completed the Paris Marathon.  It was a trully brilliant trip where new friendships were forged and a life time of stories will be told about the entire weekend.  So what choices are there for the spring marathon and what aspects should you consider before making your commitment.

Weekend breaks to European capital cities are nothing new but combining it with running the marathon does need to include some other considerations.  But first let me list out the marathons you can consider.

Starting in March 2010

Barcelona
When: 7th March 2010
Registration: already open at €45 until 20 December 2009 then €55 until 31 January and finally €65 until registration closes 21st February 2010
The route: looks a little undulating with a gentle climb to 4km then downhill most of the way to half way remaining falt until a gentle climb to the finish.
The website: http://www.barcelonamarato.es/

Rome
When: 21st March 2010 (the date is subject to change due to a possible clash with elections in Italy and a decision is due by early October)

Registration: already open at €35 until 23rd November 2009 then €42 until 21st December rising to €55 until 28th January 2010 and finally €65 until registration closes 8th March 2010
The route: currently the website is not displaying information on route or course profile which is promised as 'coming soon' however it suggests the marathon is a sightseeing tour.
The website: http://www.maratonadiroma.it/

Monaco (from Monaco to Italy via France... through three countries!)
When: 21st March 2010
Registration: A medical certificate is required*. Now open at €32 until 15 December then €42 until 8th March 2010 and finally €50 which unusually for a marathon includes entry at the Expo the day before the race
The route: course profile suggest a climb between 7 and 8km and a few undulations thereafter until another climb between 30 and 33km thereafter a downhill section and flat to the finish.  For fans of F1 you get to run from the GP race start.
The website: http://www.monaco-marathon.com/_marathon/marathon.php?lg=en

Moving into April the choice includes

Paris
When: 11th April 2010

Registration: A medical certificate is required*. Now open at €58 for the first 16,000 entries then €74 up to 32,000 and finally the last 5,000 at €90
The route: an undulating course with no major climbs but a run through a tunnel for about 500m which has a short sharp up ramp when emerging into daylight!  Superb sighseeing potential as you head down Champs Elysees, Louvre and Tour Eiffel to name but a few.
The website: http://www.parismarathon.com/index_us.html

Zurich
When: 11th April 2010

Registration: online registration now open at an entry fee of CHF110.- and includes unlimited travel day pass for Zurich and a pasta party and a finisher technical T-Shirt
The route: route description suggests a scenic and flat route including much of that alongside the lake
Website: http://www.zurichmarathon.ch/

Boston
When: 20th April 2010
Registration: A qualifying time is required - a qualifying time by age group is set out on the website and where this has been achieved at a race with electronic timing the race name and runner Bib number is included in the Boston race entry form and the organisers make their own verification.  Now open online and for non-US residents the fee is $175.  The 114th running of this race in 2010 and one of the 5 Marathon Majors. Maximum participant numbers 25,000
The route: a downhill course profile but Hearthbreak Hill does what it says on the tin.
Website: http://www.bostonmarathon.org/

And finally in May 2010 the choices include

Belfast
When: 3rd May 2010 (Bank holiday Monday)
Registration: online entry open at £30 less 10% discount as an early bird until 9th October and remains open until 16th April 2010
The route: scenic and covering all parts of the city
Website: http://www.belfastcitymarathon.com/

Prague (sponsored by Volkswagen and Tesco amongst others!)
When: 9rd May 2010 (Bank holiday Monday)

Registration: online entry open at €55 until 31st December, rising to €70 until 9th April 2010.  Then €80 until 4th May and even at the Expo entry is possible for €100.  Includes free public transport and a adidas T-shirt for finishers
The route: scenic and covering all parts of the city and apparently according to the website it has been voted (not sure by who) as one of the most beautiful marathon courses in the world.
Website: http://www.praguemarathon.com/en

Edinburgh
When: 23rd May 2010 
Registration: online entries already open and operated on a first come first served basis so when all places sold it will close.  Fees are £42 or £40 if a member of a SLA or UKA affiliated club
The route: officially the fastest UK marathon based on research by Runners World so PB potential is there for the taking.
Website: http://www.edinburgh-marathon.com/
 
So the choice is extensive and there are more that can be identified with a little bit of digging.  I noted above that Paris and Monaco require a medical certificate*.  This is a requirement for some overseas races particularly those in France and can be obtained from your GP however there is a standard format and it needs to include the key phrase 'does not present contraindication to the practice of running' and an example certificate can be downloaded from the Serpentine website.  My only reservation with this is that GP's will charge you for this and I personally paid £15.  Prices are not 'regulated' so GP's are free to set their own prices for this.
 
My last element of advice would be if possible to stay the Sunday night in your city and travel home on the Monday.  Firstly it means after the race you can return to your hotel and relax, secondly you can then have a big night out after the race and let your hair down (trust me Saturday night out will be subdued as you seek pasta and avoid alcohol).  Lastly and just in case if a medical issue arises you won't have missed your flight and have all the problems with making alternative arrangements to get back home.
 
Good luck with the considerations and look on rejection from London as an opportunity to go further afield for the spring marathon.

Urban Running - London

Working in and living close to London means urban running is something I have done for many years. With work colleagues my first tentative return to running since school involved heading out at lunchtime to run along the Embankment and across one of the many bridges and along the southbank before return to the north side and back to work. Further out from the centre I have run parts of the London Marathon route or jogged through Greenwich Park. And even used the Canals of eastern and north London.

When marathon training I have run some of the superb routes identified by the Serpentine Running club including the excellent route 'The Boat Race' or 'Last Half of the London Marathon'. They also have some excellent runs mapped for the Royal Parks or the Regents Canal.

So this morning on the BBC local London News a story caught my attention. The combination of two favourite activities Running and Sightseeing in central London. This involves visitors to the capital joining in with other like minded individuals to explore various areas on foot with a guide to navigate and explain. A little bit of internet research identified that this concept is popular in London and other major cities. There are at least three providers of this in London:

• Urban Running Tours (see sights on the run)
• City Jogging Tours
• London Sightseeing Runs

Of these three organisations that provide this two would appear to be affiliated with an organisation known as Global Running Tours that markets the various organisations that offer this in other major cities including the US New York, Chicago and Washington DC and in Europe for example German Running Tours. And in a city I have visited myself in South America, the truly wonderful Buenos Aires.

So you get the picture, you are new to a city and are eager to explore the city but also you want to maintain your fitness or de-stress after meetings and here is the perfect combination of a tourist opportunity and something so much better than the hotel treadmill and Sky Sports News to while away the time.

However there may be a downside to this and that would be that these tours are not free. Each website presents the prices and routes and my research suggest that they are typically £25 for a 5 to 6 mile route. Now that may compare favourably with other types of tours in London but I have always thought that a combination of Tourist Information or a tour guide book (Lonely Planet etc) and Google Maps would suffice to work out a running route of 5 miles in London. When travelling myself I have always managed to work out where to run. But to give a truly insightful understanding of the history and context of an area or buildings you need a Blue Badge Guide who will have undertaken training and be qualified to provide that information.

Probably this 'running and sightseeing' concept does work for some people and provides a safe and supported opportunity to run and get some local knowledge when in London (or another major city) for a few days. If anyone wants to go for a run for free then I suggest they use some of the resources of local running clubs or running sites including MapMyRun, RunningAHEAD or Fetcheveryone that have a directory of running routes submitted by users.

Berlin Marathon race report

Crossing the start line the START button was punched on the T6C and I was away and due to the forward start position the pace felt okay. I don't remember seeing 1k or 2k markers but was instead running with a couple of runners in distinctive yellow tops printed with BRAZIL. Even going through the early water stations I tracked with them. The water stations were not civilised they involved a fair amount of pushing and elbowing fellow runners.

I had decided not to to use the footpod with the Suunto instead was just going to punch the LAP button at each 5k. Also the advantage of this was that I would not be endlessly checking pace. Instead the emphasis was to 'feel' the pace and use other runners as my pacers.

After a while the Brazillians were left behind and for a while I don't recollect now who I was following but I was passing other runners and maintaining what I felt was the right pace for the sub-3:15.

Much of the first half was a blur; I recollect some bands playing loud music and in the eastern part of the city some huge speakers on a balcony blasting out the music. Around half way I punched the watch and saw the time of 1:35:xx (I only looked briefly so really the seconds were never seen). The time was just what I needed. I was ahead of a 3:15 schedule and I felt absolutely fine. I had a little mantra in my head about no gain without pain but at this stage the legs were fine and the breathing was steady. Water stops had provided sips or gulps as required and although it was warming up the cap was keeping me cooler. Whenever possible I was staying in the shadow of buildings.

I was also taking the gels I had brought with me. The first was taken at between 11 and 12k then the next was just after half way. In between I was helping myself to banana's given out periodically.

So the race was progressing but the 5k after half way did seem to take longer but I think it was probably due to being more conscious rather than internal focus.

After the 30k marker was passed I recollect a wave of emotion coming over me. I had 12.2k to finish (less than an hour of running) and I knew I was going to achieve the goal. I had to re-focus and a girl that had come passed me had become my running companion. We frequently switched from pacer to lead over the second half of the run and it was keeping me going at a perfect pace.

By 38k the Reichstag came into view and I begun to feel that the end was insight. Then the course turned and what came into view was a 2k+ straight run. Mentally this became tough just at the same time the legs started to complain. The pain I am sure had been there for some time but what happens as it reaches a certain intensity is the feeling that the stride is shortening and its hard to maintain the pace. I was willing the race to finish. I needed to get to the end and I told myself I never needed to run another marathon!

The course turned and even included some cobbles until after another long straight stretch of road but then the Bradenburg gate came into view and the finish line beyond it. I was probably 400m to go and I noticed that the time clock was approaching 3:10. I started to sprint. Pain in the legs forgotten. The sub-3:15 was in the bag but now my thought was I had some seconds to get to the finish and complete a sub-3:10. I crossed the mats and punched the STOP button and looked at the time. It was 3:09:51. Yessss! Brilliant! I had done it! I was sure that the official time would confirm that sub-3:10.

As I wandered in the area immediately after the finish line I received my medal and seached for the girl in the blue top to congratulate. I shooked her hand and asked her time. She responded 3:06 I think, meaning she probably started from the pen behind me. Good run!

But then I continued to walk towards the baggage area and pick up more water and a goody bag. I was elated and felt I had not just gone sub-3:15 but absolutely smashed it.

Marathon Goal updated

As an infrequent blogger I see that the last post of substance was regarding the London Marathon in April 2009. I was supporting my sister that day rather than running myself because I had, just a few weeks earlier, competed at Paris. My Paris marathon had been a PB and as such how could I complain. And yet I was disappointed in my cautious approach and had commited to an autumn marathon almost immediately. It was to be in Berlin on a course which by general consensus was flat and therefore fast. So my sub-3:15 goal was set and all I had to do was recommence the training.

This also coincided with collection of the new road bike under the Cycle to Work Scheme and I continued my cycle commute to work but with a new enthusiasm and quicker speed. I was some weeks cycling to and from work every day resulting in 24+ miles per day and almost an hour and half cycling. This regular cycling meant I was finding it difficult to fit in time to run but these low impact cycle work-outs were maintaining / building the fitness. This continued until going on holiday in late July and then I ran everyday along the Promenade des Angles. I ran what I suppose I would call 'Tempo' by pushing the pace although not running for too long. I varied the pace some days and included running up the steps to the Chateau as repeats after a shorter run. On my return home I continued to emphasise the running over cycling although I did cycle to / from work at least a couple of days per week. But I also included running home from the office.

During August I completed the 'Race the Train' event and then in September another tough off-road race Eridge Park 10. These races were completely different from the upcoming marathon but would challenge me not to run fast and set PB's but instead to provide variety in the training. Alongside this were some shorter 5k races to give confidence on speed.

After Eridge Park I did one last run around local roads on the Tuesday and then no further training. On the Thursday I went out for the day as a volunteer at a triathlon for school kids which was hard work spending the day on my feet.

Travel to Berlin was very early Saturday morning and including the trip to the Expo to collect number and chip meant a long day on my feet. Evening included a meal in a nice Italian restaurant and then early to bed.

Race day morning started at 6am sharp with alarm and then down to hotel breakfast, First thought was breakfast was full of a lot of other runners followed swiftly by the excellent discovery that porridge was available. So a large bowl of porridge with honey and milk washed down with a few cups of tea. Plus a banana and a slice of toast completed the fuelling. Back in the room I consumed a bottle of water with an added tablet of electrolyte mix. By 7am I stopped drinking as we left the hotel.

We walked slowly in the direction of the Tiergarten and noticed another large group of runners heading down into the U-Bahn. We followed them. Emerging on the eastern side of the park we followed the slow snake of runners heading towards the runners 'camp'. It proved more hard work than it should to find the bag drop but after some circular walking it was located and then it was a relatively short walk to the start pens. Two last toilet stops ensured that there would be no mid-race toilet break. Once in the pen I sat on the side of the road and waited. The time was passing slowly but I felt calm and relaxed. The pen was busy but I was reasonably placed and with about 5 minutes to go I dispensed with the yellow bag and gently warmed up with a few movements.

Then the race started and although there is always that false moment where nothing happens the mass of runners slowly edged forward.

Cycle Video

Such a cool video of bike skills.. not recommended for trying out these skills on the cycle commute to work

Marathon Goal

This weekend is the London Marathon and I am not running this year. I was unsuccessful in the ballot last year so instead I went to Paris with a group from Petts Wood Runners and completed the 33rd Paris Marathon. So intead of running tomorrow I am supporting my sister in her first marathon. I will hopefully be able to visit various points around the course and if we are lucky we will see her.

Whilst I am not running tomorrow I have now signed up to run another marathon. I really wanted to have another go at getting below 3hrs 15mins. Paris was fantastic and I ran a new pb in just under 3:23 BUT my first half was too cautious in 1:43 and the GFA time was never in sight. So I have looked at a few autumn marathons both in the UK and abroad. Initially it was going to be Palma Majorca but I was concerned that although it was late October it was going to be too warm for a quick time. The alternatives also included New York in November ... but the US is too expensive at this time. So I have entered Berlin on 20th September, paid my €81 entry fee, booked flights and the hotel.

The training plan is taking shape with various 5k's (Assembly League, Club Time Trials and at least two Joydens Wood races) to get some fast pace running, a 10k race in Beckenham in June (will I be able to reduce the current 44:30 pb? which was set so long ago) and the Dartford Half Marathon in mid-July which will be a good benchmark on progress as I ran this last year in just sub 1:39 when I was not very focussed. This year I will need to be at least 3 mins quicker to be making progress to the sub 3:15.

I will continue with the cycling too ... I am still waiting to receive the cycle scheme voucher so that I can collect the new Trek 1.9 ... can't wait. The only other purchase is to upgrade to the Suunto T6c ... had a chat today with the people on the Suunto stand at the LM Expo and I have to go for it.

Cycling Saftey Initiative

Cycling in London is becoming more popular and there is a real need for all road users to understand each others perspective. So the combined efforts of the Met Police, City of London Police, TFL and London Cycling Campaign are to be welcomed.

Today I sat in the cab of a Volvo truck and saw for myself just how limited the visibility can be close up to a large lorry. The blind spots include immediately in front of the truck as well as the sides. Despite large mirrors there is a huge amount of unseen space and cyclists would be invisble even if sitting stationary immediately in front of a truck while waiting at traffic lights.

Whilst taking about the issue of cyclists we discussed the use of the Advanced Stop lines and the fact that motorists must stop at the first white line and not go into the cyclists waiting area. The highway code is clear...

178
Advanced stop lines. Some signal-controlled junctions have advanced stop lines to allow cycles to be positioned ahead of other traffic. Motorists, including motorcyclists, MUST stop at the first white line reached if the lights are amber or red and should avoid blocking the way or encroaching on the marked area at other times, e.g. if the junction ahead is blocked. If your vehicle has proceeded over the first white line at the time that the signal goes red, you MUST stop at the second white line, even if your vehicle is in the marked area. Allow cyclists time and space to move off when the green signal shows.
[Laws RTA 1988 sect 36 & TSRGD regs 10, 36(1) & 43(2)]

\rant over

Dartford 10

I was saying only on Tuesday last week that I wasn't going to run the Les Witton 10 that weekend. I had made this decision because I had run part of the proposed route in the Dartford Half Marathon last July and had not really liked the route. There was a long stretch which was into the wind on a narrow path by a busy road and as so often is the case when you can see ahead for more than a mile it can become quite disheartening. So my mind was clear I was not ready to do that again.

Then I received an email from my sister and to cut a long story short she had signed up for the race but now was suffering a slight injury and all the advice she received was not to run this weekend. So I said I would take the place and get the details changed.

Sunday morning arrived and I was really in two minds about running. Races are always a buzz but there was this thought that the route was going to trouble me between the 6 to 9 miles part where the mind starts to question and doubt. But on arrival I was quickly immersed in conversations with club mates and the usual pre-race chatter and thoughts of the route disappeared. I was cautious about time predictions but thought that 75 minutes would be the likely outcome as this was the first road race since Hastings, my training runs had not exceeded 5 miles and doubted I had a PB in my legs given how much cycling I was doing.

The race started on time and the first mile included some quick downhill sections and whilst everyone is bunched in a pack its hard to find a steady pace. I was tucked in behind club mates and felt that the 7 and 1/2 minute miling was a comfortable pace (first mile was 7'27) the next mile was flat'ish and was completed in 7'08 and I dont have much recollection of it. The next stage included a climb and turn and further climb and my time reflects the effort, with two miles of 7'27 and 7'32. After this, and although the runners were more strung out, there was a sharp interchange of word just behind me and I put my hand up to apologise ... had I unintentionally blocked someone? As I looked round there was the pale blue vest of the Cambridge Harrier's and the runner in question started to chat to me and we ran together and chatted for the next six miles. I guess I was aware that I had picked up the pace but as we were talking and sharing comments about past races I was not thinking too hard about my times. We went through half way and he asked about our time. At this point I pressed the lap button twice on my watch but I could see we were a fraction under the 37 minutes for half way. I was thinking that a 75 minute time was possible but would require a negative split.

We reached the section I so disliked in the summer and running with the CH I was running quicker and, strangley enough, in a more focussed and positive way ... we were slowly picking off other runners and and my splits for the last three miles were 7'03; 6'59 and 7'08. In total I had run the last 5 miles only a few seconds outside my 5 mile PB!!!!

My finish time was 1 hour 12 minutes and 30 seconds this is 9 seconds slower than my 10 mile PB set 2 years previously at the Sidcup 10 (race without much undulation). Also considering that I had for at least the first few miles of the race yesterday deliberately paced myself to achieve a 75 minute time and had, therefore, run a huge negative split.

Thoughts turn now to what next. Immediately there are ideas about going to race in Sidcup in early February and seeing if I can lower the 10 mile PB. Also I need to focus on recovery and that should include a recovery run later today. I cannot go to Club night on Tuesday due to a work commitment but I will need to run or do some exercise. I am not too worried at this stage of the build up to Paris that I am not following a plan. I will need to build mileage up during February and March but right now I am focussed on enjoying the running.

Cycling accident

While I was riding down Cannon Street just by the railway station on my way home from work last night the cyclist in front of me was knocked off his bike. I had tried to over-take him a few moments earlier but he was just a yard ahead of me when a pedestrian stepped out onto the road. Because I was so close I realised very quickly there was going to be an accident because the pedestrian had his back turned to the flow of traffic and at the last momet turned and walked into the bike. The cyclist for his part wasn't going so fast and wasn't being careless but I think he should have been shouting a loud / clear warning to the pedestrian but didn't until it was too late. As the bike stopped with the collision he went over his handlebars and he landed heavily on his back/head. I then realised he was not wearing a helmet and he lay there in front of me motionless. I had stopped but was just stood there frozen looking at him on the ground and could hear the panic in the voice of the pedestrian as he repeatedly said "I'm sorry... I'm sorry".
It seemed like a long time but it probably wasn't that he lay there on the road next to the stationary black cab. His eyes were open and slowly he started to move. Firstly he sat up and then he stood up although he was slow and lethargic in his movement. But actually he then mounted his bike and started to cycle off.
It was strange because he never spoke a word to the pedestrian. The pedestrian had made a potentially life threatening mistake and just walked away to catch his train home. The incident was over and I continued on my journey. I tried not to think about it as I needed to concentrate on my own safety for the remaining 45 minutes.
I was unusually keen to go to the running club last night and I really 'enjoyed' the training because life is good and although accidents do happen in this instance I was a spectator and the cyclist was 'okay' - well I think he was.
Lessons learnt - shout early, loud and often; be very careful when near train stations because commuters don't concentrate on traffic; and always wear a helmet.

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