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.

The Paris Marathon 2009 countdown

A count down timer to Paris Marathon

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