This 2009 blog is now retired, and in its place there is a shiny new 2010 version with my buildup to the London marathon on 25th April 2010:
www.timrunning2.blogspot.com
This time I'm collecting sponsorship for the run for a change so there will be details there about how to contribute to a good cause.
See you on the new blog!
Monday, January 18, 2010
Sunday, July 5, 2009
Recovery
I tend towards the view that after a marathon you deserve some time off from running, so I barely bothered during June. But while the evidence is that your physiology is impacted for about 6 weeks, after 5 weeks I was ready to run again. Of course starting with a 5km Parkrun race (I am in Glasgow for the weekend) may not have been a great idea, with that and a fast 5 mile plus hash run in the afternoon I was very sore today. Problem, I left my car 6 miles away last night after a 4th July party. In the end I did run over to pick it up, but with a mile of "warmup" walking before the legs felt up to anything swifter.
And what impact did 5 weeks off have? Well time wise I was almost exactly where I was on March 14th, or after a couple of weeks of a 12 week training schedule. It will be interesting to see if I can get my 5 and 10km times down again this summer.
And what impact did 5 weeks off have? Well time wise I was almost exactly where I was on March 14th, or after a couple of weeks of a 12 week training schedule. It will be interesting to see if I can get my 5 and 10km times down again this summer.
Wednesday, June 3, 2009
31/5/09 - Edinburgh Marathon
Distance: 42.2km/ 26.2miles
Altitude: 55m/ 160ft
Temp: 20°C/ 68°F
Weather: Clear and hot
After all the training in the cold of the northeast US and the cool of Scotland the day of the race dawns clear and bright with a forecast of unusually hot weather for this part of the world. I'm up early for my usual marathon breakfast of muesli, coffee and a couple of pieces of toast before the short walk to the bus and the ride into the middle of Edinburgh. The start is at the foot of Carlton Hill and organisation seems very effective as I drop my bag to be transported to the end, grab a sports drink and take a walk around the mustering area. We even have some good views of the city and Arthur's Seat to enjoy. I time my visit to the Portaloos well (no queue when I arrive, queues forming quickly as I exit) and find a good spot at the front of my mustering coral where we all enjoy the antics of a team of Spaniards who are giving the MC more audience participation than the rest of the assembled company put together.
With 5 minutes to go to the scheduled start we are walked close to the starting line, just behind the elite runners, and the race begins on the dot of 9am. The first section is all downhill and everyone at the front seems to get off at an even and easy pace despite the temptation to speed along in the perfect conditions. The pace continues to feel good and easy as we pass the Scottish Parliament and get a flat stretch on Queens Drive which brings us to Meadowbank Stadium where we pick up the route of the Edinburgh Half Marathon I ran. Another downhill stretch brings us to the only significant uphill on the course but this is easily overcome before the long downhill towards the seafront. My split for 5km was about 19:18 (at which point I accidentally turned off my stopwatch, ending self timed splits), probably about right given the considerable drop in altitude until the course reaches the sea after the 4 mile marker.
Once on the seafront the race settles down as we find the right pace in the calm conditions with just enough headwind to help keep us cool, and I pass the 10km timing mat at 38:26, only a little slower than the 10km race I ran a few weeks ago in appalling weather and 1 minute 40 faster than my last marathon in New York. This part of the course through Portobello and Musselburgh has plenty of spectators to cheer us on, especially around the first relay changeover at 8 miles (and near the eventual finish line at Musselburgh racecourse). The next stretch is more rural but with the road lined by hedges and trees there is quite a bit of shade, a boon as the temperature climbs. As we come through Musselburgh I hear cries of “come on Superman” and I'm duly passed by a runner wearing a costume. Having seen a very athletic looking “Elvis” complete with wig and white jumpsuit disappear ahead of me near the start it was dispiriting to get behind another costume!
The miles pass slowly as we continue relatively flat through Prestonpans and the halfway point (1:25:44, 55 seconds ahead of New York and maybe a little faster than ideal but I am still feeling strong) and then past the enormous Cockenzie Power Station, a landmark visible since we hit the shore near mile 4. Somewhere past mile 15 the two front runners pass me on their return west, well ahead of the third man. Here we turn inland for a “make up the distance” stretch, a short climb on a side road followed by a U-turn and a return to the coast road. By this time more of the lead runners are heading past (including one I recognise from Parkrun) and we get to see how many “Elite” (better than 2.30 predicted time) runners were being beaten by my fellow “Orange” (2.30-3.15 finishing time) athletes. Apparently in previous years the race featured a simple U-turn on the road but now they circle us around the grounds of Gosford House between miles 17 and 19. This is a pleasantly peaceful stretch for me, despite a sharpish climb in the first section on a dirt track that has been covered in a layer of dirt and gravel to level the surface, and the lack of any cooling breeze. Not so pleasant for those in the main pack with hundreds of feet kicking up dust I would guess.
Our loop brings us past the House and out at the gatehouse to begin the final stretch of 7 miles west back to Musselburgh. My expectation here pre-race was for a struggle into the prevailing wind like in the half marathon, but in fact we are running away from a slight tail-wind. This makes for some very warm stretches with not a breath of breeze, and a few low moments. Getting to the point where we are running opposite other runners with much more work to do gives a boost of sorts but this was one of the worst sections of the race for me as the temperature begins to combine with the usual tiredness to drag at my resolve to keep on pace. I also find that on a couple of occasions a slight increase in my breathing leads to sudden tightness in my chest, possibly as a result of the hay fever I always suffer a bit of in the UK spring. Luckily however easing the pace a fraction allows me to breathe again.
Now is the time in the race to take it one mile at a time as the cliché goes. On the positive side I am on schedule for the sub-3.00 time, passing 20 miles before the 2.15 mark and putting in sub-7.30 miles for the next 4, helped by a good dose of water on the head and soaking the hat at each water stop. I also have Superman back in my sights and I'm gaining on him, and overtook a girl about mile 24 to compensate for another who had pulled past me a mile or two previously. Not being beaten by too many women is up there in the unwritten rules along with men in costume!
The lowest point of the race comes near mile 25 where I briefly feel unbearably hot and sick and long for the final water station which arrives just in time to resurrect me for the run in. The final stretch is enlivened by increasing crowds as we return into Musselburgh and spot the racecourse, with the furlong markers to plot our remaining distance. Past marker 5, check, past marker 4, check, past marker 3, then the 26 mile sign and the cut though the perimeter onto the racecourse. Here the half marathon had seen us running on a range of surfaces, but today there is a plastic cover laid either for our benefit or to protect the racecourse surface. If it was the former they could do without it, I found it awful to run on and probably looked pretty wobbly for 200 yards before we got back on tarmac and the glorious sight of the finish... and a clock reading 2:58 and counting. A final sprint just failed to get me in under 2:59 but that was immaterial, I'd succeeded in running the race in under 3 hours and that's all that mattered.
The post race organization was good at this point (don't know how it held up a the crowds of finishers increased) as I was swiftly dosed with water , rehydration fluid, bananas, a medal and had my chip removed. Then the magic words “there is beer over there” and I stroll over to a table where angels in Stewarts Brewery shirts dispense samples of their Marathon Ale. It would seem like many fast runners are not convinced of the healing value of beer (shame on them!) so there was a small number of us at the table, allowing me to chat to a few who had finished in around the same time and knock back a few of the little cups of amber nectar. Then it was off to pick up my bag and walk into town to find a bus to Haddington to meet Tracy and the rest of the Edinburgh Hashers and sink a few more beers.
Overall the toll on the body was tolerable. For the first time in 4 marathons I get a little foot trouble (no blisters, just a couple of toes that get sore around mile 22 and suffer a little bruising) but suffer no chafing despite eschewing Vaseline for the first time. My excellent Nike shorts have never rubbed and a couple of plasters (band aids) protect the nipples perfectly. The knee and ankle joints never give a moments trouble, the leg muscles don't cramp at all and only the butt muscles get really sore on the course. Plus for the first time my IT band does not seize up within minutes of the finish. I have even kept my fluids and electrolytes topped up well despite the heat.
Later in the day (after a reviving shower) we meet a collection of Edinburgh Hashers who had competed in the 4 person relay and a considerable number from London who had done the full race... including Superman (actually Superwoman he told me), a Hasher from London who had ended up finishing just behind me. And what was the toll on the body the next day? Very sore quads and butt muscles, fairly sore calves and two bruised toes. I'll take that!
Altitude: 55m/ 160ft
Temp: 20°C/ 68°F
Weather: Clear and hot
After all the training in the cold of the northeast US and the cool of Scotland the day of the race dawns clear and bright with a forecast of unusually hot weather for this part of the world. I'm up early for my usual marathon breakfast of muesli, coffee and a couple of pieces of toast before the short walk to the bus and the ride into the middle of Edinburgh. The start is at the foot of Carlton Hill and organisation seems very effective as I drop my bag to be transported to the end, grab a sports drink and take a walk around the mustering area. We even have some good views of the city and Arthur's Seat to enjoy. I time my visit to the Portaloos well (no queue when I arrive, queues forming quickly as I exit) and find a good spot at the front of my mustering coral where we all enjoy the antics of a team of Spaniards who are giving the MC more audience participation than the rest of the assembled company put together.
With 5 minutes to go to the scheduled start we are walked close to the starting line, just behind the elite runners, and the race begins on the dot of 9am. The first section is all downhill and everyone at the front seems to get off at an even and easy pace despite the temptation to speed along in the perfect conditions. The pace continues to feel good and easy as we pass the Scottish Parliament and get a flat stretch on Queens Drive which brings us to Meadowbank Stadium where we pick up the route of the Edinburgh Half Marathon I ran. Another downhill stretch brings us to the only significant uphill on the course but this is easily overcome before the long downhill towards the seafront. My split for 5km was about 19:18 (at which point I accidentally turned off my stopwatch, ending self timed splits), probably about right given the considerable drop in altitude until the course reaches the sea after the 4 mile marker.
Once on the seafront the race settles down as we find the right pace in the calm conditions with just enough headwind to help keep us cool, and I pass the 10km timing mat at 38:26, only a little slower than the 10km race I ran a few weeks ago in appalling weather and 1 minute 40 faster than my last marathon in New York. This part of the course through Portobello and Musselburgh has plenty of spectators to cheer us on, especially around the first relay changeover at 8 miles (and near the eventual finish line at Musselburgh racecourse). The next stretch is more rural but with the road lined by hedges and trees there is quite a bit of shade, a boon as the temperature climbs. As we come through Musselburgh I hear cries of “come on Superman” and I'm duly passed by a runner wearing a costume. Having seen a very athletic looking “Elvis” complete with wig and white jumpsuit disappear ahead of me near the start it was dispiriting to get behind another costume!
The miles pass slowly as we continue relatively flat through Prestonpans and the halfway point (1:25:44, 55 seconds ahead of New York and maybe a little faster than ideal but I am still feeling strong) and then past the enormous Cockenzie Power Station, a landmark visible since we hit the shore near mile 4. Somewhere past mile 15 the two front runners pass me on their return west, well ahead of the third man. Here we turn inland for a “make up the distance” stretch, a short climb on a side road followed by a U-turn and a return to the coast road. By this time more of the lead runners are heading past (including one I recognise from Parkrun) and we get to see how many “Elite” (better than 2.30 predicted time) runners were being beaten by my fellow “Orange” (2.30-3.15 finishing time) athletes. Apparently in previous years the race featured a simple U-turn on the road but now they circle us around the grounds of Gosford House between miles 17 and 19. This is a pleasantly peaceful stretch for me, despite a sharpish climb in the first section on a dirt track that has been covered in a layer of dirt and gravel to level the surface, and the lack of any cooling breeze. Not so pleasant for those in the main pack with hundreds of feet kicking up dust I would guess.
Our loop brings us past the House and out at the gatehouse to begin the final stretch of 7 miles west back to Musselburgh. My expectation here pre-race was for a struggle into the prevailing wind like in the half marathon, but in fact we are running away from a slight tail-wind. This makes for some very warm stretches with not a breath of breeze, and a few low moments. Getting to the point where we are running opposite other runners with much more work to do gives a boost of sorts but this was one of the worst sections of the race for me as the temperature begins to combine with the usual tiredness to drag at my resolve to keep on pace. I also find that on a couple of occasions a slight increase in my breathing leads to sudden tightness in my chest, possibly as a result of the hay fever I always suffer a bit of in the UK spring. Luckily however easing the pace a fraction allows me to breathe again.
Now is the time in the race to take it one mile at a time as the cliché goes. On the positive side I am on schedule for the sub-3.00 time, passing 20 miles before the 2.15 mark and putting in sub-7.30 miles for the next 4, helped by a good dose of water on the head and soaking the hat at each water stop. I also have Superman back in my sights and I'm gaining on him, and overtook a girl about mile 24 to compensate for another who had pulled past me a mile or two previously. Not being beaten by too many women is up there in the unwritten rules along with men in costume!
The lowest point of the race comes near mile 25 where I briefly feel unbearably hot and sick and long for the final water station which arrives just in time to resurrect me for the run in. The final stretch is enlivened by increasing crowds as we return into Musselburgh and spot the racecourse, with the furlong markers to plot our remaining distance. Past marker 5, check, past marker 4, check, past marker 3, then the 26 mile sign and the cut though the perimeter onto the racecourse. Here the half marathon had seen us running on a range of surfaces, but today there is a plastic cover laid either for our benefit or to protect the racecourse surface. If it was the former they could do without it, I found it awful to run on and probably looked pretty wobbly for 200 yards before we got back on tarmac and the glorious sight of the finish... and a clock reading 2:58 and counting. A final sprint just failed to get me in under 2:59 but that was immaterial, I'd succeeded in running the race in under 3 hours and that's all that mattered.
The post race organization was good at this point (don't know how it held up a the crowds of finishers increased) as I was swiftly dosed with water , rehydration fluid, bananas, a medal and had my chip removed. Then the magic words “there is beer over there” and I stroll over to a table where angels in Stewarts Brewery shirts dispense samples of their Marathon Ale. It would seem like many fast runners are not convinced of the healing value of beer (shame on them!) so there was a small number of us at the table, allowing me to chat to a few who had finished in around the same time and knock back a few of the little cups of amber nectar. Then it was off to pick up my bag and walk into town to find a bus to Haddington to meet Tracy and the rest of the Edinburgh Hashers and sink a few more beers.
Overall the toll on the body was tolerable. For the first time in 4 marathons I get a little foot trouble (no blisters, just a couple of toes that get sore around mile 22 and suffer a little bruising) but suffer no chafing despite eschewing Vaseline for the first time. My excellent Nike shorts have never rubbed and a couple of plasters (band aids) protect the nipples perfectly. The knee and ankle joints never give a moments trouble, the leg muscles don't cramp at all and only the butt muscles get really sore on the course. Plus for the first time my IT band does not seize up within minutes of the finish. I have even kept my fluids and electrolytes topped up well despite the heat.
Later in the day (after a reviving shower) we meet a collection of Edinburgh Hashers who had competed in the 4 person relay and a considerable number from London who had done the full race... including Superman (actually Superwoman he told me), a Hasher from London who had ended up finishing just behind me. And what was the toll on the body the next day? Very sore quads and butt muscles, fairly sore calves and two bruised toes. I'll take that!
27/5/09 - Inverness
Distance: 13.06km/ 8.12miles
Altitude: 20m/ 66ft
Temp: 17°C/ 63°F
Weather: Overcast
My final outing before the marathon and I again aim for an hour of steady running with a few periods at race pace. I'm also taking a look at potential hash trails in the area so I follow some of the pleasant route I used 4 days ago down to the point where the river and canal diverge, then follow the canal to the A82 bridge where I cross and investigate options on the west of the canal. This features some trail and some residential streets before I climb to get good views over the city and Moray Firth from the Scorguie area of town.
Dropping back to the canal I cross the last lock gates before it projects out into the Firth and follow the coastal route around South Kessock and back into town where I cross to the east bank and follow the River back home. All in all I feel ready for the race, though I have been suffering some muscle soreness and cramps ever since the Ben Nevis climb. I'll make sure I get plenty of rest and salts, especially Potassium, before the race.
Altitude: 20m/ 66ft
Temp: 17°C/ 63°F
Weather: Overcast
My final outing before the marathon and I again aim for an hour of steady running with a few periods at race pace. I'm also taking a look at potential hash trails in the area so I follow some of the pleasant route I used 4 days ago down to the point where the river and canal diverge, then follow the canal to the A82 bridge where I cross and investigate options on the west of the canal. This features some trail and some residential streets before I climb to get good views over the city and Moray Firth from the Scorguie area of town.
Dropping back to the canal I cross the last lock gates before it projects out into the Firth and follow the coastal route around South Kessock and back into town where I cross to the east bank and follow the River back home. All in all I feel ready for the race, though I have been suffering some muscle soreness and cramps ever since the Ben Nevis climb. I'll make sure I get plenty of rest and salts, especially Potassium, before the race.
25/5/09 - Hill of Binns, near Garmouth
Distance: 7.25km/ 4.5miles (approx)
Altitude: 10m/ 33ft
Temp: 16°C/ 61°F
Weather: Damp and humid
We drive out east of Inverness to meet up with the local hash runners, at a wooded hill near the Moray Firth. The demographic of the group is quite old so the pace is slow, but we cover some tough terrain with climbs, dense undergrowth and uncertain footing. It is a good prep in the last week before the marathon (if I watch my footing), easy paced but with a few chances to work hard.
Generally we make out way clockwise around the wood, but the trail twists and turns confusingly for a long period of time until we finally reach a spectacular viewpoint overlooking the Moray firth with expansive views of the coast east and west. Then we drop down near sea level and skirt a firing range before climbing back over to our starting point.
The map approximates out route, it was a lot more convoluted!
Altitude: 10m/ 33ft
Temp: 16°C/ 61°F
Weather: Damp and humid
We drive out east of Inverness to meet up with the local hash runners, at a wooded hill near the Moray Firth. The demographic of the group is quite old so the pace is slow, but we cover some tough terrain with climbs, dense undergrowth and uncertain footing. It is a good prep in the last week before the marathon (if I watch my footing), easy paced but with a few chances to work hard.
Generally we make out way clockwise around the wood, but the trail twists and turns confusingly for a long period of time until we finally reach a spectacular viewpoint overlooking the Moray firth with expansive views of the coast east and west. Then we drop down near sea level and skirt a firing range before climbing back over to our starting point.
The map approximates out route, it was a lot more convoluted!
Sunday, May 24, 2009
23/5/09 - Inverness
Distance: 12.25km/ 7.61miles
Altitude: 20m/ 66ft
Temp: 17°C/ 63°F
Weather: Spitting rain
A showery but warmish day and I set out when a series of heavy showers finally relent, expecting to get a dousing at some point. We biked 42.3km (26.3 miles) around the Beauly Firth earlier so I don't push the run and stick to flat ground around the River Ness. I head first for the paths over the islands, then run around the edge of Bught Park and all the way past playing fields down to the point where the River and Canal diverge (using so pretty muddy paths on the riverside).
I use the canal towpath to return as far as the A82, then cut back past Queens Park athletics stadium, across Bught Park again and north along the river. Next I plan to run over to the canal but my dodgy sense of direction fails me and I wend my way in residential streets (and past a host of B and Bs) until I find myself back at the river where I cross and take the route home along the river.
I still have 15 minutes to kill so I run along the pedestianised High Street and climb up to Crown Circus before meandering on the streets near our house to complete the hour. And amazingly the real rain never arrived!
Altitude: 20m/ 66ft
Temp: 17°C/ 63°F
Weather: Spitting rain
A showery but warmish day and I set out when a series of heavy showers finally relent, expecting to get a dousing at some point. We biked 42.3km (26.3 miles) around the Beauly Firth earlier so I don't push the run and stick to flat ground around the River Ness. I head first for the paths over the islands, then run around the edge of Bught Park and all the way past playing fields down to the point where the River and Canal diverge (using so pretty muddy paths on the riverside).
I use the canal towpath to return as far as the A82, then cut back past Queens Park athletics stadium, across Bught Park again and north along the river. Next I plan to run over to the canal but my dodgy sense of direction fails me and I wend my way in residential streets (and past a host of B and Bs) until I find myself back at the river where I cross and take the route home along the river.
I still have 15 minutes to kill so I run along the pedestianised High Street and climb up to Crown Circus before meandering on the streets near our house to complete the hour. And amazingly the real rain never arrived!
21/5/09 - Inverness
Distance: 12.51km/ 7.77miles
Altitude: 20m/ 66ft
Temp: 15°C/ 59°F
Weather: Pleasant evening
I have given up on my training regime for the final tapering to the marathon as it seems a little intense, and instead I'm taking the advice from several sources to ease up on mileage, mix in some race pace and do some cross training. The 70 minute run on Tuesday went well so I decide to repeat the one hour dose by taking a similar route but shortening it by not running south to start and varying the directions to and from the bridge.
This time I head west to start, over the river and then north on the river bank until I pick up the A82 to the A9. Once again I run north on the east side of the bridge (passing the Inverness Caley Thistle stadium, the only Premier League venue I've mixed into a run - for 2 days at least; and until such time as Partick Thistle get promotion) to get the daytime views and back on the west side.
Now I follow the bike path into the city (approximately), following the shore road, then cutting through the city centre and up the steep final section to the house we're staying in in the Crown area of town.
Altitude: 20m/ 66ft
Temp: 15°C/ 59°F
Weather: Pleasant evening
I have given up on my training regime for the final tapering to the marathon as it seems a little intense, and instead I'm taking the advice from several sources to ease up on mileage, mix in some race pace and do some cross training. The 70 minute run on Tuesday went well so I decide to repeat the one hour dose by taking a similar route but shortening it by not running south to start and varying the directions to and from the bridge.
This time I head west to start, over the river and then north on the river bank until I pick up the A82 to the A9. Once again I run north on the east side of the bridge (passing the Inverness Caley Thistle stadium, the only Premier League venue I've mixed into a run - for 2 days at least; and until such time as Partick Thistle get promotion) to get the daytime views and back on the west side.
Now I follow the bike path into the city (approximately), following the shore road, then cutting through the city centre and up the steep final section to the house we're staying in in the Crown area of town.
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