Milton Keynes Marathon

It's 2 days since I ran MK Marathon so I've had a bit of time to reflect on the race. I've been training for this since I PB'd at the Stevenage half marathon in November, 2013.

Prepared, sort of

Got all my stuff ready the night before, so I wouldn't be panicking on Monday for safety pins and my running belt. I woke up at 6am and made myself porridge and had a glass of water. I wasn't really sure what else to eat, normally I don't eat much more than that before a race, but I knew I'd need a bit more sustenance. Opted for a homemade banana and chocolate milkshake, which was a successful breakfast choice the morning I ran the Baldock Beast half marathon.

Got dressed, packed my bag (with some lunch, water, Clif bars, vaseline, spare clothes), and jogged up to the High St for 7:30am to meet Barry, Lewis, and Simon and his wife, who were driving us to MK. Made the trip to MK in super-fast time, and we were in the MK Dons stadium for 8:30am.

MK Dons stadium, finish line

Had a lot of hanging around to do before we had to make our way to the start for 9:30am. Ate a Clif bar to stop any possibly energy deficit, after being reminded about hydration and energy needs by a Pete Luxford text! Was good to relax and have a chat too. Met my friends Jay and Kayleigh in the baggage area just as we were walking to the start, Jay was running the marathon and Kayleigh the half.

Barry, Simon, and me, trying not to look nervous

I was looking out for the sub 4:00 pacer, who was carrying a helium balloon. As soon as I spotted him I said bye to everyone else (who would be running much faster than me) and stuck close. The start area was so crowded, 5000 runners in total, I've never run in such a big race.

Waiting

When the race started we walked to the start line so that we'd have a nice gap in front of us. Couldn't believe that there were people starting at the front who were running really slowly, or walking. Made the first mile or two quite irritating having to weave in and out. We managed to keep to the intended pace though (9 min/mile). At mile 3 we passed the first water station and I immediately decided I needed a wee. Had to ignore it because if I stopped I knew I'd be in trouble.

I spotted my friend Duncan from running club and his family; I shouted loudly to get his attention! So exciting to see people I knew. The first 6 miles twisted around Center MK, and it was good to spot Simon and Barry running together on the opposite side of the road (although about half a mile in front of me). I stopped to yell at them! As I headed back towards MK Dons stadium I saw some runners in a group carrying a boat, raising money for their rowing club. Crazy!

At mile 8 I suddenly spotted my children and husband at the side of the road. I couldn't believe it, because they'd told me they weren't coming to support (apparently they were at the start but I missed them). I tried not to cry as I ran to them for hugs and kisses, but gave in to the emotion as I set off again down the road.

My stomach gave me the first hint of trouble at this point. I was taking on water regularly, both internally and externally. Also eating Clif shot bloks every few miles. Gatorade when it was available (I'm not a fan of energy drinks though, although Gatorade is the only one I can stomach). But I carried no gels (because of previous stomach woe on long training runs).

At mile 10 the half marathoners split off and headed back to the stadium, whereas we turned off into a housing estate and onto the Redway. I had a chat with a fellow sub 4:00 runner at this point, and admitted that my leg was hurting a lot (my right hamstring had been aching from mile 3 but I'd hoped it would just ache and not get worse). I was full of doubt that I could carry on to be honest, but managed to maintain the sub 4:00 pace for another 8 miles.

Missed the gel station at mile 12 (not worried though because I still had some Clif shot bloks and hadn't planned on taking a gel). We ran around the east side of Willen Lake, and here I was a bit sad to see many runners laid on the grass receiving medical attention. The heat was quite intense at this point because it was very open aspect; luckily I'd been taking on plenty of fluid so wasn't feeling affected by the heat.

At mile 18 we hit a steep hill at the top of Willen Lake and my hamstring finally stiffened in my hips so much that I could hardly move my legs. I decided to stride up the hill to try to loosen everything. The 4 hour pacer was in the distance at this point, but I knew from my pace band that I still had a few minutes in hand, plus he was aiming at 3:56 and I was aiming at 3:59:50. However, as I started to run again I realised my legs had stiffened too much and I was going to be in a lot of pain for the next 8 miles. I made a tearful phone call to my husband to tell him "I might be a bit longer than 4 hours". He offered to come and pick me up but I was determined to carry on and aim at 4:10.

The slower pace was a bit easier, but I still had to walk every so often. Saw Scott and Julie from running club at mile 21, what a fab surprise! I nearly cried on them both too. Scott cheerfully informed me I "only had to run to the roundabouts and back"! I managed to push myself onward by run-walking, before I started to feel my knee seizing up at mile 23. It was the familiar ITB problem I had last time I trained for a marathon. I panicked! At this point the 4:15 pacer passed me and I felt defeated. Texted my husband to tell him where I was (I couldn't bear to ring him), and he said they were all at mile 25 waiting for me. I set my Garmin to a run-walk strategy for some bleepy reassurance and just pushed on.

The marshals were screaming at us to run, use our "energy", "don't walk", "come on you can do it", "this is the last hill" (LIARS!). I walked on the hills; there were a lot of underpasses at this point in the race, steep hills up and down that were painful to run on, even going down. At mile 25 I saw my children and tried not to walk anymore for them. Managed a slow shuffle along the road, then spotted Simon and his wife, and Lewis, at the side of the road. And KFC! Yay, nearly there. Kept on running even though I really wanted to walk for a bit.

Entered the stadium to a massive cheer, and I could hear people calling my name, which was a bit weird! As I crossed the chip mat the announcer said my name and that I'd be the next person to cross the line (at this point an unsporting woman passed me and said "oh no you won't", BITCH!) Heard people cheering for me, and spotted Jess, Ann, and Lynn from running club at the finish line! It was them making all the noise! Brilliant. Crossed the line (4:22:01 chip time, a 37 minute PB) and immediately sobbed all over them, sorry ladies. Barry was there too with his wife, he looked a bit shell-shocked! Collected my medal from an adorable little boy who put it round my neck and said "You've done really well".

Super!

Reflecting on what went wrong for me in the race. I paced it fine I think, the problem was my hamstring and knee. Possibly not enough strength work. Possibly I overtrained (peaked too soon and then was tired); I'd been feeling rubbish and unfit throughout April. The Florida holiday perhaps contributed (nothing I could do about that). Perhaps I just overestimated my ability, and should've aimed at 4:15 this time. Maybe I'm just not cut out for the marathon distance, full stop.

Whatever the reason, I know I don't want to run another marathon until I'm much fitter and stronger, until I've finally figured out my diet and got my weight at a steady level. The plan is to get quicker over half marathon distance (which is my favourite distance), and try to PB at 10K distance later this year.

What's up next? Stotfold 5K on May 18th, Marston 5K on June 20th (possibly only as a spectator), then Herts Hobble off-road marathon on June 29th. D'oh! (LOL) I'm taking that one easy, 5:30 at least, and lots of tea and cake en route.

Talking about marathons...

So, last night I spotted a tweet by @marathontalk (http://www.marathontalk.com/) linking to this NY Times article about people who "plod" around marathons. I posted a link to the article on Facebook and invited my friends to comment. Safe to say, it's a touchy subject.

Just read this article thanks to Marathon Talk on twitter. According to "seasoned marathoners", anyone who runs a marathon slower than 4 hours is ruining the skill of running a marathon. I disagree (obviously, with my 4:58 PB). What do you think?

A Finishing a marathon without collapsing is a minor miracle by itself. Comments like that completely undermine the massive personal achievement of anyone who completes a Marathon.

B That's outrageous! What a ridiculous point of view. Anyone who completes a marathon has my total and utter respect. End of.

C Why not make it sub 3 hours? Idiots...

D Hear hear that! My cousin has power walked 10 marathons and raised heaps for cancer research. That’s awesome in my mind.

E I think anyone who has completed a marathon even once has my utmost respect. Regardless of time. It's a personal best and a free country and it's usually those who do it even once raise a ton of money for good causes.

ME Good. I'm glad you all agree with me. Thought I was going mad for a moment.

F It's all relative is it not?

By that I mean, if you are fast then a fast marathon is an achievement, if you are slow a slow marathon is an achievement no? My target for MK is finishing, then finishing under 4hrs is my next target.... My training was done so I could complete a marathon not race a pro!!

G It's a foot race not a running race....it doesn't matter whether you run, skip, walk or shuffle. Walking a marathon is hard work, you are on your feet for a long time. The Long Distance Walkers Association (LDWA) organise some fantastic marathons......and quite often the opposite applies here....the runners are 'gatecrashing' on the walkers event! 

H Taking 6hrs to complete a marathon is harder than taking 4......

G but only if you are capable of completing a marathon in 4hrs

J Does annoy me slightly people walking marathons that are hard to get into, a big part is the time you have spent training in the build up to the event, if you want to enter a mara you gotta be prepared to put in the training hours not just turn up on the day

K As you all know, I think anyone who isn't an Olympian should just quit. I mean anything over 4 hours is just a nice stroll... 

J I think time is irrelevant as long as its the best you can give on the day, but walking isn’t an achievement for most and they are taking up places of people who are prepared to push themselves

K Should every runner be pushing themselves to the limit then? I would say the way the race is marketed dictates who enters it. If the race says 8hr cut off, you'll get those doing it in 8hrs.
If it was 4hrs then you'll get only faster runners. Its a commercial thing though.
More runners, more money. Personally I think both sides are right, its down to the organisers to decide who they want.
If London decided on a 3.30. Cut off I wouldn't mind. I'd just not enter. Probably train to get in though....

D Does that mean power walking too! As i know my cousin trains v hard!

ME I think power walking counts D, because as I've found out, R can walk faster than I can jog! It definitely counts!
I think K  is correct when he says it's up to the organisers who they're marketing. A 4.5 hour cut off would put me off from entering, whereas a 7 hour marathon opens it to most.

L There is always someone faster and always someone slower than you, so its always dangerous to comment on what a good pace is.....
If people get round giving it their best then that is the achievement not the time it takes.

D After going to watch the London one, my first, I was impressed with all of them specially watching an 81 yr old coming to the finish after 6 hrs...god bless him xx

M I think that is why tiered starting waves are really important... The annoying people are those who submit a much faster estimated time just so they can start upfront - and then get in the way!

N I haven't got a problem with how long anyone takes. If you've won a place in the ballot and want to walk it in 7 hours, go you ahead... just don't start near the front so everyone has to weave around you!

P I completely disagree with this article. When I completed the VLM in slightly over 4 hours, I was physically broken afterwards. The people I had real respect for though, were those who finished around 5 hours something. In my mind, they would probably have still run the whole thing or most of it, at a pace that challenges them but they had spent longer on their feet running than me. That must be more knackering. A bloke I know from our club has completing many marathons sub 4 hour but when he walked the xxx walkathon he said that felt harder!

Q I haven't got a problem with how long anyone takes either, but just to play devils advocate - you have 2 people, ones run it in sub 3 and the others walked it in 8. Both get the same medal and can call themselves marathoners - surely it must devalue it for the runner!? Maybe they should have separate entry categories I.e marathon runners and marathon walkers - some races do this.

ME I don't think the time someone else finishes a marathon in devalues the race for someone who ran it faster (you could say the same for a 10K race, who worked harder for their medal, the person who ran 45 mins or who ran 75 mins?). It's about the personal challenge in my opinion.
You challenge yourself to run sub 3, you do it, you're thrilled. You challenge yourself to complete the distance, you do it in 8 hours, you're still thrilled.
And then you rechallenge yourself at a later date to run it again but faster!
Exactly why when I completed my first marathon (sub 5) I was thrilled at first and then became less thrilled as the year passed because I realised I wanted to do it again, but faster.

R Surely its all about the personal achievement. We all have different goals in life and are all at different fitness levels. Finding running difficult I would love to be able to complete a marathon in 4 hours but will be delighted whatever time I complete xxxx in.

S I think the fact that you're timed and that there is a 'winner' - the person who is the fastest racer, is a hint towards what you're meant to be achieving - your fastest possible time, whether that be running or walking for you.
I think in answer to your question though, if you could do it under 4 hours, you should. In my opinion the same applies to 3 and 5 hours.
I saw a picture of a guy who walked it after having a heart bypass a few years previous and he looked shattered, so I think there is a place for walking it if that's the best you can achieve at that time in your life, or if it's a marathon organised by a walking association.
For me personally my biggest battles have been staying injury free and pacing (not going off too fast) so they're the skills I aim to learn at this point in my journey.
I'd best get a good time when I do my first marathon in June now!!!
I would however make a sprint finish compulsory....even if you are walking

J I honestly don’t think the length of time taken makes a difference, but most of the population could walk a marathon (normal walk) if you want a stroll then do a LDWA event, if you want to be a marathoner then put in the training hours.
Big achievements are hard earned and individual some peoples 5ks are the equivalent to a marathon for some but they have trained from walking to run/walks etc

Q Yeah I think if you've covered the distance great, but unless you've run the whole distance (regardless of time taken) you shouldn't call yourself a marathon runner

ME LOL Q  you really are taking "devils advocate" seriously, I feel I should run all the way round MK now to earn my medal  Z  finished xxx in 3:52 by run-walking from mile 18, I like his style.

K I look forward to the day I can call myself a marathon runner

C Harsh Q! Couldn't care less if people did it in 2 hours or 12, don't need other peoples efforts to justify your own achievements. If I ran 20 miles and broke down and had to run/walk/hobble the last 6 I would still consider that I'd 'ran' it. For me, unless you have ambitions to win a race you shouldn't really worry about the strategy of everyone else. For example you can have no idea about others' stories. You might have a 600lb man have lost half their body weight with a goal of walking a marathon, that would be more of an effort than a fitness freak jogging round in five hours, no? In football parlance, concentrate on your own game

J That 600lb man would have put in the training and done fantastically well to lose half his bodyweight, deserves his medal, its the people who enter do little or no training turn up on the day and just plod, as runners we know that a marathon finish started months/years previously with a lot of time and effort in training, if you have put the graft in and do your best on the day and achieve 8hrs then you deserve your medal, if you just turn up and saunter round then im not sure you do

C All I'm saying is that the only medal I'm worried about is mine. If someone wants to rock up and walk round then so be it. Wouldn't devalue my achievement. You worry too much J 

Q I think I just heard Pheidippides turn in his grave 

C Haha. Look at us having reasoned debate. It will never last...

J Certainly wouldn’t devalue your achievement C, just they are taking the place of other people who would have put in a lot more effort

T Who the @*!! do they think they are? If I want to run backwards on my hands I will. It's no one else's business. If some self-pontificating pillock needs his achievement validated by my or anyone else's time, then that says more about his sad life and attitude than others or the sport.

ME J you have reminded me of this story I read recently, asking if you can run a marathon without training. Please ignore the fact Jedward are in it http://www.bbc.co.uk/news/magazine-17456672

J "If you walk briskly at 15 minutes per mile, that's six-and-a-half hours to do 26.2 miles - most people could sustain it."

J "Training needs real commitment. Personally I think training for a marathon is more of an accomplishment than running it."

ME J I completely agree, training for a marathon is harder than the race itself. Although when it's pissing down with freezing rain for 4 hours it's pretty hard, eh H?

H you forgot the wind <we’re referring to Preston Guild Marathon>

J Do think the 4hrs thing is complete b#ll###s anyone going sub 4 is officially quick

Q I've only done it once in 3 attempts.

C So J are you just talking about the big over-subscribed races J? If someone strolls round in 8 hours in a local marathon which didn't reach its limit is that more acceptable? I suppose if I actually trained for one my opinion might differ...

J If there making cut offs in a local race that hadn’t filled up then fair enough, that’s prob a good thing supporting local events

G I take my hat off to someone who doesn't train and manages to complete a marathon 

H you would be quicker if you didn’t run in a hat!!

H just for information in the 2012 London marathon 36,705 runners finished..........if they had a cut off at 4 hours only 11,051 would have got a medal..........a 3hr cut off would reduce this to 1,245 medals.....they could make a massive saving.....

N If we are going to ban plodders from marathons as they are not real runners, then surely anyone not wearing proper running attire should be banned as well??? I mean how can you validate your existence if you happen to be beaten (not run as quickly) by the above <I had posted a pic of G in fancy dress at London this year> 

G That's what I was telling everyone I ran past in the last few miles! 

G serious runners - fancy dressers - charity fun runners - plodders - walkers can all exist in perfect harmony. Only an elitist-spoil-sport would say otherwise

H unless Mo Farah is on your shoulder waiting to pounce in the last mile and you are going to win some money out of where you finish.....the only race you are running is against yourself.........if you are seriously worried about your time and worry that people will over estimate and get in your way...........over estimate your own time......you are in control of where you start the damn race!!!

V I entered the ballot but some of you guys are scaring me lol

ME Sorry V I'll remove that photo of G

K Remember Brendan Foster suggested Mo Farah should quit marathons as he could only run 2.08

J He is still reeling from being beaten by me and G last year lol

Holiday runs

Since my last blog post I've been to Florida with The Family on holiday. It was a rather ill-timed holiday in view of my planned marathon but (a) I didn't plan it and (b) it's tricky explaining (without appearing selfish/crazy) to 10 other people (in September) why you'd rather the family holiday was 2 weeks earlier, a week later, or perhaps postponed until May.

Anyway, I decided to embrace the warmer climate and plan some speedwork for the 2 weeks, calling it "warm weather training" and styling myself as some sort of ATHLETE.

I must have walked miles every day around theme parks (cross training), little bit of daily swimming (recovery), and then some running.

Day 1: 5K tempo run with the husband (he's fast now and has decided to help me get faster). I managed to keep up with him, mainly because he was tired and a bit hungover.

Day 3: 10K easy, aim was to maintain at least 9 min/mile pace.

Day 4: Found a local hill and ran up and down it 7 times, until I'd logged 2 miles.

Day 6: 5K tempo with the husband, saw what 1 min/mile faster than me looks like over a mile. He did slow down after his fast mile to say hello.

Day 7: 10K easy

*insert few days of tiredness and a sickness bug*

Day 12: 10K slow, pushed to a fast(ish) mile near the end


Not quite as speedy or full of training as I'd have liked but at least I got out there, ran in the heat, and didn't gain any weight. Now I'm back in the UK and I'm in full-on taper mode. I ran 15 miles the Saturday after I got home (to remind my legs what they will have to do soon), and I'm planning 8 miles this weekend.

MK Marathon training: last long run

I've just finished my last 20 mile training run for MK Marathon on May 5th. I've not run since Monday, when I completed my fast mile for Jantastic, because I wanted to rest a tight hamstring. I've been stretching and rolling in the week to help it, and it feels OK now (except when I sit down for a long period).

The plan for the 20 miles was to run 10 laps of the village, which is a 2 mile route we run with the beginners group at Stotfold Runners sometimes. Running laps can be tedious, but it's good mental training for an endurance race, with the added benefit of being able to pop home for a wee :)

I ran with several friends: Ed, Helen, Adam, Tracey, and Ralph. Ed is tapering for Manchester Marathon next weekend so he didn't run far, but it was great he came and he's looking comfortable (and uninjured!) ahead of the race. Helen is coming back from illness and is training (with Adam) for a local 10K next week then their first half marathon in May; they both did really well. Tracey was out running while her family made her Mother's Day breakfast (hope it was good!). 

Ralph came for the last 10 miles, his first run since a nasty accident while on his road bike (stupid dogs). I don't think he intended to stay for 10 miles, but he caught me during my moaning phase -- the point when I hit 14 miles and start to think marathons are a silly idea and I want to go home; he made me carry on despite me saying my legs hurt ("Are they injured hurt or tired hurt?" Tired hurt. "Let's do 20 miles then.")

I'm glad I ran the full 20 miles now I'm home and recovering, I'd have been kicking myself if I'd stopped at 18 miles. I had a cold bath for 10 minutes to help recovery, during which my children brought me Mother's Day breakfast. Eating a bacon sandwich in the bath is very wrong indeed. 


The run was my slowest 20 miler to date, but I'm happy (on reflection) because I've completed three 20-mile training runs this month and I only planned two, plus I didn't walk at all, and when I last trained for a marathon I ran-walked my only 20 miler while injured. Getting to the "end" of marathon training uninjured is a huge relief!

For the next 2 weeks I'm aiming to do some speed training with my husband. He's determined to have me running 5K in 22 minutes! I'm planning a 15 mile run around the Easter holidays as an official start to the taper. Race Day approaches!

March 31	Core	Rest	Pilates	5K tempo	Core	6-10 miles	Pilates
April 7	5K tempo	Core	6-10 miles	Pilates	5K tempo	Core	6-10 miles
April 14	Pilates	Rest	Rest	Club run	Core	15 miles	Pilates
April 21	5K tempo	Club run & Pilates	6 miles	Club run	Rest	Cross (bike)	8 miles
April 28	Circuits	Club run & Pilates	4 miles	Club run	Rest	NHRR 5K (easy)	2 miles
May 5	MK marathon

       

The "nearly finished" training plan

Last week...


I made a triumphant* return to circuits on Monday. It was partner circuits, which means you work in a pair and one person does a number of lunges (for example) while you do sit ups, then you swap over. I was with Tracey, and we were quite evenly matched, but she decided to take her time choosing a resistance band to use for lateral raises, so I ended up doing over a minute of non-stop climbers. I will get my revenge...

*Sloth-like

On Tuesday I helped at beginners running club and took some of the run-walkers on a 2 mile slow-paced run (2 min run/1 min walk). I think I broke one of the ladies because she told Pete after that her shins really hurt. Oops. Pilates was hard on arms and core this week, with more lateral raises and lots of press ups. I think Zanna and Pete are collaborating :(

I intended to run either after the morning school run or at lunchtime on Wednesday, but work meant I was busy until 2pm. Giving myself 45 minutes, I decided to run up to Wilbury Hills/Standalone Farm. It's just over 5 miles, and I finished in just over 45 minutes (no time for a shower before the school pick up!). A very good tempo run that made me feel happy at the end.

I went to both running club sessions on Thursday. Ed and I took the run-walker beginners for an underpass session (fast up and slow down). I joined in on some of the sprints but didn't push hard. For inters we did a pyramid session: 100m, 200m, 300m, 400m, 300m, 200m, 100m sprints. Didn't do all that badly really, even though I hate doing sprints. 

I didn't do anything on Friday and Saturday in preparation for my long run on Sunday. Original plan was 14 miles as a cutback week, but after chatting to Lewis about long runs he convinced me to run another 20 miler. (Completely screws up my Jantastic plan for March but nevermind!) Ed suggested we run 2 mile laps of Stotfold (the route we take our beginners on), which meant other people could join us for one or more laps and not have to run too far. The aim was to run at marathon pace, which for Ed is 8:30-9:00. I stuck with him for about 10 miles but then started to tire. Lewis joined us at 10 miles and I ran with him for a bit, then with Pete. I thought I was running backwards at one point, perceived slowness. Anyway, finished the 20 miles in 3:03, which is 12 minutes faster than last weekend, thanks mainly to Ed and his fast first 10 miles.


Next week...

Monday: Rest day
Tuesday: Beginners running club (2 miles); Pilates
Wednesday: 9 miles, with 6 @ marathon pace
Thursday: Both running club sessions. I'm leading this week, so will be general runs out and back to Fairfield (for both groups). Will hopefully gain miles by looping back between groups
Friday: Rest day
Saturday: Bike ride, I'm behind on my annual target so I'm thinking of an early morning 15 mile cycle ride around the Greenway
Sunday: 13 miles, running with a friend on the Greenway from Standalone

The Hilliest Run I can think of, and MK marathon week 16 training plan

Northern hilly long run

The route for my long run this weekend has been planned for several months! I like to run at least once when I visit my parents in Lancashire, usually with my sister. I enjoy the challenge of running up some impressive hills: it makes a change from the relative flatness of Bedfordshire.

In 2011 and 2012, my sister and I used to run between 5 km and 10 km together. The 10 km route we run is a loop of Great Harwood, Clayton-le-Moors, and Rishton that is an undulating course; there are three distinct hills that are either steep or long. Tough, but good for training.

A few times in 2013, when my sister was training for her first half marathon, we started running a different route, a 9 mile hill loop through Great Harwood, Read, and Sabden that takes in the lower part of Pendle Hill. There is a huge climb at the beginning of the route, but that means there is a lovely downhill stretch at the end. We've never run it all the way though, my sister doesn't appreciate the fine art of running all the way up a hill ;-)  

I got chatting at a Christmas party with my sister's husband and his friend (who are both cyclists and fellow Strava fans) about creating the hilliest running route local to them. They both said that the Sabden route was hilly, but running up Whalley Nab from Whalley to Great Harwood (Moor Lane/Shawcliffe Lane) would be really testing, and I knew I wanted to try it next time I was up north.
This weekend I visited my parents, and I was really looking forward to finally trying out my hilly training route. I had to run about 18 miles, so I planned to warm up with the 10 km "undulating" route (with my sister), then to run the 9 mile route on my own (all the way up the huge hill without stopping!), and finally to add on a 3 mile home run over Whalley Nab. 

I was very happy that I ran up the hill to Sabden all the way, only having to stop for 2 cars on a narrow lane. The run down into Whalley was great, and I was feeling good (14 miles in). But I could see the hill I had to cross looming large. As soon as I put my foot on the incline I knew I would be crazy to attempt to run it as my 15th mile! Not crazy in that I would injure myself, or it was impossible to run, just that with 14 miles in my legs it would be as fast to walk it. So I walked up the Nab, and enjoyed the recovery time, then ran the rest of the way home. Including up one final hill (Bowley), which is steep but short.



Total elevation on the run was approximately 1700 feet! Total mileage was 17.7 miles (half a mile was run before my Garmin picked up satellites). I ran out of water on this run, but not until mile 16. I also tried SIS caffeine gels for the first time, pretty yukky compared to the High 5 gels that I'm used to, although they did the job. One happy Sarah.

At dinner that evening, my brother-in-law challenged me to run over Pendle Hill, rather than just the lower part of it. Perhaps he will cycle behind me :) I WILL run over Pendle sometime this year, and my sister and I have decided we will run to Whalley and back over the Nab, all the way NO STOPPING ;-)

Last week...

Lots of running last week, my weekly total was 36 miles, which I think is the most miles I've ever run in a week. I'd completed 10 miles by Tuesday evening, then I ran 8.5 miles on Thursday at run club (including 5 miles on the Greenway in the dark), followed by my long run on Saturday. Not much cross-training though, circuits was cancelled and I missed Pilates because it was half-term. I wanted to swim on Thursday while my kids had their lessons, bu work stressed me out and I finished too late to get myself organised. So I grumpily sat and watched them instead. 

Next week's training plan...

Monday: Interval run (5 miles, alternate 0.25 mile fast/slow)
Tuesday: Pilates
Wednesday: 8 miles @ marathon pace 
Thursday: Running club
Friday: Rest day
Saturday: NHRR First Saturday 5K
Sunday: 18 miles

Baldock Beast 2014

Aim for this race was to achieve a personal course record (previously 1:51:30 from 2013) and to finish sub 1:50 (and not get injured). I'm a bit scared of the Baldock Beast course, mainly because it's hilly, but there are two off-road sections and I don't like mud very much. Also, when I ran part of the course last week the roads were flooded in places. So a steady approach at marathon pace (9 min/mile or faster) suited me fine.

Met up with some club friends before the start, Lewis, Ed, Chris, Andy and John (who I always call Paul, sorry John), and Paul (who is really called Paul) were all running, and Sarah W came to support and took our bags for safe-keeping (thanks!). Ran with Lewis almost all the way (I lost him at mile 12, although he "says" he was giving me a target to chase), and Andy joined us at about mile 4-5 (he wanted to run around 1:55). 

Lewis, me, Ed, and Paul

The off-road sections are across a field and through a wood. Both were pretty muddy, but the wood was especially splashy and slippy, I let out a girly squeal unfortunately. The hills didn't seem as bad as I remember, apart from the huge one at mile 10, which I was prepared for this time. After this hill I said my aim was to pass as many women as I could, and I think I picked off at least four. One poor girl let out a frustrated sob as I passed her, sorry lady. By mile 12 I was flagging a bit, and it was an effort just to keep myself running. I did sprint the last quarter of a mile to the finish, despite being passed on the line by two men, and I had to have a quiet moment in the field while I tried not to vomit.

Finished in 1:49:01 according to my Garmin, very happy with that. And the knee and hip did what they were supposed to do and remained intact. According to Endomondo I ran faster in the second half of the race, and my fastest mile was run in 7:30 from around mile 11 to 12.

Big thanks to supporters on the course: Simon and his son at the first off-road section; Pete from club (who had Jelly Babies, gels, and Powerade) and Mark from NHRR, who we saw twice in Sandon; and Jane who came out with her three boys to support at mile 11-12. At the finish I heard a great cheer from my friend Kate, who's daughter had made me a banner saying "Go Sarah!" on it; Sarah C from club (another Sarah!) was there too, along with Ed's wife and kids and Chris' wife and son. Once I remembered I had biscuits in my bag, these got handed around. I also met a chap who I follow on Twitter but hadn't previously met IRL (@rundontrun), and of course Murray and Ashley who organise the race. 

Picked up a nice medal to remember the day by, a can of an energy drink (a bit bleurgh), a banana (no thank you), and a printout of my gun time (1:49:24) and position (153rd). Excellent. Kate had also brought me a bag of Haribo and a bottle of water, which was awesome and so lovely! I really needed the water :) And I'm eating the Haribo now!

Training last week

On Monday I attempted a 5K with alternate slow/fast km, but I failed somewhat at achieving a distinction between intervals. I went out for another run on Tuesday after Pilates, to see if I could beat my husband's 3 mile time, and I did a bit better, running a mile in 7:05 min according to Endomondo. That's my second best mile time ever I think (PB is 6:57). So with a speedy run out of the way for the week I was happy to miss my Wednesday long run. I went to circuit training instead, my second session of the week. Fit and strong is the plan... Thursday run club was a 5 mile group run.

Training next week

It's half term so I'm restricted to evening workouts, no mid-morning 8 milers :(

Monday: Leg physio and core workout
Tuesday: Run club (both sessions), leg physio and core workout
Wednesday: Rest day, leg physio and core workout
Thursday: Run club (both sessions), leg physio and core workout
Friday: Rest day, leg physio and core workout 
Saturday: Rest day, leg physio and core workout 
Sunday: 16-18 mile long run

Happy to continue at 16-18 miles for a few more weeks, then things get more serious in March...

Hello knee pain, hello leg massages

The past few weeks I've noticed my right knee is starting to hurt in the same way it did last time I trained for a marathon, but only when I run at a slow pace (usually on a run-walk with beginners run club). On long runs I'm aware my knee is uncomfortable and aching, but it seems manageable and just typical of running a long way (like the aching hips and calves I'm also getting). Initial mild panic I was about to fail at this marathon training lark has now dissipated slightly, and I have identified four "action points".

1) Restart the daily leg physio exercises (side-lying leg raises, clams, prone leg raises, bum clenches, squats, single knee folds)

2) Add some calf, hamstring, hip, and (more) core strength exercises to my daily home workout

3) Ice/heat my knee daily and use my foam roller regularly (but not straight after running)

4) Stop running slowly!

The No Slow Running will obviously affect me helping at beginners run club, I might have to only take the group that runs without a walk break, but remaining uninjured is most important. Maybe I'll have to start cycling alongside the runners.

Tonight I booked to see my friend who is a qualified sports massage therapist; she gave my legs a good massage, slightly painful on the IT bands and thighs, but she reassured me that I'm not too broken, just some tightness in my calves and thighs that I can work on with the foam roller and by sports massage (every 4 weeks). We also talked about my training plan, hydration during the day and on long runs, eating while running, and Vaseline. (It's good stuff.)

17 mile long run, and MK Marathon week 13 training plan

Last week

Janathon finished on Friday, and I was so relieved! It's difficult thinking up ways to exercise daily without causing injury or burning out, but to then have to write about what you did too is tough. Particularly if you're just knackered and want to sleep. Hopefully I didn't post too many dull reports.

Last week's plan went well, I had to miss my usual circuit class on Monday because of work, so I did a home tabata-style workout in the evening. On Tuesday at club I ran 3 miles, then had my Pilates class. Wednesday I swam 600 m front crawl while my daughter had her lesson; I was pleased to get some more swimming into my training schedule, although I won't have chance the next few weeks now because of after-school activities that clash with her lesson.

At club on Thursday we did intervals, 200 m sprints followed by 1 km intervals. Quite hard, and I was nursing a sore knee so didn't want to push too hard. On Friday I felt a bit better so went out for a 6 mile (ish) tempo run, but some poor food choices in the morning meant I didn't really feel up to speed. I really need to remember to eat properly.

Saturday was February 1st, which meant I didn't have to do any exercise! A proper rest day. I enjoyed supporting my husband at his first FSOTM 5K in Letchworth, and some club friends ran the race too.

Long run: 17 miles

Today was my long run. After last week, when I burned out at 7 miles and felt like crap by 12 miles and had to run-walk the last 4 miles just to finish 16, I really wanted to have a good run. I'd taken a few lessons from last week: start slow and steady, don't get drawn into stupid speedy miles; and eat properly before and during the run.

I met my friends at 7:30 am this week: Ralph and Chris were running the full 17 miles with me, Ed came along for about 7, and Sarah, Scott, and Lewis ran 5 miles. I'd had chance to eat some breakfast before the run (for the record, crunchy nut cornflakes), and I had with me to eat some little Special K chocolate bites in my running belt (apologies to Ralph who I offered one to, they were a touch warm and damp...). I had an emergency gel (I didn't use it), and 1 L of homemade sports drink in my backpack (50/50 fresh orange/water and half a teaspoon of salt). I've recognised that I need to take in salt on my long runs because I lose a lot when I run (I can taste it on myself!). I didn't plan to burn out on this run.

We started off at a fairly easy pace. Some of the group set off at their usual 9 min/mile pace but I just ignored them and stayed behind running 9:40-10 min/mile. I didn't want to deviate from my plan! Also I've recognised that it takes me a good 2-3 miles to warm up and get into my stride, so I knew I'd be able to maintain their pace shortly. By the time we hit Baldock I had caught them up (or rather, the others had slowed down to let me catch up) and I was running comfortably. Unfortunately my breakfast (or last night's dinner) was causing some alarming rattling internal noises at this point, no external wind thank God but it must've sounded like I was hollow or something.

We said goodbye to the 10 milers soon after, and Ed about a mile later (he'd already run to Stotfold so had done 17 miles). We followed the Baldock Beast half course for a few miles, I'm already regretting entering this race (hills!). Stopped to remove a stone from my shoe, then again for a police car (which fortunately must have seen us so put its siren on), so mile 6 was the slowest we ran. But it's a sign that I get faster as I run, because the next 10K was my fastest of the whole run. Had to cross two A roads on this route (A505 and the A1! But we didn't die, fortunately.) but otherwise the roads were quiet, just a few cyclists and walkers.

Pleased that I didn't have any of the knee or hip problems that troubled me last week, I just felt tired in my hips by the end of the run, but we were maintaining 10 min/miles at the end. Enjoyed some great conversation too, Chris trying his best to convince me and Ralph to sign up for an ultra race, me discussing the Marshal Ulrich book I'm currently reading, and a brainstorm about the best way to train for a marathon :) At the end we all had a piece of Ralph's tea loaf, which was a perfect way to end a long run. I walked the half mile home eating it.

Next week

Monday: Circuit training
Tuesday: Beginners club run, Pilates
Wednesday: 6 mile run with 0.5 mile alternate fast/slow
Thursday: Club runs
Friday: Rest
Saturday: Rest
Sunday: 16-18 mile long slow run

Week 12 training plan

I've been getting excited about MK Marathon this week, because the organisers have released the route map and posted a picture of the medal. This week, a club friend offered to give me a lift to the race with another runner, so I'm glad to get that sorted out. I'm starting to feel ready, even though I still have two 20 mile runs to do in March...

MK marathon finishers' medal

Last week...

My legs felt a touch stiff around the hips on Monday, a hangover from the Folksworth 15 race, but I went to circuit training regardless (I ran there from school, about three-quarters of a mile). My arms seemed to be weaker than my legs, must be all the arm pumping I was doing during the race to get up the hills. 

On Tuesday I went to beginners running club, and took the faster beginners on a 2.5 mile run that included hill sprints. They weren't all that happy. Pilates afterwards was blinking hard on my legs and abs, which is a good thing I know, but knees shouldn't BURN.

I skipped my Wednesday tempo run and went swimming instead, my first session of 2014. Very enjoyable, and I managed to swim 800m.

At running club on Thursday I ran-walked 2 miles with some new beginners, then ran a fast 6 miles with intermediates, ending with a negative split :) With my tempo run for the week out of the way, I just ran a mile before school pick up on Friday, for Janathon. 
Saturday was supposed to be a rest day, but with half an eye on the weather forecast all week, I decided I'd rather run on Saturday when the weather was more likely to be dry. A friend messaged me to see if I had plans, and I arranged for a few others to join us for 12 miles around Letchworth. I carried on alone at the end for another 4, which were slow and painful and included walking. I have assessed why this happened since the run, and I can put it down to two things: (1) I was still recovering from Folksworth last weekend so I should have run the first 12 miles much slower; and (2) my diet was pretty rubbish all week (too many biscuits, not enough beetroot!). Lessons learnt, and next weekend's run will be at a slower pace. A friend has offered to come with me for a "time on his feet" training run. Which means he knows I'm going to take FOR AGES. LOL

Today was a rest day, and I had nothing planned really, other than my plank and possibly some hula hooping. But my knee was "clicking" and a bit sore this morning, so I was thinking I really needed to cycle or do some Pilates. The weather cleared up at about 4pm, so I got my bike out for a quick half hour ride around Astwick village. 

Next week's training plan...

Monday (Week 12)
Core workout at home (probably a Jillian Michaels DVD)

Tuesday
Running club (PM); a 2 mile run or speedwork
Pilates

Wednesday
Swimming (PM)

Thursday
Running club (PM)

Friday
Interval run (AM); 6 mile run with 0.25 mile alternate fast/slow

Saturday
NHRR First Saturday 5K (not 100% sure that I'll do this race this month, I might go for a bike ride instead)

Sunday
17 mile long run, SLOW!

16 miles, more or less: day 25

MK marathon training today, and I had planned a 16 mile long run. Bearing in mind I'd run 15 miles at "slightly faster than marathon race pace" last Sunday, I intended this to be a slowish ramble. 

I packed my water carrier backpack with water, biscuits, my phone, and a gel for emergencies, and I wore my hat, gloves, Buff as a scarf, and my headtorch. I headed out to meet my friends (Tracey, Ed, Paul, and Simon) but soon realised I had a wet bottom, and my backpack was leaking :( So I had to run home again to drop off the water and retrieve a bottle. Glad I kept the backpack because I did need it. 

The route was the "usual 10 mile route" to Letchworth (which isn't 10 miles), but when we reached the A505 we turned off towards the golf club and ran through Willian. A new route for us! (Tracey said it was a great route, which I'm pleased about because it's one we will definitely use again.) Had to take off all my warm gear at this point because I was dripping.

Reaching Letchworth Gate, we carried on over the road down Baldock Lane into Baldock (rather than running on the Greenway, which we would usually do), down Weston Way, and then past the Orange Tree Pub and the Arena to pick up the Greenway again. I thought we'd have lost miles because the last bit wasn't the route I'd planned. But we'd run 12 miles when we got back to Stotfold. 

I was struggling to keep up with my friends in Baldock (probably from mile 7 onwards if I'm honest). I walked a bit through Stotfold with Tracey (who then went home) and then tried to catch up with Paul and Simon who had carried on to Arlesey. (Paul was supposed to be running back so we'd have met on the way.) Paul is the only person I know who can get lost on a straight road. So I never saw him again! (He's fine BTW.)

Garmin ran out of juice at mile 14. I stopped for water and biscuits and then ran-walked the last 2 miles with my phone recording the last few miles. Tough run, mentally and physically. I've had a few like this, in fact both were 16 milers, so maybe I'm jinxed?

MK marathon: week 11 training plan

Last week...

On Monday I went to circuits for the first time in 2014. The class was a really good session and I worked myself hard.  

On Tuesday I missed my usual Pilates class because my daughter was starting Beavers and I thought I'd have to be there the first week. I didn't, so I went to both running club sessions. We ran 2.5 miles with beginners and then a 4 mile progressive run with intermediates. Good training. 

Because of the extra Tuesday run I cut my planned tempo run on Wednesday and did some hula hooping at home instead. 

For Thursday run club I ran another 2.5 miles with beginners then a 5 mile steady run with inters. Taking it easy. 

Friday and Saturday were planned rest days; I walked and hula hooped on Friday and went for a 6 mile bike ride on Saturday. 

Today was the Folksworth 15, which I ran in 2:08,surpassing my aims for this training run. 


Next week's training plan...

Monday (Week 11)
Circuits (AM)

Tuesday
Running club (PM); a 2 mile run or speedwork
Pilates

Wednesday
Tempo run (AM); 5 mile run with 1 mile fast, 0.5 mile slow

Thursday
Running club (PM); plan says 6.5 miles, will do whatever everyone wants to do

Friday
Rest day (or Tabata workout)

Saturday
Rest day 

Sunday
16 mile long run