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.

Stevenage half marathon: race day

I've spent 2013 being a bit disappointed in myself. I trained really hard in the Spring and was on for a PB at Baldock Beast half marathon but my hip suddenly was too painful at mile 10 and I had to walk... I had a chest infection so couldn't train fully for Greenway Challenge half. I had a shin injury so spent the summer on my bike and in the pool, which affected my training for Standalone 10K. I had to enter Duck N Dash in the end, to fulfil my need for a PB a year ("6K run" being a new distance for me!).

So my training for Stevenage Half Marathon was quite important to me. I was careful to ensure my long runs were slow enough to develop muscle, I made sure I included one quality tempo run a week, of at least 5 miles, and I kept up my Pilates and other strength work, to maintain leg and core strength. 

Race day: I was dropped off at Ridlins track in Stevenage at 9:20am, so had an hour to get myself ready for the race. The sun was out, and I sat on the stands and caught the sun for half an hour. My friends arrived (Greg, Chris, Jess, Ann, and Matt) and we all had a relax and chat about various things (I looked at Greg's photos of his baby girl, very very tiny and very cute and no I don't want any more babies).

After undressing in front of everyone, I handed in my bag, went to the loo for the last time, had my first gel (15 minutes before the start), and found Lewis from club (randomly, I really wasn't stalking him). We warmed up together and I quizzed him about being from Manchester (because he is) and I think perhaps I scared him a bit... (sorry.)

We lined up, and I said to random strangers how much I hate the wait at the start, because my Garmin always goes off at the wrong moment (I was frantically trying to find satellites with a minute to go). And then we were off, and Lewis dashed off and I let him go. I had pace notes on my hand for a PB (8, 16, 24, 32, 40, 48, 56, etc) so I was following the plan and no one was going to stop me. Two laps of a 6 point something course. Let's GO!

I felt really good for the first 6 miles, I even managed some sub 8 min miles. Uphills are hard, but they're never too long on this course, and they must go down at some point. Running downhill, I relaxed into them and let my legs flow. In fact, I ran the first 10K in 48:56, which is faster than I ran Standalone 10K in this year, and only half a minute off my PB!

Took my next gel at mile 4, just after I'd dropped it (and had to run back for it, swearing loudly and apologising). At mile 6 I saw my physio Kieran, and he shouted at me for running too slowly, haha, he's good for encouragement.

As I passed the start point for the second loop my legs started to feel tired. The next miles (7 to 9) were mainly uphill and very hard. I was feeling a bit low because I wasn't hitting the 8 min miles I needed, plus I was feeling a bit dizzy; I could quite easily have sunk into the grass and had a sleep. But I didn't give up because I remembered back to Standalone when I did give up and then regretted it. I had a few fellow runners to race against, a guy called Arnie from Hitchin Running Club helped me on miles 7 and 8, and a lady in a blue top with 2 SIS gels in her bum kept me going for miles 8 and 9. I then remembered I'd run a few miles under 8 minutes so knew I had a few seconds in the bag. I checked my hand notes and I was still hitting my target every mile, so started to feel confident again.

Took my last gel at mile 8. Miles 9 to 12 were good, mainly downhill (although into a headwind), and at this point I spotted Lewis ahead of me. I was catching him, but didn't push hard to catch him. I passed him at mile 12, and gave him some encouraging words. He said he kept me in sight after that, so I hopefully kept him going. He certainly helped me stay in touch with my pace.

Just about mile 12 I felt my toe, which had been burning for miles, suddenly get hot and very painful. I assumed a blister had split, so curled my foot into a ball and limped for a bit. It got easier to deal with, and I managed a sub 8 minute mile for mile 13. The final stretch was uphill, how horrible is that?! But I knew I would PB so I was happy and relaxed at this point.

As I entered the stadium my name was called out, and I heard someone shout at me (Kieran I assume; I waved). I saw Chris (he finished in 1:38) and he said my sprint finish was a bit rubbish, so I made a bit more effort to cross the line. In 1:45:25, over a minute PB.

Happy PB Face

At the end I met Kieran, who took my photo and high-fived me, and we had a quick chat about my possibly busted toe, and his great supporting (LOL), then I went to get my bag and medal. Met Lewis crossing the line just behind me in 1:45:55. Got a bit lost trying to get out of the middle of the track, which earned me a spot prize of a bag, always useful.
 

It turns out my toe isn't busted, I just have a new blister. And I met my twitter friend Simon, and I quizzed him how he'd got on. "Yeah, wasn't really trying cos I've got St Neot's Half in 2 weeks". He came 5th, not trying my arse.

Why I started running: a series of challenges

I've been helping at Stotfold Runners for over a year now. I enjoy the club, it's good to meet new people who want to run. Everyone has a different background, they come along for so many different reasons: to run with other people; to have fun; to lose weight; to run 5K, 10K, a marathon. This post is for the new beginners at Stotfold Runners, who have just met me and aren't aware of my running history.

I started running with Stotfold Runners in January 2011; I gave in and joined the club after about 3 months of gentle persuasion by friends to give running a go. My reasons for running were to lose weight (I weighed more than 14 stone) and improve my fitness. The last time I'd run before 2011 was cross-country at school, back in 1994 I think. 15 years of inactivity. Terrible... but I'm sure a lot of us are guilty of that, finishing school and just stopping all exercise.

January 1st, 2011

For my first session I was run-walking at 5 minute intervals, and I covered about 2.5 miles. There was no Stotfold Runners beginners group in 2011. The beginners now who are allowed to run for 1 minute then walk for a minute are LUCKY! I ran with the club every Tuesday and then again on my own at the weekend. After a month I was running three times a week, for a couple of miles each time; after 2 months I could run 4 miles. I'd also lost about 2 stone in weight, through cutting alcohol and bread, not snacking, eating smaller portions, and I'd changed my hair colour several times! I decided to set myself a challenge, to run in a 10K race, the Flitwick 10K in April 2011.

April 2011, before Flitwick 10K

On race day I was so excited; the atmosphere was amazing, the buzz beforehand and the noise from spectators and other runners at the start gave me such a good feeling; I just loved the whole event. I was completely hooked on racing! I finished that race and immediately wanted to run another one! I began to train again, this time for a half marathon.

I ended 2011 having raced in three 10Ks and two half marathons. I was also at my lowest weight ever (a never-to-be-seen-again 8 stone 12; I lost 50 lb in weight in 2011). I didn't want to stop running ever!

In 2012, I ran two other half marathons (I set my current half PB of 1:46:30 during the Greenway Challenge) and Flitwick 10K again (setting my current 10K PB of 48:16), and I ran an amazing 22:42 5K at Marston Forest in June (I don't think I'll ever run that fast again!). I also attended Run England's Leadership in Running Fitness course, and became qualified to lead sessions at Stotfold Runners. Around this time the Stotfold Runners beginners group started.

My next challenge began soon after; I started to train for my first marathon in October 2012, the Preston Guild marathon, which is every 20 years (very special indeed!).

After Preston Guild marathon

Don't ever think that running a marathon is easy "because so many people do it". The training is long and hard and tiring and painful. I'm not sure I ever want to go through it again. I picked up a bad knee injury that forced me to physiotherapy, made me miss running Standalone 10K, and has resulted in me doing Pilates once a week ever since and leg and core strength work most days. But it did teach me how to become a "better" runner, about foot striking (toe vs heel), cadence (number of steps per minute, 180 is best), posture (upright and tall, not slouched!), and to concentrate.

After the marathon was over I didn't run for several weeks, apart from a few beginner club nights. I just didn't really feel like I wanted to run anymore, because of my knee problems mainly, but I'd also lost a lot of speed (perceived at the time as loss of "fitness", I was disenchanted). But some long, hilly, slow runs around Lancashire with my sister over the Christmas period got my mojo back and in 2013 I was ready to start over again.

This year I've been focusing mainly on getting faster again. I'm still plagued by leg and knee problems; I've had two periods of non-running from knee and shin problems, and a sore heel that comes and goes. But in a way that's been good; because I wasn't running I started to swim more and to cycle. I took part in an aquathlon in August, and I loved the challenge of a dual discipline event. I've also started to refocus my training, concentrating on heart rate, making sure my training plans incorporate speedwork and long slow runs, ensuring every run is a quality run.

It's been really good to help out at Stotfold Runners these past 2 years, to coach "non-runners" to become runners. I don't want to push advice at people, but I am happy to chat if asked. And I'm always ready to explain why it's important we do speedwork! It makes me incredibly proud to see friends now running 5K and 10K and training to run their first half marathon. 2014 is going to be amazing!

Now to think of my next challenge.

From the archives: Stevenage half marathon 2011

I've finally signed up to run Stevenage half marathon in November, after procrastinating about it for a few weeks. I have 3 weeks to prepare myself mentally, to lose a bit of weight, and to get myself used to running further than 10K.

I ran this race back in 2011, it was only my second half marathon, and I was really happy because I ran sub 1:50. The course is quite nice, considering it's in Stevenage: mainly along paths and through underpasses, but part of the course is through Fairlands Valley Park, around the lake.

My aim this time round is to obtain a SB (need to beat 1:51:26 to do that), hopefully beat my 2011 time (1:49:55) for a course record, and with a bit of luck beat the PB I set in 2012 when I ran the Greenway Challenge with a friend (1:46:31).

Here's my 2011 blog about the race!


So, November 6th, 2011. The 25th Stevenage Half Marathon. I signed up to run this event at the last minute (last minute for me!). I usually like to have several months to prepare for races but I only signed up for this a few weeks ago. I was "race-ready" though, because after finishing Fleetwood I wanted to maintain the distance I'd trained up to, so I'd been running 8 and 10 miles as recreation. I know, I'm mad.

A few other members of Stotfold Runners were running the event, Ed and Scott, and it was lovely to have them and their families around for support during the race and at the end. (My family are a bit "race-fatigued", this is my 5th race this year, so they stayed at home.) So huge thanks to them, and to Scott's family for driving me there and back and looking after me :)

So, my previous PB for a half marathon was 1:52:40 and my "secret aim-for time" for this race was 1:50:00. I really wanted to beat my PB but I wasn't sure I could because the Stevenage course was more undulating than Fleetwood. This course was run on underpasses and cycleways around Stevenage, and through Fairlands Valley Park, so lots of hills and slopes! But, with up bits come down bits as I always tell myself.

We ran two laps of the course, the second lap being slightly longer through the Park. I started slowly because I'm always being advised (nagged) by Pete L from running club to start slowly and build up speed. First two miles were comfortable, then I remembered I wanted to get a good time! So I started to up my pace.

I took my energy gel at 5 miles (just after I ran past Burger King) and just before the second water station. I had a few slower miles after this, possibly because I was on lap 2 and it was a bit more uphill and a bit of a psychological downer. But I sped up through the Park (although I was overtaken twice), and got a lovely boost when I saw Ed's wife cheering me on!

When I passed Burger King again I had a "moment" when I remembered being fat in January and I decided to really try and crack sub 1:50. So my last few miles were corkers. I'm not sure where my energy came from, or why I didn't fall over. And I should say that I really hate finishing on a running track, those last few metres are killers. But when I heard "Come on Sarah!" shouted by Scott's wife Julie I found enough energy to sprint. I even heard another runner mutter "great finish" as I passed him :)

We got no cake at the end :( I hate bananas. I ate the banana I was given, but I hate bananas. Got a lovely silver shoe trophy though :)

Summer holiday training

My last training post was written in the middle of July, at the beginning of the school summer holidays, and this one is written at the end of August, when they are almost over. I find training in the summer holidays quite tricky. My children are home with me, so I can't run in the morning anymore (unless I get up at silly o'clock!), and my evening routine goes out of the window when we are away on our camping trips.

I've managed to continue to attend my weekly Pilates class, which has been a great help with healing my leg injury. I also continued to attend circuits, cycle, and swim whenever I could.

I restarted running in August with a training day for the Duck N Dash organised by Freedom Tri. We had an hour of swim training at 7:30 am, then we ran the First Saturday of the Month 5K around Norton Common. It was a good opportunity to see how it feels to do a dual event. I found the swimming really difficult, but the running went well, possibly because I didn't strictly race the event, I took the first mile "easy" and then began to speed up towards the end (26:27).

Because I've been away a lot over the summer, when I do get chance to run I've been trying to make it count. I've maintained my long run distance by running at least 10K once a week. On the other run day (I usually only managed two runs a week) I was focusing on speedwork, either hill sprints or intervals. It's been good to attempt speedwork on my own because I usually leave run club to organise my fast runs! On my last run (5.5 miles) I concentrated on maintaining a faster pace than usual (I aimed at 9 min/mile vs settling into a 10.5 min/mile plod). I also aimed to run fast up all the hills. It was a good run, despite the faster pace I felt comfortable (and wondered to myself why I'd never pushed myself before this day!). It's definitely given me some confidence that I've not lost too much fitness and I can get back something from this year (aim is still to achieve 10K and half PBs).

This week I'm taking charge of run club. My plans aren't too complicated because I'm not very confident on my own! Tuesday will be about negative splits, taking the beginners to Arlesey and back to see if they can make the return journey faster, and intermediates will be attempting to run a progressive 5 miles. Thursday will be speedwork for the beginners at the Norton Rd underpass, and intermediates will be running 4-6 miles depending on who comes (we might race the distances).

I don't really want to risk injury on Thursday, because Sunday is the Duck N Dash. I can't believe it's less than a week away. I need to concentrate on my diet this week, I need to lose some weight but I also need to keep my energy levels up. I'll be blogging about my diet on soggous.blogspot.co.uk.

Thanks for reading!

Running history: aiming for another PB

Hello, I'm Sarah, one of the running coaches at Stotfold Runners. This blog will be my daily training diary, and will prevent my personal blog becoming full of dull running posts (now I can fill it up with dull family stuff and posts about what we've eaten).

After 6 months of gentle persuasion, I finally started running in January, 2011. My aim was to run to lose weight (I was about 14 stone at my heaviest, now I'm about 10 stone). However, my competitive nature soon took over, and before long I was running to race and to get faster.

First year

My first race was in April, 2011, the Flitwick 10K, which I finished in less than an hour. I was hooked on racing! I spent summer 2011 training for my first half marathon, which was in Fleetwood. (It was in August and hailstoned, not the best weather!) I ended the year with my second half marathon, which I finished in just under 1 hour 50.

Personal bests

10K:  48:54 (Autumn Breaker [Blackpool], October 2011)
Half: 1:49:54 (Stevenage Half Marathon, November 2011)

Injuries

During a run after Stevenage my left knee seized up and I couldn't walk let alone run. Sadness indeed. But a couple of weeks of rest and I was back moving again, tentatively.

Trainers

Two pairs of Asics 1180.

Second year

Year 2 of running; I finally ran some 5K races and trained for two other half marathons (my favourite distance). A second shot at Flitwick 10K meant I knew what to expect (hills), and I ran one local half with a friend (which I have to say is a lovely way to endure something quite painful). After watching several friends take part in the London Marathon, I decided my next challenge would be to run a marathon. I signed up to Preston Guild Marathon, which is held once every 20 years. My time was not quite what I hoped for, but I can at least say I have run a marathon.


Personal bests

5K:    22:44 (Marston Forest 5K, June 2012)
10K:  48:16 (Flitwick 10K, April 2012)
Half: 1:46:31 (Greenway Challenge, May 2012)
Full: 4:58:46 (Preston Guild Marathon, October 2012)

Injuries

Oh yes, this year I got injured "properly". The other knee decided to give up during an 18 mile training run, and with a marathon looming I finally conceded that I needed to see a physio. I was recommended a great guy in Stevenage, who got me back on my feet.

Trainers

Asics Gel Cumulus 13, Saucony Ride 4.

Third year

Currently in year 3, what plans? Mainly to remain uninjured... I've run a half marathon as a knee-tester (leg pain after 10 miles saw me slow down but finish with a course record), a 10K (run the week after the half, I nearly collapsed through fatigue), and several 5Ks (enjoying these immensely!). No PBs so far, I'm still building up leg strength after my injury last year. I have a half to come in May, then a summer of speedwork, hill reps, and short runs with the aim to PB at Standalone 10K in October and either Ashwell half or Stevenage half in November. Possible local 10K in the summer. Who knows what will crop up? And I'm looking forward to coaching at the club a bit more and helping our beginners group gain confidence to perhaps run Standalone 10K (our local race) at the end of the year.