Gloucester Marathon 2012

This was my second running of this race. It's organised by Beyond The Limitations who also offer an ultra distance at the same time, on the same course. It's a small event that is well organised. If you live down that way or have family close by (as in my case) I can recommend it as an event.
 I was allowed a one week mini taper prior to the race. Unfortunately, a touch of man flu set in during the days approaching the marathon. I don't think it affected me on race day (it didn't help me run any faster either). I had also tweaked an arse muscle in a showering related incident on the previous Sunday. It had been quite sore up to Wednesday/Thursday. I was praying it would be okay on race day. That's all the excuses out of the way, so on to race day.
As previously mentioned (in my first Blog) it's a 7 mile looped course, with a bit at the beginning and a bit at the end. My plan was to run with my new found friend, Jim Murray (Bideford AC, Devon), for as long as possible. I knew he was going for sub 3 and hoped he could drag me along. My GPS watch was set for 6:48 pace. This would give me a time of 2:58.
My nutrition plan (practising for Outlaw) was to use High 5 gels, High 5 2:1 (drink) and flat coke. The coke was to be saved for latter part of race.

Just after the start

The first 4 miles I kept it steady, running just behind Jim, trying my best not to go out too fast. I have previous convictions for hammering it at the beginning only to suffer later. You're then out onto the 7 mile looped section.

I lost about 20 yards on Jim at a water station. The volunteers were not handing the water out, it had been left on tables for us to collect ourselves. A small issue, but one that created a gap. Not to worry, as we still have a long way to go. I kept pace with Jim for the first lap. He was forced to stop for a comfort break which allowed the small gap to be closed.

Between 11 and 12 miles the previously mentioned arse muscle tweak started to cause problems. It became sore very quickly, which was worrying. Do I continue and risk an injury? Do I stop and risk being called a fairy? Do I 'man up' and continue regardless? It's a looped course so would be really easy to stop once back at the start of the loop. This conversation, in my head, continued for the next 6 miles. I had, however, made the decision to ease off the pace. Bye Bye Jim. I watched as my sub 3 attempt disappeared. The gap gradually increasing, until finally I could no longer see him.

Our team managers, Lesley and Sam, were stood at the end of the loop (mile 11ish, mile 18 and mile 25ish).  Both had a full list of instructions as to what and when to pass nutrition products. The conversation in my head was getting quite heated now. I knew I was approaching Lesley and could easily stop and watch the remainder of the race. Within earshot of Lesley I heard the words "Come on! Where have you been?" I briefly explained my predicament to be told "O get on with it. You'll be fine" I collected my flat coke, sighed, slumped my shoulders down and continued onto the final lap. I was at 18 miles.

I had previously used flat coke in training, but had never used it in a race situation. On the advice of my coach I was giving it a go. I had been advised to leave it until the latter part of the race. My coke was sipped until I ditched it a mile 20. The decision had been made to pick up the pace for the last 10k. I managed this reasonably successfully and overtook several runners during this section.

By the final loop I was lapping the tail end of the field. Some looking in a real sorry state. These runners get my full respect, as I'm not sure I could be out there for 5 or 6 hours.

The run-in was uneventful. I was unable to hold off a youngish lad that came passed. He was going well and my legs were completely spent. I did manage to sneak a place on the last 200 yards though. I was glad he didn't follow, as I had no desire for another Chester Marathon style sprint finish.

1st place was 2:41:45
My time 3:09:16 in 25th place out of 374 finishers.
Jim Murray 2:58:49 15th. Well done Jim.

Jim approaching the finish

Me hoping the guy behind doesn't go for it!

The decision to continue was the correct one.
This race was practice for Outlaw. The marathon at Outlaw is a 4 lap course, passing the start/finish several times. The temptation to quit on a looped course is high when your race is not going to plan and/or you are knackered. So, I'm glad I 'man'd up' and continued.

Now to try and get downstairs

No more excuses.......

So, it was agreed the intensity and, to a smaller extent, the volume would be increased. I've never trained with this consistency, volume or intensity. I spend most days feeling like I'm on the edge of exhaustion, without ever actually tipping myself over, always leaving enough in the tank for your next session. Apparently, this is how it's supposed to be.
I juggle training around my job (12 hour shifts of either nights or days), my kids (and there's a few of them) and my long suffering partner/team manager/nutritionist/Lycra washer/Sports Masseur/bag carrier and biggest supporter, Lesley.
The two week period over Xmas and New Year was all low volume, high intensity, so I was allowed an easier week to begin with.
So here's my training schedule from  Monday 2nd Jan 2012.


Monday 2nd January
Central Lancs Half Marathon at Catforth  -   1:25:47
Tough race due to the weather. Strong headwinds, rain and hail. Would liked to have sneaked under 1:25, but happy with time considering the weather. Remainder of week is going to be easy/steady pace stuff.


Tuesday
Day off to allow legs to recover.


Wednesday
Swim 4 x 1000m @ Easy Pace. Turned around on 20 minutes.
1-Swim, 2 + 3-Pull Buoy, 4-Buoy+Bands.


Thursday
8 mile run. Easy pace. 1:02
Extra swim 1.7km of kicking and rotation drills.


Friday
56 mile bike. 3:15. 2 hours at steady pace, picking up pace for last hour.


Saturday
Recovery bike ride to work. 5.5 miles.
Ran home from work. First 2 miles hard, remainder at IM marathon pace. 40 minutes.


Sunday
Day off. No time due to work.
Missed buoy/bands/paddles swim session


Monday 9th January
Manchester Tri Club swim session at Moss Side. Managed to do a 6:30, 400m and some 1:30, 100m, so starting to get some swim fitness back. Still a way to go. I will be happy when I'm sub 6 minutes for 400m.


Tuesday
Missed progressive run due to work. Yes, another late finish. As if 12 hours at work isn't enough.
Should have been 20 minutes @ half marathon pace, 20 minutes @ 10k pace, 20 minutes best you can pace, then cool down.
Cycled to and from work as hard as I could. 11 mile round trip.


Wednesday
Cycling in and around Rivington, Bolton. Hard efforts on the hills, staying seated where possible. Weather was grim. Zero visibility, raining and windy. Surface water was a real problem with streams flowing across the roads. Went straight into a short run (3 miles) up to the Pike and back down. First time I have managed to sneak under 9 minutes for the run up to the Pike (from Lower House Car Park). Cold + wet weather + uneven terrain always sets off my old football knee injury, so had to really easy off on the way back down.
2:30, 35 miles for bike.
Swim session in afternoon.
Warm up/3 x 400/3x300/3x200/3x100/cool down. (1 + 2 steady pace, 3 hard with paddles)


Thursday
Long run day. 2:10, 17 miles.
30 minutes steady pace, 1 hour faster, 30 minutes steady, remainder cool down.


Friday
Cycling - 2:35, 45 miles. First hour easy pace (16mph), Second hour IM pace (20 mph)
Swim session in afternoon.
Warm up. 16x25 bands only/200m hard with bands, buoy + paddles/200m easy. Repeat x 3. Cool down


Saturday
Interval run session. 1:23, 10 miles.
10 minute warm up, 10 x 3 minute hard/2 minute recovery, remainder cool down. It should have been 15 reps, but I was pushed for time.
I worked a nights overtime shift Friday night/Saturday morning. In bed at 7:30am, up at 11:00am. Interval session at 12:00. I do this quite often. Not by choice, I just don't sleep well after night shifts. These sessions are mentally and physically challenging, as my body is really not up for anything other than sitting on my arse and watching TV.


Sunday
Scheduled 3:30 bike ride abandoned due to freezing weather. I wouldn't say I'm a fair weather cyclist, but when it says minus on the gauge, I'm staying in and not playing out.
Substituted in a 1 hour threshold turbo session instead.
10 minutes warm up, 9 minutes threshold, 1 minute best you can, 5 easy spin (x3), cool down.
Cross country race at Woodbank Park, Stockport. 9km, 42 minutes. Didn't go all out. Just kept it at a easy/steady pace. This was an extra, unscheduled run.






I'm really pleased with my progress so far. I can tolerate the hard sessions much better. My mind and body are 'toughening' up.


Next week I'm on a mini taper, as I have Gloucester Marathon on 22nd Jan. Last years time was 3:14 and that included 4 miles of walk/run.
My plan is to go out slower than normal and pick up the pace later in the race. This differs somewhat from my usual race strategy of running the first 2 miles as fast as possible and then suffering for the next 24.


I will report back post Gloucester with all my excuses!!

And so the training commenced.....

After meeting up with Paul, and discussing my needs, a training plan was agreed. It works on a 4 week system due to my work commitments, 3 weeks hard with 1 week recovery.
My plan is always going to be cycling biased, as I am a pretty average cyclist. The mere sight of a hill can bring me out in a sweat. I'm an OK swimmer with a 1500m open water PB of 23mins. However, I'm a poor pool swimmer, as the swim wetsuit assists me more than it should do. Running isn't going to be a problem. I just need to get quicker and increase my leg strength. Running 26.2 miles after a 112 mile bike remains untested.

Briefly, my training so far has consisted of the following:

Swim
3 times a week.
Lots of 1000m intervals, buoy and bands work, 200m faster intervals, paddle work.

Bike
3 or 4 times a week
Hill work in and around Rivington, Bolton, Hill repeats, steady 3 to 4 hour rides, 20 minute (x3) hard efforts in the middle of longer rides. Threshold turbo sets. My 'grimmest' turbo has been a 2 hour set including 20 minutes at threshold, 10 minutes easy spin (x3).

Run
3 or 4 times a week.
Long runs of up to 2 hrs 30 mins, 1 mile hard as you can repeats, steady 1 hour runs, progression runs e.g. 20 mins steady, 20 mins harder, 20 mins best you can.

Core
1 session per week.


So far so good.

Training has been going well and I'm making solid progress. Cycling up hills is becoming less traumatic. I've stopped getting that intense burning feeling in my thighs every time I have to cycle up the slightest bump in the road.
Swimming is going slow and steady and I'm starting to get back to my previous best fitness. Bands work is a pain in the ass, but an essential part of my schedule. I was so crap at it to start with. I am now slightly less crap.
Running is progressing well. I'm starting to find some strength, due to the progression runs and the hard 1 mile intervals.

That's October to December 2011.

During an update with Paul I stated I was ready to up the intensity. Would I regret this? Absolutely!

The story so far

2011 was spent getting to grips with the marathon.
I had always resisted the marathon, mainly cos I'm a soft arse and had no desire to put myself through the pain of a 26.2 mile run. All of winter 2010 was spent running, on a daily basis, in preparation for my first event, Gloucester Marathon, in January 2011. Slowly, but surely, one calf strain after another, my training was complete and the big day arrived.
Gloucester marathon is a 4 mile figure of 8, into a 3 x 7 mile loop, peeling of to the finish, affair. I had not anticipated the psychological effect of seeing the 24 mile marker when I was at mile 5. It wasn't a positive one.
I set off at 6:30 - 6:40 pace content that I felt comfortable (what a dumb ass!) This pace at Gloucester (it's a small event) will put you fairly near the front and I enjoyed the delusion of feeling like an elite, well for the first half I did. The constant pounding took it's toll on my legs. 13.1 miles - legs are getting tired, 15 miles - now I'm suffering, 20 miles - now I'm in a world of pain, 22 miles -  god dam it, I'm going to have to walk/run the last few miles.
I limped home in a time of 3:14. Met at the finish by my team manager and partner, Lesley, I uttered the words 'never again' and 'who's stupid idea was that'. Well, it was words to that effect.

Approximately, 1 week later I decided that I would do Edinburgh Marathon in May. The pain of Gloucester a distant memory. I duly signed up and commenced the process again.
After limping home, from mile 18, in a time of 3:26, I uttered the words 'never again' and 'who's stupid idea was that. Never let me do another'.

Approximately, 1 week later I decided that I would do Chester Marathon in October. The pain of Edinburgh and Gloucester a distant memory. I duly signed up and commenced the process again.

Two marathons wiser, I allowed the fast boys from Man Tri to continue on their Chester Marathon journey and leave me. By mile 10  I had caught our very own Iron Brian, who had been reduced to nearly a shuffle. Could this be right?? Too much studying and not enough training I believe. At half way I had Andy Quicke in my sights. I think this was one long distance event too many for Andy. I continued on my journey determined to run all the way.
With 200 metres to go you turn right onto the race course and you have the finish in sight. Content that I had run all the way I cared little about who ran passed me. Or did I? As I turned right, I caught a glimpse of Stefan Skrimshire (Man Tri Member). He was sprinting like Esain Bolt in an attempt to pass me. This couldn't be happening. I mustered some energy and set off in an attempt to hold onto my position, keeping Stefan just behind as we crossed the finish line. I finished in a chip time of 3:08:56. I believe this is 'good for age' for entry to London Marathon.

Not what I really had in mind for the last 200 metres

Met at the finish by my team manager and partner, Lesley, I uttered the words 'never again' and 'who's stupid idea was that'. You get the pattern don't you!

That was back in October. Now I have the long distance, endurance event bug., I have now gone one better and tagged a Marathon onto the end of a 2.4 mile swim and a 112 mile bike. Yes, I have signed up for a long distance tri. 'Outlaw' to be exact. It's not my main event of the year, that being IM 70.3 UK at Wimbleball.
Training commenced shortly after Chester Marathon.
I am being coached by Paul Hawkins. The biggest thing I have learned so far is that I have never trained with enough consistency and intensity. That is why I have been Mr Average since 2007. That has now been rectified. You will regularly see me cycling hard as I can around the hills at Rivington, going straight into a hard 30 minute run up to the Pike and back or being unable to lift my arms after a 1000 metre swim interval session or at the side of the road, feeling like I need to vomit, after numerous 1 mile 'best you can' run reps.

Times are changing and I intend to be the best I can.