Training Log Archive: ToddO

No immediate plans for another crack at a marathon but I'd like to think I could take a chunk out of my time if I really commit a few months to some proper mileage and specific marathon training. I definately want to do it with others of the same ability at one with great crowds because it's more fun and easier! Hopefully I'll be able to team up with some people for some future attempt.
Looking forward to the rest of the English Fell Running Championship and the BOFRA Championship (short sharp fell races) over the summer. I also keen to do some track races for some PBs. I want to have a really good cross-country season over the winter too.

Tonight I'm having a nap then going for a jog to get some blood flowing through my muscles to make sure that the healing process is as good as possible. I used compression tights and an ice bath to pretty good effect yesterday/overnight.
I'll admit that I don't REALLY want to, and that this is partly to keep up my streak (of running every day this year) but I think it should be beneficial. I think the streak is helping more with mental toughness than physical fitness to be honest but both are improving. And "running" the day after a marathon is definately going to be character building!

C • Character building? 2

Nice loosener on the bike.

Actually just felt increasingly loose as time went on. Had thought I'd just do 10 minutes but sort of drifted off...
Good stretch out afterwards and a talk with Gary. He thought I looked like I'd lost half a stone since last week! This was entirely inaccurate. He was right about the need to take it easy for a couple of weeks though.

Event: Virgin London Marathon
 

Utilising the specially cordoned-off section of road for "Championship Athletes"! Nice to have an area with sufficient portaloos though! Saw Mike Sprot and decided to run together seeing as we were both after a sub-2:40.

Firstly a piece of advice: if you do a marathon have your name on your top for spectators to see. It was crazy how often people were cheering for me today, every 50m at a low estimate! The difference those shouts of encouragement made was worth a solid fortnight of training!
Secondly, the London Marathon is AMAZING. Such a great event. Berlin's course was a bit flatter but so was the crowd.
Caught Mike after half a mile or so. Felt a bit slow to start but the first mile turned out to be:
Mile 1, 6:00
Paul Couldridge, joined the sub-2:40 target group and then we added Ross McLennan and Ed Catmur. Orienteers united:
2, 6:12, 12:13
Downhill mile. Paul, Mike and I established our group dynamic... Paul in front, Mike just behind and me behind him. This went on to occasionally form a horozontal line across the road quite often but I was more thsn happy to let them make the pace and slow down to get drinks before catching back up to offer around my left-overs! I didn't get in front until after 8 miles but that didn't last long.
3, 5:52, 18:05
4, 6:07, 24:12
5, 5:59, 30:11
6, 6:09, 36:20
7, 6:08, 42:28
8, 5:59, 48:27
9, 6:02, 54:28
10, 6:06, 60:34
11, 6:01, 66:35
12, 6:10, 72:45
Got bouyed by the crowd over Tower Bridge and got a bit quicker as a result. Mike didn't rejoin me until well after half-way. Apparently Paul had to battle through some hammie and glute issues at this point before pulling the plug during mile 19:
13, 6:03, 78:49
14, 6:01, 84:50
15, 5:53, 90:42
Was feeling some fatigue after 15 miles but took heart from remembering how much more uncomfortable Berlin had been at this point. That reminded me that I had to keep up the pace. Upped turnover through Canary Wharf and got away from Mike. Was definately well into the overtaking period of the race now, with scalps coming increasingly often as time wore on:
16, 6:11, 96:54
17, 6:13, 1:43:07
18, 6:11, 1:49:18
Had started to need to concentrate to keep the pace going:
19, 6:09, 1:55:27
20, 6:06, 2:01:33
Passed Dracula, finally:
21, 6:13, 2:07:46
Beginning to really notice muscular distress for a few seconds at a time... L) calf and sporadic cries of protest from the glutes and hammies! Think this is when I went past Ed Catmur. Didn't realise he'd been ahead until I reeled him in:
22, 6:12, 2:13:59
23, 6:11, 2:20:10
24, 6:09, 2:26:19
The mile through the underpass... I didn't even think I'd slowed down. The power of the crowds cannot be underestimated. Got past Ross coming out of the underpass. He'd not been slowing much though. A quick esmitate for my mile-25-to-finish-capabilty was 7 minutes... didn't know how accurate that was but guessed it'd have to be a flying finish that gave me that. So got scared when I went through 25 in:
25, 6:29, 2:32:48
26, 6:04, 2:38:52
The hamstring niggle was in my mind when I went through 800m to go at about 2:37:10, knowing that 6 min/mile pace would take another 3 mins to get me home... hammies on both legs were rebelling and threatening to cramp. I'm honesty not sure if could have managed a sprint but I was fair shifting:
1:10, 2:40:02 (gun time 2:40:08) I don't think I was 3 seconds slow on the watch so the 2:40 barrier remains. Dammit!
Split time diff min/km km/h
5K 0:18:49 18:49 3:46 15.95 (-6s for the start)
10K 0:37:44 18:55 3:47 15.86
15K 0:56:36 18:52 3:47 15.90
20K 1:15:31 18:55 3:47 15.87
Half 1:19:35 04:04 3:44 16.13
25K 1:34:11 14:36 3:45 16.04
30K 1:53:19 19:08 3:50 15.68
35K 2:12:31 19:12 3:51 15.62
40K 2:32:01 19:30 3:54 15.40
End 2:40:08 08:07 3:43 16.20
177th place overall.
Ross was under 2:41 too, Ed got 2:42:22 and Mike got 2:44:40something (to keep his Championship Entry account open!). Saw Harold Wyber at the end too, was suprised to have been 3 and a bit mins in front of him. Looking at the splits he was right behind us for the first 10km then gradually drifted off.
177 Oates, Todd 01:19:35 2:40:08
186 Mclennan, Ross 01:19:30 2:40:50
251 Catmur, Edward 01:18:54 2:42:22
280 Wyber, Harold 01:20:15 2:43:16
353 Sprot, Michael 01:19:38 2:44:45
DNF Couldridge, Paul 01:19:38

http://www.flickr.com/photos/18557620@N00/69569085...
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Bloody hard work walking out of the finish area!
Great conditions today. A few too many headwinds to be called perfect though.

Old stats from the Berlin Marathon 2011:

5 km: ...............18:58 ........... (18:43 London '12)
10 km: ...37:42, 18:44 ..(37:44. 18:55 London '12)
15 km: ...56:32, 18:50 ..(56:36, 18:52)
20 km: 1:15:26, 18:54 (1:15:31, 18:55)
25 km: 1:34:39, 19:13 (1:34:11, 18:40)
30 km: 1:54:02, 19:23 (1:53:19, 19:08)
35 km: 2:13:34, 19:32 (2:12:31, 19:12)
40 km: 2:33:45, 20:11 (2:32:01, 19:30)
Finish: 2:42:03, ..8:18 (2:40:08, ..8:07)
Time per km: 03:50 ....(3:47.56)
Speed: 15.62 km/h ....(15.82 km/hr)
First half: .....1:19:37 (London 2008: 1:26:01, London 2012 1:19:29)
Second half: 1:22:27 (London 2008: 1:22:57, London 2012 1:20:33)

C • great effort todd! 9

30x eccentric Achilles
R) Achilles burning during this.
L) calf in knots and R) hip might have a spot of bursitis too.

With Callum, from his and Dave's place, to and around Brockwell Park. Left Callum on the climb and he went on to do another lap.
Good stretch out afterwards.
Dave joined us as we went to the Expo.
Championship Entry Pro: no queue for race pack. Con: have to wear a number front and back!

30x eccentric Achilles

Before work (!) due to London journey this evening.
From hosp towards Bigrigg.
Stretch out afterwards.

30x eccentric Achilles

2% grade. Minimal twinges.
Good stretch out afterwards.

30x eccentric Achilles

L) lateral hamstring had been quite tense during the evening yesterday and then persisted today. Al had a look and gave it a bit of a massage. Felt a bit too deep and sore.
No worries on the bike.

C • good luck 4

More bothered by the initial burn in the R) Achilles than anything else.
Got some tiny twinges in the L) hamstring.
Good stretch out afterwards.
Down to 80kg with no adverse reactions. It's been hard to say no to cakes, biscuits and Easter eggs though!

30x eccentric Achilles.
Think I may have forgotten these last night.

Warm-up with a stop to buy a milkshake and to request that the inside lane not get filled with jogging kids!

Drill, jog back, stride and walk back.
Butt kicks, high knees, high skipping, carioca.

One mile followed by a minute rest. Just to get the idea of 6 minute miling.
5:50. Looking at the watch every 200m. Set off far too quickly.
6:03. Looking at the watch every 400m.
6:07. Looked at the watch at halfway.
6:04. Didn't look at the watch.
Will be happy with that for the first mile in London.
Tightening L) calf as the laps went by. Pretty achey L) lat hamstring in the evening.

Had my milkshake before a mile on the track and the short run home. 6:30 came pretty easily.
Good stretch out afterwards at home.