Training Log Archive: RobB

Event: London Marathon
 

Note to self re race:

- took gels at 13 and 20 miles (powerbar blackcurrent)
- drank lucozade (1/3 bottle) at each drink stop
- drank water occasionally
- felt bloated after carbo load - maybe take more drinks and smaller meals?
- didn't get taper perfect - maybe 2 week taper?

So, some you win and some you lose. I would be lying if I said I was not a little bit gutted but I was pleased that I gave it my best - I don't think I could have watched from the sidelines without dwelling over what might have been.

At the start of the year I wrote that "My marathon training is going to follow a similar pattern to last year with a bit more distance (about 10% more). It will be good to push myself and I am excited about how it will turn out. I am certainly aware that everything went right in training / the race last year so it may be that any improvements may not be forthcoming. But it will be good to try and see."

So I knew at the start of this campaign I was going to take some risks and try to push my mileage on a bit. Pleased that I tested some boundaries but ultimately obviously frustrated with the way it turned out. Really enjoyed the journey though and grateful for all the support I have received from friends and family along the way and it was a pleasure sharing the build up with Mike and PaulF too.

Also really chuffed to have shared the day with Clare yesterday - she ran amazingly well (although she won't admit it), got a massive pb and courageously (more like stubbornly) broke through the 4hr barrier.

Below is (an overly long and very self indulgent) reflection on the race. If nothing else it will give me something to aspire not to repeat in the future. Please feel free to ignore.
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Pre race
Got to the assembly point with time to spare. This was despite a 10 minute anxious wait outside Blackheath station on the train whilst we waited for delays up ahead to clear. Bumped onto Andy Davies (brother of Tim) of Mercia fell runners on the train who said that he had been suffering from a leg injury and whilst was previously hoping for 2.24 was now just hoping to finish. Saw JD at the AAA tent - looking lean and strong - who was racing his first marathon.

My legs felt light and strong on my warm up (5 minutes light running with some glute activation exercises thrown in) and the nerves started to mount as the start time grew closer. Well I say the nerves were kicking in but it might have been the 4 pro plus I had taken having starved myself of caffeine during the proceeding week. Gave myself a bit of talking to during my warm up. I had been struggling with some doubts but my light legs assured me that I was well rested and raring to go. I thought about the race to come and reminded myself of my race strategy and all the training I had put in during the previous 12 weeks. My plan was to run the first half in 1.12 (5.30 milling) and then to push on from mile 20 to break 2.24)

Start - 5 miles (5k - 16:57 - mile splits 5.29, 5.25, 5.29, 5.18, 5.40)

Four wheel drive with traction control. Started in my customary position on the far right hand side (it allows you to sneak off and have a cheeky pee just before the start). Felt very easy on the first few miles and I was pleased to be running pretty much to pace without have to rein myself back too much. I was surprised by the amount of people who went tearing off. I was feeling good cardiovascularly and took comfort in the fact that my breathing was the easiest of the small group I found myself running with. I could feel my left calf (the bad one) from about 3 miles but I was prepared for this. Kim had given me a call and a pep talk the day before (thanks Kim) to tell me that I was going to be very conscious of my calves during the run but this did not mean that I needed to worry about them. Every time I felt my calf I took it as a sign to refocus on my running technique and to make sure I was running "strong and smooth".

5 - 10 miles (10k - 34:09 (17.12), 15k - 51.18 (17.09) - mile splits 5.40, 5.30, 5.29, 5.28, 5.31)

Front wheel drive. I deliberately drifted to the back of the group at mile 5, I realised we were running slightly up on pace and I didn't want to push it on. Around Greenland docks my calf noticeably started nipping a bit more and I started to get a little more concerned. It didn't feel like it was impacting on my running style too much (I kept checking my reflection out in the shop fronts - must have looked like a right poser) but I was half-preparing / tensing myself in case it "went." However, welcome distractions around this time, including seeing Ben, Aislin and others and passing Andy Davies (!), took my mind off my calf and I managed to loose myself once again in the race and pushed on to Tower Bridge.

10 - 15 miles (20k - 1:08:40 (17.22) - mile splits 5.29, 5.28, 5.33, 5.32, 5.33)

Front wheel drive. Tower Bridge was - as ever - amazing and the crowd carried us (we were still a group of about 5 people) up and over the bridge and towards half way (1;12:28). I knew that at this point I was working slightly harder than I had last year but I was still feeling strong energy wise. My calf pain had gone (phew) but I could feel my running was getting clunkier. At this point a mental image of Kelly giving me some (positive) encouragement worked wonders but even with this imaginary Aussie support I was aware that I was having to consciously work to forefoot strike and that my body wanted me to take pressure off my calves and revert to a heel striking action.

15 - 20 miles (25k - 1:26:01 (17.21) 30k - 1:45:01 (19:00) - mile splits 5.44, 5.29, 5.58, 6.13, 6.25)

Loose bearings. Whilst the wheels had not come off, they were certainly starting to work themselves loose. Jez gave me a really positive kick up the arse around the 15/16 mile point. I was finding myself drifting off the back of the group and he yelled at me to not let them go. I imagined myself drifting to the back of a treadmill and having to work to get to the front of it again. I managed to get myself back on the group but I knew that I was working a lot harder than I should have been. At this point over the last two years I was in exactly the opposite position having to hold myself back. I knew you go through bad patches in races and was hoping that I would feel better on the approach to Canary Wharf. Energy wise I was still feeling pretty good but I did not feel like I was running efficiently. From miles 16 a dull aching in my ITBs had started to get more acute and every step was painful. I started counting 100 double steps repeatedly to try and regain focus. By mile 17 I could no longer kid myself that I was simply having a bad patch and I knew my pace was getting slower. I had my first cramp (in my hamstrings) at around 18 and I had a quick stop to try to stretch my hamstrings and ITBs.

20 - 25 miles (35k - 2:06:51 (21.50), 40k - 2:29:54 (23:03) - mile splits 6.57, 7.13, 6.45, 6.53, 8.12)

Wheels what wheels? Hamstring cramps were getting more frequent from mile 20 onwards and the ITB pain persisted. At this point I just wanted to finish as quickly as possibly - not to set a good time but to simply get the suffering over with. The real frustrating thing is that I felt fine mentally and had lots of energy. I simply just couldn't do anything to make me run better / faster. Initially I got really frustrated with the crowd - they kept shouting at me that I was doing really well and a couple of people told me to keep smiling. I wanted to shout back that actually I was doing pretty shit and politely suggest that their encouragement could be best directed elsewhere.

By mile 24 I was starting to lighten up - the finish was nearly in sight and I was trying to enjoy the atmosphere and crowd support. At this point I realised that the grimace on my fact must have looked like a smile as a few others told me to stay positive and keep smiling. I did genuinely smile when my hamstring went again and I stumbled at mile 24 as the crowd went "oooohh" as if I had just missed a penalty at Wembley. I also got a big cheer when I started running again. Also had a comedy stumble 800m later when I looked back to wave at the Squire family.

25 - finish (6.52, 7.55, 3.03): 2;40:33

Sliding bumpily along the ground. This is a bit of a blur. Got a good cheer from Ben and a few others. I was now "running" straight legged in a new attempt to combat cramps. The legs eased off a bit with 800m to go (thank you central governor - but too little too late) but I still don't think I was a pretty sight running into the finish.

Waiting expectantly for Paul and Mike just behind the finish but unfortunately things didn't go right for them either. We certainly weren't the only ones though.

C • It was looking good.... 10

Easy run out with Mike. Legs feeling good. Threw in a few strides for good measure.

Easy run to the fisheries and back. Again felt tired and sluggish but this is all right and proper on taper week. Did a few strides on the way back to get legs moving a bit quicker.

Lunchtime tester session. Two and a half miles at marathon pace around Kelham island. Windy out but hitting pace did not feel too touch. Neither calf was too sore (although I could feel them).

Legs felt a bit flat afterwards. Think this is all part of the taper though - I have never felt good in the run up. So perversely I see this as a positive. Also buoyed by Dave's assessment of my calves this evening. All looking good.

Run to work with a heavy pack (needed to carry shoes and shirt as well as pack lunch). Relistened to Tim Noakes' interview about the central governor. Its all in the mind....

C • Good luck! 19

Run home. Legs feeling ok.

Run with the good doctor up Rivelin. Calf was feeling good (as it had pretty much from yesterday afternoon onwards). Hopefully the 90 min run allowed me to break down some residual scar tissue. Feeling a bit sluggish and a bit niggly but this is to be expected after not running for about 3 weeks. Another great morning for a run. Lots of dog walkers out. Funny we did not bump into them when it was dark and minus 5.