Marathon Fatigue

In the 8 weeks since I completed the Reykjavik Marathon I’ve run 5 times. Rewind through the years and it’s a familiar story; after completing the London Marathon (4 times), in the months after Glencoe, the autumn after Orkney. Seven times now I’ve started and finished a marathon yet after each marathon I’ve hit the wall with my own training in the immediate months that follow.

 

As running has become more important in my life I’ve ensured that I maintain contact with the community by coaching, spectating or volunteering in the months following a marathon but it’s taken a long time to return to a regular routine with my own training. So what’s going on?

 

Before I get going on to the main thrust of this blog it’s worth pointing out I’ve loved every one of the marathons I’ve done. The distance made me a runner, it introduced me to running clubs and therefore lots of my current friends. 26.2 miles gives me a sense of personal achievement which completing other distances can’t come close to. I enjoy the adulation from non-runners which only seems to be afforded to marathon runners. I love the history of the distance. I love training consistently, motivated by a looming goal. I enjoy listening to podcasts on long runs, something I rarely make time for otherwise. I enjoy having an easy go-to topic of conversation with other runners. I’ve loved the intimacy of events like Orkney and Glencoe, the unique atmosphere of London and running through phenomenal backdrops such as Reykjavik. I wouldn’t change those memories for anything.

 

Some of you will already be thinking; ‘It’s ok’, ‘ You should take a break’. It’s true, a break is well earned and necessary post-Marathon to allow the body to recover. Depending on the rule you go by this usually involves somewhere around 3 to 4 weeks of inactivity. One day per mile raced seemed to be to be the most fashionable recovery mantra around the time of my first marathon (although does this apply to all distances? If so why does nobody stick to it?). Why though do I fall out of good habits so easily and for so long after a marathon? This is not an anti-marathon blog. However after each one completed I’ve totally fallen off the rails running wise and it’s taken a marathon effort to get back into the routine of running regularly.

 

I’ve spent a long time pondering this and still can’t quite put my finger on it;

 

Being brutally honest I just couldn’t really be bothered running over the past 8 weeks. This can go on for several months (6 after my first marathon). I know I have gotten frustrated that my times over other distances have tailed off and it can seem like a long road back (the irony being the road back gets longer with each passing week).  As a result I get more and more frustrated with myself as well as losing the positive wellbeing and mental health benefits of running.

 

Is it the frustration of not quite hitting a target in an event where you invest so much time but only get one chance to perform? Unlike other distances where you can pencil in another effort in a matter of days whilst allowing your body a good amount of recovery. Certainly in my last two marathons this isn’t the case as I’ve dropped my time significantly.

 

Is it physical fatigue? I’m not so sure on this one as I see people running ultras and long runs on a much more regular basis than I do with no ill effects. I’ve run decent times soon after a marathon where I’ve signed up to races and gone along just to see how I feel.

 

Is it sour grapes that I haven’t quite reached a level of performance which I have in other distances? My 5k, 10k, 10 Mile and Half Marathon times should put me on course for a time just outside the 3 hour mark but I’ve never even come close.

 

I’m not sure what the answer is. I do know running is great for me in so many ways though and I don’t like it when I am not in that regular routine. Hard to break, difficult to pick up.

 

What do others think? For every amateur runner churning out brilliant personal bests over the marathon distance, for every runner ticking the distance off their bucket list…… there’s a more silent minority steering well clear of the distance. Not everyone reckons you should complete a marathon to be classed a runner despite what you might think. There are several vocal proponents of complete abstinence. There are coaches who tell you not to bother. Yet the lure of the distance, the kudos lavished on marathon completers by non-runners, the prestige of participating in the majors keeps drawing us in. This is despite the marathon often being an anti-climax for those, like myself, who become time obsessed.

 

It’s a split decision amongst amateur runners.

 

In summary this blog is not so much about what is the right recovery but about the growing feeling that marathon running might be having a negative impact on my running performance. It’s hopefully something that will spark some thought and debate. It’s aimed at anyone thinking about or who has recently completed a marathon. Seven marathons in I find myself contemplating retirement from the big distance – the perceived holy grail of running. At least for the time being.

 

With so much pressure (from myself) to perform it’s quite literally all your eggs in one basket hoping everything (weather, course, guts, fuelling and health) aligns perfectly on one day of the year. The reality is everything is not going to align unless you spread the risk and enter a lot of events. The trade off is not worth it for me – you’re going to be training a lot more on your own and your performance in more club friendly and social events is likely going to suffer. That’s not to say I’ve not hit great 5k and 10k times during my training blocks but these have tended to come around the middle third of a training block when runs of around 12-14 miles are common.

 

So one week back in to training what’s next? Well I’d like to replicate the same consistency and commitment I’ve proven I can over several marathon training blocks to other distances for the 2019 season. I hope to get back close to my 5k and 10k pb times in the near future and work hard over the x-country season. I have the endurance in my legs from a marathon training block that will undoubtedly help. I have arranged some middle distance runs with a group of guys from the Harriers on a Sunday as this is a type of training I’ve only really focused on when completing a marathon block.

 

Could it be that the marathon just isn’t my distance? Maybe I should focus on the 5k through Half Marathon range where I am happy with my performance level. Perhaps as runners we don’t often think about what discipline is our strongest and work on that. We simply see running as running when some of us are built for speed and others for endurance.

 

As I develop my coaching skill set and look in from the outside I guess I am looking at year on year progress as I move from one training block to the next. This was sacrificed in the second half of 2018 as I concentrated my efforts on the marathon which was never part of my grand plan and this is perhaps behind my current frustrations.

 

Non-runners might not be as impressed if I drop below 18 minutes for the 5k or get closer to 1 hour 20 for the half but I know these will be greater achievements than running another marathon. That can wait for now. I’m just glad to be back running.

 

Hopefully this doesn’t put anyone off the marathon. Just take your time though and consider if it is right for you – do you want to get faster over shorter distances first? If you go for it remember completing it really is the goal and the achievement. Times are for seasoned marathon runners. Tell people that when they ask how it went / or if you have a goal time in mind. (Remember our previous blog on First Time Marathon Running). Look after yourself. Increase incrementally and build in easier weeks to allow your body to adapt and recover.

 

On a side note. I actually fatigued during training prior to Reykjavik. I only did about 60% of my planned long runs and dropped out of regular hard sessions in the crucial 12 weeks leading up to race day. Despite this I ran well (11 seconds inside my pb although the course was later measured as 200 metres short). Maybe something for a future blog but I actually think I could run the same time tomorrow as I think it’s much more a mental test than a physical one.

 

 

 

 

Getting over your run – A physio’s guide.

A huge thanks to Eilidh Dorrian of Phyzz.ED for putting together this guide to recovery to help our runners get over their Great Scottish Run! For more tips and advice, Eilidh can be found on Facebook @Phyzz.EDphysiotherapy .

 

So you have decided to do the Great Scottish Run. For some of you it would have been an easy decision but for others, this might have been one of the most challenging things ever. Weeks of training, sweating, chaffing and blisters and it’s finally here. But then what?

Here are a few simple tips to help you recover.

1. Hydrate

After you finish, a wee celebratory drink might be the first thing you think of, however your muscles and the surrounding tissue need to be hydrated. Drinking water will help the blood circulate round the body, flushing out the lactic acid and helping lubricate the synovial fluid in your joints. Drinking a sports isotonic drink will also benefit muscle recovery and stop night cramps.

2. Drain the lactic.

If your legs have been feeling the burn in the final stages of the run it means lactic acid is saturating the muscle. As soon as you can, use gravity to drain the lactic out.

Find a wall, lie on your back with your legs straight up the wall.

Draining your legs helps get the lactic back to your kidneys to be processed.

3. Ice Bath

I know the last thing your going to want to do is dive feet first onto a bath of ice but trust me, it’s for your own good.

If you can’t face a bath, then why not try the cold water in the shower. Run it over your legs. 7 mins if you can but anything is a bonus.

4. Protein

Help your body rebuild and refuel. A good balanced meal with a good balance of carbs and protein will help muscle recover.

5. Massage and Rolling

Hmmmmmm. Massage is often mistaken as a great way to get lactic out your legs as you cross the finish line.

Both massage and rolling should be put off for at least 24 hours following the finish of the run. Massage will release more toxins into your blood and can have the opposite effect, overloading your wee bod and hampering it’s recovery!

6. Physiotherapy.

If in doubt and you’ve tried everything and still feel sore, get it checked.

Enjoy and good luck to all.

Confessions of a serial spectator – top tips for supporting!

“This isn’t my first rodeo” – a phrase uttered by me on a few occasions last weekend as I was complimented on my ability to whizz and direct my way around Manchester to find good cheering spots during the marathon. As a former running widow, before I took up running myself, I have been to many a race to cheer on Jack and have become great at finding good places to spot runners. Finding my way around an unknown city with ease has become second nature and last weekend earned me the nickname ‘Satnav’!

So without further ado, here are my top 5 tips for race spectating –

1.       Before you do anything, download Google Maps and any transport apps that will help you get around on the day. During bigger races, Google Maps also shows the race map on the screen, so you can see how close you are to the race – handy when running off a tram and finding your way to a good spot! For major cities I swear by the Citymapper app which has helped me navigate my way around Manchester, Berlin, Amsterdam, New York and London. This app is incredible, simply put in where you are going and it tells you how long it will take through different modes of transport – walking, cycling, public transport and even Uber. It gives clear guidance step-by-step on how to make your way to your destination and has offline public transport maps available.

2.       Work out with your runner how long they are going to take and where they would like to see you. By working out how long they will take for each mile, you will be able to check if you have enough time to get to your agreed spectating points, whether by public transport or walking. There’s nothing worse than agreeing to be at miles 5 and 9 then on the day realising that this is a logistical nightmare! Downloading a pace guide can help as this will tell you when to expect your runner at each mile. My friend’s husband had worked this out perfectly during Manchester which really helped. Also consider how busy the race/city will be. In Manchester, we were lucky to squeeze on one tram as it was completely crammed. Had we missed that tram we may have missed our runners, so do take this into consideration if you are trying to see them more than 2 or 3 times. As London is so busy during the marathon (and Jack is super-fast), for my own sanity and ease of spotting him, I will probably only see him at one or two spots on route before I must race my way to the end.

*side tip – also agree where to meet at the end of the race. This was something we didn’t do at Amsterdam and it was only by pure chance that I found Jack at the end. Don’t agree to meet at the finish, it will most likely be crazy. Most races put on lettered meeting points which are a good place to find people.

3.       If there is one, download the official tracking app for the race. These can be unreliable as so many people are trying to get on it at once, especially at London, however they can give a good guide of how your runner is doing and when they will get to your spot. At Manchester, my friend’s husband was able to see that she started 8 minutes after the official start time and we could then use that to calculate when we would see her. The app was also able to tell us if anyone had slowed down or sped up. These are also great for tracking at home I you can’t make it to the race.

4.       Have a spectating plan. Trying to spot your runner in a sea of people is hard, your eyes are darting around the place and unless they are wearing something distinctive, you may miss them. The same goes for them, if they have their head down concentrating or just soaking up the atmosphere, they may not notice you. Agree with your runner what side of the road you will be on, that way they can try and stick to that side and see you. Another good tip I’ve had in this area is, if you know the route well, agree on a landmark to stand beside, eg I’ll be outside the bike shop, or beside the red post-box. Mile markers can get busy too so tell your runner you will be 200 yards away from it. If there are a couple of you spectating, agree in advance that one of you will take photos and the other look out for the runner otherwise you both might miss them. At Inverness I was on my own and while trying to fiddle about with my phone camera I almost missed my friends. Sometimes it’s better to just soak up the atmosphere and give huge cheers rather than trying to get a photo at every spot.

5.       Finally, take a bag. This is my way of getting a few tips in one to keep it to a top 5! My race day essentials for spectators starts with a battery pack. Watching races can be a long day and if using your phone to take photos, track and navigate, it will drain your battery. I got mine from Amazon for about £10 and it has about 2/3 full charges in it when it’s full. Secondly, get a travel card for the city you are in, this saves time and money on the day. Next, maybe take some extra gels, energy drinks or snacks for your runner if they would like you to. Things happen in a race and they may lose some so it might be handy to have spares. Finally, fill with your runner’s essential post-race items. They will have their own bag drop but, just in case, have some extra layers in there for them (and for you – it can get cold watching!), salty food to replenish those lost salts, sugary food for a pick me up, and plenty of water. Prosecco, beer or champagne never go amiss either!

There you have it, my top tips for spectating. Other than these, just shout really loud, make sure you’re seen and give them all the support you can! Remember that lots of runners may not have the support that your runner does so give them a shout too, especially if they look like they are struggling and need some encouragement. Races are a truly inspirational and humbling experience for runners and spectators, so just soak it in and enjoy.

 

Pay Weekend Purchase: January 2018

I go through a lot of running kit. In fact, I own far more technical clothing than I do actual clothes. My wardrobe is a brightly coloured collection of fast-wicking, anti-chafing, hi-vis outfits which is constantly growing. At our weekly ‘Runbetweeners’ running group, Kenny and I are often asked for advice on kit and so we decided that each month, on payday, we would list an item which we have found useful (or just fun!) with a brief description of why it is a valued part of our running arsenal! So here we go!

This month I have mostly been wearing…

Ronhill Infinity Blizzard Tights

Brand: Ronhill                                                                                Price: £70                                                                                     Rating: 4.5/5

I have owned dozens of pairs of running tights over the last decade but I can honestly say that these are the warmest that I have ever owned. They have a ‘brushed inner fabric’ and are made of a ‘heavier weight Roubaix’, according to the Ronhill website – which, to put it simply, makes them very cosy. This makes them great for slower paced, easy runs but I wouldn’t wear them for faster training sessions or races as I fear they would get a little too warm. With the majority of my running being done at an easier pace however, this makes them a fantastic addition to the wardrobe – particularly at this time of year in Scotland!

Whilst the colour options are restricted to simply ‘black’, and there is next to no reflective element to the tights, this isn’t really a concern as I tend to wear an impossible to miss Hi-Vis Jacket when out in the darker hours. The neutral colour also means that they can be paired up with almost any running top (if you’re particularly fashion conscious when pounding the pavements!).

One slight issue which I have found with my tights is that the legs are quite long and I am fairly vertically challenged. These are one of a few pairs of Ronhill tights which do not come in an XS option – which is a bit annoying. They still do the job, but I do find that they gather around the knees a little bit – which doesn’t really bother me but might be a concern for others.

All in all, these have been fantastic in the recent icy temperatures and I have definitely got my money’s worth out of them. They are undeniably placed at the pricier end of the market but I feel they have been worth the expense as they are noticeably warmer than other pairs which I own and they seem to be hard-wearing – I’ve worn them loads over the winter and they’ve been through the wash plenty of times without any sign of wear. I’d highly recommend these to anyone looking for a pair of winter running tights to get them through the cold, slower paced runs.

 

 

 

 

 

 

The Cowal Way Chase Ultra

On Saturday the 21st of October I anxiously headed to Dunoon to compete in the first ever Cowal Way Chase Ultra event – a combined ultra run with relay option and cycle between Glenbranter and Portavadie in the heart of Argyll. This was my first official tilt at an organised ultra (the less said about CLYDE AND SEEK the better) and I was looking forward to a relatively low key introduction to ultra running on home turf.

 

With a dearth of long runs in the bank post London (all the way back in April) this was always going to be a slog but with so many fellow Dunoon Hill Runners toeing the start line I was keen to support this new event. Sadly the weather had taken a real turn for the worse on the morning of the race and the stunning Argyll landscape was largely clouded from view during the run. This did little to dampen spirits as runners gathered under the gable end of the village hall in a vain attempt at seeking shelter from the elements. The rain was relentless throughout the run making conditions tough going although it did ease prior to the start of the run.

 

So on to the course. The route itself is predominately run on undulating (code for uphill or downhill) forestry track with sections of flat road running. The relay and solo runners set off first (under the watchful gaze of the Adventure Show’s Dougie Vipond) before the cyclists chase in hot pursuit. The difference in start time allowed most of the runners time to reach the summit of the first peak before the bikes start passing. At a little over 1,000feet in under 4 miles this is a tough start to the run as you climb up through the forest before reaching the highest point of the route. The long descent into Glendaruel gives some respite to tired legs as runners and cyclists reach the changeover point for relay runners and bag drop area. At this stage approximately 10 bikes had overtaken me, each less impressed with shouts of ‘gies a backie’.

 

 

Reaching the checkpoint around 11 miles I wasn’t hungry or thirsty but I was most definitely gubbed. The climb had taken it out of me and despite everyone’s advice I had set off way too fast. Sitting in 4th place at this stage my hopes of catching anyone ahead of me were gone. My legs felt heavy and my breathing and energy levels just weren’t right. A lack of preparation on the hills meant what was to follow was unfortunately not going to be pretty. It was more about a finish now than a time or position.

 

Not feeling hungry at this point the checkpoint was perhaps several miles too early in the route to benefit me properly.

 

Heading out of Glendaruel the route passes along two or three miles of road which should have been heaven to me but I felt like I was running in hot tar. As I reached the start of the second climb I was glad of the excuse to power walk the next 5-6 miles which mainly involved a lot of climbing and trying to stay warm and as dry as possible. Around this time I was feeling pretty sorry for myself, isolated and tired on a bleak day. Looking back I wish I had waited for some company and spent some time moving forward with someone else. This is one of the key aspects about the ultra running community that I really envy and with a relatively small field it was just not possible at this stage of the run.

 

From the top of the second peak I adopted a jog-walk strategy with anything remotely looking like a climb fair game for a walk.

 

My watch died shortly after the 35km mark which at the time felt like a disaster. As I hadn’t looked it for a while I had literally no idea how much further I had to go which was hard to take. The mental endurance required to complete an ultra (alongside a marathon) is definitely as important as your physical endurance. It was now just a case of one foot in front of the other as I carried along the well marked route towards the promised post-race refreshments.

 

 

As it turns out the end actually came a lot quicker than I though as Portavadie suddenly appeared in view as I dropped below the cloud level at the end of the second big descent. The expected onslaught of runners overtaking me had not arrived as I’d apparently built a decent enough lead in the first half to cling on to 5th place.

 

Photo Credit @capturedbyGG (facebook)

 

So after my first crack at a near 50k course will I be rushing back any time soon?

 

First let’s start with the positives:

• I ran the first ever Cowal Way Chase Ultra which means I have the potential to go into the annals of history as an ever-present should I return next year
• The event was really well organised, low key and friendly
• I know most of the route offers stunning views although I did not see them on the day
• Race entry included full use of the indoor and outdoor spa and infinity pool facilities at Portavadie plus soup, tea coffee and a hot buffet style feed later in the afternoon once all the competitors were home

 

Areas for development:

• I was undertrained for such a long distance after a relatively low mileage block of training post-London
• I set off way too fast. Even although it felt easy it was arrogant to think I could carry on at that sort of pace for 30 miles on such a challenging route
• The climbs were long and tough and even worse my knees hurt badly on the downhill sections
• I found the course lonely and hard going in such bad weather conditions

 

 

 

All in I need to carefully consider whether ultra running is for me. I definitely get the appeal, the camaraderie, the wild places, the personal battle but my running has been going so well in the middle distances and on the road that it was tough to take such a battering during a pretty much universally successful season. Sharing the day though with my fellow Dunoon Hill Runners was amazing and there were some awesome performances through the field from super-fast times to longest distance run in both the solo and relay runs.

 

Thanks as always to the marshals who supported brilliantly in tough conditions, some in more than one location along the route and a huge well done to everyone who took part.  This event is another option on a burgeoning sporting calendar in Argyll and one cyclists and runners would do well to consider for next year. With a top feed and amazing facilities at the finish line I’d be tempted to return…maybe just as a relay runner next time around.

 

A special mention to Charlie Collins who put in such a huge amount of work to get the event off the ground.

 

 

Tips for First Time Marathoners – The London Marathon 2017

A week on, and with the pain in my legs now a distant memory, it seems the time is right to review my 4th crack at the London Marathon and 6th tilt at the distance overall. Well not really a review – more a message to myself 7 years ago and hopefully to some of you gearing up to your first marathon.

 

So Many Messages of Support

 

Setting off for Blackheath last Sunday I’ll admit I knew I was going to run strongly and that there would be no repeat of the infamous walk/crawl/drink beer strategy adopted on my last London in 2013. I had a 3:20 and 3:25 timing band on my wrist and knew with 100% confidence I would achieve this sensible goal in my marathon journey. Quite a jump from my previous runs of 4:02, 3:57 and 4:03. The reason was simple – with a badly bruised ego after several calamitous runs I was finally ready to listen to all the advice anyone who’d ever run a marathon before had ever given me. I’d made most of the mistakes they advised me to avoid and wonder in hindsight if that had to happen for me to finally accept what they were telling me.

 

When you tell other runners you’re doing your first marathon you will hear the same things all of the the time. Guys telling you about mistakes they’ve made and warning you not to make them too. But if you’re stubborn like me you’ll convince yourself they don’t apply to you, that you are ready to hit a strong performance before you are ready. Well the reality is that if you don’t treat it with the respect it deserves the marathon will bite you on the back side. For me I’ve had to learn from my mistakes before I got to this stage. I’ve sat head in hands at the roadside. I’ve clung on to barriers. I’ve willed people to stop shouting my name and longed for the ground to swallow me up. On the flip side my stubbornness has somehow got me around each of the previous 5 marathons I’ve run.

 

If you’re lucky you might be the type of person that listens to others or you might learn some of them in training. If not remember so many factors come in to play on race day so be prepared. So much has to go right – kit, weather, nutrition, health, pacing, ablutions etc. As a result your first marathon is unlikely to be your best or even the most pleasant experience but like most tough things in time you’ll only remember the good bits. You’ll dust yourself down and get back on again.

 

 

So what makes me so happy with last week’s effort? Was it time? No it was being in a mindset beforehand that I was going to enjoy it, run consistently (perhaps even a bit within myself) and make a good stride forward in my own marathon story.

 

And that is it. The realisation that I wanted to be happy with my performance and not beat myself up about a time afterwards. It’s the first lesson I was told and the one you’ll get when you tell an experienced runner you are doing the marathon – listen to them. Be happy with your performance and don’t chase a time goal. Running 4:02 in my first really annoyed me when I should have been really pleased I could get around and proud of that fact.

 

What else should you know?

 

Lesson two is let the field go. I’ve learned to pace races well in the last few seasons and every race I go to sees most folk hitting the start too fast and fading in the second half. Nothing gives you the feeling of a strong performance better than being able to pick up speed in the home straight (well maintain your pace in the marathon – hanging on in the final miles is as good as speeding up). Consistent splits will see you reel similar runners in who set off too fast. This is a timely boost (albeit based on the suffering of others but I’ve been the other so it’s ok). Negative splitting is difficult in the marathon but consistent pacing is possible for all.

 

A Career in Professional Pacing Beckons

 

Lesson 3 – listen to your body and adjust your goal accordingly. You’ll know by mile 9 how you are feeling. Do a body MOT from head to toe. If this is starting to sound a bit like the runner’s cliche bingo it’s because the things you always hear are right. So if it’s not your day treat it as a training run and drop the goal pace. Trying to stick with Plan A when it is not going well will result in a really tough day out, probably a world of pain and maybe even some tears (I mean dust in my eye).

 

Lesson four – don’t let a costumed runner dictate your race strategy. Trying to stay ahead of someone dressed as a banana isn’t sticking to your race plan. It’s messing with your speed and that banana is just going to pass you later in the race. It’s a long way and that banana is probably a sub 3 hour marathoner once peeled. It’s a potential banana skin 🙂

 

 

Lesson five – when the pacer for your life goal goes past consider letting them go. When the 3:15 bus went past me last week I was so content it actually felt good letting them disappear over the horizon. It meant I was on pace. They should be getting further ahead of me. Rewind 3 years and I would have been trying to cling on to them for dear life. This resulted in the 3:30, 3:45 and 4:00 paceall passing me before the finish line. That’s a poor outcome in any book.

 

Lesson six – do not worry about your pace until the crowd thins. If you’re first mile is a minute down from goal pace, bonus. You’ve just had an easy mile and you’re in better shape than expected for the final 25.2. Unless you have the self discipline to catch it up at 2 seconds a mile for the final 25 let it go. If you try and catch it up you’ll bust yourself as you’ll try to do it in those very important first miles. Relax in to the race. Aim to feel strong certainly at half way. Similarly do not weave in and out at the start to get on pace. This will increase your total distance. 26.2 is crazy, who wants to run any more.

 

And that is about it. I was so determined to enjoy it and run steady that the miles flew by. The route merge where the Red and Blue starts come together and Cutty Sark passed the first 50 minutes with a carnival of music and dance as we passed through different boroughs. I was having a blast and the greatest danger of cramp was in my cheeks as I laughed and smiled my way along the first half of the run. Turning the corner to Tower Bridge I allowed myself to enjoy the iconic sights and crowd at one of the most special parts of the course. Turning right towards the notorious Isle of Dogs I cheered the elite runners coming the other way – 9 miles further up the road – rather than curse them for being so close to the end.

 

Mile 14 – This Year The Banana Thorn in My Side Was a Giant Corn in the Cob

 

 

Another strategy I adopted from around mile 9 this time around was to count down the miles rather than count up. Mentally this helped in bringing the finish line closer and closer with each marker. Seeing my support crew twice helped as well as chasing the Road Runner vest several hundred metres ahead of me. The World Record for fastest Bishop, Monk and Nun was either just in front or behind me for most of the race meaning the crowds were noisier than normal and with the weather brightening up over the morning there seemed to be more people on the route than ever before.

 

Mile 21 – Still Enjoying It But Lost The Ability To Direct Waves At People I Know

 

And so as I exited Canary Wharf I did another top to bottom body MOT and was in good shape aside from a nasty chafe on my right ankle – a new one on me. Vaseline-d up I was able to keep going with only minor discomfort. A great feeling with approximately seven miles to go. Then as always it gets tough and you need to dig deep. From the elite through the club runners to the run-walkers this is the same and what unites everyone who runs the marathon. If it was easy everyone would do it. Keeping going is the last thing you want but knowing you are well prepared and getting closer to home with every step will see you through.

 

This time around it was mile 22-24 when I started to hurt but nowhere near how bad it had been before and perhaps that is what got me through. I’d made mistakes by not listening to others and hurt big time in 2013 but maybe that is what it took for me – to learn the hard way. And then you see Big Ben and it still hurts. I used the mile dedication strategy for the final seven miles, thinking of someone during each mile. This hadn’t been planned and I found myself thinking of quite different people when the going got tough. This definitely helped.

 

And then you get near the finish and people tell you it starts to get easier again. Well this is one piece of advice that is wrong 🙂 It doesn’t get easier and the 1 mile to go, 800m to go, 600m to go and 400m to go will make you want to punch whoever thought it was a good idea to cruelly count down such massive distances at that stage of a marathon. The only one that helps is rounding the corner at Buckingham Palace with 200m to go and seeing that iconic finish line.

 

 

Crossing the line in 3:22:31 I had managed a 35 minute course pb and a 22 marathon pb. I know I could have run faster but I was delighted. Anything faster would have been too big a risk, too big a jump and I wouldn’t have had a really great experience. So that is what a good performance is for me now. Incremental improvements towards my goals making sure I continue to learn how to run. The simplest of things but a much more complex sport than I ever imagined when I decided to become a runner back in 2010 with my first London Marathon.

 

Lisa Covered As Many Miles As Me Out On The Course Supporting

 

It is such a great event. Full of emotion with great stories, real people, amazing sights and vocal support all around. I am really glad to have been lucky enough to take part in four. My only regret was not listening to other marathoners sooner.

 

Or perhaps all this is sentimental rubbish and the reason I ran so well was that I dressed backwards. Wearing my vest back to front in particular made The Boy’s year.

 

Reading about running…

I love to run. I also love to read. It will come as no surprise therefore that my bedside table is always hidden under a mountain of books and magazines about running. I am always on the lookout for new recommendations and often have people ask me to share my own favourites so I thought I would stick all of my opinions in one place by writing them down here! Please let me know your own thoughts and suggestions so I can continue to fuel my habit…

There are too many for me to cover in a single blog post so below you will find a mere selection of my favourites in no particular order…

Two Hours – by Ed Caesar

Kenny and I are both big fans of the ‘Marathon Talk’ podcast and I had heard them discussing Ed Caesar’s ‘Two Hours’ a couple of times on the show. After their discussion of the book throughout December I started putting hints out to Vicki that it would be a great present and lo and behold, on Christmas morning I had a shiny new copy of it nestled under the tree!

The book did not disappoint and is a really interesting read with plenty of information about the marathon as an event. It follows the history of the marathon from its formation up to the modern day and discusses the changes in approaches and attitudes to the distance over the years. It also follows the story of Geoffrey Mutai and his rise to marathon prominence. The book would definitely appeal more to someone who is interested in following professional marathon running and its history as opposed to someone who is purely focused on their own enjoyment of the sport.

Born to Run – by Christopher McDougall

One of the first books that most people will encounter when looking for something related to running, this was a real eye-opener for me. It manages to combine interesting stories about running, technical theories and a sense of adventure all in a very light and enjoyable book. The different elements that make up this book are all very well balanced which help to make it very readable for anyone with an interest in running who is not necessarily looking for something too scientific or technical. This is a book that I would read again.

Natural Born Heroes – by Christopher McDougall.

Having read and loved ‘Born to Run’ (see above), I was very excited about Christopher McDougall’s latest work. This one promised to deal with our natural ability to overcome physical challenges and consider some phenomenal feats of strength and endurance. I was particularly interested in this book as it appeared to deal with lots of the concepts which I had encountered in my time spent training in Crossfit.

The book was actually very different to what I expected. Large chunks of it are based around the historical events of WWII on the island of Crete which I was not expecting at all. This was however really interesting and these chapters proved to be some of my favourites. There is not as big a focus on running in this book as I thought there would be but it is an interesting and enjoyable read nonetheless.

Running with the Kenyans – Adharanand Finn.

Another classic which seems to be on every runner’s bookshelf. I came to this pretty late and it had been recommended to me by loads of my pals. This is another book which combines interesting stories with a sense of adventure as it follows Finn’s experience of running out in Kenya and also those of moving his family out with him. It is not a book that will provide you with any real information about improving your own technique or running ability but will definitely provide some inspiration to get out and run. This is possibly my favourite running book to date.

The Way Of The Runner – Adharanand Finn.

Inspired by my enjoyment of his earlier book, I recently picked up a copy of Finn’s ‘The Way Of The Runner’. In this work Finn travels out to Japan to learn about the fascinating culture that surrounds endurance running in the country and also the Ekiden running community. The different approach of the Japanese to running is an interesting contrast to that of his experience in Kenya although it does mean that Finn struggles to get as involved in the running community in this book. There is still however a fascinating insight into the sport and, having read this, I have made it a priority to get out to Japan myself and experience the running culture of a country which produces an unbelievable number of elite marathoners. Again, this book offers little in the way of technical information but huge amounts of inspiration and fascinating experiences.

Advanced Marathoning – Pfitzinger and Douglas.

This was another book which  I had heard being referenced on ‘Marathon Talk’ as Tom Williams followed one of its programs in his own marathon preparation. After it was also recommended to me by a running friend, I decided to investigate further. This is a very detailed technical guide to marathon running. It can be split into two parts: the second half of the book is a collection of training plans based on different weekly mileages; the first half is a detailed explanation of the theory behind the plans and the reasoning behind each of the sessions which is prescribed. This means that you could quite easily just use the programs and get the benefit of clearly structured training, however I was also intrigued by the theory and enjoyed learning about the different types of training and the physiological effects that these would have. This is a very detailed, technical book which is aimed providing the information that you would need to train for a marathon. These does make it a fairly challenging read (particularly if, like me, you have limited scientific knowledge when it comes to physiology!) but it was interesting nonetheless. I often dip into the book when planning my own training but is not something that would be read for entertainment.

Don’t Stop Me Now – Vassos Alexander.

This was a book which I sought out after hearing an interview with Vassos on a podcast. I did not know the extent of the man’s running obsession and I was intrigued to find out more. The book is structured as a series of short chapters based on his own experiences which makes it very easy to dip into when you have a spare few minutes. It is a very light and entertaining insight into Vassos’ experiences of running and provides plenty of funny and also inspiring stories based on his running exploits.

At the start of every chapter, Vassos includes an insight into the experiences of a different runner and we get a snippet of information about a huge range of characters including the Brownlee brothers, Jenson Button and Nell McAndrew. These fascinating interactions add another element to the book and make it a fun and easy read.

There are plenty of other books on my shelf which I am working my way through so this post is certainly to be continued…

The Runbetweeners Review 2016

At this time of year (well we’re a week late but most of you will be used to us being late by now) folks normally sit down, reflect on the previous 12 months and plan for the year ahead. It’s been a pretty phenomenal year running wise both on the track (and road, trail and hill) and off it with visits to old and new races near and far including some international excursions, the growth of our own running group and the launch of Rouken Glen Junior parkrun. A year of pb’s for both of us but what have been the highlights?

Between us we have raced a lot in the last year making it hard to narrow down the list to just 10. Therefore we went for 12 ☺ So here follows the countdown of our best 12 races from 2016.

Look out for next week’s blog post as we pick 12 races for 2017.

12. Springburn parkrun (Kenny) – 14th of May 2016

This one makes the list as I managed to break 19 minutes for the 5k for the first time in a shiny new pb of 18-47 (gaining qualification to the elite sub 19 minute pack at the Harriers). Jack, in the middle of a heavy training schedule, decided to pace on this one allowing me to shadow him around the two loop course. Running in a small pack is something that I’ve learned this year can be extremely effective in pursuit of personal best times. An added bonus on this one was gate-crashing Springburn’s 2nd birthday celebrations meaning there was cake aplenty at the finish.

https://therunbetweeners.wordpress.com/2016/05/14/happy-birthday-springburn-parkrun/

    11. Polaroid Clydebank 10k (Jack) – 19th May 2017.

The Polaroid series has been a staple of my running calendar for the last few years and in 2016 I approached it in a slightly different way. In the past I had entered all four events but this year I decided to enter just one and to target it for a personal best. I was over the moon to break 33minutes for the first time here and this made it a highlight of the year for me!

https://therunbetweeners.wordpress.com/2016/05/20/polaroid-clydebank-10k-2016/

10.  Brian Goodwin 10k (Kenny) – 17th of June 2017

Another pb for me on a brilliant evening in Pollok Park. After dipping under 40 minutes for the first time at Troon a few weeks before, I was delighted to take a good chunk off  my 10k time finishing in 39-30. An annual event, the race is organised by our club – Bellahouston Harriers. Knowing I was pacing the Men’s 10k a couple of days later, I decided to take this one easy but felt good from the start and again used similar runners to pull me along. Moral of the story: if you are feeling in the zone just go for it. A two lap course, the route takes in many of the flatter parts of the park and Haggs Road. To top it off entry includes a beer and a burger. What more could you ask for?

https://therunbetweeners.wordpress.com/2016/06/17/brian-goodwin-10k-2/

     9. parkrun du Bois de Bolougne. (Jack) – 26th March 2017.

What better way to spend my birthday that by striding around a Parisian park – they even let me cross the line first (there’s no winning in parkrun, apparently). This was my first international parkrun and was followed with cake and champagne under the Eiffel Tower. An awesome day and a birthday I will never forget!

https://therunbetweeners.wordpress.com/2016/03/31/a-parisian-parkrun/

8. #Glasgowparkrunsmashup (Both) – 15th of April 2016

2016’s answer to the Clyde Trail this was the one that was meant to send us trending worldwide. Unfortunately while we were up before dawn the rest of the running world was asleep, uninterested or both. The idea was simple – run each of Glasgow’s 5 parkrun routes in one go arriving at Pollok in time for the 9-30 start. As usual planning a sensible route was almost the undoing of this challenge as we cycled between each of the parks. Much harder than anticipated when the idea was hatched over a beer or two – 15.5 miles of running, more on the bike and very little enthusiasm, interest or support for a daft idea making this everything a good runbetweeners challenge should be ☺ Surely still a record? parkrun UK we are still waiting on official notice…

https://twitter.com/search?q=glasgowparkrunsmashup&src=typd

https://therunbetweeners.wordpress.com/2016/04/17/glasgow-parkrun-smash-up/

     7. Bushy parkrun (Jack) – 25th December 2016

This Christmas I decided to head back to where it all began and took part in Bushy parkrun. Lining up alongside 1200 other parkrunners for a free 5k run on Christmas morning was incredible and the atmosphere was even better than I had expected. I will definitely be back!

https://therunbetweeners.wordpress.com/2016/12/25/bushy-parkrun-a-christmas-cracker/

6. Dunoon Ride and Run (Kenny) – 2nd of April 2016

A momentous day as I topped the podium at this event in my hometown. Put together by the team at No Fuss Events the concept of this one is to bring the cycling enduro concept to running. Basically there are four timed stages and you can walk / jog or sprint between each. A 5k out along the prom is stage 1. Stage 2 is a gentle uphill trail section of around a mile. Stage 3 is two laps of the ash track at the local stadium. The final stage is a trail and road downhill smash up finishing on the newly restored pier. Total times from all four stages are added together and the lowest time wins. Simple. In this case the winner was shocked – especially since I’d taken a wrong turn on the first 5k section. My first and likely only victory – hopefully the event never happens again and I can lay claim to the title for the rest of my running days!

https://therunbetweeners.wordpress.com/2016/04/02/dunoon-ride-run/

     5. Tom Scott Memorial 10Miler (Jack) – 10th April 2016.

This was a favourite of mine in 2015 also. There is a huge field at this event and there is always an abundance of fast runners. This means that there is usually a good pack to run in. At this year’s event I felt great and managed to run with a brilliant group of good mates who were all hitting good levels at fitness at the same time. The result was a fantastic pack run with a train of Harriers and a big PB for myself.

https://therunbetweeners.wordpress.com/2016/04/11/tom-scott-memorial-10miler/

4. The SouthSide Six (SS6) Kenny – 6th of November 2016

One of our absolute favourite races of the year and a Glasgow institution. The only reason the SS6 is not at the top of the list is that it’s been there before. This year Jack gave the run a pass leaving me to join the others toeing the line in this challenging 16-mile course. For those who’ve not done the race before it’s a 6 park tour of the south side painfully climbing to the highest peak in the two hilliest collecting stickers along the way. A brutal finish up the stairs and slopes of Queens Park, this one is always worth it for the excellent feed alone. This route sells out quickly so register for facebook updates to ensure you don’t miss out in 2017.

https://therunbetweeners.wordpress.com/2016/11/06/southside-six-2016-ss6/

     3. MOKrun 1/2 Marathon (Jack) – 29th May 2016.

Our third visit to the Mull of Kintyre and, despite not coming home with the trophy, we still loved the experience of the weekend. A friendly, well organised event with a fantastic route and a brilliant post-run Ceilidh. Magic.

https://therunbetweeners.wordpress.com/2016/06/02/running-a-mok-in-campbeltown/

      2. TCS Amsterdam Marathon 2016 (Jack) – 16th October 2016.

After four months of focused training, I finally made my way over to Amsterdam in an attempt at a new pb. A brilliant weekend and my first international Marathon – I’m sure it wont be the last!

https://therunbetweeners.wordpress.com/2016/10/19/amsterdam-marathon-2016/
And the number 1 race of 2016 in our humble opinion….

1. Kyles 10 Miles (Both) – 10th of September 2016

This was our second visit to the Kyles of Bute and this race did not disappoint. A challenging and hilly route the 10 mile distance is a good marker to test out speed endurance. Guaranteed good weather (we’ve been twice and it’s been sunny both times), unbelievable scenery, beer on tap at the end and a BBQ followed by a ceilidh in the evening. A cracking race; low key, excellently marshalled, reasonably priced and growing in popularity year on year. A worthy winner of the title of 2016 Runbetweeners Race of the Year.

https://therunbetweeners.wordpress.com/2016/09/13/kyles-10-miles-2/

 

Finally, a short footnote to those races that didn’t quite go to plan in 2016. No prizes for guessing which race ends up in the number 1 slot. Bang goes the idea that the runbetweeners will ever make our fortune Stateside…

 

3. Toward for a Tenner (Kenny) – 6th of August 2016

Before I go on – Jack won this race, it was brilliantly and cheerfully marshaled, well organised and positively reviewed by local and visiting runners. I’ll be going back in 2017 and this race offers excellent value relative to other similar half marathons.  The addition of a 10k race makes this an inclusive running festival. Any negative feedback that follows is down to my own race naivety. On a positive note I suppose you learn more from the nightmare races than the ones that go well but this was everything that could go wrong in one race for me.

Starting far too fast and thinking I was in much better shape than I was, I decided to launch an attack on a near 5 minute pb on this one. There is no excuse really as this is my neck of the woods therefore I should have anticipated the wind factor which made running out in the first half a much more demanding effort than it would otherwise have been. Struggling badly the group I was in gradually put some serious distance between me and them as a stream of runners gradually passed me with words of genuine encouragement.

 

However I couldn’t help but slow to a near standstill by mile 7 reaching a point of exhaustion usually associated with a heavy session of sprint intervals or hill reps. Burned out by half way I managed to drag myself home thanks to the support and encouragement of my friends from Dunoon Hill Runners who were out in force (plus the fact is was an out and back course and all my gear was back at the start line). The first race I’ve run/walked in a long time and a massive positive split on the second half of the race. Meeting a friend who suffered an underwear malfunction and was running pantless for the final miles perked my spirits at mile 10 giving me the last ounce of strength to jog home the final 3 miles. The closest I’ve come to DNF’ing yet.

https://therunbetweeners.wordpress.com/2016/08/08/toward-for-a-tenner/

2. Nationals – Short Course X Country (Kenny) – 5th of November 2016

Not a bad run – in fact I ran pretty well. Also not down do my hatred for the terrain as I’ve enjoyed the x-country much more this year. Perhaps I’m developing a love for the grass and mud as I become more experienced, fitter or maybe it was just down to the fact the weather has been much better than equivalent events in 2015.

This had all the ingredients to be a good one – I’d been training well, top athletes such as Laura Muir were competing and the event was reasonably close by meaning we could get there early enough to see some of the top junior and female races.

However the choice of venue was a strange one. The route was a two lap, pancake flat circuit around a playing field. Single file around the park perimeter the route lacked imagination or the challenge you would normally associate with such a prestigious race in the Scottish Athletics’ calendar. As a result it didn’t get a look in on the blog. Shame.

The worst race of 2016 award goes to…

1. Sommer Sports Florida Clermont 5k (Jack) – July 2016

You will have heard me rant about this one before I am sure but what kind of race doesn’t set up the finish line! Having got up early on my honeymoon to go and race this 5k in Florida, I was loving leading the pack for the whole race. I built myself up a nice lead and kept running for the finish – only to find that the finish line wasn’t there yet! I kept running down the road until I realised there was a problem and when I turned back the finish line had been constructed behind me! Witnesses at the end of the race spoke to the organisers and it was decided that I would still get the trophy but an angry competitor (relegated to second place) kick up a fuss and I did not get it. The organisers then ignored my email (I know I got petty!) and refused to respond to my questions on Twitter. I’m going to stop writing about it now because it’s getting me angry again haha -for more info read the review 😉

https://therunbetweeners.wordpress.com/2016/07/23/there-is-no-finish-line/

 

 

Amsterdam Marathon 2016

Having secured myself a satisfying personal best at the London Marathon back in 2015 (read about it here!), I made the decision to skip the 2016 event in order to focus on my first ever autumn marathon. The theory behind this was twofold: firstly, it would enable me to develop some speed over shorter distances by focusing on my 5k and 10k racing through the spring, and also that it would enable me to complete a substantial part of my marathon build up during the summer holidays when I would have more time to train and recover. It was incredibly frustrating therefore when I fell victim to a series of minor injuries in the early stages of 2016. Despite these setbacks, I was able to start my marathon training block 12 weeks ago upon the return from my holiday in Florida.

The training went about as well as I could have hoped. I had to be cautious building up the miles each week in order to avoid aggravating my earlier injuries but I also had to be prepared to take some risks or I would stand no chance of hitting the sort of times that I was hoping to achieve. This fine balance was one which I would obsess over and each week I made careful notes in my training diary of any slight niggles or concerns that arose in every session.

I was incredibly fortunate to have a very knowledgeable training partner in Colin Thomas for this undertaking. Colin has a marathon PB of 2:33 and was recently back from a training block in Kenya where he had spent time talking to some of the most successful marathon coaches in the world. Colin also gave me feedback on my gait along with some exercises to help improve my running and help me to avoid injury. We trained together as frequently as possible over the months leading up to the race and I felt my running improving dramatically every week. We both had similar goals for this race and having somebody to train with on the long, hard sessions was invaluable. I also benefited from the detailed feedback and advice offered by Matt Brown who helped me understand a lot of the theory behind the sessions which I was undertaking. It was thanks largely to these sessions that I found myself sitting in my hotel in Amsterdam the night before the race with a belly full of pasta and a feeling of confidence that I was in the best shape of my life.

5:30am. The alarm screeched across the hotel room – I had taken no chances with the volume control – and I was immediately alert. During my training I had experienced a few issues with stitches and had decided that I needed to allow a little longer between the start of the race and breakfast. After a moment of sheer panic, during which I thought we had no kettle in the room (Vicki did not appreciate being woken up to help me fix this!), I realised I could get boiling water from the Nespresso machine and was able to prepare my trusted pre-race fuel of porridge to go with the slightly squashed banana that had traveled in my suitcase from Glasgow in case I couldn’t find one in Amsterdam! I washed the whole lot down with an espresso and began sipping my bottle of Isostar. The entire operation was completed by 6am and I then found myself in the slightly awkward situation of having a couple of hours to kill without waking Vicki. A little stretching and yet another read through of the race instructions filled some of this time before I gave up and tried in vain to get a little more sleep.

Leaving the hotel as the rest of the city slept, I made my way to Colin’s hotel so that we could travel to the start together. Our train was filled with the smell of deep heat and the sound of nervous voices, whispering away in a hundred languages, as the morning commuters tried coming to terms with the challenge that awaited them. We poured off the train and into the area surrounding the Olympic Stadium. Our race would begin on the track itself under the gaze of a stadium filled with supporters. Once we had squeezed through the entrance and found ourselves on the start line the atmosphere was fantastic – although the very narrow start line meant that the crowding was a little uncomfortable. A few minutes to warm up and we were ready to go.

The start of the race was a tricky one: 17000 people all trying to run on an 8 lane running track is never going to be easy. Nevertheless, we made our way out of the stadium and away from the city. I found myself settled early on into a small group of about half a dozen runners that included Colin and also our former club mate Stuart Macdougall. We hit a steady pace and began counting down the miles.

The first section of the race was fairly uneventful and to be honest I can’t remember any of the course itself. At the 11km mark we were greeted with a cheer from Vicki and Leigh which perked us up a bit and then things returned to normal  until we hit the canal path a few miles further in. This was a section which I had been warned could be very lonely as there would be no spectators and the route would be highly monotonous. I was very lucky to be running in a group with friends as there was some good banter as we made our way along here which helped keep us ticking along.

We hit the halfway point in about 76 minutes and I felt fantastic. The pace was manageable and I felt strong. I was a little annoyed however that my drinks bottles – which the organisers had offered to place out on the course for me – had not materialised. I am not sure how this happened but neither of my bottles ended up being where they were supposed to be so I had to make do with the little paper cups of water. This made things a little tricky as trying to drink from a paper cup whilst running at speed is not a skill which I have mastered! Nevermind- I would just have to get round quickly!

During the second half of the race our group broke up a little and Colin and I found ourselves a little isolated. It was great to see the girls again on a couple more occasions to break up the route and provide a little more motivation however aside from these moments of support the route was very quiet. As we entered the final 10km we were running on our own and the crowd was non-existent. It was about this time that my calves began to suffer. I felt a tightness come into both calves which was not enough to force me to stop but definitely gave me something to think about. The fear of not finishing started to creep in and I started to let the pace slip a little. Colin was also beginning to suffer and was experiencing bad cramps in his leg. With a couple of km to go, he told me that the cramp was causing him issues and that I should push on for the final stretch.

As I came into the Olympic Stadium I managed to put on a bit of a burst and overtook a competitor on the final bend. I crossed the line in an official time of 2:34:13 – a 3.5 minute personal best. Whilst it was not quite as quick as I had been hoping for, I was pleased to secure a big PB and was delighted to discover that I placed 49th overall and was the 3rd Brit. It was nice to finish in the stadium but we were quickly shepherded out again and I thought it was bizarre that we were not able to get any water at the finish line. There would be no water available until we had left the stadium and reached the larger area outside.

After the race I enjoyed my first beer in months along with a fantastic portion of fish and chips! Vicki and I spent the following day exploring the city (although mainly by boat due to my sore legs!) and eating lots of amazing food! I am pleased to have made a step forward with my marathon time and had a great weekend but I don’t think I would rush back for this particular race. The route itself was pretty uninspiring and the lack of crowd support was definitely noticeable. Whilst it was undeniably very flat, there were also very narrow elements to the route and lots of sharp bends which makes me think that it is not as fast as other courses might be. I would not have enjoyed this marathon as much as I did had I not been running in a pack containing my mates.

I have only been home a few days but already plans are forming for the next one. Possibly London 2017? Maybe Berlin? Either way, I am looking forward to getting back down to Bella and putting in some training with the rest of the club. Besides- I’ve got cross country to deal with first!