Month: November 2017

training run #1384

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Tuesday 28 November, 06:53

4C, cold, a bit slippery underfoot in places. A 4 mile run. Wrapped up well and settled into a nice pace.

Felt strong today. My heel niggle came on later in the day.

Distance: 4.19 miles

Time: 36:26

Avg pace: 8:42 min/mile

Calories: 468

Trainers: Brooks Ghost 10

Wildlife: 2 rabbits

training run #1383

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Friday 24 November, 07:04

3C, cold, mostly clear skies. A 4 mile run. Slightly faster pace than yesterday but still had heel niggle.

A packed weekend is making fitting in a long run difficult, but my Achilles may benefit from the rest.

Distance: 4.17 miles

Time: 36:43

Avg pace: 8:47 min/mile

Calories: 470

Trainers: Brooks Ghost 10

Wildlife: 1 rabbit, 1 mouse

training run #1382

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Wednesday 22 November, 06:48

14C, mild, windy, damp underfoot. A 4 mile run. Right heel niggle again, but seemed like I got into a rhythm at RV and ran a comfortable pace, not slow but not sprinting.

Distance: 4.19 miles

Time: 37:20

Avg pace: 8:54 min/mile

Calories: 472

Trainers: Brooks Glycerin

training run #1381

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Monday 20 November, 08:23

9C, mild and drizzly. An easy paced 4 mile run. Last day of my leave, so I enjoyed a run without the pressure of dashing to work.

Straightforward run, noted a few niggles that are probably just post-marathon legs. Right soleus felt stiff towards the end, rather than the usual tenderness lower down on my heel.

Distance: 4.19 miles

Time: 38:06

Avg pace: 9:05 min/mile

Calories: 476

Trainers: Brooks Glycerin

training run #1380

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Saturday 18 November, 08:01

6C, cold, windy, dark clouds. A 9 mile run from Fox House, along Froggatt Edge and Curbar Edge, returning along White Edge. Getting legs back after the marathon, wanted to do a trail route I knew, sensible length and difficulty.

Layered up as it was quite chilly. Had a flapjack on the drive over, enjoyed a stunning orange sunrise before the dark cloud set in. Kept it easy pace, pleased with my fitness, hadn’t lost much. Right heel niggle on and off. Drank 250ml water.

Saw a group of about 9 deer far off on White Edge, a couple of photographers were pointing long lenses that way.

A good run, the rain held off and nice to get some trail miles done.

Distance: 8.97 miles

Time: 1:43:39

Avg pace: 11:21 min/mile

Calories: 1030

Ascent: 995ft

Trainers: Brooks Cascadia

Wildlife: 9 deer

training run #1379

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Tuesday 14 November, 07:06

Mist on the lake

0C, cold, frosty, clear skies. A 6 mile easy run at Eagle Creek Park.  Wrapped up again and headed out for a slow paced run, just enjoying the park once more before we head home tomorrow.  

Eagle Creek Park

Slight heel niggle again but my legs got going after the first mile or so.  Disturbed a couple of deer at about 4 miles but they were far off and only got a glimpse of them. 

Distance:  5.7 miles

Time:  52:14

Avg pace:  9:09 min/mile

Calories:  644

Ascent:  266ft

Trainers:  Brooks Cascadia

Wildlife:  2 deer, 2 squirrels (I think, they’re fast!)

recovery run #1378

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Saturday 11 November, 07:01

-4C, clear skies and a cold north wind, the sun wasn’t up yet.  A 7 mile recovery run at Eagle Creek Park.  Took a week off running even though legs felt quite good after the marathon.  Suffered only a stiff ankle/heel (r) which wore off ok and very slight DOMS on Monday in VMOs.  Best post-mara legs I can remember.

Set off from hotel to run the mile to the park on streets and I got lost, added quite a bit to the distance.  Loved the park, nice to run on trail again and in spite of the cold I enjoyed it. The terrain wasn’t challenging, the trail wound through woodland but it was as easy as running at Rother Valley.

The best bit was when I paused to check direction. Most of the signage for a blue route was great but at a 4-way I wasn’t sure. While I studied a small map leaflet three deer stepped through the wood just 50ft away. All slowed and looked my way, I was in the open, but they slowly wandered off. No photo as my phone battery had died.

Easily found the correct route back to hotel and apart from heel niggle everything was fine.  Good job I’d packed running clothing for all temps.  Pace and time irrelevant, this was just to ease legs back into running.

Distance:  7.21 miles

Time:  1:12:47

Avg pace:  9:49 min/mile

Calories:  820

Trainers:  Brooks Cascadia

Wildlife:  3 deer

CNO Monumental Marathon, Indianapolis 4 November 2017

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7C, cool, overcast.  Rising only slightly in temp, ideal running weather.

Met up with Emma and Ash at the marathon start, gave Emma some words of encouragement for her 5k, and showed her a dropped manhole hazard on the finishing shute.

I was in wave 3 so had a 10 minute wait from the actual start. I didn’t see any pacers near me in that wave (more on pacers later). When the wave was set off it seemed very busy for the first couple of miles, slowed me slightly but that’s ok. Then I saw I’d done a fast (for me) 3rd mile split, 7:16 min/mile. I’d been aiming for about a minute slower… knew I’d gone off too fast.

Miles 4-7 were also sub-8 min/mile. Oh no, but felt ok.  My pace then dropped naturally to what I’d been doing on 20 mile runs, around 8:15-8:25.  Heel felt ok, actually improved on the run.  I passed a 4 hour pace group after 5 miles, then the 3:45 pace group at 9 miles.  I didn’t know how far ahead they’d started, but knew I was going too fast.  Saw I’d done first half in 1:47, hmmm.  A pit stop at 14 miles let the 3:45 pacer just back in front, took over a mile to reel them in. Thought about tagging along but legs felt ok so just eased ahead, kept going.

A few spectators shouted ‘go Steve’ etc, and a group on cycles kept passing, pausing, then passing again, and they kept calling my name.  

In the middle miles I knew my legs were tiring but no niggles apart from the usual left adductor stiffening up.  I pressed on…

The mile 22 marker seemed to be missing, and it was a relief to see mile 23.  Then turned into a southerly headwind.  About mile 24 I saw my total race time was 3:23, and I simply calculated a couple of 8:30 miles would put me close to Jeff’s marathon PB.  That helped me up the pace, from mile 24 at 8:52, to mile 25 at 8:37 and mile 26 at 8:15. I’d remembered what Jeff said setting his PB; he tried slowing down and speeding up and the tiredness and pain were the same, so he went for it. That’s what I did, literally ‘sprinting’ the last half mile including finishing shute.

Running down the finishing shute with a sprint and a smile

I saw Emma in the crowd, waved, and the announcer called out my name amongst others running in.  I felt really emotional again, I often do at a mara finish. I knew I’d done my best.  Heading through the finish area I collected food, drink, free beanie hat. Visited the results tent and read the printout in disbelief: sub-3:40 by 2 seconds. More tears and sobbing.

Official result

I could not find family so headed back to the hotel, couple of blocks away. Reception gave me another door key and I called from there. Seems I’d missed the finish area exit point, they were worried I’d be in the medical tent collapsed or worse!

So, best ever marathon time, knocking 32 minutes off PB.  It’s going to be hard to beat that time, but I just want to enjoy my running regardless of time.

One change I plan which should help my fitness is, after celebrating today’s marathon, I’ll be trying a vegan diet or as close as I can get.  Think cleaner fuel will help, just need to be careful and eat a variety of good whole foods.

Distance:  26.2 miles (TT 26.33 miles)

Time:  3:39:58. (TT 3:39:59)

Avg pace:  Official 8:24 min/mile   (TT 8:19 min/mile)

Calories:  2904

Ascent:  933ft

Trainers:  Brooks Ghost 10

training run #1377

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Wednesday 1 November, 08:01

10C, cool, bright and breezy.  A 4 mile run.  Last run before departing UK for the marathon. Right hamstring still a bit stiff; more rollering later.

Distance:  4.19 miles

Time:  36:44

Avg pace:  8:45 min/mile

Calories:  472

Trainers:  Brooks Glycerin