Summer Evenings & Mid-Week Races

I love summer.  Doesn’t everyone?  Long sunny days, warm evenings (OK…warm-er) and everyone just seems just a little bit happier.  Amazing what a bit of vitamin D will do.

For me, there’s nothing better than throwing on my trainers for a post-work run in the sunshine, the sun is out but it’s not too hot, you can wear shorts and you don’t feel like the kind of crazy person you feel like when you’re training through the bitter winter.  It reminds me why I love this hobby of mine.

The summer months also bring a flurry of mid-week races.  They tend to be fairly low key, informal affairs but it’s a great opportunity to get people together for an early evening run and a late evening vodka.  The Chasers love a mid-week race almost as much as they love a mid-week pub session.

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About a month ago we took a record number of Chasers to the annual Thames Hare & Hounds Parkland Relays in Richmond Park.  Parklands was my first ever race for the Chasers in 2013 so I think of it as my anniversary run.  It takes place on a Wednesday evening in May and attracts a lot of local clubs for a lung burning 2.8 mile off-road loop near the south end of the park.

It’s a tough run and it’s hilly but, hey, it’s Richy P and it’s pretty damn good looking so you just have to suck it up.  We’ve been lucky with the weather for the last 3 years so it’s always been a fabulous evening with friendly people, and we even won both the girls and the boys races this year!

Last night 50 Chasers, in a field of 600, represented at the London Business Houses Bridges Relay.  Organised by Stock Exchange AC, teams of 4 for men or mixed, and 3 women, raced a 2.3 mile loop along the Embankment opposite the Houses of Parliament, over Vauxhall Bridge and back along the river to Lambeth Bridge before coming back on the home stretch.  Short, sharp and over quick right?  Pleasant easy peasy run right?  Errrr, no.

Me, I was in a team with this fabulous bunch.  Diana who is making a sterling return from a lengthy injury, Hannah who slaves away around the track with me and Phil, Phil loves being a Chaser and we absolutely love him for his infectious excitable energy!  Team of little runner dreams.

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Everyone congregated outside St Thomas’s Hospital for the start.  It was very busy and I wasn’t convinced it wouldn’t be complete chaos.  Looking around it looked like the standard would be high, and that was before I clocked the international team.  I decided my race strategy would have to be run-as-fast-as-you-bloody-can-and-hold-on-as-long-as-you-can.  A necessary approach.

The leg A runners set off and it wasn’t as much chaos as I thought, however, I was on the 2nd leg so had to hang around in a big crowd and hope I would spot Phil as he came in.  Luckily the Chasers t-shirt is fairly easy to spot so as soon as I saw him I shoved my way to the front and pegged it.

I was running too fast and it hurt, probably not helped by my track session the night before, but something happened I’m not sure has ever happened before.  I started overtaking lots of other runners!  Spurred on, I just kept running as fast as I could, hugely appreciated the support from 3 Chaser marshals en route, and hoped I wouldn’t start to slow just as I ran past the crowds on the way back.

This is me, errr, pegging it.  Many thanks to Liz Milsom for the photo!

imageI waved at Hannah to make sure she saw me and she headed out on the 3rd leg whilst I tried not to die, I finished in 17:34 so was quite pleased.  Once I was sure I’d survive, I found Phil and the other Chasers and waited for the team to finish.  Hannah put in a strong effort, also off the back of track the night before, and Diana brought us home with a sprint finish so fast the picture was blurry!  I think she’s back from injury 🙂

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I have to say this wasn’t the most friendly bunch, Clare was snubbed for simply asking a question and Phil got told off for cheering too loud, maybe that’s the difference between corporate running clubs and ‘ordinary running clubs’ as we were referred to.  As if there’s anything ordinary about the Chasers!

Everyone home, we headed to the pub where Phil treated his team to a post race drink.  Thanks Phil!

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Poole 10k: That race you do time & time again

Running round this lake has inspired me, made me a stronger runner and broken me in equal measures.  This is the place I ran my first ever race of a mile at 8 years old, my first ever 10k and my current 10k PB.

This was the sunrise over Poole Park last Sunday morning – it was going to be a warm day.Poole Park

The Poole Festival of Running has been going for as long as I can remember.  Each year, on the first Sunday in June, Poole Runners host a series of races in the park, from children’s 1 or 1.5 mile ‘Minithons’ for 8-14 years olds to 5k or 10k races for 15+.  It’s a real family day out and I’m hugely supportive of any event that encourages participation at all ages.  The only problem with the 10k is that it’s the last race of the day, and therefore doesn’t start until 2pm, which is something I think they’ve got wrong.

The 10k is positioned as the main event and is referred to as the ‘prestigious Poole 10k’ that attracts top international runners, club runners and fun runners.  Why on earth they decide that 2pm is a good start time for a race in June is beyond me.

Many a time has the sun been high in the sky as runners wilt helplessly below, visions of water dancing before them, wishing it could have been a 9am start. However, that doesn’t stop nearly 1,000 people taking part each year and it was the festivals’ 34th anniversary last week so they must be doing something right!

The Boating Lake

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I think this was my 9th Poole 10k.  there’ll always be that one race you’ll do time and time again and this is mine, I have more Poole 10k t-shirts than I know what to do with!  The first was in 2003, I don’t really remember it but I’m pretty sure Dad did it with me and it was the hardest thing I’d ever done.  I can’t find any results older than 2010 so I have no idea what time I did but I was over the moon just to have finished!

It became an annual event for me, sometimes Dad would do it, sometimes Mum would do it, sometimes it was stifling hot, sometimes it was raining, one year I ended up with a stress fracture in my foot and one year I came away with a PB I’ve still not been able to beat.  I’ve got no idea how I managed a 45.24 10k.  It was a much cooler, slightly rainy Sunday in 2011 and all I really remember was targeting a man in front of me and desperately trying to keep up with him!

After a 2 year hiatus brought about by frustration of the late start, and fact that they dropped chip timing, I found myself back in Poole for the weekend and lining up under the heat of the 2pm sun (the chip timing is now back!).

I love Poole Park, I love the local feel of this event, I love the history it has for me, I love the view, and I can’t deny it is well organised, I couldn’t stay mad at the Poole 10k for long.

This year I brought my little niece along for good luck, it was her first spectating experience and she loved it – don’t let the snoozing fool you, she was the biggest cheerer out there!  One day I’ll run the Poole 10k with Chloe…

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The course is 2 laps that weaves round Baiter, Whitecliffe and the Boating Lake in the park, they seem to think it’s pretty flat…I beg to differ!  Sure, it’s not hilly, but it’s not flat, especially for runner used to London streets – there are 2 or 3 inclines just waiting to zap your speed on each lap, laughing at your foolishness for believing it was flat…

Last Sunday was warm, very warm and I was anticipating a helpful wind on the far side of the lake (during the winter this wind can knock you sideways), but the wind never came and the sun was relentless.  I started too fast (obviously) even though I really hadn’t planned to, I knew I wouldn’t be breaking any records so just wanted to enjoy it.  I felt really comfortable so was surprised when the first mile came up at 7.33, I’d probably regret that then.

Mum’s getting better at race photography, i.e. I’m in it…and it’s not accidentally a video…

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I got progressively slower as each mile passed, cursing my eager start, and I melted in the heat, I could try to blame this on the sun and, errm, rolling hills (?!) but really it’s because I have the pacing skills of an excited puppy.  I really do.  It’s shocking.

Coming into the finish I was actually a bit quicker than I thought I might be so I wasn’t too annoyed with myself.  I met my family at the end and went in search of a Mr Whippy.  I didn’t get my Mr Whippy…the ice cream stall was manned by the slowest ice-ceam server in the world and the queue made me cry a little bit inside.  I was OK, I got over it eventually.

I’ve never had a single digit race number before!

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The course record was broken this year, an international runner from Uganda came over the line in an impressive 29.05 – I guess the ‘hills’ didn’t bother him too much then!

I randomly entered another 10k on Saturday to see if I could pace a little better, this one was held in the Chasers favourite stomping ground Battersea Park, so I knew that flat meant flat.  I ran about a minute faster…but the excited puppy inside me is still very much in charge…. *sigh*

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Wimbledon Half: The search for Wombles & my usual self

The weekend before last was my birthday.  I ran a grand total of 5 miles across the whole Bank Holiday and drank all the alcohol and ate all the food.  I had a great birthday, I really did, I had an amazing time with some amazing people but it left me a shadow of my usual self.

By Monday, after 3 nights out, I was hungover, tired and fat…I hated myself, and I mean I absolutely loathed myself.  I realise that sounds a tad dramatic, it’s really a really difficult feeling to describe and might not make sense, but that Monday was really not a happy day.

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On Monday evening I decided my goal for the week was to get to next Sunday feeling my usual healthy and annoyingly energetic self.  I made a commitment to spinach and my trainers – everything was going to be OK. Probably.

So, I had spinach, orange, banana and chai seed smoothies for breakfast everyday, and kept my promise to my trainers, squeezing in a workout around my job and seeing friends:

  • Tuesday – 5 mile run
  • Wednesday – SOFunctional Athletic class at the gym – it was a high intensity class with lots of squats and lunges and jumping and punching and stuff…
  • Thursday – Spinning
  • Friday – Spinning
  • Saturday – 5 mile run
  • Sunday – Wimbledon Half – just so we’re clear, this had absolutely nothing to do with a Womble medal. Cause that would be silly.

On Thursday, a post from Run Through popped up in my Facebook newsfeed advertising the Wimbledon half on Sunday.  I’ve done some Run Through events before, they’re fairly low key but very well organised, cheap to enter and offer a t-shirt and pretty awesome medal to finishers, definitely value for money.  So, on a whim, I entered 2 hours before it closed – this would make sure I stayed out of trouble this weekend (ie. no booze, no dancing on tables) and force me to run further than I would have by myself (ie. more than 5 miles)

I haven’t really run much since the London Marathon 5 weeks ago.  Partly because back to back marathons left me in a desperate need for a little break from running and partly because I pulled my hamstring a few weeks ago and would have done anything to make sure it was better for Green Belt.  Also, partly because life just got in the way…sometimes that’s OK you know.

I then started to wonder if I could actually run 13 whole miles…without stopping??  The furthest I’d run since London was during the Green Belt Relay which was just under 10 on the Saturday and 9 on the Sunday – what if I couldn’t do it?

The race would be 2 laps of the Common, it was all off road, there were some hills, and the forecast was heavy rain.  I decided my only goal for the race was to just run the 13 miles, enjoy the route and, ahem, add a Womble to my medal collection.

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Sunday morning was grey and dreary, but it wasn’t raining.  I live down the road from Wimbledon so it didn’t take long to get to the start on the NW side of the Common.  Registration was very quick which left some time to visit the free Lucozade stand (they have a new flavour, mango & passion fruit, it tastes like Um Bongo!) and loosen up my legs with the music booming over the loudspeaker.

Today, all I wanted was to be just another anonymous runner so I left the Chaser vest at home and wore a black t-shirt.  I didn’t want anyone to recognise me, I didn’t want to race, I just wanted to go for a jog.  I think this has been the first event I’ve been to in 2 years where I haven’t worn my club vest and it felt a lot stranger than I thought it would, but I just didn’t feel worthy of the vest today.

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The race started on time at 9.30 and we ran up the grass for about 200m before turning off onto the trail path.  It was a 2 lap course and we were warned that the first 1.5 miles or so would be up a hill before hitting the flat and a coming back down a hill for the last mile.  Everyone started off quite fast but I held back, determined to stick to my jog pace and enjoy the run, especially if we were about to head uphill!

The course was lovely, all off-road along the trail paths around the common, we ran through trees, jumped puddles, ran past the windmill and the golf course and barely saw any cars, perfect!  Despite being so close to home, Wimbledon Common is fairly uncharted territory for me, I know Richmond Park inside out but Wimbledon seems much more closed in and therefore easier to get lost!

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The rain mostly held off and the cool air was nice to run in, the marshals were friendly, there was plenty of water and I even high-5d a real life Womble (fact!)  The miles ticked by and I tried not to look at my watch, I was going to put some tape over it so I couldn’t see but I forgot!  I felt comfortable and knew I was running slowly but I was fine with that, I was just another anonymous runner right?!

The last mile was mostly downhill, I saw my Womble mate again and then there was a small section on an incline before we turned back onto the grass to finish where we started.  I didn’t even pick up the pace for the finish, I really was happy just to jog.  Over the finish line and I got my hands on my Womble medal and t-shirt – I was sooo pleased that I could still run 13 miles, order had been restored.

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The power of a good run never ceases to amaze me, I wish more people knew.  Just the woods, fresh air, my own thoughts and a few other runners around me.  With a familiar stiffness in my legs I feel like me again, and I don’t hate myself so much anymore. Thanks Wimbledon.

Womble Medal!!

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Green Belt Relay: The one where we ran round the M25

When you’re in the pub on a Friday night, how exactly do you explain to your colleagues you have to go home because you’re getting up at 5am to spend the weekend in a 220 mile running relay round the M25, spending most of the time in a sweaty minibus, before spending the night in a classy Essex hotel called the Miami, then getting up at 6am on Sunday to do it all over again….and you’re just soooooo excited?

My colleagues think I’M WEIRD

Luckily for me I know a fair few other weird people, 46 to be exact, so at 6.45am last Saturday morning we all met in Clapham Junction to head over to Hampton Court to start our 220 mile journey around London’s Green Belt…

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The Green Belt Relay is a fantastic event and is made even more fantastic by the fact it’s the Chasers annual weekend away, we’ve all been embarrassingly excited about this for weeks!  In short, it’s an 11 person relay ran across 22 legs over 2 days around 220 miles of London’s green belt.  There’s lots of river running, greenery, a fair few hills and brambles to negotiate and you need to be familiar with the route to avoid getting lost but the course is pretty and scenic.

Last year we entered 3 teams but word spread about how much fun it was so there was enough demand for 4 teams this year, that’s a lot of Chasers on tour!  Rather than putting all our fast runners in one team and competing for the outright win, we were mixed into teams of weighted ability to create a bit of banter between ourselves (much more fun!).  We had Blue, Simply Red, Deep Purple and Green Day…

The banter started early, which was mostly Alex demonstrating he clearly has too much free time at work during the day…but it succeed in getting everyone even more excited!

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The race starts at 8.30 from Hampton Court (although not actually within the grounds because they wanted to charge a shameful amount of money) so we all headed over to cheer off the leg 1 runners, there were 30 teams in total.

Everyone runs 1 leg on Saturday and 1 on Sunday of various lengths from 6.6 miles to 13.5 miles.  Each leg is given a difficulty level of 1 to 10 which combines distance, course profile and navigation so a 10 means there’s a fairly high probability of getting lost if you haven’t done your homework!

Organising an event like this is hugely challenging both for the Stragglers, who run the event, and for the clubs that participate (in our case Bryn, who does an outstanding job of ensuring everything runs smoothly which we are all massively grateful for).  We had 4 minibuses, each with a clear schedule for the day and list of people who needed to be on it at different times.  You get dropped off at the start of your leg by one minibus and picked up at the end by another before heading off to the next location.  If that wasn’t enough to plan, the event is also self-marshaled so each team has several marshaling duties to make sure other runners get round safely.  It’s a logistical nightmare, and that’s if everything goes to plan!

Can you spot Ingrid…?

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The course is marked with sawdust and orange stickers but locals find it hilarious to tamper with them so, if you haven’t studied the route, or foolishly follow someone else, you could be in trouble.  Naively, I failed miserably to memorise my route last year, relying on on-the-go navigation so this year I spent some time learning my legs and writing myself step by step instructions!

Although Green Belt is a relay, it wouldn’t be practical to run the event in the traditional sense and wait for your runner to come in (the first day is already quite lengthy) so each leg starts at the time of the previous leg’s course record.  This means, unless someone breaks the course record, you will start before the runners arrive.  Each runner is still timed individually for a cumulative team time.

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I was on the 2nd leg on Saturday, a 9.64 mile stretch from Staines to Boveney through Windsor, I also ran this leg last year so I was already vaguely familiar with it (plus it only had a difficulty level of 3!).  My minibus headed over to Staines to drop Ruth, Natalie, Hannah and myself off for our 9.42am start and pick up the leg 1 runners who would be finishing around the same time.

After injuring my hamstring I hadn’t actually run for 10 days and was really worried I wouldn’t be able to do it, it definitely felt dodgy.  We had quite a few people pull out due to injury and had struggled to fill the places at short notice so I knew I had to run, plus there was no way I was missing this weekend! I just had to hope I wouldn’t be limping my way round.

Green Belt Relay Leg 2

We headed across Staines Bridge and along the river on the towpath but within the first mile my hamstring was getting tighter, I’d only just started!  Trying not to panic, I made a conscious effort to slow down and hoped it would ease off…if I could at least make it to 7 miles it would be fine right?  Luckily, I think a combination of slowing down and warming up worked and I actually started to enjoy the route at my slower pace.

I even sort of knew where I was going…right at the fork…across the bridge…away from the river…so I didn’t need to follow anyone else.  I was a bit confused at the end but, relying on memory from last year, and asking the odd random if they had seen runners, I made it to the finish.  I saw Adam and Alex a few metres from the end and tried to give Alex a high-5 (I missed and it was more of a high-1 but encouraging all the same!)

It feels a bit odd finishing the leg.  Unlike other races, because there’s only 30 of you, you’re likely to be running on your own and finishing on your own with a crowd of people waiting for you. Everyone cheers and claps (and no one makes a noise like the Chasers!) but it’s hard not to feel a bit self-conscious.

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Our bus had a bit of spare time before we needed to drop anyone off for their leg so we headed to Great Kingshill to cheer on the leg 4 runners coming in and leg 5 heading off.  Leg 4 is one of the hardest at 12.2 miles and rated a 10 so it was pretty awesome to see Cat come in on a head-to-head sprint finish against a man, she totally nailed it!  Sorry mate, you’re chicked.

We then headed off to St Albans to send off James, Steve, Dan and Louise and pick up those running leg 6.  We were really lucky with the weather considering how much wind and rain we’d had so we got to enjoy some sunshine while we waited.

Due to unforeseen circumstances, we ended up staying in St Albans a little longer than planned, we’ll call  this ‘nameless blameless incident’ to protect the identity of those involved…but eventually we were on our way to drop some people off for marshaling duties.

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Finally it was time to drop off Rob, Simon, Ellie & James for the final leg of the day (which didn’t even start until 6.58!) before heading over to the finish to meet everyone else and cheer everyone home.  There were some very drunk Chasers to be met (case in point, see above…)

It had been a looooong day and was time to head to the grand Miami hotel for dinner, drinks and a couple of hours sleep.  Perhaps the best part of the evening was an appearance from a VERY special guest.  Yep, we only had Spiderman (ACTUAL Spiderman) pop along to present some fetching gold spoon awards for various achievements throughout the day such as Drama Queen, Loose Women, LAD!, Least Likely to be a Getaway Driver… around midnight, it was time to sleeeeppp.

Welcome to Miami…

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Not for long though, the alarm went off at 6, we were out the door by 7 and leg 13 was off at 8!  Sunday saw much of the same with each bus heading to various legs to drop people off, pick up those coming in and completing our marshaling duties.

For some reason I thought it would be a great idea to sign up for the very last leg, aka the glory leg, but this would mean I wouldn’t be running until 5pm and I was starting to get nervous about finishing in front of absolutely everybody.  The finish is at the Hawker Centre in Ham and is also where the end of event BBQ is held and everyone meets back up again, there were going to be a lot if people!

My hamstring was tight, and my legs ached in general, so I was glad of the maximum recovery period, but as the day wore on I was getting more and more nervous.  Instead I focused on helping Gemma navigate our way around for most of the day (Gemma was also on the last leg so we tried not to think about it).

Eventually, after travelling round a lot of narrow country lanes, it was time to head to Walton Bridge for the start of leg 22.  Our leg was 9.15 miles and was apparently the easiest route to navigate, but I was worried about my leg giving out, worried about being too slow, and worried about finishing in front of 300 odd people when I knew I was likely to be running alone.  Stupid glory leg.

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I was running with Gemma, Hannah and Nikki and we had a bit of a team huddle pep talk before we started.  Alex had also been trying to tell us calming stories (inbetween singing Oasis and rapping Fresh Prince) about how everything would be just wonderful but all I remembered was something about seaweed.

Then we were off running along the river.  We’d only got up the road before Gemma was chatting away about how she was going to shove me in the river and I started to doubt how genuine her pep talk was… Anyway, my hamstring didn’t feel too bad and after a couple of miles I picked up the pace and caught the girl ahead that I had been chasing.  All I could think as I passed was ‘yes, my seaweed is greener than yours!’, but then she offered me some encouragement and I felt bad about my greener seaweed.

The route was lovely and there was another girl not far in front that I was trying to keep up with so I had a reason to keep pushing.  As the miles ticked by I started to feel nervous again about coming into the finish so I slowed down a bit to conserve some energy for a sprint finish, I had to finish strong!

At 9 miles I could see the big yellow finish line and see everyone up ahead, stomach churning I just ran as fast as I could and didn’t make eye contact with anyone, I don’t even think I smiled (sorry!)

Finishing on the glory leg was amazing, although I was nervous having all those people cheer me home was the most fabulous end to the weekend I could have asked for.

And that was that, my 2nd Green Belt relay done! When everyone was across the line we headed back to Clapham for a well earned drink, everyone was shattered!

So….in summary

  • 46 Chasers (2 of which couldn’t run due to injury but didn’t want to miss out!)
  • 880 miles run
  • 6 leg wins
  • 1 course record smashed by our leader (Bryn, if you weren’t sure)
  • Several sprint finishes
  • 1 furious Alice after Marcus sent her the wrong way then casually ran the right way himself…
  • 1 sweaty Adam insistent that he had no moral responsibility to call back a runner who had taken a wrong turning a couple of metres ahead of him (we all thought Adam was a nice guy)
  • Several surprised guests at the Miami hotel who had smelly Chasers walk in on them after being given the wrong key
  • 1 surprise visit from the best superhero ever
  • 1 ever so slightly dented minibus (nameless blameless)
  • 46 completely exhausted people

Once again, Green Belt weekend was bloody ace!  Thanks to the Stragglers, thanks to Bryn, thanks to all our drivers, and thanks to everyone who made it such a great weekend. See you next year!

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Men. Women. What’s the Difference?

Women are not physiologically capable of running the marathon distance. At least that’s what the race director of the Boston Marathon told Bobbi Gibb in 1966, she was categorically not allowed to compete. Because she was a woman.

On 19th April that year Bobbi did something that would change everything in womens running forever…she went and ran the Boston Marathon anyway.

We let out a roar that day, sensing that this woman had done more than just break the gender barrier in a famous race…

Diana Chapman Walsh – 1966 Boston Marathon spectator

The race official tries to pull Bobbi off the course but, in a move of solidarity, her fellow runners wouldn’t let him.

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That day, Bobbi successfully challenged archaic gender stereotypes and prejudice and proved that women were more than capable of competing it long distance running alongside men.  She finished in 03:21:40 with two thirds of the pack still behind her.  What a woman.

Of course, change didn’t happen overnight, it took 30 years for Boston to officially recognise Bobbi’s 1966 (and subsequent 67 & 68) wins, but today, women compete in all distances, and indeed all sports, at both a professional and amateur level.

However, it begs the question, do physiological differences between men and women affect athletic performance?

Arguably, yes.  Paula’s 02:15:25 marathon world record is over 12 minutes slower than Kimetto’s 02:02:57 and no one has even come close to taking that record from her which was set in 2003…

Recognising that women are different to men, Cat arranged an evening of female-specific training, nutrition, performance & recovery advice for the Chaser ladies.  It was a great excuse for a cocktail and a catch up!

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Whether you’re male or female doesn’t always determine who will be the fastest runner (hey, I beat 58% men in the Brighton Marathon…just saying), but men do have some physiological advantages over women that give them greater capacity to go faster and this is evidenced across all distances at a high level.  Amy and Laura, physiotherapists from Body Logic, explained to us what these differences are.

Body composition

Firstly, women naturally carry more fat than men simply because that is the way we are meant to be, women need more fat to be healthy.  Unfortunately, this doesn’t do us any favours when it comes to running…  Not only this, but men also have a greater percentage of muscle mass than women making them naturally bulkier, stronger and often leaner.

So we’re a little bit fatter and a little bit weaker, not a great start.  However, we can help to combat this by increasing the amount of strength training we do, this is especially important as we get older because apparently after the age of 40 we lose 1/3 lb of muscle every year!

Amy suggests 2-3 sessions per week strengthening the arms, legs and core and you only need 8-12 reps once or twice per exercise to make a difference.

Aerobic capacity (using oxygen to produce energy)

Men have larger hearts than women which mean they can pump more blood round the body with each beat.  Within this blood, they also have 10% more hemoglobin than we do (science bit: hemoglobin is the protein that carries oxygen from the lungs to body tissue).  So, women are getting less blood and less oxygen being pumped round the body with each heartbeat.

The good news is we can help improve this through interval training.  The bad news is we have to do interval training…

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Skeletal / Muscle Structure

Skeletal structures differ between men and women and our structure makes us more prone to knee, hip and foot injuries.

Men are stiffer round the hips making them more quad dominant and overactive on the hamstrings.  Women tend to be weaker in the hips which can lead to crossing when running, a bit like trying to run on a tightrope, and cause ITB issues.

Unfortunately, wearing high heels has a negative impact too and can contribute to an increased arch in the back which leads to a weaker core.  Sadly, pretty shoes always come at a cost.

So, strengthen the hips and do some planks, and if you love your heels…double plank work!

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The Mind

Men tend to have an advantage of the mind – they often believe they can do something much more than women can and I think there are many, many reasons for this.

In the workplace, I was once told that men put their hand up 6 months before they’re ready, whilst women put their hand up 6 months after they’re ready.  Ever since I heard that, and realised it was in fact true, I’ve forced myself to be much more confident in my abilities because it was the only way my career was going to move forwards.

That confidence doesn’t transpire into my running.  I often don’t believe I can do something, sometimes I genuinely know I can’t, but more often than not I just don’t believe it.  I know the reasons why I think a certain way but it doesn’t help me change them.

It doesn’t matter whether you’re standing on the start line or turning up to a job interview, if you don’t believe you can achieve the goal, you’re already at a huge disadvantage.

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The Body – Conclusion

So, women are a little bit fatter, a little bit weaker, working with less oxygen, having to do double core work just so we can look good on a Friday night and struggling to believe in ourselves…that’s quite the challenge, doesn’t that just make chicking someone all the more sweeter?!

It’s not alllll bad news for us ladies because we’re able to burn more fat than men, very useful in the tough stages of a marathon – hurrah!

The night didn’t end there, there’s more to follow later, but MASSIVE thanks to Cat for arranging such an informative and useful evening (especially when you chose a venue with 241 cocktails…)!

All’s Fair in the London Marathon Ballot…isn’t it?

The London Marathon ballot opened today, as it does every year a week after the big day.  But this time there has been a fairly significant change, instead of closing the ballot after 125,000 entries (which only takes a few hours), it will remain open for 5 whole days with no limit on entries.
If you thought your chances of getting in were slim before, they’ve just gone to near-on impossible. How many people will enter the ballot? 200k, 500k, more? Who knows, but I do know that the usual 1 in 7 chance has just been dramatically slashed.

VLM has come under fire in recent years for the way they operate the ballot system.  They never announce the time the ballot will open, which means people stay up until the early hours, and it can already be closed by 10 or 11 in the morning. That’s all well and good if you’re able to do that but if you’re a shift worker, a nurse, a fireman, you can easily be left disappointed at the first hurdle.  So I understand why a change has been made, and the new system is certainly fairer, but going from around an 8 hour window to 5 whole days is, in my opinion, a little excessive and a little silly.

I believe anyone can run a marathon, but I don’t believe everyone has the drive and commitment to make it happen, it’s a shit load of hard work. The problem is the ballot opens when everyone is still high on the smell of sweat and Lucozade and still moved by all the emotional success stories, they want to be a part of it.

Marathon day is glory day, and it certainly doesn’t come much more glorified than in London. But a marathon isn’t just 26.2 miles, far from it, a marathon is made of hundreds and hundreds of miles over months of training. It’s tough early morning runs, late night tempo and wet, windy long weekend miles.  A marathon is made of everything you don’t see.

What I don’t think is fair, and I’m aware it may be controversial, is that there are people who are lucky enough to get ballot places but, when it comes down to it they aren’t prepared to make the sacrifices and put in the time and effort to do the training.  I don’t subscribe to the ‘proper runner’ theory, if you run you’re a runner, and I’m definitely not not saying you need to finish in a super quick time, but I am saying you need to put an honest effort into the training and do the best you can to prepare, because there are thousands of people that are willing to do it.

Some people enter the ballot just for the hell of it.  They make a half arsed effort to get to the start line because they didn’t want to give up Friday nights in the pub, or give up their warm bed on a freezing January morning, and the people that are willing to do that are left on the sidelines cheering them on. Is that fair? I don’t think so.

I know I’ve run London more than once, and yes maybe it is someone else’s turn, but I’m sad I’m unlikely to be running next year and I’m angry with myself for not trying harder to get a GFA place. There are many people that would say I made a half arsed effort with training this year, that’s why I wasn’t good enough and I’m back in the ballot, maybe it is fair after all.

Quite frankly it would be a lot easier to score a London Marathon place by becoming a Z list celebrity for doing something ridiculous than through the ballot. Screw it, where are the reality show applications?  That might even be quite fun…

VLM Ballot

London Marathon: The Big Jog

I was disappointed not to run a London Good For Age qualifier last year but I was over the moon to be successful in in the ballot, it’s a rare occurance!  Last Spring, the Rome Marathon didn’t quite go my way so I made a last minute decision to enter Manchester 2 weeks later.  I ran better in Manchester, but it was tough knocking out that kind of distance again so soon and I believed myself when I swore I’d never attempt such a thing again.

Not expecting a place in London I had already entered the Brighton Marathon, but October rolled around and I came home to the coveted ‘You’re In’ magazine on my doormat…pain and consequence long forgotten, I wanted to do both.  Obviously.  Why It's Like A Dream

The London Marathon is hands down the best day of the year and if I’m not running, there’s nowhere I’d rather be than cheering on the sidelines.  I first ran London in 2011, it was my first ever marathon and is completely responsible for giving me the bug.  In 2013 I qualified for a GFA entry, I went off way too fast and suffered in the later miles, it was a tough run.

This year I really wanted to enjoy London for the spectacular 26.2 mile street party it is and I didn’t want my over ambitious dreams to ruin my enjoyment. The only way I could guarantee that was to make Brighton my A race because I really can’t be trusted!

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I’ve been in limbo the last 2 weeks, it’s odd trying to strike a balance between recovery and taper and in a shockingly sensible approach I simply listened to my body. There was a bit of running, a lot of rest, a lot of early nights and a lot of hand sanitizer, I was really fun to be around.

On Sunday I woke up to the best good luck message ever!  It immediately put me in a good mood despite the 5.45am alarm, how could it not be a good day? I was sooooo excited!

My new little niece Chloe. She’s going to be a runner 🙂

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The weather was pretty damn perfect.  It’s been getting warmer over the last few weeks and London Marathon day nearly always ends up just a bit too hot.  But it was grey and drizzly on Sunday morning, it looked ideal!  Zoe, my housemate, was running her first marathon this year so she was an excitable bundle of nerves, we made our way to the start at Blackheath in a sensible, calm manner…

It was actually pretty cold when we got there but there wasn’t too much waiting around after a couple of trips to the toilet and dropping off our bags. I met up with Laura who was in the same start pen as me and then it was time to line up. Whhhaaaaa, good luck!!

Me and Zoe before her first marathon

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I usually know exactly what I’m going to do on marathon day – what my goal is, what my back-up goal is, what pace I’m going to start at, what I’m going to do if, if, if… What was different about today was that I didn’t have a game plan. I really didn’t.  Today I was going to turn up at the start line and see what my legs would let me do.

Could I pull off another 4 hour marathon 2 weeks after Brighton? Maybe 4:15?  4:30? A bit slower?  In my heart I knew I’d be disappointed at anything over 4:15 but I needed to be realistic that it was a very real possibility, especially if I was going to achieve my ultimate goal of enjoying every second.  I wasn’t entirely sure how I would deal with a disappointment though.

Suddenly, the gun went off and we were moving forwards!  It only took about 2 minutes to get across the line and there we were, running the greatest marathon in the whole world!!

The first few miles are always quite congested but not so much that you can’t run, if anything, being held back slightly is a good thing.  I just went with flow and enjoyed the atmosphere, we’d only got up the road before someone was shouting, ‘3 cheers for Paula, hip hip…hooray!’

I didn’t want to go off as fast as I did in Brighton, I wouldn’t be able to hold it and I knew I’d be in for a tough ride later, but, although today was about having fun, I still wanted to do justice to all the winter miles.  As Paula said:

You can’t come to the London Marathon and not give it an honest effort

With the image of little Chloe in her ‘Go Auntie Katherine’ outfit firmly in my head, all I knew was that I needed to be able walk away today knowing I did the best I possibly could.  I didn’t want to feel like I let myself down and I didn’t want to be embarrassed by my effort.

I started off comfortably, I was running under 9mm but wasn’t pushing it.  After a few miles I  could tell my legs weren’t fresh, but I was still hitting a fairly good pace and I was happy.  I remembered to high-5 a few kids and smiled at everyone who cheered me by name. Fun, remember, FUN!

By mile 10 I knew I was running slower but it felt much slower than the 9mm pace my Garmin was telling me so I was quite pleased. 9.04, 9.02, 9.04, they kept ticking by consistently, hey, I was doing OK and I was enjoying it!

The crowd support is pretty good in the first half, but it really thickens when you get to Tower Bridge between 12 and 13, you really know you’re in London when you turn the corner and see that Bridge!  Running across the river is freggin awesome, the atmosphere is buzzing and I remembered to look up and take it all in, I almost forgot we were nearly half way already.  My legs hadn’t forgotten though, they were starting to ache earlier than I would have liked…I ignored them.

I knew the Chasers would be somewhere around 15 miles and I couldn’t wait to see them, there’s nothing like a Chaser Cheer to give you a boost and I really needed a boost.  Luckily there’s so many of them you can’t miss them and they let out a huge roar as I trotted past.

Chaser Support Crew…complete with Ingrid the inflatable Chaser (I find it best not to ask…)

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Before I knew it I was at mile 16 and I re-evaluated how I felt, it was getting harder but I was still OK, it was the the flippin London Marathon!  I was a bit slower by 18 miles but I told myself I absolutely needed to get to 20 before I could even consider a walk…I kept going.

True to my word, my legs made it to 20 miles and I rewarded them with a timed 2 minute walk, trying not to make eye contact with the crowd.  They wanted me to run, they didn’t know about the deal I made with my legs, they didn’t understand, ohhh the shame!

I saw the Chasers again around mile 21 and they had split into smaller groups so there were more cheers (except Gary, Gary ignored me to talk about bananas with a stranger, even Ingrid gave me more attention…)

It’s all mind games after 20 miles.  I don’t like 20 miles, it means there’s still 10 whole kilometers to go, I like 21 miles because there’s only 5 miles left…make sense? Of course not!  But, by the time I’ve worked out in my head how exactly I feel about having 5 miles left I’m at 22, and, today, that meant another teeny little walk.  Don’t judge me.

The walk didn’t last long, the crowds just wouldn’t have it, ‘you can do it Katherine, you’re nearly there!’, they didn’t come out to stand on the streets all day to watch me walk.  People at home were tracking me, they’ll see my splits.  Chloe’s wearing a special outfit, don’t let her down.  There’s a sodding TV camera in my face, OK, MOVE.

The next few miles were a bit of a blur but I didn’t stop running, I couldn’t, not only was it too hard to get going again, at this point absolutely anyone I knew could be on the sidelines and I didn’t want to be seen walking, it’s the friggin London Marathon!  The crowds are totally wild by this point, they cheer and shout and yell ‘go on Katherine, you’re looking awesome!’  Errrm, I’m really not am I, I’ve probably never looked less awesome, but thanks!

It was really starting to hurt along the Embankment but my legs were ticking over and I was still enjoying the atmosphere, I just wasn’t sure why the miles were getting longer, why would they do that?!  Eventually I turned the corner to face the home stretch along The Mall, it was the best sight ever!

The flags were flying high, the crowds were roaring and I could actually see the finish line. Just. Keep. Running. I finally crossed the line in 4:05:52 and was totally overcome with emotion, I don’t know how I got through the last few miles, I just wanted to sit down.

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Collecting my medal and shuffling along I quietly reflected on what I had achieved. It was slower than Brighton but it was well within ‘you-can’t-be-disappointed-with…’ time.  So why was I a little sad?  I really didn’t know.  It wasn’t a bad time, especially after Brighton, but I have so many fast friends it’s hard not to think you’re a little bit rubbish.

I’d really enjoyed the run, enjoyed the atmosphere and loved the Chaser support, it had been a brilliant day.  Plus, I genuinely don’t think I could have put more effort in, I couldn’t have tried any harder today, I had to be pleased with that.

I slowly made my way to the finisher area to wait for Zoe and hoped she would come in under her target time. When I saw her she looked in much better shape than I did at the finish and was really pleased with her time. I reckon she’s hooked!

Then it was a quick turnaround and off to the pub for Chasers marathon celebrations with cider and some sensible sambuka.  Another weekend, another marathon and another London medal, that’s pretty awesome right?!

Whatever happens, the London Marathon is always a special day.  It won’t be the last time I run it, not a chance.

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The Power of Music in Sport

Haile Gebrselassie is one of the greatest and most successful runners of all time. In 1998 Haile took the Indoor World Record for 2,000 metres…whilst ‘I’m the scatman, ski bi dibby dib yo da’ boomed into the Birmingham arena.  At Haile’s request.

I’ve always enjoyed running with music, not only does it help me switch off and drift into my own thoughts, but it can also be a powerful motivator through the tough miles.  My Dad always says running with music is for wimps. Well, I guess me and Haile have something in common…because apparently we’re both wimps!

But what is it about this rather odd track that Haile likes?

It’s nice music, it’s fast written, that’s why I could break a world record, by that music…’I’m a Scatman! Dum dum’ and then you know the timing and at the same time your style changes immediately.

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Are there performance gains to be had from running with music?  If so, why do you see so many faster runners listening to the sounds of their own bodies rather than their favourite tunes?  Most importantly, could my Dad be wrong??

Last weekend, Currys invited me to a workshop that would help me find the answers to these very questions.  With the rise of events such as Run to the Beat and the increasing frequency of live music along race routes, there must be some science behind the power of music?

I met some other fitness bloggers, and Dr Costas Karageorghis (who has spent years researching the psychological effects of music on running), for a fun afternoon learning how it can be beneficial to athletic performance.

A little warm up game!

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There have been strong links between music and sport for a long time – the National Anthem is always played during international competitions, the All Blacks perform an intimidating Haka before playing rugby, and who doesn’t feel energetic as soon as they hear the theme tune from Rocky?!

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So, everyone loves music but what exactly does music do during exercise?  After explaining the different constituents, tempo, rhythm, melody etc, Dr Karageorghis revealed that listening to your favourite tunes on the run can have the following benefits:

  • Lowers perception of effort
  • Can trick your mind into feeling less tired
  • Encourages positive thoughts and mood
  • Can increase endurance by 20% if you sync your body to the music (that’s a BIG claim!)

Whilst the beat is important, and syncing your movements to the music has the most positive impact, the lyrics can also be very powerful. Words can carry strong personal messages that help to motivate and focus.  I was surprised that several very successful athletes listen to specific tracks before they go into competition to help mentally prime them:

  • Michael Phelps got in the zone at London 2012 with Lil’ Wayne’s ‘I Am Me’ before taking home 6 medals
    • “Ain’t nobody f**king with me man…I know the game is crazy, it’s more crazy than it’s ever been”
  • Iwan Thomas uses music as part of his pre-run routine on the start line with Prodigy, ‘Firestarter’
    • “I’m the trouble starter, punking instigator, I’m the fear addicted, danger illustrated”
  • James Cracknell – favours Red Hot Chili Peppers, ‘Get on Top’
    • Get on top, get on top, hit me, come get me, I bite but she bit me”

These are all very stimulating tracks and, generally, the more stimulating the music, the more active you feel.  However, sedative music can also have a very beneficial & calming effect.

Before the 2004 Athens Olympics, Dame Kelly Holmes had been feeling very anxious following a period of injury.  She used music to help control her pre-race anxiety and block everything out by listening to the soulful Alicia Keys.

Kelly Holmes Athens 2004

Interestingly, Olympic gold medalist, Audley Harrison combated pre-fight nerves by listening to Japanese classical music to induce relaxation & focus, and Whitney Houston’s ‘One Moment in Time’ has been cited as the track used to calm the GB Bobsleigh team whilst still being mentally stimulating through the lyrics:

I want one moment in time
When I’m more than I thought I could be
When all of my dreams are a heartbeat away
And the answers are all up to me

It’s not just before and during sport where music can be helpful.  There are also gains to be had from listening to slow, sedated music post exercise which can help slow the heart rate and reduce stress. I’m definitely going to be giving that a try!

By the end of the session I was left with no doubt in my mind that music is a very powerful tool and I’m absolutely convinced of the benefits (sorry Dad!)

We were then introduced to Monster headphones.  Monster make a range of sports specific headphones, iSport, that are designed to stay in the ear, be sweat proof, shock proof and comfortable. There are several models available but they were keen to show us their wireless SuperSlim which are fairly new to the UK.

The iSport SuperSlim are a bluetooth headphone that claim to deliver exceptional sound quality and stay in the ear with a unique SportClip no matter activity your doing, despite being so small.  We were all lucky enough to be given a pair to try!  I’ll give these a full review when I’ve had a chance to try them properly after the London Marathon – no matter how powerful music is, it will never be as powerful as a London Marathon crowd!

Monster iSport SuperSlim

There’s nothing I love more than an easy run in the sunshine with some upbeat tunes in my ear – here are my top 10 running tracks:

  • Til I Collapse – Eminem
  • Paris – Jay Z & Kanye
  • Party Right – Lethal Bizzle
  • Berzerk – Eminem
  • Eye of the Tiger – Survivor
  • What a Feeling – The Hughes Corporation
  • Not Giving In – Rudimental
  • Keep Your Head Up – Ben Howard
  • Don’t You Know who I Think I Am? – Fall Out Boy
  • Hitz – Chase & Status

I guess number 11 should probably be Scatman…!

I would like to thank Currys for the opportunity to attend this workshop, all views are my own.

Thanks for the awesome goody bag!

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Back in the Game: Brighton Marathon

I’ve never really been interested in running the Brighton Marathon.  I always thought London was the only marathon worth running in the UK.  But, last April I found myself signing up for the 2015 race after failing to run a London GFA and realising my ballot chances were incredibly slim.  I knew my jealousy would know no bounds if I was the only one not training for a spring marathon.

Yesterday I realised how foolish and short sighted I had been because the Brighton Marathon is a well organised, high profile, worthy event in a vibrant seaside city with incredible crowd support.  It’s an all round bloody brilliant race and I’m sorry I ever thought otherwise!

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On the drive down to Brighton on Saturday the rain came down thick and fast and I was a bit concerned how the weather would pan out the next day. Heavy rain and inevitable wind on the coast would be challenging to say the least!  It seemed to clear by the time I arrived and I headed to the Brighton Centre to pick up my number.

The expo wasn’t too busy, it was quick and painless so I found myself doing the usual fossicking through the various stands. I came away with a bright pair of coral shorts, 3 pairs of socks, 5 protein bars and 3 bags of Honey Stingers. What are Honey Stingers? Well, they look like little jellies…

‘Are these like Shot Bloks?’, ‘Yes, but better’, ‘Oh, OK, I’ll have 3 packs then please’

I then made a swift exit before I bought anything else…

My Mum and Dad were coming to support and my Aunt and Uncle, who live in a nearby village, had kindly agreed to let us stay for a couple of nights.  I had my usual plain pasta for dinner and got an early night (despite my uncle trying to convince me to get on the wine!)

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The alarm went of at a painful 5.40am but I had already been awake a while, it was marathon day! Again!!! I forced down my porridge (and chia seed, new addition to mara day brekkie) and banana and hurried out the door. Because I’m so clever I didn’t read any of the emails I was sent in the lead up to the run (well, none of the boring bits anyway) so by the time it came to planning the journey to the start I realised that you were supposed to book parking 2 weeks ago. And I hadn’t.  Luckily my cousin lives not far from Madeira Drive and offered me a parking space for her awesomely located house.  Perfect, thanks Carol!

It was a short walk to Preston Park where the race started and the sun was starting to feel warm in a nearly cloudless sky…I guess I didn’t need to worry about driving rain!

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Marathon runners were milling around and there was the usual long queue for the toilets, but there was plenty of time to chow down some Honey Stingers and drop my bag off.  I hadn’t seen anyone I knew so was delighted to bump into my friend Jasmine who was doing a wonderful thing and pacing her (super) mum round all 26.2 miles, a friendly face was just what was needed.

I was in the red start which seemed to be the first wave (the sub 3.15 runners were starting somewhere else) so I was over the start line in a couple of minutes.  I was nervous.  I knew I wasn’t going to get a PB, and I was fine with that, but I desperately hoped I would be able to finish in a strong time and shake off the Amsterdam demons.  I didn’t know what was going to happen, what if I fell apart at mile 9 again?

The race was started by Jo Pavey and there was a fabulous atmosphere.  I made a really conscious effort NOT to start too fast so was pretty pleased not to be running my 10k pace which I often seem to do in all the excitement.  I tend to panic at the start and worry that the crowd will hold me back, but of course they don’t, I just go tearing off like a lunatic wasting a lot of energy stressing and weaving in and out.

Not today.  Today I felt like a marathon grown up, totally in control and calm.

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The pace felt comfortable.  It felt easy and quite slow so I was surprised that I was averaging under 8.30 which was faster than PB pace.  I tried to slow down as I knew there were a few hills on the way and wanted to hold the pace.  The hills are in the first half as it takes you round Preston Park, past the Pavilion, and away from the sea for a couple of miles before running past Kemp Town and the Marina.  There’s an almost continuous incline between mile 5.5 and 9 but there is a welcome decline for about half a mile or so.  A turnaround at mile 9 brings the course back to the seafront along a fast stretch.

The crowds were truly awesome.  I made a last minute decision to get my name printed on my Chaser top at the expo and was very glad I did because I’ve never had so many people cheering my name!  I wasn’t expecting such strong crowd support so it was a real lift.  I saw Mum and Dad at miles 3, 5 and 13 and I definitely heard some Chaser support along the route as well.

image The water stations were frequent and well marshalled, the organisers made the decision to use cups this year which I know some people weren’t keen on but I didn’t mind.  I think this change meant they could increase the frequency of the stations (which were almost every mile), I appreciated this on such a warm day.

At mile 16 the sun was getting to me and by mile 18 I had noticeably slowed…it was getting tough.  By mile 20 I was adamant I was pulling out of London later this month, I didn’t want to do it again.  Mile 20 to 23 were pretty dead miles as we ran towards Shoreham and past the power station, there weren’t many crowds around, just us runners focusing on the road.  Why was I doing this?

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The last 3 miles were thick with screaming crowds.  They lined either side of us as we trudged along the sea front to the finish line and it was the only thing holding me together as I desperately tried to keep jogging.  I saw Alex with the Chaser flag at mile 24 which gave me a boost and Mum and Dad saw me again at around 25 but I didn’t see them.  I tried to smile at everyone cheering me but it was getting harder…and harder.

Finally, with the finish line in sight, I tried to calculate if I could finish in under 4 hours. It would be close.  As I approached the mile 26 marker I picked up the pace, my god it hurt, why was it 100 degrees?  The clock was ticking and I wasn’t going to make it, I couldn’t run any faster.

I crossed the line in a happy 4:00:12, certainly not a PB but definitely a time I could be proud of.  I’d worked hard to get back here and it was a huge improvement on my performance 6 months ago, I was pleased.

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Shuffling along, I picked up my medal and goody bag and headed to the Beach Village to meet my parents. It hurt. Everything hurt.  I really wanted to sit down, to lie down, maybe to cry.  That means I worked hard right??

Mum and Dad dragged me through the crowds and we made it to the pub with my cousin for a cold cider and a little sit down.  Marathon number 8 was done!  I didn’t want to do another one.  I really didn’t.

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But in the car on the way back to my aunt and uncles house I thought it might be silly not to do London…I could just jog round and enjoy the experience, I didn’t have to race did I?  Yes, maybe I would do London if I recovered well.

That evening my Auntie Mareline cooked up a a delicious roast chicken with all the trimmings and Uncle Ken made sure my glass was always topped up with some kind of booze.  Perfect recovery 🙂

It was an all round brilliant weekend seeing family, jogging round Brighton and collecting some more race bling.

Brighton Marathon. 4 hours dead. What did I learn? I’m baaacccccckkkk!

The Brighton Marathon 2106 is open for entries. I kinda want to sign up. SOMEBODY STOP ME. Please. Please?

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The Road to Brighton

With just 10 sleeps left until the Brighton Marathon I’m starting to get that familiar nervous, sickening, slightly uncontrollable panic that only the taper can bring.

How do you ever know if you’ve done enough?  People ask how you’re feeling, if you’re ready, whether you’ll hit your target…I genuinely don’t know what to say.  However, what I do know for sure is that the way I’m feeling now is worlds apart from how I was feeling this close to Amsterdam.

It’s fair to say my injury set me back more than I thought in October, foolishly I don’t think I ever really believed I was injured but, given it hurt to walk a lot of the time, I think it’s safe to say I was!  My runs were slow and laboured, my legs didn’t work and I just didn’t enjoy running.  Whilst Marathon day was nothing short of a disaster, it was a lesson well learned.

Coming out of Amsterdam my resolution was to remember why I love running and the most obvious way I could think of was to start running with my friends again.  Training for the last marathon involved a lot of long, slow, solo miles, I wasn’t going to track, I wasn’t going to tempo, I wasn’t having fun, and it clearly showed.

I went back to basics. My PB still stands in Frankfurt 2013 and that was the marathon I went into with no expectations.  It was the first time I had run 2 marathons in a year so I promised myself if I was going to do it I would only commit to 4 runs a week and I wouldn’t be a slave to the plan.

My approach to training for Brighton has followed these rules.  Of course there is a plan, it’s actually a very carefully structured and beautifully colour-coded spreadsheet (I love a good spreadsheet me) but it’s pretty fluid and flexible.

Sometimes, you really, really don’t feel like going for a run after back to back meetings, and other times you love nothing more than a stress busting 10 miler after work.  The body doesn’t always follow a plan, you have to roll with it.

Step 1: Get some speed back

The first thing I did was reinstate club track and tempo sessions into my training. I had become painfully slow, for me, and these sessions really work to improve your pace.

Hard, sweaty, lung busting speed sessions are tough, but meeting the club at track on a freezing night to chase them round a set of 800s, or having a gossip with Ruth and Laura before knocking out a few tempo laps of Battersea Park in the rain, is infinitely easier and more rewarding than plodding the dark streets of SW London on my own.

An Inviting Battersea Park: The Stomping Ground

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Step 2: Cross-Training

The next thing I did was commit to a yoga and spinning session each week.

I had forgotten how much I love spinning with it’s loud music and high energy.  Combining intervals and hills, spinning is great for some additional low impact training, and I’ve used this as a substitute for a 5th run.

Yoga has also become an important part of my plan to improve core stability, posture and muscle tone.  60 minutes of sun salutations, lunges, cobras, triangles, back bends, and even head stands, yoga has been more challenging than I thought it would be but I’m really starting to enjoy it.

I’m now one of those people that gets up at 5.50am on a Tuesday to get bendy on a mat in Waterloo. I don’t recognise myself.

Me: Being a Tree

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Step 3: Enjoying the LSR

Finally I wanted to start (sort of) enjoying the long runs again so, wherever possible, I’ve joined forces with some of the Chaser girls to tick off the miles together.  That’s what friends are for right?!

I genuinely have no idea how race day will go. I feel so much stronger than I did 6 months ago but I have an ongoing cramp in my calf and I’m still running slower than before Frankfurt…I don’t know.

To Brighton…

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