Download and read the full Newsletter here: Newsletter Summer 2015 09 edition Final.
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A week has now passed since the Paris Marathon, and I’ve spent the last 7 days reflecting on the experience and what I (and 40,171 other people) have achieved.
Paris is one of my favourite cities having lived there about 20 years ago – so I was looking forward to a weekend in this special city. Of course it was no ordinary weekend – it included a 26.2 mile (or 42.19km) run taking in some of the world’s most iconic sights. And the weather was stunning too – albeit a bit hot for such a run.
After the lower back injury that I sustained 3 weeks before, I had been “signed off” by Jess, my osteopath and fellow BeaRCat runner, who said I was ready to go and attempt my goal of a sub 4 hour marathon. I was excited and nervous, but thankful that the week before was busy with work and various other things, giving me little time to worry or think about the impending challenge.
Nicky and I flew across on the Saturday morning and headed straight to the runners’ expo where we picked up our bibs, took in the pre-race atmosphere and had a typical French brasserie lunch, before checking into our hotel. A carb-loading feast ensued and we were tucked up in bed by 10.30pm ready for a good 8 hours sleep.
We woke to bright blue skies and sunshine streaming into the room and after an eventful breakfast (where I got stuck in the hotel lift for a tense 10 minutes) we headed onto the Metro towards the start-line at Charles de Gaulle – Étoile and the Arc de Triomphe.
There was a bit of hanging around at the start before our wave was sent on our way – and at about 9.40 we were off! It was quite something to run down the Champs-Elysées and around Place Concorde. The atmosphere was incredible. The crowds were out in force with motivational bands playing along the route. I made every effort to absorb all of the sights and sounds and enjoy the experience of running the marathon after all the weeks of training. I was aware of my back though-out, nervous that at any point it could go, but I am amazed to say that it held out.
The first 16 miles went well. I was following my pace band – with a 3 hour 55 target in my sights. And then it all started to unravel. The 17th mile was TOUGH. I was a whole minute slower and my legs were starting to tire. I picked it up again between 18 and 20 miles – but only by 30 seconds a mile – so still slower than the pace I needed to get that sub 4 hour goal. Mile by mile, I saw this goal slip from my grasp… At this point, it was about getting around, and in as fast a pace as I could. I regularly tucked into the water at each water station – the conditions were hot! And I consumed all 6 of my gels by the 23rd mile. The last 6 miles/10k were gruelling. It took every ounce of motivation to keep plodding on.
I finally crossed the line in 4:05:26 – a whole 11 minutes faster than my last London Marathon in 2010. So, despite not achieving the sub 4 hour goal – I’m mightily pleased with my achievement. And yes, it’s just a matter of when and where, but I will definitely do another!
The marathon would not have been possible if it hadn’t have been for a number of people, so my huge thanks must go to:
1. Jess from The Maris Practice – Jess performed her magic on my lower back, and alignment over a number of sessions in the 3 weeks running up to the big day. And what’s even more incredible is that there have been no issues post-marathon – it seems to have healed completely. It was also a bonus that Jess – a runner as well – had loads of great advice as well as her healing hands!
2. The BeaRCat Running Club – my thanks and congratulations to fellow BeaRCats who ran the Paris Marathon also – Nicky, Alison, John, Lee, Geoff and Chris. And of course to our leader Caitlin – who was running the Brighton Marathon at the same time along with a number of other BeaRCats. They are an incredible bunch of people first, and runners second, and I am proud to wear the BeaRCat vest.
3. Sporting Feet in Richmond – Thanks to Dominic and the gang at Sporting Feet in Richmond who helped me with the most important foundation of running – that of my trainers, along with fabulous advice and support when choosing my Garmin and other running paraphernalia. They are great supporters of local running in the community through their sponsorship of local races, as well as being a friendly bunch of people if you want to pop into the shop and have a natter.
4. Local Races and Parkruns – a huge thank you to all the volunteers who selflessly give up their time to help organise these races which are such an important part of our training regimes. Particular mention and thanks goes to the Richmond Half Marathon, Thames Riverside Half Marathon, the Thameside 20 and Old Deer Park Parkrun organisers and volunteers.
5. Hot Yoga in Richmond – throughout my training I attended a weekly Bikram Method Hatha Yoga class with Jonny and his team of great teachers at Hot Yoga in Richmond. I ramped up my yoga while I was injured through the last 3 weeks ahead of the marathon, and I think this helped maintain my fitness, while ensuring I was giving my body the stretching and loosening that it needed, not to mention the benefits of mindfulness.
My final thanks goes out to all family and friends who sponsored me and Nicky. We have raised over £1,000 (including gift aid) for two extremely important charities – Alzheimer’s Society and Mind. Both Nicky and I both have personal reasons for raising funds for these charities – and we’re so very grateful for everyone’s kind donations.
So, as I sign-off on my final instalment of The 4Ps series, my final take-away is that while things in life might not go perfectly to plan, it’s what we learn and experience along the way that’s important, which all adds to the great adventure that is life!
Thank you for reading and happy running!
Last Sunday I celebrated after my 22 miler – the longest and last of my long runs – was over. Mostly, because it signified the beginning of the taper – time to ease off the training in the last three weeks running up to Paris! But boy was that a mistake to celebrate so early…
I woke on Monday morning feeling a little weary but not too bad considering the long run the day before and set off to work with a spring in my step. I was feeling proud of my training and lucky that I’d managed to avoid any significant injuries or illness throughout.
My smugness did not last long however, as mid-morning I rose from my chair to go make a cup of tea and my lower back went into spasm. I could barely stand up! I was puzzled at first and then started to panic… What had happened? What did this mean for my last few weeks of training? What did this mean for Paris?!
I didn’t think that the injury had been sustained during the run but then remembered I had hauled a couple of heavy stones across the garden after my long run which when combined with the tiredness post run must have resulted in this injury. Typical! It’s true what they say about wrapping yourself up in cotton wool for the taper!
As the day progressed, so did the pain… I was supposed to go to yoga that night but jacked that in and struggled home to see if a good night’s sleep would sort me out.
Day two came and I had to trek across town to get a train to Norwich for a work trip. Lugging a bag across town was not fun! The pain wasn’t getting any better and it was quickly dawning on me that I would have to rest off the running for a while to be in with a chance of getting better ahead of Paris.
I managed a yoga class on Thursday night which did seem to help and by Friday the pain was disappearing, replaced more by a general stiffness and niggle.
Meanwhile I had booked myself into the local The Maris Practice to see Jess – fellow BeaRCat Runner – for some osteopathy on Saturday. Jess confirmed that I had sprained my lower back but that I should be okay for the Paris Marathon, provided I rested a few more days and then eased myself gently back into the running. She realigned my pelvis, did some manipulation of my lower back and loosened my shoulders and neck which had built up some tension throughout my training and sent me on my way.
It was reassuring to chat to Jess and to hear that my fitness shouldn’t suffer too much with this dramatic stop to my training (rather than a taper) but even so, psychologically it is hard to get my head around the fact that I haven’t run now for a week and I have a 26.2 mile run in just 14 days’ time…
Have I done enough training to get me through and in the time that I want?
I guess time will only tell and in the meantime, I just need to trust my training, trust the advice from Jess and get over these taper tantrums!
9 weeks down, 7 to go!
It’s a great feeling to be past the halfway point in my training for the Paris Marathon… and so to test my progress and see whether I’m on track for my goal (sub 4 hours), today I took part in my first race of the year… The Old Deer Park Richmond Half Marathon organised by Energized Sports.
After a good night’s sleep and a guilt-free carb-heavy dinner, I woke to a frosty but beautifully sunny morning… I had my usual breakfast of porridge, blueberries and banana, followed by a pint of water mixed with a High5 Sports Zero Active Hydration tablet (packed full of essential electrolytes).
Nicky picked me up and we headed the short distance to Old Deer Park in Richmond, joining fellow BeaRCat Runners Sarah and Kerry for a pre-race selfie… And then we were off!
The course is made up of a little over 2 loops, starting in Old Deer Park, and heading around Kew Gardens down the Kew Road, and back along the Thames towpath. From there it goes up into Richmond, around the green, and back down to the towpath, up the steps to Twickenham Bridge and back into and through Old Deer Park… And then repeat. The course had been adjusted slightly as there was considerable water in Old Deer Park from the high tides over the last few days.
It was a beautiful morning for a run and despite the wet and muddy towpath and grassy areas of Old Deer Park, the course was flat and enabled me to get my fastest half marathon to date of 1:49:33 – crucially sneaking under the 1:50 mark!
Now this is significant for me – as I aim for a sub-4 hour Paris Marathon… In order to give yourself the best chance of completing the marathon in under 4 hours, apparently you should be running sub 1:50 halfs… so at just over the halfway point in my training, it’s a good feeling to get this result. There’s still loads to do, and many risks to combat, but for today, I’m going to relish the moment!
Week 5 of 16 was about building strength – through some alpine hill-training, and my longest run so far. Here are the highlights as recorded by my Nike Plus app:
But the real highlights of my week were a couple of firsts… I participated in my first Parkrun, AND I had my screen debut at BAFTA in a short film made for the launch of Bupa’s new Health and Wellbeing app – Bupa Boost.
First things first. My first ever Parkrun. This was at Old Deer Park in Richmond. I was pretty nervous ahead of this, not really knowing what to expect. But, largely this was down to it being timed, which instantly gives me a surge of adrenalin and nerves. But there was no need to be nervous. Of course, as everyone says, these events are organised by a wonderful bunch of volunteers or “voluncheers”, who selflessly give up their Saturday mornings to encourage and facilitate these great 5k races. They are an excellent way to improve speed, if like me, that’s what you’re looking to do, or indeed just to motivate you to run. It is a wonderfully inclusive event, that caters for all running abilities. I’m hooked and will be trying out a few different Parkruns in the Richmond area over the coming weeks, not least to try and beat my time 😉
And now for my second first of the week… my screen debut at the home of BAFTA, 195 Piccadilly. This is a very exclusive venue, limited to BAFTA members only, or corporates who use it for special events… In this case, it was for the latter, and a special event for Bupa’s new Boost app – a fun way to stay fit and healthy. The app cleverly enables you to pull in all your data from wearables and health tracking apps so you can aggregate the data in one place. It encourages you to set personal goals, and track your progress – against yourself and against your friends/family. So, when I was asked to feature in the film, I of course jumped at the opportunity!
You can watch the film here. My starring role kicks in at about 45 seconds…
And because there’s been lots of other stuff going on this week, here are some other photos from the week.
Monday’s hill training in Switzerland:
On Tuesday I swapped the Brooks for Salomons, and a different kind of run:
And here’s a selfie from the end of my 16-miler on Sunday with fellow BeaRCat runners Moni and Ali, training for London and Paris Marathons, respectively:
Week 4 of 16 was all about building a base… Appropriate as I write this overlooking a snowy Bruson, opposite Verbier in Switzerland, where the snow base is still building after an unseasonably mild winter so far.
I arrived last night for a few days to celebrate 10 years of Bramble Ski – my brother’s ski business.
Before I set off, I completed my final run of the week – a very cold 14-miler along the Thames – taking my week’s mileage to 32, and 74 miles for the month so far.
Not only did I complete my longest run since October 2014, but I also concentrated on speed again on Tuesday, with another tempo session similar to last week’s.
Interval speed sessions are important when you’re looking to improve pace, but the other effective way to do this is to incorporate some good hill workouts… And what better place to plan some hill training than in the Alps! The last time I was here in July, I took part in the Liddes-Verbier trail run, an 18-miler with an ascent of over 2,500m… I won’t be completing anything quite as challenging this week but tomorrow’s run will concentrate on hill reps, and in so doing I hope to build power and strength into my legs, and in turn speed.