Archive | October 2013

Time to Make a Plan

View from the start of the 2013 Loch Ness Marathon – Beautiful and wild

Image

Looking pretty broken as I struggle along the loch shore

orig-LOCI1605

….and surprisingly strong at the finish – not how I was feeling!

orig-LOCB2711

Two weeks have now passed since the Loch Ness Marathon.  The distress and hardship of the last few miles have almost faded from the memory sufficiently that my Comrades ambition is definitely back on.  However, I am determined to learn the lessons from the marathon and to plan my preparations accordingly.  I do have a great sense of achievement post Loch Ness but also a nagging feeling that it could have been even better.  I think I have three big areas for improvement:

  • Most obviously, I need to race more.  My half marathon in April went brilliantly, the marathon was much more of a struggle but both probably reflect inexperience.
  • I think it is also clear that I need a much better base of endurance.  In both races, I blew up at the end.  Manageable in a half marathon less so in the full event.  On reflection, this is logical enough. I have still only been running regularly for 14 months and the first six of those were primarily about converting from slob to jogger.  Hopefully I have the time to do this before Comrades but time is a big factor so leaving the problem for a couple of months is not an option.
  • My final big area is managing long periods of running.  Obviously I reached a point where it was very tough during the marathon but even in training I found long stretches on the road difficult both before and during the long run sessions.  Funnily enough, apart from the race, I never really felt bad afterwards and even then, my basic recovery was fairly quick.  This is the hardest one to crack.  It is some combination of preparation, nutrition and mental concentration but very hard to be sure what that combination might be.

These areas at least give me the basis of a plan.  So far I have been running gently and occasionally as part of my recovery.  This week I plan to have my first week back into regular running and the first proper step back up towards a high weekly mileage base.  From a fitness point of view, I am hoping to maintain a pretty steady 40-50 miles a week from now until Christmas.  This should include plenty of hills so that their is also a strength component.  I think strength is an important factor so I am also planning some gym work to build up my gluteus and my quads.  Special focus on quads because Comrades is a down run which puts massive strain on those muscles.

Next step is to start looking for races over the winter to build up my experience base.  I should be able to fit in 10k or half marathon events pretty much any time but might also have a go at another full marathon around February time just to test my long running plans.

The mental and nutritional side is going to take a bit longer to work out.  Will blog again over the next couple of weeks with more detailed plans and thoughts on this topic.  In the meantime, great to be back on the roads again and enjoying the running.

Loch Ness Marathon report

So the Loch Ness Marathon is done.  Having had time to reflect, my thoughts on the race and the plan for the future are below. Let me start though with thanks to all the organisers and spectators.  The whole set up was excellent.  The event village, bus pick up and finish were all in Bught Park right by the river in Inverness which was an excellent venue.  The course starts on a moor between Fort Augustus and Foyers up above the Loch.  It is a true wilderness start and there is literally now way to get there other than by the event buses.  The first 17 miles are down to and alongside the Loch shore and as a result long stretches of the road are inaccessible.  In these places only the runners and the mobile support crews were around but at literally every point where spectators could access the route, farm tracks, lay-bys, mountain bike paths etc, there were at least a few spectators.  Once into the edge of Inverness the numbers and the noise just built and built.

The start area is on a single track road.  Rather than pen the starters, the approach was to signpost target finish times and allow everyone to pick their spot and line up for a rolling start.  Just before the off, the Lochaber school pipe band marched down through the assembled field.  There is nothing more evocative than the skirl of the pipes on an open moor so an inspiring start.  I set off from halfway between the 3.30 and 4.00 hour points and settled into an easy feeling rhythm pretty quickly. Having said this, I rarely felt entirely right.  I was easy and not struggling but not quite in the light, floating sense that means things are going really well.

There is virtually no point on the route that is entirely flat.  Mostly, the road rolls up and down but there are three serious hills.  The first two are in quick succession just before five miles and then up into Foyers just after six miles.  Both of these, I managed fine, even eating an oatcake at the top of the second.  I remember at this stage being a little nervous about my legs but managing to tell myself that things were going smoothly and still not feeling as if I was pushing the pace at any stage.

This pretty much carried on until the halfway point.  I looked at my watch for the first time and it showed 1 hour 45 minutes so dead on my most ambitious pace of 3 hours 30 minutes.  For the next couple of miles, I persuaded myself that the slightly sluggish feeling in my legs was due to going at a good pace even though it felt easy.  However, after fifteen miles, I realised that my legs were getting seriously tired.  At this point, I knew there was another substantial hill coming up after Dores and I started to think that I could slow down a bit, walk up that hill and run smoothly in from there.  I knew I would miss three and a half hours but thought I could get quite close.

Another two and half miles along the road when I was just passing through Dores, this was out of the window! I stopped to walk for the first time while eating an energy bar and when I started again, I knew I was seriously struggling.  I jogged on for about half a mile and then started walking again up the hill.  At the top I managed to start moving again but my hips, gluteus and the top half of my legs were just screaming at me.  I staggered on to the nineteen mile point and checked the watch again, 2 hours 55 minutes so surely I would be well under four hours.

By mile 20 the watched showed well over 3 hours 9 minutes and the comfortable four hours had gone the way of my other pre race plans.  In running terms, this was probably the lowest point although by no means the worst feeling.  Looking back, the objective to get under four hours drove me on but at the time it was more just sheer anger at being  in a position where missing four was even possible, and so quickly after feeling basically fine.  As it turned out, this was my slowest mile but as I passed the marker, I was far from confident of this outcome.

The remaining few miles were a constant battle.  I just kept trying to run as much of the mile as I could then walk to the next milepost and start again.  After time for reflection, it does not seem that bad but trying to honestly describe how I felt, the best word I can find is tearful.  I don’t think I actually cried but I felt like it for most of that last three miles.  The crowd was growing and the PA at the finish was audible for most of this stretch and despite appreciating the support, I remember the noise actually seems to be painful as I struggled along.  At one point there was a bunch of Dutch people in Orange shirts banging, shouting and hooting and it felt as if my brain was being bounced out of my head.  Not good!

Eventually I crossed the river, running at this stage and had only 1 kilometre to go.  I dragged myself along the river bank still feeling beaten.  With about 500 to go, I saw Sue and Lorna and heard them cheer me on.  Lorna somehow wriggled to the front and ran along the footpath beside me for about 200 metres.  I usually go back and run alongside her at the end of parkrun so this was a nice repayment and cleanly helped a bit.  Another 100 yards along and I saw my friend Carole Spy jumping up and down. When I looked up, I realised I was going to make it as the clock was just at 3.56. 

Unlike, the hard finish to the half marathon earlier in the year, I still felt terrible after the end.  The kind lady who hung the medal around my neck nearly dragged me down and the goodie bag and tee shirt felt like lead weights.  Eventually, I came out of the finishing funnel and Carole was there to meet me.  A few seconds later Lorna turned up and have me a hug and Carole introduced me to her friend who was 3rd in the over 60 10km.  I was still dog tired so apologies to them all if I didn’t seem that happy to be greater – it did really make a difference.  Lorna had a great run in the 5km but was still full of beans so ran off to fetch my bag while I leaned on a wheelie bin.  I was afraid to sit down.  Then Sue appeared and I was able to concentrate on recovery.  It was another three hours and a hot bath before I really started to feel human again.

My immediate thoughts were that it was brutal, that I was really pleased to have finished it and that there were going to be some big lessons if the Comrades plan was still on.  I can honestly say that at no point did I think, Comrades is definitely a non starter but I did realise somewhere in the mist of pain and distress that some hard thinking would be needed.  I will blog more about the lessons and my thoughts next week.  Right now, more endurance, stronger core and quads and better nutrition look top of the list.

Final thing, it was a great event but my only quibble with the organisers is around the 5km.  I know it is billed as a fun run but Lorna was really disappointed not have a time recorded.  Pop a chip on the numbers next year please.