My own tribute to the past.....

....& the Athens Marathon.

A bit of a preface - I first saw this Athens Marathon around early March time, and to be honest it wasn`t the fact that it was advertised as the `2,500 year anniversary of Philippides running` (that did help to highlight the event) but what attracted me to this was that it was being held on the weekend anniversary of my Dad`s passing. So I thought it would be perfect to run this for my Day & Brother. What also helped is that I really do enjoy the Greek thing - culture, weather, people, the way of life plus I`d been to Athens a number of times.

So to the actual trip.

Friday - On the plane I played the `guessing` game - Guess the runners. I think I spotted a few, looking at their non 'street' trainers, running club cloths wear. The lady sitting next to me helped out with showing off her duty free in a Sweatshop bag. Turns out she was running with 2.09 events. I told her that whilst I hadn't been away with Mike and his team I had, being local to 2.09 done a few of his races (plus I know someone who works for them). On the flight over I managed to catch up on two podcasts of Marathon talk – inc. the one about international racing - LOL - well better late than never!!!

Collected my free travel card. Got to the hotel (Hotel Attalos in the Monastiraki area) without issue and a quick night walk with something to eat and an early (ish) night was the plan.

Saturday - A bit of a rare lie in as no parkrun. Leisurely breakfast and made my way to the expo. Bit of a scrum but saw & collected everything I needed. After catching a few rays in a nearby park it was back to the hotel - no point on wasting energy before the race esp when I can walk around Athens on Monday & early Tuesday to free up the legs.

Race day - With the early start and clocks changing I didn`t have the best night`s sleep. I was up around 4.15am (I think), had breakfast in the room, showered and out the hotel door at 5.15am, nearing bumping into this couple back from a Halloween fancy dress party - I don`t know who jumped more. Anyway got to Syntagma - the nearest bus collection point and away we went - unlike the `JW Ultra` bus this bus was very, very quiet. So enough we were out of Athens and started to see some of the race distance signs - also made note of the hills & slopes along the way !!!

Got to the Marathon, again all a bit quiet. We made our way into the starting area AND what an starting area it was - Incredible - and that was at 6.45am. All what was at the starting area was basically a running track with a gym, the starting areas with zones, loads of loos & an Olympic torch and a plaque marking where you were BUT what an atmosphere - Traditional Greek music was being played out. Got changed & dropped the bag off and did 2 or 3 laps as a warm up on the track, along with the elites - how fast do they warm up???

About 8.50am I got into the zone - I was in zone 6 (of 7) & TBH I didn`t mind that as it meant a steady start esp in sun. I had a planed to run to a 4 hour pace (9.08/m), again not really knowing how I would react to the heat plus how the legs would like running again after pinching that 3:40 at Abingdon two weeks ago - my biggest worry was cramp. It was fascinating to see how runners from different countries dressed - and stereotyping here - the Greeks (3/4 legs), Germans (loud bright colours), & Chinese (wore red & carrying their flags).

At about 9.15am our wave had started. Kept it steady for the few miles. Soon enough we were going around the Marathon statue (5 Km - around 27:30), seeing the runners in front & behind was a boost. but was a bit busy & tight in this section plus it was the 1st water station. I was going to take a few photos but didn`t in the end. Carried on back, and it did thin out. Heard these two American runners behind - saying how bang on schedule they were, how awesome they were doing.....I looked at garmin - we had just past the 4M mark lol.

A few steady miles later & it was the 10Km point - 55:XX something which was about right, maybe a bit of time in the bank. At this point we moved in land so the views of the sea disappeared. Just before the 10M mark the course took a nasty direction - uphill. Didn`t really need that but then it did go down for a couple of miles, then back uphill again. Through half way (again an uphill section) in around 1:58:xx - two minutes in the bank = NOT ENOUGH.

Kept the pace steady as the miles passed - seeing the small road side shrines & a couple of Greek Churches reminded me of why I was here.

The support from the locals was just amazing - the memories of the shouts out of "Bravo, Bravo, Bravo" & handing out Olive branches I will treasure for a long time. I did try to shout back out efkharisto. The next mile stone point was the 26Km mark - was funny as I cleared there in 02:26. By this stage I changed my water station tactics - first half of the bottle I emptied over me (& my burning left arm) & into my cap to cool me down, the rest I sipped.

Through 20M @ 03:02 which from my pace band was right on the 4hr button - no safety margin. I needed to push on, there's no way I wanted to give them a just over 4hr marathon time. I used the end of the small underpass as the point where I was going to speed up - 21M flew at 8:26 - opps my thought was don`t blow it and get cramp, I needed to save some energy for the 5 remaining miles, reduced pace a bit - seeing more and more runners at the side stretching out their legs confirmed this. Relaxing the lower legs the best I could but maintaining a sub 9/m pace. Each mile past was a mile closer and vital seconds being put into the bank. Mile 24 was a brutal little rise (allowed myself a 10 second walk – did swear to myself to get a move on). As I went around the corner I saw my 1st runner down :-( Never good but reminded me to finish was the first goal & then a sub 4 was goal No. 2. Eased back a bit more, kept the legs relaxed as I knew I had a few seconds in the bank. The last mile I sped up almost counting the seconds down.

As I turned the corner I saw the finishing stadium – WHAT A FINISH – the ancient marbled stadium with the Olympic rings in the background - it takes your breath away. Passing the 42Km flag – which was practically the only Km marker I noticed – hearing the roar of the crowd is simply unforgettable. Those last 195 metres did seem to take an age and I don`t mind admitting that I finished with tears in my eyes and arms waving around – I had done it, not the actual running of the marathon but I had run for something far, far bigger than me – my Dads & Brothers memory. Plus I guess for the romantics it was nice to run in footsteps of Philippides and in the 2,500 year anniversary run.

Got through the finish and met with the medley of the finishing area. Went to the bag bus & after 10 / 15 mins of waving my number around I realised I would be there a lot longer. I walked back to the stands & watched runners coming through. As I turned to find a better viewing area I bumped into Crazylegs1979 – A Reading Roadrunner & had a bit of a chat. After that I sat back down & continued to watch the runners – I guess I sat there for a least 90 mins enjoying the moment (well moments I suppose) – I am so glad I went up into the stands for those 2 hours instead of waiting for my bag. Eventually I did go back to bag bus & collected my bag within minutes & walked back to the hotel. Eating a whole packet of Haribo Star mix on the way.

This race is special to me from many reasons - Ok the route might not have the best views, and is mostly along the dual carriageway but I`ll like to know of better start & finish areas of another marathon. I am so glad I ran it.

After a quick shower & changing into my recovery skins I went to the roof top bar for few beers - got chatting to an English couple & their American friend (who's wife won the V60 age category in the Boston Marathon – Blondie Vucich – 03:28:31 - but was asleep in their room after her marathon). What was more amazing is that after chatting about Greece and where I`d been, it turned out that they live on a small island called Paros, just outside of a small village where I have visited on a couple of occasions for Yoga break. They knew my Yoga teacher out there, we chatted about the village life, where I stay and who owns it – unbelievable – it is indeed a small world.

My race data;

5 Km – 00:27:42
10 Km – 00:55:58
21 Km - 01:58:23
30 Km - 02:50:14

1) - 1m - 8:47(8:47/m) - 136cal
2) - 1m - 8:49(8:49/m) - 139cal
3) - 1m - 9:03(9:03/m) - 138cal
4) - 1m - 9:11(9:11/m) - 140cal
5) - 1m - 8:54(8:54/m) - 138cal
6) - 1m - 9:01(9:01/m) - 139cal
7) - 1m - 8:56(8:57/m) - 139cal
8) - 1m - 9:03(9:03/m) - 139cal
9) - 1m - 8:41(8:41/m) - 139cal
10) - 1m - 9:20(9:20/m) - 140cal
11) - 1m - 8:29(8:29/m) - 139cal
12) - 1m - 8:50(8:50/m) - 139cal
13) - 1m - 9:31(9:32/m) - 139cal
14) - 1m - 9:11(9:11/m) - 139cal
15) - 1m - 9:09(9:09/m) - 140cal
16) - 1m - 9:41(9:41/m) - 140cal
17) - 1m - 9:10(9:10/m) - 139cal
18) - 1m - 9:23(9:23/m) - 141cal
19) - 1m - 9:35(9:35/m) - 141cal
20) - 1m - 9:18(9:18/m) - 132cal
21) - 1m - 8:27(8:27/m) - 139cal
22) - 1m - 8:52(8:53/m) - 140cal
23) - 1m - 8:51(8:51/m) - 138cal
24) - 1m - 8:51(8:52/m) - 140cal
25) - 1m - 9:16(9:16/m) - 146cal
26) - 1m - 8:41(8:41/m) - 140cal
27) - 0.31m - 2:32(8:16/m) - 43cal

Finishing time - 03:57:29

Monday - I spent the day at the local beach soaking up the sun - shame I couldn`t find a fish n chip shop – well you can`t have them all I suppose.

Bravo & efkharisto Athens.

:-)

Next up is a little rest, then a couple of fun events - Turbo X on the 21st November, then the Benidorm`s marathon on the 28th (our club`s outing) both events I`m looking forward to.

PS Seeing as I`m not running London who knows I might even pop back to Greece for the “Alexander The Great” marathon on the 10th April 2011.....

My You Tube Video of the weekend.

A little video from the weekend

Wise old saying....

Be careful what you ask for; you may get it...

Has proved right. Opened an e-mail last night and thought `OMG`

Have I bitten off too much???? ....going to fun finding out :-)

More to follow next week !!!

Great South Run

Great South Run..

Trouble with entering races from a year out is that come race day it may not fit your programme. Which is exactly what happened here - a flat 10 miler, big event, chip time, plenty of support etc etc etc and I couldn`t race it - well I could have but I think I would have broken myself - gutted really. Unlike last year when I (successfully) challenged the white zone number I was quite happy to run from the 2nd zone - I had decided on 9.00/m (1:30) - easy on the head and hopefully easy on the legs.

The feeling of de ja ve ...... another early dark morning, scrapping the ice of the car, moon still hanging around the dark skies, promise of clear blue skies but with a nip in the air...

Soon enough the dark skies cleared to a bright blue sky, the sun so low that the sun visor was almost useless - still very nippy thou. Got to Gosport (despite missing my junction on the M27 - opps in plenty of time to spare !!!). Parked up and got the ferry over and walked over to the starting / finish area.



A quick look around and nipped over to the changing area (basically to keep warm). Bumped into Big John (Ex-Cove Jogger now Sandhurst), whilst getting changed Tiptoes & martinthemedic came over. Told them that with Abingdon last week & Athens this week that I wasn`t racing. Fingers in ear job. Saw & wished Euan (Basingstoke parkrun RD) happy birthday & saw Richard. Soon enough it was time to venture out into the cold. More for leg muscle protection rather than warmth I wore my full leg `skins` & a vest. Met up with Sue & Lynn (her first 10M).

Got in the `zone` - I do mean of course the white zone rather than THE ZONE, soon enough we shuffled forward and crossed the start line and we were off.

Just Mile 1 spot on, just before mile 2 we went passed the Victory (or `Nike` as I will be saying next week - did you see what I did there???). Without the `racing` head on it did mean you can look around more - read some of the messages on the various running tops - TBH I struggled a bit there. Quicken the pace a little during the next mile as compensation I guess. During mile 3 you start to see runners coming past the other side. As I moved over to the side & I saw `RLTW` - a GNR runner - in front of me (names on the back of tops, as well as front work). Had a brief chat & pushed on. Got shouted at by Sue A little bit fast during these miles but it so hard to keep a slower pace when getting loads of support from others runners & spectators.

Through 6M & you get to see the faster runner nearing their finish (I so wanted to be there racing). Pushed a bit through 7M & then 8M. Missed out on the showers & didn`t drink during the race - wanted to practise getting hot & running. Around the corner and into the final two miles, will admit on pushing the pace a bit here - through the BUPA section. Backed off a bit at the 800 metres to go sign & giving out high fives where I could and through the finish. Nearly ran into the back of Sue, Andrew, Ian, Jon, Nick, Philip and a couple of others who had shortly finished before me.

Split Summary

1) - 1m - 9:02(9:02/m) - 138cal
2) - 1m - 9:15(9:15/m) - 140cal
3) - 1m - 8:29(8:29/m) - 141cal
4) - 1m - 8:54(8:54/m) - 140cal
5) - 1m - 8:38(8:38/m) - 139cal
6) - 1m - 8:40(8:40/m) - 140cal
7) - 1m - 8:36(8:36/m) - 139cal
8) - 1m - 8:29(8:29/m) - 139cal
9) - 1m - 8:18(8:18/m) - 140cal
10) - 1m - 8:12(8:12/m) - 140cal
11) - 0.15m - 1:03(7:01/m) - 19cal

5 Km = 00:28:20
10 KM = 00:55:25
15 Km = 01:22:04

10M = 01:27:48 (Garmin 01:27:36)

(What is an acceptable tightness of mile splits anyway????)

Entries are open now for GSR 2011 but will (try to) resist as running in October 2011 has already been earmarked (& it means unable to run the Basingstoke Half too) !!!

During the run I did have the thoughts of becoming a guide runner....will investigate more I think but if you know anything please pass it on.

Afterwards had fish n chips on the beach - tis a great way to end the day.



Glad to report no issues with the legs or feet. Looking forward to an easy week - 4M Tuesday & 4M Thursday.

Next up is the Athens Marathon this weekend.

* BTW `Nike` is http://en.wikipedia.org/wiki/Nike_(mythology)

A six months wait finally over.

Abingdon marathon - My 2nd road marathon.

My 1st road marathon was London, where I was running to and planning a 3:40:00 (8.23/m) attempt so when I ended up with 4:00:08 I was very disappointed .... OK, I know it was London and I had started in the 4:30:xx zone - I was not even bothered about those 8 seconds - thought that was funny - I just knew I could do much better.

Come race day I really didn`t have a clue about what time / pace I wanted I run, I didn`t think I was in Pre-London shape but did manage to squeeze in a two week taper more to do with the couple of marathons coming up so I really settled around 3:50 (8.45/m) - I know huge window.

The race started at 9.00am which did mean a very early start to the day. Awake at 4:50 ish but at least breakfast was out of the way, could not really tell what the weather was up to as it was DARK. Slight delay driving out as I had ICE on the rear screen - it was blooming cold & dark !!!!

Arrived at Abingdon - at least someone had turned the lights on but not the heaters - it was chilly. I had decided on a vest with arm sleeves (if I got warm then at least I could tie them off). Met up with loads of folks I knew and that was even before I got outside. Got outside very late - no real warm up (mistake). Chatted to Kelly & wished her well for her big race, saw Ruth and ask what time she wanted & she replied 3:50... Anyway before we knew it the gun went off and over the two sets of mats (which one do I start my watch on???). Around the lap we went and out of the gate...

First mile down - it was a bit fast. Saw RachE & heard Gobi :-), through the 2nd mile also fast. I saw OS at about 3M, I guess I settled down after 4 or 5. Saw Ruth & Alan ahead, I resisted the urge to chase them down as I knew they were running faster than they had planned to. Through the 5M mark at around 40:36 - still up but OK. Now I don`t normally get any pains but my Achilles was giving me a bit of grief (no warm up I guess) anyway shorten my stride, imagined lifting my heel up in the wheel - it seemed to be OK after a few miles (a good warm up). Caught up with Ruth & Alan around the 7M mark. Alan dropped back a bit so carried on running with Ruth. No problems there as I had run with Ruth before, we were going OK, no strict time plan just wanted to finish strongly. Went through 10M at 1:20:54 (40:36, 41:18). Then we turned into the trading estate & I saw the balloons for the 1st time - hundreds of them. Around the corner & we were spotted - they went mad. The noise was deafening, didn`t stop - so couldn`t really say who was there but thank you all - what a buzz and that `Fetch wave` carried us for a few miles. As we turned down the track I said we needed to steady the pace as we still had quite a distance to go.

Didn`t really look at the halfway split or the 15M split but looking back it was 2:01:55 (40:36, 41:18, 41:01). We kept a steady pace with the miles ticking away nicely. We used the small undulations well when overtaking other runners, had some fun at the water-stations. One thing I had learnt that Ruth wasn`t that good at taking the cups at water stations. I ended up giving her marks out of ten. At one station, and to be fair to Ruth the water marshal did offer the water quite late....not much water left in that cup then - score 6/10 :-) This kept us going for a few miles.

The Fetchpoint seemed to come around quicker than before. Saw Mick N Phil who sadly retired but they were there cheering through the runners. Shortly afterwards I roughly work out that 20M split - 2:43:13 (40:36, 41:18, 41:01, 41:18) - which was a 20M PB by about 5mins - odd how the mind works as soon as I worked that out I felt very tired. We had picked up 2FF, during the next mile I dropped back a bit - loo stop & then stopped to remove the sleeves (didn`t want to drop the garmin). That 2nd stop was a mistake as it was a bit of a struggle to get the momentum back up again so dropped back even more. The small subway was horrible. I saw a lady that helped me during the Dunstable Downs 20M so I encouraged her to stick with me. Saw TracyB & Mike during this last bit...out of nowhere the 25M sign appeared - great but what wasn`t so good was a runner fell over a raised man hole cover but luckily enough MOAT was there & helped her back on her feet. Back into the college ground, then a loop of the outer fields which dragged on & on & on - I switched screens on the garmin to one screen - run time in BIG numbers - I didn`t want a 3:40:and a few seconds - imagine the grief so I sped up a bit and finally back into the track......

...Around the track & through the line......a six month wait was over.....Clock time - 3:39:41




Saw Kelly almost straight away after I had finished - she had a cracking race and finished with a 3:28:30 - a great time, pleased for her. Saw OS - who took some great photos and made my way to where Ruth, Gymfreak (another PB), RachE & Gobi were - got a big hug from Ruth and saw Alan come in. Shook hands with Ben (storming time) who somehow knew already about my PB. Martin & Mark were there too.

Great facilities afterwards - great viewing area, tea & coffee, hot showers, cheap massage area, BBQ, clothes stall, even the walk back to the car parking area helped ease the legs....ohh we got a medal, T-shirt, water, mars bar, pen.....

So many wonderful memories from the day - the lady with the speakers on her bike, the numerous helpful & happy marshals (SE cheering us past), the wonderful company I had for over half the race, the smiling faces of finishing runners, some with PB`s - so many memories that I`ve forgotten half of them - sorry.

On the way home Alan & I were trying to find areas where they could improve things...we were struggling & couldn`t find any.

Basically this is an event that every marathon runner should do at least once.

Splits -

1) - 1m - 8:00(8:00/m) - 139cal
2) - 1m - 7:51(7:51/m) - 141cal
3) - 1m - 8:03(8:03/m) - 140cal
4) - 1m - 8:19(8:19/m) - 142cal
5) - 1m - 8:23(8:23/m) - 140cal
6) - 1m - 8:14(8:14/m) - 141cal
7) - 1m - 8:26(8:26/m) - 139cal
8) - 1m - 8:14(8:14/m) - 141cal
9) - 1m - 8:13(8:13/m) - 140cal
10) - 1m - 8:11(8:11/m) - 140cal
11) - 1m - 8:08(8:08/m) - 141cal
12) - 1m - 8:06(8:06/m) - 139cal
13) - 1m - 8:03(8:03/m) - 142cal
14) - 1m - 8:26(8:26/m) - 140cal
15) - 1m - 8:18(8:18/m) - 140cal
16) - 1m - 8:20(8:20/m) - 140cal
17) - 1m - 8:09(8:09/m) - 141cal
18) - 1m - 8:16(8:16/m) - 141cal
19) - 1m - 8:17(8:17/m) - 140cal
20) - 1m - 8:16(8:16/m) - 141cal
21) - 1m - 8:16(8:16/m) - 140cal
22) - 1m - 8:14(8:14/m) - 140cal
23) - 1m - 9:10(9:10/m) - 138cal
24) - 1m - 8:52(8:52/m) - 139cal
25) - 1m - 9:32(9:32/m) - 139cal
26) - 1m - 9:03(9:03/m) - 140cal
27) - 0.28m - 2:20(8:19/m) - 37cal

Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.7%
Pace Zone: 7:00-7:19/mile: 2.8%
Pace Zone: 7:20-7:39/mile: 7.1%
Pace Zone: 7:40-7:59/mile: 18.1%
Pace Zone: 8:00-8:19/mile: 21.5%
Pace Zone: 8:20-8:39/mile: 16.4%
Pace Zone: 8:40-8:59/mile: 11.2%
Pace Zone: 9:00-9:19/mile: 7.1%
Pace Zone: 9:20-9:39/mile: 3.8%
Pace Zone: 9:40-9:59/mile: 2.7%
Pace Zone: 10:00-10:19/mile: 1.6%
Pace Zone: 10:20-10:39/mile: 1.2

Pleased with time - just wished I finished stronger. I can use that magnetic race time strip from VLM.

Next up - A sports massage tomorrow night, then easy runs on Thursday night & Saturday morning, then the Great South on Sunday - again easy pace. Then a little trip to Athens which will be bitter & sweet.

Soaked but happy

Autumn Spitfire 20

I was actually thinking should I really be doing a 20 miler run a week after the JW Ultra .....????? I justified it as if I could do this then I could do Abingdon marathon on the 17th & then two weekends later the Athens marathon plus I wouldn`t be going flat out. I did think I could use the `5 + 5 + 4 + 4 + 2` running plan but then I settled for straight 9.30/m so aiming for 3 hrs 10 mins or thereabouts - nearly planning a PW time !

I had run this route before in March (Surrey Spitfire 20) so I knew the set up & the course - it is my PB course @ 2:47:18. I`ve not done too many 20 milers but I do think it`s a fast course. Two laps of 10M, starting within the Aerodrome then out unto the local roads, fairly flat with a few lumps here and there - one near the front gate (2.5M & 12.5M), then one at 6M (16.5M) & one at 8M (18M)*.

* This time the start / finish line had moved to the far side of the airfield meaning the loop of the baron airfield was the first few miles and the rises moved out by approx 2 miles - I like it. Great improvement & made for faster course as not blown around when you are tired.

One thing I didn`t like this time around was the weather report - heavy rain !!!! But if it rains for your A race then it`s all good practice I suppose. Collected number & warmed up....not in the normal sense but by turning heater up in car - only venturing out of the car at the last possible moment :-) To be fair the promised rain wasn`t failing at that stage and clipped away by cap (handy having a race belt as you can hang all-sorts of stuff on it). Anyway after a bit of a surprised start (or was me not paying attention) we were off - it was a steady but a little fast first few miles - I wanted to be slower.... I knew where the 1st rise was so knew I could ease the pace there. Hit my target pace with 3 miles - nice but still up by 90 seconds. Ran with runnaholic for a few miles, chatting about parkruns, local races, mad races etc. Past the water stop at 5M - near enough on target now.

Great support from the marshals - but I did feel like a bit of a fraud really when they shouted `Looking Strong`, "You can do this", Enjoyed the steep rises at 6.5M & 8M - kept the workload the same rather than dropping pace. Unto the far side of the course. A bike race was also being staged and to be honest I would rather be running then cycling as it looked liked a couple of them had taken a tumble in the wet conditions. Told a couple of the 10 milers to chase down runners in front & finish strongly, which they did. Past the pub & through the back gates and one lap done. (10M split - 1:33:41)

As soon as I passed the half way stage & out onto the open track the rain became to fall a lot heavier - typical !! I was running a touch too fast esp the open part of the course. Got the pace right around 14 M & 15 M. At 16 miles I was about 90 seconds up against the predicted 3:10. At 16.5 M it was the first rise - a bit of a sharp incline really - I thought it would good to whack the speed up, so I pushed up this rise, along out onto the main road, just about managing to grab some water at the water station and
push on. Down a sharp ish drop, then around the corner and pushed up the longer rise at 18 M. Kept the pace constant which was pleasing. I looked at the garmin - I was around the 8 mins mile pace - COME ON !! I was loving this part. Heard shouts from this car that I had seen at several places around the course..."Come on Mr.K - you are going faster and faster" - I wasn`t really but a great shout out. Into the final mile and kept pushing the same effort and passed the old & crashed `Top Gear` cars and through the finish line.

A pleased run esp happy with the last 2.5 miles.

I would like to give the 10 miler event a crack as I`m sure it`s a PB course but when there is a 20 miler race there........a great, well organised & well marshalled event (thanks for standing out in the rain), water & gels offered at the water stations, chip timed. Well worth getting soaked for and a huge gong for a finishing medal.

Split Summary
====
1) - 1m - 8:41(8:41/m) - 137cal
2) - 1m - 9:09(9:09/m) - 139cal
3) - 1m - 9:30(9:30/m) - 140cal
4) - 1m - 9:48(9:48/m) - 141cal
5) - 1m - 10:00(10:00/m) - 142cal
6) - 1m - 9:48(9:48/m) - 143cal
7) - 1m - 9:35(9:35/m) - 141cal
8) - 1m - 9:25(9:25/m) - 140cal
9) - 1m - 9:14(9:14/m) - 142cal
10) - 1m - 9:14(9:14/m) - 140cal
11) - 1m - 9:10(9:10/m) - 139cal
12) - 1m - 9:02(9:02/m) - 138cal
13) - 1m - 9:16(9:16/m) - 140cal
14) - 1m - 9:32(9:32/m) - 142cal
15) - 1m - 9:32(9:32/m) - 141cal
16) - 1m - 9:24(9:24/m) - 141cal
17) - 1m - 9:01(9:01/m) - 139cal
18) - 1m - 8:09(8:09/m) - 143cal
19) - 1m - 8:09(8:09/m) - 143cal
20) - 0.81m - 6:27(7:58/m) - 114cal

Garmin Time - 3:02:08 - Chip time - 3:02:03 (10M split 1:33:41)

A good boost for Abingdon.....but still not fully decided on pace as I need to be mindful of Athens on the 31st.

Next up - `Taper` time...a bit like `Hammer Time` but without the colourful trousers. Abingdon on the 17th.

JW Ultra

JW Ultra.

I`ve been looking forward to this one for ages as heard many a good things about this one - it`s put on for a good reason plus it`s a 30 miler - which after 10 mile races is my favourite running distance (must be from where my first 2 marathons - let alone ultra marathons (Caesar`s Camp Midnight 30 & Doyen of the Downs) were 30 milers plus it`s easy it`s a heck of a lot easier to work out on the gel situation - every 5 miles - simples).

So come race week...and I get a sore throat - great!

Drove up to Birmingham and found the hotel (Etap) without problems - alas didn`t find the kettle in the room so easily thou so after a quick shopping trip a kettle was purchased meaning I could have my breakfast when I wanted (6.00 am) * Next morning I packed up & checked out nice and early (the sore throat had eased) - saw a mass of Yellow & Black covered pirates at the hotel. We had bright blue skies - OK the man got it wrong at the Great North but redeemed myself very well for this one.

I was leaving my car at the Pavilion & catching the coach to the start. Have to say when I went past `Cadbury World` I was rather disappointed that it`s not made of chocolate. Anyway parked up, fluffed around for a bit said hello to GF & LJB1 and got onto the coach. It was quite `odd` seeing actual faces of forums people - none of which looked anything like their aviators or how I imagined they would be. Coached trip, despite very pleasant conversation it did seem to take a while to get there (hope I didn`t bore you too much Lalli). Disembarked and was met with even more Fetchies & Pirates - not many had names on but at least I knew a couple. Soon enough it was bags away, race numbers in place & route cards into hands and off to the starting area (Rail Carriage cafe) we went.

One thing I have learnt & look forward to is that the starts are normally all very causal & a bit of a laugh - which is great. After some type of count down we were off. The first bit was all very jolly - along the track cutting back along the side of a field, down through a wooded section - down some steps (thank goodness we ran that way rather than running up them) and unto the canal. Saw a man doing Tai chi in the sun on the opposite canal bank - made me think of chi running points & relaxed a bit more. Went past the food show - all very cruel running past freshly cooked bacon. Before we knew it we had run just over 2 miles already (mind you I had already lost count of the number of swans). Stafford seems a very nice place - esp in the sun. Went passed a pirate cheering point - they have everything - balloons, banners, headbands - all the clothing you will every need.

At this stage I could see GF & Gritts a little way ahead so I increased my pace a fraction & caught up - I don`t mind running by myself but company is always nice. The miles ticked past - 5 miles down & first gel down - blooming heck 45 mins in :-O ...still feeling OK.. I had aimed for 5 hrs (6 miles per hour) - so just under 10 mins ahead. It was nice to run with the sun on your back. The canals boats, locks & aqueduct did make a nice distraction to just running along the towpath, some nice houses too.

Coming up to the first checkpoint - it was touch & go - I think if we `stopped` for 10 seconds then I`m over stating things (10 miles down in 1 hr 30 mins). Still with GF & Gritts - really good company but I knew that GF had run a trillion miles this year already & was running very well recently & Gritts seemed a very fast runner so I knew at some stage I would bail out from the back but I was OK with that. We went through the `13.1M` stage at around 1 hrs 57 mins - OK I know my 26.2M PB is fairly weak (3:59:68) but still I don`t think you are meant to get a marathon PB during an ultra - bit concerned when I thought of it like that!

I think it was half way at 2 hrs 16 mins ---- mmmmm --- but from the photos I didn`t look too bad (even if I say so myself)

As it happened at around 16.6M at one of the locks where you cross over I had to clear my shoe of stones by the time I looked up the dust from GF & Gritts had settled - they were long gone. That was ok, time for a little walk break plus some running repairs - legs & feet were fine but my nips were getting very warm so out came the vaseline - bliss. A quick update on FB and off I went again.

Pushed on - only a few miles till the second checkpoint (breaking the distances down seems to be the way - gel every 5, then a couple of miles to a checkpoint etc). Ironically when I set off by myself I was too fast ! Saw another runner in front & we swopped places a number of times - through the muddy section. Saw the second checkpoint - massive cheers from there plus the from the pub & from Pestomum (thanks) - collected my Lucozade and off I went. Another trigged point came shortly up - 3 hrs 15 mins - roughly 21 miles down. Only a few miles left now but my long run completed. Played `leap frog` with a few more runners now - saw a couple of very fresh looking relay runners go zooming past....

I knew that Yeti would be somewhere soon - 25 or 26 Miles. Soon enough just after the bridge at 25 miles I saw her - which was really great. Stopped and had a chat - I did see a couple of runners sneak past - never mind. After a few minutes I carried on as I didn`t want too get cold. I only had just over 4 miles left plus I tend to take a walk break just after the 26.2M point away (which I did - around 4 hrs 22 mins or so - still a sub 4:30 marathon).

At 27 M I found myself walking up slope - a runner came along side & I asked how she was and she swore at me :-O well it turns out she had never run this far before (see there are others who run ultras before marathons - OK maybe not 3 of them but still I am normal). Helpful & cheerful marshal at the top who directed us down towards the canal. We only had a couple of miles left. I was thinking I could just about sneak at sub 5 & over take 4 runners who were just in front of me.....

As it happened I left it a bit late & the finish came into view - tied to pose for the camera and with a huge cheer I went passed the balloons (I don`t recall being told to stop running) but anyway ultra number 4 completed (& 6th marathon). It is amazing that you don`t feel all those miles when you have finished.

Split Summary
====
1) - 1m - 8:49(8:49/m) - 139cal
2) - 1m - 9:44(9:44/m) - 135cal
3) - 1m - 8:54(8:54/m) - 142cal
4) - 1m - 8:54(8:54/m) - 140cal
5) - 1m - 8:51(8:51/m) - 139cal
6) - 1m - 8:55(8:55/m) - 141cal
7) - 1m - 9:20(9:20/m) - 141cal
8) - 1m - 8:49(8:49/m) - 142cal
9) - 1m - 9:05(9:05/m) - 141cal
10) - 1m - 8:39(8:39/m) - 141cal
11) - 1m - 8:53(8:53/m) - 140cal
12) - 1m - 8:47(8:47/m) - 140cal
13) - 1m - 8:48(8:48/m) - 141cal
14) - 1m - 8:45(8:45/m) - 140cal
15) - 1m - 8:49(8:49/m) - 138cal
16) - 1m - 9:23(9:23/m) - 139cal
17) - 1m - 11:46(11:46/m) - 130cal (WB)
18) - 1m - 8:54(8:54/m) - 141cal
19) - 1m - 9:22(9:22/m) - 142cal
20) - 1m - 10:20(10:20/m) - 141cal
21) - 1m - 10:22(10:22/m) - 140cal
22) - 1m - 13:56(13:56/m) - 147cal (WB)
23) - 1m - 11:16(11:16/m) - 136cal
24) - 1m - 11:47(11:47/m) - 130cal
25) - 1m - 10:55(10:55/m) - 134cal
26) - 1m - 15:59(15:59/m) - 140cal (Chatting)
27) - 1m - 13:51(13:51/m) - 126cal (WB)
28) - 1m - 10:16(10:16/m) - 139cal
29) - 1m - 10:05(10:05/m) - 136cal
30) - 0.22m - 1:53(8:35/m) - 28cal

Final time - 4:54:08 - so managed to sneak under the wanted 5 hrs plus graped a 28 mins PB

A personalised goody bag was given to me - how cool is that - and the conversation turned towards the energy drink inside "Pussy" - what a good idea as it certainly kept the sprits up, also a nice running `JW Ultra` vest.

It was good to see Yeti at the finish and we waited till the last runner came home. I wander back to car at the Pavilions & in time for the prize giving - I do love this part esp at the smaller event where you can feel how much personal pride, passion & commitment the RD`s have got for their event rather than the huge business run events if you know what I mean. The speeches had not disappointed me - quite moving for me knowing what`s coming up.

I do my fair share of events and I`m struggling to think of a better one so well done to Sharon, Ed, Mark & LJB1, all the marshals & helpers, the `other Mr K` on the camera & the other runners - this is a truly wonderful event & MUST DO event - even if you do the relay but don`t tell everyone as it hard enough already to get a place.

Some cracking photos on here thou ( http://www.theracephotographer.com/JWUltra2010/index.htm ) Should have taken some photos too - I guess there is always next year for that plus I think I could go say 15 to 20 mins quicker.

Edit - From RW....

"Well done Sharon and Mark. it took my 5 minutes longer than last year must be my age! still I think 4:58:05 for an over 70 isn't to bad and my 158th marathon/ultra. think I will be around to do it next year. hope to see you in January!! "

Remarkable running - good for him.

Next up - Autumn Surrey Spitfire 20 this Sunday (maybe 3:15 - 3:20) then maybe a little taper for Abingdon....I still know what time I shall aim for at Abingdon - would not mind a PB - but I know I have Athens at the end of October too.

PS I wore road shoes for this one.

PPS Anybody want to buy a kettle?