Comrades Blog...well not quite

but (hopefully) here some `music`........ 

Quick glance back as there something more exciting on the horizon..........

Well it`s true isn`t as I`m not going that way but I do have to say April was a great month.

Monthly stats  - when I said from last month stats "Please Sir, I want some more" I didn`t really expect to be that close.

Miles = 186.9 Miles
Time on Feet = 29 hrs 16 mins
Elevation = 10,273 ft
Highest Weekly Mileage = 50.4 Miles
Longest Run = 27.09 Miles (London Marathon)
Longest `Time on your feet` run = 3 hrs 50 mins (Brighton Marathon)
Highest `Back to Back Days / Miles` = 6 Days / 48.6 Miles
Races = 3 (Compton Downland Challenge 20, Brighton Marathon & London Marathon
parkruns = 3
Yoga Sessions & Hours = 2 off & 3 hrs (2 x 90 mins of Bikram Yoga) (Note to self - do more)
PT Sessions = 1
Sports Massage = 3

Highlights = Three fantastic races - everyone should do the Compton Challenge, it`such a great event & what stunning views - a `something for everyone` course too. Brighton - well you can read about that here. How can I sum up London Marathon, well I didn`t take my foot off the gas as I did in Brighton & got the job done in 03:46:40 (v Brighton`s 03:50:36) - it was a spectacular day in the Capital esp with the `Paula` effect.

I always said I need to be in `PB` shape for Comrades and while I`ve not seen any `PBs` against any of my race times in this campaign (most were set two years ago) I will take where I am now as I`m there or there about plus a bit older - sometimes about how you feel with yourself & how the race went or where you are in the big picture rather than getting that `PB` sticker.

What`s plan for the rest of the month - One more last long run this weekend at the North Dorset Marathon, then a more visits to Casears Camp just to get some strength back & an old favourite the Hook Ten, more Bikram Yoga....oh and the World`s largest & oldest Ultra - Comrades :-)

Tactics for race day - Re-reading advice from previous runners - Ian Sharman & chapters from `Make sure of your Comrades Medal` yeap if I`m not our running or cross training my nose will be in a book.


"The human spirit can handle much more than we realise, It matters how you are going to finish. Are you going to finish strong?" - Nick Vujicic

 #LetsGetThisDone

On Top Of The World....

Brighton Marathon.

I entered this one last April before I firmed up plans for Comrades as everyone was talking about it – all good, well except the `Power Station` part !!! As my plans for this year unfolded & took shape this weekend would be an important pin. I wanted to qualify early for Comrades (which I did at Portsmouth ~ 4:20 – 4:40) but wanted to push (without breaking myself) for a better Batch (Pen) placement.  I had a go & just missed an improvement at Dover Marathon (4:22) so this was the next attempt. I didn`t really want to push myself at London & North Dorset is hilly but I had those in my back pocket if I had to.

On race day & I had decided not to travel & stay down there.  I was kindly driven down my the Fudges who were there in support of #CoachFudge team, runners from Windle Valley, Frimley Lodge parkrun & I`m sure every other runner that ran past – thanks again for the lift down & thanks to Darren for the 5:50am pick up.  We got there in plenty of time – I didn`t see too many signs for the University car parks but there again I wasn’t driving. Jumped on bus & met the famous `parkrun tourist party bus` team from Reading which was nice as I got to chat to them. The bus dropped us off very close to the near the start & we said our farewell to the Phil who was in the elite start. I didn`t need the loo so I had loads of time to chat.

I was off in the Red pen and after a few adjustments in my kit after my little warm up run I made my way into the starting pen where I met up with fellow Frimley Lodge parkrunners – Alex & David.

The plan was 03:55:xx OR 04:15:xx and anything else would be just a good day in the Sun – I wore a 4:00 hr (9:09) pace band as I could see where I was all the time against that plan – very useful things those pace bands.

Anyway after a couple of minutes after the starting hooter we were off. The start was interesting esp the slight climb & decent where runners went off to fast & paid the price. I managed to see the `Pink` wave go off as I circled round the first lap. I did actually find the first 5 miles really enjoyable – the crowd support was amazing – folks everywhere (inc Gobi – who seemed to be everywhere). On the slight climb through the town I found myself running with fellow Cove Jogger Luke we both commented that last time we ran a marathon together it was the `hot` one at Bournemouth - I took a gel every 55 mins – also a couple of sips of water (I do have to say I`m a fan of those paper cups). I do also like course where you can see the faster runners coming along on the other side and Brighton course is a great one for that – the leader came flashing past – no-one near him. We saw the lead Ladies. I saw David Ross (Comrades) followed by Phil (#CoachFudge & Frimley Lodge pr), Kate chasing a sub 3 and Big Pete both from Winchester, also spotted Lisa from Fleet . Also a fast Fetchie I chatted to at the start.

Now not one to study the course I was taken back by the out & back route at 8.5 / 9.5M but it was useful to see who was just behind. As I start the hill I saw Abby & Ben & just behind was Richard all in fine form. At this stage of the race I was slightly ahead of target time – through 10M in just over 1hr 25mins. I did think this section (8M – 14M) was a fast part of the course (best mile was 13M at 8:06 min/m).

Through half way in 01:52:42. Just after this we went down another out and back part – again enjoying this part. I got a massive shout out by the `Andover Crew` at 16M / 19M (through 30Km in 02:39:26) and out along the beach road again.

(Me at Mile 19 - photo thanks to Bob Fudge)

I did still feel strong here – I guess all those long runs in the hills are paying off. The pace did start to drop around the 21 mile mark - I had really expected this as yes done the long runs (530 miles this year so far) but no tempo runs and for a good marathon you cannot skip important parts of the training but I kept moving forward – I knew apart from a disaster I would bump up my batch (pen) position.

Just before the mile 24  marker I walked through the water station (good job the wasn`t an ice cream seller there). So with 2 miles to go no sub 03:45 but maybe a sub 03:50. I have to say I did take my foot off the gas as it were – I don`t really want to do that again but I guess I was just `saving my legs` for London.  I saw Paul Sinton-Hewitt near the finish – what a good place to watch the race - and dropped down onto the beach front and through to the finish.

I finished in 03:50:36 – so race plan A achieved – I am running Comrades from Batch (pen) C.  I am delighted in that.

One stat I did notice before Brighton Marathon was that according to Strava that I had managed to run 33,307 ft of elevation this year – now Mount Everest is `only` 29,029  ft high so in a way I am `on top of the world`.

Next up – and apart from a rather special parkrun at Frimley Lodge the Saturday (a double `250` celebration) it`s that London thing. 

Follow the Yellow Brick Road.....

I do enjoy March, it is such a great month for putting in some good solid miles & normally loaded with races - well this year did not disappoint. It was also time to shift the focus from the trails & unto the roads.

Miles = 188.7 Miles 
Time on Feet = 29 hrs 19 mins 
Elevation = 10,102 ft
Highest Weekly Mileage = 62.2 Miles
Longest Run = 26.9 Miles (Port Of Dover Marathon)
Longest `Time on your feet` run = 4 hrs 23 mins (Port Of Dover Marathon)
Highest `Back to Back Days / Miles` = 6 Days / 62.2 Miles
Races = 6 (Yateley Hockey Club 10Km, Leith Hill Half, Kingston Breakfast Run 16M, Fleet Half, Port Of Dover Marathon & Tempest Ten)   
parkruns = 3

Yoga Sessions & Hours = 6 off & 9 hrs (6 x 90 mins of Bikram Yoga)
PT Sessions = 3
Sports Massages = 3
Swim = 1 km (30 mins)

Highlights =  It`s been a great month, recording my highest monthly mileage ever (closest was 181 M back in Jan 2010). I also managed to tick off a run I thought of years ago but never managed it till this year. The run was a bit of a warm up to a very local half Marathon & complete it in a good time - I ran the 5 miles to Fleet (42mins) & completed the Half in a progressive time of 01:46:06. A fantastic run at Kingston.  

Conclusions =   As Oliver said..."Please Sir, I want some more !"  

Comrades Connection - Yellow Brick Road is Toto & this.

Breakfast at Tiffany`s…………….well Breakfast in Kingston really.

When I put my Comrades training plan together it was always on the `shew-whiff` basis by being hampered by `that` tight  hamstring so no normal speed sessions or tempo runs planned in but the main emphasis being on endurance (miles & miles) & strength-work (hills & hills & PT) and stretching (hours & hours of yoga & massage) & making up the rest was listening to experience – both from self & others, belief in myself, bit of luck and all bounded with a heavy splash of fun.

Well a fun part came this weekend at the Lidl Kingston Breakfast Run There was 3 distances – 8.2M (one lap), 16.2M (two laps) or a new 20M (a two & half lap course) - I opted for the 16.2M run.  When I first saw this it literally screamed progressive run but at what pace? There were pacers there – 6 minute, 7, 8, 9, 10, 11 & 12 (the 6 min pacer was apparently on a bike).

It was a nice & early (start time 08:30am) & on the way over I bumped into Matt – good to briefly say hello. I parked up & as I was dropping my bag off I chatted to Mike from the Club (Windle) who had just got back from hols & made our way to the start line – literally all  metres away from each other. The course itself was flat & basically through the start / finish, over a bridge, along the River past Hampton Court , over another bridge, out towards Hinchley Woods and along the river towards Kingston.  I opted to start & cross the line with the 10 min pacer and then catch up the 9 min pacer – chase the pacer - a similar plan when I did the Basingstoke Half last year but not straight away – kind of  a `8, 4 + 4` plan.  I settled nicely into pace with the slowest three miles in the first four miles.  I took two gels – one on each lap but no water during the race. The water stations & the wearing of earphones (narrow footpaths on the inward trip) were to me the only areas of concerns.  As we headed back towards Kingston I could feel the pace increasing.  I turned left past the start and out on my second lap. It was nice to increase the pace – I felt like I was racing again plus you do get a boost from passing other runners.  I totally recommend progressive runs rather flat out runs. With about 4 to go I saw Steve & wished him well. As I past the final water stop (approx. 13M point) I did push the pace to catch the pacer – I hadn`t seen their flag at all & getting a bit concerned !!! With a mile or so to go when I saw the group – a bit narrow for such a large group.  I caught up and thought well I`ve come this far & might as well carry on to the finish and after a while went past.  It is nice to end a solid week training (44 mile week) with a sprint finish & feeling good J

As I made my way through the finish tunnel I was given the largest goodie bag I have ever been given – it was incredible, full of useful stuff too – well done Lidl & well done Human Race Events for putting on this race.  It`s one I`ll do again.

Race splits;

Start – 4M = 00:37:26

4M to 8M = 00:37:09 (halfway turn 01:14:17)

8M to 12M = 00:34:37

12M to 16M = 00:33:06

Finish = 02:21:00

Full Garmin details - 

Results - HERE

Job done – had a lot of fun & March`s race number 3 in the bag – only 3 to go (Fleet Half, Dover Marathon & Spitfire 20M).

My legs are just fine and dandy.....

The marks in the snow;

February;

Miles = 105.7 Miles.
Time on Feet = 20 hrs & 26 mins.
Elevation = 10,266 ft.
Highest Weekly Mileage = 57.1 Miles.
Longest Run = 32.5 Miles (Punchbowl `Marathon`)
Longest `Time on your feet` run = 7 hrs 25 mins 43 sec (Punchbowl Marathon).
Highest `Back to Back Days / Miles = 5 Days / 57.1 Miles.
Races = 2 (TVXC - Thames Valley Triathletes, Punchbowl Marathon)
parkruns = 2

Yoga Sessions & hours = 2 off & 3 hrs (2 x 90 mins of Bikram yoga) 
PT Sessions = 2
Sports Massages = 1
Bike Miles = 0

Highlights = A fantastic end to Cross Country seasons - managed 4 races. Also managed some time off with an excellent 8 days skiing - stats; 51 hrs, 177 miles, 95 runs & top speed 48.4mph.  

Conclusions = It`s all about the hills.

The road (trail or treadmill) to Comrades - it`s an Ultramarathon not a sprint !!

Scores on the Doors;

January;

Miles = 132.3 Miles.
Time on Feet = 20 hrs & 58 mins.
Elevation = 7,159 ft.
Highest Weekly Mileage = 40.4 Miles.
Longest Run = 20.1 Miles (Stonehenge Stomp `20`)
Longest `Time on your feet` run = 3:35:36 (Stonehenge Stomp).
Highest `Back to Back Days / Miles = 5 Days / 31.0 Miles.
Races = 4 (Tadworth Ten, TVXC - Tadley, TVXC - Bracknell, Stonehenge Stomp 20)
parkruns = 7

Yoga Sessions & hours = 8 off & 10 hrs inc 4 x 90 mins of Bikram yoga
PT Sessions = 3
Sports Massages = 1
Bike Miles = 0

Highlights = Started off with a double parkrun & run in-between Rushmoor & Frimley Lodge (Thanks to Dave for the tow). The splendid Thames Valley Cross Country meet at Tadley which was a true mud-fest of a XC - fantastic. Planned progressive parkrun (Splits - 8:09, 7:45, 7:22) - encouraging.

Conclusions = Highest monthly running mileage since June 2013 (155). It`s been a good solid month of moving forward & active rest. No speed work but that will come. Good base work done.

"Because you know I'm all about that bass" -  Meghan Trainor.

RIP Graham Petrie.