Tuesday, 5 July 2011

'Target Marathon pace'

I'm burnt out. Consecutive 40+ mile weeks, compounded by swims, bike miles, tennis and working full time have left me tired and feeling like I'm running on empty. Luckily, with just 3 weeks and 5 days to the San Francisco Marathon, this week is the last big training week before the taper. Right now, it feels like the taper can't come soon enough. I pounded out a quick 10 miles this evening, and before the week's out I'll run two 4 mile max efforts, one 8 mile fast run and 20 miles at the weekend at target marathon pace.

Target marathon pace. So easy to type, so difficult to define...

Because most people can't just run a marathon every day, it's hard to accurately gauge what you're capable of achieving and therefore what pace you should be aiming at. One way is to use a running calculator, like the one available on marathonguide.com. Unfortunately, I pretty much refuse to believe what they've predicted for me based on my half-marathon PB:

Screenshot from marathonguide.com, plus commentary...

3:18! Rubbish. There's absolutely no way I can run that time. 

Judging by my recent runs of 16-18 miles, I could be looking at 8:10 - 8:43 minutes a mile, which would equate to a marathon in 3:34 - 3:48. I would be utterly ecstatic with 3:48. I'd be incredibly happy with 3:59, to be honest. I'd be pleased to run a new PB, ie under 4:05. 

You know what?

I'm going to be happy to finish.

If the hills or the jetlag or the ridiculously early start conspire against me and I run some distinctly average time then who gives a damn? You? Probably not. If you do, I don't care. Me? Not a jot. I'm going to San Francisco, baby! I'm going to run 'the race even marathoners fear'. I'm going to run my third marathon in three years. It will be amazing if I run 3:34 or 4:33. 

I'm going to be very, very happy to finish. After years of fretting about cracking four hours, I can't tell you how much of a relief that is.

Happy running.

Dave

2011 to date - miles: 698.97, parkruns: 6, races: 3, miles biked: 54.38, metres swum: 1225

Friday, 1 July 2011

My Wimbledon wildcard looks unlikely

On Wednesday, when in a suggestible mood due to the cleansing afterglow of a run/swim/sauna session, I agreed to play tennis. Enthused by the annual scenes of glory and dismay at SW19, and encouraged by the suggestor’s promise that he’s rubbish at tennis, I leapt at the chance. Let’s examine the many ways in which this was ill-advised...

When I finally found my tennis racket, wedged underneath the wardrobe in the spare room and caked in dust, I struggled to remember when I last played a match. Well, we moved into this flat in March last year, which is when I must have stashed the racket under the wardrobe. No tennis since then. I went to Center Parcs in October 2009, but I think we only played badminton on that trip. I recall taking my racket to University in my first and second year, only to remark that the damn thing never left its case so I didn’t bother in third and fourth. In sixth form I played rugby in the winter and swam in the summer. Naturally, the further back I go in my mental diary the hazier things become, but one thing remains constant: a notable lack of tennis. It is entirely possible that I have not swung a racket in anger since it was mandatory at school. I think that was the summer of 2003, but it may even have been earlier.

Eight years. That is how long ago I can reliably determine that I might have played tennis. Oh dear.

Of course, as you might have surmised given that there are four weeks and two days to the San Francisco Marathon, running is still very much my priority. So I pounded out the planned seven miles this evening immediately after work, taking a lovely, almost entirely uninterrupted route along the canal and then the Water of Leith. On finishing I dashed into the flat, changed into some clean kit, grabbed the trusty dusty racket and bolted straight back out of the door. I arrived at the court a little burnt out, thirsty and sweaty, toting a racket that needed restringing back when Martin Johnson lifted the Rugby World Cup, eight years out of practice but quite keen for a knockabout.

Now I don’t know if you’re cleverer than me, but I’m guessing that you probably are. I imagine that if you were in my shoes you probably would have anticipated that about an hour after most people get off work on a sunny summer’s day, which also happens to be the second Thursday of Wimbledon, would be a stupid time to just turn up at public, free-to-play tennis courts hoping for a quick match. Well you would have been right. A gang of tennis-playing kids dominated two of the four courts, regularly rotating their annoyingly accomplished games between them. The other two courts had singles matches on them with varying degree of skill on show, and crucially both courts already had people waiting to use them.

Inverleith really is lovely.
James (whose idea this was in the first place) and I decided to ‘get our eye in’ by playing on the grass next to the court, using the area between try line and dead ball line of one of Inverleith’s rugby pitches. We should have used a much bigger, more open and less heavily-trafficked space, but our British queuing instincts told us that we needed to stay as close as possible to the tennis courts if we were to continue to assert our claim to one of them. ‘Getting our eye in’ involved a lot of swearing and the kind of play which would be great if the courts happened to have ping-pong nets installed, an over-ambitious attempt at a through-the-legs classic and a pleasing rebound off the posts. But not much promise...

After 20 minutes or so both of the grown-ups’ courts vacated and their new tenants took up residence, so we absorbed the primary queuing position and stretched off. On the left court were two young lads, probably aged 18 or 19, playing a fairly talented game punctuated by hilariously misplaced American sporting bravado. There were fist bumps and high-fives and the phrase ‘aawsum service’ bandied about. The less brash of the two jokingly replied ‘Hawkeye’ to a call of out, to which the more brash replied ‘Hawkeye says you’re gay in the face’. Brilliant.

On the right were another two chaps, probably more like 20 or 21, who had led childhoods far removed from the testosterone-fuelled sporting prowess of their neighbours on the left. We christened these two Tim and Andy. Tim had checked shorts, a football shirt and a pair of Vans trainers to complement his fluffy blonde hair and thick glasses, whilst Andy was sporting a beginner’s beard, suspicious haircut, calf-length cut off jeans and a studded belt. He went for plimsolls and mismatched socks as footwear, neatly topped off by an undecipherable tattoo on the back of his leg. Both played with wooden rackets and slightly emo expressions, to make it clear that they were only participating ironically, or somehow under duress. We were to witness hipster tennis.

You get the idea.
It transpires that hipster tennis is characterised by two things: complete lack of skill coupled with fascist adherence to the rules. So when Tim’s service game produced three consecutive double faults (serving at 7mph from four feet past the baseline), only to finally get one over the net but ever so slightly long, Andy refused to return it and instead bleated ‘Out!’. Tim was crestfallen and proceeded to complete the inevitable fourth double fault, conceding the least noteworthy game of tennis in the history of humankind. Andy’s service was no better. In fact it might even have been worse. These were monumental breaks of serve, where it was rare for either of them to win a point from anything other than a double fault or unforced error. Tim actually sighed at one point and said ‘I’m quite bored’. The crowd went mild.

James and I stretched, warmed up, heckled quietly and did other things to indicate that we thought they should hasten to the pub asap. It didn’t work.

If anything, Andy and Tim slowed down the pace of their already slothly game. Between points they would wander aimlessly around the court, wistfully collecting the many lost tennis balls, or exchanging a mournful word with one another about life and loss and other non-tennis related things. I think Andy even stopped for a few moments to see if he could hear his beard growing. Tim wrote a little poem in the interim. I may be exaggerating here, but you get the picture.

It was during one of these endless intervals that James and I simultaneously snapped. We stood up, stretched, and asserted as much manly sporting dominance as we could muster. We actually got as far as the baseline before the hipsters noticed. They promised they only had ‘one or two games’ to go, and with gentlemanly dignity and silent rage we let them play on. Needless to say, the two games took about six weeks to play, but at last, we were on.

Predictably, our one-set game was unremarkable. We were both hungry and tired, having waited an hour for a court. My post-run endorphins had worn off and I was flagging. James and I both had fairly atrocious service games, but James managed to convert most of my serves into thousand-mile-an-hour returns, which I could only really watch in admiration. A few interesting rallies punctuated the game, but in reality our play was probably only slightly more interesting than the hipsters’, and without the benefit of diverting tattoos. Our set finished 7-6 (7-4) to James – we reckon only two games actually went with serve. My Wimbeldon 2012 wildcard looks unlikely, but I could probably manage another set or two in the near future.

Nice to see you, tennis racket, I promise to use you again before 2019.

Happy Wimbledon.

Dave

P.S. My review of the Mull of Kintyre Half Marathon & 10k is out now in the August edition of Runner's World. Check it.


2011 to date - miles: 665.41, parkruns: 6, races: 3, miles biked: 53.38, metres swum: 1225

Monday, 27 June 2011

Psychology of a Long Run

There’s something incredibly satisfying about running really, really long distances. This is going to sound stupid, but I think the reason is that once you’ve run a really long distance, you only have to run a really short distance to make your really long distance even longer. This is the kind of madness that descends after more than two hours' non-stop running.

Stupid, I know.

I noticed the phenomenon when I was out on my long run at the weekend. The psychology of the long run is a fascinating thing, it goes something like this:

  • 1st mile – I’m just warming up! Still warming up and already a mile’s in the bag! I never have to do that mile again! This will be easy!
  • 3rd mile – settling in now. Golly, three miles isn’t far at all. 5k runners are such wimps.
  • 6th mile – feeling the strain a little. And I’m only a third of the way there. [inconsolable misery]
  • 8th mile – [miscount the mileage, think you’re at 9 miles, realise mistake and descend into deep, irretrievable depression.]
  • 9th mile – WOOAAH we’re halfway THE-ERE! WOOAOOAAH livin’ on a PRA-AYER!!
  • 10th mile – time for an energy gel. Rely on mysterious magic goo. Buoyed by caffeine and glycogen/possible placebo effect.
  • 12th mile – two-thirds of the way there. Less than an hour to go. Yes yes yes.
  • 13th mile – OMG I have to do this *twice*!?
  • 14th mile – only one more mile and I’ll have run FIFTEEN MILES. That’s totally far.
  • 15th mile – am I too young for a double hip replacement?
  • 16th mile – just another 16 minutes and I’ll be home not drinking a cold frosty beer. Emotional rollercoaster.
  • 17th mile – ZOMG only one more mile and I’ll have run 18 miles!
  • 18th mile – wait, is that the wall? SOFA TIME!

This is the magic of reeling in the miles – the miles you’ve covered are yours and no-one can take them away. Once you’re over halfway, the next few miles are piled on top of your conquered miles, making each single mile conquered somehow worth more than itself. So when you reach mile 16, you may only have covered one additional mile, but in so doing  you turned a 15 mile run into a 16 mile run. That last mile is more or less worth 16! Magic!

By this infallible logic I reckon a marathon is actually more or less the same as conquering 351 miles. Which is a really long way.


In more grounded news, I covered the aforementioned 18(.17) miles on Saturday morning in a rather hasty 2:28, averaging 8:10 m/m, which projects a slightly terrifying 3:33 marathon finish. Check out the RunKeeper record. I then tested out my new theory that muscle pain the day after long runs are due to me seizing up in the afternoons rather than the impact of the run itself, so I went out for a bike ride in the early evening  and covered six slow miles in the pouring rain. I'm delighted to report that this appears to have worked and I’ve got very little residual muscle ache – either that or I’m actually fit and able to recover much quicker than I used to...

Megan's ridiculously strong finish.
On Sunday I was privileged to witness *the* Megan Crawford PB at the Dunfermline half marathon, finishing in an amazing 1:20 as 3rd Scot and 5th woman. Ridiculously proud and basking in reflected glory. On top of that I had a genuinely excellent time supporting the race rather than running it, which bodes well for the day my knees finally do give in... Here are my tweets from my ‘live coverage’ of the event.
  
And finally, to round it all off, a leisurely 2.5 mile jog around Inverleith park in the Vibrams to rack up 20.75 miles of running and 5.95 of cycling over the weekend.  Good times.

4 weeks, 6 days to the San Francisco Marathon.

Happy running

Dave

P.S. If donating online's not your thing, you can now contribute to my Barefoot Great North Run adventure by text! Why not text DAVE86 £5 to 70070 to donate £5 to the Alzheimer's Society? Or more? Or less? Go ooon...


2011 to date - miles: 648.34, parkruns: 6, races: 3, miles biked: 53.38, metres swum: 925

Monday, 20 June 2011

"Have you ever won a marathon?"

No, no I haven't.

Through my day job, I had the privilege of meeting a young man who had recently been selected for the Scotland squad at this summer's Homeless World Cup in Paris. The competition is an amazing initiative, offering disadvantaged young men the opportunity to travel, represent their country, compete at a high level, and play on a stage which pro and semi-pro recruiters keep an eye on.

I was talking to this chap about his achievement of making the squad, and he asked if I play football. Definitely not, I tell him, I run instead. Oh, what kind of running? he asks. I run marathons and half-marathons, I tell him. Have you ever won a marathon? he asks. 

No, no I haven't.

His logic, in the context of his sport, was sound - why enter if you're not going to win? Who cares about times if you're in twenty-thousandth place? What's a PB really worth anyway?

Everything, obviously. This is the beauty of running. We don't have to win to be winners. The loser hasn't really lost anything. It's between him and the course, for better or worse. But it seems a shame that those of us slightly further from the sharp end of the field only talk in terms of finish times, not positions... This got me thinking about my placings in various races over the last 3-4 years, so here are the highlights:


England Kilomathon 2010 - I made it home in 457th place out of 4186 finishers. This was the world's first kilomathon, so I like to consider my finish position as my world ranking over that distance at that time. I surprised myself that day - I hadn't turned up with a racing mentality but for some reason everything just clicked...

At the Edinburgh Christmas Run last year I finished 4th out of 150 runners in some pretty mad conditions. Despite the fact that this was a fun run and I was dressed in a disintegrating Santa suit, I like to think of this as my best race finish. Full report here.

My 10k effort at the Great Edinburgh Run - not crazy fast by any measure - was good enough for 668th place. This may sound a bit average, but over 10,000 people finished the race so I'm rather happy to have made it home in the top 7%...


I may not be first, or even second...
...but I've yet to finish last.
Just three weeks ago I registered my highest placing ever at a half marathon when I entered the MoKRun down in Campbeltown, finishing in 38th place overall from a field of 260.

My two marathon finishes - 2,761st in Brighton and an almost incomprehensible 16,176th in Paris are quite a long way from winning. But hey, never say never. Will San Francisco be any better? Maybe. The full marathon typically has around 6,000 finishers, so with any luck I'll do better than I did in Paris, at least... But with the challenging course and the cumulative effects of my jetlag and randomly fluctuating training routine, who knows? Maybe a four hour marathon will be good enough for a top-third finish? Or maybe the race attracts the masochists and hill-lovers, who will kick my sorry backside over the Golden Gate Bridge and back...

I have a feeling that if I'm ever going to win a race I'll have to be allowed to choose all the other competitors myself, and probably recruit them all from darts competitions. And make them all wear chain mail running vests. And not tell them the route. Or even where the race starts. And then cheat.

I ran home this evening, on my own. You'll be glad to know I won.

Happy racing


Dave


P.S. Check it out - over 600 miles in 2011, woohoo!



2011 to date - miles: 617.1, parkruns: 6, races: 3, miles biked: 47.44, metres swum: 925

Tuesday, 14 June 2011

Teetotal

There are six weeks and five days to go before the San Francisco Marathon, which means in five days’ time I start my traditional month and a half of being completely teetotal pre-marathon.  After my brother's stag do this weekend just gone, this seems like a better idea than usual...

Not everyone does this before a marathon, and it’s by no means essential; but it’s become part of my routine and I dearly love the physical and other benefits that sustained sobriety brings. For one, I am guaranteed to never struggle through a session due to a hangover, dehydration or overwhelming post-booze lethargy. I am always available to train. My head is clearer – not just because I avoid being drunk or hungover, but generally clearer than it is when there’s even a little alcohol in my system. 

There are downsides, for sure. I don’t drink a great deal, but it’s not until you give up completely that you realise quite how much alcohol punctuates your life. This was much more obvious when I was a student: very little happens in St Andrews that isn’t in some way pivoted on a couple of drinks, essay writing most definitely included, and as such life without alcohol became a little less amusing. Here in my slightly more grown-up and responsible lifestyle, the same is sort-of true. Your odd glass of wine of an evening, cheeky pint with your mates or a rare binge like the aformentioned stag do are suddenly deleted from your social repetoire. It can be a slightly depressing time.

Put it down, Dave!
But there's a great way to compensate. As soon as I've made the commitment to abstinence, I know the race is looming and I'd better do some serious running. The miles stack up and the endorphin high is more or less continuously topped up. More than that, as soon as I make a firm pledge that if I'm going to forgo a delicious frosty beer of a Saturday afternoon or a crisp glass of Pinot Grigio with my dinner, then I'm definitely going to make the most of it and put in some top class training. But above all, it makes that first cold beer after the race taste even better...

Though all that said, there's five days to go before I lock the liquor cabinet. Pass the corkscrew!

Happy drinking

Dave

2011 to date - miles: 591.98, parkruns: 6, races: 3, miles biked: 47.44, metres swum: 925



Monday, 6 June 2011

Zero to Hero

At 11am on Saturday I was sprawled over the sofa in my pyjamas; lethargic, grumpy and bemoaning various aches and pains. I had more or less no interest in leaving the flat for any reason whatsoever, least of all to pursue the 16+ mile run I had scheduled in for myself. I was on my own, slightly glum and generally not bothered. At all.

By 2pm I was back in the flat, elated, surging with endorphins and having recorded my longest run of the year to date. How did this miraculous turnaround happen? I’m not sure, but I’ll try to work it out.

The first hurdle was to bully myself into getting dressed and ready. I agreed with myself that if I put my gear on, I would go for at least a little run. No way would I put my running kit on and then endure the shame of taking it all off again to return to pyjamas. I did, however, take an outrageously long time to get dressed, postponing the moment that I’d actually have to step outside for as long as possible. My procrastination was epic. I downloaded a new podcast (The Marathon Show) to listen to on the run. I tied and retied my laces. I insisted on adding ice to my water bottle. I pursued every avenue of potential timewasting for as long as possible, until I had literally no further excuses.

I finally got out of the door at 11.55, almost an hour and a half later than optimum-run-o’clock. I stubbornly maintained absolutely no interest in running the full, prescribed 16 miles, but since the first 8 miles of my planned route were loops relatively near the flat I thought I may as well pursue them. I trotted cheerfully up the hill, confident in the knowledge that I had dozens of opportunities to cut things short.

My first mile was heavily handicapped by traffic lights, registering an impressively slow 9:41. I didn’t care. This run didn’t matter. It wasn’t a long training outing or anything. I trotted cheerfully along the Grassmarket and eventually all the way down to Holyrood Park, ticking off the miles slowly but surely. I dug in and put in a lap of Arthur’s Seat, slowly remembering why I like running and amiably racing a few other pavement-pounders who had joined me on the popular route. At the highest point, with a staggering view over the Forth and across to Fife, I knew this run was going to go well.

At the foot of Arthur’s Seat I headed for the Royal Mile, intending to run all the way up to Edinburgh Castle and rack up some altitude. Seemed like a great idea. But no, terrible mistake – the Royal Mile on a Saturday lunchtime is more or less the most densely populated place in the entire Universe (it’s definitely in the top ten). I was weaving in and out of the camera-toting masses, trying to contain my pedestrian-hating rage as I picked my way through the crowds. There was a wedding, some street performers, half a dozen bagpipers and coach loads of bimbling tourists. Nightmare.

Then suddenly, like a triathlete sensing the very gravest injustice, I could feel someone running on my shoulder. I glanced back. A greasy boy of about 16, laughing and shouting in Italian to a friend toting a camera, was keeping pace with me. His reeking cigarette hung lazily from two fingers. His gleaming white tracksuit shimmered in the sunlight.  I doubt it has ever been near a track. My brief stint of studying Italian was enough to know that I was being mocked for running slowly. 

The boy kept pace for just a fraction too long.

I know, I know. I was out for a training session. I was 6 miles into what was clearly now going to be a 16 mile serious long run. I was climbing a very steep hill and maintaining a carefully modulated pace. I am a serious marathoner with multiple long-distance goals in both the short and long term. But the Italian was very, very annoying. I know I shouldn’t have. But I did it anyway. 

I decided to teach him a thing or two about runners.

I surged forward like a shot, sprinting at full pelt up the cobbled street. The Italian laughed, he was game, this was what he wanted. He picked up too, a fraction behind. But I just kept sprinting, dodging back and forward between bollards and groups of tourists. I glanced back to see the look on his stupid face, and saw him fading faster than a free commemorative T-shirt. After just a few seconds he was long gone, I imagine he started crying. To prove the point I pounded out another few hundred metres at suicide pace, finally reaching the castle with burning lungs and heavy legs. It was awesome.

The next 10 miles were more difficult as a result, if I'm honest. But who cares? Some random tourist who I'll never see again was taught a pointless lesson and it made me feel great. I finished the full 16.6 miles in 2:17, averaging 8:18 minutes/mile. I was elated.

Aaw, yeah. Click to enlarge.

I encourage you to educate any Italians who annoy you, too.

Happy running

Dave

2011 to date - miles: 570.52, parkruns: 6, races: 3, miles biked: 47.44, metres swum: 925




Wednesday, 1 June 2011

National Running Day

Today is National Running Day in the USA, and I’ve been thinking about what this will mean when I become King of Everything Important. As you might expect, it will mean a lot.

Public Information Broadcast: National Running Day – what this means for you in my brave new world

1.       There will be no work on NRD. Yes, good news, you can have the day off as a bank holiday. This won’t be one of those rubbish bank holidays that moves about erratically, or one where your employer reschedules your work pattern to stop you having it off. Literally everybody gets the day off. No exceptions. This will be the only day in the entire year when everyone is free (sort of free, see point 4). I may have to think of something clever to free up the doctors, nurses and other essential types – maybe I’ll fly in some French people to cover for them. Anyway, whatever happens, no work for you on NRD.

2.       By contrast, there will be lots of running in NRD. Up and down the country people will shun their cars and bikes and run everywhere, all day long. There will be races and fun runs and casual jogs and hill sessions and sprinting and trailrunning and ultramarathons and treadmills and babyjoggers and parkruns and freerunning and steeplechasing and barefoot running and relay races and backwards running and more or less any other type of running you can imagine. There will be so much running you won’t have time for anything but running. Running running running. That is what people will say.

3.       It will definitely be sunny on NRD. But not too sunny. In fact it will be ideal running weather.

4.       Obviously, running will be mandatory on NRD. Anyone found not running will be chased with a pointy stick, which will make them run. I’m not sure who I will detail to chase them, as I’ve given everyone the day off to go running. Maybe it will be the French again.

5.       Running stores will all open early and close late, to allow people the opportunity to purchase running-related goods. There will be massive discounts on everything, subsidised by the benevolent government I will have founded. I will pay for this subsidy through extortionate taxation of all sports-related industry other than running. As with the chasing, the running stores will probably have to be staffed by the French. I’m sorry if they’re rude.

6.       Like at Christmas, families will come together on NRD to exchange running-related gifts purchased at French-staffed running stores, eat a feast of pasta and energy gels, and then go out for a nice bracing run celebrate. People will sing running carols like ‘Born to Run’ and anything by Run DMC. It will be wondrous.

I hope this clears things up and you are all as excited about National Running Day as I am. Just imagine. An entire country smelling of Deep Heat and a population throbbing with post-run endorphins...


Mull of Kintyre Half Marathon

Ridiculously good stash from the Mokrun
Only the briefest of comments on this one – if you want the full story you’ll have to pick up the August issue of Runners’ World UK. It should be in newsagents from the first week in July.
 The two main features of my race experience were the brilliantly mad course (honestly, it’s completely bonkers – full details in main article) and the insane weather, with wind so extreme that it felt like running through soup at times. I struggled a little with a stomach upset and shin splints so had to back off the pace in the final miles to avoid ‘doing an Alloa’, but still managed a respectable 1:41:15 for my trouble. To my amazement I later discovered that this was good enough for 38th place in the half marathon, out of 260 finishers.  The winner made it home in 1:19:02 – a time which some of my old cross country team could probably challenge. Just saying, guys...


Alloa Half Marathon report hits the interwebs

For those of you without the means, motivation or inclination to actually buy magazines in order to read my published articles, my review of the Alloa Half Marathon, which appeared in the June issue of Runners’ World UK, is currently available online. Click here to read in full


Next up for me is some more long running – looking forward to pounding out a solid 16 miler this weekend and maybe even –gulp- starting to do some proper speedwork on the hills. Eight weeks, four days to the San Francisco Marathon. Fear.

Happy running,

Dave

2011 to date - miles: 536.42, parkruns: 6, races: 3, miles biked: 47.44, metres swum: 925