London Marathon 2010

What a stunning weekend in London. Summer arrived, the city looked amazing and I was lucky enough to have my mum and son with me for a 3 day trip to the ‘smoke’.

It was a ‘treat’ weekend really. Zest the runwild runfree travel partner had put a London package together and I therefore decided to join them and for once let someone else do the organisation. Got to say I was really glad I made that choice. Zest had put a brilliant two night package together staying at the 4 star Plaza Riverside on the Embankment just opposite the Houses of Parliament and in walking distance of the marathon finish. My son thought he was in heave. In actual fact, his opening words were, ‘Dad, you can’t afford this hotel’. He was right. I certainly would not have been staying here had Zest not put the deal together. It was a nice touch that added to the weekend. I race lots and because of that accommodation is usually functional and affordable. To have a little luxury every now and again does us all good.

Friday I headed to the expo while mum and Josh did a few touristy things. Expo was excellent. It had the same format but Virgin had really opened up the space and made it really functional and relaxing. I had lunch with Martin & Liz, saw Paula Radcliffe, met Tom Williams (the other half of marathon talk) and I basically did the rounds in the expo... usual stuff; chat and make contacts. It is quite a draining place. I worked on the Adidas stand last year for 4 days. It was harder than the marathon. I love the buzz but after 4 hours I left to get some space and recover.

Heading into Covent Garden I met the family, went to a wine bar for a relaxing drink and then went for a lovely meal at ‘Cafe des Amis’ – a favourite restaurant with some great memories.

Saturday arrived and with it the sun. The weather was getting hotter! Just in time for the marathon. I wasn’t personally worried but I was thinking of all those first timers who had just spent the last 4-6 months in the worst and coldest winter for 30 years suddenly being confronted with 22 degrees, blue skies and a nice warm day.... Potentially it was going to be a tough day for runners and the VLM staff. Of course spectators were rubbing hands together. Outside, drink in the hand; it was going to be a lovely day to watch some 37,000 grovel.

I did the perfect pre marathon day prep by walking about 8 miles. Hyde Park, Green Park, Oxford Street, Carnaby Street, Soho, Covent Garden and then finally back along the Embankment. You see all the sights....

Darth Vader

Elvis

Rapunzel.......

.....

It was such a lovely day. We did a little shopping, few cafe stops relaxed lunch. It was just so nice.

Back at the hotel we met up with the Zest group for drinks. I did a ‘pre marathon’ talk and then we had a pasta party. The Zest group had some great stories. Plenty of first timers, some running for charity, others running for a time. It was nice to chat and mingle.

Race morning soon came with a 6am breakfast. We had a minibus booked to take us to the start. The mini bus was a real benefit of the Zest package as it just removes that hassle on race morning. Nothing worse than being stressed to get to a race start...

We arrived Greenwich with plenty of time to spare. I was really well prepared with a throw away tracksuit, jumper, waterproof jacket and rain cape. Thank god I was.... the predicted 22 deg turned to cloud and then rain. I just don’t understand it. Runners spend 6 months preparing for the ‘big day’ and then think they can stand around, outside in April with just a vest and running shorts on; doh!! I can’t tell you how many people probably ruined the race before it even started.

I was in pen 1 on the red start. Absolutely ideal! I walked up 15 min before the start, stood on the front, removed my warm clothes 5 min before the start and then was off... perfect! Main problem came just before 3 miles when the two other starts join us. Suddenly people everywhere but to be honest I wasn’t really held up. Certainly from 10 miles I had clear roads.

So, the race!

Paris was two weeks ago! I PB’d with a 2:53 three weeks after a 50 mile ultra. So, what was the plan for London? Initially I entered London because I can! I have ‘good for age so I therefore I am guaranteed a slot. This slot needs to be taken usually around September time, so, in 2009 I took the slot with the intention of running or not running. When I planned 2010 running diary, ‘Comrades’ was going to be a primary target. I therefore decided to train hard up to Ecotrail (March 20^th), recover and go for a PB at Paris (April 11^th) and then run London as training two weeks later. A perfect plan.

Problem was in the last 3-4 weeks it was looking unlikely I would make Comrades. Therefore London left me with another opportunity to test myself. We all know, to run two hard marathons within two weeks and do well is unlikely, however, post Paris I took 4 days off, got massage, ran easy and I thought, let’s give it a go.....

From the start I was running well. I felt great and really focussed. I was prepared to hurt. Target was sub 2:50 and that means under 6:30 miles. I learnt at Paris that my GPS is slightly out and in some ways had I known this in France I may have gone a little quicker... I therefore decided to ignore the GPS and just count the miles; 1 mile in 6:30, 2 miles in 13:00, 3 miles in 19:30 and so on.

Early on I was motoring and I got ahead by 30-40 secs.

5k in 19:44

10k in 39:41

15k in 1:00:14

20k in 1:20:56

Half Marathon in 1:25:22

At this point I was feeling okay BUT I could feel the fatigue. Not so much in my quads but unfortunately in my abductors; a consequence of my hernia OP. This pain was a little too early and I realized that the chances of holding on would be unlikely.

25k in 1:41:30

30k in 2:02:45

T this point I was still on for 2:50. I had gone through the initial 10k in 39:41. If I could repeat it I would be in for a PB.

Great in theory but I knew it wasn’t possible. The Paris fatigue had hit and if I carried on I may very well be out of the race.... I eased back and decided to run into the finish. It was a painful 10k and thank god I do Ultra’s. It is times like this when you’re hurting and you have to keep gong that mental strength counts. I wasn’t worried about not getting the PB. It was a long shot and I knew it.... however, I did think it would be nice to do two sub 3’s within two weeks!

35k 2:24:55

Providing the wheels didn’t come off completely I was going to do it. Gritted my teeth. I got pulled on by the crowds and when the final 4 miles cam I just put my head down and kept pushing. The crowds really do lift you.... amazing support.

I crossed the line in 2:58:01 – why didn’t I try a bit harder and go for sub 2:58 – that 2 seconds is annoying!!.

A great race. I loved the day and the experience and insight it gave me. I feel really proud to have run 2 hard marathons in two weeks,PB’d in one, failed in the other knowing that I laid it on the line... it actually could have gone very wrong but my training pulled me through. I am now super focussed on Venice in October. You will see a change in me from Mid August. I am going to dedicate myself on one specific race and then nail it.... Venice for me is now a real objective and the thought of running fast and hard really excites me.

As a foot note (pun intended) I still feel that London is not a great course. It has its moments but in comparison to Paris it is not a ‘beautiful’ race. What it is is a spectacle. The crowd support is immense!!! Hundreds of thousands of people line the whole route with a carnival atmosphere. I actually felt nauseas at some points the noise levels were so loud. Virgin put on a great race and I think in the build up to 2012 you will see this race develop even more. I have a ‘good for Age’ for next year so I may very well be back...........

It is important to mention here Laura Mackay who ran London (her first). When I started coaching Laura she just wanted a finish. As I said in the previous blog, Laura has really dedicated herself to the cause and I knew she had a great race in her. She didn’t disappoint crossing the line with a 4:04. Brilliant time and effort! She is a little upset she didn’t drop below 4! But London is a difficult place to go for time when you are in the time bracket... the race is so busy. Laura did say afterward that she definitely lost time in the masses. She will be back, smaller race and a new PB. Laura, if you read this, how about a report!?

Onwards – what’s next?

VLM REPORT

More than 36,000 runners finished the London Marathon today, the first ever to be sponsored by Virgin.

By 7pm in the evening, 36,549 had crossed the finish line in The Mall after Sir Richard Branson, founder of the Virgin Group, had set a record 36,984 on their way from Greenwich, the largest field ever in the 30^th year of the event. Another record number, 37,527, had registered to run by close of play on Saturday from more than 51,000 accepted applicants.

At the end of 26.2 miles it was the Tsegaye Kebede who led them home, the Ethiopian becoming the first non-Kenyan to win the men's race since his compatriot Gezahegne Abera triumphed in 1993. Last year's runner-up, Kebede turned silver to gold as he crossed the line in 2:05:19, just nine seconds outside the course record and the third fastest ever since the London Marathon started in 1981.

Kebede, crossed the line with more than a minute to spare over Emmanuel Mutai as the Kenyan finished second in 2:06:23, while the evergreen Moroccan Jaouad Gharib was third for the second year in a row in 2:06:55. Important to mention Brit ‘Lemoncello’ in his first marathon clocked 2:13:40 for a great 8^th place.

Liliya Shobukhova became the first Russian to win the elite women's race as she produced a commanding performance to smash her personal best by more than two minutes in 2:22:00. Inga Abitova made it great day for Russia when she was second in 2:22:19 with Aselefech Mergia of Ethiopia third in 2:22:38, both also inside their previous lifetime bests.

The defending champions, Sammy Wanjiru and Irina Mikitenko, both dropped out with injuries, while Britain's Mara Yamauchi finished 10th in 2:26:16, the trials of her much-publicised six-day journey to London taking its toll.

Two London first-timers, Josh Cassidy and Wakako Tsuchida, took the wheelchair titles. Cassidy became the first Canadian since Daniel Wesley in 1992 to win the men's race, while Tsuchida was the first ever Japanese winner of the women's.

British favourites, David Weir and Shelly Woods, both suffered punctures in the final stages and were third and sixth respectively.

Among the masses of personal triumphs on a day of changing weather conditions were a record 18 Guinness World Record breakers, including the tallest giraffe at 5:55:11; the fastest baby, the actor Tony Audenshaw, in 3:13:30; and the fastest TV character (a dalek) in 4:01:40.

As usual, many turned out in fancy dress and many thousands more ran to raise money for hundreds of charities. There was one Royal winner, in Princess Beatrice, who crossed the line in 5:13:03 as part of a 34-person human caterpillar, claiming a Guinness World Record for the most linked runners to run a marathon.

The chain also included Sam and Holly Branson, Sir Richard's children. Sir Richard himself crossed the line 5:02:24 surrounded by his team of celebrities.

The youngest men to finish were James Bruton and Ed Hall, who both celebrated their 18^th birthdays on race day. Bruton clocked 4:59:05 and Hall 4:31:23. The youngest woman was Sarah Jane McKelvey at 18 years and 10 days. She finished in 6:24:04.

The oldest man was Jerzy Kolodziej, aged 86, who finished in 6:35:00, while the oldest women, Irene Clarke, aged 83 crossed the line in 8:13:23.

6,341 runners received medical attention during the day (as did 174 members of the public around the course); 47 were taken to hospital.

The ballot to enter the 2011 Virgin London Marathon opens online at 9.00am on 4 May. Go towww.virginlondonmarathon.com.

Thoughts on running

It’s a late blog and I apologize. Having said that, I never said I would do a weekly blog.... however, it would appear that once you get in the habit of posting on a Sunday night, everyone expects it!

Last Sunday was Paris Marathon and for me the bulk of this last week has been taken up with recovery. I didn’t run for five days as my legs were quite literally trashed. A completely different type of trashed in comparison to when I ran the 50 mile EcoTrail. Post the Ultra my legs were weary and lifeless. With a few easy runs, two massages and some well planned speed work they came back to life with new vigour as my PB at Paris shows. But post Paris my legs hurt!! The type of hurt that you know has caused damage. I knew I needed to ease back, sit down, relax and accept that if I wanted to run London Marathon on the 25^th April I had to do nothing. Sometimes the best training really id rest. If you think logically, London was two weeks after Paris, so, I couldn’t get fitter. All I would do with training is basically add to the fatigue that was already in my body.

On Saturday I felt refreshed. Five days rest and my legs felt normal. I went out for an easy 5 mile trail run. It took about two miles to get the ‘feel’ back. My ITB was still a little tight causing some pulling around the knee and my Quads, although recovered still had some tenderness. Sunday was a different day. My legs were back and my morning 6 mile trail was followed with a 10k in the evening on the road with a little pace added. The rest had paid off.

Yesterday, Monday , was my massage day. To be honest I was looking forward to the massage. I needed Mark to get deep in my quads, hamstrings, ITB and freshen me up for Sunday and VLM. Needless to say it was a bloody painful hour on the table. I always leave feeling jelly legged and dehydrated, Monday was no exception. I ran in the evening, another 5 mile trail with 6:30 tempo added. Mark had done a great job.

So the week ahead has the UK’s biggest marathon and of course, one of the biggest Marathons in the world. I think 2010 will be a significant year for London as I strongly feel that Virgin will add a new dimension to the race. Also we are in the build up for the Olympics. It is an important time for all involved. I will be running, at the moment I am undecided on my strategy. I achieved my target at Paris and to try and do that again within two weeks is probably optimistic. However, my planned trip to South Africa to run Comrades Ultra on Mat 30^th now looks in doubt due to finances, so, I am tempted to give London a blast and see what happens.... I will no more on Thursday/ Friday when I can ascertain how my legs feel.

Taking part in London is Laura Mackay who has really trained hard for this event. She has been a super client to train as she has quite religiously gone out and done the sessions. She has moaned, called me cruel but she has done them. Laura will reap the benefits of that training come Sunday. Best of luck Laura!

Post Paris Richard Fluck has had to analyze his race and break it apart. Although he once again ran another PB he missed his sub 4 target by an agonising 6 seconds.... 6 seconds I know!! It’s tough. How did you rationalize six seconds in an event that takes 240 minutes or more importantly 14,400 seconds. I know as does Richard that those six seconds are nothing.... certainly nothing in terms of the whole event BUT when you need those six seconds to achieve a time, they can be a world away. As Richard recovers post Paris we now look forward and plan to a new PB. This time that time will be 3:59 and something seconds... In actual fact, do not be surprised if we have a 3:57 or 3:58. Richard is more than capeable.

You may have read this quote before, it is a favourite of mine and I like to use it for myself, my coaching clients and basically as a motivational quote. Remember that running enhances your life. It is such a positive addition to your lifestyle and for all those couch potatoes who think you are mad, copy and paste this and send it to them:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, tat the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Remember though that running is an enhancement of your life. You need to keep it in perspective and you need to balance it. As a runner your sport is a past time, a hobby or an escape. Don’t loose sight of this. I am always keen to bring out the best in all my coaching clients but that is done bearing in mind what other commitments you or they have. Compromise is required on both sides. Sometimes you will need to run at an awkward time, you may need to run long, you may need to run twice a day. If that is the case keep sight of this and make sure that you give the time back to those you love and care about.

Time for inspiration!

Niandi has a very good friend in Paris called ‘Didier’. Didier has just returned from his 16^th Marathon des Sables. For those who do not know, the ‘MDS’ is a six day foot race in the Sahara covering appx 156 miles in scorching heat carrying all your own kit in a rucksack. The only provisions supplied by the organization are a tent for the night (shared) and a water allowance. Stunning you think.... 16 editions of the MDS!! WOW. What is extra special is Didier is blind..... I get goose bumps just writing about him. I can’t imagine the frustration, the suffering and the commitment required to do sport at this level and without sight. Look at the photo below. This is an image taken from this years MDS. Apparently his feet were in a mess but he continued to the end; awesome.

Didier embraces life and he manages his disability by running. He has completed endless events. The list is too long to even mention. Hundreds of marathons, endless Ultras... he was even at The EcoTrail doing the 80km before heading out to the Sahara. In the coming weeks I am going to interview him and I will add an MP3 to the blog so that you can all hear from this amazing guy.

So, why mention Didier?

Well what I want to emphasize is the importance of taking part. Didier will never be the quickest because of his lack of sight. In actual fact, he has more reasons NOT to run.... Lets face it, if you couldn’t see would you want to run?

No, Didier runs for the love, the taking part, the passion and the enhancement it brings to his life. Without running, Didier would not be whole.

So, if you are ever in doubt WHY you run, think of Didier and think; WHY NOT!

Marathon Marne et Gondoire, June 2010 - weekend offer

MARATHON MARNE et GONDOIRE

June 13^th 2010

Parc de Rentilly, Bussy-Saint-Martin, France.

http://www.marathonmarneetgondoire.fr/

Runwild runfree are offering an excellent weekend on the outskirts of Paris for those who love to run, see some beautiful scenery, relax, and eat some great food and maybe if you have the energy, take in ‘Euro Disney’ or Parc Asterix.

Far too often do our running partners and children get neglected by our desire to run. We therefore are offering a beautiful weekend that combines the best of both worlds.

Take part in the 6^th edition of the beautiful Marathon Marne et Gondoire. It may not be the fastest course that you will run but it certainly will be one of the most interesting. If a marathon is too far to run, take part as a team or do the marathon as a family hike. The race takes in 15 villages and each village competes against each other for the best ‘spectacle’. This usually involves a theme and/or fancy dress.

Starting in the Parc de Rentilly in front of the Chateau the race travels clockwise through mixed terrain passing through Gouvernes, Saint-Thibault-Des-Vignes, Lagny-Sur-Marne, Thorigny-Sur-Marne, Pomponne, Carnetin, Dampmart, Lesches, Chaufert, Jossigny, Chanteloup-En-Brie, Conches – sur-Gondoire, Guermantes, Bussy –Saint-Martin, Collegien and finally back to the Parc de Rentilly.

The marathon may be undertaken SOLO, as a TEAM or as a HIKE.

In addition to the main event they have kids races from 10am, outside dining, music and at 17:00hrs a dance show for 1hr 15 mins called ‘Sky Dance’

The day schedule is as follows:

· 0830 – last registrations

· 0900 – Marathon Start

· 0930 – Start of the Hike

· 1000 – Childrens Races

· 1100 – Childrens Awards

· Presentaions, music, danceing available all day with open air picnic/ buffet

· 1600 – Marathon Awards

· 1700 – Dance Show

· 1900 – Cocktail Fancy Dress Dinner (at extra cost) – Theme: Tropic Islands and the Tropics

· 2200 – Dance Marathon

· Finish – late!

WEEKEND PRICE

Hotel Tulip Marne La Vallee is opposite the RER station and therefore offers very easy access for those who which to travel to Paris via plane. It is approximately 30 minutes from the airport and only 5 minutes (2 stops) from Disneyland Paris.

This package is three nights, Friday, Saturday and Sunday at a cost of £265 per person. This price includes: meet and greet at the hotel with drinks, Friday dinner, race entry for either solo, team or hike (children are free), lunch and dinner at the marathon plus all entertainment. Services of runwild runfree.

Weekend Plan

Friday:

Arrive at CDG on Friday and transfer via RER to Bussy Saint Georges.

Meet and greet at the hotel with Ian & Niandi – welcome drinks

20:00 – Group Dinner (included in the price)

Saturday: Two options

• Option 1

Disneyland Paris is two stops ( 5 mins) from our chosen hotel, therefore if you have children and you would like to make the most of the race proximity to this playground, please do so. Parc tickets can be arranged in advance if required.

• Option 2

Join Ian & Niandi on a day trip to Paris. See the sights, soak in the atmosphere, have a leisurely lunch near the Seine, go shopping and return to Bussy Saint George for dinner at approximately 1900. Return train ticket is 22 euro.

Sunday:

· Early breakfast

· 0730 – transfer to race start

· 0830 – last registrations

· 0900 – Marathon Start

· 0930 – Start of the Hike

· 1000 – Childrens Races

· 1100 – Childrens Awards

· Presentaions, music, danceing available all day with open air picnic/ buffet

· 1600 – Marathon Awards

· 1700 – Dance Show

· 1900 – Cocktail Fancy Dress Dinner (at extra cost) – Theme: Tropic Islands and the Tropics

· 2200 – Dance Marathon

· Finish – late!

Monday:

This your travel home day and depending on flight times, this may also be an opportunity to visit Paris, shop at Val d’Europe or go to Disneyland Paris.

*NOTE – 2 NIGHT PACKAGES ARE AVAILABLE UPON REQUEST, HOWEVER, DUE TO THE RACE DAY SCHEDULE, WE RECOMMEND A MONDAY DEPARTURE.

Hotel Tulip Inn Marne la Vallée

44 boulevard Antoine Giroust, 77600 Bussy Saint Georges, 77600

Tulip Inn Marne la Vallée is located in the heart of Bussy Saint Georges, opposite the RER station, five minutes from Disneyland Paris and Val d'Europe shopping center.

Completely renovated in 2007, this hotel offers comfortable, well equipped and air conditioned rooms. Each is equipped with a bathroom, a direct dial telephone, a flat screen TV with digital terrestrial television (DTT) and a WiFi connection

Family rooms adapted for disabled guests are also available. Baby beds can be placed at your disposal on request when booking.

The restaurant L'Olivier welcomes you in a relaxed atmosphere for lunch and dinner. Award-winning chef of the hotel features Provencal cuisine. Set menus, à la carte and children's meals are also available.

‘Cotton Bar’ welcomes you every day for a refreshing cocktail or other beverage. You can also relax at the Cafe du Monde, a comfortable lounge with TV, pool table and piano music

BUSSY SAINT MARTIN

In the Middle Ages, Bussy-Saint-Martin and Bussy-Saint-Georges are one and the same place. The separation of the two villages will took place at the end of the xii ^th century , when the church of Bussy-Saint-Martin was built. Its location and its large size for such a small village often surprises its visitors. It is assumed that this shrine was used as a place of pilgrimage. Indeed, a door of the church from the thirteenth century is adorned with 17 horseshoes.

With the wave of de-Christianization in 1793, Bussy-Saint-Martin became Bussy-la-Montagne

Castle Rentilly (village of Bussy Saint Martin) was built in the early XVI century by Jean Bourdereul. In 1890 the castle was sold toGaston Menier. During the Second World War, the castle was requisitioned by the state to serve as a barracks to a mobile reserve (ancestor of the CRS). The Castle was burned down i 1944 and re built in 1954.

In 1993 an archeoligist brought to light the remains of a neolithic village. The traces of former homes and a foundation of huts is where the hamlet of ‘Ren’ grew.

Pard de Rentilly - http://www.parcculturelrentilly.fr/

Paris Marathon, April 11th, 2010

Paris Marathon. One of my favourites and my 4th outing on a course that weaves its way around this beautiful city. This in many respects was a low key event for 'runwild runfree' with just 3 coaching clients coming over for the race. Should have been more but that 'running injury' cropped up and it unfortunately spoilt a few plans.

For those of you who don't know.

The race starts on the Champs Elysee and then heads out of the city running past the Place de la Concorde, The Louvre, The Hotel de Ville, Bastille and then heads out of Paris into a park area before re tracing into the city to join the Seine running past Notre Dame, Musse D'Orsay, the Eiffel Tower and then finally by passing Longchamp race course via the Bois de Boulogne before finishing on the reverse side of the 'Arc'. It really is a beautiful race.

Of course one of the benefits of a race in Paris is that you can enjoy some great food - we did! The weather came good on Saturday and apparently it would appear that the weather also came good in the UK. However, given the choice I would still rather be in Paris! sorry folks. Race morning was a little dull to start with a wind. We arrived on the Champs Elysee at 7:45 with an hour to race start. We quickly dived into 'Chez Clement' and made an espresso last 45 min so that we didn't have to stand in the chilly wind.

Leaving the cafe, we said our goodbyes and wished each other luck. I was going to the sub 3 hr pen. Cat Archer was in sub 3:30. Julie Deadman in sub 3:45 and Richard Fluck in sub 4. You have to remember that the field is only a little smaller than London. If I remember correctly, some 35,000 were toeing the line.

So the race!

Obviously I can give you an insight into my race and an overview of the other guys. With luck, Cat, Richard or Julie may offer a different perspective.

I had a great start. By the end of the Champs Elysee I was running at my pace and felt comfortable. I was running 6:30's to go for a new PB. I was a little nervous about the challenge ahead as only 3 weeks earlier I had 'trashed' my legs at the 80km EcoTrail de Paris. However, over the last three weeks I had rested, got massages, reduced my training volume and upped the speed. I felt fresh BUT it would all depend how the legs handled the final 10k?

I went through 5k in 20:44 and 10k in 41:27 - perfect. Pacing was even and I was feeling really good. I had little congestion to contend with and the weather was sunny, appx 15 degrees with a wind. At 15k I went through in 01:01:49. My pacing was spot on. I was feeling relaxed and comfortable. I took a few sips of water every 5k but my main fuel/energy came from an SIS 'Go' gel every 30 min.

The half marathon marker was coming and I was keen to go through here in 1:25 as deep down I was looking for a sub 2:50 PB (optimistic!?). The timing mats came and I went through in 01:26:16. It was good. I was worried. I was feeling good and to be honest, today, that was my pace. I doubt I could have gone faster with enough gas left for the second half. I was now on my favourite part of the course as you drop to the banks of the Seine. In-front Notre Dame with the Eiffel Tower tempting you in the distance. On this stretch you have to navigate some long tunnels. I lost gps signal several times and when I finally got a signal back my Garmin was confused. I was running on feel and cadence count anyway so I was not worried. 25k in 01:42:13 and then 30k (in front of the Eiffel Tower) in 2:02:48. I was bang on consistent. Basically running 5k's in just over 20 mins.

At this point you are at 18 miles and it is quite funny how the wall appears for so many. Runners started to drop with cramp and just general fatigue. I could now feel my legs but this run was all about having a go...if I blew up, I blew up. To be honest, aerobically I was absolutely fine. If I had a problem it would be my legs! 35k 02:23:40. Another 20 min 5k. In the Bois de Boulogne with 4 k to go the legs started to scream. I pushed on, my mid was playing tricks. You know how it is; 'go on, have a walk, you've deserved it'. I blocked the devil out and pushed on. I had slowed, not drastically, but I had slowed. I was now around 7 min miles. It was tough but as long as I didn't give in I would be fine and PB. I entered the finish and upped the pace to sprint in (felt like sprinting anyway) for 02:53:55. Really pleased. It was a 2 min PB over last year and all in all a really pleasing race. I was happy with my form and I feel it was a real confidence boost to go sub 2:50 at Venice later in the year. My plan is to be more specific and more focussed on 'one' marathon for that race. I am sure with a specific approach I can improve and improve. BUT I love racing and I love challenges, so, I am not going to get too focussed just yet!!

So the other guys? Cat finished with a PB 3:22:37 having enjoyed a really great day out on a beautiful course. Cat also had run the 80km EcoTrail de Paris so a great result. However<>

Finally Julie Deadman (Miss PB girl) had one of those days that anyone would want to forget. In great form and running well within PB pace she was tripped at midway. Her race then fell apart. Liz Yelling knows all about this so perspective is needed. Anyway, Julie had a bad day. She now needs to pick herself up, sort out any potential injury and come back with a PB later in the year. You can do it Julie, you know you can and importantly so do all your friends.

Next on the calendar is London Marathon in just 2 weeks.... mmmm how will my legs feel?

Happy Easter

This last week has been another quiet week. With Paris just seven days away now, my priority has seen been on recovery and getting myself ready for the race ahead. My mileage for the last 7 days has been just 51 miles. Funny when you think that only two weeks ago I did that in one day! Paris is a race that I love. Of course I know the roads well and have raced this course several times before, but I know consider this course my 'home' course. Niandi's apartment is almost 'on the course' and so therefore it always has that special appeal.

Last year I raced 3 weeks after EcoTrail and PB'd with a 2:55. This year I hope to do the same.... it is not going to be easy. Running hard presents a whole series of different problems in comparison to running long. For Ultra one must be patient. It is an event that can last hour upon hour and therefore many different aspects come in to play. For the marathon though, one needs an approach of patience at the start but then ultimately you just have to get on with it and race.

As I have aways said, even pace produces the best results and I am therefore going to try an push along at 6:30's. I am unsure at this stage if my legs and aerobic system will be able to maintain this.

I have done several test runs over the the last 2 weeks and on the whole the indications have been good. Yesterday (Sunday) I ran just over 8 miles in 52 min broken down as: 1 mile warm up, 2 miles at 6min pace, 1 mile recovery, 1 mile 6 min pace, 1 mile recovery, 1 mile 6 min pace and then a run down. This session went really well. The 6 min miles were manageable and relatively comfortable so when you think I can run 30 secs slower per mile for the marathon, all I need to do is grit my teeth and hold on. I am convinced that providing my legs don't fail due to fatigue this is possible. What is the worse that can happen? Every now and again you have to lay it on the line and be prepared to hurt yourself. I have run 8 marathons in 2010 already, so another one at a comfortable 3:15 pace won't achieve anything other than 'another marathon'.

Heading out to Paris for the race are 'runwild runfree' clients Richard Fluck, Julie Deadman and Cat Archer. All three have been working really hard over the first 3 months towards this race. Julie Deadman has PB'd twice this year over 10k and half marathon, Cat was first lady at the London Ultra and got a 3rd place in category at the 80km EcoTrail de Paris, so Paris may very well be a really good race for her. Richard also set some new personal records at the 'Kilomathon' going through the half marathon distance some 7 mins quicker t

han his previous time. Richard is going for a PB at Paris so I hope you will all get behind everyone and wish them well for the coming challenge.

April 11th also sees Richard Whitehead looking to set a new World Record at Rotterdam. Pretty sure that everyone who reads this blog and who knows you are passing on some serious best wishes for your coming race. I have seen you racing and training over this last few months and buddy you really deserve the plaudits. You are quite an inspiration.

Promotion

I was contacted recently by 'Audiofuel' - http://www.audiofuel.co.uk

Clare from Audifuel asked me if I would help promote the music that they provide via my Newsletter. Of course I am always keen to cross promote as this also helps to push the runwild runfree name. However, I must believe in what I am promoting. To be honest, I was initially cynical of the Audiofuel concept as I thought it would be just generic dull music for running; NOT SO!

I am really impressed with what I have listened to. I have been using a 2 hour track that is 'high intensity'. It includes a seemless 2 hour piece of music that is designed around BPM (beats per min). This does not relate to Heart Rate but to foot strike. It starts at 160 bpm and builds. You can either have the music with 'voice over' or without. Actually, I quite enjoyed the voice over. Every now and again you hear a coach talking to you, he reminds you of your foot strike, breathing, pace and run strategy. I really do feel that this has a place in training and it is certainly a useful tool to help people understand pace. Try it with a free sample: http://www.audiofuel.co.uk/free/audiofuel.html