Marne et Gondoire Marathon 2010

Marne et Gondoire Marathon is one of those marathons that should be experienced. I took part last year on a last minute decision... I had been booked to coach on a workshop in London and I therefore had decided that running a marathon on the outskirts of Paris the next day was not a good idea. However, liking a challenge, I finished the workshop, drove to the coast, crossed on Eurotunnel, arrived in Paris at 0100am and then toed the line at 0900am for the 2009 Marne et Gondoire Marathon. Good idea? Mmmmm well difficult to say. As it turned out the course is really tough and we had the hottest day of the year. It was 30+ deg and I cooked. However, despite all this and an awful last few miles I managed to pull off a top 10 with a time of 3:20 ‘ish’.

The Chateau and grounds

This year I decided that with my Comrades plans compromised I would return to Marne and run hard. My last race was London’ at the end of April, so, after some recovery and a re-build I arrived in ‘Bussy Saint Martin’ with the prospect of a tough day ahead.

This race starts and finishes in the Parc de Rentilly approximately 10-15 minutes from Eurodisney, so, if you ever fancy a family weekend that includes a race, this is the one to choose. Organised by Michel Bach and his wife Sylvie they put on a day of activities like no other race. It is about experiences, catering for everyone and providing a whole day and night of entertainment.

Luckily the weather was perfect after two previous days of wet and stormy weather. Registration was from 0700 and the race started at 0900. The main event is the individual marathon but in addition you have relay races and a multitude of kid’s races. The course is tough. Starting and finishing in the Parc de Rentilly we ran in a clockwise direction taking in the regions of ‘ Marne’ and ‘Gondoire’. In total we run through 16 villages, each provide entertainment and compete against each other for the best ‘spectacle’. The course is a combination of parc, trails, stones, road, villages, climbing, tunnels and bridleways. In parts beautiful and in other areas quite desolate.

To run a race with the intention of trying to win provides a whole different level of pre-race stress. My form was good, 2:53 at Paris and 2:58 at London on tired legs confirmed this. In the last 4 weeks of training I had worked on speed, hills and less on endurance as I felt that I already had that in the bag.

Herve a local runner and friend of Niandi had arrived to race. He holds the course record in 2:55 so I knew that I was going to have a tough day. Having run over 3:20 last year and knowing the course I was seriously impresses with a sub 3 time.

A blind runner and guide

A minute before 0900 three sets on blind runners were released on to the course with guides. One of them, Didier, is a good friend. I have mentioned him before in previous posts: he is quite an inspiration.

relay team runners

At 0900 we were off. It is really important to get the pace sorted at the beginning as we had relay runners starting at the same time, so, it was fair to assume that anyone who flew off at 10k pace was actually running a 10k! I watched Herve and decided that he was the guy to judge my effort on. He accelerated very early and pulled away. Not too far but in sight. I stook with an obvious group who were judging and pacing quite well. I knew at this stage I was top 10 but it wasn’t possible to know exactly. We were 6:30 milling so I was a little concerned. Had I been ‘just’ running I would have eased off. This is when it dawned on me that ‘racing’ in a marathon is a completely different ball game. I was either on the pace or off it. So, I decided to be ‘on it’.

Going through 10k in 39 min was a little shock as we had taken in some big hills, we had been off road and we had been constantly going left and right. At this stage I was running with the 4^th, 5^th, 6^th and 7^th placed runners. I was feeling pretty good and looking at the other runners you could tell that they had more concerns about me than I had about them. They all knew each other so couldn’t understand who and where this ‘dark horse’ had come from....

One unusual aspect of this race is that the front runners are allowed ‘seconds’. These seconds help the runner while on the course. They are on bicycles and carry gels, food and bottles. No such help for me. I had 6 gels on me and I had to rely on the feed stations for liquid. No complaints on the ‘feed’ points. They were regular and very well stocked.

The morning chill had gone and the ambient temperature was hotting up, just like the race. We went through half in 1:36. The course between 10k and 20k was very tough and this reflected in the pace. Still feeling good I pushed on. I had a guy with me called Eric Michaud, I didn’t know him but he knew the course and he was a good runner. At 15 miles he attacked and I went. Suddenly Cyrille Bachelard and one runner from the ‘Torcy’ run club could no longer keep up.

As we ran to ‘Lesches’ this gave us an opportunity to view who was racing and the gaps. Herve was about 3 miutes ahead being chased by Eric and then me. I was told I was 4^th place so obviously we had a runner who was way out in front... it turns out this guy ran 2:45!!! I can’t believe that time on that course.

So, the race was on. I was keeping pace but Eric was pulling away a little. Not much I could do, I was running as hard as my legs would let me. At 40k I went of course... bloody nightmare. I missed a marker on the trail and ran up a hill instead of going right. I realized relatively quickly but I had lost 1-2 mins. When back on track I knew that 3^rd was no longer possible so I pushed on for 4^th crossing the line in 3:01. I was over the moon with the time and the place. I could not have run any harder and I am convinced if that effort had been at London or Paris Marathon I would have PB’d. I was wrecked! When the results came it turned out that me going ‘of course’ allowed another guy to slip in front of me and thus pushing me back to 5^th. He beat me by an annoying 17 seconds. Had that had been for 3^rd place I would have been gutted, as it happens, 4^th or 5^th was no real consequence.

Niandi running two weeks after a great run at Comrades had felt good over the first 20k but said she faded over the latter stages. She came in for 84^th place but importantly had 3^rd lady, so, a great result.

It is important to remember that so many entrants take part in this marathon for fun. I was going to say 'just for fun' but I think we all take part just for fun. What I mean to say is for the enjoyment and not for competition. Michel and Sylvie each year create a theme. This year it was 'Tropical'.

Post race is when the 'real' fun starts.

Live bands on stage.

Entertainment.

A picnic.

Chatting and meeting with friends.

The awards.

And then everyone drinks and parties into the night.

Michel and Sylvie put on a fantastic race. A race that is a real joy, a race with no compromise; great running, great fun, great friends, great atmosphere and entertainment for all. It has the planning and a location worthy of a major event.

Think about this race for 2011, you will not be disappointed.

Recovery Time

I am in one of those funny phases of training. In many ways I am not training but recovering. The first 4 months of the year have been pretty hectic in terms of racing, training, travel and accumulated mileage.

I had always planned to build my training to the EcoTrail de Paris on March 20^th. Although I wasn’t going to run this event at full tilt, I wanted to be in good shape for it. You can’t go into 50 mile races not feeling good.... however; my priority was to run well at Paris Marathon some 3 weeks after the EcoTrail. I found in 2009 that all the endurance that is accumulated in training for a 50 transfer’s really well o a fast marathon.

We know that speed work, threshold and race pace running contributes to a good performance. Ironically though for me, I find that running longer gets me in great shape for marathons. Even to the point that I run marathons regularly at a slower pace to contribute to this level endurance.

The week after EcoTrail I recovered and then ran a hard 18 miler 7 days later. This was actually a speed session for me as the middle 12 miles were at 6:40 pace. I then recovered again and started to add very specific mile repeats at faster than target marathon pace. I know, I know... you can’t expect to pull out speed work in just two weeks and hope that it works in a marathon. However, for me, this does work and certainly running Paris in 2:53 confirmed this. However secretly I wanted 2:49.

So taking an objective look I had to decide why I missed the pace. One mistake I made was relying on my Garmin for pace. I love my gadgets and I find the ‘on the go’ information of modern devices superb. During Paris I ran almost perfectly at 6:28 pace so I couldn’t understand how with approx 3 miles to go I was going to miss my objective. Ironically this information also coincided with my legs fading over the last two miles. Hence the 2:53 and not a 2:49.

Paris really did blast my legs and with London just two weeks later I had 4 days down time followed with some easy running and then some short pacier sessions. London in my ‘plan’ was going to be ‘just’ a marathon in prep for ‘Comrades’ in South Africa at the end of May. However, best laid plans needed to be changed and due to a whole series of events, my participation at Comrades was over 90% certainly not going to happen. I therefore decided to give London ‘a go’. I knew deep down that the chances of running at the required pace so soon after Paris was unlikely, but what did I have to lose.

AS my London blog tells you, I ran hard, ‘on pace’ until basically I faded. Crossing the line in 2:58 though was really pleasing. Yes I didn’t get 2:49 but I had run two sub 3’s within 14 days and I was only 4 mins apart between the two.

What did I learn? Two really key things... no, three things:

1: A sub 2:49 is in me, no problem.

2: My Garmin was out by about 10 secs per mile – crucial

3: I need to be specific if I want to PB the marathon.

With the above info I have spent the last week or so recovering and planning ahead. Running has been short and very easy. I have run slower than 8 min miles and kept my HR below 75% at all times. I have also been a little worried re my abductor/ groin. The pain that slowed me in London was from this area and not the legs... worryingly this was the same pain I had in 2009 before my hernia Op. Now of course it may just be fatigue and/or a strain but I am worried that I may have re irritated the hernia!? Running since London has caused some pain in this area despite the easy pace; mmmm.

On a plus side I went to my local running track and ran a load of tests with my Garmin or should I say ‘Garmins’. I have pretty much exclusively used the new 310xt for the last 6 months however this calibration problem really bugged me. I uploaded all the new software updates, reset the GPS and then went the track and ran a mile at 7:30 pace. It was about 80 meters out (10 secs). So I felt a little smug that my suspicion from Paris was confirmed.

I then ran a mile using the Garmin F60 with foot pod. This was out by about 100m BUT importantly I could re calibrate it. This I did and then I ran 3 miles – on at 7:30’s, one at 7’s and one at 6:30’s. It was spot on give or take a meter; perfect!

I then re ran the above with the 310xt. Every single time it was 80 meters short of a mile; annoying.

So, looks like I will now use both Garmins. The F60 will hopefully give me a more accurate pace, the 310 will give me all the lovely GPS data, maps etc that come with this great device. I know it all sounds anal but if data is what makes you tick, you will understand exactly the angle i am coming from. To be honest it is no problem as I used the F6o as a watch anyway. The Garmin foot pod is tiny and unlike the Polar S1 footpod is just not noticeable when on a shoe.

So, with all these issues solved I can now start to get on with training next week in a proper fashion. I have several objectives ahead. I need to re look at May with Comrades removed from the plan but I am looking forward to the Marne et Gondoire on June 13^th.

Finally, with an accurate Garmin I am going to start preparing for a new PB at Venice on October 24^th. To be honest, I am excited!

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.

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/

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

The Week - 28th Mar

For once, the last 7 days have been relatively quiet. Post the EcoTraill de Paris I spent a few days in Paris working on plans for the 2011 edition of the race and basically recovering. My legs were shot post the race with the worst 'doms' I have had in some time. This was not all due to the race! Basically the 'runwild runfree' training camp and lots of cycling had given my legs a bit of a shock. I therefore went into the race with a certain amount of muscle fatigue. The race itself tipped me over the edge. However, I loved the EcoTrail de Paris and from the moment when I started to run my own race (mile 20) I enjoyed the suffering in my own company. Sometimes you need that isolation. It makes one focus and it also makes you dig deep. Primary concern has been to recover and get ready for Paris Marathon on April 11th and London Marathon on April 25th. I want to use all the endurance gained in the first quarter of 2010 and beat my PB at Paris. It is touch and go at the moment.... my legs will need to be very fresh for this. Aerobically I am fine. Infact, aerobically I am really fit at the moment. Two massages post EcoTrail and the legs are coming back but still not perfect.

I managed to set myself back a step at the weekend! I was working with Yelling Performance at a VLM coaching day at Dorney Lake. On Saturday we had a two hour coached run which I was leading. In the past, most of the clients have been 4 hour marathon runners at best with the odd 3:30 runner. Saturday we had a guy who was going for sub 3. So after my 3 mile set up lap, I then ran 12 miles at 6:45 pace followed with a 3 mile break down lap. So, 18 miles in total and 12 of those at 'pace'. Boy did my legs know I had done it. It also made me realize that although the engine was great at this pace, my legs had not recovered enough to maintain it. So, RnR and easy running planned for the lead in to Paris.

It has not all been all work though. I managed to see one of my heroes, 'Peter Gabriel' twice in the last week. It all sounds a little Rock 'n' Roll but Niandi and myself saw him Monday at Paris 'Bercy' and then on Saturday night I saw him at the 'O2 Arena' after spending the day coaching. Two really special nights and as a departure, PG played with a Symphony Orchestra, all part of his new 'scratch my back' project. It was amazing to hear some of the classics re worked by John Metcalfe to a stunning classical arrangement. Can you see me? I was in the 4th row directly in front of PG.

Clients have had a relatively quiet week too.... many are recovering post EcoTrail, others are tapering for Paris and one or two others are getting ready for VLM. Another big issue has been injury. I have never quite had a period like the last 2-4 weeks for clients getting 'issues'. Some of them just minor niggles, others a little more serious. For those concerned they are focussing on recovery and making sure that they rehab properly and do not come back too quick. So if you have an injury, don't worry! It happens to all of us. Just keep focused and keep perspective. If you struggle with this, take a look at the video clip in the post below.

One piece of great news is that Richard Whitehead (coached by Liz Yelling and attendee at the RWRF Lanza camp) broke the Half Marathon World Record for a double amputee at Reading in 01:14:59. Superb effort Rich. Looks like that new marathon WR is on track for Rotterdam. Check Richard out: http://www.marathonchamp.com/

Have you got any news? Would love to hear from you. Either comment below or drop me an email at runwild.runfree.uk@gmail.com