Fireworks, Trails and World Records

Another week has passed and more miles in the bank. This last week saw a similar total mileage as last week but with some added tempo work. Not ‘speed’ work, just tempo. The main reason for this is not to become too sluggish and get used to a really comfortable endurance pace. A key session of the week was Sunday. Last week I ran 23 miles in a real steady 3:40 – this was about time on the feet! However, the plan this week was to go out and run a similar distance but substantially quicker (not marathon pace). This I did over a muddy, hilly trail route in a constant drizzle. Although I covered approximately a mile less the time was 2:57, so, this was perfect.

The weekly schedule was as follows:

Monday – rest day

Tuesday – AM: 7.5 miles tempo. PM: 12 miles steady

Wednesday – 18.5 mile trail run

Thursday – 8 miles tempo

Friday – 13.2 miles tempo

Saturday – 8.2 miles ‘loco’ (getting faster and then a cool down)

Sunday – 22 miles trail

You will see that at the moment I am not doing double days (except Tuesday). The reason for this is to re-build and allow a little more rest. The individual days have been relatively high mileage or have had some pace and so therefore I have wanted to layer gradually. This coming week will see more double sessions. The following week I will drop volume, double session most days and alternate with tempo and easy runs ready to go into the next phase in August.

One particular run this last week was really great. On Wednesday, Bastille Day, a public holiday in France, we were confronted with some horrendous thunder storms. We therefore spent most of the day relaxing and itching to get out. Our patience was rewarded with a brilliant end to the day. So, at 5pm we headed out for a planned 16 mile run (this turned into 18.5). We headed out along the Seine and then up a steep little climb called the ‘Cote des Gare’ which lead to the Observatoire and stunning views over Paris.

The Eiffel Tower and Sacre Coeur clearly apparent on the horizon. From here we headed into the Foret de Meudon. The forest really is a running paradise and much of its trails get used in the ‘EcoTrail de Paris’. Heading out we then ran through some small villages to arrive at ‘Versaille’.

What a great way to go sightseeing; run! From here we re-joined the EcoTrail route and re navigated back towards Paris taking in more woodland trail and some beautiful towns. A nice run around a lake.

Through a park, back to Ville D’Avray and then we were back in the Parc de St Cloud to re trace to the Seine and make our way back to the apartment. Great run.

Always nice to run on new trails or re-run trails that you haven’t run on for some time.... we all fall into the trap of running the same routes week in and week out. If you really want to spice your training up, just head off and do something new. Maybe run a ‘usual’ route the opposite way, get a train somewhere and then run home (a favourite), nothing quite like the incentive of ‘having’ to reach home!

So it has been a good solid week of training. When you add to that some really great Parisian weather, firework displays, Bastille Day and of course some great weather, you realize what a great sport running is!

As I write this, Nick Weston and James Letley are competing at IRONMAN ROTH – I currently know that Nick has smashed his PB and just clocked a 9:54 – bloody great! That was our best case scenario for the race and Nick has come up with the goods. Well done. James was still out on course when I had to leave the transmission so I didn’t get an update. He was on for around 12:30 if he could keep his run pace but I know that James was in many ways dreading the run.... he will have finished though, I am sure!!!

Finally I need to mention Chrissie Wellington. Chrissie is our ‘elite’ Ironlady and once again she set Roth alight with not only a win but another IM world record – 8:19 !!!! Amazing. She was so quick that she would have got 6^th place in the men’s race.

Keep training – don’t wait for tomorrow for something you can do today!

Hot in Paris !

This week has seen me and Niandi step up our training for our next challenges. Both of us have had a relatively easy few weeks; I was recovering from Marne et Gondoire Marathon and the Lakeland 50 recce, Niandi was primarily recovering from Comrades and Marne et Gondoire Marathon too.

So, the new targets – well we are planning a ‘killer’ week for the end of August. This will see us running 170k over 4 days on tough trails, climbing 22,000ft and carrying all our kit and food. It is what is called a ‘through hike’. We will be travelling light and moving fast. By ‘fast’ I mean we will be walk/ running – not strolling along. I have set out the distances so it simulates something like the MDS, so, 40k on the first day, 60k on the second, 45k on the third and then 35k on the last day. We will then have two days rest and go and run a road marathon (not for time) but to add some ‘tempo’ to what will have been a gruelling week. This is all in preparation for a 100km race some 4 weeks later; the ‘100km de Millau’. This is a road race over some tough undulating terrain in the South of France, so, it represents a real challenge. Niandi has run this race before but we hope to go this year and set a new PB. A month later we will then head to Venice for the marathon where I plan to thrash myself into the ground and set a new PB. So, method in the madness as you can see...

Anyway, back to this week! I have been in Paris all this week planning ahead for 2011 and the EcoTrail de Paris. What a week to be in Paris..... SO HOT! The temperatures have been extreme. Both Niandi and myself have run every day and we have cooked. Consistently in the 30’s but temperatures on Friday reached 45 apparently! Training wise it has been an ‘easy’ pace week but building on mileage. So how did the week look?

Monday – recovery 4 miles

Tuesday – 14 miles

Wednesday – 15.2 miles

Thursday – 9 miles (hill repeats)

Friday – rest

Saturday – 16 miles

Sunday – 23 miles

So, a really great mileage week and all run at a nice steady pace to help re establish the endurance base. Not much point in going into too much detail in regard to the runs but on Sunday I took out my camera and I thought it would make a nice photo story of the 23 miles covered, so, hear goes....

Sunday 11^th July 2010 – Paris, France

We set the alarm for 0600 with the plan to be out of the door and on the road at 0630. Temperatures once again were going to be ‘hot’ in Paris and considering we were heading out for potentially 4 hours it made sense to slowly adapt to the increasing heat from a nice cool start. We filled up our camel backs with electrolyte and headed out.

It was already warm, no, it was already hot! No rush today so the plan was to tick along at 9 min miles and just run nice and steady.

We ran along the Seine and headed to the Pont de Sevres, crossed the Seine and then ran along its banks heading towards Longchamp race course and the Bois de Boulogne. We had decided to run along the trails and around the Lakes of the Bois to build up some time and distance before re crossing the Seine and heading into the Parcs.

The Bois de Boulogne really is so special. It’s that touch of green and escapism within the centre of Paris. Of course, if you have run Paris Marathon, you will be familiar with the Bois as it leads you into the finish of the race. Early on a Sunday morning the Parc is quiet; rabbits crossed our path, we saw grey squirrels, red squirrels, all sorts of birds, ducklings on the lake and transsexuals in the bushes........ OMG !!!! I am open minded but I wasn’t quite prepared for this one! Women (or men changed to women) are everywhere AND they don’t wear much.... Big boobs, long legs and basically just dressed in underwear – so much for keeping my HR at 75%. Niandi was telling me the story of where all these ladies (men) come from. Apparently, Brazil.

I am so naive sometimes. “NO, she’s not a man” I would say and then Niandi would categorically confirm that he/ she was! At this point I started to feel a little queasy..... One or two of them were pretty good looking! Or was it the heat? Maybe it was dehydration... Tell you what, the miles ticked by for a while until our path was blocked by a motorbike. Of course, a motorbike in the middle of the trail can only mean one thing... so, the sensible thing would have been to put your head down, keep your eyes forward and keep running. Oh no! Not me... way too curious for that. One quick glance left to see a lady (or man) on both knees praying to the young motor-biker – it was Sunday after all!

Suddenly 10 miles were covered and were doing a lap of Longchamp and then crossing the Seine to head through the village of Saint Cloud and then enter the Parc de St Cloud.

The Parc de St Cloud is our local running ground. It has it all. Trails, pathways, stunning views and great architecture in the Style of Versailles. We ran a large loop covering elements of the ‘EcoTrail de Paris’ route. The temperature now was just getting hotter but the Parc does offer some natural shade. I was having a few nutritional issues; basically a slightly upset tummy meant that I wasn’t taking enough liquid in or energy. 19 miles came and I just needed some energy and liquid. We took a detour and called at a Boulangerie for the best can of cold Coke I have had in some time – nectar! The sugar, the coldness and that burn you get from the bubbly liquid was just what the throat needed. With a good dose of sugar inside us we headed back into the Parc, ran back down to the Seine and then finished our run off with a nice gentle jog through the Isle St Germain to finish off back in Issy les Moulineaux some 23 miles later.

Great run and a great day out....

MORE PHOTOS AVAILABLE HERE:

http://picasaweb.google.com/runwild.runfree.uk/July2010#

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!

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/

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