Comrades Ultra Marathon

Believe it or not, I have just spent 12 hours pretty much glued to a computer. No, not work but the Comrades Marathon in South Africa. This year saw the 85^th edition of the race and I should have been on the start line... its tough not being at a race that you really wanted to be at. But this year, the Comrades had greater meaning. It is Nimadi’s ‘home’ race and I therefore wanted to be in her home, with her and her family. Also, Manya, Niandi’s sister was running the race; so what I hear you say, but Manya is in remission from Cancer and therefore the true spirit of ‘Comrades’ would shine in her desire to cross the finish line.

I have to say, that I am not a watcher but a doer! You know exactly what I mean don’t you... I would so much prefer to be in the agony. However, I have had an epiphany and a real revelation. This year the Comrades Organization provided a live stream of the race, so I was able to watch all the action unfold in this iconic race. And what a race! I was glued to my seat. Never have I enjoyed watching a race so much. I provided constant real time updates to my Facebook page so others could follow. I monitored friends and of course Niandi and Manya in real time via the athlete tracking. It was an emotional and draining day. At one point Niandi hadn’t come through a check point when I had expected and I therefore started to stress only to be reassured at some point later when a time popped up. Following Manya was even more stressful. Her run was about making that 12 hour cut off. In the end she did it with time to spare in 11:40 but boy did I chew my nails down screaming at the computer and live feeds wishing her along. I shed a few tears and I don’t mind admitting it. Niandi crossed the line and I cried, Manya crossed the line and I cried. Racing does this to me because I know what it takes, the commitment required and the emotions one goes through. This race for Niandi was her 12^th Comrades, absolutely stunning. I am so proud of her!

Cat Archer who I used to coach until about a month ago had a great first Comrades and came in with a time of 8:33. Angie Sadler did 7:50 and David Ross did 8:02.

As it happens, it turned out to be a stunning day and stunning race. The men really pushed with a changing lead but last year’s winner came good in the latter stages and Stephen Muzhingi from Zimbabwe won in 5:29:01. It was quite inspirational watching a real fluid effortless action after running such a long way.

In the ladies race as per usual, the race was won by one of the Russian twins. This year Elena crossed the line a second faster than Oleysa in 6:11:04. Notably we had Kami Smeck from America take 4^th and Lizzy Hawker from the UK take 6^th. I need to mention here in the ‘top’ results one very special guy – Ian Sharman. Ian is from the UK and is well known on the ultra run scene. He now lives in America. We had been chatting about this year’s Comrades and after a 4^th overall at the EcoTrail, 2 stunning back to back marathons, a top 10 at Miwok 100 and a great race at Two Oceans he was hoping to go sub ‘6’ at Comrades. On the day he ran 6:01 and placed 24^th overall. Make a note of his name. He is still in his 20’s and he will be taking Gold (top 10) in future years.

The Route:

Polly Shortts

The start in Pietermaritzburg is in the center of town outside the picturesque red brick City Hall at an altitude of approximately 650m. After an initial gentle downhill from the start some moderate climbing is experienced to the top of the notorious Polly Shortts some 7km from the start, which now offers no problem at all to fresh legs. A short but fairly steep climb to Ashburton follows and then the easy descent of Little Pollys to Mpusheni. Often overlooked, but nevertheless an energy-sapper is the 7km ascent which follows to the highest point on the course at Umlaas Road. This is 18km into the race.

Inchanga

From the highest point to the foot of Inchanga the route is undulating and offers fairly comfortable running. At Mayets Superette the 2km climb to the top of Inchanga begins. While fairly long, the gradient is not very severe and is usually negotiated relatively easily by most runners. The standard marathon mark is at the top. It is the decent to the halfway mark in Drummond which runners should be wary of. It is this steep downhill and camber of the road, which heralds the start of jarring damage to legs. After the passing through the halfway, the course follows a steady climb, with Alverstone offering a difficult challenge, to the top of Bothas Hill.

Bothas Hill

What Inchanga began, Bothas continues, with 2,5km of downhill racing severely stressing the leg muscles. The severity of this descent cannot be over emphasized. The effects of this hill are usually only felt and appreciated later in the day. After this jarring downhill the short sharp ascent into Hillcrest can also be taxing.

Fields Hill

From Hillcrest, Fields Hill is reached after 10km of comfortable terrain during which quivering legs can gain some respite and recover to a degree. However, this is offset by another 3km of really punishing downhill which reduces legs to jelly again. Physio stations are much in demand from here on. After reaching the bottom of this seemingly never ending down, Pinetown flats should come as welcome relief, but this 3,3km stretch can often reduce runners to walk.

Cowies Hill

In comparison to the other hills, Cowies is not so awesome but combined with the recent decent of Fields and the flat section of Pinetown, the 1km climb up Cowies is quite formidable. The of course the 1.5km down the other side merely puts the finishing touches to the preceding 20km or so. From here to the finish there are numerous little down hills, the notable one being from the top of 45th Cutting to Mayville, which all add to the leg-weary runners woes.

Race History:

Arguably the greatest ultra marathon in the world where athletes come from all over the world to combine muscle and sinew and mental strength to conquer the approx 90 kilometres between the cities of Pietermaritzburg and Durban, the event owes its beginnings to the vision of one man, World War I veteran Vic Clapham.

With the outbreak of the Great War 1914-1918, Vic Clapham signed up with the 8th South African Infantry, and fought and marched 1700 miles of the eastern savannahs of Africa in pursuit of Glen Paul Von Lettow-Vorbecks askari battalions.

The pain, agonies, death and hardships of his comrades which he witnessed during those awful days left a lasting impression on the battle-hardened soldier, especially the camaraderie engendered among the men in overcoming these privations. Thus when peace was declared in 1918, Clapham felt that all those who had fallen in this catastrophic war should be remembered and honoured in a unique way, where an individual’s physical frailties could be put to the test and overcome. Remembering the searing heat and thirst of the parched field through which he had campaigned, he settled on the idea of a marathon and he approached the athletic authorities of the day to sound their views.

Clapham asked for permission to stage a 56 mile race between Pietermaritzburg and Durban under the name of the Comrades Marathon and for it to become a living memorial to the spirit of the soldiers of the Great War This was strenuously resisted by the League, but Clapham persisted maintaining that if a sedentary living person could be taken off the street given a rifle and 60lb pack and marched all over Africa then surely a fit and able athlete could complete the distance. Applications in 1919 and 1920 were refused but in 1921 the League relented and gave permission and 1 for expenses, which was refundable.

The first Comrades Marathon took place on 24th May 1921, Empire Day, starting outside the City Hall in Pietermaritzburg with 34 runners. It has continued since then every year with the exception of the war years 1941-1945, with the direction alternating each year between Pietermaritzburg and Durban, the so called up & down runs.

Entry for 2011 opens on the 1^st September 2010. My entry is now carried over for 2011. Without a doubt I will be on the start, no matter what !!

The Week - 23rd May

Well this week, or should I say the end of the week has been about hot, hot, hot!!! Funny isn’t it. We all moan about how cold and miserable it is and then suddenly “it’s too hot!”. To be honest, running in these temperatures has been a shock to the system for many... feel sorry for all those folks at Edinburgh Marathon who will certainly have had to adjust pacing and hydration strategies.

My training is back on track. I have been really pushing myself with tempo running, intervals and lots of hills. All the speed and hill work has left me somewhat jaded. It certainly stresses the system.

Yesterday I went out early and ran 18 miles at 7:30 pace with no liquid. It was a little ‘test’. Not one that I recommend anyone else to take.... I was doing this for a reason. As you will all be aware I am a ‘heavy sweater’ and I also struggle with muscle spasms/ cramp. Many think that dehydration and a loss of electrolyte contributes to cramp, however, there is no definite proof of this! So, on a really hot morning I set out on a hilly 18 mile route running at a steady pace with no liquid. My only concession was 2 x SIS GO gels. I was running fasted (no breakfast) so I need to make sure I had some energy to finish the session.

Results? - No cramp and no muscle stress.

The only ‘problem’ I encountered was some dizziness at mile 17. This obviously was dehydration. I expected that and to be honest considering the heat and my sweat rate, I was surprised it didn’t happen sooner.

For me, this test was really important. It conforms for me that if I want to run well either at pace or over long distances, I need my muscles to be as fresh as possible.

On a race note, this weekend I would have been heading out to South Africa with Niandi. This trip was a ‘double’ trip. It would have given me the opportunity to run the iconic ‘Comrades Ultra Marathon’ but importantly it would have allowed me to see Niandi’s ‘home’ and obviously meet her family. This was meant to be ‘our’ trip! Sometimes you just have to make the choice ‘not’ to do something... in this case it has been a really tough choice but the current economic situation in the UK just doesn’t allow me the luxury to be in SA. So, Niandi leaves Paris at 11pm tonight on the red-eye to Joburg without me. Needless to say I am a little upset... next time eh!!

Clients are very much in training at the moment. Many (too many) have been hit by this very tough cold bug. It has been a really bad bug meaning that rest is the only option. Always a tough call for us sporty types. However, without the rest the virus will never go, so, be patient.... This coming weekend is a bank holiday. Julie Deadman is racing a 10k, James Watkins will be running Chester Marathon and Cat Archer will be running Comrades. Good luck and best wishes to all ;-)

Finally, I mentioned a couple of weeks ago that I have been playing around with running shoes. I mentioned the ‘Nike Lunar’ range. These shoes I have to say have been a revelation.... they are extremely interesting from many aspects. Firstly, weight! They are the lightest shoes I have tried. Secondly, cushioning is superb offering a ‘springy’ return with every stride. Thirdly, dynamic support suits runners with either a neutral, over or under pronation gait. The ‘Lunarfoam’ adapts to your run style. Fourthly, the range is extensive and because it uses the same technology it is easy to have training, tempo and race shoes in the same ‘style’. Got to say I LOVE EM !! before you ask, NO, I am not sponsored by NIKE. Just thought I would pass on the revelation.

Have a great week and in particular I send out a BIG HUG and BIG BEST WISHES to Niandi, her sister and her family for the coming Comrades Marathon. It will be an eventful and memorable day. I will be with you in thoughts and on the internet – all my love ;-)

The Week - May 9th

Last week I discussed at great length the problems I was having with my Garmin 310. It was giving me the wrong readings and it basically meant I was out by about 10 secs per mile....problem has been solved!

I dropped my 310 on Saturday, broke the screen and it is now ~#@c*ed. Sorted. Looks like I will be using my Garmin F60 with calibrated foot pod for a while.

This last week has been recovery once again, however, I did rack up a planned 70 miles. I know, I can hear you say ‘recovery’; 70 miles.... however, the pace was easy and the runs have all been about loosening myself up and working on elements to make my running better in the future.

A couple of key elements have emerged: firstly, my fitness and secondly, my shoe choice.

Fitness

My recovery two weeks has allowed me to assess progress in the first quarter of the year. Firstly two back to back marathons at sub 3 pace and a PB of 2:53 confirmed I had got things right. What was interesting is the variety and quantity of events undertaken to get to this point. Only a few weeks before the Paris Marathon PB, I had run an 80km Ultra. Prior to this I had run several other marathons and another ultra. For me, it really does confirm that good marathon performances can come off the back of volume. The elites very rarely run beyond marathon distance as they say the chance of injury increases, however, they do run 100+ miles every week and in the case of one or two, in particular Brit Lemoncello, he runs 150+ miles... I wonder if over distance running in conjunction with threshold, intervals and hills would push the marathon time faster? I would love to look into it! For me, a noticeable point has been fitness, resting HR and recovery. All have improved and I have found my ‘easy’ runs at below 75% mhr to be in the 130 bpm zone. This long term is a positive note as I move up my effort to the higher heart rates I should be running quicker for the same effort. Roll on Venice.

Shoes

I am a big fan of Adidas and my shoe choice has always been ‘Glides’ for everyday, ‘Bostons’ for tempo and then I have used one of the slimmed down flats for half marathon or marathon. However, although the current 2010 Adidas shoes have the same name, they have changed the shoes. The Glide now feels a heavier less flexible shoe, The Boston (which I love) feels a little more cushioned. I have therefore started doing nearly all my runs in the Boston. Normally a shoe I would only use for certain sessions or racing. But the shoe feels great, comfortable and cushioned. It may mean I need to review my ‘racing’ shoe choice?

Another thing I am doing is making my feet stronger. I have been doing this for a long time... I use a shoe called a ‘Vivo’. It offers no support and basically just adds a protection layer to the sole to avoid damage. http://www.terraplana.com/sparta-p-1573.html?colour=57

Maybe this is one reason why the new Glide feels cumbersome? Don’t get me wrong, the Glide is still a good shoe but I will only use it on really long stuff. I have also been using Nike ‘Lunarglide’ and ‘Lunarracer’. Both these shoes offer cushioning but offer a greater feel with the ‘floor’. This is something I really like.... I am not sure of the hype about space technology etc, but they are great shoes!.

Recovery time has also meant some ‘chill’ time. I kicked back a little and enjoyed a few extra glasses of wine. I had a couple of indulgent meals, one in particular was a lovely gift from Niandi. And I took in a couple of concerts. Well, the same concert; twice! Believe it or not, the leather clad, 7” heel wearing, face painted rock band, KISS. I took Josh, my son to the Birmingham gig and I took my Mum to Manchester. Absolutely superb entertainment! I have been a far from way back when.... I know they are tongue in cheek, but hey, they are superb entertainment.

Clients are currently training or recovering with one exception. Julie Deadman has returned from injury at Paris Marathon to run two superb 5k’s. Getting 4^th overall in the first and then 3^rd overall in the third. I am sure she may very well add a comment to this page to give you all an update. Great work Julie !!!

If you have any news, information or something you would like to share, lets hear from you. Have a great week.

Ian

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.

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/