The Abingdon Marathon 2017

The Abingdon Marathon 2017 

Sunday 22nd October 2017 

I woke up this morning feeling a perfect mix of excitement and nerves. At 6am, the alarm went off and I had my usual pre-race meal of egg fried rice with mushrooms. We then had another hour of sleep - or more dozing probably - before the alarm went off at 7am. By 7:40 we were out of the apartment and on our way to the race car park - just 5 mins away. We parked easily and had a short walk to the start where we joined the portaloo que. Everything was going smoothly and I was feeling great. At 8:40 we dropped off our bags and did a little warm up on the track before getting a good starting position. 

The town crier rang her bell and we were off! The race starts with a lap of the track (which makes it very difficult to not go out like a loon!). John, Woody and I ran together before John pressed on leaving Woody and me to get settled into our pace. The first few miles are downhill and felt amazing. I knew from mile 2 that it was going to be a good race for me. My legs felt amazing - tapering is a wonderful thing! I had bags of energy and Woody and I were chatting merrily and telling jokes. 

Around mile 2 we hear a strange squawking noise...we looked to our left to see that we were being cheered on by a few hundred turkeys! We waved hello, wished them a 'Merry Christmas' and continued. Quite a few runners were passing us at this point. My competitive spirit wanted to pick up the pace and go with it but Woody held me pack and reminded me that there was a long way still to go! I made a mental note of a few of the more recognisable characters and hoped I'd be able to pass them later! 

At mile 5, I passed our first major support crew - both mine and John's families were out in force and cheering VERY loudly! High fives all round and a shout of "You're 6th lady!" spurred me on with a huge smile on my face. The first 6 miles were all sub 7mm pace and felt incredibly easy. At mile 7 however, we turned left and came head to head with storm Brian. I could feel that the wind was strong but I felt stronger! I just focused on keeping the rhythm going and, although my pace slowed (7:05) it wasn't a major issue for me. 

The miles kept passing and I was loving every second of the race. I was passing familiar landmarks from when I supported John in last year's race: the newsagents where I bought my snacks, the road where we drove passed John yelling out of the car, the spots we waited with baited breath. Lots of really happy memories kept my mind busy. It was also brilliant to have so many friendly faces in the crowd. Brad (Olga's Husband) had a pirate flag and was super enthusiastic. Orla ran a good 7 or 8 miles up and down the course cheering everyone on and being incredibly encouraging. However, the supporter of the day award has to go to Cat who was leaping wildly, seemingly around every corner, while shaking her huge pom poms (seriously she had bought blue pom poms especially for the occasion!). Even the runners were applauding her for her effort! Seeing mine and John's family, Woody's mum and hearing some of my Strava friends shouting my name! It made such a massive difference- thank you to everyone who came out and supported team GWR today. 

At mile 13 and the halfway point I was still feeling on top of the world. Smiling from ear to ear and just generally loving life! I was under 1 hour 30 (my 3rd fastest half marathon!) and my legs still felt brilliant. Then, from no where, a woman came storming passed me! 'I'm not having this' I thought to myself so picked up the pace a little (6:45mm)  I managed to catch up with her and overtake - but this was not to last. She, once again, put on a little spurt and overtook me - again. At this point, I saw another lady ahead who looked like she was slowing down. 'Aha!' I thought - I may have lost a position but I could hunt down this other lady and make it back into the 6th lady spot. At this point my pace increased again and I looked round and saw Woody was sticking to the plan - I gave him a little wave and continued on my mission - girl hunting! 

So I got a little carried away at mile 15 and did a 6:39mm...but I did managed to over take the girl I was chasing. So, back in 6th position and about to start the second lap - I'd been looking forward to this part because I could start mentally counting down the miles until the end. My favourite mile is mile 16 because it's only 10 miles to go - and I run 10 miles frequently. Unfortunately, miles 16 and 17 were a repeat of the windy section from earlier. Encouraged by yet more shouting from the support crew, I managed to complete the 'windy section' quicker the 2nd time round - well chuffed! Miles 16 and 17 were both 7 minute miles and I had to work hard for these as they were slightly up hill as well. 

Miles 18 (6:45), 19 (7:03) and 20 (7:02)  all passed pretty easily as I was now counting down to the finish. In these miles, I once again, caught up with that pesky 5th position lady, overtook her and go a few steps of a gap before, once again, she overtook me with a spurt of energy that frankly was very impressive. At this point I think I decided to give up on overtaking her and just focus on finish the race with a good time. Surprisingly, the shouts of 'Go on 6th lady' had changed to'Go on 5th lady' I can only assume that one lady ahead of me was unable to finish the race. 

In training, I've done 5 runs of over 20 miles but most were 20 or 21. At mile 21 I started to feel it. My legs were suddenly tired, I had a pain in my bum and I wanted to stop. I looked at my watch and knew I had bags of time so I think subconsciously, I was like 'I can take it easy now'. The lady ahead of me now had a big enough gap that I knew I couldn't catch her. I kept pushing on and felt like I was putting in the same effort as before but I was dropping my pace slightly each mile (21- 7:12, 22 - 7:21, 23 - 7:20, 24 - 7:21). 'It doesn't matter' I told myself - I'm on track for an awesome time. Just keep going and keep trying to enjoy it. I really find that talking positively to myself makes a huge difference. I kept smiling, saying 'Thank you!' to all the marshalls and waving to everyone who cheered me on. It was also lovely to get so many shouts of 'Lovely smile!' or 'You really look like you're enjoying it'. Don't get me wrong- I was working hard. I wasn't easy but I really was enjoying it. 

As I came into the town center for the last time, I saw my family once more. Cheering just as enthusiastically as ever. 2 Miles to go. I've got this! With lots of winding around corners and a steady uphill to the finish, I knew the last two miles would be difficult. I however, very much enjoying overtaking loads of men (many of whom I recognised from the first couple of miles - the ones who had stormed passed me at the start - haha!).

At mile 25 I thought I saw a familiar head in the distance...it looked like John! My initial thought was 'Oh no! I hope he's ok'. But I knew we only had a mile to go so he couldn't be doing too badly. I shouted 'JOHN!' At the top of my voice...no response from him -although about 5 other guys in front of me turned around. After explaining that this particular John was my boyfriend, I managed to rope in a number of men to join me in shouting 'JOHN!' Eventually, we got a wave of recognition and I picked up the pace to catch up to him. He explained he he'd being going really strong until his cold caught up with him and he was having difficulty breathing. 'Not a problem' I thought 'we can cross the line together! But John wouldn't have any of it - he encouraged me to push on and try and get the best time possible. So I did! With only about 3/4 of a mile left at this point, I give it everything I had. 

I stormed into the park and reached the track. The finish line was in sight! One last effort and I crossed the line with a new PB of

3:03:53

Over the moon! 

Marathon Eve!

18 weeks of training done - only a few hours until the Abingdon Marathon!

Here's how my last week of training has gone...

Monday 16th October 2017 

I started to panic today. Stepped out of bed and -ouch! My left ankle really hurt. I kept telling myself that it wasn't anything major and just my body getting used to cross country which puts a lot more stress on the feet and ankles. I decided a gentle 3 mile recovery run might help. Unfortunately, all it did was give me 30 minutes of focusing on every tiny ache and twinge. My ankle was hurting on both sides, my calves were tight, the underside of both feet were all painful...I have 6 days to recover ...fingers crossed...

3 miles at 10:07 mm pace -oh dear! 

Tuesday 17th October 2017 

I woke up and nervously stepped out of bed...balls. My ankle still hurt. Another 3 miles but actually I could notice an improvement on yesterday. 

3 miles at 9:19 pace - slightly better! 

The other problem is...John has a cold. I'm desperate for him to recover -partly because I don't want him to give it to me- but also because he's trained so hard and really deserves an amazing time. I ran the Bristol 10k this year with a cold and it's incredibly hard. I felt sapped of energy and struggled to get into my usual rhythm of breathing. I really hope he can recover in time. 

Wednesday 18th October 2017 

Today John and I had planned to do a 'dress rehearsal' where we run a couple of miles at marathon pace to check we can still do it! I  got home feeling shattered after parents' evening last night. It was cold and dark and I really didn't feel like running. Nevertheless, out the door we stepped. I cheered up a bit when I started running as my ankle was definitely feeling better. I did 2 miles to warm up (7:27 and 7:53mm pace) and then 2 miles at around marathon pace (6:53 and 6:59). The pace itself felt pretty straightforward - my legs still felt a bit achy from cross country but not too bad. John and I reunited and did the last two miles together nice and steadily (8:23 and 8:23). 

6 miles at 7:40mm average pace - on the up! 

Thursday 19th October 2017 

With John's cold continuing, he decided not to run today and so I headed out alone early in the morning. With round 2 of parents evening tonight, I knew I had to get the run done. It was really very lonely running alone when you are so used to having company. It also gave more opportunities for maranoia (pre -marathon paranoia!) to set in. I now have pains in my knee and hamstring...I think they might be in my head...

3 miles again - 9:07mm pace

Friday 20th October 2017 

Running solo again this morning and more funny aches and pains springing up all over - trying to ignore them! It was rather windy today - I hope this is a short storm and not one that will continue into the weekend...

I have also developed a sore throat. This is often the first symptom before I get a cold. However it could also be due to overusing my voice with parents evenings and lots of talking. 

3 miles 8:55 pace.

Last day of term - woohoo! 

After school I visited Jenny at the Triathlon shop in Bristol for my pre-race massage. Every place she put pressure on seemed to hurt...maranoia again...let's hope so! 

Saturday 21st October 2017 - Marathon Eve! 

After a very busy working week, it was lovely to have an early night and a lie in. Frustratingly, I have woken up with a very painful throat. On the plus side, I don't feel like I have a cold...my nose isn't running so hopefully my body can hang on one more day! 

I headed out alone for my last 3 miles before the marathon. I stepped outside and started to run and ...I couldn't quite believe it! My legs felt amazing! No aches, no pains, my ankle feels fine. Running is great! I'm overcome with emotion and my legs get a bit carried away and I cover the first mile of my recovery run in 8:16mm... ooops - I can hear John's voice telling me to slow down but I can't. I bounding along (think Tigger!) with a huge smile on my face - saying a cheery 'Good morning!' to all my fellow runners. Then, to my delight, a couple, in parkrun T-shirts, wave back and say 'Good luck for tomorrow!' I have to say, I felt like a celebrity - it really made my morning! 

3 miles in 8:35mm pace - I am recovered and ready to go! 

We had breakfast and packed our bags. We were off to Abingdon! We're staying in a lovely airbnb place about 3 miles from the start. It's a studio apartment above the (very rich) owner's garage - their (enormous) house (and swimming pool) is just next door. We popped into the center of Abingdon to see my parents who are staying nearby and coming to support tomorrow. Now we are back at base with our feet up looking forward to an evening of eating, relaxing and trying not to get too nervous. 

So how am I feeling? 

Pretty good to be honest. I am very pleased with how my training has gone. Despite not sticking rigidly to a plan, I feel like I have prepared well.

The stats: 

18 weeks 

941 miles run

An average of 52 miles a week

5 runs of over 20 miles 

1 week of running 70 miles. 

I have also added regular physio, PT, yoga, spin and weight training into this training block and I feel the strongest and fittest I've ever been. 

My plan for tomorrow? 

Despite a little temptation to go for sub 3, I honestly don't think I am quite there yet. I feel it's a bit like when I was pushing and pushing for sub 90 at the Bristol half last year. Although I really wanted it, I just hadn't built up enough of a base and wasn't ready. The conclusion a very difficult race and working incredibly hard to get - 1:30:01. A lot of extra stress, upset and frustration. Fast forward 1 year in time, to the Bath half, where breezed a 1:26:31 in one of the easiest, most enjoyable races I've ever ran. I think I just needed more time, an additional training block and more strength training. 

I feel like I am in a similar situation now. I think I probably could beast myself, go all out and get close to the magical 3 hour mark. But it would be seriously, seriously painful - I wouldn't enjoy it and would probably come out with a 3:00:04 (and we all know how much abuse you get for that time!).  

So instead, I am going to take it a little slower and try to really enjoy the race and knock a solid chunk off my PB. There is a great group of us running from the club so there will be lots of support out on the course. I want to try and keep as many miles as I can under 7mm. Around 6:55 - 7:00 would be ideal. However, you can't predict what the marathon can throw at you - I learnt that in Boston! It does look like it might be windy and that will have an impact. 

Having had a sneaky look at previous years results (it would be rude not to!) I think I could have a chance at a top 3 finishing position...so that will also be in the back of my mind. For me, being so competitive, I think that that will be a real benefit of running a smaller marathon. In Boston, coming in as the 300th or 400th lady didn't matter - it makes no difference (to me) being that far down the field. However, the opportunity for a good position (and possibly something shiny!) really appeals to me. Despite this, I am not going to 'race' it. I am going to stick with my 6:55mm plan but if, towards the end of the race, I know I'm not too far off the lady ahead, that will give me something to focus on and might give me an extra boost! 

Here are my targets: 

Bronze: 3:21:13 -If all goes tits up and it's blowing a gale, I'd be happy with a PB.

Silver: 3:12:18 - This is the time that club mate Sophie ran at London - she's currently our fastest GWR club runner in the marathon.

Gold: 3:04:59 - This is the time that men (my age) have to get to gain a 'good for age' time at the London marathon. Despite the fact that I've already got a place for London 2018, I get a bit of stick because the time women need is a lot slower. So I'd really like to be able to say that I'm just as good as the men that qualify! 

With just 15 hours to go, I'm a little anxious but mostly excited! I know I've prepared well and I know I am ready. Here goes...

It's taper time!

1 week until the Abingdon Marathon!

Monday 9th October 2017

It's time to start tapering - slowing down, reducing the miles and trying not to put on too much weight! 

After a gentle 15 miles yesterday, I woke to the unusual feeling of my legs not aching on a Monday morning. It made for a rather pleasant 5 mile recovery run around the Harbourside with John.  

In the evening, we did our usual yoga class. I found that I could actually hold the positions without my whole body shaking! Starting to enjoy the taper! 

Tuesday 10th October 2017

Up at 5am today for our - now regular - early morning PT session. We ran there and back as well so got 3 miles in. 

The session today went like this: 

Crunches

Foot jumps

Reach to feet

Plank pup arms

Supine lowers

Pup arm rotations.          5 x 20

Sq thrust over mat

Sq jumps

Mat end hops

Split lunge jumps

Press ups

Down n ups.  ( X10).        5 x 20

Elk crunches.....x20

Mat side single leg hops.....x20

Plank hold for 30-45-60 seconds

Row 1 min........sq jumps 6kg dbs.    X3 each

Wednesday 11th October 2017

We had a lie in this morning so were both looking forward to running to club for our last mid week medium long run before Abingdon. We ran to and from club making a solid 12 miles at a good average pace of 8:23. Legs feeling really good at the moment. 

Thursday 12th October 2017

Due to me having a committee meeting in the evening, we were up early today to get 5 miles in. We ran around Ashton Court nice and slowly- 9:35 average pace. 

After a really long day at school - 14 hours! It was wonderful to come home to John's home made gluten free risotto - delicious! 

Friday 13th October 2017

With a cross country race in the calendar for tomorrow, it meant that today was another recovery run. Just 3 miles in the morning before school. 

Then at lunchtime, I had 43 children, 3 teachers, 2 parents and Jim Gump join me for running club. Jim was visiting school and gave a talk about his experiences running around America. Since he visited 2 years ago, the children have been following his journey and many of them have been inspired to start running. 

Saturday 14th October 2017

Today was the first cross country race of the season and I was feeling very excited! We left the running club at 11:45 and made the journey across the bridge to Cardiff. We had our highest GWR team turnout for a number of years and it made for a brilliant atmosphere. 

My main aim for this race was not to get injured just a week before Abingdon! 

As well as the Gwent League, this race was also the Welsh Cross Challenge which meant that there was a very competitive field. 

Standing on the start line alongside Jess Judd  was pretty exciting. But looking around and then seeing a number of other women I knew as being local elites was worrying. Last season, my best Gwent league cross country position was 15th so (before I saw the starting line up) I was kinda hoping for a top 20 position. Now, looking around, I knew that would not be the case. Never mind, I thought. I'll just do what I can. 

The gun sounded and, unusually for me, I hesitated and the excellent position I'd got myself in on the line quickly disappeared as I found myself surrounded by loads of women much slower than me. Cursing my slow reactions, I dropped back, slipped out to the far side and then put on a spurt to overtake a good chunk of the field - note to self - go on the gun next time! 

The first half a mile or so was pretty speedy but, just as I got into a good rhythm, we came to a short sharp hill. I slowed a lot going up it but them managed to pick my speed up and overtake a few women on the downhill. Mile 1 done in 6:24 not too bad considering it's the first mile of the season. I was hoping to average closer to 6:15 mm pace so I worked on picking up the pace. I looked ahead and saw an elite who has won the Bristol half or 10k in the past...she looked like she was slowing so I fixed my gaze on her and worked to overtake. I managed to catch and overtake her - yes! Feeling good now, Mile 2 passed in 6:12 - much happier with that pace. 

The third mile incorporated the second lap of the course and included the hilly section again. Annoyingly, the hill combined with the effort of overtaking really sapped my energy. Despite working hard on the downhill to make up time, mile 3 went by in 6:57 - much slower than I was hoping for. With just half a mile left, I managed to pick the pace up again 6:28mm through to the finish. 

The results are still not up so I'm not sure about my position but I was pretty pleased to have beaten a few local rivals. 

Once I'd finished, I found a good spot near the finish to cheer on the other GWR ladies - it was brilliant to have so many!

Next it was the turn of the men - always enjoyable spectating! Me, Cat and the other GWR crew raced around the course trying to see everyone at as many different places as possible. I especially enjoyed being able to watch John run as usually, he's finished way before me! 

Sunday 15th October 2017

Woke up this morning with very achy ankles...oh dear...clearly the cross country had taken its toll. I did a few stretches but both my legs hurt and my left ankle actually hurt when I put my foot down. Oh no - I really hope I haven't ruined my marathon chances for a cross country race...

John and I set off for a gentle 13 miles. The first mile was pretty painful and, I have to say, I was rather worried. However, my ankle loosened up and running didn't feel too painful. I think I'd forgotten just how much racing in spikes effects my feet and legs when I'm not used to it. 

3 miles in and I wasn't feeling too bad - hopefully a couple of days easy running and all aches and pains will have gone. Then up ahead, John and I spotted a large group of runners - as we got closer we realised that it was the GWR Sunday morning crew. We caught up with them and decided to tag along for a few miles. The atmosphere was buzzing with marathon excitement as the group was full or pre and post marathoners discussing times, strategies and supporting. 

A very enjoyable 14 miles done today at 8:58mm  pace - just what I needed. 

Total miles for the week = 47.6

Just 1 week to go! Eeeekk!!

Not long now! Two weeks until the Abingdon Marathon!

Two weeks to go until the Abingdon Marathon 

Monday 2nd October 2017 

I begun this week feeling really positive after a great long run the day before. I am at a point where I am confident that I'll get a PB. All the main training is done now. Just these last couple of weeks of keeping the mileage going and trying not to catch any illnesses from the germ filled beings I work with (children!). 

John and I started this week, as usual, with a recovery run. Today was VERY slow - 10:27 average pace! My legs were screaming. I definitely worked hard yesterday!  In the evening, we went to yoga but didn't run again - rest needed. 

Tuesday  3rd October 2017 

After a successful early morning training session last week, we thought we'd book PT in for early this week as well. It is always hard work getting up at 5am but it's worth it. 

Running up to Clifton in the dark at 5:30am is hard work...especially as my calves were still rock solid. Today's session involved lots of jumping using benches. Lots of squats with increasing weights each time. Lots of ab work and lots of other things that I can't remember! 

I didn't really want to run again in the evening, but I had a ADMF (Arthur Dagger Memorial Fund - a charity, created by Great Western Runners in the memory of a member who passed away, which gives donations to young, talented athletes) meeting. Normally I'd drive there, but the traffic was horrific and, due to the M5 being closed, Bristol's roads were at a stand still. So I decided to run to the meeting. An extra 4.7 miles done for the day. 

Wednesday 4th October 2017 

We had a lie in this morning - still trying to let the legs recover. In the evening, we ran to Redland for our GWR club night. It was lovely to join our friends for the winter 10 mile route today. It feels like ages since we've ran with the club - busy social life! 

By the time we'd ran there and back that made 12 for the day at an average pace of 8:35 - not too shabby. 

Thursday 5th October 2017 

Today should have been an 8 mile GA run...but I just really didn't feel like it. I don't often get days where I don't want to run but today was one of them! I managed 3 miles in the morning. Then tried again in the evening and once again just did a measly 3 miles. I think I'm just fed up with my legs still aching and running being painful. 

Friday 6th October 2017 

Another recovery today and good news - legs starting to return to normal. Hooray! Again, should have been about 8 miles...again though... we opted to call the run short at 3 miles and go back to bed with a cup of tea. Luckily, all the hard work is done. In the past we've done a 3 week taper so cutting the miles short now (hopefully) won't matter. 

At lunchtime I had running club - 38 kids, 3 teachers and a parent this week. Still taking it very slow as there are a significant number of new runners. Lots of stopping and starting to regroup regularly -but the kids enjoy it all the same. 

In the evening, we drove down to London to stay with my family. 

Saturday 7th October 2017 

Today was super exciting! It was parkrun's 13th birthday! As we were in London anyway, we decided to make the runners pilgrimage to the home of parkrun - Busy Park. 

We had checked the times from previous weeks (naturally) so I knew I had a shot at a top 3 position. We arrived in plenty of time to warm up and use the toilets. As it was a special event, there were prizes given out and then the race director asked for everyone wearing an apricot parkrun top to get in a group photo - luckily, we were representing Ashton Court in orange so I made sure we were at the front! 

After the photo, we got ready to start. John made sure we had a spot right at the front. With 1500 parkrunners, we wanted to get away sharply!

As soon as I started running, I knew today would be a good race ...opps sorry...run. I was eager to get a good position and also keen to get sub 19 so I wanted to aim for 6mm. John had decided to run with me and it was lovely to have company. Despite going off quickly, we spent the whole run overtaking people men - always a good feeling! The first mile went by in 6:05. I felt comfortable and in control. Then I spotted two girls not too far ahead of me. I couldn't see any more ahead - so I hoped that I was currently in 3rd position. In mile 2, I managed to catch up to and overtake one of the girls with a 6:02mm - getting quicker! This is very unlike me - I hardly ever manage to negative split. 

The best thing that comes from marathon training is that 3 miles seems super short. 2 miles had gone and I felt like I hadn't even started. Not quite believing that I was nearly at the end, I focused on trying to catch the other lady in my sight. Closer and closer I got but, in the end, I ran out of road. With only a quarter of  mile to go, she looked round and, despite my trying to run quietly and stealthily, she spotted me and picked up her pace. I ran the last mile in 6:00mm (negative split woohoo!) but couldn't quite catch her - she finished just 5 seconds ahead. 

Annoyingly, the first lady got given a prize of a mini bottle of prosseco! The lady giving out the prizes my have seen the utter horror on my face and, feeling sorry for me, chucked a bag of Maltesers my way! I can't actually eat then because they contain gluten...but I appreciated the thought and I've never work a parkrun prize before! 

31st overall, 2nd lady, at the home of parkrun, on the 13th birthday with a time of 18:57 - please with that! 

In the evening, we had a family party. Lots of dancing and lots of drinking. Most importantly, I managed to wear heels, dance to Saturday Night, the Macarena, YMCA and not twist my ankle - phew!

Sunday 8th October 2017 

Despite a few cheeky drinks last night, we weren't feeling too bad as we dragged ourselves out of bed at 9:30 for our last long run of the campaign. We decided to run to Richmond Park, do a loop and then run back to my parents' house. 

It was a beautiful sunny day, John and I both felt great and chatted merrily for 15 easy miles around the stunning park. 

We recovered well today with a full English breakfast cooked by my mum. Before heading back to Bristol for a roast dinner cooked by John's mum - yum! 

While reading Athletics weekly on the way home, I noticed that Birmingham will, most likely, host the 2022 commonwealth games ...that got me thinking...5 years to get my marathon time down to

 2 hours 30 mins... if I run 2 marathons a year and knock off about 5 mins at each marathon...its not going to be easy but is a very tempting longer term goal...

Total mileage for the week = 52.6 

Not long left now! It's a great feeling knowing that all the hard work is done. Just got to not catch any illnesses and not twist my ankle at the first cross country race of the season next weekend. 

As with previous campaigns, I'm really going to start thinking about what I put into my body over the next two weeks. No more alcohol, healthier eating and more sleep should ensure that I come to race day the fittest and strongest I've ever been! 

All the threes...

Abingdon Marathon Training - 3 weeks to go!

Monday 25th September 2017 

John and I began the week with our usual recovery run around the Harbourside. With not running long on Sunday, I wasn't feeling as fresh as I would have expected. Nevertheless, I still managed a double day, with a 3.5 mile run after work as well. Both runs were at recovery pace of around 9:30mm. 

Tuesday 26th September 2017 

The alarm went off at 5am this morning...painful! As we had (perhaps foolishly) booked in an early morning PT session. Due to the fact that we were busy in the evening, we also had to run to and from the PT session so we could get the miles in for the day. So after making the hideous run uphill all the way to Clifton, we then had an hour of torchure to endure! The first 10 minutes or so were really quite painful - my body was really not very awake. But, gradually, I woke up and managed to complete the session below:

Squat jumps 
Lunge jumps
Knee drives
Down and ups
20 on....20 rest
40 on ....40 rest
60 on .....60 rest.    Twice

Squats plus 15kg /12:5 kg db
Lunges plus 15kg /12:5 kg db in place    4x12

Bench side step up jumps alt 
10 kg db sq jumps.    4x12

Mat side jumps .......
Balance sit MB throws
5kg 7kg sq n press.                ......    4x12

Yellow KB squats timed for ........squat hold seated rows x15       X4

"Steeplechase" multiple bench jumps x10

 It's a pretty good feeling to have achieved that much by 7am - before most people are awake! 

Today at school, I took my class on a trip to the Big Pit - a really good day out but I was definitely feeling tired after a very busy day so far.

After work we had our 2nd Harry Potter quiz. Our team - the Quiz Elves - scored 55 points out of 70 which put us around the middle of the competition. I'm pretty sure that once John's finished reading all of the books, we'll be even more successful - not that we're competitive! 

Wednesday 27th September 2017 

Our social life has been pretty hectic again this week. Tonight's activity was a Monty Python Beer evening! This mean another early morning run...but not as early as we'd have liked so we only had time to do another 3 miles...oops... mileage for the week is way down at the moment.

The Monty Python Beer evening was epic! The Holy Grail was shown on a big screen and every 20mins another beer was brought around. As I can't drink/don't like beer, this meant that John was kept well stocked! 

Thursday 28th September 2017 

Finally, today we got a much needed lie in as we were racing in the evening. After work, we made our way to Weston Super-Mare for the first Prom race of the season. After winning last year's series, I was eager to make a good start both for myself and for the GWR team. 

We did a 2.5 mile warm up so I was feeling pretty good on the start line. The wind didn't seem too strong so I thought I'd have a crack at a PB (30:57). Noticing a very fast local girl (who I knew I wouldn't beat) and a rival from Clevedon (who I've beaten before) on the start line, I decided to go out strong and try and leave Clevedon girl behind! The first mile felt good. 5:59mm and running neck and neck with the girl from Clevedon. I managed to hold the pace for the 2nd mile 6:05 but I could tell that I wasn't going to be able to hold this pace much longer...once again, I'd gone out too fast - when will I learn!?!?!?! 

After the 2 mile mark, the race turns around and suddenly the wind hit me. A mixture of strong winds and the PT session from Tuesday meant that I just couldn't keep the required 6mm pace. Mile 3 went in 6:23, mile 4 in 6:22 and mile 5 in 6:21 ...so at least I didn't completely tail off towards the end! I did however drop back into 3rd place.  

As I've said before, the best thing about the prom race is watching your team mates and friends passing you in the other direction. It was really great watching John storming it at the sharp end. He was in 4th position for a while when I passed him and shouted "Think of the wine!" (the first 3 finishers get a bottle of wine!) clearly my advice helped, as when I saw him next, he had moved into 3rd position and was closing the gap on 2nd! Amazing! 

So John and I both finished in 3rd position - yes two bottles of wine! Woohoo! 

The club made a strong start as well with both men's and women's teams putting in good initial performances. Could this be the year we win the team prize?!

 

Friday 29th September 2017 

Despite racing flat out yesterday, we decided it would be a good idea to get up at 5am again and run 10 miles! A great route up Bridge Valley road, around the downs, across the Suspension Bridge and through Ashton Court. Surprisingly, we both didn't feel too bad and averaged 8:53mm pace. 

At lunchtime, I had my first running club of the new year. Incredibly, the club is really popular and I had 49 children who wanted to run today! Amazing! I had lots of new runners so we broke the run up into lots of smaller sections to make it less daunting. They said they enjoyed themselves so hopefully it will be just as popular next week! 

Saturday 30th September 2017 

Saturday means parkrun day! We were back to our home parkrun of Ashton Court this weekend and it was lovely to see so many GWR runners celebrating Steve's 100th time volunteering. 

The run was very steady as I was trying to get my legs to recover in time for the long run tomorrow. After running today, my calves felt rock solid and my legs weighed about a ton! Oh dear! 

When we got home, we had a surprise waiting for us...our brand new marathon shoes had arrived! 

There's only one thing to do when you get new shoes...go for a run to try them out obviously! A gentle 2 miles around the block ...finishing off at the ice cream shop - yum! 

Sunday 1st October 2017 

Today's run was to be a big one! We wanted to do 24 miles with 14 at marathon pace. I was a bit worried as my legs were still feeling rather heavy from PT and prom but I was determined to get the miles done. 

I was up at 6am to have my pre-run bowl of egg fried rice. Then back to sleep until 8:45. 

We left the house at 9am and ran to the Bristol to Bath cycle path which we often use for speed work as it is 'flat' (I would disagree - it's really rather undulating...but the general consensus is that it is flat!) 

The first 4 miles passed by easily and hitting 8mm pace felt comfortable. After 3 miles, we bumped into fellow GWR runners - always nice to see cheery faces. I ran with Olga for a mile and was nice to chat about Abingdon - Olga is doing the Abingdon Marathon as well. My watched beeped for mile 4 and that was my cue to push on and start by 14 marathon paced miles. I've learnt that I'm not very good at speeding up and slowing down and then speeding up again, so instead of breaking my miles into groups, as I've done in the past, I wanted to try and keep a consistent pace for a longer distance. 

I've decided that my new marathon pace is going to be around 6:55mm. After reflecting on my training so far, I think that going for a sub 3 this time is just going to result in a disappointing and painful marathon. Far more sensible I think (to take John's advice) to run at 6:55 - 7mm pace, get a PB, get as close to 3 hours as I can and enjoy the marathon.

With all that in mind, I wanted to get 14 miles at 7mm today to practise how my new marathon pace would feel. Annoyingly, I realised pretty quickly into mile 5 (my first marathon paced mile) that my legs had not recovered from prom and 7mm would be very unlikely today. Mile 5 - 7:08, mile 6 - 7:15, mile 7 - 7:08...Instead of getting frustrated, which I have done in the past, I decided to alter my goal for today's run instead. My new goal would be to keep as much of a consistent pace as I could and try to keep as many miles around the 7:15 mark for the required 14 miles. 

Although my legs were very painful, the rest of my body was working well. My heart rate was averaging 156 and my breathing was controlled. It was humid but it wasn't really bothering me. I was feeling really strong. Once I reached 18 miles(14 miles of effort complete) and knew I only had 6 miles to go I decided to keep pushing the pace - rather than dropping to recovery as I had so often done in the past - and try and keep all miles under 8 mm. 

24 miles done in 3 hours and 1 minute! Average pace of 7:34. This means that, if I'd kept going for another 2 miles today, I would have earned myself a new marathon PB! I finished feeling like I could have done another 2 miles (I almost did...but thought better of it!). This has left me brimming with confidence ready for Abingdon. 

Total mileage for the week = 66.4