Some bugs are contagious!

To start a brief update on my injury.

Having seen a physio on Tuesday it has been confirmed that I have IT Band syndrome.  This is a result of muscle imbalance.  Calves too tight, glutes too weak, text book problems (which is what I had read about last week).  Despite me thinking that a stretch quite a bit I am probably guilty along with the majority of runners of not stretching enough.  I suppose it is a bit like when I played football as a kid.  All you want to do is actually play, rather than train and do drills.  The same with running, I just like to run.  Well a valuable lesson learnt and fortunately not too much damage done.

The consequence is that I will be deferring my run this year in the Brighton Marathon.  If I was running for charity, I would still be taking part.  But fortunately I do not have that responsibility, so I can be a bit more cautious.  However, I have registered for the Kent Road Runner Marathon on 1st June.

So onto my main topic of this blog, Mich, my wife! also known as 'The Mrs', 'Er Indoors', 'The Trouble & Strife' these are obviously generic terms and not names that I would use personally, I know Mich reads these blogs ;-)

It was only last Autumn, that I managed to persuade Mich to join the Petts Wood Runners beginners group and from being a complete non runner, within 8 weeks she completed her first Parkrun.

Fast forward 6 months and now, I often miss the Tuesday night PWR run, so she can run, I am babysitting Max, although I believe when it is your own child, it is called 'parenting'  Last week Mich achieved a Parkrun PB. This week we were talking and I suggested that she started incorporating some interval elements.  So on Thursday, Mich ran for 30 minutes, with a 15 second threshold pace element every 5 minutes.

Saturday was when I had final confirmation that Mich has truly caught the running bug.  Early morning Mich was up and was eating a banana along with a glass of beetroot juice.  Then I came out of the bathroom to find her doing dynamic stretching!  Mich then asked my advice on a plan for incorporating some threshold elements in her Parkrun.  We agreed on a strategy of an increase in pace for 20 seconds at each mile with a faster finish.

The result was another PB of 32:38, knocking another 1m 19secs of the previous weeks PB.

The stats that I should have uploaded earlier

But to be honest, none of that was the proof that Mich has the running bug.  My evidence is as follows:

Mich will tell you, I am a bit untidy and she will also tell you it is a close run thing, who makes more mess, me or Max.
Upon returning from Parkrun, I happened to be tidying up a bit in the bedroom, picking up my clothes etc and Mich came out of the shower and said
"What are you doing?"
(Most blokes will know, when your wife asks you this you have to think about your answer very carefully)
"Er tidying up" I replied cautiously.
"Oh, well I thought you would be uploading the Garmin stats to see how I did"

So there you have it, Mich would rather me upload her run stats than tidy up! :-) She has officially caught the running bug!

Mich focussing on the finish, with Max encouraging!

A 10k run in May is next on her agenda, I have pencilled her in for the Barca Half in 2015 ;-) (I want to get my hat-trick in 2014)

Until next time
TJH (proud Hubby)

Reflections

As seems to be traditional at this time of year and on the back of SPOTY I thought I would do a review of my year. I must admit, I was a bit disappointed not to make the shortlist. Oh well, there is always next year. I think Bradley Wiggins was a deserved winner. Great sporting achievements and he has actually got a personality unlike some former winners.

So to my own review of 2012

This year of running all stemmed from me watching my mates Fat Pants & CJ running the London Marathon in 2011 and deciding there and then I wanted to run the London Marathon in 2012. Then I was lucky enough to be selected for the Men's Running magazine Project 26.2 which helped officially turn me into a 'Runner'.

Time for a Stat Attack. Official events that I have taken part in this year are;

Marathon x 2
20 Miler x 1
16 Miler x 2
Half Marathon x 8
10 Miler x 3
10k x 3
Parkrun (5k) x 28

I wear my Garmin for 99% of my runs and according to my GarminConnect account I have logged the following miles this year

The other thing that is recorded is PB's over certain distances and I have to say I am loving the following picture :-)

My next Marathon, I will make sure I take the racing line, to try and save myself a bit of distance!

For 2013 I want to be chipping some time of the Marathon & 5k. Not sure I will be getting close to the 10k & Half Marathon? I will have to wait and see.

So as well as the events, miles and PB's. I now don't just run, but I do interval sessions, hill sessions, threshold runs, I have started running a Cross Country event or two and I now actually stretch regularly!  Having joined Petts Wood Runners, I have been part of a race committee and help organise an event which made me appreciate the effort that is put in by running clubs when hosting an event.

 

I also raised over 5k for the Multiple Sclerosis Trust.

This year has not just been about me though. Mich my wife and been an absolute star either looking after Max (our boy) whilst I have been out on my long Sunday runs or coming to events and waiting for me (with Max obviously) at the finish.

What for me is a bonus is that Mich (begrudgingly at first) has taken up running. She has completed half a dozen Parkruns and is now a member of PWR also. Mich already knows that I am earmarking a 10k for her to do next year. Max also completed his first official race and he was beaming from ear to ear (as was I) when he had a number on his t-shirt (just like Daddy) and then he got his own medal as well.

 

I am very proud of both of them!

 

Max & Mich have also turned into Parkrun tourists.  Mich has now ran 5 different Parkruns and Max has now completed Parkruns at 6 different venues in the running buggy.

 

Me & Max at Dulwich Parkrun last Saturday

 

Running now seems to be a big part of all of our lives which can only be a good thing!

 

As was highlighted in the SPOTY, it has been a fantastic year for British Sport and Mich, Max & I were privileged to see 3 Golds being won by the Paralympic team at the Olympic Stadium as well as seeing the Young Sport Personality of the year Josef Craig earlier in the day win his heat in a world record time (before winning Gold and breaking his new world record again)  Even now, Max still talks about the 'Caralympics'

 

Here is to a cracking 2013.

 

Merry Christmas

 

TJH

Valencia Part 2 - The Journey

If you have read Part 1, you may be thinking 'bloody hell Ray, you haven't won an Olympic medal'  I admit it may seem that I am dramatising this heroic achievement.  I am also aware that there were 4,835 people in front of me so my time may not be that special.  If I may I would just like to explain why this meant so much to me.

As some of you may be aware, I was fortunate enough to be selected by Men's Running magazine to be part of 'Project 26.2' where they selected 5 men running a Marathon and provided all the help and guidance you could need to achieve their goals.  I didn't think my goal was too ambitious bearing in mind that I had done two marathons 13 & 15 years ago and had managed 04:30 with basic and probably not very structured training.

So I had a physio, nutrition running apparel and a qualified coach (Nick Anderson) that set me a programme to achieve my goal.  I was taught about core strength, interval sessions, speed session, recovery runs.  During this training I managed a 01:38 Half Marathon and a 20 mile race in 03:01.  So my training was definitely showing the benefits.  This in fact in hindsight was probably my downfall.  Everything was going so well, I was over confident that I would achieve a sub4, in fact I changed my target and was going for a 03:45.  Oh was I brought down to earth with a bump.  Having done 16 miles in the London Marathon at a consistent average of 08:35 min/miles the wheels slowly began to fall off and the rest as they say is history.

I was gutted at the time and despite getting a new PB, I felt I had let a lot of people down.  So this time I was determined not to make the same mistake.

Within a week of what I saw as a failure I was looking for a Marathon for the latter part of the year to attempt a sub4 again.  Valencia was my chosen race.

I followed a similar schedule to what I had done for the London with slightly less races (Nick had raised his concerns that I was maybe doing too many races and needed to take some of these slowly)  In truth, I probably didn't do as much as I would have liked and even had an enforced 10 days without any running due to illness right when I was due to do a long slow run.  However, by following Nick's concepts and actually doing what I should have done in the London Marathon on race day, I achieved a sub4!

Could I have gone quicker? Maybe? but I learnt that for the majority of runners, the Marathon needs to be treated with due respect not only with the training and prep but the actual running on the day.

If Nick happens to be reading this, I am sure he wouldn't say this to my face as he is too much of a gentleman, but I am sure he is thinking 'Yes Ray you div, if you had stuck to the plan and done this in the first place you would have more than likely had a sub4 in the London Marathon'

Well, valuable lesson learnt  When I was having my post race beer with Mich my wife, I said "Thank God I have got that sub4" she replied, "Yes but what is your next target going to be"  She know me too well :-)

For me that is the beauty of running. Unless you are Mo Farah or Patrick Makau there is probably going to be somebody better or faster than you.  So your race is always you against the clock, or you against yourself.  Irrespective of everybody else in a race you can set your own goal whether it be to get round and finish, finish without walking, a sub4 or a PB? 

My next goal? Simple, beat 03:58:47 :-)

TJH

Valencia Part 1 - The Marathon

As you may have gathered, I quite enjoy my blogging now. A way of keeping an online diary and documenting my thoughts, opinions and experiences.  A single Valencia Marathon blog would be pretty lengthy so I have split it into three parts or a trilogy if you will so you can choose what you want to read

Part One - Valencia: The Marathon
Part Two - Valencia: The journey to sub4
Part Three - Valencia: The weekend away

VALENCIA - THE MARATHON

Let's cut to the chase. If you are friends with me on Facebook or follow me on Twitter you will know that I achieved a sub four hour Marathon. Yes Ladies and Gentlemen, you read that right, the Jogging Hippo ran a sub-4 Marathon! I ran it in 03:58:47, so not much below 4 hours, but I honestly couldn't care less :-) It is a definite case of mission accomplished.

I had set my alarm for 7am Sunday morning, but awoke around 6am and couldn't sleep.  Weather reports all week had forecast rain and Saturday night there had been thunder storms, but a glance out of the window and a check on the Internet suggested it may now just be overcast.  Which was fortunate as I hadn't packed one the marathon runner's essential piece of attire, the 'black bin liner'

My other faux-pas (not sure what the Spanish equivalent is) was that I had not packed any safety-pins.  I assumed that they would be with my number and didn't really check properly until I got back to my hotel room on the Friday evening.  With an abundance of pharmacy's in Valencia.  I didn't envisage too much trouble obtaining these.  However, my first attempt showed this wasn't going to be the case.  My miming of running a marathon and pinning a number was obviously not up to scratch as I was offered nasal strips and plasters.  I resulted on drawing a picture.  The lady behind the counter immediately knew what I was talking about but then said 'No' they don't sell them.  I then text Ian (a fella I see from time to time at Millwall, more about him later) asking what the Spanish was for safety pins.  His girlfriend is Spanish.  Whilst waiting for a response, we found a poundshop, although I suppose in Spain it is a Euroshop and just as I found my quarry, I received a text with the same word.  So Spanish lesson time, if you need safety pins, you need to ask for 'Imperdibles'

Once I eaten my breakfast (bananas and cereal bars) and sorted myself out (getting dressed, plasters & Vaseline, if you know what I mean) I left my hotel at five past eight and was actually in the orange pen at the start by 08:35.  This is where my initial plan went out the window somewhat.  I had found out by chance that Ian was also running the Valencia Marathon, he had run the Berlin, his first Marathon in 03:57, git ;-).  So we suggested trying to meet up amongst the 7000 other runners by making a beeline for the 4 hour pacer.  It seems that the orange pen was for International runners, as when the person on the PA started announcing all the different countries taking part, it seemed all the cheers came from the Orange pen.  Incidentally it was announced that there was only 45 runners over from the UK.

With the orange pen seemingly the international pen this meant that the 4 hour pacer was in the Blue pen with about 1000 people between us!  However, due to my now traditional "you look daft" (my wife's words) Union Jack bandanna, Ian managed to locate me.

We had a chat and Ian said he was aiming to beat his 03:57.  I said I was just aiming to beat 4 hours.  At 9am there were fireworks which we thought indicated the start of the race.  5 minutes later we still had not moved.  I thought maybe it was a staggered start, but then we were asked to all move back.  This is the first time in an event that I have actually had to go backwards?  I actually started my watch as I crossed the start line at 09:09.  I knew Mich would be waiting for me at the 10k mark.  Ian and I ran together chatting away and Ian said I was probably keeping him is check, as I was conscious not to go off too fast (bitter memories from the London Marathon).

I said to Ian before we got to the 10k mark, that Mich might be concerned that I was behind schedule as I told her the approximate time I should be there.  I saw Mich and Max and managed to high-five Max as I ran past and after passing I heard Mich shout "You had better get a move on"  I laughed as I said to Ian "There you go, my official time keeper thinks I am behind schedule already"  I then said to Ian, "Listen mate, I don't want to ruin your schedule, if you want to push on, go for it" so we wished each other good luck and he kicked on.

The weather was not as expected and it was showing 19/20 degrees.  Water stations were every 5k, so I was taking a gel just before each water station and then making sure I had a few swigs of water shortly afterwards.

The support was top draw with lots of bands and music along the whole course and one point there was a group of locals about 20 of them all dressed as Sponge Bob Square Pants and at another point there was about 40 odd people dressed as cows?  I am not sure why, but they were very vocal and it brought a smile to my face.

One thing I did notice is that quite a few of the local runners had people cycling along side them handing them their gels and water.  This got me thinking that maybe I should get Mich to cycle along with Max sitting in a trailer handing me my gels and water.  I might run this past her, although I expect a two word answer with the second word being 'off'

At 16 miles I did my first mental check.  This is because it was at 16 miles in the London Marathon that I started to think that something wasn't quite right.  I knew I was running at a sensible and within target pace and I felt quite good.  At 18 miles there is a stretch of about a mile that goes through an underpass.  There were speakers that were blasting out music that any nightclub in Ibiza would be proud off.  The one tune that was playing as I entered the underpass was the bongo song, if you don't know what one I mean, click below for a listen.

Top Tune!

You could see this euphoric music brought a smile to everybody's face.  I even felt like putting on some white gloves, start raving and get the whistle posse going!  The downside to this was that satellites and tunnels don't really work well together, so average mile pacing went a little bit out of the window for a mile or two.

At 20 miles, I was feeling a bit tired but OK  but I didn't want to get too confident as I know 'The Wall' can be hit at any time. Now was the time to start the mind over matter battle.  I told myself that all I had now was a 10k run, something which I have probably done over 100 times.

At 23 miles I started to feel it a bit, but now I told myself I just have over 5k to do which is the Parkrun distance and despite slowing my aim was to keep under a 09:30 min mile which I was sure would still get me my sub4

In the last 10 miles I also saw Mich and Max twice more which I wasn't expecting and that was also a nice psychological boost.

Despite my pace slowing, during the last 3 or 4 miles, I was passing quite a few people.  In the past and paticularly during shorter races, I have taken pride in passing and beating others (my competitive nature) but I took no pride seeing people struggling and suffering in the last few miles as I had been in that position myself just over 6 months previously.

With 1k to go, going by watch I was pretty sure, barring a disaster I would achieve my goal.  The final couple of hundred metres is on like a jetty/pier construction with water either side which definitely makes for a unique experience.

I saw the clock was showing 04:01 which I was a bit confused about as I was expecting it to show something in the region of 04:08 or 04:09 as I hadn't crossed the start line until 09:09.  As I crossed the finish line with arms aloft I stopped my watch on 03:58:49 and I was so happy and relieved that I had broken 4 hours.

A smile cleverly disguised as a grimace

I then instantly felt absolutely and completely exhausted.  As I walked down the finishing funnel and collected my medal along with a whole load more goodies (whole bag of oranges, a gym towel, various drinks & pastries) doubts started creeping in.  Why wasn't the clock showing 04:08/9.  Did losing reception on my Garmin bugger up my timing?  But I was sure I had kept under a 09:09 min mile average and my watch time of 03:58:49 surely had to be right?

After 10 mins or so I found Mich and Max waiting for me.  Hugs and kisses plus me saying "I think, I am pretty sure I have done it"

There was then the debacle of getting out of my sweaty running gear and putting fresh clothes on in the public with Mich holding aforementioned gym towel trying to protect my modesty.

We then took a slow walk (after all I had just run a Marathon) back to the hotel, so slow in fact that Max actually fell asleep in his buggy which meant an opportunity to find a bar and sit outside supping a few cervezas.

It wasn't until later that evening after having a meal and some rijoca that I got official confirmation that I had indeed achieved a sub4.

Chip time aka 'Tiempo Real' is all that matters. 

Note above how I came 1st for Petts Wood Runners.  Pretty impressive when we have approx 250 members.  I won't let the minor detail that I was the only PWR running get in the way of my glory :-)

My garmin stats are below
http://connect.garmin.com/activity/245159408

Incidentally, Ian got a new PB of 03:53:56.  Well done mate!

TJH