Race strategy

In my last post I had two weeks before the Edinburgh Marathon.  I knew I wasn't going to be 100% ready but a cold certainly put paid to that.  I only had a couple of 5 km runs the week before so I arrived at the race on Saturday rested, or was it rusty?  My objective was to get under 3hrs 45 to get a "best for age" for the London Marathon 2024.  Beth was hoping to get 3hrs 55 to qualify for Boston so we had a chance of running it together.
We discussed our strategy and I knew I needed to run 5min 22sec per km to achieve my target time.   That was going to be tough as I had no idea how my heart would react - hopefully the same as Manchester marathon and not the same as my slower training runs.  I new it was going to be a slow start so I pushed on and was bang on for my first km.  Beth had recommended I run steady 5:20 per km and hopefully be able to increase the pace towards the end  (she's ran more marathon's than me) - but I chose differently!  I'd decided to run on feel and not look at my heart rate. The 2nd km on 5:17 and 4:40 in the 3rd km.  I was building up "credit in the bank" knowing at some stage I'd start to slow down.  At 15 km I tripped over a speed bump and managed to cut my knee on the same place I'd stitches a few months earlier.  I immediately got back up and started running, I wasn't stopping for a cut and bruised knee.
By 26km I was starting to tire and my times increase over 5:20 but this was OK until KM 32 - 20 miles or the half way point as I refer to it.  The weather forecast was for 13 degrees but it was 19/20 degrees and people we getting medical treatment at the side of the road as the heat took people out.  My heart rate was good around 150 which is unbelievable but I was suffering.  I had brought salt tablets but couldn't find them and I knew my body was starting to fail.  But I still had the target within my grasp.  
I was hydrating and taking my gels but had to ask a Macmillan volunteer for water between feed stations and she was an angel and gave me her own.  This got me to the next check point but I was in serious trouble.  With 3 km to go I started walking as I realised I wouldn't make my target and I was worried that my body was leaning over to the left as though the left side had collapsed.  I had walked through the last two feed stations so I could get my gel and a full bottle of water in me but I weighed up the pros and cons and decided to quit the race.  That lasted 30 seconds as I thought I should jog in and finish the race or I'd regret it if I didn't.
From 39km on all my km's were over 6 mins.  I was struggling to stay upright and the crowd were amazing screaming encouragement to me.  It took everything within me to stay standing and not crash into the barrier on the left side.  I crossed the line in 3hrs 49 mins - 59 seconds slower than Manchester and 4 mins outside the London target.  I didn't care.  I could hardly walk now and was sat down by a medic and given water.  When I was ready to go back to get my bag I had horrendous cramp and took an age to get to the bag drop.
Beth had a tough day out and couldn't hold the speed she needed but came in with a respectable 4hrs and 4 mins.  Her pacing was much better than mine.
It's been a painful lesson but res assured, when we complete the Amsterdam Marathon in October I am going to stick to a strict pace and see how that goes for me.  What I can't understand is how my heart behaves better in a fast (for me) marathon and not in a slow jog around Strathy Park?  
But we have 5 days to recover before we take on the Full Tilt 58km ultra including 2 Munro's.  Obviously I will be taking it easy and much will depend on how my legs feel when I start running.  It will push us both following our marathon efforts.
Training is good but the real learning is when we are in the race.  I'm not an experienced marathon runner but I am learning fast.  I'm looking forward to Amsterdam and in July the new experience of the Highlander, Last one standing race.  I'll give more details on that one after my next race report.
I'm so glad I didn't give up but I wish I'd stuck to a disciplined pace.  Here's to the next race.  Bring it on. 

Get lost

As you know I can get lost in a car park and there are too many examples to mention.  I try my best and even having prepared and downloaded the map to my watch, that's no guarantee that I will stay on route.  But I've come to accept it and get less stressed out about it as getting lost can be fun - assuming it's not in a race.
Last weekend I had 2 nights away in our campervan, AKA Scooby, with my daughter Eilidh.  We stayed in the caravan park next to the Glencoe Visitors Centre where we were looked after like Royalty by our good friends Graeme & Karen Scott who will be working at the site for the season.  If you are up in Glencoe, the campsite is fantastic and I'd definitely recommend you stay there.  We got up early on Saturday to climb two Munro's.  These were Eilidh's first ever Munro's and she did brilliantly.  I had climbed them a few weeks earlier so I was sure where we were going as I didn't want to risk it being too technical.  By the time she got to the bottom she could hardly walk and her legs were shaking.
Graeme & Karen came to the rescue with wine and ice cream and the next day she was brand new and ready to tackle The Pap of Glencoe.  I was nervous about this one as the last time I was up here with Beth, we'd lost the path and ended up scrambling over rocks.  Same happened again but I didn't freak out, or let on to Eilidh, as I knew roughly where we were headed.  The last time I was "bricking it" on the descent because I had lost the path on the way up.  But when coming down I could see the path and although technical in bits, we descended safely.  Not always knowing the exact path can be exciting and keeps you on your toes as you need to be constantly on the look out for the path - if there is one.  What a brilliant dad/daughter weekend in Scooby.  It's got her talking about our next trip into the mountains and I can't wait.
My next race is the Edinburgh Marathon and I'll put it out there - I'm looking for under 3hrs 45mins to qualify for London.  But a lot can happen on the day and there are no guarantees.  My preparation has been hampered by a cold which meant I didn't run for over a week so we'll see if that means I'm rested or rusty.
On Friday night after a long week at work I headed out for a short run to test my legs and my heart.  Both passed the test.  On Saturday morning I turned up at Chatelherault to run with my ATHelite club mates.  It was all going well till we stopped to wait for the others to catch up.  My HR had been behaving but after the rest it maxed out at 205 bpm!  That is the effect of Atrial Fibrillation.  I was still able to talk although felt slightly out of breath.  I told Alan & Mark to run on as I was going to cut the run short at 7.6km but they waited at the top of the hills to make sure I was ok - thanks guys.  Obviously this effort took it out of me and my Garmin told me to take three days off! Yeh right I have a race in 2 weeks time.
Today, Beth, Stuart and I headed out to do a recce of part of the Full Tilt Ultra (58km with 2 Munro's) which is 5 days after the Edinburgh Marathon.  I had the GPX (map) on my watch so was confident we wouldn't get lost.  The weather forecast wasn't good and the low cloud coverage meant we couldn't see the summits.  I'd looked at the map and could see we could take a short cut through Blair Atholl Castle where we had been last year.  As we approached we notice a hut selling tickets.  We were asked for £24 to park our van and take the short cut so we headed down the 1km driveway to a carpark across the road and ran up the driveway.  They were waiting for us.  No access if we didn't have a ticket - very disappointing but we headed back down the driveway and made our way to the start of the route.
The low cloud cover didn't help us and we took one wrong turn but quickly worked it out.  The terrain allowed us to run which was ideal for the marathon training Beth and I needed.  We reached a critical point in the route and due to the cloud cover, we took the safe option.  That meant we missed out on one summit but it was never our intention to complete the whole 58km today.
We had a fabulous time and made a decision not to tackle the other summit which again was hidden and trying to get the bigger picture off of my watch was impossible.
We ran 25km today with ascent of 650m.  My HR averaged 117 which was excellent and enjoyed 3.5 hours on our feet.  We spent a lot of the run trying to work out exactly where we were but that was part of the fun.  I'm not so worried about being uncertain where I am as long as I have a rough idea and help from technology (another of my strengths - not!).  On race day it will be different.  Getting lost is not an option so the recce was very valuable.  The only time I want to say "get lost" is to the staff at Blair Atholl Castle that wouldn't let us through their land unless we'd pay £24.
I got home and ordered some pakora and a couple of cold beers followed by a hot bath.  My Garmin isn't happy with me but other than yoga and some gym work, I'll take tomorrow off running.  It's a bit of a stretch going from 5km to 25km with climbing in 24 hours but that will count as my long run before the marathon.  Here's to finding myself exploring more adventurous routes and getting lost!

Inspired by the London Marathon

I love watching live sporting events.  As they say, "it's only live once" and who knew a marathon could be as exciting as this years London Marathon.  49,673 had entered and very few dropped out before the race with 49,272 starting and 43,965 finishing - congratulations to you all.  What an achievement.
3 out of the 4 races were nail biting finishes.  The men's wheelchair event was easily won but it raises some questions re the equipment - not taking anything away from the winner. Kelvin Kiptum, the mens winner, put in an amazing display leaving the field behind with 5 miles to go and finishing in 2hrs and 1 minute - what an unbelievable time and about 15 minutes faster than my half marathon time!
The woman's wheel chair race had four athletes come round the last corner together for a sprint finish but the best race was the woman's.  In the very early stages the "rooky" marathon runner Sifan Hassan was in trouble.  She stopped to stretch out her thigh on a number of occasions as the leading pack extended their lead.  The commentators were saying her race was over and if she was sensible she'd pull out to avoid further injury.  But she kept going and made her way back to the leaders.  She patiently waited until the finishing straight and left them for dead - incredible race and such an inspiration.
It brought back memories of the Manchester Marathon a couple of weeks ago.  I had pushed myself and it took me at least four days to walk without pain afterwards, but my time had given me a "good for age" entry for the Boston Marathon - still not guaranteed a place.  But inspired by Sifan Hassan I checked out the London good for age qualifying time - 3 hours 45 mins.   I wasn't that far away so both Beth & I decided to enter the Edinburgh marathon on 28 May.  This has given us both a focus for our training this month and we'll give it our best shot to get under 3 hrs 45 mins which would get me in to London.
I learned a lot in the Manchester Marathon and hope I can use that experience and get sub 3hrs 45 mins but you never know what can happen on the day.  We've also entered the Amsterdam Marathon in October for fun.
But I am still under the guidance of my Cardiologist and as if I needed a reminder, sadly an experienced 45 year old runner died after completing the London Marathon in under 3 hours and was on his way home.  My thoughts are with his family and it's a reminder that you may have an underlying condition and not know about it.  I'm lucky that mine was discovered, although shouldn't be life threatening, and the medication will help.  However I have been advised not to take any unnecessary  risks by putting excessive strain on my heart, but at the moment he was relaxed about marathons.  Thank you London Marathon for inspiring me and giving me a short term focus to my training.

Out of my comfort zone - the Manchester Marathon

Since my last blog I've been thinking very hard about what tactics to employ in the race.  The night before the race I "had a good talk to myself".  What was the point in turning up at a marathon, and jogging round?  What would I learn?  Would the data help me come to terms with my Arterial Fibrillation?  Would it help my cardiologist advise me on what I was able to do safely? NO. So I made a plan which is completely different from the one I outlined in my last blog.
I worked out the pace required to get under 4 hours.  I'd start off at an easy pace as I thought it would be busy at the beginning and then I'd see how it went.  If my heart rate got above 175 bpm then I'd slow down and take it easy.
Beth was going to run her own race but we ran the 1st km together - 5.30, faster than her target.  She told me to head off as she wasn't going to maintain that pace, so I did.  For the next 21 km my pace was between 4.53 and 5.15 min per km - I was flying and my heart rate was around 146 bpm.  I knew I was putting "time in the bank" but I also knew the time would come to pay it back and that was going to hurt.
Manchester was fantastic.  The crowds lined the streets and shouted encouragement to the runners.  Your name was on your number so you'd get the odd shout out.  After 22km they became more frequent as I got slower, especially in the last 6km, the crowd love encouraging an old struggling runner!  
They say in a marathon the half way point is 32km.  What they mean by that is that the pain you endure in the last 10km is more than you did in the previous 32km and it is so true.  But I was ready for the pain.  It's a sign you are getting closer to the end.  So I pushed on and gave it my best.  I only managed 2 km over 6kpm (6.02 & 6.10) thankfully and never stopped.  I picked up my water at the aid stations to wash down my gels that I'd taken as I approached them.
When I crossed the line I started staggering, trying  not to be sick and managed to get to the bag drop area to pick up my clothes before I got too cold.  Two lovely Scottish runners helped me get my shoes off and my tracksuit trousers on as I could not bend down.  I had given everything and there was nothing in the tank, absolutely nothing!  I could have ran easier and been in less pain but what was the point.  I had decided that this was a test and that I should push myself, but I did set a HR limit.
A few days out from the marathon I was talking about a possible 5 hour marathon.  I'd have been happy just to have completed it.  But that's not me.  Nothing would have been gained from that plus I'd have been on my feet longer!  So I finished in 3 hours 48 mins (my original target before my heart problem) was 3hrs 45 mins.  The bonus for this time is that I qualified for the Boston Marathon next year - that's crazy!  I made it by 90 seconds.  In the last 3 km I thought about walking as I was in so much discomfort, my quads are destroyed, but thought in 2 or 3 days they will be fine so pushed on.  Get the best time you can.  The tough running before would have been wasted if I gave up.  I'm so glad I was able to programme my mind that this was what had to be done.
On analysing the data it turns out my average HR was 146 which astonishes me.  Only a week before I couldn't run a slow 5km on flat terrain and keep it below 160bpm.  So more investigation required with the Cardioligist.  But perhaps the marathon distance suits me!   Time will tell.
But there is one thing I am certain of.  I've come out of a "dark place" in relation to my health and how I cope with it mentally.  I had a good "talk to myself" the night before the marathon and came up with a plan that would push me but had a cut off point for safety reasons.  Numerous people told me not to risk it but I needed to know what I could do.  I'm certainly not giving up at 61 years young.
Beth wasn't that far behind me and had enjoyed the atmosphere of the race whereas I had blocked a lot of the outside distractions, especially in the last 10 km and focused on the mission.  So Boston 2024, the qualification doesn't guarantee a place but if it's offered, we'll be there flying the flag.
My last road marathon outside of Ironman was 1982 and I have to say I enjoyed the first 32km and endured the rest.  You've just got to live with the pain.  I'm now walking like John Wayne but have a massive smile on my face.  Very chuffed with that achievement.  I'm back and now looking forward to a 58km Ultra in Glen Tilt!  Before I get carried away however, I still have the problem of AF and a faulty heart valve to sort which is likely to result in an operation or two but it's better that I am fit for that so I'll keep my training up.

Eyes on the prize

By this time next week, I will hopefully have completed the Manchester Marathon.  I've no idea what the time will be as this will depend on my HR.  I intend to take the first half easy and if I'm feeling good, and my HR is behaving, then I will try and pick up the pace up.  But I'm not going to take too big a risk and my HR will be the decisive factor in my time.  I intend to soak up the atmosphere and enjoy the event.
It's been a good weeks training and my focus has been on tapering to allow my body to recover before race day.  On Friday the weather forecast was amazing so Beth and I set off at 6.20am to head to Glencoe to climb two Munro's.  We couldn't have asked for better conditions and it was a steep climb which worked our legs.  On the summits it was peaceful and we enjoyed the vista of snow covered summits in the distance - we are so lucky to have this within 2 hours of our homes.  We even had our lunch on the second summit sheltering from the wind behind some rocks.  The descent was tough on our quads and calves.  When we got back to the car we went to a local cafe and enjoyed fresh coffee and home made scones with jam and cream - they always taste better after a workout.
On Saturday we ran 16km at a slow pace.  We were running against the flow of runners completing their 5km Park Run.  Watching the expressions on their faces whether they were in front, middle or straggling at the end made no difference.  There was a focused look on some obviously trying for a PB.  Some had a painful expression and others were jogging along chatting to their companion.  Each had their own goal and had their eyes on the prize and next weekend won't be any different.
I have total respect for anyone who pulls on a pair of running shoes and no matter what shape, size or speed they are running at, they are lapping everyone on the couch.  I also noticed they had a couple of "walking marshals" which shows how inclusive the Park Run is.  Walking 5km is a major achievement to some people and if more people did it then we'd be a healthier nation and it would reduce the strain on the NHS.
My training intensity reduces this week so that when I reach the start line I'll be ready to give it my best.  Beth and I will be running separately as we have different goals but know what we are aiming for and look forward to enjoying the total experience of running with over 28,000 runners each of who has their own story behind getting to the start line.  I just love the anticipation of a start line.  Eyes on the prize.  See you on the other side.

Getting my head back in the game

It's been a good week's training with 72km bagged.  I'm sticking with my slow runs to try and regulate my heart rate and not cause too much strain.  There's still no pattern to explain my HR at the moment with some strange results, like going from 146 bpm when I stopped to chat to a friend for five minutes straight up to 180 bpm when I started running again.  At the end of that run (15 km) the reduction in my HR after 2 minutes was zero!  That's a first.  It would normally be between 20-35 bpm.
The decision I have been  mulling over is whether or not to run the Manchester Marathon in 13 days time.  If I do I won't be going for a time, just an enjoyable time enjoying running through a different city with some encouragement from they crowd - they love an "old geezer" shuffling along!
I've been doing research on Atrial Fibrillation and continuing training and running is recommended.  I just have to be careful not to push too hard.  I can't wrap myself in cotton wool - that would not be good for me physically or mentally.
As a result this week was about getting in some decent longer runs and today was my longest run so I was nervous about attempting 33km.  Beth assured me that the pace was going to be slow as her friend Marie was training for the Boston Marathon and was looking for a long slow run.  The route was mainly along the canal path at Kirkintilloch which was ideal as Manchester is relatively flat and it would keep my HR down.  My concern was not being able to keep up with them if my HR rocketed and I didn't want to hold them back which would be unfair as they both have targets to reach.  I shouldn't have been concerned, Beth marshalled the pace and we all chatted along the way sharing running stories which is always fun.  We even managed to persuade Marie to join us in an ultra marathon this summer.
My HR averaged 153, maxed at 174 and in recovery fell 35 bpm - I'm pleased with that.  At no stage was I out of breath and as expected there were a few leg niggles due to the time on feet.  A marathon will be painful but when you start to feel the pain you know you're getting closer to the finish line.
Running in the opposite direction at one stage was Laura Muir - fast and lovely running style as she ran in the opposite direction.  She passed us later on and I'm sure it was an easy pace for her, but she left us in her dust.  Go Laura.  You are such an inspiration to the nation.
So this was a bit of a break through.  If it hadn't gone well then Manchester would have been off.  But it went well so, game on.  Albeit a slow one!  I won't hold Beth back.  She can run her own race and be her best on the day.  But I'm just delighted my head is back in the game.  The next 13 days will be tapering to make sure I'm in my best condition when I stand at the start line.  But I will be sensible.  My ego will be left back in Glasgow.  This is a test.  With the Full Tilt 58km Ultra in June, I need to see how my body and my mind will stand up to a slow marathon. And to all runners out there, be the best you can be whether it's a 5km or an ultra marathon.  Always frame every thought as you run in a positive manner.  We're all different in our ability but we do it for the love of running whether you are aiming at a 5 hour marathon or in Laura Muir's case where she is aiming to break the 1,000m indoor world record to add to her impressive list of achievements. Believing in yourself will make a big difference.

Establishing a new "baseline"

Life is never dull and as I get older I certainly take it less for granted!  As a result of my prostate operation, which has been a complete success, they found I have a faulty heart value but are not too bothered about it.  However I have Atrial Fibrillation (A Fib) which is an irregular and sometime very fast (200 bpm) heart rate - fortunately not life threatening.  I started on medication a week ago and it's meant to sort the rhythm out.  
As a result I'm paying very close attention to my heart rate when exercising and trying to keep it down by running slowly and on flat terrain until I can establish a new baseline for my heart rate.  But it does play on your mind?  It sure does; am I out of breath? am I tired?  Should I be running this far?  Not good when the Manchester Marathon is 3 weeks away and I am hoping that things will have settled down by then.  But any chance of a fast time is highly unlikely and probably not worth taking the risk.
But I am beginning to enjoy being back out running again with the lighter mornings and nights.  This is when I feel alive, in spring heading into summer although I've had a couple of colder than expected runs this week.
I'm also back in the gym to build back my strength and try my best to ignore not only the "confinement" of a gym (indoors with lots of people), but the twats who think they own it, hog the machines and free weights while they swan around talking to likeminded twats while not using the equipment!  I appreciate that "gym life" is a big part in their life and better they are doing something positive with their time.  But come on lads, a bit of consideration to the other gym users please.
Consideration is also in short supply as you try and dodge the long dog leads or the dogs who are not on leads at Strathclyde Park as they get in your way when you are running.  It's not the dogs fault and I love dogs but come on owners, runners really can hurt themselves either trying to change direction quickly or even worse falling over your beloved dog which would be a disaster, especially for the dog.
I think I've got all my moans out of my system.  I put it down to discovering that getting older brings with it some challenges.  But I love a challenge and nothing's going to stop me.  Not even a long lead with a handbag dog on the end of it.  Bring on Manchester.  After all it's meant to be a warm up race!