Sub 3 Attempt -How did it go?

It's hard to believe that I've completed 8 months of training in my quest to run a sub 3 hour marathon. Having a routine of work, run, sleep, repeat has created a cycle that has made the weeks and months slip by.

It's been tough. The first weeks were enjoyable. Ticking off the speed sessions and increasing mileage. However, as time went on, the sessions got tougher and the long runs increased in distance and difficulty.

With the advice of my coach, I picked a number of races to fit in with my training program. The early races all went well. I was obtaining PB's and feeling confident. However, my last 3 races, Grimsby 10K, Gilberdyke 10 and Hull Marathon (half marathon relay leg) didn't go to plan. My target times were not achieved, mainly due to the high temperatures on the day, leaving me feeling deflated and low in confidence.

Overall, my training has gone well. My coach, Kris Lecher has been pleased with my progress and effort levels. He has pushed me hard in an attempt to give me the platform to achive this goal. I really appreciate his advice, knowledge and feedback.

Now its down to me. I just have to trust the process and run a smart race. I always do better by not going off too fast. Therefore, I plan to try running a negative split race. Run the second half of the marathon faster than the first. Easier said than done of course.

I have committed myself to trying to run this race in under three hours. The last eight months have revolved around my training. My poor wife has had to tolerate my needs and moods. A big thank you has to go to Zoe for her patience and understanding. She was supposed to be running in the race too but injury has blighted her training. So she will be there to support instead.

I will give it 100%. If all the stars align, I have a chance! However, if I miss the target but still run a PB time (current PB is 3hr 12mins), I will still be happy. I just hope that it doesn't end badly. Trust the process....

OUTCOME.....

I'm sorry to say that I dropped out of the race around mile 10. My calf started to hurt around mile five and by mile ten I was starting to hobble, so had no choice but to call it a day. Gutted!

Breaking 3 Update - Chasing PB's!

I have now completed 3 months of training in my attempt to run a sub 3 hour marathon. My running coach gives me a 4 week program to follow. He reviews my key sessions each week, gives me feedback and then generates the next 4 week program. These are generally made up of two keys sessions each week, a high intensity interval run and a structured long run. With 5 days of training each week, the other 3 days have been low intensity runs to increase mileage, endurance and aid recovery. Although I have a sneaky suspicion that the weekly mileage is going to increase in the near future.

Running has taken on a new meaning. I'm now running to meet targets, paces and distances. It's become a serious business. It's a mixture pushing myself hard, meeting the set objectives, some mild feelings of anxiety and also relief when things go well. I'm taking this challenge very seriously. There's no point in doing it half heartedly. It's a process that I have total faith in and am excited to see where it can take me.

My running schedule has top priority and my social life has to take a back seat. Whenever a social invite comes in, my first thought is 'will it fit in with my training?' For example, boozey Saturday nights are pretty much out until the end of October! Even our holidays are based around where is good for running. Our main holiday this year is two weeks in Vancouver which, as well as being a fantastic destination for a outdoor based holiday, is a great place for running. We've even sneaked in a 14km race whilst we are there

I'm very lucky that my wife is a runner too, so she can understand my commitments and tolerate my inability to do everything that we used to. In fact, Zoe is being inspired to up her game, she can't have me leaving her for dead in races now can she! 

I'm pleased to say that my training has gone well so far. I've been able to hit all the required targets and my level of fitness, endurance and speed has increased significantly. As part of my training program, my coach has integrated some races along the way to provide short terms goals and useful feedback on my levels of fitness and speed. These races have been strategically chosen, are mainly on flat courses and spread out across the 8 months of my training build up for the marathon.

The good news is that I have managed to achieve some good results in the three races that I've completed as part of my training. My last 3 races are as follows:

North Lincs Half Marathon: 1hr 29mins 18sec (PB)

Hull Park Run (5K): 18min 59secs (PB)
Leven 10K: 39mins 56 sec

There's still over 4 months of training and racing to go before the Yorkshire Marathon on 20th October. A long way to go with a lot of hard work. Planning each week around my training to make sure I can tick all the boxes. Just need to stay healthy and injury free. So far, just a sore achilles which only lasted a couple of days. 

Bring it on😎

Project Breaking 3

In life, they say that you can achieve anything if you put your mind to it. But is this really true? Do we all have different levels of capability or can anyone achieve the same end goal regardless of the amount of god given natural ability?

How do you know what your potential really is? In running, there are many people who like to stay in their comfort zones, just making it to the end of the run or race and enjoying it is the target. Do they know what their running potential is or even care?

Others, however, feel the need to push themselves well outside their levels of comfort to explore their potential. How far and how fast can I go? For those brave souls, willing to commit large amounts of time and effort, endure hardship, suffering and life style compromises, give themselves a chance of reaching their potential. Giving it everything to experience moments of euphoria and pride that make it all worthwhile. Hopefully at least!

When I first started running in 2008, I had no idea where it would take me or what my potential was. I mainly started running because my then girlfriend, a world class ultra runner, inspired me and I gradually got drawn in. As it turned out, I fell in love with running and it put me on a path that changed my life forever. Even leading me to the woman who is now my wife and a very good runner herself.

At first, I did most of my running alone, which I quite enjoyed as it allowed me to test myself out in this new activity. I also realised that it gave me a new sense of confidence and fulfillment. 

After running my first half marathon in 1hr 39mins and marathon in 3hrs 31mins, it seemed like I had potential to be a fast runner. I quickly realised that the sport brought out the competitive side of me and I was keen to push myself to achieve even faster times.

After joining a running club, the Pacific Road Runners (PRR) in Vancouver, I discovered the social benefits of running with other people and making new friends. Although I became a socialable runner, I still enjoy running alone too. Through PRR, I also discovered the joys of trail running. Now my favorite place to run!

Since returning to live in the UK, I have joined my local running club, Driffield Striders. After gradually getting more involved with the club, I have now become their Chairman. This allows me to give something back to the sport which has given me so much on a personal level.

In my running career to date, I have PB's of 3hrs 12 mins in a marathon, 1hr 29mins in a half marathon, 39mins in a 10K. I have achieved more than I thought I could and have had some brilliant experiences running in many places around the world. 

I have always thought that breaking 3 hours for the marathon out of my reach. Now at the age of 52, perhaps it is too late for me. However, I love a challenge, so I have decided to throw down the gauntlet. I know that I need to raise my game significantly, so I have signed up a running coach. That being Mr Kris Lecher, a top bloke and an amazing runner in his own right. 

I have to go all in on this quest to give myself a chance. So I have committed to a six month program of training and races that will build up to the sub 3hr marathon attempt at the Yorkshire Marathon on 20th October 2019.

I 'm now 7 weeks into the program and there are signs of real improvement already. My speedwork is going really well and my long runs too. The first real test is coming up soon on 5th May at North Lincs Half Marathon. A new half marathon PB is the target. 

If I do break 3 hours, this will be a huge achievement and one that I will always look back on with pride. However, is this challenge a step too far? All I can do is give it my all and embrace the process. The outcome will sort itself out!

Hull 10k 2017

A few Striders pre race

Since I started running some 9 years ago, I never really focused on running 10k races. Marathons and half marathons were more appealing to me. Then I slowly started to dip my toe into the shorter and faster race versions. However, it was never on the back of specific training for those distances. As a result, my 10k times normally were between 44mins and 42mins.

More recently, I have been doing regular speed work outs including Thursday night track sessions with Driffield Striders running club. Combined with that, I have lost some weight due to a low carb diet. My fabulous wife Zoe, who is a very talented cook, comes up with wonderful carb replacements in our weekly meals.

My 10k times in the last year have slowly been coming down to 41mins and then 40mins in recent months. However, I never imagined I could run a sub 40mins 10k. Then, on the back of my recent 10k performances, and the confidence of some running buddies, I began to believe that I might be able to do it. So, I signed up for the Hull 10k as it was a flat and fast course and decided to go for it. Zoe also signed up for the race as she is now back from injury and slowly regaining her form.

The sun definately had its hat on as we arrived in Hull on race morning. It was forecast to be in the high 20's, so I was thankful that it was just a 10k and not a marathon.  There were a few other Driffield Striders running as well as about 8,000 others. Therefore, we headed straight into the start line corral to get a good spot to prevent potential congestion problems at the start.

I was already sweating as the sun was beating down on us as we waited for the race to start. I saw the 40 minute pacer in the corral and placed myself close to him. My plan was to run an evenly paced race as it was a flat course, so 6min 25sec/mile was the target.

It was relief when the race started and I found myself running just behind the pacer. I hadn't planned to run with the pacer but decided to stay with him for a first couple of miles in order to settle into the race without having to worry about getting my pace right. After 2 miles, I was feeling good, the pace felt comfortable and I decided to stay with the pacer and go with it.

We were then running along side the Humber estuary which offered a welcome breeze and I focused on maintaining my form and trying to relax. As we reached the 5k marker, I was starting to feel the pace a little and knew that the second half of the race would be tough. I was just ahead of the 40min pacer at this point and knew that I was still on track.

By the time that my garmin beeped the end of mile 4, I was having dig in to maintain the pace. The pacer had closed the gap and now slowly passed me. To my surprise, he had dropped all the people that had been running with him, so he was now running on his own. At this point, I had a choice to make. Forget the pacer and try to get to the finish as fast as I can or commit to staying with the pacer no matter what! I chose the latter and braced myself.

It was time to put mind over matter and keep pushing. I knew that if I could get to the last mile and still be with the pacer, I could hang on until the end. This was a great chance to break 40 mins!!

My garmin finally beeped to mark the end of mile 5 and I was still running just behind the pacer, my legs and body were screaming at me to slow down but I was simply not going to be dropped and kept pushing. I became aware that I was starting to make all sorts of strange noises, ones that I had never made before. I had heard other runners making grunts and groans in races and thought they must be really pushing themselves. Now it was my turn!

It's fair to say the last mile was as tough as it gets. I had given everything, my central governor was telling me to slow down but I refused. I found something extra and totally rinsed myself to maintain the pace all the way to the finish.

I crossed the line and everything stopped, my head was empty and my body felt numb. The next thing I remember was a First Aid person guiding me into a tent and laid me on a bed. I could barely speak and needed to recover for a while.

I hadn't even looked at my watch until I had recovered and made my way to the race village to find Zoe. I was blown away to discover that I ran 39mins 37secs. On reflection, I'd hurt myself further than I had before to achieve something that I will be forever proud. A break through moment.

Grand Canyon Rim to Rim (R2R)

I’ve always loved adventures and a big challenge, so when I heard about running across the Grand Canyon from Rim to Rim (R2R), I knew that it was on my list of Must-Do’s. A running buddy from the Pacific Road Runners in Vancouver, an English guy called David Parker has run the R2R and gave me some great info and advice. Convincing my wife to do it with me took all of one second as she loves a challenge as much as I do. So during a trip out to California to visit her brother Tim and his family, our chance had come. 

Now there are options to doing the R2R. The sensible choice is to hike from the North Rim to South Rim over two or more days, staying overnight in one of the campsites or a lodge called the Phantom Ranch within the canyon. The elevation change is greater at the North Rim than the South Rim, so most hikers choose north to south as it’s easier. We decided to run the R2R from south to north in one day.  However, there are some crazy fools that actually run across the canyon and then back again (R2R2R). We had considered this option for a nano second and dismissed it. You have to be either a lunatic or insanely fit to do this. We are neither. At the very least, not run across the canyon twice in September in 36 degrees like it was on this day. That’s our excuse anyway.

The trail through the canyon is split into two, separated by the Colorado River. The North Kaibab Trail starts from the North Rim and from the South Rim there are two trails to choose from, the South Kaibab Trail and Bright Angel Trail. We used the South Kaibab Trail as this offered better views of the sunrise as we started the day. Here are the stats:

South Kaibab Trail: Rim to river 6.3 miles with elevation change of 1480m (4,860ft)

North Kaibab Trail: Rim to river 14.2 miles with elevation change of 1780m (5,850ft)

Total Distance: 20.5 miles.  Total elevation change of 3260m (10,710ft)

We stayed the night before the run at the Bright Angel Lodge located right on the South Rim. We wanted to start the run at the South Kaibab trail head before dawn, so experiencing the sunrise from within the canyon. Also ensuring we made it to the North Rim in time for our return shuttle ride back which departed at 2pm. So we set our alarm for 4am and hit the hay.

In a very bleary eyed condition, we boarded the 5.00am Hikers Express shuttle bus to the South Kaibab trail head. Then at approximately 5.45am we began our journey, entering the trail in the half light with a mixture of excitement and apprehension. Any nervousness was soon forgotten about as we were met almost immediately with the most amazing views of the canyon. Just the sheer vastness and majesty of what lay before us was quite overwhelming. We looked at each other and just smiled, both knowing exactly how each other was feeling. This was going to be epic! The light was slowly changing as we made our way down the initial part of the trail. The sun was looming behind the canyon to the east. The trail itself was quite steep and technical, so it was proving quite difficult to keep our eyes on it to prevent falling, rather then admiring the incredible views. We allowed ourselves the occasional break for gazing and photos of course, this was not a race and the scenery was rather special!

Then the sun was starting to appear and the most amazing sunrise was happening before us. We stopped and watched in awe. The South Kaibab Trail is located to the east of the canyon, so the sun’s rays were suddenly flooding into the west, illuminating everything with a beautiful orange glow. A definite OMG moment. We took a few more pics and carried on. We were conscious of how much time we were taking for all these breaks. We had a return shuttle to catch at the North Rim.

The trail weaved it’s way lower and further into the canyon and the temperature was slowly rising. We began to get glimpses of the Colorado River below us which is where the South Kaibab Trail turns into the North Kaibab Trail. This is also where our first pit stop was at the Phantom Ranch. We were going to refill our hydration pack bladders with water and electrolyte tablets, down some energy bars/gels and have a toilet break. Our friend David Parker had warned us about the homemade lemonade and the effect that can have on a runners digestive system, so we declined that one. We were glad to get to the Phantom Ranch also as it signalled the end of the steep and technical South Kaibab Trail. Zoe had suffered a pretty serious knee injury earlier in the year, so this was going to be a real test for her knee. In fact we had held off from making a final decision whether to run the canyon until a few days before. So Zoe was taking things a little more gingerly on the downhill than normal, it wouldn’t be good if her knee blew out in the middle of the canyon.

We set off from the Phantom Ranch feeling good. It was getting hotter by the minute now but we knew this was going to happen. We were taking our time and staying hydrated. Wildlife spottings were happening along the way. We had seen a Big Horn Sheep on our descent into the canyon, then we spotted a Mule Deer. Thankfully no rattle snakes or scorpions so far. From there we entered a narrower section of the canyon and we were running in the shade for quite a while. This provided cooler temperatures which were very welcome. It was interesting to see how the canyon is made up not of just one vast expanse but narrower and differing gorges and water ways.

  

We had heard that the Ribbon Falls were not to be missed. So we took the side trail that was signposted for them. It was certainly worth the extra effort to see this beautiful waterfall and spend a few moments cooling off. Once back on the main trail, we were really starting feel the heat as we were in the section of the canyon known as ‘The Box’. An area known for its intensity of heat due to the lack of air movement because of its geography. We arrived at the Cottonwood campground, our final pit stop before the big push up the ascent out of the canyon. 

Our legs were feeling fatigued as we left the campground but luckily, or unluckily depending on how you look at it, we did not know quite what an almighty struggle lay ahead of us. We were sweating a lot now too. We had put electrolyte tablets into our water bladder, eaten salty snacks, taken energy gels and then salt tablets. We didn’t want to start cramping. Especially now as we began the climb out of the canyon. 

We were starting to walk more now as the steeper sections came. Our tired legs were reminding us of what we had already done and our brains we’re telling us of what still lay ahead.  We dug in. The tail began to twist and turn more and more as it snaked it’s way up and around the canyon walls. We were looking at our Garmin’s to see how many more miles lay ahead. The running opportunities were becoming fewer and fewer. It was becoming a battle just to keep walking up the ever steepening trail.

We were still taking in the incredible views of the canyon but on a less frequent basis now. Mile after mile came and went, we were starting to pass more and more hikers coming down the trail, who had started their hike from the North Rim. They were looking fresh and were walking with a leap in their stride. In comparison, we were starting to stagger now and were probably looking in a pretty poor state. We were now longing for the end to come. Our Garmin’s had run out of battery life a while back, so we were now guessing how many miles there were left to go.

I’ve suffered at the end of many marathons, the last few miles have been tough. However, this was becoming a whole new level of suffering. Our legs were completely shot. The distance covered was significant but the elevation change combined with the extreme heat had taken its toll.  We  were having to search for energy that was no longer there. It was now about the will power to get to the end.  The pressure to make it up in time for the shuttle ride back was a real burden but at the same time a blessing, as it kept us going when all we wanted to do was stop. 

At 1.31pm we reached the top of the trail and exited the canyon. It was total relief. I’m not sure how much longer we could have gone on for.  Without doubt, it had been the toughest physical challenge that we’ve ever done! However, we had to walk another 0.7 mile to our pick up point for the shuttle, so we staggered on walking like John Wayne himself. We then grabbed a very welcome coffee and waited for the shuttle back. We had done it. Total exhaustion but an overwhelming sense of achievement filled our bodies and minds. 

North Lincolnshire Half Marathon 2016

After starting work as a Postman in the October of last year, walking 10 miles a day on my round, I've shed a few pounds as well as adding extra endurance into my training schedule. I also competed in the East Yorkshire Cross Country league running for the Driffield Striders during the winter months, so I had a head start coming into spring training this year.  

Hornsea 1/3 Marathon

So I was feeling quietly confident of a good run at the North Lincs Half Marathon. I had run two other races in the weeks leading up to this one, both the Hornsea 1/3 Marathon and Beverley 10k has gone well. Unfortunately Zoe had sustained a knee injury just before Beverley and was unable to run in that race or here at North Lincs.  

The weather was cool but sunny with no wind. The course is flat and fast. The stars seemed to be aligning to give me a great shot at going for a new half marathon PB.  Pre-race nerves were kicking in now as I had decided to go for it. I knew the pace would be fast and I would be suffering in the latter stages of the race.  Very different to a race where you have no expectations, just ease into it and enjoy. Not today though, it was serious business and time to go to work. Although Zoe wasn't on the start with me, a good running buddy called Sian was there and we wished each other luck as we prepared to start.

Once underway, I settled into a pace around 6min 50secs/mile. I wanted to run the race at an even split.  The first few miles passed and I was maintaining the same pace, just under 6.50's and my legs felt pretty good.  I know after the few few miles if my legs have it in them to go for a fast time.  Some days that feel heavy and slow but not today, they felt strong and fast.  

Beverley 10k

I could see the 1hr 30min pacers ahead of me and a large group of people running with them. I decided to ignore them and run my own race.  The miles were passing by and my pace was constant.  I knew that as every mile passed, my chances of breaking 1hr 30min were increasing.  I also knew that mile 10 was the key milestone for me, the wheels had fallen off at this point for me in the past in half marathons when going for a PB time.

As I reached the mile 8 marker, I was right behind the 1hr 30min pacers. The group running with them had reduced in size but still enough to make passing them a little difficult.  So I decided to draft behind them for a while.  As we reached mile 10, the group had reduced in size further still, it was now around a dozen or so people running with 2 pacers.  However, my legs were no longer feeling strong and I was starting to find it tough. Time to dig in!

With just 3 miles to go, the pacers could see that the expressions around them were changing and breathing was getting heavier. Pain was kicking it. The cool temperature of the early morning was gone and it was getting hot. It was becoming a test of perseverance and determination.  The pacers were becoming more vocal now and shouts of encouragement were helping.  By mile 11, my legs were finished and now it was mind over matter. I wanted this and with only 2 miles to go, it was mine for the taking.  

I found myself now running shoulder to shoulder with one of the pacers, the group seemed to have shrunk to a final few as one or two others were falling away. I was not going to fail now. Into the last mile and normally I can kick on but not today.  I  was hanging on for dear life now and longing for the finish.  Finally the football stadium where the race finished came into view and it was almost over.  I hadn't looked at my watch for the last mile or so but knew that I was going to run a sub 1hr 30min time but was it a PB? Once into the stadium, I ran the lap of the pitch as fast as my exhausted legs would let me and crossed the finish line in 1hr 29mins 34secs.... a PB by 16 seconds. 

I was properly tired but so thrilled to achieve my goal.  I ran a even split race of 6min 50sec/mile ave pace. My running buddy Sian and fellow Driffield Strider ran 1hr 32mins and was first woman in her age category.  

The North Lincolnshire Half Marathon is an extremely well organised event. It has a great atmosphere, with friendly faces. Its run on a flat and scenic course.  I cannot recommend it enough and I for one will be coming back again next year. 

Leeds Abbey Dash 10k 2015

This is the first race blog that I have written for over a year.  Since my last blog in September 2014, my life has been on a roller coaster ride with many sad times and some very happy ones too. I got married to my wonderful partner Zoe but also lost my dear mum to cancer.  Running took a back seat for a while during my mums illness and treatment, she sadly passed away in May. I was very close to my mum as she was both parents to me due to an absent father, so it was an incredibly emotional time. My wife and my sister were both amazing support to me and I am very grateful to them both.

Then slowly but surely running came back into my life and has proved a great source of comfort and pleasure. Zoe and I have recently become members of the Driffield Striders running club. Zoe used to be a member previously and we know many of the Striders already. In fact we first met at one of the Striders Tuesday night runs back in October 2009.  I was a member of the Pacific Road Runners in Vancouver and missed the camaraderie and social side of a club.  The Striders also run speed sessions and participate in the East Yorkshire Cross Country league through the winter months. Nothing quite like bombing around muddy fields to get the heart pumping.

Zoe's had a stellar year of running.  Getting placed in her age category in virtually every race that she's run.  PB's, prizes and accolades galore.  She's been pushing me hard and keeping me honest.  So we travelled to the Leeds Abbey Dash 10k with high hopes of a good race. We ran this race back in 2013 and knew that it has PB potential.

The drive to Leeds proved quite stressful as we followed the wrong directions, printed out in a hurry that morning.  We ended up in Morley near to Leeds and it looked like we were going to miss the start.  Tensions were high as we frantically drove the few miles in the right direction and parked up.  We got to the start line with just 5 minutes to spare!

The day was very windy and wet but luckily the weather seemed to clear when we toed the start line along with 9,000 other runners. Then we were off and soon settled into a good pace, surrounded by other runners going well.  The first few miles passed, Zoe and I ran together at approx. 6min 25secs/mile pace.  Could we maintain it for the rest of the race?

The halfway turnaround point came and we headed for home.  I had lost sight of Zoe and hoped that she was close behind still.  After mile 4 came, it was getting tough but with only 2 miles to go, I gritted my teeth and drove on.  With such a large field, I was still surrounded by other runners all going for it and this helped, a camaraderie of warriors charging for the finish.

Finally the finish line was in sight. I hadn't looked at my watch for the past few miles, I just focused on running as fast as I could. As I crossed the line, I stopped my Garmin but didn't look at first.  I wanted to recover from the pain for a few seconds as I felt crap.  I had pushed really hard.  I glanced behind me to see Zoe crossing the finish line too. Brilliant!

As we walked away from the finishing area, I finally looked at my watch to see 40mins 58secs.  I was delighted as it was a PB and my first time under 41 minutes.  Zoe also ran a PB time of 41mins 11secs. Then I suddenly felt sick and threw up.  I should have known that the sausage and egg McMuffin that I had eaten on the drive to Leeds was a bad idea.