30/30 club session

I got out of work with plenty of time to get to the training session tonight. Jumped in the car, drove 200m down the road and ended up in one of the worst traffic jams I've seen in ages. Practically gridlock, so I turned around and found the most convoluted route to get to the club possible. All of this to say that I arrived with 2 minutes to spare and the last to change as usual!

My mood soon changed as I got my running kit on and went outside into the evening sunshine. The temperature has improved and the weather has been lovely recently. There was quite a large turnout tonight and it was most relaxing to jog into the forest to begin a 30/30 session.

The 30/30 session is the staple diet of the club runner. Whether you're training for the track, 10k races, semis or marathons, every runner should be doing these intervals. They involve running at top speed for 30 seconds and then jogging for a 30 second receovery before starting again. The first intervals are easy as the heart takes a little time to adjust and to get up to speed. After 2 or 3, time begins to warp and the 30 seconds of hard running feels a lot longer than that whereas the 30 seconds recovery just zips by.

We were half-way through the first series of 10 when the black clouds began to appear. The lightning started next and loud rumbles of thunder filled the forest. Large raindrops fell on the little duckpond as we sprinted by. We were recovering from the first series when the hail began to fall: light at first and then larger and larger hailstones. My lack of hair meant that they resounded through my skull, stinging my ears and cracking the pate of my head. The ground that had been dry and firm underfoot, turned into a mudbath and huge puddles appeared on the forest paths. The fast sections were made harder by slides in the bends and slippery surfaces everywhere.

I was at the front of the group with Thierry, Bruno, Adrien, José and Franck. I tried to keep up with Adrien but his 10 years age advantage meant that he could accelerate faster over the short distances as endurance isn't a major factor in these workouts. I gave everything however and my legs struggled to find the extra pace at the end. The Garmin showed that my max speed in the fast sections was 19.3km/h and this was pretty regular in the second series.

Nice session as the 30/30's aren't as hard on the body as longer intervals. 10.6km all up in 1:02.

Sun came back out as we warmed down afterwards. Perfect timing!

Sunday club run

Despite the dire weather forecasts we've been listening to over the last few days, the rain continued to hold off and the Sunday run was all the more enjoyable for that.

I went to the club this morning in order to run with some company although the turnout for today, with 2 main races taking place, wasn't as high as I'd expected. Still Mireille was there so we were able to chat about the marathon. She didn't realise at all that I was there at 35 km onwards as she was also in her "bubble" by then. She was thrilled with her time and to go under the 3 hour barrier and this will entitle her to an "elite" bib in next year's race. She was ecstatic about being able to start with the Kenyans, although perfectly realistic in that she won't be with them for long !

16 km was planned for today and no specific exercises over the course, just an easy jogging pace. We certainly set off easily enough with the crowd of about 25 runners jogging at 6:15 to 6:30 pace. I chatted to Franck who also ran at Paris and finished in 3:46, just 1 minute ahead of me. He told me how he was disappointed not to have spotted me so that we could finish together. This morning, after 30 minutes we stoped and met up with Thierry and the group split up into 2: one, with the slightly faster crowd, eager to cover slightly more distance at a faster pace; and the others intent on carrying out the initial plan.

The pace picked up from then on and we ran the remainder between 4:50 to 5:15. A nice steady pace to relax after my last 2 day's runs. I could feel the tiredness in my legs and the pulling in my left thigh. This was a nice reminder of the mileage I've put in recently and it didn't stop me chatting with the others as we ran along.

Talk was generally about marathons and the ideal race for the Autumn. The consensus was for La Rochelle as it's cooler and a flat course that is very well organised. Looks like our minds have been made up as Laurence arrived at the same conclusion.

18 km all up in 1:37 or an average of 5:28 per km. Very easy and steady. Just what the doctor ordered.

Cora calling

I've put on some weight since last year and I'm beginning to get obsessed about it. Rather than sit around moping, or trying to cut back on my calory intake (which despite all my good intentions, never works), I decided that the best plan of action was to go out and get some long runs in. This also coincides with my belief that if I'm to improve my marathon performance, I need to increase my weekly mileage and be running 80k per week on a regular basis.

So, having decided all of that, the plan was to run to Cora lake and back and add on a little loop to try and run around 26k this morning.

I set out a little later than usual as I was going by myself, Nick having upped and left on a weekend away with the family (far more enjoyable than a long run with me admittedly). The sun was out so I took a few precautions and wore a cap and took some gels along. The start was fairly slow but since I was going for a long run, this didn't bother me and the first kilometre was in 4:55. I headed out through the forest afterwards and my pace began to build up until I was cantering along at 4:25 pace.

There were plenty of other runners out this morning: the weekend runners, with a little (or even lots) of excess weight who have begun to appear now that Spring is in the air and the sun has begun to shine again. It was motivating to aim for these fair weather runners and chase them down over the shortest distance possible and then startle them with a cheery "Bonjour!" as I passed. After going around Cora, I headed off into the less well frequented part of the forest and settled into a steady rhythm, slowed only by having to fish a gel from my pocket every 10km or so.

I got back to the "bumps" by the railway line at Maisons Laffitte and decided to head back to the park in the opposite direction to my usual early morning route. As soon as I got back onto a tarmac surface, my speed increased to 4:10 pace and this was maintained until the end of the route, back home. It's amazing the difference the surface makes, a good 15 seconds quicker on the tarmac, something that I had never really realised before.

Tired running at the end, having taken no water with me. I looked in the mirror when I got back and recognised the same look as the photo taken of me at 25k on the marathon: red around the eyes and the rest of the face pale.

Good run despite the tiredness from yesterday. Pleased with my efforts running 23 km in 1:42:43 or an average of 4:27 per km.

Will go running with the club tomorrow for a change and to run with some company.

Early morning

Been hard pressed to get out for a run this week, missing both sessions with the club. It was a bit of relief finally to be able to go for a run and on a beautiful morning such as this morning, it was a real pleasure.

I set the alarm for 6:30 but whether it was due to the excitement of going for a run, I managed to wake up before the alarm went off and went outside. The sun was just beginning to rise and there wasn't a cloud in sight. The temperature was around 10°C and the weather was simply ideal.

I headed down to the Seine and ran my marathon training route through Maisons Laffitte which is about 13km long. I was aiming to run for an hour and this route fit the bill. The pace was steady to start with, going through the first kilometre in 4:29 and I planned to keep it that way over the session, not exerting myself too much. The problem with the autolap, though, is that you just can't help yourself from looking at it. After that first glance at 1km, I managed to resist the temptation until the 4th kilometre and then had another glance: 4:23. I was feeling really easy and enjoying the run.

Some days seem to go so well that running is hardly an effort, and perhaps it was due to the week's rest but today felt just like this. I got into a good stride and my pace just increased naturally as the distance increased. By the end I was running at 4:08 pace and feeling good. I thought about all the weight that I needed to lose following the skiing and this week's business lunches. This just encouraged me further.

13.3km all up in 57:14 or an average of 4:18 per km. Excellent run before work.

Sunday run

Back down to earth today, or at least a lot closer to sea level.

We met up at the church as usual, but we were far fewer than the usual crowd due to the holidays. Nick, Anne, Laurence and I set off on our standard Sunday run through the forest next to Le Mesnil on a damp Spring morning. The forest had changed completely since the last time we had been running: the leaves were fresh and green and the undergrowth seemed to have thickened considerably (much the same as the green stuff that covers our supposed 'lawn').

We took it easy for the first half of the course chatting about how much weight we'd put on over the last week (1.5 kg) despite our daily skiing. At the barrier, reached in around 23:30, we turned back and caught up with the girls before continuing the second half of the course at a faster pace.

We managed to pick up speed to 4:08 per kilometre before easing off slightly and finishing at around 4:30 pace.

Nice run in the drizzle to get back into the old routine. 13.8 km all up in 1:08.

Short and sweet

A quick run on Friday with Nick after skiing.

Last run in Serre Chevalier for this year and it had to be quick as we had some serious bar time to fit in on our last night (plus the kids show that as good parents we had to see).

15 minutes down the road into Briançon and then 15 minutes back. 6.6 km all up in 30:07. Running was hard with a week's skiing in our legs and the altitude didn't help either. Takes a long time to recover at this height too. Good to go out anyway.

Altitude Training

Skiing in Serre Chevalier this week with the family and Nick, Anne and their kids. I didn't intend to go running often but I took my running kit just in case and an excess of alcohol and food pushed me into it today.

The weather was overcast this afternoon and the wind had picked up considerably. We cut the skiing short for the day and headed back to the centre. I was ready for a run and invited Nick to come. He copped out, claiming that he'd already had his shower so off I set towards Briançon.

We're based in Saint Chaffrey near Chantemerle and the altitude is 1350m. I set off intending to run a 10km course towards Briançon and preferably as flat as possible. I started off slowly and could feel my recurring knee injury return. There is a clicking in the ligaments behind the right knee which doesn't cause any pain but is most disagreeable. This disappeared after around 3 km and I was able to get into a comfortable rhythm.

I managed to get around to the top of Briançon and the road out to Montgenèvre in Italy before I turned back. 23:24 to run the 10.2 km out and then back up the hill towards St Chaffrey in slightly faster to finish the 10.5km in 45:41. I was averaging 4:25 per km going out and 4:17 coming back. Not bad for some altitude training. Felt tired by the end. Will try and convince Nick to come out for a run on Friday over the same course.

Laurence in the meanwhile was having a relaxing massage and sauna treatment. It's alright for some !!

Back on track

Well, we didn't actually go to the track tonight as it was a long interval session in the forest around St Germain. The weather was perfect this evening at around 22°C and a lovely sun in the sky.

With the combination of a delightful evening and three days rest, I couldn't resiste the urge to go the club training session tonight and meet up with the others who'd run the Paris Marathon. Unfortunately, there wasn't a large turnout tonight with many still resting. Philippe and Nick were there and I ran most of the session with them.

The proposed session was 4x5 minute intervals at 10km pace. I just ran slowly with Philippe while the others took off and we caught them during the recovery periods. Philippe was tired and headed back after 2 intervals while I continued, admittedly getting a little carried away and trying to keep up with Nick on the last one. It was when I stopped for the recovery that I realised just how tired I was. Ran slowly back to the clubhouse where we met up with Laurence and Christèle who had run back after the first 25 minutes.

13.1 km all up in 1:25 so not exactly fast. Skiing next week and a week off running probably. I might take my kit just in case of an emergency ! Snow is still looking good in Serre Chevalier.

Paris Marathon

I was starting my second Paris Marathon this year with the clearly defined objective of getting under the 3 hour barrier. Training had gone well overall and I was convinced that this time I was going to achieve my objective. Like all good management schemes, the goal was realistic, realisable and reasonable. First lesson: never under-estimate your adversary, especially when it is a marathon.

I am not entirely a novice over the distance now. As those of you have been folloowing this blog know, this was my third attempt at the distance. Now, I don't consider myself as an expert either, but I'd already paid the price for over-estimating my abaility over the last marathon and I'd learnt my lessons well: drink from the first feeding station, take on food every 40 minutes, cut your toenails the week before the race, and so on. No, this time I was prepared both physically and mentally.

After an agitated night and little sleep, due to the excitement of the race to come, the sun rose beautifully at dawn and the temperature was clement at around 10°C. In fact, it was too nice. As a true-blooded Englishman, I would have prefered more clouds and a little light drizzle. It was decidedly too nice outside and before the start I made my first mistake of the day by refusing the offer of a cap that Laurence proffered before leaving the house.

We met up with Paul, Anne, Louise, Christèle and Hélène to drive to the race together. There was much excitement and everybody dealt with the stress in their own manner. At the Arc de Triomphe, I left Laurence and friends to walk down to my starting block with Paul. I wished him the best of luck for his 3:30 objective and entered the "sas" for the 3 hour position. Major problem: too much tea at breakfast and the queue for the toilets is endless. I relieve myself against the toilet but outside and meet Mireille from the club who is having the same predicament. The gun goes off for the start of the race and I see Fabrice a few rows ahead of me. I accelerate slightly to catch him up and we run together for the first 3 kilometres. Bruno B catches us up too in his St Germain vest and we all set off at 3 hour pace: 4:15 per km.

I'm feeling good and I leave Bruno and Fabrice at this point after 4 kilometres to run at my rhythm. I had set the garmin to run at 4:12 pace in order to leave me with 2 minutes margin for the end of the race. I'm running easily at this point, relaxed and happy to be on the course. The kilometres go by and I take care to drink deeply at 5 then at 10 kilometres having taken my first gel just before. There are many runners around me and it isn't always easy to get by but I stick with my pace. We leave Paris in the East and pass in front of Vincennes Castle: it's pleasant to see some trees and more greenery which makes for more shade. This is when I begin to notice the heat of the day for the first time and I avoid the sun and try to keep to the shade as much as possible.

I go through the half-way point in 1:28:05, an average of 4:10 per km - perfect. The crowd supporting the race is dense and the atmosphere as we head back into Paris at Porte de Charenton is electric and gives me a real boost. I make the most of the downhill here before heading back up towards Bastille. We head down to the Seine and I see Nick on the riverside waiting to run the end of the race with Anne. We run together for a few hundred metres and he encourages me on. I leave him at the entrance to the first tunnel alongside the river. I didn't remember just how painful these tunnels are, all enclosed and lit by artificial light. The air isn't good down here and I begin to feel slightly claustrophobic. It's a real relief to get back into daylight again after a kilometre underground, even if you have to climb a few metres uphill to find it. These little climbs are wearing : four in all and I finally get to the 30 km point in 2:05:51. I'm very tired now and my motivation is beginning to flag slightly. Nevertheless, I do a quick calculation and figure that I can drop my pace to 4:25 per km and still finish under 3 hours. The thought cheers me up and I feel that I've already conquered the distance.

At 32 km, as I run through a sponge station, I drink down an energy drink and this wakes me up and my pace recovers to 4:10 speed again. I feel good again and I start to look forward to the 35 km mark and having another drink. I finished my last gel at 30km and it feels like an eternity ago. I lost 2 other gels in the tussle at the start of the race and now I'm regretting that I have no more ressources on me. The feeding station at 35 km is a welcome sight and I take another bottle of water on the move, thoroughly disappointed, however, that there is no energy drink available. Only 7 km to go now - the end is in sight and the goal achievable. I start slowing relentlessly and between 35 and 36 km Mireille overtakes me and I increase my pace to stay with her. Another kilometre down the road and I overtake her again as she starts to slow too.

The next few kilometres are infernal. I get confused with how many kilometres are remaining and I run out of energy. My motivation is at rock bottom and I can only think about resting, stopping the effort of running and relieving my aching legs. At 39.4km I stop my watch and I begin to walk, hoping that someone will come to help me. I wander down the road in zigzag fashion and my head is spinning with dizziness. Mireille overtakes me again and then the 3 hour pacemakers come past - my objective leaves with them. I want to get to the 40km feeding station to find some assistance but as I cross it the usual tables are still not visible so I stop right there by the side of the road and lie down. At this point, people come towards me and try to help. They bring me some sugared water to drink but I'm not too thirsty. I just want to close my eyes and sleep but I tell myself that it's not the most reasonable thing to do - too frightened to not wake up I suppose. I look at a couple watching me and the scared look on the woman's face. I imagine that she thinks that we must be completely mad to pay to take part in this sort of amusement. If pushing your body beyonds its natural limits can be considered an amusement. Personally, I'm not amused at all and I worry about the consternation I would cause Laurence if whe was to see me in this state. They ask me if I want to be transferred to the first aid tent and I accept willingly.

I ask someone to pour some water over my head to cool me down and it is an enormous relief. The first aid personnel arrive and put me on a stretcher to the first aid tent 100m down the road. I feel a real idiot having caused so many problems and having so many people around me, looking after me. In the tent, I rest for 35 minutes and start to chat with a Belgian runner in the same state as me on the stretcher next to mine. They take my blood pressure (9/6) which is as close to death that you can get, and my temperature - normal. I want to leave now, not to finish the race as I have no particular objective or goal to achieve, but to meet the others at the arranged meeting point. The first-aiders won't let me go until my blood pressure has returned to normal and when it does I accompany my new Belgian friend to the finishing line. I jog easily with him over the last 2 km to finish in 3:47 !!

What an exploit ! Mireille finishes just under the 3 hour barrier and my only regret is not to have been able to stay with her until the end and to finish together. So close yet so far!

Too much sun and too hot for my liking. Better luck next time.

The others all fared better than me. Laurence finished in 4:06, disappointed not to have gone under 4 hours, having lost her girlfriends in the crowds at the 15km feeding station. Anne and Hélène finished in 3:57, Louise in 4:00. Paul achieved a PB going under 3:30 for the first time to finish in 3:27:59. An excellent performance and a well deserved result.

Conclusion: I'll be back next year to beat the bugger.

Footing

Very French expression for running slowly: "footing". This is even slower than jogging.

Did this today with Laurence, Anne, Nick and Alex their son. 4.3 km in 26:23.

Weather was nice and sunny. Temperature was just under 10°C. Weather forecast is similar for tomorrow but slightly cooler at around 7 °C so ideal conditions for the race. No excuses now !

Best of luck to everyone in the marathon tomorrow: Laurence, Anne, Hélène, Louise, Paul, Australian Ingrid and all the runners from the St Germain club. Should be a good one !!

Last session before race day

Very easy jog with the club tonight.

Lovely evening, weather warming nicely with around 18°C this evening. Fantastic running through the forest.

Extremely easy pace. I managed to reach 12.5 km/h but that was when I sped up to catch the group after stopping for a pee.

8.5 km all up in 56:28. What more to be said ?