Autumn recovery run

Just managed to find the motivation to get myself out of bed at 6:00 am again this morning but it was a close run thing. I hit the off button on the alarm radio and seriously thought about closing my eyes again and having a lie-in. Then I thought about how much I'd achieved recently and that I didn't want this patch of form to disappear simply because I was too lazy to get out of bed. So I got up.

My legs were feeling tight after yesterday's race, especially my left thigh, so I decided to just take it easy. What I failed to take into account is that autumn has finally arrived and that it's getting cold outside. At 5°C, I didn't want to be hanging around, so my easy run turned into a let's not get too cold, too quickly sort of a run.

I ran down to the Seine, soaking my feet in the process as I ran through some enormous puddles. Luckily, it had stopped raining, otherwise my limited motivation would have disappeared completely: I couldn't handle rain and cold. I didn't look at the Garmin as it signalled every kilometre with a beep as it was already low on battery and I didn't think it would make it to the end of the run. It didn't. The battery finally ran out at 10k when there was 300m left to run, so I never saw my final time. However, I did see that I was on schedule to run around 45:xx for the 10.3k which felt normal since I'd ben running between 4:25 and 4:30 per km.

10.3k all up in 45:xx then. A good start to the week and I felt far better by the end of the run, having enjoyed myself and glad that I'd gone out. Motivation is improving daily...

Cross Toto Vermet

It was the annual club cross-country race again today and I had decided that although I wasn't in the mood to take on a full-blown race so soon after the Toulouse Marathon, that I should still defend my unmerited title as 1st vet from last year's race.

The race plan was clear, I wasn't going to try and hold on to either Gérald or Nico but to run my race and to follow either Bruno or Thierry around the course and just push it at the end to win and retain my title. So much for the plan, what actually happened ?

We ran to the start of the race at an easy jog and having picked up my bib, we all set off for a survey of the course and a 3km loop both to warm-up and see how much mud was present. I'd put on my trail shoes since it had rained really heavily yesterday and I was convinced that the path back up to the start would be waterlogged and muddy. This was probably a bad shout as the path was relatively dry with only a few pools of water on the final stretch.

All the main players were there: Nico, Jean-Marc, Gérald, Bruno W, Thierry but no sign of Bruno P (Nice-Cannes marathon next week) so that was one competitor less and I only had Thierry to worry about. Thierry had struggled at training on Thursday night on the track and I was fairly confident that I could beat him if I stayed close.

We lined up at the start, all 71 of us, and unlike most races there is no jostling as to the position on the line. Since everyone knows each others abilities, there is a natural order which establishes itself and it is one of the most courteous races in which I've taken part. We set off moderatley and I let the front runners gain a few metres from the gun. It was only after 300 metres of downhill that I started to pay attention as to what was going on up ahead and then Thierry came past. I latched onto him as he did and we passed Mireille on the first uphill section. Nico wasn't too far ahead and he'd let a little gap grow between himself and the front, with Gérald ahead of him here. I stuck to Thierry closely and as the course flattened out towards 2 km and juts before the start of the uphill back to finish the 3 km loop, I felt really easy and overtook him as I thought that he was tiring slightly.

In retrospect, this was probably a mistake and I should have hung longer on his shoulder before making an effort. As it was, I passed him and didn't make sufficient effort to make a break and another 200m later, he came past me again. I hung on tight now but mentally, he'd been saved and I could see that his stride looked more fluid. We ran past Nick who'd come along to support us. I really appreciated his words of comfort as I passed him: "Come on James. Make an effort" - thanks mate!

We finished the first lap in 11:05 and this was faster than last year for me but I definitely felt easier. Mireille finished behind beating her own record by 2" and there was a bigger gap between us than last year. The front group had made 20 seconds on us by now and I could see that Nico had caught and passed Gérald and that on the second lap that both Thierry and I were starting to reel him in. We ran up the short hill for the second time and I began to tire at this point, having run 4k of the 6k race. Thierry was running smoothly and I could see that bar an explosion on his part, I would have difficulties catching him now. Gérald maintained his distance at this point as probably both Thierry and I slowed down our pace. These positions stayed like this until the end of the race and it was only afterwards that I was cross with myself for not having made a bigger effort to catch Thierry.

I finished 6th overall in 23:04 beating last year's time by 2" but a minute down on Nico who ran a superb 21:58, despite complaining about the 15k we ran yesterday which tired him out! Gérald finished 17 seconds ahead of me and Thierry 9. I was pleased with my time and the shape I'm in despite still suffering the after-effects of the marathon. Looking forward to running at Montfort l'Amaury and the night trail.

14,2 k all up in 1:12.

Cora and back

It was a miserable day today. One of those autumn days where it feels as though the sun hasn't yet risen and the light is somewhere between dawn and daylight. Not just that it was dark and bleak, but just as I stepped out ot go for my morning run, it decided to rain too. Not a heavy rain, just a mild drizzle to begin with and then it became more sustained.

It had been a general call-out to the usual suspects but only Nico was in a state fit to run. Nick is injured with lumbago, Didier was stuck in Frankfurt airport on his way back from Hong Kong, and Paul was ... God knows where Paul was but he wasn't answering his e-mails.

Nico and I set out at 8:30 along the usual route. It was the usual route for me at least but the first time that Nico had run this route with me. I set out at the usual pace, starting slowly to begin with leaving Le Mesnil and then speeding up to around 4:30 pace. Nico is unused to training at this pace and we eased off as we approached Cora, admittedly we'd sped up unwittingly to 4:25 pace and neither of us was comfortable.

My overall feeling was that my cold that has now been with me for 2 weeks is still present and caused me to cough while I was running. My legs still haven't recovered from the marathon and I felt the bottom of my thighs ache from about 8km onwards. We finished the 15km in 1:09 which is on par for the usual route but I felt tired towards the end and recently this course at this pace has been a breeze.

So, in summary, good run with great company and we had a good chat all the way round. We had a good discussion as to our views on the lovelife of several members of the club which is always fun. We bumped into Hélène and Brigitte on the way back and they congratulated me (and Laurence) on our performance in Toulouse which was lovely. Nico asked me if I'd specially prepared my fan club to be waiting in the forest like that, but I think that this was just jealousy! Don't know if I'm ready for a race tomorrow even if it is a club event but I'll give it a try as I've my place as first vet to defend. Legs are still not fully recovered for the marathon though and that's a cert.

Thursday club session

I've been letting my hair down lately, which is ironic coming from me. The customary seriousness with which I take my training, my determination to follow my training plans, my early morning runs, etc. All of this has gone out of the window since Toulouse and now I'm paying the price.

I stepped on the scales this morning and then immediately wished that I hadn't. 77.4kg was the verdict. This is over 2 kg heavier than when I ran the marathon and 3kg heavier than at the peak of my training mileage. I have to admit that I've been drinking a few more beers recently, relaxing more in the morning and generally relaxing and enjoying life now that I don't have an objective to achieve. Where has this led ? To a big belly and a weight complex.

I arrived at the club with some determination this evening. Not necessarily to run a tough session but to get some exercise and to burn a few calories. Large turnout when I arrived: Nico, Gérald, Bruno, Thierry, Jean-Marc and then some fast guys: Tom, Jéremy and Mohamed. Miguel announced that the session for the evening was 500m the 4x1k followed by 300m to finish.

We warmed up and with Nico and Gérald we chatted about Toulouse and the fact that I could now die peacefully since I'd beaten Mireille's record over one distance at least which neither of the others could claim to have achieved (yet)! We got back to the track and Gérald announced to Mireille the contents of our chat (he doesn't know anything about male solidarity - we'll put this down to his age) and she announced that I'd beaten her time for now but that it wouldn't last. Bruno added that I'd better start training for London as he was going to beat me - so a lot of mouth but we'll wait for the real tests to begin.

The track session was hard. I didn't have a watch on but I ran with Gérald for the first few intervals as we trailed behind the group with Mohamed, Jéremy, Nico and Jean-Marc and so he was able to give me an idea of the splits:

1:38 for 500m, then the 1 km splits went something like 3:25, 3:30, 3:32, 3:38. Last 300m in 53 or so seconds approx.

I find the start easy enough but the lactic rose quickly over the 1k intervals and I was falling off the back quickly by the end. Mohamed was running those in 3:06, Nico in 3:18 - 3:20 and Gérald was between 3:20 - 3:30 depending on how hard he pushed. Good tough session and great to be running with the others. I haven't run intervals this hard in a while and I felt the effort. As I said to the others, it's easier to run a marathon than these.

About 11km all up for the evening.

Surprise of the evening was to hear that Bruno, having run Venice marathon in 2:58 is still intent on running Nice - Cannes marathon in a couple of weeks time after completing his marathon preparation this time. It won't be enough to beat me in London in the Spring though. Bruno you've been warned ;)

Toulouse marathon update

Here's the official link to my new PB as certified by the FFA (gun time only I'm afraid ;o) ).

Video of me finishing here: video

Just a few more photos of me that I found during the marathon last weekend. I've sorted them into chronological order with the first photos having been taken around the 20km mark.







These next photos are around the 30km mark

These 2 are around 35km and you can see how with another runner we broke away from the little pack that were with us just 4-5 kilometres back.


Well he might have been fresh enough to do the thumbs up for the camera but he hit the wall after that and finished 1:30 after me. Next photo is at 38k and I've just overtaken someone suffering in the final stages.

This is at 41.5km and I'm just concentrating on finishing the bugger !

Brussels training

We were in Brussels this weekend, meeting old friends and making the most of the long weekend with the bank holiday today. I'd caught an awful cold last week and I was having trouble getting rid of it, coughing during the night and losing sleep. I was hoping that the weekend away and relaxing away from work would be beneficial in getting me over the cold. Unfortunately, it wasn't that easy.

Laurence and I set out for a run together this morning. The appart'hotel where we were staying was just under a kilometre away from the park, and we set out in this direction. By the time we got to the park, it was obvious that the tendon pain that Laurence had contracted under her foot post-marathon was not getting any better and she told me to push on while she eased off the pace. This is very frustrating for her as it would seem that the only way that she'll get over this is by resting her foot for a while. Having completed her third marathon in a record time and looking fitter than ever, this is not exactly part of her plans.

I ran on and felt happy to be back out, with the worst of the cold behind me now. I sped up a little and saw the Garmin showing 4:16, 4:22, ... so I knew that I was running well again. A quick toilet stop in Brussels park after 5k and I carried on at my previous pace. When I left the park after 9km, I could feel my thigh muscles aching again. This is the after-effects of the marathon and it's easy to underestimate the damage that this race does to your legs and the time necessary to repair the impact. I won't push my training levels too hard until December now and try and complete a race before the end of the year, to finish this year on another high.

10.2k all up in 46:51 or an average of 4:37.

Just finished reading Born to Run by Christopher Mc Dougall. This was a really good book and discusses the likelihood that mankind evolved and survived Neanderthals by our ability to run long distances and to hunt down other mamals by running them into exhaustion. He also discusses the impact of shoe manufacturers on running injuries and basically states that most of our running injuries today are caused by the comfort of modern day shoes. This encourages inefficient running styles and exacerbates heel impact on the lower half of the skeleton. Great story, well told with some larger than life characters. Makes me want to take up ultra-trail running ! I'm definitely running with a big smile on my face at the moment.

Wednesday jog

I couldn't resist the temptation to go out for a run during the week. After the marathon you're supposed to rest and recover before you begin training again but the frustration of not going running at all is just too great. I couldn't contain myself any longer and went for an easy jog first thing in the morning just to see how the body was faring.

I really did take it easy this morning and just let myself feel good about being back outside again and enjoying the early morning feeling of running around town. I could feel the tension in my leg muscles, mostly my thighs, from the start and decided that I would be foolish to do the usual distance of around 10k but cut it short and ran the route I used to do when I first started training seriously.

I checked the Garmin after the first kilometre: 5:15 - this was perfect and then didn't look at it again but just relaxed and enjoyed the sensations.

7.6 km all up in 40:42 or 5:18 per km ! This was most certainly an easy run but I don't think that I could have managed any harder. Legs were stiff and tired and the muscle aches in the thigh are still very present.