Tuesday stroll

One of the last club sessions before the marathon, so nothing really strenuous was programmed for the evening. It was a lovely evening though, with a clear blue sky and a temperature around 14°C so ideal for running.

I met Laurence and Ingrid, our guest from Sydney, at the club and we began the warm-up together. There was a lot of chattering going on and most of the talk was about the marathon. I ran for a while with Ingrid, talking about her objectives and the people in the club. She appreciated the cooler weather and the trail underfoot as we ran through the forest. The clocks went forward an hour at the weekend, so it means that there is enough light again for training sessions to take place in the forest.

I ran with Régis and Philippe to the track for the marathon training session which was 2 x 1000m at marathon pace. Again, tapering ensured that nothing too exhausting was going to happen tonight. Nick B joined us and we ran the session easily and I continued doing an extended warm-down waiting for the girls to get back to the club.

Laurence got back, having run easily including two intervals at marathon pace or slightly faster. She was pleased to be back out again and to feel that she had some energy once more.

10.5 km all up in 1:05. Very easy. Looking forward to Sunday.

Easy Sunday - 1 week to go

Paris marathon in exactly seven days and I'm beginning to get butterfiles thinking about it. I've never felt fitter, more confident in my ability to run this race in under 3 hours. I just have to wait until the day to test my resolve and to show myself what I'm capable of.

With this in mind, I went running with the old firends who I have tended to neglect lately due to the focus on "the race". Pierre-Henri, Ralf, Sophie and Philippe were all there for the usual Sunday run course and so I ran with them at a far more sedate speed than usual.

The forest was lovely again this morning as the sun had decided to appear again and the temperature was slightly milder than of late. It was very easy going and I ran with Pierre-Herni and Ralf for the first half until the barrier and then with Philippe and Sophie for the remainder.

10.8 km all up in 1:02. Felt good, very easy. Finished reading "Once a runner" this afternoon. Absolutely compelling stuff. So much to empathise with. Inspired me for next Sunday.

Saturday run

I woke up at 8:00 am at went for our now routine Saturday run to Cora lake with Nick again this morning.

The plan was to take the 15km run easily this morning with the Paris Marathon looming. Only 8 days to go to the big event and I didn't want to take any risks by injuring myself on a training run so close to the race. As it was, when I got up this morning I could feel a slight pull in my right buttock and so I did some stretching exercises to try and relieve this. These stretches only appeared to make the pain worse, so I gave this up as a bad job. The coaches are right that advise to do stretches after a warm-up first. I put my kit on and went for the run instead.

I picked Nick up and we ran into the forest at a leisurely 5:00 per km pace. As we warmed up, the pace picked up too. After 5km we were runing at 4:25 pace and we had to make a conscious effort to slow down. We ran at a steady 4:30 - 4:35 pace for a few more kilometres before slowing down for the last 5km and running these very steadily.

It was cold again this morning with a strong breeze. Hopefully the weather will improve next week as I wouldn't like to run the marathon with a strong wind. Hailstorm this afternoon - could do without this too please ! Stopped at Nick's to pick up 'Once a runner' by John L. Parker which I'm now reading. Really good novel with descriptions of races that I can empathise with.

15km this morning in 1:12. Average pace of 4:50 per kilometre. Fine as last weekend preparation.

Thursday intervals

Well it wasn't really the plan to do intervals this evening, since the Bible stated that it was a 20 minute warm-up followed by 2x10 minute at marathon pace, it's just that this never really happened.

I got to the club in a rush, having left work late and then driven like a madman to get to the training session on time. I arrived to a large round of applause, but it only took me a nanosecond to realise that I wasn't being encouraged in my tardiness but Thierry was for his marathon performance in Rome. I slipped on my kit and joined the crowds for the evening's session. Big turnout this evening with all the regulars except Régis present: Fabrice, Nick, Mireille, Alex, Philippe et al.

The warm-up went by quickly as I chatted to Jean-Claude (in his early seventies: V4) about his plans for races in the coming months. He's going to up his distances soon and run a few trails of 50 - 60 km before attacking some longer trails of just under 90km in the Summer. His real aim is to do the UTMB, the trail around Mont Blanc: 164km and 9000m of ascent. I hope my goals will be similar when I'm his age. Only one person in their seventies has managed to finish the UTMB, so Jean-Claude is motivated. I told him to keep it up as he regularly brings home the gold medals in his age category for the club. He finished the half-marathon in 1:39 a few weeks ago. Fantastic performance for a seventy year old.

Anyway, having chatted to Jean-Claude and most of the female members of the club who wanted to know about Laurence (getting better, having managed to go for a run this morning), we arrived back at the track for this evening's session. The plan was to do 4x1500m off 400m recovery. I said that I'd take part but at 4:00 per km pace in order not to tire myself out.

The group started fast and I tagged along towards the middle with Mireille. She picked up the speed over the last half and we overtook some other runners as, despite my plans, I hung on to her shoulder and stayed with her to the finish. 5:45 - not exactly the sedate pace I'd have chosen but I was still feeling good.

The second interval started slower. In fact, the group had been planning to run the first at VMA, the next 2 at 10k pace and the last at VMA. I followed Mireille around on the second interval too and then picked up the pace slightly when Miguel told us that we were taking it too easy. Finished spot on my target time of 6:01.

Third and last intervals, I could contain myself no more. I hit the front almost from the start and led the intervals keeping the pace very steady and trying not to lose everyone. Mireille and Fabrice followed me closely with Nick just afterwards, especially into the wind which had begun to pick up down the back straight. I was happy at the front, setting the pace and leading. Definitely my favourite position for these track sessions. Next two intervals were completed in 5:50 and 5:35.

Felt good at the end: not too tired and capable of running a few more. Everything looks promising for next Sunday.

13.75 km all up in 1:17.

Tuesday taper

Into the last 2 weeks before the Paris marathon and the tapering has begun.

I turned up at the club tonight having read the Bible which stated 2 x 10 minute marathon pace after a warm-up followed by a warm-down. Unfortunately, Fabrice wasn't there tonight, as I'd been expecting his version of tonight's events and to follow him. In fact, the turnout was rather low tonight with most of my usual running companions absent: Fabrice, Régis, José, Bruno, etc.
Instead, I asked Philippe what his plans were and then decided that a 6x800m threshold workout sounded fine.

A quick warm-up towards St Germain terrasse and by the swimming pool and we were back at the track for the workout. Mireille and Nick B had joined us so it was a small group of the 6 of us: Philippe, Nick, Nick B, Mireille, Adrien ( a new youngster) and myself who set off around the track.. Michel the old coach was watching our progress and giving us friendly but annoyingly unhelpful advice. Apparently, he was a really quick athlete in his day (1:09 over the half-marathon) but despite his 40 year's experience, his coaching methods tend to depress me rather than inspire: your stride is wrong, shorten your stride, run wider around the bends, etc. etc.

Anyway, we set off and ran the first 800m very easily (too easily actually) in 3:10. Following the 200m recovery, I took the lead in the second interval determined to pick up the pace and so we finished this one in 2:59. From then on, the aim was to make a second per interval faster over the distance, taking it in turns to lead the group over the 800m. Intervals went as follows:

3:10, 2:59, 3:00, 2:58, 2:57, 2:57

So I found it fairly comfortable and certainly wasn't pushing my heartrate to the max. Again, I far prefer leading the group at my pace than following at a pace imposed on me, which I find a lot harder to follow. Most enjoyable session though and a great warm-down for the marathon next week.

12.2 km all up in 1:06. Good fun.

Back to Grouchy

It's been a while but since the Bible said that I had to go for a run today, I followed the plan and went for a midday jog to Grouchy Castle.

I asked F-X if he was interested in coming along, but since he'd spent a rotten weekend arguing with his wife, thinking about work and, worst of all, feeling lousy when he went running, he wasn't at all interested in my offer. I set out by myself to the swimming pool and changed into my running clothes determined to go for an easy hour around the castle grounds.

The weather was lovely, with the sun out and the temperature around 15°C. Following yesterday's long run, the aim wasn't to set any speed records but just a recovery run at an easy 4:45 pace. It wasn't going to be easy to judge my pace as I'd left my Garmin at home but I set off with the intention of taking it easy and letting my body find a comfortable pace.

I could feel the kilometres in my legs as soon as I set off. What had seemed an easy pace yesterday, was 10 times harder today. Nevertheless, I climbed the short hill into the castle grounds and was out of breath already as I began my loops in front of the castle. The 4 loops I had intended to run initially turned into 3 as I cut my run short, not wanting to overdo things. The pace was steady, the shoes were fantastic and all pains in the legs have now disappeared.

Tired now this evening and feeling the effect of 3 days running in my legs. 9.3km all up today. No idea about the time but probably 4:45 pace per km. Good effort nonetheless.

Long Sunday run

I had planned this run for a while as it's the last real effort before the marathon in 2 weeks time.

The original plan had been for Laurence to accompany me on the mountain bike as I ran the 32 km trail into Marly forest around Feucherolles and St Nom la Breteche. Unfortunately, Laurence has fallen ill with a nasty throat infection and a slight temperature, and had to abandon her hopes of running a last long run this weekend and accompanying me at the same time. Luckily, Henry agreed to come with me on the bike and carry the water and energy gels.

We set off at 9:00 am and the weather, so lovely yesterday, had taken a turn for the worse. It was cool (5°C) and slightly misty. We set off through the forest at Le Mesnil and headed towards the St Germain training ground. I was running easily beginning at 5:00 pace and then speeding up to 4:40 then 4:30. I felt good through the forest with my new shoes on. Although they're not ideal for trails, they are excellent support along the roads. I'll definitely be wearing these for the marathon. Henry was a little cold at this point as it was easy going on the bike and so I pushed on as best I could without compromising the end of the run.

We went past the club and through the forest towards the agricultural school. We caught a group of mountain bikers up the hill here and they encouraged us as we overtook them. Henry had warmed up by now and I was beginning to sweat. A few minutes later, after 10km, I had my first gel and some water off Henry to wash it down. The gels were not strictly necessary but I wanted to test them before using the same in the marathon. Although not exactly tasty (blood orange flavour !), they went down without any problem and didn't cause any stomach cramps or anything else for that matter. I took one after every 10km, and the energy levels weren't a problem as a result. That first gel at 10km is the hardest as you don't feel you need anything but it does react before you go into the red and it's too late.

We left the flat ground now and headed into the hills of Marly forest. I ended up waiting for Henry at this point up the hills. The bike was harder going than on foot with tree trunks to climb over in places. It was towards Feucherolles that I began to have problems with my right knee. The ligaments behind the knee on the left side would click and I would lose support in the joint. This was most uncomfortable and I wondered if I wouldn't have to pull up and stop. I concentrated on keeping my leg movements straight as I ran and although this helped, it didn't stop the problem entirely. Only after St Nom la Breteche, after 19 km, did this ease as we reached flatter surfaces and faster sections again.

I'd been running between 5:00 - 5:30 kilometres in the forest but as soon as we got abck to the tarmac sections in the forest, I was able to push the pace to 4:20. Another gel later and I was running at 4:03, 4:08, 4:19, 4:02. We met Anne at this point on her rollerblades and she accompanied us for a few hundred metres which was lovely. I told her how far we'd gone and asked about the ladies long run yesterday which had been accomplished successfully. We left Anne at the St Germain corssroads and carried on back past the club. Henry had had enough of trails by this point and was beginning to be sore on the bike. We decided to run back along the roads to Le Mesnil and since home was within reach now, I pushed the pace again.

The last 5 kilometres were run in 4:19, 4:04, 3:54, 4:06 and then 4:25 back up the hill to home. Faster than marathon pace and not bad after 2 hours of running already under the belt. I was really pleased and this has given me plenty of confidence for the marathon and the 3 hour objective. Now only if that damn knee holds out ...

33.25 km all up in 2:37 or an average of 4:44 per km. Chuffed with myself.