Done my last big run on Sunday and the tapering begins today for the VLM. I wanted to do either 24 miles or a 3 hour run, which ever came first. I went out Martin Swenson from PLS on a cold Sunday morning around 07:00. Martin wanted to run around 7:30 pace which is probably a bit too quick for me in a long practice run. We settled into a pace of around 07:30 – 07:45 along the loop line which is a godsend for runners. It’s traffic free, flat and sheltered from the sun and wind.
I felt really good on the run and was comfortable chatting all the way. You’d think you’d run out things to discuss in 3 hours but I was eagerly picking Martin’s brain about what to expect on the big day. Martin ran a brilliant 2:38:55 in 2011 and was an agonisingly close to the Penny Lane all time club record of Nigel Grants – just 19 seconds off! So he’s been putting in all the hard work again this year to try and break that, we were laughing about all the extra effort just to gain 30 seconds or so, it sounds insane but even with a marathon, the margins are so slim.
We ended up doing the 24 but slightly over the 3 hours mark – saying that we probably were moving for 3 hours and I ate like a horse after the run! Along with the long run I had another promising solid week of training and faired pretty well in the 12 stage relays on the Saturday – more that below.
So, I’ve got my hotel booked and I’ve been going over the information pack and course with a fine tooth comb. Like Martin I’ll be trying to crack the Penny Lane record – the V40 version of 2:49:22 and the way I feel it’s definitely a realistic goal. Saying that I’ll still be setting a few goals, like a. finishing injury free and b. getting under 3 hours and c. getting a pb which will be sub 2:55:36.
On to the relays…
Northern 12 Stage Relays Sefton Park – Liverpool
With the 12 stage being on our doorstep, Penny Lane we able to field 2 full teams for the men and women. After the inevitable drop outs due to injury or other commitments, I was to run the third leg and second ‘long’ leg that was listed as being roughly 4.9 miles. The course itself was seemed twisty and turny which, having the turning prowess of an ocean liner, I’m not usually a fan of. James McNally led us out for the 1st leg in a blistering time and in a great position of 24th. The leg was closer to 4.7 miles for the longer effort with the short leg being 2.9. Ste Maguire took the 2nd short leg and handed over to me for the 3rd leg .
I wanted to try to average 5:40 and keeping in mind I didn’t want to loose anymore places! I seriously doubt we’d get the top 25 required for the Nationals as we had a few of the quicker lads missing but we still wante to finish as high up as possible. As usual the PLS support was out of this world, fella running 4:30 mile pace were given polite applause but when one of our lot passed through you’d think they were crossing the line for Olympic gold, brilliant!
I lost a few places but was still managing to stick close to the 5:40 pace and on the 2nd lap I turned up the pace for the last mile, handing over to Martin Swensson for his leg in 26:51 – 5:42 average. I felt comfortable mad seeing over runners times the course wasn’t really ‘quick’ but a nice route all the same.
The Penny Lane A team ended up 30th which was good going for a small club with a few runners missing, Liverpool Harriers dominated the proceedings, winning by over 1 min 30 secs. I was more than happy with my time, and really enjoyed the day.
The following week I still went to the track but the lack numbers (5 lads!) meant Dave out on a shorter, more relaxed session. I went to Wales for the Easter weekend, still got a few runs in but waited until Monday to do my 18 miler. So, nearly there now. On the one hand I’m looking forward to the marathon but as always with these races, you want it to be upon you. I just have to be patient and keep plugging away with the training.
WEEK THIRTEEN 26/03-01/04
MONDAY steady 6.5 6.5
TUESDAY 6:10 x 4 mins x 5 with warm up/down am - 10 x 400m at 5:35 session at Clarkes with PLS warm up/down pm 15.5
WEDNESDAY 4.5 miles at 7.05 then 3.75 at 6:25 8.15
THURSDAY 4 miles slow am - 10 miles with 6 miles in 36:58 - windy on the prom so 19:21 for the 1st 3 into the wind and 17:36 back - last mile was 5:32! 15
FRIDAY 6.35 miles xc steady 6.35
SATURDAY 12 stage relay - 4.70 mile long leg with warm up/dowm 7
SUNDAY Long Run - 7:30 average 24
Total 82.5
WEEK FOURTEEN 02/04-08/04
MONDAY 7 miles steady 7
TUESDAY track session - 3 x 4 mins @ 5:35 4 x 2 mins @ 5:21 4 x 1 mins @ 4:35 - warm up/down 9
WEDNESDAY 6.5 miles steady 7
THURSDAY 6 miles, last three at marathon pace 6
FRIDAY 6 miles slow, last two at marathon pace 6
SATURDAY rest 0
SUNDAY 4 miles steady 4
Total 39 |