London Marathon 2016

big-ben-mediumI raised nearly £4000 for the Inland Waterways Association (UK) by taking part in the London Marathon on April 24! Participation, let alone finishing, was touch and go. My right knee had become inflamed on Saturday 16th, but ice treatment and physio-therapy got me back into shape. Three training runs were cancelled…
The training programme was adapted from Martin Yelling’s plan published in the Marathon News magazine in 2015, available here. The list is in reverse order for a quicker read of the latest entries, followed by the ARCHIVE from 2015 until abandonment due to the hamstring injury.
After a cycle accident on Thursday 25/2,  8 sessions had to be skipped.

The other challenge is fund-raising on my page77% raised so far towards the target of £5000 for The Inland Waterways Association, from 17 different countries on 4 continents.

Sunday 24/4 — D-Day!
—————————– DONE 42.17 km in 4:10:57, average 5:57/km, 93rd out of 243 in my age category 65-69
Saturday 23/4
— in London, 10 mins easy
—————————– DONE 2.14 km in 12:01, average 5:36/km, in Ruskin Park. That’s it, training finished!
Thursday 21/4
— 15 mins easy
—————————– DONE 5.09 km in 30:39, average 6:01/km, in Ruskin Park, London, one day later; physio said leave it till Saturday but by doing it on Friday I can make it a shorter run on Saturday, as per programme. This means only 3 runs cancelled. Knee stable.
Tuesday 19/4
— 10 mins easy, 3.2 km at marathon pace, 10 min easy — CANCELLED
Monday 18/4
— 20 mins easy — CANCELLED must rest the knee!
Sunday 17/4
— 70 mins easy — CANCELLED after pain and swelling of right knee, went to A&E in Grenoble hospital,it’s a hygroma; treatment is plenty of ice. After all this effort, so frustrating
Saturday 16/4
— 30 mins easy
—————————– DONE 3.98 km in 21:02, average 5:17/km, got confused between the Saturday and Monday (20 mins) runs, but this ‘easy’ ended up being the fastest!
Thursday 14/4
— 10 mins easy, then 5 times [2 mins tempo, 2 mins jog recovery], 10 mins marathon pace, 10 mins recovery, = 50 mins
—————————– DONE 9.25 km in 50:01, average 5:24/km, with the series as prescribed. Discussed marathon pace with coach Serge: 5:40/km, to go faster towards the end?
Tuesday 12/4
— 10 mins easy, 15 min marathon pace, then 4 times [60 secs tempo – 60 secs walk recovery], 10 mins easy, = 43 mins
—————————– DONE 8.16 km in 45:16, average 5:33/km
Monday 11/4
— 30 mins easy
—————————– DONE 5.12 km in 30:01, average 5:52/km, respecting the ‘easy’, which feels almost strange, but back to marathon pace tomorrow for 15 mins!
circuit-100416Sunday 10/4
— 90 mins easy
—————————– DONE 16.62 km in 1:38:06, average 5:54/km, a bit longer than planned, the time to reach Gières and the tram (see itinerary left)
Saturday 9/4
— 10 mins easy, 20 mins steady, 20 mins marathon pace, 5 mins fast, 10 mins easy = 65 mins
—————————– DONE 11.88 km in 1:04:37, average 5:26/km, progression as per menu, easy 10 at 10.4km/h, steady 20 at 10.8km/h, marathon 20 at 11.4km/h, fast 5 at 12.6km/h, easy 10 (approx) at 10.5km/h. Practically the ‘peak’ session before tapering
Friday 8/4
— 60 mins steady
—————————– DONE 7.22 km in 36:14 (on Thursday 7/4 instead, with the group), average 5:01/km, series of 5 times 600m
Wednesday 6/4
— 80 mins steady
—————————– DONE 16.18 km in 1:25:19, average 5:16/km, with Jean-Michel round the long Isère loop, this was my fastest run of 12-20km.

Tuesday 5/4 — 12 min easy, then 5 times [6 mins threshold, 2 mins jog recovery], 12 mins easy, = 64 min
—————————– DONE 6.85 km in 36:19, average 5:18/km, coach had a different plan, ‘cushioning’ after Sunday’s effort, with a series of 9 times 200m and 200m recovery.
Sunday 3/4
— semi-marathon Grenoble-Vizille, take it easy on the long climb up, remember this is a training run, and not too fast on the way down!
—————————– DONE 22.31 km in 1:57:54, average 5:17/km, official distance 21.60km and time 1:58:14, making it 5:28/km. 19th in my age category (veteran 3)!
Friday 1/4
— 15 mins easy
—————————– DONE 2.71 km in 15:02, average 5:33/km
Thursday 31//3
— 20 mins easy
—————————– DONE 7.10 km in 37:12, average 5:14/km, wow that wasn’t really ‘easy’! Was led on by four fellow runners in Sunday’s ‘half’ to Vizille. Spring in the air!
Wednesday 30/3
—————————– DONE 10.58 km in 56:24, average 5:20/km, I just had to squeeze in this extra session, to follow Martin’s planned run for yesterday; I did all 6 times, averaging 5:09/km, then a little less of the final easy part
Tuesday 29/3
— 12 mins easy, then 6 times [4 mins marathon pace, 60 secs faster, 60 secs jog recovery], 12 mins easy, = 60 mins)
—————————– DONE 6.22 km in 32:11, average 5:10/km, following coach Serge’s alternative idea of 30 secs hard 30 secs jog recovery, about 11 times, on a slightly undulating loop, all good fun, getting prepared for Sunday’s half-marathon
Monday 28/3
— 40 mins easy
—————————– DONE 7.68 km in 40:40, average 5:18/km, reassuring after yesterday’s go slow!
Sunday 27/3
— 34 km easy, ‘just bank the miles’
—————————– DONE 27.71 km (only) in 2:51:46, average 6:12/km, very, very slow! This Goncelin run worked much less well than last year on same date. Took trams from Gières instead of running all the way home. Rain, the cold, various excuses!
Saturday 26/3
— 10 mins easy, 15 mins marathon pace, 15 mins faster, 10 mins easy recovery, = 50 mins
—————————– DONE 9.36 km in 50:02, average 5:21/km, down to 5:00 for the faster 15 mins, practically no more pain in shoulder and rib!
Thursday 24/3
— 80 mins steady
—————————– DONE 12.04 km in 1:06:09, average 5:30/km, but time was too short to go the whole hog. Good run with Grenoble group along the Isère.
Tuesday 22/3 — 12 min easy, then 10 times [2 mins threshold, 2 min jog recovery], 12 min easy
—————————– DONE 5.36 km in 28:36, average 5:20/km, feeling better, coach suggested doing 30 secs hard + 30 secs recovery 12 times, so that’s what I did, 14 times.
Monday 21/3
— 12 mins easy, then 5 times [6 mins threshold, 2 mins jog recovery], 12 min easy, = 64 mins
—————————– DONE 11.09 km in 1:04:02, average 5:46/km, but not feeling too good (cold, and shoulder/rib still hurting), fastest ‘threshold’ was 31 secs per 100m
Sunday 20/3
— race a half marathon to practise race day prep (switched to Sunday 3/04)
circuit-lancey-200316-red—————————– DONE 22.06 km in 2:09:28, average 5:52/km, not a race, and so much slower than the Moirans run on February 14! Particularly over the last third. Turned back at Lancey bridge. But good practice for hydration and fuelling.
Saturday 19/3 — 40 mins easy
—————————– DONE 7.03 km in 40:01, average 5:42/km
Thursday 17/3
— 12 mins easy, then 10 times [2 mins threshold, 2 mins easy jog], 12 mins easy, = 64 mins
—————————– DONE 12.01 km in 1:05:05, average 5:25/km (delayed to Friday 18), almost back to normal, can now try a long run again on Sunday…
Tuesday 15/3
— 10 mins, then 5 times [6 mins threshold, 2 mins jog recovery], 12 min
—————————– DONE 6.46 km in 33:33, average 5:11/km (delayed to Thursday 17), including 3 times 400m, 3 times 300 and 2 times 200m (with the Grenoble city group)
Monday 14/3
— 40 mins easy
—————————– DONE 7.87 km in 41:24, average 5:16/km (delayed to Tuesday 15), including 4 times 1000m, fastest km was 4:29, coach Serge said stop at 4 laps, the faster guys did 5! Good feelings, hope to ease back into ‘normal’ times shortly.
Sunday 13/3
— 32 km steady, aiming to run the last 5 km faster
CANCELLED, this one had to be, I’m afraid!
Saturday 12/3
— 40 mins easy
—————————– DONE 6.84 km in 40:29, average 5:55/km (delayed to Monday 14)
Thursday 10/3
— 12 mins easy, then 3 times [10 mins tempo, 3 mins easy jog recovery], 12 min easy, = 63 mins
—————————– DONE 10.85 km in 1:03:36, average 5:52/km (delayed to Saturday 12), but none of the tempo stuff; a general slowdown, with the rib hurting. Progress in question.
Tuesday 8/3 — 12 mins easy, then 8 times [90 secs threshold, 30 secs hard, 2 mins easy], 12 mins easy, = 56 mins
—————————– DONE 6.04 km in 33:35, average 5:34/km (delayed to Thursday 10), including 5 times 300m with 80 secs recovery, shorter run because shoulder very sore (too much load on it while clearing garage the night before). Not good!
Monday 7/3
— 40 mins easy
—————————– DONE 7.12 km in 38:41, average 5:26/km, including 8 times 400m and 40s jog recovery (delayed to Tuesday 8).
circuit-brie-070316-redSunday 6/3 — 21 km steady
—————————– DONE 21.98 km in 2 hrs 11:46, (delayed to Monday 7), average 6:00/km, with 360m climb to Brié, roughly the first half of the Grenoble-Vizille half marathon in four weeks, before left turn after km 8
Saturday 5/3
— 10 mins easy, 10 mins steady, 10 mins easy, 10 mins marathon pace, 10 mins hard, = 50 mins
—————————– DONE 9.15 km in 52:26, average 5:44/km, with some slow sections because of the terrain, but a steady 5:12 for the last 2 kilometres
—————————– DONE also 7.87 km in 45:50, average 5:50/km, the same afternoon, with rucksack, running to Alinéa in Saint-Égrève to pick up some curtains (a utilitarian run!)
Thursday 3/3
— 70 mins steady
—————————– DONE 13.64 km in 1 hr 18:23, average 5:45/km, yes, back on the block, just one week after the frightening accident! The shoulder hurts, but that’s normal
Tuesday 1/3
— 12 mins easy, then 4 times [3 mins at threshold, 90 secs jog recovery], 15 mins marathon pace, 12 mins easy, = 57 mins — CANCELLED
Monday 29/2
— 40 mins easy — CANCELLED

car-door

The dreaded car door!

Tuesday 1/3 — 12 mins easy, then 4 times [3 mins at threshold, 90 secs jog recovery], 15 mins marathon pace, 12 mins easy, = 57 mins — CANCELLED, and feeling worse again, physio pushed the rib
Monday 29/2
— 40 mins easy – CANCELLED
Sunday 28/2
— 32 km steady, run last 6.5 km at marathon pace — CANCELLED, but feeling a lot better!
Saturday 27/2
— 10 mins easy, 20 mins steady, 10 mins easy, = 40 mins — CANCELLED, limping a lot in left leg
Thursday 25/2
— 12 mins easy, then [7 mins threshold, 2 mins jog recovery, 6 mins + 2 recovery, 5 min, 4 mins, 3 mins, 2 mins], 12 mins easy, = 63 mins
Regrettably CANCELLED following accident in the morning, knocked off my bike by opening car door, injured in thorax and left leg, but no broken bones at least! Just a slight luxation of the uppermost rib.
Tuesday 23/2
— 12 mins easy, then 10 times [70 secs hard, 2 mins jog recovery], 12 mins easy, = 56 mins
—————————– DONE 9.78 km in 55:48, average 5:42/km (delayed to Wednesday 24th), the 70 secs hard were around 275m, or just over 25 secs per 100m
Monday 22/2
— 40 mins easy
—————————– DONE 6.72 km in 37:55, average 5:39/km (delayed to Tuesday 23rd), again in Bagneux, Fontenay-aux-Roses and through the Parc de Sceaux. Clocked up 200km so far this month!
Sunday 21/2
— 27 km steady paced, practising fuelling and hydration strategies
—————————– DONE 24.83 km in 2 hours 25:37, average 5:52/km (delayed to Monday 22nd) through the Parc de Sceaux and up and down the ‘switchback’ coulée verte (Massy to the south, round Bagneux cemetery to the north)
sceaux-210216
Saturday 20/2
— 12 mins easy, then 10 times hills [45 secs hard uphill, jog down to recover], 12 mins easy, = 45 mins? (delayed to Sunday 21, in Parc de Sceaux)
DONE 11.05 km in 1 hour 5:03, average 5:50/km, a ‘technical’ session with the 10 climbs (photo left)
Thursday 18/2
— 65 mins steady (delayed to Friday 19)
DONE 12 km in 1 hour 4:26, average 5:50/km
Tuesday 16/2
— 12 mins easy, then 6 times [4 mins tempo, 2 mins jog recovery], 12 mins easy, = 60 mins
DONE 7.40 km in 38:28, average 5:12/km, different (shorter) plan with the Grenoble group, 10 times 300m with 40 secs recovery, 78-82 secs each.

Monday 15/2 — 40 mins easy
—————————– DONE 6.73 km in 38:32, average 5:43/km, with new trail shoes
Sunday 14/2
— 24 km easy (or half marathon as training run)
—————————– DONE 24.51 km in 2 hours 12:28, average 5:24/km, home to Moirans station, with 4 mins to spare to get the 11:21 back to Grenoble! Time for the half marathon (21.1km) was just under 1 hour 54 mins.
Saturday 13/2 — 10 mins easy, 30 mins steady, 10 mins easy, = 50 mins
—————————– DONE 9.11 km in 51:38, average 5:40/km, Le Fontanil to Grenoble
Thursday 11/2
— 12 min easy, then 3 times [8 mins tempo, with 3 mins easy jog recovery], 12 mins easy, = 57 mins
—————————– DONE 7.00 km in 34:50, average 4:59/km, including 4 times 1000m instead of the 8 mins (with the Grenoble city group)
group-COS-grenoble
Tuesday 9/2
— 12 min easy, then 4 times [3 min at threshold, 90 secs jog recovery], 15 mins marathon pace, 12 mins easy, = 57 mins
—————————– DONE 9.57 km in 51:54, average 5:25/km, including all the intervals, shorter final easy run, marathon pace could be 5:35-40 (Wednesday 10)
Monday 8/2
— 40 mins easy
—————————– DONE 8.65 km in 57:20, average 6:38/km, King’s Cross to Camberwell Green with 10kg rucksack on my back.
Sunday 7/2
— 20 km easy
—————————– DONE 20.26 km in 2 hrs 06:44, average 6:15/km, on the course of the half marathon in Eyam, Derbyshire, involving 550m of climbing!
Saturday 6/2
— 12 mins easy, 5 km tempo run, 12 min easy, = 50 mins?
—————————– DONE 9.89 km in 57:03, average 5:46/km, from Finsbury Park on to Hampstead Heath, including hills!
Thursday 4/2
— 60 mins steady
—————————– DONE 6.78 km in 35:37, average 5:15/km, with the Grenoble town hall group, including 2 times 1700m at about 4:40/km (caught up day’s delay)
Tuesday 2/2
— 12 min easy, then 5 times [4 min at threshold, 2 min jog recovery], 12 min easy, = 54 min
—————————– DONE 9.85 km in 53:15, average 5:24/km, Wednesday afternoon from Avignon centre across the Barthelasse island up to the Rhône locks, strong headwind on the northward run
Monday 1/2
— 40 min easy
—————————– DONE 8.92 km in 48:32, average 5:26/km, Tuesday evening in Avignon, nearly tripped over a chain on the quai de la Ligne
Sunday 31/1
— 13 km easy (end of a week of easy runs)
—————————– DONE 13 km in 1 hr 11:28, average 5:30/km, again one day later (Monday lunchtime), including climb of 80m to a point behind Eybens
Saturday 30/1
— 30 mins easy
—————————– DONE 5.73 km in 31:28, average 5:30/km, but one day later
Thursday 28/1
— 30 mins easy
—————————– DONE 6.01 km in 35:44, average 5:57/km, running from U-Bahn at Freiligrathplatz to the airport to pick up phone charger, back to Lohausen
Wednesday 27/1
— 40 mins easy | (easier week to allow for adaptation)
—————————– DONE 6.94 km in 40:02, average 5:46/km
Monday 25/1
— 30 mins easy
—————————– DONE 5.96 km in 36:17, average 6:05/km, slow going south from Kaiserswerth at night-time through a rough path across meadows along the Rhine, faster coming back. Contrast between slowest km 7:46 and fastest 5:04!
Sunday 24/1
— 16 km easy
—————————– DONE 10.42 km in 1 hour 1:49, average 5:56/km, had to make this one shorter to get to the Düsseldorf boat show for the day; hope to compensate!
Saturday 23/1
— 10 mins easy, 10 mins steady, 10 mins hard, 10 mins easy, = 40 mins
—————————– DONE 7.54 km in 40:27, average 5:22/km, running along the Rhine north from Kaiserswerth near Düsseldorf
Thursday 21/1
— 1.6 km easy, 2 x [1.6 km steady, 1.6 km tempo], 1.6 km easy
—————————– DONE 10.74 km in 58:30, average 5:27/km, with Jean-Michel after breakfast, hence change of plan from the 1600m pace-changing
Tuesday 19/1
— 12 mins easy, then 6 times [3 mins at threshold, 2 mins jog recovery], 12 mins easy, = 54 min
—————————– DONE 11.82 km in 1 hr 3:47, average 5:24/km, including 6 x 600m
Monday 18/1
— 10 mins easy, 30 min steady, 10 mins easy, = 50 min
—————————– DONE 5.93 km in 32:19, average 5:27/km, battery failed before completion, but was going steady at 5:19 for 4 km. Already 117km in January
Sunday 17/1
— 13 km easy
—————————– DONE 13.32 km in 1 hr 14:18, average 5:35/km
Grenoble ‘loop’ via Stade des Alpes, hospital, quai Saint-Laurent, then south to Carrefour and back through Villeneuve and its series of ‘mini-mountain’ man-made hills
Saturday 16/1
— 12 mins easy, then 6 times [2 mins threshold, 2 mins jog recovery], 12 mins easy, = 48 mins
—————————– DONE 11 km in 1 hr 1:06, average 5:33/km
Friday 15/1
— 35 mins easy (switched with Monday 18)
—————————– DONE 5.21 km in 30:38, average 5:53/km from Lyon Part-Dieu with 9kg rucksack on back (between two trains)
Wednesday 13/1
— 60 mins steady with Jean-Michel
—————————– DONE 11.29 km in 56:58, average 5:03/km, fastest ever!
Monday 11/1
— 35 mins easy run
—————————– DONE 7.8 km in 42:28, average 5:27/km
Sunday 10/1
— 10km steady
—————————– DONE 11.39 km in 59:43, average 5:15/km (fastest!)
Saturday 9/1
— 10 min easy, 20 min steady, 10 min easy, = 40 min
—————————– DONE 6.08 km in 31:17, average 5:09/km (excluding the wind-down 10 mins because battery ran out, hence fastest run, in the rain!)
Friday 8/1
— 30 mins easy
—————————– DONE 5.70 km in 32:46, average 5:45/km (one day later!)
Tuesday 5/1
— 12 mins easy, then 5 x [5 mins steady, 60 sec tempo], 12 mins easy
—————————– DONE 9.79 km in 55:01, average 5:37/km
Monday 4/1
— 30 mins ‘easy’
—————————– DONE 10.00 km in 56:27, average 5:39/km

ARCHIVE FROM 2015

Saturday 11/4 — 10 min easy, 20 min steady, 20 min marathon pace, 5 min fast, 10 min easy CANCELLED, forced to withdraw from the event…
Friday 10/4 — 60 min steady CANCELLED
Wednesday 8/4 — 80 min steady CANCELLED, massage session
Tuesday 7/4 — 12 min easy, then 5 times [6 min threshold – 2 min jog recovery], 12 min easy CANCELLED
Sunday 5/4semi-marathon Grenoble-Vizille, take it easy on the long climb up, remember this is a training run, and not too fast on the way down!
FAILED!! hamstring played up after 3km, forced to abandon and follow the race for 3 hours in the broom wagon!

Friday 3/4 — 15 min easy CANCELLED, massage session
Thursday 2/4 — 20 min easy CANCELLED, massage session
Wednesday 1/4 – 10 min easy, then 5 times [3 min tempo – 2 min jog recovery], 10 min easy (total 45 min)
—————————– DONE 8.17 km in 45:01, average 5:31/km
but slight pull on hamstring in right leg
Monday 30/3 — 40 min easy
—————————– DONE 7.21 km in 40:02, average 5:33/km
Sunday 29/3 — 32 km, trying to run the last 5 km faster
—————————– DONE 32.36 km in 3 hrs 15:51, average 6:03/km
Saturday 28/3 — 10 min easy, 15 min marathon pace, 15 min faster, 10 min easy recovery
—————————– DONE 9.35 km in 49:42, average 5:19/km
Thursday 26/3 — 20km steady
————————— DONE 20.64 km in 1 hr 55:05, average 5:42/km
Tuesday 24/3 — 12 min easy, then 10 times [2 min threshold – 2 min jog recovery], 12 min easy
—————————– DONE 5.25 km in 27:22, average 5:13/km
involving shorter intervals of 200m, running with the same Grenoble group that I trained with a couple of times in November 2014
Monday 23/3 — 12 min easy, then 6 times [4 min marathon pace – 60 sec faster – 60 sec jog recovery], 12 min easy
—————————– DONE 10.21 km in 57:18, average 5:37/km
Sunday 22/3 — 12 min easy, then 6 times [4 min marathon pace – 60 sec faster – 60 sec jog recovery], 12 min easy, plan changed to a steady 9km run
—————————– DONE 8.84 km in 47:51, average 5:25/km
but slow start because of pain in right hip
Saturday 21/3 – 40 min easy
—————————– DONE 7.29 km in 40:58, average 5:37/km
Wednesday 11/3 — 20 km
—————————– DONE 20.19 km in 1 hr 55:05, average 5:42/km
but felt a groin injury (right side), diagnosed the next morning as a hernia, not too serious, but have to cancel runs for about 10 days! Hence the gap to March 21.
Tuesday 10/3 — 40 min easy
—————————– DONE 7.69 km in 40:06, average 5:13/km
Monday 9/3 — 10 min jogging, 10 min steady, 10 min marathon pace, 10 min threshold, 10 min jog recovery
—————————– DONE 10.77 km in 58:55, average 5:33/km

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