The Rotterdam Diary - M minus 10 weeks

Another good week of training...it's tough, but I'm enjoying it
Last 5 weeks' mileage; 53, 50, 58, 45, 62. Current peak target at M minus 3 weeks = 70

Due to the Club AGM, there was no training Tue evening, so I switched my second long run to the Tuesday. This week I completed 14 miles, with 11 miles at marathon HR effort. Average HR for the M-pace section was 150bpm (83% of max), producing an average mile-pace of 6:23 (2hr 46min marathon equivalent). Whilst I don't consider this to be a realistic marathon race-pace target at the moment, it was very encouraging nonetheless.

I've booked a flight to Rotterdam, so added to my earlier hotel booking, that completes my travel arrangements!

Thursday brought a tough hill-session (4x 5min of up/down @ approx 10k effort) in which I felt quite strong. Sunday saw a 2hr 31+m run of c.20.5 miles at 7:23 mile-pace. I wasn't feeling as good as during the 19-miler 2 weeks ago, but this week has been tougher. I maintained an even effort (av 136bpm - 75% HR max). Encouragingly, completing the distance was not a problem.

NHRR have a new Midweek League Rep...

and it's me!

I'm a big fan of the Herts & Essex Midweek Road Race League, so I'm looking forward to building on Derek Myall's good work last year. Let's have another great series with bumper turnouts and stunning results at every race! There are usually 4 races falling between mid-May and early July (dates still TBA). Races are normally between 8km-11km, and some are SEAA-certified 10k road races, which is good news for PB and record chasers!

Teams in Division 1 this year will be;

* St Albans Striders
* Garden City Runners
* North Herts Road Runners
* Fairlands Valley Spartans
* Trent Park Runners (promoted from Div 2)
* Royston Runners (promoted from Div 2)

Last year's MWL 10k at Stevenage >>>>

Three Counties XCL Table after Race 3 (Wootton)

Official new table shows we have climbed to 2nd place with 2 races to go...

Pos	Team	Points	Score
1	Wootton Road Runners	38	470
2	North Herts Road Runners	35	559
3	Ampthill & Flitwick Flyers	35	578
4	Stopsley Striders	29	1054
5	Dunstable Road Runners	28	1029
6	Bedford Harriers	23	1240
7	Wellingborough AC	21	1493
8	Biggleswade AC	19	1556
9	Leighton Fun Runners	16	2059
10	Northampton Triathlon	11	2734
11	Northampton Road Runners	10	2426
12	Olney Runners	8	2737
13	Team East Haddon	3	3917

The Rotterdam Diary - M minus 11 weeks

Feeling stronger every week...... but also sleepy!

The 57 mile week and 19M long run in 'M minus 12' (both new highs) whilst having no ill-effects, certainly made me feel very tired last week and also tightened up my hamstrings. However, I still did a good 2x 3M 10k-pace session on Tue and an encouraging marathon HR zone run on Thursday. In the latter, I managed an average mile-pace of 6:29 (2hr 50m marathon equivalent) over the final 9.5 miles of a 12.5 mile run. My average HR for the marathon-effort section was 148 (82% max), but I aim to raise this to the low 150s in future work-outs to more closely replicate anticipated race effort.

This last week, with the XCL race at Wootton (a tough 10k-effort workout in the context of M training) replacing my 2hr+ long run, counts as an 'easy' week. However, at 45 miles, it equals my BAU mileage before marathon preparations started! If all goes to plan, the next two weeks will both be 60+ milers and include a run of around 20 miles.


Dont forget to visit my JustGiving webpage and help me raise money for Cancer Research UK. Thanks to all those who have already made donations.

Wootton XCL 24th Jan 2009

Flying Squirrels found in Northamptonshire

Despite only 19 Squirrels (14 men and 5 women) making it up the M1 to the outskirts of Northampton, we had our best XCL meeting of recent seasons. A great team effort. This lukewarm XC-fan was certainly pleased he was there to be part it.

Wootton Race: overall team - 1st!
Wootton Race: men - 1st!
Wootton Race: women - 3rd
Overall team position after 3 races - 2nd!
Men and women both remain 3rd after 3 races

On a personal note, I was pleased with my position in the race of 16th (4th NHRR man), especially in the context of 1. my demanding preparations for the Rotterdam Marathon and 2. my below-par efforts at the previous XCL meeting. I'm also hopeful that I will have restored my position near the top of the individual MV40-49 rankings for the series.


On Statto's hill-ranking system, the Wootton course gets a score of 22.3 (average metres gained and lost per mile). To the left you can see how Wootton compares with other XC races.

The Rotterdam Diary - M minus 12 weeks

..three months to go and training has started well

My average weekly mileage over last 3 weeks has risen to 53, with a total of 57 in the week just gone. I've also managed to include 17M (2:01) and 19M (2:16) runs, the latter at an average HR of 75% HR max (race effort likely to be in the 80-85% range). My marathon paced runs have also been going well, as have my 10k-pace workouts. I'm particularly pleased to have coped with the 19M effort with no ill effects either during or after the run. All-in all, a very encouraging start.

This coming week will show a reduced mileage, due to 3-counties cross-country league race this Sunday replacing my normal long run. After 3 weeks of steady base-building, the reduced mileage will do no harm and also provides an opportunity to see how my 10k physiology is doing.

My major pre-marathon target is the Nike Milton Keynes half-marathon on 7th March. This should be the best possible indicator of how the training is really going and will help me review my marathon race-time targets. Currently, I still think aiming in the 2hr 50-55m range is not unreasonable. If preparations proceed optimally, then sub 2hr 50m might become a realistic target. My general rule will be to err on the side of caution however.

The Rotterdam Diary - M minus 13 weeks

I've booked a hotel both Sat and Sun nights as I thought a leisurely bath and chill-out would be preferable to a long journey with stiff legs on the Sun afternoon/evening. The hotel is only 1k from the start/finish, so that should work out quite well. Eurostar seems the best bet for getting there and will afford the most relaxed option I think.

I started with 15 weeks to play with until M-day. I split my training plan into five 3-week sections. The first 3 week section started on Mon 28th Dec. The main aim of this 3-weeks is to move my regular BAU weekly mileage up to about 50 miles (from 40-45) and start introducing regular spells at target marathon pace (by HR zone) - so far so good (apart from the snow).

Outline training plan
* Maintain normal 6 runs/week (no 2-a-days)
* Base weekly mileage 50 @ M minus 12 weeks
* Peak weekly mileage around 65 @ M minus 3 weeks
* 3 week taper (reduce distance but not intensity of workouts)
* 1 session/week around 10k pace (perhaps some faster)
* One run/week of 60-105 min (mostly at marathon pace)
* One run/week of 105-180 (peak) min (incl spells @ marathon pace)
* Rest of mileage made up from easy/recovery days as appropriate.
* Half-marathon tune-up race at M minus 5 weeks
* 10k tune-up race at M minus 2 weeks

(special thanks to Karen Dodsworth and Pete Sibbett for their help with this!)

Setting a target marathon pace, especially in a debut marathon seems quite tricky, so I’ve opted for the relatively conservative formula of doubling recent HM time (81 min) and adding an extra 7.5>8.0%. Currently, this predicts a time of about 2hr 54>55 min. I hope to modify this target as training progresses, in particular in relation to my HM race performance on 7th March. If I can do something around 01:19:30, that would predict 2hr 51>52 min for example. I also estimate that my target HR zone for the most of the race will be 148-154 (81-85% of HR max) and I will use this in training too. Again, I may modify this as training progresses.

I have managed to get my self a good starting zone (2hr 45 to 3hr), so this should help me set off without congestion. Sticking close to target pace in the early miles will then be down to my self-discipline.

Age% Score Rankings (Jan-Dec 2009)

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2		GibbsRachel	Thu 04/06/09	10kmRoad	WGC MWL 10k (RoTM)	00:36:34	82.95%
3		SCROWTHERPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:18	82.59%
4		McKeownAstrid	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:18:11	82.56%
5		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
6		McKEOWNSteve	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:16:41	82.43%
7		FramptonDavid	Sun 15/03/09	Half.Mar	Silverstone HM	01:24:21	81.46%
8		HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
9		SMITHERStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:20:12	80.82%
10		BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
11		HumphreysLuke	Sun 01/02/09	5MileRoad	Alsager 5	00:26:45	80.14%
12		chappellJane	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:19:29	78.69%
13		BERESFORDNick	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:16:44	78.35%
14		FootSusan	Sun 08/03/09	Half.Mar	Nike+ Milton Keynes HM	01:44:45	78.14%
15		JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM	01:29:10	77.75%
16		KelleyPaul	Sun 03/05/09	10kmRoad	Betty Willett 10k (Luton)	00:40:36	77.48%
17		PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
18		PriestleyChris	Fri 31/07/09	5kmRoad	Serpentine LFOTM 5k	00:20:13	77.31%
19		HutchinsonMark	Sun 13/12/09	Half.Mar	Bedford HM	01:23:56	76.50%
20		SHERWOODAdrian	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%

Men Rankings (Jan-Dec 2009)

Rank		Name	Date of Race	Event	Name of Race	Time	WAVA
1		HumphreysLuke	Tue 19/05/09	5kmRoad	Charndon 5k	00:16:38	77.93%
2		McKEOWNSteve	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:16:41	82.43%
3		BERESFORDNick	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:16:44	78.35%
4		SCROWTHERPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:18	82.59%
5		ROBERTSONMark	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:19	74.49%
6		SIBBETTPeter	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:20	82.44%
7		AtkinsJames	Fri 17/07/09	5kmRoad	Great City Run	00:17:21	74.35%
8		SAVILLEOliver	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:33	73.57%
9		McANENYCiaran	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:51	73.44%
10		SHERWOODAdrian	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%
1		HumphreysLuke	Sun 01/02/09	5MileRoad	Alsager 5	00:26:45	80.14%
2		SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
3		ScrowtherPeter	Fri 12/06/09	5MileRoad	Springfield Striders Friday 5	00:29:07	81.16%
4		COOKGary	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:31:45	67.97%
5		AnnettsMartyn	Fri 03/07/09	5MileRoad	Cranfield 5	00:32:52	70.79%
6		MALPELINickolas	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:33:00	69.96%
1		HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2		McKEOWNSteve	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:35:12	81.32%
3		AtkinsJames	Thu 14/05/09	10kmRoad	FVS MWL 10k (RoTM)	00:35:44	75.14%
4		BERESFORDNick	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:35:58	75.87%
5		ScrowtherPeter	Thu 04/06/09	10kmRoad	WGC MWL 10k (RoTM)	00:36:08	82.31%
6		SIBBETTPeter	Sun 09/08/09	10kmRoad	Bearbrook 10k (RotM)	00:36:27	81.59%
7		RobertsonMark	Thu 14/05/09	10kmRoad	FVS MWL 10k (RoTM)	00:36:39	73.26%
8		SAVILLEOliver	Thu 31/12/09	10kmRoad	Ely 10k	00:37:30	71.66%
9		CookGary	Thu 04/06/09	10kmRoad	WGC MWL 10k (RoTM)	00:38:20	70.59%
10		FramptonDavid	Thu 14/05/09	10kmRoad	FVS MWL 10k (RoTM)	00:38:43	81.24%
1		sibbettpeter	Sun 06/12/09	10mile	Nene Valley Harriers 10	00:59:40	81.74%
2		ScrowtherPeter	Sun 29/03/09	10Mile	Sandy 10 (RoTM)	01:00:21	80.16%
3		COOKGary	Sun 18/01/09	10Mile	Fred Hughes 10 (ROTM)	01:01:01	72.89%
4		ATKINSJames	Sun 18/01/09	10Mile	Fred Hughes 10 (ROTM)	01:01:36	72.05%
5		SAVILLEOliver	Sun 06/12/09	10mile	Nene Valley Harriers 10	01:01:44	71.90%
6		SherwoodAdrian	Mon 28/12/09	10mile	Buntingford 10	01:04:06	74.87%
7		WalshJames	Mon 28/12/09	10mile	Buntingford 10	01:05:13	71.87%
8		FRAMPTONDavid	Sun 18/01/09	10Mile	Fred Hughes 10 (ROTM)	01:05:36	78.14%
9		MalpeliNickolas	Sun 06/09/09	10Mile	Garden City 10	01:06:10	71.96%
10		BryantStewart	Mon 28/12/09	10mile	Buntingford 10	01:06:35	77.65%
1		ATKINSJames	Sun 22/02/09	Half.Mar	Great North West HM Blackpool	01:19:13	74.75%
2		McKEOWNSteve	Sun 01/11/09	Half.Mar	Barnes Green HM	01:20:18	77.43%
3		SCROWTHERPeter	Sun 15/11/09	Half.Mar	St Neot's HM	01:21:00	79.93%
4		CookGary	Sun 08/03/09	Half.Mar	Nike+ Milton Keynes HM	01:21:01	73.11%
5		SibbettPeter	Sun 13/12/09	Half.Mar	Mallorca HM	01:21:43	79.23%
6		HutchinsonMark	Sun 13/12/09	Half.Mar	Bedford HM	01:23:56	76.50%
7		SherwoodAdrian	Sun 20/09/09	Half.Mar	Great North Run	01:24:19	75.54%
8		FramptonDavid	Sun 15/03/09	Half.Mar	Silverstone HM	01:24:21	81.46%
9		MALPELINicholas	Sun 15/11/09	Half.Mar	St Neot's HM	01:24:51	74.46%
10		YoungMark	Sun 15/03/09	Half.Mar	Bath HM	01:24:53	76.28%
1		sherwoodadrian	Sun 18/10/09	Marathon	Abingdon Marathon	03:00:44	73.22%
2		AtkinsJames	Sat 22/08/09	Marathon	Reykjavik Marathon	03:04:32	67.69%
3		SpinksJohnny	Sun 01/03/09	Marathon	Barcelona Marathon	03:12:04	67.76%
4		jonesalan	Sun 18/10/09	Marathon	Abingdon Marathon	03:12:22	75.18%
5		youngmark	Sun 26/04/09	Marathon	London Marathon	03:12:32	69.93%
6		thackerayrichard	Sun 26/04/09	Marathon	London Marathon	03:13:52	68.26%

Ladies Rankings (Jan-Dec 2009)

Rank		Name	Date of Race	Distance	Name of Race	Time	WAVA
1		GIBBSRachel	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:18:04	81.92%
2		McKeownAstrid	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:18:11	82.56%
3		chappellJane	Fri 25/09/09	5kmRoad	Serpentine LFotM 5k	00:19:29	78.69%
4		PITMANNatasha	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:19:42	75.67%
5		WINTERSMelissa	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:19:59	74.60%
6		DodsworthKaren	Fri 28/08/09	5kmRoad	Serpentine LFOTM 5k	00:22:29	74.33%
7		AIRDLinda	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:24:00	71.39%
8		ANNETTSRachel	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:24:32	68.12%
9		KEMPNicky	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:24:44	60.69%
10		CAIRNSHelen	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:25:28	58.72%
1		PITMANNatasha	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:34:43	70.21%
2		TROTTSuzy	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:38:46	63.07%
3		AirdLinda	Sun 10/05/09	5MileRoad	Marlow 5	00:39:27	70.13%
4		DODSWORTHKaren	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:40:06	68.14%
5		AnnettsRachel	Fri 03/07/09	5MileRoad	Cranfield 5	00:42:34	64.20%
6		CAIRNSHelen	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:43:49	55.80%
1		GibbsRachel	Thu 04/06/09	10kmRoad	WGC MWL 10k (RoTM)	00:36:34	82.95%
2		HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
3		McKEOWNAstrid	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:38:09	80.65%
4		PITMANNatasha	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:39:35	77.19%
5		WintersMelissa	Thu 14/05/09	10kmRoad	FVS MWL 10k (RoTM)	00:40:15	75.71%
6		CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
7		AdamsPaula	Thu 14/05/09	10kmRoad	FVS MWL 10k (RoTM)	00:40:53	76.39%
8		SparkesLucy	Thu 04/06/09	10kmRoad	WGC MWL 10k (RoTM)	00:44:52	67.61%
9		SummersJo	Mon 25/05/09	10kmRoad	Hatfield Broadoak 10k (RoTM)	00:44:56	71.53%
10		YuillChris	Thu 04/06/09	10kmRoad	WGC MWL 10k (RoTM)	00:45:03	67.64%
1		PITMANNatasha	Sun 29/03/09	10Mile	Sandy 10 (RoTM)	01:10:00	71.49%
2		TROTTSuzy	Sun 29/03/09	10Mile	Sandy 10 (RoTM)	01:15:14	66.52%
3		SparkesLucy	Mon 28/12/09	10mile	Buntingford 10	01:21:51	60.70%
4		DODSWORTHKaren	Sun 29/03/09	10Mile	Sandy 10 (RoTM)	01:21:56	68.47%
5		CookSheena	Mon 28/12/09	10mile	Buntingford 10	01:22:03
6		AirdLinda	Mon 28/12/09	10mile	Buntingford 10	01:23:35	68.81%
7		AnnettsRachel	Sun 08/11/09	10Mile	Stebbing 10	01:25:38	65.51%
8		KempNicky	Mon 28/12/09	10mile	Buntingford 10	01:29:22	56.39%
9		COOKLindsay	Sun 18/01/09	10Mile	Fred Hughes 10 (ROTM)	01:36:10	51.90%
10		RolfeVanessa	Mon 28/12/09	10mile	Buntingford 10	01:37:04	62.41%
1		McKEOWNAstrid	Sun 01/11/09	Half.Mar	Barnes Green HM	01:24:32	79.19%
2		PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
3		AdamsPaula	Sun 03/05/09	Half.Mar	Keswick HM	01:30:35	75.23%
4		chappellJane	Sun 13/09/09	Half.Mar	Grunty Fen HM	01:31:47	74.79%
5		MESSENGERClaire	Sun 15/11/09	Half.Mar	St Neot's HM	01:35:54	70.17%
6		SummersJo	Sun 01/02/09	Half.Mar	Watford HM	01:39:49	70.64%
7		SteadSarah	Sun 13/12/09	Half.Mar	Bedford HM	01:41:15	65.02%
8		TrottSuzy	Sun 08/03/09	Half.Mar	Nike+ Milton Keynes HM	01:42:03	65.06%
9		NortheyTeresa	Sun 15/03/09	Half.Mar	Bath HM	01:43:56	64.12%
10		FootSusan	Sun 08/03/09	Half.Mar	Nike+ Milton Keynes HM	01:44:45	78.14%
1		PitmanNatasha	Sun 29/11/09	Marathon	St Sebastian Marathon	02:58:15	76.72%
2		wintersmelissa	Sun 26/04/09	Marathon	London Marathon	03:06:38	73.02%
3		SummersJo	Sun 22/03/09	Marathon	Rome Marathon	03:26:33	71.02%
4		footsusan	Sun 22/03/09	Marathon	Monaco Marathon	03:46:43	75.38%
5		northeyteresa	Sun 26/04/09	Marathon	London Marathon	03:47:52	60.28%
6		GregsonSharon	Sun 22/03/09	Marathon	Rome Marathon	03:48:32	62.20%

A new year - a new challenge!

Statto goes Dutch to take on the big 26.2

After the saga of failure to get a London Marathon Club-place, I've decided to take the marathon plunge 2 weeks earlier in the Dutch port-city of Rotterdam. I've booked my place and marathon preparation will commence with immediate effect!






My first aim will be to start getting my average weekly mileage up from about 45 towards 50 miles a week and then start a formal 12 week training program to take me up to race day – Sunday 11th April 2010. Expect me to be acting in a sponge-like fashion over the coming weeks with fellow Squirrels who have already got the t-shirt.

I’m a bit nervous, but really exited about this new challenge. I’m also hoping that the extra mileage and endurance will help boost my 10k and HM times. I am nothing if not a determined, organised and methodical chap, so may be quite well suited to the rigours and discipline of marathon preparation. We shall see!