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.