63 Days to Athens

This week marked the first solid week of training, uninterrupted by holidaying and was greatly helped by the fact I’ve been working from home.

What a week. I created my casual training programme in the end of last month and this was the first week I could follow it to the letter.

The week started with a long run – 22km @ 2:06:46 – on Tuesday. (Normally I do long runs on the weekends to minimise its impact on regular life.) It went really well, as the time shows, it was a marathon speed exercise. Taking in count that I stopped at a Weatherspoons to go to a toilet and twice to buy water and a banana, it was very close to the 2 hour mark for a half marathon.

Next up after a day of rest was the intervals. 3 times 1000 meters with the fastest burst at 4:08(!) and slowest just under 4:30. I tried to kick it for a fourth one but my legs just wouldn’t carry. Whole run with warmup, in betweens and cool-down came to just over 10km.

Another rest day in between although I really should have done this recovery run right after the intervals. This was a very slow 10km (@ 1:11:34), with a bit of walking here and there. Nice, hardly broke sweat.

To finish the week off, I did a fast 10km with a warmup and a cool-down. First time this week when running I had some pain on the fronts of both shins. This did go away by the time it was time to run faster but I’m a little worried it’ll get worse. I haven’t suffered from really any long term injuries since I started running. Fingers crossed. The fast 10km came to 48:56 and total distance was 13.41km in 1 hour 15 minutes.

Total for the week is 55.56km, longest I’ve ever ran in a single week. Feeling pretty good!

Athens Marathon Training Programme

As I might have mentioned, I’m now officially signed up for the Athens Classic Marathon in November. This THE marathon that starts from the coastal town of Marathon and ends in Athens.

Today is also the last day of my holidays which means I can finally go back into a good running routine which has been rather too hard to achieve during the holidays. I still haven’t had a change to upload my actual training I did for the Edinburgh marathon and that’ll have to wait for now. Instead, I’ll briefly describe what I’m thinking for Athens training.

Because of my un-routined work life, I’m going to try to simplify the programme so it’s not so day specific – more like, this is what I need to achieve during each week.

  1. Fast paced 12-14k at about 5:00-5:10 min/km
  2. Intervals. 3-4 times 1-2k at 4:00-5:00 min/km. Plus some squat-and-cry’s in the end.
  3. Long run every 2/3 weekends. And with ‘long’ I mean 20+ km. These should be at 6:05 min/km or faster.
  4. Slow recovering run.

I won’t be able to do all of these every week, that I know already, but as long as I aim to run three times a week and do two long runs for every three weeks and interval training every week, I’ll be much better of than last time.

–kristian

Average Speeds Along the Marathon

Below is a graph of how my average speed varied along the route. Bare in mind that my target speed was about 10.5 km/h. I aimed to press for a new lap at each mile marker but as you can see there’s only 18 data points on the chart so I failed to do so. It’s surprisingly hard to see each of them although you know they’re coming.

The Dips

The first dip at 18.17 km is due to stopping in the pushes to relief myself and the second – between 32.68 and 35.95 – is when I arrived to the dry water/energy drink points. I’m surprised that I was able to climb back to almost 9 km/h after that, it felt a lot slower.

Lessons Learned

Starting the race at almost 1 km/h faster than the target speed is a mistake, I’m definite that the line would’ve been flatter if I had started slower. But, you know, it’s really hard to pace yourself at that point. Another lesson would be not to stop for a wee but that proved to be impossible.

Polar (RS200 SD, my running watch) proved to be very accurate, notice that the finishing line came at 42.75 km according to it. That’s only about 500 m more than the actual distance. Only just over 1% deviation. Nice

average-speed-marathon

After the Race

I had no idea how hard it would be. Absolutely no idea. And this is where I would want to be a great writer. I would love to tell you in saturated technicolor how the race went; how my body performed and what went on in my head as the mile marks passed.

I finished the race in 4 hours 29 minutes and 29 second.

I started of with the pace of about 9 minutes per mile* which, if you can keep it up, gives you just under 4 hours as the final time. First 2 miles in Edinburgh are downhill, which is great. Nice easy Sunday jog down Regents Park, fantastic scenery, wide roads to accommodate 14000 people flowing down in unison. 4 mile mark was the first where I thought: ‘What a nice distance to comprehend, one sixth done’. Little did I know.

Click to enlarge

Click to enlarge


Anyhow. It’s funny how quickly the first 5 miles went past but soon we arrived at the beach. It was becoming clear that the weather report wasn’t wrong this time. It was going to be the hottest day I’ve ever spent in Scotland. Marathon or not. Sun was blazing from a clear blue sky, directly ahead of us down Portobello promenade. I knew Darina and her family would be somewhere there so I was looking forward to that but still.. it was about 20c hotter than I had hoped for.

By this time I really had to wee. There was the relay change over spot but no loos right next to it to conveniently use. I waited until right after 10 mile mark – while on the phone to my brother who was helping me do Twitter updates – I saw an open gate that led to a field where it’d be easy to relieve yourself. And I did.

Timing for big events like these are done with little RFID chips you wear on your shoe or – like now – around your ankle. All you do is run over this mat and it knows your there. It’s a pretty cool application for simple technology that could be more widely used. I really wonder how they did runner times for large scale races before RFID. Sounds impossible.

At 2:03:25 I stepped my foot on the half way timing point. Pretty steady speed I had kept up from the beginning.

Click to enlarge

Click to enlarge

Darina had just phoned me so I knew to expect them somewhere after 15 miles. This stretch after 14 miles was annoying if anything else. We saw the soon-to-be-winners of the race. They had a big Mercedes SUV in front of them with the time 2:03. (Winner of the race, Martin Williams, came in at 2:18:24.) Strangely and very unlikely for Scotland, the weather wasn’t turning for worse. Or it was, not just in the way you’d expect when saying it was getting worse. It was getting hotter and hotter and the last turning place wasn’t even close.

Probably one of my favorite bits of the race was before Gosford House on a field that led to a forest, one of the only places that had shadows. I think it was the variation that this field gave to the endlessly long, almost straight roads.

I wonder if they allow visitors at Gosford House, it looked pretty nice.

After the forest, we got back to the road leading back into Musselburgh. About 7.5 miles to go. I can’t remember if it was just before or right after the 19 mile mark but it was by far the most de-moralising part of the day. The water point that was supposed to have water, energy drink and gels was dry. No water, no nothing. We had already done a good couple of miles in the fields since the last water point and people were pretty angry to not get anything. What made it worse was that we had no idea if there’d be any more water before the finishing line. It was pretty bad.

I’m pretty sure we passed another one or two dry water points, guessing from the clusters of empty bottles we passed. Luckily there was a ten-year-old girl spraying water on us from the curb. I stopped to get some refreshment from the ice cold water. That was pretty sweet.

It must have been around 22 miles when we got more water and energy drinks, not too late but it took a while to get recharged.

Click to enlarge

Click to enlarge

Last miles went by really slowly, I had to walk for 50 meters three or four times, just to get motivated to continue. It wasn’t that my leg were hurting; joints were fine and I had no chafing, just really, almost completely, exhausted. Mad feeling.

But, like many things, it finally came to an end. Darina and Eilish were there just after 26 mile mark and I could see the finishing line. I crossed it and I cried like a little girl.

It was absolutely amazing.

–kristian

*as big of a metric fan as I am….

Pre-posting update:
It was a massive mistake and a failure the organiser did with the water stations. Not only was it annoying, it was literally putting runners lives in danger. 5000 out of the 13000 runners who started pulled out. 10 treated in hospital and 160 by medical staff by the route. There was also other issues that the organisers will have to improve upon for next year. More toilets along the course and better signage all around the event. I was quite disappointed to find in my goody bag a t-shirt meant for ‘the Hairy Haggis’ – relay team. It wasn’t a problem getting a new one sent out after I called them today.

With all the problems they had, I’m definite that I’ll run it again one year. They will listen to the criticism and make it a better event. It’s a beautiful and a fast route and I’d recommend it to anyone.

Few more photos from Edinburgh Marathon:

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Night Before the Race

Ed. This is a double posting from my personal blog at Tapaninaho.com.

Oi, one night to go. Writing this on the road to Edinburgh, Scotland. Darina is driving.

Physical preparation may not have gone to the original plan as I mentioned earlier, but I still feel pretty good. Or, actually, this weeks prep has gone to plan; couple of fun runs and a tough one last Sunday. Nice. Dad came yesterday and went for one with him.

I haven’t really thought of how it’ll feel that much. Just that it’ll be about 15k more than the longest I’ve ever run. And that, once broken down should be quite ok, it’s really only 27 nice kilometers plus a 10k and a measly 5k to finish it off. Not bad, right?

We’ll see around 12:00 tomorrow when I hit the 32k mark.

Did I mention the shirt I’ll be running in? It’s an Adidas ClimaCool that was given to me by Conor, Daragh and Niamh, and the print was done by Jennifer. Thanks to all of you!

If it happens you’re in Edinburgh tomorrow watching the race you can spot me carrying the number 5552. Or more easily by the Finnish flag on my chest:

marathon-shirt

As is Brighton, I’ll be live tweeting the race. You can follow me at twitter.com/kristian from 09:00 onwards. Send me some tweets of encouragement!