Monthly Archives: April 2012

The final countdown – 7 days to go.

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It’s the final countdown…

And a reminder of the classic Europe song from 1986…

This time next week it will be over for a few, nearly over for others and a little to still go for a lot.  The London Marathon 2012 – the year of the London Olympics and the Queen’s Diamond Jubilee.  What a great year to run 26.2 miles around this amazing city in the biggest charity fund raising event there is with 40k other people!

The training’s nearly done – 15, 17 or 21 weeks hard running.  Now in the final taper stages.  Stretching lots.  Sleeping nicely.  Eating well with a few extra carbs.  And all getting ready for next Sunday – 22nd April.  With a visit to the London Marathon Expo this week to pick up your number and bits.  It’s all getting exciting!

I still need to remind myself what time it starts on Sunday and then recap on plans to get up, eat and get up to London with Mrs. Noble and the kids and my mum & dad in-law as the Noble support crew.

The plan for me for the final 7 days looks like this…

  • Sunday – easy morning karate session; done without injury.
  • Monday – rest day with stretching and core exercises.
  • Tuesday – 6 miles at marathon pace (mp).
  • Wednesday – 1 mile warm-up, 2 miles at 30 seconds faster than mp , 1 mile cool down.
  • Thursday – TBC maybe a slow 4 miles.
  • Friday – rest day with stretching and core exercises.
  • Saturday – 2 very easy miles just to keep legs moving.
  • Sunday – it’s race day!

And still going for the last week of charity donations for Whizz-Kidz.  It all helps with the great work that they do for the children that they look after.  All donations still very very gratefully received – just go to my Just Giving page.

Runners’ nipples – the conclusion… I’ve cracked the problem

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Interestingly the last post on this painful and unsightly running injury continues to have the highest number of views.  So a follow-up is overdue and needed after 600+ more training miles and no nipple problems!

There are specialist (expensive) creams and roll-on things, special plastic covers (yes really) and even special (small) plasters.  There are also compression tops, running tops made from special materials and even running with no top on!  But what I’ve found that works 100% of the time for me, is good old fashioned Vaseline.  A plain old big tub of the stuff – that costs less than £2.50 – sitting with my running kit ready.  Just a good rub on either side about 5 minutes before a run – from 30 minutes ones up to 3 hour 30 minute ones – and no bleeding or soreness.  Result.  Don’t put it on and after the longer runs you know it.  One possible side effect – that I’ve not seen much of – is it can stain your running top.

What is this amazing product?  It dates back to the 1850’s and actually started as the residue that had to be remove from oil rig pumps.  Some bright sparks had been rubbing on them to heal cuts and burns.  Exactly what made them do is, is a whole other question.  But 150+ years on and it’s a runners’ dream product – with a  fair bit of refinement to give us what it is today (medicinal petroleum jelly).

And amazingly it’s good for other things – that you may not know about – like hayfever.  One I need to test again as it’s that time of the year…

Don’t forget your tub for the big day.  9 sleeps time for me for the London Marathon.

It’s all for Whizz-Kidz

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Running the London Marathon really is a privilege and being able to do it for a charity like Whizz-Kidz makes it all the more special.  The atmosphere on the day is something else, running with almost 40,000 other runners of every ability there is and being cheered on when you’re struggling at about mile 16 (and every other mile) and when it hurts, is a welcome boost.

Knowing that when cross that line (however much it hurts) all the money raised from my friends and family, far and wide, goes to benefit the children Whizz-Kidz help is fantastic, so please please donate through my Just Giving Page… even if it’s only £1 you can donate, please help out – it makes a huge difference.

Thanks to everyone for your support and encouragement over the last few months.  Only 11 days to go and a nice slow-ish 8 miles planned tomorrow.

How fast can they run these marathon things?

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2 hours 3 minutes and 38 seconds is the current world record set last year in the Berlin Marathon by Patrick Makau Musyoki.  That’s an incredible time.  Average pace around 4 minutes 43 seconds per mile – for 26.2 of them.  And Roger did just one in just under 4 minutes a few years back (see last post).  That’s a long long sprint that Patrick did.  Nothing short of awesome running.  And in the morning of that world record run, he said his body wasn’t feeling good.  It’s clearly a perception thing…

Not only can he do the marathon in just over 2 hours but he can run a 1/2 marathon in 58 minutes and 52 seconds (but that’s only the 6th fastest 1/2 marathon time ever).  And about 5 miles ahead of me!

Can we (and I use “we” in the very wide human sense) ever break 2 hours?  Or is there some physiological limit built in to us?  Current consensus is that yes we can do it and we will – it might take another 20 years or so but it will be broken.  Which makes sense – we’re so close now and have come down by nearly 50 minutes in the last 100 years.  It will just require someone with the genes all right and perfect race conditions (and a little bit of hard training).

Here’s a great article on from the BBC on this – written in April 2011 before Patrick broke the record.

How many recovery days over Easter?

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Last run was last Thursday – 4 days off over Easter and then back tomorrow.  That’s a whole 4 days with no running (or any other exercise).  Too many recovery days this close to the marathon?  Don’t know.  Feels good but not quite right – part of the taper feeling.  Feet working nicely and not sore, and blister that I’d had on one big toe has gone, so all good.

Recovery days are definitely a must and I normally have one day of no exercise, between runs when training.  Got to let the body get back to it’s best and get ready.

First image that showed up with Google search for “recovery” was Eminem’s album cover – never heard of it before (a quick listen on iTunes and not for me).  Never mind it being the first image on the search – it’s like the first page of them.  The power of page ranking!

No running today but will do some stretching and strength training later.  And get the foam roller out for some torture training.  Nice site here with some good hip stretches in – worth a look if you’re not sure how to stretch or need some new ones.  Still not got into the habit of daily stretching – rubbish really.  Can’t get my head around why it’s so difficult to do.

Do you stretch every day?  If yes, how did you get yourself started?

Tapering isn’t easy

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Never thought I’d say this but the tapering part of the training – even week 1 of it – isn’t easy.  Having been increasing weekly distances for the last few months now and getting new PB’s for different distances, pulling back and not pushing yourself is hard.

The 10 miler I did on Thursday – with 4 x 1 mile intervals – was a whole 4 minutes slower than the last time.  Very frustrating but it was meant to be that slow – and I had to keep telling myself that.

A reminder of why tapering is so important…

Even harder this coming week – only 24 miles planned.  And less than 2 weeks until the big day tomorrow – London Marathon 2012 on April 22nd.

Time for the taper

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Last long long run done last week – 21 miles – and a grand total last week of 46 miles.  With only 18 days left until the big day, it’s all about reducing the number of miles now and letting the body recover slightly.

Aiming to cut back by about 1/3 on miles this week, and then the same over the next 2 weeks.  So far this week have done 1 x 12 miles and 1 x 10 miles, both at marathon pace and 10 miles planned today – with 4 x 1 mile intervals – so 32 in total.  Next week some speed work (and about 20 miles total) and then the final week a few easy light runs (about 10 miles total).

Nice article here from the BBC on tapering – from 2005 but all valid.

Not long now!