PP - Great k reps, suppose Sunday was really a slightly quicker & longer than normal long run, should give you a really decent endurance training effect! Thanks for the comments on heart rate, it's possible I've developed a narrowed view of what mara HR is for me (it's been 165bpm for VLM 12,13 and Frankfurt last year - with the pace increasing sequentially). I guess I can consider that a 'safe' heart rate, but hadn't considered that I could go over that and not implode.
Padams - Nice hill reps and turbo sesh
Spirun - Great report and big congratulations on breaking the 2:45 barrier. I've done small vomit a few times, at least at a big race there's less chance of you hitting someone's shoes in the finish area!
Dids - Highly envious of your Burgering marathon, damn lucky you're blessed with multiple outlets nearby! I was going to indulge at the Ealing GBK branch on the way back to my brother's flat, but wasn't really hungry when I got there (and running a bit late after lots of gassing in the Red Lion!). Turns out the nearest one to me at home is halfway back up the M3 in Basingstoke...
Going for an 'easy active' recovery approach post-VLM this year, I should be back to normal pretty soon I think based on the effort I put in on Sunday (normally wiped out for at least 2-3wks). So did a v easy 2M jog first thing today followed by an hour of core+roller. The DOMS has largely gone from my quads, but I've still got a sore/tight patch in my right calf. Went out at lunchtime for another easy run, which felt very good. I intended to do 6-7M but it turned into 9M with a big hill in it due to an accident closing the road I ran out on and requiring a somewhat scenic diversion to get around on the return!
Speedy - Congratulations on breaking the sub-3 barrier, really well run and highly deserved!
Bufo - I'm as equally impressed as the others with your storming debut run, you will do great things!
Marigold - A really inspirational race report, got me thinking about my training plans, given I have such an endurance bias.... btw I see that Mr Gilbert got the nod over you for the Euros guess they take into account your ultra racing plans?
LukeS, Ryan, Spirun and Old No.7 - Top work getting the Champs start qualifying mark guys
A great bunch of sub 2:40 times from Coro, SL (stirling pace work btw, you helped me out in a few places!), CW, CL and CD.
Really sorry things didn't work out for Dachs, Wardi, Yasunaga, Sweedo and Bainspj, sure you will return stronger next time!
Selbs - Gutted to hear you're out with a SF, hope it heals up quickly.
With hindsight I think I aimed a bit high with the 2:36 target. From my heart rate data I think that controlled MP was a touch slower. I may have been able to run a sub 2:36, but I would likely have wrecked myself in the process.
Definitely got a decent dose of DOMS post race, but not too bad. Went out for a very easy 5M shuffle at lunch today, and my legs had freed up fairly well by mile 4. I've probably done a bit more damage than I would have liked, an MP+20-30secs run would have been a much better idea really, but hey ho it was good fun! Just easy runs this week and into next.
I've had a bit of time to catch up and think back over the race....
My Race day kicked off at 5:30am. Breakfast consisting of 1.5 bananas, some sweet potato wedges and a couple of hard boiled eggs, this was a bit of a new approach for me (although I had trialled it at a couple of build up races), but it didn't give me any issues as far as I can tell. Ended up getting an earlier District line train to Charing Cross than planned so I ended up in the champs start area just after 8am, but then had plenty of time for kit prep and general gassing! Met up with Dachs, , Jonny, Lev, Johnas, SL, Coro and Marigold (plus the rest of the BAC crew) for some pre-race chitchat, there was a fair few planning to hit around 2:36 pace (5:57ish) so myself and SL decided to stick to that and see how things went.
From the gun it was a fairly measured start and I let the pace build up gradually and with the downhill to the river at mile 3 the first 5k came in pretty much bang on at 18:22. The next 5k to Cutty Sark was equally pace (18:35), but at this point I took a first glance at my heart rate data (never trust it in the opening stages of a race as my Garmin tends to spike and then settle down after 2-4M) and it was a bit high averaging 169bpm (4 over marathon HR). I felt ok, my breathing was relaxed, so I kept the pace up, wistfully thinking that it was just my watch over-reading. I would admit that my effort levels was yo-yoing a bit, each gel I took (approx 1 every 5k after 10k) picked me up a bit and then the effort level would slowly creep up until the next. The next three 5k splits were pretty consistent with 18:43/18:32/18:28 (halfway in 78:16) and things felt much better when we turned right after tower bridge and had a slight tailwind. Somewhere around Westferry (in the underpass I think) I bumped into CD for the first time, although according to the race tracker we'd been running within 10secs of each other since the start! Going around the Isle of Dogs I finally decided that my heart rate was too high (and the effort level was certainly increasing), so gave myself the slightly arbitrary target of getting to 20 miles in under 2 hours. It wasn't a bad idea as it gave me a bit of motivation to keep the pace up around the twists & turns of Canary Wharf and a bit of a spurt of speed coming out past Billingsgate Market. After passing 20 miles in 01:59:20 I backed off 35 & 40k 5k splits were 18:54 and 19:28 respectively. I had clearly burnt a few matches early on as i found myself using Paula Radcliffe's technique of counting to 100 to make the section along Embankment go faster! By Parliament Square I had got some energy back so had a final mini push up Bird Cage Walk, it felt nice to be running more comfortably rather than on the ragged edge like in previous years... Dipped the pace down to 5:50/M for the last 2k or so and finished with a sprint finish, largely because I wanted to nip a guy I know from Guildford AC to the line!
I bumped into Dan A just outside the finish area, who relayed the news of Marigold's stunning time and then it was straight the Red Lion, with only a slight delay for the changing of the guard at the entrance of Horse Guards! It was great to catch up with some many from here outside the pub including Postie, LukeStur, CW, Speedy, Dids, Wardi, Dachs, Jonny, CL, CD, Bufo, Mr B, Old No7 and TR (sorry if I've forgotten anyone!). The grin on Marigold's face was visible from miles away
Scores on the door 2:38:00 dead on. Managed to 20 miles under 2 hours and had decided by that point that it would be prudent to take it a bit easier for the last 6. Heart rate had really been too high all the way along, so there was no point in knackering myself unnecessarily for a possible marginal course PB. Will follow up with a fuller race report tomorrow. Thoroughly enjoyable race, the crowds were massive!
Some fantastic time's today, well done to all, but totally blown away by Marigold's run today, chapeau.