Paris Marathon - The Race

Hi & welcome to the DareToTriLife race report for the 2011 Paris Marathon. An outstanding experience and some lessons learned. First and most important you need to meet my sister Rachel who posted the big news on this trip : she nailed her first 5k run during Saturday's Breakfast Run in a simply stunning location.

Rachel : "Dominating the Dojo"

 Rachel's "couch to 5k" experience, which started after Christmas, was not without drama but she planned it well - took some professional advice & had outrageously pink shoes. Little sister was simply inspirational in her determination to complete the distance. Not sure if she'll stay with running but she set herself the task and she delivered. Respect ! Thursday's trip to Paris via Eurostar was really smooth and very impressive - very easy check-in at St Pancras and with only 10% of the CO2 emissions of a flight. Truly low carbon travel. If you have opportunity to take the trip then do so. 2 hours and you are delivered refreshed, on-time and unstressed to Gare de Nord - right in the heart of Paris. Also you can purchase French Metro passes in St Pancras - so no queuing or language issues when you arrive. The weather throughout the trip was warm, dry and sunny - probably too warm on the marathon if I'm honest and the slower your time the worse it became (24C by 2pm). Hotel Duret (here) was perfectly placed for the race start, finish and local Metro services - it was very comfortable with free WiFi.

St Pancras - Home of Eurostar

A short 6k "recovery run" with some sprints through a local park on Friday morning, then a day spent sightseeing from a "hop on - hop off" bus and an evening's cruise on the Seine. Paris is simply breathtaking whether in daytime or at night. The "City of Light" has one amazing scene after another in never-ending procession. I'm sure a lot of this is to do with Baron Haussman's "free hand" in demolishing and clearing huge swathes of the largely medieval layout of the city in the mid 19th Century.

Paris - "The City of Light"

Haussman, under the patronage of Napoleon III, rebuilt Paris with the grand neo-classical designs that we see today. It makes for a fantastic city break. If you have the chance - save up and go. I'm ultra-serious about saving up ... it's very expensive - in fact it's officially the world's most expensive city to live in. This is, after all, the city of the £4 coffee. But if you expect this (and re-mortgage your house to cope) then you can cram a great deal into a very few days. A 5 day Metro pass is approx £28 - but then you don't need to think about transport ever again. Admission to the Invalides (includes Napoleon's tomb) is about £9 and the Eiffel Tower from about £13. Most of Notre Dame is free as are the wonderful gardens at the Tuileries. Same goes for the Arc de Triumph. We took a Seine boat trip and while it's very predictable and touristy thing to do we really enjoyed it. Paris is a river town after all. The city actually gets it's name from the prehistoric period where the section close to Notre Dame (which is on an island in the middle of the Seine) was a settlement of the Parisii tribe. This riverscape section of the city is a UNESCO World Heritage Site - so don't be mean or elitist, take the tour and enjoy it.



On Friday we scheduled lunch to coincide with Registration in the Expo at Porte de Versailles. As Uncle Ben was sponsoring the "pasta party" it was rice rather than pasta ("they are, how you say, Crazy these French") - but good all the same and the cheapest meal we ate all trip. Banana's from Guadeloupe and Martinique very much in evidence.

The "All Rice" Pasta Party

I think this is interesting : Guadeloupe & Martinique, despite being north of Venezuela, are severally one of the 27 regions of France and considered an integral part of the Republic - even returning Deputies to the Paris National Assembly. They are legally a part of the European Union and for each the currency is the Euro. This seems much in contrast to the UK's approach to former Dependencies. The Expo itself was substantial - with it's own triathlon section (for the enlightened). All the major shoe manufacturers were represented with Garmin and Polar etc etc. All you could wish for and more. There was an important Guide booklet given to us at the Expo. I did check out the course details and for the 1st time noted that there was only 1 energy drink station - all the others would be water / oranges / and ... banana's. This should have prompted me to think but it didn't. All my long runs have been based on energy drinks taken out of sequence with gels. I had the required gels - but none of the energy drinks. I should have immediately dropped all and bought a Camelback and hunted down some Gatorade - but I didn't. Would I regret that ?

Interior of the Dome at The Invalides - Napolean's Tomb

It's now Saturday morning. So having been in Paris all of 1.5 days if we we're gonna eat breakfast we'd have to run for it ! The allure of the Breakfast Run was ... free coffee. Using the trick from Barcleona of sticking my metro ticket under my trainer insole we set off and made the venue in good time. Rachel was very nervous about her début but as always the gathering group was very friendly and very inclusive. Runners are of all ages, abilities, shapes and sizes. In a mass-event like a marathon with 30k+ runners it's as far away from a "club" runner mentality as is possible - which is great as far as I'm concerned. This is more about celebrating a lifestyle choice than refining athletic skills - although there's a place for that too. The Paris Marathon Breakfast Run is a very non-threatening and encouraging environment - people were glad to be there and the weather was excellent with blue skies. But you have to run one to know this so Rachel's nerves were understandable. A few folk were in fancy dress - a gang in Hawaiian grass skirts, a spiderman - some milkmaids etc.

A taste of Hawaii - in Paris !

The 5k route was run over closed roads and in-front of the Eiffel Tower - so that's a lovely memory for a family member attending in support of a marathoner. It was low-key, no-fuss and a worthwhile final workout ahead of the main event. It also ended in exactly the same place where the marathon would end - which was a nice touch for those taking part. There was coffee - but what I'd consider to be "breakfast" was notably absent - no bacon, smoked salmon or scrambled eggs - just coffee, those banana's again and a sponge finger. . Hey folks - it seems even the French don't eat enough salmon !

Moulin Rouge - I didn't go (honest)

For the rest of Saturday we rejoined the Hopping On/Off Bus and took a route south then north of the city centre. To the north is a slightly seedier district characterized by the Moulin Rouge and other "entertainments" it's an area of the city which includes the Sacre Coeur. To be frank we were getting "all cultured out" by this stage and glad to wander home in search of a pasta restaurant.

Sadly the expected Pasta joint was closed and we ended up with a sea bass some French beans and a salad. I think this was a mistake. Despite emergency sandwiches, isotonic drinks and fruit bars I think I should have had a few more dense calories. Having said that there were no "digestive" issues on the run so perhaps there's something to be said for the lighter meal. I know I'd go looking if I had the time again. Loaded up 6 gels onto the race belt. Layout clothing options, check the on-line weather forecast. Sip isotonic drinks. Fitful sleep. Apprehensive. Excited.

Race Day. Up promptly thanks to Stephen's Tweet - he's back "in the world" and will deliver an outstanding sprint-triathlon PB in Fife later that day. Meanwhile I munch on sandwiches and down an isotonic drink. Hotel kindly makes a coffee and adds another £4 to the bill - nonetheless the buzz is welcome. Add metro ticket and €10 under the trainer insole - just in case of emergencies - and meet with Rachel in reception. She's bouncing - I'm terrified. We have post-race clothing to drop off at the finish and already there are folks on the street heading in that direction so, like sheep, we follow dutifully.

Arc de Triomphe on race morning

The connecting avenues are a sea of marathoners in their plastic thermal wraps ; control of the Arc de Triomphe wrests from chaotic vehicles to walking runners making their way to their designated start at the Champs-Élysées. The atmosphere is upbeat and fun. Club groups are having their photos taken under the Arc de Triomphe and the positive mood is matched by the weather : warm morning sunshine and blue skies. Commentary in French and English counts down the start for the wheelchair race.

So here's the deal : you are seeded by your estimated target time and I had aspired to 3h - so you enter a side pen to join your group. I said my goodbyes to Rachel and entered the race start only to find I was in the 3h:30m section - so a battle took place to move forward. Eventually I came to a halt at a barrier and was content to stay with the 3h 15 group. It's a ChampionChip race so your own race time only starts when you cross the "Depart" line so no worries. The announcer calls for a moment's silence for the wider "family" in Japan - nice touch and it was well observed. No time now. The wheelchair athletes have left and it's moments now until the start.    

You will have seen the Champs-Élysées many times if you follow the Tour De France. On the last day the Tour returns to Paris and while the Yellow Jersey has been decided the "King of the Sprint" title may remain available. I think 6 laps are contested by the Peleton. So we often have this image of the scene ....

While on Sunday it looked like this ...

.. as 32092 runners aspired to conquer the 26.2miles. This many athletes is overwhelming - the "personal space" needed to be safe let alone maintain a target pace demands constant attention. It's therefore very important to start in the right pace zone with runners of similar ability. It is a descent from the Champs-Élysées to the Place de la Concorde and as it's an adrenaline-fuelled race start the pace is fairly fast. The avenues start very wide but gradually narrow on the Rue de Rivoli. To be honest I was far more aware of the architecture in Barcelona than in Paris - one's attention had to be on the road and on those runners close by. Despite this I did actually clip someone's heels at one point and sent him reeling - thankfully he stayed in control and no harm was done. It was possible to run on the pavement in some places and that helped the congestion. I don't think this really damaged my time it just took extra focus. Here's the route :

Much of it is surprisingly suburban in character especially after the Place de la Bastile. Crowd support was generally strong and in places the roads narrowed and the noise  from the crowd was overwhelming. At these occasions it was possible for supporters to read the name on your race number and I had a couple of "Allez John" calls - which were great. Also it always gives a buzz when you see the Union flag. The second half of the race follows the edge of the Seine and descends into several underpasses - which means the Garmin lost the signal. Some of these "subways" are quite long - maybe even up to 1km. These looked familiar - again there is a part of the Tour de France where the cyclists disappear unto a long tunnel - I guess it's the same course. The overall course profile (in metres) is below. You can see it's fairly flat throughout. The day became warmer as the hours wore on and a real blessing was being hosed down by volunteer firemen along the route - although I'd forgotten about that metro ticket in my shoe. It was so soaked it choked up a Metro station machine hours later that afternoon. Thankfully sister saved the day.


So how did it all workout ? Well my "take away" feeling is it should have gone better. Looking at the splits I was almost 2 mins ahead of Barcelona (March 2010) after 5k and 4 mins better at both the half way and the 30k mark. Then somthing of a collapse in the last 10k losing 2mins to end up with a time of 3h 13m : 31s. This is approx 3secs faster per km than Barcelona. Yes, I'm a year older but this was a higher intensity training plan and the lead in races have all been suggesting a time closer to 3:10. In truth the last 10k were no fun and just had to be "ground" out. I think there's 2 possible issues. Perhaps not pacey enough long runs : maybe the trail runs were too forgiving and I needed to cover more like 40k than 37k in that longest run. Or the nutrition didn't work out. I think the latter is a definite possibility. I used a gel with every 5k water stop so had used 5 of the 6 by the 25k mark. I expected to skip the 30k gel waiting instead for the Powerade at the 33k mark. As it turned out this was probably too little given what I'd been using in training (gels and sports drinks). The heat may have played a factor too and I was lucky to have taken a cap - which could be filled with water at the sponge stations. But the memory is of low energy in that last 10k and a wearing fatigue - it was almost impossible to raise a short interval of faster intensity. It think the Garmin data below shows the drop off in pace quite convincingly.

A few hundred miles further west Tilly was showing her support by a marathon effort all of her own. 4 circuits of the garden adds up to 26 "puppy" miles - as you can see she left nothing on the course.
So where does that leave this experience ? Well the important thing was to be there when my sister achieved her landmark. I'm delighted by that. The trip exceeded my expectations on every level except the race itself. I think it's a mistake for the organizers not to have had more energy drink stations (although they had loads of water for keeping cool) and they really must make it clear on the website if energy drinks are limited to one opportunity (for the sake of travelling runners). I checked what Barcelona had done and every aid station there provided the choice of water or Powerade. The thing that most surprized me was despite the modest improvement in PB there was a huge improvement in ranking. I placed 815 of 8937 males in my age group and 2116 of 31169 overall. This is a much higher % than Barcelona.

Benjamin Kiptoo, 31, of Kenya won the race in 2:06:31

So after 20 weeks of training through a pretty tough winter was it worth it ? Well Benjamin has nothing to fear that's for sure. But "Yes", of course it was - and the beauty of a nutritional problem is that it can be easily resolved. It was a privilege to take part in such a massive race on such a beautiful day in such a magnificent city. The people we met in Paris were friendly and warm - much different from the British popular stereotype. The city is extraordinary and if you have the chance you should go. I'm not sure I'm sold on these vast fields of runners but the crowds and city-scape is something I will never forget. It was a great and successful trip on every level. Had I got closer to 3h there would have been the temptation to drop this distance. But now... well I've improved, and I just lodged my 6th attempt for London. That would be for 2012  - Olympic year - Hey, Wouldn't that be something......


To Be Continued.       

Paris Marathon : The Half Marathon Test

OK folks, so this was to be the biggest test so far. As previously blogged Jack Daniels’s formulae had predicted a PB could be on the cards. Drama ! Excitement ! All roads would lead to Balloch. Which (if you are from out of town) means that all roads led to Glasgow. In reality, from here in darkest Argyll you simply turn right, as that’s the only road south. It was serendipitous that the date of the Balloch-Clydebank half-marathon matched the date of the proposed half-marathon in my training plan. It seemed somehow fated – as if athletic gods willed this date as deeply auspicious. My big chance to unleash the athlete-within upon an unsuspecting world. But this is the “only-child” talking (*) – the universe has better things to do than arrange half marathons on my account and whatever gods there may be would have been infinitely better-off focused on the Japanese coastline. Whatever - race day dawned.

The day before had dawned too but that was in flurry of snow and sleet as this endless winter wrestles with a reluctant spring. BBC travel websites showed significant snow on the “Rest and Be Thankful” – a magnificent hiatus on the ascending route from Argyll to Glasgow. My poor old Audi A3 would never cope. The car might contribute in some infinitesimally minute way to saving the planet but it cannot cope with ice and snow. My next change will be a 4-Wheel drive somthing. I'm sorry Al Gore – I guess we here in Argyll must be some perverse “edge effect” thrown up by a planet warming everywhere else. Anyway I had to miss a trip to link up with my cousin Harper and his wonderfully welcoming wife Linda. They were attending a wedding outside Glasgow and I had the opportunity to be an actual “Wedding Guest”. I cannot tell you how much I was looking forward to stopping one of three (**). Harper is a special guy and his mum (she might be his Mum but more importantly she's my Aunt) is undoubtedly the kindest most selfless person I have ever known. So missing the link-up due to the weather simply ‘sucked’.

Given this context I didn’t think the race would happen for me and had a plan “B” involving dreadmills (***). But as stated above the day duly dawned and I was ‘sort of’ ready. Actually I was not very ready at all. If you’ve been paying attention you will know that the week before was the 10k race that should have been the month before but was also postponed due to weather. So actually this was taper week 2 !!! That’s a serious overdose of taper - very little running and what there was tended to be very short sessions. In fact WGITW (****) so much that week that I had no cycling either. And I know that WGITW is no excuse – it’s simply that my time management and prioritization is rubbish. I did manage 2 swims though but given that I did almost no running the week was almost the definition of a vacation – but without sunhats, palm trees, ice-cream, margharitas, sand, etc etc.

I packed the night before - sorted out my race belt : (I’m “218” this time), checked nutrition (one gel 20m pre start & one at the 5mile water station) , charged the wretched evil Sat Nav, selected an infinity of clothing options, checked forecasts and then ….had a cold bath (*****). So now I’m ready . Did I say the day dawned ? I think I did. Anyway it did. Which at this time of year is sort of amazing. It happens so soon. All the way through Feb you are longing for light but by the 10^th March it’s here. Suddenly there’s loads of light. It’s soooo good. Sorry NZ but it’s our turn and us up here have hugely depleted Vit D stores to replenish. Kiwi’s you can have it back in September but just now it’s really welcome and “hands off”. Up at 5am for the trip south I tiptoed around and managed not to awaken dearly beloved. Soon I was off like a (very quiet) shot, the road was reasonable and clear for the most part. The Audi was coping & the Sat Nav was also cooperating. Auspicious or what ?

Buy This - Not the Hummus and Falafel Wrap !

Here’s a thing not to do pre your half marathon: don’t eat an M&S Hummus and Falafel wrap at 07.18am – unless, of course, you normally do this in training. If you do actually do this in training please please leave a comment. If you have flicked through this blog before you know by now that most people don’t eat nearly enough M&S Lochmuir salmon.  I would urge all those tempted by vegetarianism to “laugh in the face the M&S Hummus wrap” and instead yield to inevitable nutritional logic & grab an omega3-packed M&S Lochmuir salmon sandwich instead. I so wish I had. But I was weak and led astray by the wonderful example of my son (a vegetarian now for almost 20 yrs). I doubt even Tom would have recommended the wrap. I could feel that wrap bouncing around every single stride all the way to Clydebank !

Anyway arriving at Clydebank a rapid change in the car into shorts, long sleeve top and a gilet seemed appropriate.  Then wriggled into an old track suit and headed off for the bus. As this race is a “point to point” you park your car at the end they deliver you by bus to the race start. I hadn't been on a double decker bus for years – like being back at school again. Just as rattely as I remembered. There's a nice “early morning hub-bub” of semi-whispered conversation as we progress down the motorway to Balloch. Then we're discharged and the ritual queue for the loos commences. It seems there were around 450 persons in the race overall and I think all of them were ahead of me. It seemed to take ages – perhaps the Balloch to Clydebank runners are uber-groomers ? Time to take onboard the pre-race powerbar gel and get the tracksuit deposited in the luggage bus.

The weather had turned a bit sleety and was by now ominiously gray. Ultra gloomy and there's freezing-fog over lurking over Loch Lomond. Not wearing long running-tights now seemed a mistake. None-the-less there's plenty of club-runner types in singlets and shorts so I guess I'm just a wannabe tri-wimp looking for sympathy. I'm keeping my gloves on – wimp or not. Garmin says we've got about 12m to start so that's time to warm up. A 10m jog around the shopping centre and then a group starts to assemble. The group evolves from “throng” through “mob” and then stabilizes as “a crowd”. Nervous chat and folk shuffling on the spot to keep warm. A man appears with a gas-horn & climbs up on a wall to our left, he says somthing none of us can hear and the horn signals our start. The sea of runners ebbs forward and we're off. Clydebank here we come.

It is a privilege to have the freedom and health to train and compete. While I will never win a race I have the opportunity to still improve and to record the odd PB (Personal Best) here and there. Through running and triathlon I get the chance to visit new places and see them from a very special perspective (even from the back of the Dumbarton Little Chef Diner as it turned out). I didn't know much about Clydebank previous to the race but exactly 70 years to the day of this race it suffered greatly in the Second World War.

The River Clyde is justly famed for it's shipbuilding and during the early 1940's it seems Glasgow's heavy industries were making a massive contribution to Britain's total war effort. According to one website “on the nights of 13 and 14 March 1941, German bombers attacked the munitions factories and shipyards of Clydeside. There were 260 bombers on the first night - waves of high-explosive bombs, incendiary bombs and land-mines were dropped over a nine-hour period. Streets were devastated, fires raged, and people were trapped in collapsed buildings. The day following, with rescue work continuing, 200 bombers returned; their bombing raid lasted over seven and a half hours. Over the two days 528 civilians were killed, over 617 people were seriously injured, and several housing schemes were completely wiped out; 48,000 civilians lost their homes, many of them shipyard workers and their families, packed into Clydebank tenements.” According to Wikipedia only 7 houses out of 12,000 remained undamaged. Poignant to think that were we ran was shortly to be it's own version of hell exactly 70 years previous. You can find an eyewitness account of that night from here.

The run route took us first through Balloch then Alexandria, Renton and into Dumbarton. After maybe 2k a group of 4 emerged similar to my pace. A lady in vivid pink, her companion wearing blue and a chap seeminly glued to my shoulder wearing white. Disconcertingly Ms Pink and Mr Blue were able to strike up conversations throughout most of the distance. Their pace seemed good and I latched on. She ran with metronome precision and was very impressive. In fact it turned out Mr Blue was pacing for Ms Pink and stayed faithfully with her until about mile 11 before finishing the race in his own way. I took one gel at the 5 mile water station and that was sufficient. The Hummus and Falafel wrap obviously had a pretty low GI. The route was suburban, unremarkable and very flat. Popping out of a housing estate onto the A82 from behind the Little Chef and from there under the Erskine Bridge and onwards to Clydebank.

There was very little change in the “running order” of athletes - at Mile 10 a runner emerged from nowhere at a super pace – clearly a “negative split” specialist. That was impressive to see. Ms Pink and Mr Blue had serially reeled in runners during miles 6-11 and I felt pretty good pacing with them. But there was virtually no change of overall positions in the last 2 miles. The Garmin stablized at 14.4kph – having been at 14.5kph for well over an hour.

The final 1km is a bit twisty and you don't get an obvious view of the finish – which I was longing for. I tried to inject a few interval-like increases of pace in the last km and this was hurting the guy behind me. He tried several times to make it past but always unsucessfully. Ms Pink was only just ahead as the finish came into view and I had just enough left in the tank to hold off the chap behind and to unchivelrously pip her to the post. I did make a point to congratulate her on her excellent race execution – so I'm not all bad.

Water, medal and the invitable Tunnocks bar are thrust into my hands and I'm wheezing off to the car. The Garmin thought the race was bit long but even so it's a time under 1h.30m – maybe even under 1h.29 – either of which makes it a PB (******). Fantastic. Not quite 3h marathon pace but who really cares ? It was a great race, I was pleased with how I ran it and that I'd had the opportunity to run it. There were some inspiring moments and no-one stole my car - it's all good.

This weekend a lady in NZ had set up a donation site to support the New Zealand Red Cross effort in Christchurch (click here).  Her idea was that anyone running anywhere that weekend could demonstrate their support by donating $NZ1 per km. £1 per km bought $NZ46 thanks to the Balloch to Clydebank Half Marathon.

Maybe now it's time to think what we can all do for the people in Japan. If you can run, swim or cycle you can inspire and you can fundraise. The devastation of Clydebank 70 years ago – as local, awful and unthinkable as it was - gives us some understanding of what the people of Japan are now enduring. We are a community of runners, swimmers, cyclists and triathletes and we can reach out and make a difference. This would be a great time to do that. Outstanding UK Irondistance triathlete Rachel Joyce ReTweeted this original link from UK distance runner Liz Yelling : You Can make a difference ... please check this out (click here) and consider taking action. More soon. Take care, stay safe and be inspired.

• * OK, not strictly true as my naughty sister Rachel points out – but it was the case for 15yrs so indulge me
• ** The Rime of the Ancyent Marinere by Samuel Taylor Coleridge. Published 1798 in Lyrical Ballads. If you haven't read this then drop this PC and run out and get a copy – it's an astonishing poem.
• *** A workout on a treadmill any longer than 40min
• **** WGITW = Work Got In The Way
• ***** Cold baths can help you sleep : click here
• ****** Turned out to be 1:28:29

Paris Marathon : Update 02

Test Week. This is an important calibration of where my fitness might be positioned right now. A part of the training plan was a 10k race around 5 weeks ago but many local races have been cancelled due to a really tough winter here in Scotland. However yesterday the postponed Nigel Barge Memorial 10k Road Race took place in Glasgow.  The race is staged by the Maryhill Harriers Club and the website gives the background ..

"This is one of Scotland's oldest road races, being run now for more than 60 years. The race commemorates Nigel Barge who was killed in action in Dunkirk during World War II. Nigel was an outstanding officer who trained as a Royal Engineer and was killed at Dunkirk. He came top of his class at Woolwich and helped prepare and map defences around Dunkirk. Nigel assisted in the repairing of small craft to ensure the debarkation of his comrades. He was also a licensed pilot and a keen athlete. Nigel’s father was Kenneth Barge, late of the Bengal Lancers, a member of the committee of Maryhill Harriers. The race has run every year since 1943."


The standard seems very high for this race and a triathlete seems a little out of place in this world of "elite" club runners. The race is normally run the 1st weekend after New Year so it's a super "opening statement" of where you are compared to a year ago. If you're involved in a spring marathon it's ideal. 

Being Glasgow everything is "down to earth" and not taken overly-seriously - the runners might be psyched for this race but the admin is easy going with a light touch: "There are only left turns on this course, if you find you've turned right .. you're lost." "At the wee bridge over the river Kelvin be sure to go over the bridge - not under it." No timing chips here. Old school and none the worse for that. I now have done this race for 5 years and it's become an annual ritual. It's also the only time I'm ever in Maryhill so I need to remember to have a fully charged Sat Nav - unlike yesterday where I improvised a route with 35m to the start. Could so easily not have made the start. Not ideal ! Anyway : I dropped a couple of training sessions this week for a mini-taper and after 2 * 5k loops yesterday afternoon I'm left with a PB of 40m32s. I was delighted with this as the race felt good and I seemed to feel in control (for once). It's also 50s better than last year.


But what does it mean ? Back to Jack Daniels.... (the famous running coach not the bourbon, focus please ! - you can see the background to this kind of stuff on the blog entry : DareToTriLife Book Club 02).  Sadly this performance, while drop-dead-good amazing for me , is not quite where I needed it to be in the hunt for a 3H marathon. But lets explore :  here's the excerpt from Daniel's VDOT (sort of VO2 Max) tables ...

Note the "51" line 


Note the 40m39s 10k time 

This performance suggests a 3h 07m Marathon time


So it seems my VO2Max has improved but by only 1 line from last year ! To secure the 3H marathon goal a 39m 10K time is closer to the required reality. Suddenly a "thud" back down to earth. Yes, "groovy PB John" but way off the mark for where you'd hoped to be at this point. The truth is 800k of running so far on this campaign and perhaps a 5m better time than last year is possible ? Am I depressed ? No. it was a great race yesterday and I loved being part of it. Actually it showed the value of racing as a really important part of training. You'll never get an intensity session as good. The vibe was good. You'll also learn things like : pacing, nutrition, when to "pull the trigger", the importance of charging a Sat Nav the night before an important race and a completely new thing : that wearing an Ironman-branded race belt encourages young runners to surge at you with 200m to go ! But lets face it. I've invested 800k of my and my family's time in developing these chunky calves and thighs - it's great to finally try them out. Burn baby burn !
Today it was back to the Sunday "long-run" after the intensity of the day before. Covered about 33k today in around 2:40: something. 

Lots to think about after yesterday. But mostly had a sense that the training schedule was working and I maybe should start to adjust the pacing sessions a little more in the 5 weeks remaining. There's a little disconnect in training on the trails around home - the pace is necessarily slower than on the road and you're just not always sure if you're really improving. Yesterday shows I am and while today was a tough grind out there I managed it and I'm feeling so much better about the whole project. There are a few more long runs left but there's now a sense of the Paris Marathon as being a real event which is just a few weeks away. There's another test week ahead : the formal Half-Marathon race looms. Mr Daniels and his elegant table think I should be able to cover that distance in 1:30:02. If so that too would be a PB and already I'll have gained a great deal from the last 16 weeks. We'll just have to see. Time to replace the Brooks Addictions - TrainingPeaks tells me their time is up. Maybe Wiggle can do me a deal. So folks get inspired and get out there. If I can you absolutely can. Bottomline : Older and Quicker over 10k. But can I carry this off over 21k ? Find out, next time, right here on the daretotrilife blog.