Posted in Scarborough
Tags: Dublin Marathon 2008, Edinburgh Marathon 2008, Great North Run, Leeds 10K, Yorkshire Three Peaks
The Edinburgh Marathon two weeks ago marked a year since my first marathon. I’ve been running a lot longer than a year (I started training for Edinburgh 2008 in July 2007), but I feel like I didn’t become a “proper” runner until I completed that, my first event.
Since then I’ve run three marathons, done the Leeds 10K and even completed the Yorkshire Three Peaks in under 12 hours. I think that’s quite an amazing achievement. However, this anniversary has gone by almost unmarked because that Three Peaks attempt left me with an injury which has stopped me from running for the last four weeks, which I’ve been really unhappy about.
It’s getting better now though, but I won’t be able to run Leeds this year (though I will be able to walk it - hopefully) and my plans to set a PB in this years’ Great North Run are also under threat.
I can’t wait to start running again and when I do, I’ll allow myself to reflect on my achievements. At the moment though, this part of my life is on hold.
Posted June 16th, 2009 by Simon Frost
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Posted in Dublin Marathon, Great North Run, marathon, non-linear periodisation, training
Tags: Dublin Marathon, Great North Run, injury, Paris
I haven’t blogged for a while, but with good reason. Two weeks ago, I moved up to the full version of my training plan. However, this proved to be a bit of a disappointment. Well, that’s a bit of an understatement actually. It was terrible. The training through the week was exhausting but not at a level I couldn’t handle. Then on Friday things fell apart.
Whilst training for Paris, I noticed a twinge around my knee. I ignored it until after the race, then treated it by doing some special targeted stretches for two weeks. However, after the first week of intensive training again, this old injury returned, but this time it was much worse. With a week to go before my Yorkshire Three Peaks attempt, I decided to rest for that week and use it as an informal taper week.
That Three Peaks attempt has since put paid to any hopes of running in the next few weeks. I must have pulled a muscle or something similar whilst scrambling down Ingleborough, which I didn’t really notice at the time, but now it hurts whenever I walk for longer than fifteen minutes. It would be impossible (and foolish) to do any running in this condition, so until I can get this problem resolved, there will be no running for now.
All of this has left me tremendously demotivated. I definitely won’t be able to break my 10K PB in the Leeds 10K (in three weeks) and the length of time my recovery needs may seriously jeopardise my plans for PBs in the Great North Run and the Dublin Marathon in October.
Posted May 29th, 2009 by Simon Frost
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Posted in Dublin Marathon, Scarborough, marathon, non-linear periodisation, training
Tags: Dublin Marathon, fartlek, headland, marathon, North Bay, Northstead Manor Gardens, Scarborough, South Bay, training
For the last two weeks I’ve been following a very gentle schedule of three-mile runs three times a week and a six-mile long run on Sunday. Now, however, I’ve decided that I’m fit and well recovered enough to step it up a gear.
So this week I’m starting my full training schedule. I’ve also decided, following my performance at the Paris Marathon, to use the non-linear periodisation system again. Hopefully I’ll be able to smash my marathon PB by running the Dublin Marathon in 4h30m00s - that’s my goal anyway.
Friday’s schedule called for 5 miles easy with 6 x 30 second fartlek intervals. The first time I saw what mileage I had to cover, I thought it sounded like a big ask. I’ve still got memories of how tiring this session used to be, especially with the fartlek intervals, which really knackered me out.
However, once I got out there I discovered I didn’t really need to put in any extra effort into running the five miles (except for running around the headland - the wind was quite strong and was a struggle to run against sometimes). What really pleasantly surprised me though was my peformance during the fartlek intervals.
The last time I regularly did this kind of session, I looked upon intervals with some trepidation because after each interval I was always exhausted. This time though I managed to breeze through them. I was even able to increase my pace in each progressive interval, which was something I definitely couldn’t have done last time. Previously I would start out running each interval really fast and then slow down through tiredness in each following interval.
So after the first week back to “normal” training, I’m generally quite impressed with my state of fitness. As usual, I seem to have underestimated my ability again, as I appear to be fitter than I give myself credit for. Using this training plan to train for Paris seems to have really boosted my general levels of fitness, aerobic endurance and stamina. Not bad!
Posted May 12th, 2009 by Simon Frost
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Posted in Dublin Marathon, Leeds 10K, Scarborough, The Three Peaks, marathon, training
Tags: Dublin Marathon 2009, Leeds 10K, The Three Peaks
I’ve just received an email from the Dublin Marathon 2009 newsletter with title “Start training for your marathon attempt now!”. After running three marathons in less than a year, I’m feeling a little worn out. I was hoping for a little bit more time to enjoy running for it’s own sake.
I’ve been in near-continuous training for nearly eighteen months now, with the odd few weeks resting here and there after each marathon. So after Paris I wanted to really relax and recover and not actually train for anything. I’m not saying I don’t want to go running anymore - I just didn’t want to start training for another event so soon.
Unfortunately my Three Peaks attempt has put paid to that somewhat. It’s only four weeks away and requires it’s own level of training (walking the equivalent of a marathon over three of Yorkshire’s highest peaks). However, I’ve already committed to it and I don’t intend to renege on this promise.
If I started training for Dublin now, that would give me (roughly) six months to train. Considering that I’ve run several marathons before I think this is more than enough time for me. In fact, I’m even willing to gamble and not start marathon training until the end of May. Training for the Leeds 10K (on June 21st) will be in full swing by then anyway, so I hope I’ll be more rested and be back into that competitive running frame of mind by then.
Posted May 1st, 2009 by Simon Frost
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Posted in marathon
Tags: London Marathon
Applying for the London Marathon was almost as much an endurance event as the marathon itself. The entry system for the ballot opened at 09:00am on Monday and almost immediately the website showed signs of trouble. I plugged away most of the day trying to get onto the first page of the application form, but the website was having none of it. It was obviously creaking under the strain.
At about 15:30, the website was replaced with a message saying “Due to unexpectedly high levels of demand, the website is temporarily unavailable”. This was no surprise, as there are only 120,000 ballot places available and, if last year was anything to go by, they’ll all have gone in two days. Indeed, a newsletter from The London Marathon sent at 17:30 on Monday confirms that 70,000 people somehow managed to register on the first day.
I gave up trying to apply after 15:30. I did manage to register though - by going onto the website at 06:30 on Tuesday morning.
Posted April 29th, 2009 by Simon Frost
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Posted in North Bay, Paris Marathon, Scarborough, The Three Peaks, training
Tags: Paris Marathon 2009, Three Peaks, Yorkshire
It’s three weeks since I ran the Paris Marathon, but now I need to start training again. My brother challenged me to do the Yorkshire Three Peaks last year at a bonfire party. My sensible said that to do it in May would be too soon after Paris, but I didn’t want to turn down this challenge.
The Three Peaks involves climbing some 4,000m of ascent over Yorkshire’s three highest peaks: Pen-Y-Ghent, Whernside and Ingleborough (usually in that order), which in total is approximately 25 miles. The challenge which has been laid down to me is to complete all three within twelve hours.
Now I consider myself fitter than I have been at this point in time, but this is a totally different kettle of fish from running. I’ll be walking it - definitely not running - and there’s the fact that the route climbs three mountains and the temperamental weather that can bring. So this is no small ask.
Unfortunately, trying to ease myself into training hasn’t come very easy, even though I’m only running a very easy distance (three miles, three times a week). An injury from before Paris needs resting and I wanted to spend more time resting after Paris, so I’m finding it difficult to motivate myself and get myself back into the training state of mind.
Posted April 27th, 2009 by Simon Frost
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Posted in Paris Marathon, marathon
Tags: Avenue de la Porte d'Auteuil, Avenue de Saint-Cloud, Avenue Foch, Bois de Boulogne, Boulevard d'Auteuil, Chemin de Ceinture du Lac Inférieur, Chemin de Ceinture du Lac Supérieur, Paris, Paris Marathon 2009, photos, pictures, Place de la Porte d'Auteuil, Porte Dauphine, Route des Fortifications, video
The course now continued west, leaving the city centre again. There was less atmosphere on running on these more anonymous back streets because there were fewer bystanders giving encouragement. This was precisely the point, however, where I needed it the most.The route followed the Boulevard d’Auteuil, passing the Roland Garros Stadium, then turned back on itself at the next roundabout, following the Avenue de la Porte d’Auteuil.
At the end of that road, at the Place de la Porte d’Auteuil, we took a ninety degree turn onto the Route des Fortifications - which was a mild incline. Any incline at this stage, some 37kms (or about 22 miles) in is unwelcome though. Running with the pacemaker and running in a group of other people, really helped at this point. Not only was the pacemaker shouting encouragement (in French, of course) but at this point in my previous marathons I’ve usually found myself virtually alone, which saps your resolve. Keeping up with the pacemaker and the group helped me keep on track when I know that, had they not been there, I probably would have slowed down and fallen back at this point.
About a kilometre later the course entered the final phase in the Bois de Boulogne, another huge park. We took another turn onto the Chemin de Ceinture du Lac Supérieur. This was probably the hardest part of the race, not least because it was the last few miles, but also because there were relatively few supporters around this section and the tremendous strain on my legs was now impossible to ignore. I wasn’t just tired, I was getting that achy feeling where when you stop running for any reason, trying to get going again is twice as hard because your legs feel like lead.
The scenery had taken on a dull tone because we were running along a section of the park that was rather uninspiring and because the sun had gone in again. The only thing that broke the boredom of this section was the appearance of several marquees, set up by several different French marathons, advertising their races. Some even offered samples of local wines - but naturally, I didn’t partake. The course turned onto the Avenue de Saint-Cloud, which was another of those long stretches which never seemed to end. There were a few more people around the Chemin de Ceinture du Lac Inférieur, but it didn’t feel like we were just a mile away from the finish.
Within what seemed like just a couple of steps, we were back in inner city Paris again, running around the roundabout at Porte Dauphine, then along the wide boulevard of the Avenue Foch. When I saw the finish line a few hundred yards ahead of me, it all felt a bit sudden. It was a short distance from there to the finish. The pacemaker congratulated us all on running a fantastic race then allowed the pack to split up and run past the marathon photographers.
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Approaching Mile 26...only 385 yards to go!
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Crossing the finish line
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Tired yet proud
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At the finish line
Finally, I crossed the finish line exactly five hours, twenty-seven minutes and five seconds after I started. Almost immediately the muscles in my legs started screaming and burning from over-exertion. I shook the pacemakers hand and had my photo taken by a defeated looking Frenchman sitting on a chair near the finish line.
Even though I completed the marathon under my target time of 5h30m and even though I beat my personal best (though only by a matter of seconds) it still felt a little bittersweet, because I felt that I could have run faster and shaved another half-hour off my PB.
However, I still stand by my decision not to try for a PB and to deliberately under-estimate my performance. This was my third marathon in less than a year, after all!
I suppose there is always next year…
Video: The final word
Posted April 17th, 2009 by Simon Frost
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Posted in Paris Marathon, marathon
Tags: Avenue de Versailles, Avenue du Président Kennedy, Eiffel Tower, energy gels, Maison de Radio-France, Notre Dame Cathedral, Paris Marathon 2009, Place de Barcelone, Place de la Concorde, Quai des Célestins, Quai des Tuileries, Rue Mirabeau, Seine, the Louvre, Tuileries, Voie Georges Pompidou
Between miles 15 and 16 (or roughly kilometres 25 and 26) the course left the Quai des Célestins and joined the Voie Georges Pompidou, which runs parallel to the banks of the Seine and under several of the bridges that cross it. At first the sun had ducked behind another cloud, but eventually it came out again and stayed out for most of this phase of the race (up until entering the Bois de Boulogne).
Running along the banks of the Seine in the sunshine, spotting all the landmarks, including the towers of the Notre Dame Cathedral and the Eiffel Tower was possibly the highlight of the entire race. I was now feeling much better as I had overcome my tiredness and aching phase from earlier and was happily clocking up the miles (or kilometres).
The Eiffel Tower makes its first appearance
Whereas before I was running behind the Louvre, this time I was running on the other side of it, but I still didn’t get to see it, because the course entered the Tuileries Tunnel for about a kilometre.It got quite warm down there and I was just starting to sweat again when the course emerged onto the Quai des Tuileries and the daylight again.
Every time the course went into another tunnel, the pacemaker shouted encouragement and motivational comments like “Let’s attack this hill together” (in French of course) and every time we went under a bridge he shouted at the bystanders on top of it to give some words of encouragement. It all helped to keep spirits up.
Just after coming out of the third tunnel, we crossed the Place de la Concorde (again). After turning onto the Voie Georges Pompidou again, It became possible to see the Eiffel Tower appear from behind the trees lining the route. I saw it again as we entered the Albert 1er tunnel.
After crossing the Place de la Bastille again, the course followed the River Seine, running past some of Paris’ most famous landmarks, including the Notre Dame Cathedral and the Eiffel Tower. Watching the spire of the Tower appear from behind the trees and gradually running towards it was a genuinely beautiful sight. There were also plenty of vocal, supportive crowds in the centre as well, which helped spur me on.
Video: Passing the 30km point
Just before we got to the Trocadéro, we passed the 30km point. Now we were three quarters of the way round the course and the aching in my legs was becoming harder to ignore. Still, ignore it was all I could do and I ploughed on. I actually congratulated myself on feeling this good at this point. Getting this far whilst still feeling like I had enough left in the tank was an achievement in itself when compared to how I felt at this point in my previous marathons.
There was another water and food station opposite the Eiffel Tower where I took on another bottle of water. The discarded orange peel and banana skins made it very slippy and treacherous to try and run through and that wasn’t helped by the fact that this station was on a cobbled road. Once again I had gotten ahead of the pacemaker once I left the water/food station, so I slowed down for a moment until the pacemaker group caught me up again. However, my increasingly achy muscles meant it was becoming harder to starting running again after each walking break.
The course continued south-west down the Avenue du Président Kennedy, moving away from the riverbank and past the Maison de Radio-France. We crossed onto the Avenue de Versailles, then at the Place de Barcelone the course veered off to the right through another sponge station, down the Rue Mirabeau. There was no stopping this time, the pacemaker telling everyone to run straight through. All the sponges were long gone - none left for us - only the buckets of cold water which I willingly splashed on my face and neck. Running through the water/sponge stations always makes me feel like I’m going really fast, but the photos show that I was only moving at about a moderate jogging pace.
Posted April 16th, 2009 by Simon Frost
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Posted in Paris Marathon, marathon
Tags: Avenue Daumesnil, Avenue de Gravelle, Avenue des Minimes, Avenue du Tremblay, Boulevard Henri IV, Château de Vincennes, energy gels, pacemaker, Paris, Paris Marathon 2009, photo, picture, Place de la Bastille, Quai des Célestins, Rue de Charenton, Rue de Lyon, videos, Voie Georges Pompidou
With a quarter of the race done, the sun had come out again and I felt good about my pace. The course now left the city centre to follow the next phase of the route around the Bois de Vincennes - a seven mile loop through the park which would end in the half-marathon point, bringing us back into the city.
The next mile took me along the Avenue Daumesnil, which was another of those seemingly unending roads. It started out in the suburbs, running past some residents who appeared to be surprised by the 31,000 runners running down their street, then eventually opened into broad parkland, with trees lining the route.
At this point the pacemaker shouted something I couldn’t translate, but it became obvious when he darted off to the right and stood behind a tree. Some other runners followed him but I thought it a bit weird to go to the toilet at the same time as the pacemaker, so I carried on running. I suppose even pacemakers must answer the call of nature. This meant I was now quite far ahead of the pacemaker however and the fact that he had gone now made me feel like I had to go - so I did the same thing of ducking behind a tree and relieving myself. It also allowed the pacemaker to catch up with me and overtake me a bit.
Coming to the end of the Avenue Daumesnil, the tower of a castle gradually came into view. I didn’t know what it was as I approached it, but I know now it was the Château de Vincennes. In front of the château was another sponge station. I would have preferred another water station, but this was better than nothing. The sun had made me a bit sweaty, so I grabbed one of the sponges and cooled myself down.
The course continued down the Avenue des Minimes, entering a heavily forested area. The shade was nice and the atmosphere felt more secluded, with trees all around us and not many supporters on this part of the route. At the end of that road the course merged with the Avenue du Tremblay, which marked the most easterly point of the race. Then the course zig-zagged southwards until it joined the Avenue de Gravelle at the southern perimeter of the park.
Video: Passing kilometre 19 on the Avenue de Gravelle
The Avenue de Gravelle was another long road, but it was full of bends, so this time it felt like I was getting somewhere. At this point I was ticking along, enjoying the sunshine and the scenery of the park. As the course gradually left behind the park and moved closer to entering the city again, the number of supporters increased which helped lift the atmosphere a little.
Approaching the half-marathon point, the scenery of the parkland gave way to the more urban landscape again. The sun had gone in again, which made everything seem rather grey and dull. Still, when I crossed the thirteen mile marker and then the official half-marathon point, I was feeling good, but my legs were now starting to ache a little, which was becoming a bit distracting. This was a crucial point in the race for me - if I started feeling tired and achy now the next 13.1 miles would only get worse. I could only hope that this was a phase which I could run through.
Video: Passing the half-marathon point
For the next 1.5 miles, the course followed the Rue de Charenton, then the Avenue Daumesnil. The sun had come out again and there were more people shouting us on and some more bands were playing along the route. The further we made it into the city again, the better the atmosphere became.
Video: Soaking up the atmosphere on the Rue de Charenton
Once we made it onto the Avenue Daumesnil again, there was another of those unending roads. The relative boredom of running along the long, straight road was broken by continual encouragement from the pacemaker and the appearance of two drag queens - I nearly tripped over the kerb as we ran past them! By now it was obvious I was becoming quite tired.
The pacemaker advised everyone to take on a snack if necessary as he tucked into an energy bar. I stuck to my strategy of taking energy gels every three miles. It felt like we’d been running down this road for ages when we finally moved onto the Rue de Lyon.
Update: Half-way through
In the distance I could see a column which looked remarkably like the one we had passed in the Place de la Bastille some miles earlier. Of course, it was the same one, but I hadn’t realised the course actually passed through the Place de la Bastille twice - I just thought we might pass a street behind it the second time.
Approaching the Place de la Bastille for a second time
The course took the second left from the Bastille onto Boulevard Henri IV. Just as we turned that corner, the pacemaker grabbed a handful of bananas and passed them out through the crowd. I declined, as I hadn’t eaten them during my training so I didn’t want to chance it now. A few metres later there was a another food station, where I took my next energy gel instead. After the Boulevard Henri IV, the course turned onto the Quai des Célestins, then the Voie Georges Pompidou, on the banks of the Seine. This phase was probably the most beautiful of the whole race.
Posted April 13th, 2009 by Simon Frost
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Posted in Paris Marathon, marathon
Tags: 10km, Avenue Daumesnil, Avenue du Trône, Bois de Vincennes, Boulevard Soulit, Hotel de Ville, Paris, pictures, Place de la Bastille, Place de la Nation, Porte de Vincennes, Rue de Rivoli, Rue du Faubourg Saint-Antoine, Rue Saint-Antoine, the Louvre, Tuileries, video
I’ve never been to Paris before and I don’t know the streets very well. What I know now is that the Rue de Rivoli is a very, very long street, where the course continued for over two miles. Looking back, the Paris Marathon had several of these long stretches, where there were virtually no corners or turns. At the beginning of a marathon this doesn’t really bother me, I was too busy admiring the fabulous period architecture, but nearer the end, you need those turns and corners to make it feel like you’re making progress and getting closer towards the finish.
Since I’ve never been to Paris, nor do I know it very well, what I didn’t realise was that the Rue de Rivoli runs behind some of Paris’ most famous buildings - the Louvre, the Tuileries gardens and the City Hall. There was plenty of support from bystanders, some Parisians were even game enough to shout “Allez Simon!” (Go Simon!) because my name was printed on my bib. It all contributed to the great atmosphere at the start of the race, helped along by the thousands of other runners that were still running past us.
At the end of the Rue de Rivoli, the tall buildings open out onto one of Paris’ squares, this one being the Place de la Bastille, with a huge column in the middle of it. This was also significant because it was the first refreshments stop. The Paris Marathon is the first one I’ve run where food (orange segments, bananas, raisins and sugar cubes) was offered as well as drinks, but because I hadn’t eaten anything but energy gels during training, I didn’t take any food. Instead I just took my first bottle of water.
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Running past the Hotel de Ville, Paris
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Approaching the Place de la Bastille
Now I’m used to running through water stations, but the pacemaker slowed to walking pace whilst going the water stations and this time, I reluctantly did so as well. The intensity of my training for the marathon and how exhausted it left me, as well as the fact I took a three week holiday in the middle of my training meant I wasn’t trying for a personal best this time, but moreover, I wanted to make sure I completed the marathon comfortably, rather than like in Dublin last year, where I felt I nearly killed myself finishing it.
I didn’t feel like I needed to walk through the water stations, but I recognise now that it was a part of the negative split strategy - taking a short walking break to allow a little recovery and preserve energy.
I’d run a little far ahead of the pacemaker, so I slowed down until the group caught me up again. The course followed another side street of Paris, the Rue du Faubourg Saint-Antoine, to the next Place, the Place de la Nation. Around this huge roundabout was another station, this time handing out sponges. Hundreds, maybe thousands of filthy, discarded sponges littered the ground. I didn’t take one this time because I didn’t feel like I needed it.
The course then continued down the Avenue du Trône, though I didn’t see the two columns, because they were both covered in scaffolding and on for another kilometre down the opposite side of a busy main road. It was quite boring running down the Avenue du Trône because there was nothing but grey concrete buildings on either side of the road and the crowd had thinned out quite a bit now, so the atmosphere from earlier had evaporated.
However, the sun had now come out a bit which made it a little bit warmer and a bit nicer. At the next roundabout, the Porte de Vincennes, the course took a ninety-degree turn right onto the Boulevard Soulit, which would lead eventually to the next milestone - the 10km point.
The long stretch which led to that was the perfect time to record my next update…
Approaching 10km
The 10km point was on the corner of the road which took the course left onto Avenue Daumesnil and out of the city, towards a huge park called the Bois de Vincennes. After passing the 10km point, I was feeling alright. My muscles had taken a while to get warmed up, but with each mile that passed that stiffness dissipated.
Posted April 12th, 2009 by Simon Frost
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