MISCELLANEOUS REPORTS

PREPARATION FOR 2010 MARATHON - With the kind permission of Mike Gratton from 2:09 Events	My 2009 London Marathon Training Diary
QUESTIONS FROM THE PUBLIC WHILST MARSHALLING THE ST ANNES 10 MILE RACE - Pete and Marie Wyld	OUR HOLIDAYS IN AMERICA – GRAND CANYON - By Peter Bartlett

PREPARATION FOR 2010 MARATHON

For Runners aiming at 55 to 75 & 80 to 100 Miles/Week

Designed by London Marathon winner Mike Gratton

These schedules are aimed at runners who have already reached a high level of training background and have been regularly training at up to 50 miles or above per week for the last 6 months to 1 year. Many will probably have run a marathon already, but not necessarily. The aim is to establish long runs fairly early on so that marathon endurance is established before specific speed work brings you to a peak. Maximum mileage will thus be reached 2 months before the Marathon; once this is achieved the aim is then to make you faster while maintaining the endurance base. For explanation on terminology used see Notes for 2:09 Events training Plans

Week 1	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	2 hrs steady
MONDAY	Tempo – 45mins @ marathon pace	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 30mins easy Pm: 20 x 300m/100m jog rec @ 10km pace	Am: 45mins easy Pm: 5 sets of 5 x 300m/100 jog – 5 mins between sets @ 5 km pace
WEDNESDAY	1 hr 20mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	Am: 30mins easy Pm: 30mins @ threshold pace + 8 x 400m/ 200 jog rec @ 10km pace	Am: 40mins easy Pm: 30mins @ threshold pace + 10 x 400m/ 200 jog rec @ 10km pace
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hr steady	Am: 45mins fartlek Pm: 1 hr steady
Week 2	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	2hr steady
MONDAY	Tempo – 45mins @ marathon pace	Am: 45 mins Pm: Tempo - 1 hr @ marathon pace
TUESDAY	Am: 30mins easy Pm: 20 x 300m/100m jog rec @ 10km pace	Am: 45mins easy Pm: 5 sets of 5 x 300m/100 jog – 5mins between sets @ 5 km pace
WEDNESDAY	1 hr 20mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	Am: 30mins easy Pm: 30mins @ threshold pace + 8 x 400m/ 200 jog rec @ 10km pace	Am: 40mins easy Pm: 30mins @ threshold pace + 10 x 400m/ 200 jog rec @ 10km pace
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
Week 3	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	2 hrs steady
MONDAY	Tempo – 45 mins @ marathon pace	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 30 mins easy Pm: Pyramid session 200/200 jog – 400/200 jog – 600/200 jog – 800/200 jog – 600/200 jog – 400/200 jog – 200. pace from 1 mile to 5km	Am: 30mins easy Pm: Pyramid session 200/200 jog – 400/200 jog – 600/200 jog – 800/200 jog – 600/200 jog – 400/200 jog – 200. pace from 1 mile to 5km
WEDNESDAY	1 hr 20mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	1 hr steady	Am: 40mins easy Pm: 1 hr steady
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	Warm-up – 20mins Kenyan hills – cool down	Am: 45mins easy Pm: warm-up – Kenyan hills – cool down
Week 4	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	1 hr steady	1 hr steady
MONDAY	45mins easy	Am: 30mins easy Pm: 45mins steady
TUESDAY	45mins steady	Am: 30mins easy Pm: 45mins steady
WEDNESDAY	1 hr steady	1 hr steady
THURSDAY	45mins fartlek	Am: 30mins easy Pm: 45mins fartlek
FRIDAY	45mins easy	45mins easy
SATURDAY	1 hr steady	1 hr steady
Week 5	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	Am: 2 hrs steady Pm: 30mins easy
MONDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
TUESDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
WEDNESDAY	1 hr 30mins easy	Am: 45mins easy Pm: 1 hr 30mins easy
THURSDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
Week 6	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	Am: 2 hrs steady Pm: 30mins easy
MONDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 30mins easy Pm: 1 hr steady	Am: 45mins easy Pm: 1 hr steady
WEDNESDAY	1 hr 30mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	Am: 30mins easy Pm: 1 hr steady	Am: 45mins easy Pm: 1 hr steady
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
Week 7	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	Am: 2 hrs steady Pm: 30mins easy
MONDAY	1 hr on hilly course – maintain pace up and over the hills	Am: 45mins easy Pm:1 hr on hilly course – maintain pace up and over the hills
TUESDAY	Am: 30mins easy Pm: 45mins fartlek	Am: 45mins easy Pm: 1 hr fartlek
WEDNESDAY	1 hr 30mins steady	Am: 45mins easy Pm: 1 hr 30mins
THURSDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hr steady	Am: 1 hr steady Pm: 1 hr steady
Week 8	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs 30mins steady	Am: 2 hrs 30mins steady Pm: 30mins easy
MONDAY	Hilly 1 hr	Am: 45mins easy Pm: hilly 1 hr
TUESDAY	Am: 30mins easy Pm: 1 hr fartlek	Am: 45mins easy Pm: 1 hr fartlek
WEDNESDAY	1 hr 30mins steady	Am: 45mins Pm: 1 hr 30mins steady
THURSDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
Week 9	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	1 hr steady	1 hr steady
MONDAY	45mins hilly run	1 hr hilly run
TUESDAY	1 hr steady	Am: 30mins easy Pm: 1 hr steady
WEDNESDAY	1 hr steady	1 hr steady
THURSDAY	45mins easy	Am: 45mins easy Pm: 45mins steady
FRIDAY	45mins easy	45mins steady
SATURDAY	1 hr steady	1 hr steady
Week 10	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	Am: 2 hrs steady Pm: 30mins easy
MONDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 30mins easy Pm: 15 x 400/100 jog recovery @ 10km pace	Am: 45mins easy Pm: 20 x 400/100 jog rec @ 10km pace
WEDNESDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
THURSDAY	Am: 30mins easy Pm: warm-up – 20mins Kenyan hills – cool down	Am: 45mins easy Pm: warm-up – 20 mins Kenyan hills – cool down
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	1 hrs steady	Am: 1 hr steady Pm : 45mins easy
Week 11	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	Am: 2 hrs steady Pm: 30mins easy
MONDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 30mins easy Pm: 15 x 400/100 jog recovery @ 10km pace	Am: 45mins easy Pm: 20 x 400/100 jog recovery @ 10km pace
WEDNESDAY	1 hr 30mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	Am: 30mins easy Pm: warm-up – 25 mins Kenyan hills – cool down	Am: 45mins easy Pm: warm-up – 25mins Kenyan hills – cool down
FRIDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
SATURDAY	Tempo – warm-up – 40mins at marathon pace – cool down	Am: 45mins easy Pm: Tempo run – warm-up – 40mins at marathon pace.
Week 12	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	3 hr steady	Am: 3 hr steady Pm: 30mins easy
MONDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 30mins easy Pm: 30mins tempo run @ marathon speed followed by 10 x 400m at 10km speed with 200 jog recoveries.	Am: 45mins easy Pm: 30 min tempo run @ marathon speed followed by 10 x 400m at 10km speed with 200 jog recoveries.
WEDNESDAY	1 hr 30mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	Am: 30mins easy Pm: warm up – 25mins Kenyan hills – cool down	Am: 30mins easy Pm: warm up – 30mins Kenyan hills – cool down
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	Tempo – 40mins @ marathon pace	Am: 45mins easy Pm: Tempo – 40mins at marathon pace.
Week 13	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	2 hrs steady
MONDAY	1 hr steady	1 hr steady
TUESDAY	3 sets of 400/800 @ 3km/5km pace, 200 jog between efforts, 5mins between sets.	Am: 45mins easy Pm: 5 sets of 400/800 @ 3km/5km pace, 200 jog between efforts, 5mins between sets.
WEDNESDAY	1 hr steady	1 hr steady
THURSDAY	25mins Kenyan hills	Am: 45mins easy Pm: 30mins Kenyan hills
FRIDAY	45mins easy	Am: 45mins easy Pm 45mins easy
SATURDAY	1 hr steady	1 hr steady
Week 14	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	3 hrs steady	Am: 3 hrs steady Pm: 30mins easy
MONDAY	Tempo – warm-up – 2 x 15mins at 10km pace/10mins jog between –long cool down	Am: 45mins easy Pm: tempo – warm-up – 2 x 15mins at 10km pace/10mins jog between – long cool down
TUESDAY	Am: 30mins easy Pm: Pyramid – 200/400/600/800/600/400/200 – 200 jog recovery – pace from 1 mile to 5km	Am: 45mins easy Pm: Pyramid – 200/400/600/800/600/400/200 – 200 jog recovery – pace from 1 mile to 5km
WEDNESDAY	1 hr 30mins	Am: 45mins easy Pm: 1 hr 30mins
THURSDAY	Am: 30mins easy Pm: 5 x 1km @ 5km pace, 2mins recovery	Am: 45mins easy Pm: 5 x 1 mile @ 5km pace, 3mins recovery
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	6 miles: start with mile 1 @ marathon pace, then mile 2 @ 10km pace – alternate between the two paces for the rest of the run.	Am: 45mins easy Pm: 8 miles: start with mile 1 at marathon pace, then mile 2 @ 10km pace – alternate between the two paces for rest of run.
Week 15	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	Am: 2 hrs steady Pm: 30mins easy
MONDAY	Tempo Run: 2 x 10mins @ 5km pace, 5mins recovery between.	Am: 45mins Pm: Tempo Run: 3 x 10mins @ 5km pace, 5mins recovery between.
TUESDAY	Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace	Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace
WEDNESDAY	1 hr 30mins steady	Am: 45mins easy Pm: 1 hr 30mins steady
THURSDAY	Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace	Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace
FRIDAY	Am: 45mins easy Pm: 45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	Threshold run – warm-up – 20ins – cool down	Am: 45mins easy Threshold run – warm-up – 30mins – cool down
Week 16	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	2 hrs steady	2 hrs steady
MONDAY	1 hr steady	Am: 45mins easy Pm: 1 hr steady
TUESDAY	Am: 45mins easy Pm: 8 x 400/200 jog recovery @ 1 mile pace	Am: 45mins easy Pm: 8 x 400/200 jog recovery @ 1 mile pace
WEDNESDAY	Am: 30mins easy Pm: 1 hr steady	Am: 45mins easy Pm: 1 hr steady
THURSDAY	Am: 45mins easy Pm: 5 x 1km @ 5km pace, 3mins rec	Am: 45mins easy Pm: 5 x 1km @ 5km pace, 3mins rec
FRIDAY	45mins easy	Am: 45mins easy Pm: 45mins easy
SATURDAY	Threshold – warm-up, 20mins threshold pace – cool down	Threshold – warm-up, 30mins threshold pace – cool down
Week 17	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	1 hr 30mins steady – picking up pace to run last 30mins at marathon pace	1 hr 30mins steady – picking up pace to run last 30mins at marathon pace
MONDAY	1 hr steady	1 hr steady
TUESDAY	8 x 400/200 jog rec @ mile pace	8 x 400/200 jog rec @ mile pace
WEDNESDAY	1 hr steady – last 20mins picking up pace to finish fast	1 hr steady – last 20mins picking up pace to finish fast
THURSDAY	3 x 1 mile @ 5km pace/4mins rec	3 x 1 mile @ 5kmpace/4mins rec
FRIDAY	45mins easy	45mins easy
SATURDAY	Tempo – 20mins at marathon pace	Tempo – 20mins at marathon pace
Week 18	55 to 75 Miles per Week	80 to 100 Mile Per Week
SUNDAY	1 hr steady	1 hr steady
MONDAY	1 hr steady	1 hr steady
TUESDAY	10 x 200m/200m jog recovery @ 3km pace	10 x 200/200m jog rec @ 3km pace
WEDNESDAY	20mins easy	20mins easy
THURSDAY	15mins easy	15mins easy
FRIDAY	10min jog	10min jog
SATURDAY	10min jog	10min jog

MARATHON DAY!!!!

With the kind permission of Mike Gratton – Please visit their website on: http://www.209events.com/

My 2009 London Marathon Training Diary

7^th February 2009 (11 weeks to go)

I’ve done it – at last! To be honest, it should have been done last month, but for one reason or another (too scared, too tired, no drive?) it never happened. I have just completed my first long run of my 2009 London Marathon training, 19 miles, 2 hours 23 minutes at my ‘steady Eddie’ pace. The fact I’d only managed 12/13/14 miles on my long runs before this left me feeling like I’d broken through some sort of mental barrier that always appears before hard sessions. It had to be done, and the fact that I have done it relatively comfortably has left me in confident mood for my training schedule that lies ahead of me.

It’s not that my training had been lacking last month – anything but. I’d put in nearly 200 miles; the most miles in a month I’d ever done. My mid week runs had started to increase, from a typical 6-7 miles to 8-10 miles. I would also be throwing in longer runs of up to 14 miles at the weekend. My weekly mileage regularly topped 40 miles, an increase that had started back last November.

I had wanted to start this marathon diary over Christmas, or maybe in the New Year, but felt I could only start it after a run of decent length to be worth writing about! I’m not following any set training programme – I find it hard being told what I have to do. What I prefer is running to how you feel. For instance, if I feel I can do a high mileage week, then I will do that. If it gets hijacked by work, ill health, social arrangements or life in general, then so be it. If I get stuck, I’ll use last year’s diary as a guide.

So, do I have a time in mind? Well, my easy answer is under 3 hours, the same target as last year (which I beat with 2:58:14). But if I say that, would 3:01 be failure? How many runners would want that time on 26^th April? When I get to 23 miles, my only desire will be to finish, and the importance of time will fade during that deadly, miserable part of the race. All I can say is I will try and use my time wisely, train as hard as possible and try not to falter onto the path of complacency.

My first test of my fitness will be next weekend, with a race that is almost a permanent fixture in my racing year. It’s got one of the most scenic routes you are likely to come across in a race, and because it’s over 21 miles, you will have plenty of times to take in the views (especially on Honister Pass). I’ve managed to get a PB every time I’ve run over the years, so this year I probably won’t – or maybe I will?

Sunday 15^th February (10 weeks to go)

Or maybe not, but not by much – 19 seconds longer this time. Perhaps I should have kept running up Honister pass instead of quitting into a walk of way up. I ran in the company of first timers Lee Barlow and Pete Waywell for the first 7 miles, and we made good steady progress up to the first climb, then it was every man for himself. Pete was the strongest, and his mega mileage is really starting to pay off. Lee and I struggled, me more than Lee and I’d lost touch with both of them by the time we reached the cloud covered top. That first climb knocked me right out, and I didn’t really regain any composure until I had reached the summit of the second, just as nasty, Newlands pass.

I enjoyed the last third; well enjoyed in the sense I was going well, not suffering too much, and was running in this dramatic and glorious landscape. I felt good with 9km to go, and though these miles were hard, the landscape passed by at a decent canter.

I took a gel before the race and during the race, and though I didn’t hit “the wall” I was glad it was no longer than 21½ miles. I had nowhere to put my gel to take during the run – so it ended up between the back of my hand and my glove. Perhaps I’ll need some sort of belt for the marathon.

So, in the end, it was a decent run. It was also a good indication of a sub three hour marathon. Finishing the race felt like an accomplishment; it had been a productive day – week even, almost 50 miles. My midweek runs of 10 and 8 miles had been a struggle though. I was up in Glasgow in the week (and will be for the next 4-6 months) and the weather was pretty dire. I had to find a new route Tuesday, due to a last minute hotel change, and ended up running along pavements where the snow hadn’t quite melted, which wasn’t easy, or safe. Wednesday night was similar, so I didn’t run. Thursday was slightly better snow wise, but there was a persistent drizzle, I still felt tired, and I had to slog out, really slog out, 8 miles. It was a night I didn’t want to run, but knew that the guilt I would feel by skipping yet another nights training would just be as bad.

Sunday 22^nd February (9 weeks to go)

I’d never done the Blackpool Half Marathon before today, but it seemed the perfect time to get a decent half marathon time, what with my high mileage training and a flat and fast course. A sub 1h 20m would be nice, which would give me a new PB and complete my gold standard times which I’ve been after for quite some time now.

I let myself have a relatively easy week after Keswick, although I did run 11 miles on Thursday night after getting lost in Glasgow; well not lost exactly, because I knew where I was – just the latest A-Z I had did not reflect the new residential estate I ran through! On Friday I did five 900m sprints, a necessary evil in my book, but at least it was over and done with within half an hour from leaving my doorstep to returning (I run up and down a quiet pavement round the corner from my house).

As usual, I left it too late entering, but I ran Ron McAndrew on Monday and he kindly let me have a number. Race conditions were mixed, with a perfect running temperature of 8C, but with a slight wind which seemed to pick up during the race. Drifting clouds revealed a pale blue sky and the tide whipped up against the sea wall, creating a rather pleasant seascape. Occasionally even the sun came out and pleasantly warmed my shoulders.

For the first quarter of the race I was tightly packed with several other runners, all working together, but I’m afraid I lost touch with them on the way back to the start line in preparation for the second lap. I got a bit stranded and was fully exposed to the wind on the way out to Bispham

I looked at my watch for the first few mile markers, and was, according to the mile markers, doing 6 minute mileing. I knew better than to trust mile markers, so I didn’t look again until I crossed the 10 mile point. Assuming that was accurate I had just under 19 minutes left to get under 1h 20m. I was starting to feel rough now, so I new I was slower than 6 minute mileing. Also there was a slight climb up to Bispham. And how long would the 0.1 of the mile take? It would be a close call, and I knew I couldn’t let up. If only I had only 18 minutes left I thought – then I certainly would not make it, so I wouldn’t have to keep up this ridiculously high effort. As it was, the thought of succeeding and failing at my own made up target switched between both extremes many times in my head.

At the hole in the wall café, at the bottom of a fast slope, a marshal screamed ‘come on’. I didn’t catch who it was, but it made me pick my pace up to a sprint for a while, (15-20 seconds maybe), before dropping back down to my standard race pace. With about 400m to go I knew it would be close. I saw what I thought was the finish line; when I got there I realised the finish was I further 50m on. Not a problem though, as I ran a happy runner through the finish in 1:19:45. First PB since the marathon last year, and first standard distance (10K, 5 & 10miles, HM) PB for well over 2 years.

Sunday 08^th March (7 weeks to go)

The only part of me that’s been running well today has been my nose. I was having a decent enough week up until Thursday, running everyday, (mostly hard and short, including Monday nights handicapped and a 2 mile hill run on Wednesday), but felt the back of my throat sore on Friday morning and my nasal passages bunged up by Saturday. Today should have been a long run, but even though I set out with the best of intentions I felt absolutely miserable after a few miles, not just because of my cold but because I knew I was going to miss one of my essential long runs. In the end I ran 10 miles at just under 8 minute per mile pace, a slow pace for me at any other time, but today I had to work hard every step of the way just to achieve that.

I had ran 17 miles last Sunday, but the last two weeks I had begun to feel tired, especially after the Blackpool Half Marathon and I wasn’t running more than 7 or 8 miles each night midweek. This week has been the first week this year that I’ve dipped under 40 miles a week, but I still feel I could take it easy for another week, especially if this cold persists. Of course I won’t do such a thing, not intentionally anyway!

Sunday 15^th March (6 weeks to go)

I’ve manage to cram in 60 miles this week, which is almost double my non marathon training average. I got a couple of ten milers in during the week, then went a bit mad at the weekend with a tough cross country at Blackburn, a seven mile “warm down” from that when I got home, and a 17 mile run on Sunday. I don’t normally bother with much of a warm down after races, but I felt a bit mad with myself after the cross country and decided the extra mileage wouldn’t go amiss. I went off like Usain Bolt (OK, OK - I wildly exaggerate) and after ¾ of a lap got down to a more sedate sort of pace (i.e. like a slow jog), and was passed by a good 30-40 runners during the next 3 and a bit laps. Who knows, maybe one year I’ll be able to get my head (and legs) around doing a good cross country race!

One thing is for certain though – tomorrow is a rest day.

Sunday 22^nd March (5 weeks to go)

Ran 47 miles this week, which isn’t bad since I rested Monday and Tuesday due to over exerting myself last weekend. Wednesday I ran a solid 12 miles, and then Thursday I ran 8 on tired legs. Saturday I put in my longest run of the year at 22 miles. I knew I had to do it, and the thought of it was not very appealing. The first few miles are mentally hard, but once a steady rhythm is achieved and the miles start to pass by I started to relax a little more and my fear was replaced by confidence. I wasn’t really sure of a route, just that I would head out west from Cottam, across the Fylde until I got to 10 or more miles than head back. That took me to Weeton, and back via Wrea Green and familiar Monday night routes back through Kirkham and along the back lanes to Clifton and Lea Town.

Sunday 29^th March (4 weeks to go)

Rested today and enjoyed a massage after yesterday’s effort at Coniston. The training has been going well, with plenty of mileage in my running diary, so I felt confident I could get a good time. That soon disappeared once I started the race as my legs felt heavy and lifeless as I tried to move ‘up the gears’ into race pace. My legs were having none of it, and I finished the race 6 minutes slower than two years ago (with less mileage) in 1:29. Wind? Lack of speedwork? Remnants of the cold I’ve had for 3 weeks? Working nights? Whatever it was I hoped it was just a blip. With 4 weeks left to go, I think it’s about time I started paying a bit more, (i.e. some!), attention to my speedwork sessions.

Sunday 5^th April (3 weeks to go)

Tried to go out for a really long run yesterday, and was hoping to do about 22-23 miles, but only managed 20. I ran down to the docks and South of the river and took the Ribble way out westwards, but strong winds and rough underfoot conditions slowed my progress considerably. I was over 9 minute mileing for about 4 miles. I turned round when I got to 10miles hoping the wind would give me some easy miles, but the rough grass I ran over prevented that. By the time I got home my legs feel like they had been beaten, I was tired and sore, and was quite happy I managed 20 in those conditions. Had a good week, completing over 200 miles for March. Ran 10 x 800m in times of between 2:47 and 2:53; the idea is that you run the time in minutes and seconds in the same time as you intend to run the marathon in hours and minutes. I don’t think it’ can be that accurate then! Still, it’s a positive sign.

Monday 13 April (2 weeks to go)

Completed my last long run on Friday, (16 miles), feeling OK, apart from a tightness in the sole of my right foot which came and went after about an hour. I hope it’s nothing more than my shoes, which have done about 750 miles now. Also did two races in the week to try and gain a bit of race sharpness; the handicapped on Monday and the interclub on Wednesday. I was a little disappointed in my time on Monday, as this time last year I was a minute faster. I was more upbeat after the interclub, a four mile flyer, and was within a more respectable 19 seconds of last year’s time. I think that’s mainly down to my lack of speedwork over the last few months.

I’ve started a taper of sorts, running only three days last week and resting between runs. Work commitments kept me busy over the weekend and today I did 9 miles on a warm afternoon, a reminder that temperature on the day of the race could play a part in my time. I want to get another hard speedwork session in tomorrow or Wednesday, and then some easier 6-8 mile runs at the end of the week, but I’m starting to concentrate more on resting, diet and organisation. I go a bit “cold turkey” if I rest too much (I felt bad enough not running over the weekend) and my confidence goes down a bit, but I don’t want to be getting to race day tired from my months of effort – maybe I will get my bike out at weekend.

Wednesday 22 April (4 days to go)

Ran a few 4/5 milers over weekend and will go out and get a few easy miles in tonight or in the morning. I feel fit and can’t complain of any illness or injury; in fact my legs have been OK’ed by Mr Porter. I have my train ticket down to London for tomorrow. The weather forecast for Sunday is clear skies with a temperature 12C – ideal conditions. I’m packing in the carbs, (pasta last night, baked potato tonight), and will pick up a few energy gels before the race.

I’ve been pleased with my training, going back as far as last October, (pre-pre marathon training!?) when I started upping the mileage. I’ve done 667 miles since the start of the year, more than any of my other training years. As I’ve said previously, I should have done more speedwork and I’ll have to see whether that will have any serious effect on my effort on Sunday. Overall though I think I’ve put in enough to get my desired sub three hour time.

My training is complete so let the battle commence!

Written by: Steve Myerscough

Submitted: 22^nd April 2009

Edited by: Brenda J Earnshaw WRR Editor (Steve finished in a time of 3:06:32 – Well Done.)

QUESTIONS FROM THE PUBLIC WHILST

MARSHALLING THE ST ANNES 10 MILE RACE

Sunday, 15^th March 2009

Marshals: Marie and Peter Wyld

at Granny’s Bay and The White Church

Is there an event today? Hat time does it start? Where does it start from? How far is it? Where do they run to? What route does it take? How many runners are in it? Who is it organised by? Which charity is it for? How long before they get to this point? Granny’s Bay?

Is this the Windmill Half Marathon? (Some of the older club members will have fond memories of that blast from the past.) Could you tell me where Les Dawson’s Statue is? Does Lytham St. Annes still have a pier, and how far is it to walk there? Where are the nearest toilets? (From one of the runners!) Ever thought of doing traffic control? (At this point I was directing the back runners one way and the front runners another. I resembled Lytham Windmill with arms flailing wildly!)

Of all the questions asked me Nos. 1-10 are the most asked by people at one time but we wouldn’t have it any other way. It all makes marshalling ‘St. Annes 10’ even more interesting. Written by Pete and Marie Wyld Submitted: 19^th March 2008

OUR HOLIDAYS IN AMERICA – GRAND CANYON

Over the past four years we have spent out vacation time travelling to the south west of the United States of America. We are fortunate to have a good friend of the family who lives in Phoenix, Arizona and we have travelled extensively across various western states including Nevada, Utah, Texas, New Mexico, and of course, Arizona.

Some of out favourite road trips have been to major canyons in Arizona and Utah. These include Zion, Bryce and the awesome Grand Canyon which truly has to be seen to be believed.

On our four visits to the Grand Canyon, we have been down on a mule train, (which was brilliant), and have hiked certain routes through the canyon. Some facts about the Grand Canyon: it was formed by the mighty Colorado River; it is 277 miles long, 10 miles across and 1 mile deep. It is about 70 million years old. On one recent vacation, my wife Pauline and my eldest son, Gary, hiked from Bright Angel Lodge, on the popular South Rim, down to Indian Gardens. A hike of approximately12 miles with a 1 miles drop.

My youngest son, Steven, our friend, Tony and myself tackled the arduous South Kaibab trail down to Phantom Ranch on the canyon floor, across and up to Indian Gardens, and then back up to Bright Angel Lodge: a hike of approximately 17 miles with a drop of over 1 mile. We were advised by park rangers to hike down to Phantom Ranch campsite and hike back up after a nights sleep owing to temperatures being in the area of 40C by mid afternoon and a lack of water stations along most of the trail. We decided that if we set of at 7am and took plenty of water and power bars, we would assess the situation and how we were feeling at Phantom Ranch and certainly not to take any risks owing to the treacherous terrain.

We set off at 6am the following morning suitably attired as the temperature can be 12C at that time and making sure we had adequate food and liquid for the hike. As the sun rose and we descended the vista changed dramatically and we soon had our first view and sounds of the mighty Colorado River directly below us and we also had our first sight of Phantom Ranch at the canyon floor. On arriving at the Ranch, the temperature had reached the predicted 40C and we cooled off by dipping our toes in the Colorado.

After some refreshment we all agreed to carry on with the hike as we were in good shape and loving the experience. We filled our water bottles and set off along the canyon floor, following the tributary of the Colorado, heading for Indian Gardens. On arrival we joined other hikers who had trekked down from Bright Angel Lodge.

After refreshments we again topped up our drinks containers and set off on the last and toughest leg of the hike: a 6 mile trek back up the canyon. Half way up we encountered a rather big mountain goat on our path but luckily for us and after a few minutes stand off, it let us pass.

On arrival at Bright Angel Lodge at approximately 6pm we were exhausted but elated and by looking back down the canyon, we were able to see what we had achieved and by using an American saying: ‘It was awesome’. We then met up with Pauline and Gary and over a few cold beers they told us about their experience down to the canyon and we congratulated each other on a fantastic day.

After a good night sleep we dragged our weary limbs into the people carrier and headed of to Las Vegas!

Written by: Peter Bartlett

Submitted: 24^th April 2009

Edited by: Brenda J Earnshaw WRR Editor