Guinness is good for you

"As highly-tuned athletes, we appreciate the necessity of treating our bodies with respect and the importance of ensuring proper replacement of nutrients after running. Consequently our Wednesday evening training is followed by an intensive "rehydration" session in one of the local hostelries (Guinness and London Pride are particularly popular) coupled with very good value high carbohydrate replacement foods (such as egg, chips & beans)." Marlborough Running Club's website somehow encapsulates what the sport should be all about and what, sadly, has been lost in recent times. It was certainly the reason that I joined a club back in the 70's. It also probably explains why Keith Firkin is now a member!

If any reader feels that this blog doesn't satiate their need for digesting inconsequential nonsense then I have just the answer: http://www.runnersblogs.blogspot.com/ is a site set-up for insomniacs who can't get enough of running blogs. It's a dumping ground for all types of running blogs, mine included, covering many aspects of the sport under various headings: Host Athlete; Elite Athlete; Humorous; Other Athlete (I know my place and should be thankful to still be categorised as athlete) and Other Blogs. There's some good topical stuff, with some great anecdotes on our sport, as well as plenty of dross. Some of them are almost as interesting as my blog.

Blogstar this week: Rob Forbes decided to watch England play in the World Cup in South Africa. He set off from Cirencester about eight months ago ... on his bike! 19,500km later he arrived in South Africa, via a 20km swim across the straits of Gibraltar, and promptly ran the Comrades Ultra Marathon from the high veldt of Pietermaritzburg to Durban with 23,500 others, a mere 89km (56 miles). And he performed superbly: at 23 he's only run one marathon before (2.45 at Berlin) so to complete the course 846th in 7:48:39 (3:40 marathon pace) was impressive indeed. A truly epic journey which you can read more about on http://www.tri4africa.co.uk/

Wednesday

So many endurance athletes struggle with Wednesday's training. To me it is the key day of the week but it is also the hardest to get right. The theory is do a track session on a Tuesday and maybe a fartlek or hill session on a Thursday. Most of us work during the day and might be able to get out for a 40 minute run at lunchtime at best. But if serious about performing at the marathon, a long midweek run is crucial and for most, doing this during the lunch hour is just not viable. So that leaves the evening and a 90 minute plus run after work is not an exciting proposition...

I promised a couple of posts ago to publish my old training schedule. This would make for too much excitement for one blog so instead I shall drip feed the reader with some of the finer points of a highly scientific process that took place through the late 70's and the 80's. Here is Wednesday.

Ranelagh's club night was a Wednesday, unusual as most clubs meet for a Tuesday night session. The faster runners would meet independently on a Tuesday for hills (plenty of them in Richmond) in winter and on an old gravel track at Harlequins' Rugby ground, The Stoop (this was a run down place before the onset of professional rugby union and is now much changed and has no track) in summer, followed by a few pints of Fullers in Twickenham.

Ranelagh's clubhouse - a corrugated iron shed when I first joined but then converted into a fine building thanks to a wonderfully generous legacy from a former member, Harry Sheer (a great cricketing chum of mine) - is set in the car park of The Dysart Arms pub opposite Richmond Park. Many a happy hour was spent in the pub on Wednesday evenings and on Saturdays after races when I used to help behind the bar. It was a good old fashioned pub with both a saloon and public bar, where the beer was cheaper, and a great landlord, Jim, who fully embraced the club and even came away on our annual outlying run weekend to Oxfordshire (best not to get into what happened on those trips in this blog ... oh dear!). The pub was featured in the opening credits of this year's London Marathon TV coverage when Sue Barker charted the initial discussions on the viability of the race that were held in the pub with the likes of Chris Brasher, John Disley and me! Sadly the pub has now been converted into Dysarts, a bistro type place with lousy beer, no atmosphere and a frosty relationship between pub & club (members drink at the top of Richmond Hill nowadays). A sad but inevitable consequence of today's society I guess.

Anyway, I digress. We met at 6pm on Wednesdays - it was always a struggle for me to get there, having commuted home from London then driven to Richmond. As a consequence of ongoing continuous heavy training I always felt like a zombie before Wednesday runs - possibly this was partly psychosomatic as I pondered the evening run - to the extent that it was a struggle to even jog at first, such was my weariness. Thankfully the others would be feeling the same and the first couple of miles along the flat paths in the park leading towards Kingston gate were always painfully slow with a lot of idle chat. But this was the perfect way to get into the run ...

As we approached Kingston the chat would gradually fade away and imperceptibly the pace start to pick up. No-one would say anything about this, it all happened naturally (there were no coaches in those days telling us to pick up the pace blah, blah, blah). By the time we reached a good hill just after the gate we were starting to really move, and off the top of the hill we were in top gear and absolutely flying. This hard threshold pace would be sustained to Robin Hood gate where, having done a couple of miles at pace we dropped down to a jog and regrouped. We started up again along the meadows towards Roehampton and the pace soon picked up; this time we sustained what must have been sub five minute miling all the way back to Richmond gate, another 2-3 miles. The lap of the park was about eight miles; we'd then regroup and add a few miles down into Richmond and back along the Thames towpath, generally at a good steady six minute miling, giving us about 13-14 miles in total. This was a hard session but so rewarding - the beer always tasted good afterwards as we chatted away into the evening.

This type of run is absolutely vital to a marathoner's armoury yet almost impossible to replicate. I tried it a couple of times a year or so ago on unsuspecting clubmates at Cirencester and it worked, but in today's regimented and structured coach induced training sessions this type of run cannot be categorised. It was all about feel and natural inclinations and was dictated somewhat by extreme weariness of the runners. Perhaps this is the problem today, runners don't experience that total wipeout fatigue that makes just walking a few strides so difficult. I wish I could bottle what I experienced all those years ago on a Wednesday evening and sprinkle it on today's runners.

My Blog Hero of the week (a new idea): Martin Croucher (see Jon Young's picture), fresh from taking part in the Two Oceans 36 miler in Cape Town, South Africa (a race I did a few years ago and would recommend to anyone, it knocks spots off London, NY etc), won the local Parkrun 5km race last Saturday. He doesn't profess to being a top athlete but just loves the sport - the fact that he's run races dressed up as various cartoon characters attests to this. He wrote a lovely piece for the Ciren AC website about surprisingly finding himself in the lead and how he dealt with it. This was his first ever race win and is something he'll never forget. Well done mate, thoroughly deserved and one to dine out on for years to come.

New target

I have only finished 20 marathons since my first one as a 19 year old in 1976, some 34 years ago. Given that I went through a phase of doing 3 or 4 a year in the mid 80's that leaves a lot of gaps. This week I read in Athletics Weekly that only a select few runners in the world have completed a sub 3 hour marathon in five separate decades. At London last weekend the first two Britons were added to this small group: Chris Finill who has run in all 30 Londons, and my old combatant from school days (he was at Roan, nr Greenwich, me Raynes Park), Steve Smythe. Steve won't thank me for reproducing this picture of the two of us battling it out in the Mitcham 25km in January 1981 (the Ranelagh gazette records that there was a strong northerly wind and a mid-race snow blast, hence the socks on my hands [running gloves hadn't been invented then nor colour photography it seems]).

This got me thinking and so I dusted off my old running records: had I run a marathon each decade? I knew that I went 10 years and then 15 years avoiding the classic distance, so wasn't sure how the dates slotted in. It transpires that I have indeed run marathons in four consecutive decades, the 70's (5), 80's(12), 90's(1) and 00's(2), all at 2.47 or faster, as recorded elsewhere on this blog. So I now have a new challenge: to run a sub 3 hour marathon this decade and maintain my long standing duel with Steve (he ran 2.46 last week). It was only a year ago that I ran 2.47 at Lochaber but, of course, it feels a lot longer than that given what has happened since. But surely I can muster up enough energy to potter round in sub 7's for a 2.50 something over the next 9½ years.

Whilst delving deep into my past I found this old picture from the last mile of the New York City Marathon 1981 (2:26). I might be biased having run six of them, but there is no doubt in my mind that this is the greatest of the city marathons - there is something special about the course, not least the fact that it goes through all five boroughs from Staten Island through Brooklyn, Queens, Manhattan and The Bronx ("you're in The Bronx now man so you gotta run fast" was the rather frightening proclamation on a banner at the 20 mile mark one year). Standing on the start line you can just about make out the famous Manhattan skyline (changed, sadly, since I was last there) on a clear day, and that's where you are headed. It's tough because it wasn't designed to be fast as later city marathons like London were, but as a consequence takes in all the best bits (and some of the worst, see above!), including the magnificent views onto Manhattan across the Queensboro' bridge and the delights of the rolling hills in Central Park for the last few miles.

Finally, great news from the selectors at uk:a after London on Sunday (you don't often hear that), so everything now geared towards Barcelona in July = hot!

Parkrun fun

Swindon now hosts a Parkrun every Saturday morning, in Lydiard Park; they've spread like wild fire since Ranelagh club mate Paul Sinton-Hewitt started them up a few short years back. Simple format: register your name, turn up for 9am any Saturday at any venue (see excellent Parkrun website) and run 5km. Time and position recorded and published online usually before you get home, along with all sorts of statistics and photos. All free of charge.

Despite, or perhaps because of, my pathetic lack of fitness, I've pitched up for a few of these and absolutely loved their informality, the first one was won by a guy running with his dog. What a wonderful antidote to the commercial brashness of this weekend's over-populated London Marathon. Cirencester's Adrian Williams won today's race in a course record 16:35 - he's had quite a week, his first ever race win last Sunday, at the Highworth 5, today's course record and sandwiched between the two his 35th birthday. On top of all that he's just succumbed to Facebook!

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The only danger of Parkrun is in its popularity. At some of the bigger venues, turnouts are regularly over 200 and a breed of runner is evolving who never runs anything but Parkruns, their sole aim in life being to achieve a t-shirt for running 50, 100, 250 even 500 of the things. This is having an impact on some clubs; I know at Ranelagh, which has a full fixture list through the winter (championship, league, mob, inter-club, handicap races), many members are doing the Parkruns instead. These runs are certainly great fun and to be fully encouraged whether for serious racing, coming back from injury or just for exercise with the dog/child, but a thriving club scene is vital for the longevity of our wonderful sport.

3 miles is my absolute limit at the moment: as well as my osteitis causing pain in the abdomen and adductors, my Achilles aches like hell (thought having time off would ease that) and my arthritic hip is causing me all sorts of problems. Add in constant headaches and feeling that I've been dragged through a hedge backwards (wouldn't mind if it was off 80 miles a week, not 12), and it's no surprise that I'm struggling. I'm getting out for 15-20 mins a few times a week, which is at least giving me some fresh air & exercise and has stopped my weight gain.

Talking of weight, I was particularly pleased that I didn't put any on a couple of weeks ago after a big 50th birthday party of an old school friend in London. I had a few drinks for the first time this year and apart from feeling a bit weary the next morning (!) I still went for an easy run; it felt like the old days when a Saturday afternoon race was followed by a few pints then the long Sunday run chatting to friends about the night before, if remembered. Highlight of the party came when the birthday girl tried to guess Claudie's age and underestimated it by 12 years (all started when she said to Claudie, "your turn next"!). It certainly made her feel good about her dieting - yes, she's been losing weight (lots of) while I've been adding it.

There will be a lot of nervous runners (& non-runners) tonight with the marathon on in the morning. Good luck to all, especially from Ranelagh / Cirencester, at least the weather is looking good this year. I had planned to be up there but Michelle pulled out with injury on Friday, very frustrating. Sweating on Monday's selection meeting now.

Finally, my best wishes go to a good running friend, Tim Willson, following his minor heart scare this week. He's a great guy with a wicked sense of humour and may he soon be back to full health & fitness. Tim isn't on Facebook but his Cockerel, Roger (see picture), is and has many friends including, sadly, me.

Trouser troubles

I held on as long as possible but inevitably have succumbed on the trouser front. I've been a size 32 for a long, long time and in late 2008 / early 2009 had to tighten my belt (literally rather than figuratively) as my heavy training meant size 30 was the order of the day - I know, I looked emaciated but I was as fit as I'd been in 20 years and could eat and drink all I wanted! Claudie went shopping last week and brought back two pairs of size 34. I wanted to hold off in the vain hope that I could shed some lbs, but it's not going to happen; I have to say it is good to be able to have trousers that now fit.

Since deciding not to drink in January, I've hardly touched alcohol (plan was to refrain for one month only). I've become virtually teetotal which is a great worry, not least given the thought of all those wonderful wines maturing in my cellar (aka cupboard under the stairs). I guess the only good thing is that the decent clarets will get time to properly mature for real depth of flavour rather than be tasted too young - all assuming I start up again. Otherwise, keep your eyes open for an exciting auction with bargains galore.

Not much happening on the running front, apart from working hard in helping out a few people, although am getting out for a few easy 15 minute potters just to break up the day at work. Adductor muscles in particular just won't ease. Will see how Jeremy B gets on following his dosage of pamindronate administered in January. I'm not really inclined at my age to go down this avenue (see 7 Feb blog), especially as Dr Rod Jaques made it clear that the evidence of improvement is only really anecdotal at present (and with younger, healthier athletes?), but if Jeremy, a sensible guy and decent athlete, genuinely feels that it has helped him then I may go down the same route.

As not much happening and this is a running blog, which I want to keep going (not least because of some interesting feedback from some very unlikely sources all over the world), I will talk next time about my training routine in the 80's. I warn you it was pretty unscientific (coaches were unheard of and my knowledge only evolved later) but mighty effective, involving, as it did, lots of miles and lots of pints! Life was good.

Best of luck to all those in heavy training for a spring marathon. Hopefully the hard work has been done and you are now nursing yourself through to the big day, perhaps with some shorter sharpening up runs (DH, in your case, perhaps it's time to start building up the mileage!).

PS David R, if you read this, rest assured I haven't forgotten you want to borrow the LM '87 video. I'll bring it up next time I'm in town.

Cavin Woodward

I was saddened to hear of the death last week of Cavin Woodward. He was only 62. Woodward was a legend in the ultra distance running world in the 70's & 80's. Although I didn't know him that well, I came across him sometimes in races and remember taking the best part of 10 miles to catch him in the brutally tough Isle of Wight Marathon in heatwave temperatures in 1985, a race I eventually won by five minutes in 2:32. He had the unique gift of going off at an apparently suicidal pace in even the longest races and holding on to win them. His opponents were usually dumbfounded - especially quality foreigners brought across to race the big ultras - as they didn't know what to do: follow & blow up or be patient and watch victory disappear into the distance. Woodward won the 55 mile London to Brighton classic a few times but is probably best remembered for an awesome performance at Tipton in 1976 ...

... this was a 100 mile track race and the organisers had brought together a top quality field with the hope that the existing world record of 11.56.56 could be broken. Woodward ran the first mile in 5.19! He then went through 10 miles in 56.27, 20 miles in 1.54 and the marathon in 2.31. He still had the best part of three more marathons to complete. He inevitably slowed but broke three world records: 50 miles in 4.58.53 (that's sub 6 minute miling), 100km in 6.25.28 and the magic 100 mile record with 11.38.54.

He was by all accounts a lovely man and was a great stalwart of Leamington AC, as have been many of his family. A great loss to the sport.

I watched the Bath Half Marathon this morning in crisp sunshine and with a gathering bitter wind. The course consists of two laps plus a mile or so at the start & finish. It was great for spectating as even an old, unfit & injured cripple like me could just jog across the bridges over the Avon and spectate in four places. When the leaders went through the 8 mile mark on the second lap they were already lapping literally thousands of runners who'd just gone through two miles. It was an amazing sight and one that Woodward's generation from 30 years ago would not have believed possible. The sport has changed a great deal in that time; sadly standards have dropped alarmingly whilst participants have increased massively. Many run for charity and raise thousands of pounds, which is commendable in itself, but it is such a shame that more of those in the middle don't believe that they can run faster, especially as they appear to put in so much effort.

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It is, of course, easy to measure the general decline in standards over the years in running events - you just compare ranking lists. But in other sports this is not so easy to do, the obvious example being the national game: football. Pundits and the public alike appear to think it natural to assume that England should be challenging to win the World Cup every four years. We were good enough in 1966, why not now? I can think of many reasons why 2010 won't be the year, the obvious one being the domination of foreigners in the Premier League, but nobody seems to take into account the drop in standards in measurable events such as distance running and transfer them to team sports such as football. I've just seen today's Davis Cup tennis result, losing to Lithuania rather supports my argument. I rest my case. Does hosting the 2012 Olympics enhance or otherwise the prospects for the nation? I know my answer to that and it is not the former. Something to think about over your Sunday evening drink and roast before sitting down in front of the tv or the pc ...

A mucky end

That's it then ...

The Richmond Park course, usually dry as a bone, was quite mucky in places. This clearly explains my 10 minute decline in 12 months over a mere 7½ miles. I got round my 139th mob match but only just. Dragging my aching limbs through the mud on the second lap was cruel and when added to my total inability to maintain a forward running motion on the slightest of climbs, all helps to make my decision about the future quite easy.

The day was a wonderful occasion as Ranelagh pulled out all the stops to match the club record turnout of 106 in 1988, just failing as 92 toed the line. We therefore easily won the match to give the club a 2-2 record this winter in mobs. As ever with Blackheath, the craic afterwards was fantastic as we all retired to The Roebuck at the top of Richmond Hill and talked about the day, races past and anything else that came up, over a few pints. Surely the whole point of sport and something that, at Ranelagh at least, hasn't changed. Even our best man and my ex-flatmate, Simon Collingridge, was there (fatter than ever but still beating me). This is why I've kept my links and why I do the mobs. Going to a local Sunday morning 10k, running the race and driving straight home in wet kit loses the essence of what the camaraderie of sport means.

Some interesting comparative statistics say a lot about what has happened to the sport in the last 22 years since our biggest turnout. In 1988, the first two (Tim Nash of Blackheath 14 seconds ahead of Hugh Jones) broke 40 mins; 90 broke 50 mins; 16 failed to beat the hour and the last finisher in 198th did 1:08:40. On Saturday the winner (Phil Killingley) ran 43:40, 1:40 clear of Pete Haarer in 2nd and 3:40 ahead of 3rd; 12 beat 50 mins; 68 took more than an hour and the recorders had to wait until 1:43:53 for the 123rd and last finisher.

Amazing statistics and why I keep telling those that want to listen that there are opportunities out there, for anyone willing to put in some hard graft, to make a real impact on the sport. That's also why I like helping those with the right attitude who recognise that they can improve massively with good solid training over a sustained period and not just every February & March because London is just around the corner. It's all about lifestyle and attitude. Train hard, have belief and enjoy a balanced life i.e. not just running. Talking of which, picture shows Natalie working hard in Paris.

Will I do a Sinatra / Henin / Schumacher? Who knows, but I see no pleasure in grafting out 57 mins in a mob match on an ongoing basis. My health problems mean that a return is unlikely.

PS If anyone is interested in buying my 2003 MG TF please get in touch.