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Time
2:50:16
-
Miles 26.20
-
Min/mi 6:30
-
Pacing
94%
-
WAVA
71.78
-
Stride(cm)
136
-
Cadence
182
-
BPM
172
-
%MHR
104.2
-
B/mi 1118
-
Asc(m)
268
-
Hillscore
6
-
Surface
Road
- 1:24 400m
- 2:57 800m
- 3:45 1k
- 6:07 Mile
- 19:36 5k
- 31:42 5mi
- 39:26 10k
- 1:03:37 10mi
- 1:23:18 Half
- 2:48:11 Marathon
Notes & Comments
London Marathon 2019 race report:
Training had gone well, following P&D 70 – 85M 18 week plan almost to the letter. Only a couple of small hiccups, but plenty of positives – easily biggest mileage and PBs at 5M, 10k and half marathon. Two weeks out from London I was shocked to see I weighed more than at any point in the last 4 years. A concerted effort to eat sensibly in the last two weeks, especially having dinner early and then nothing after 6pm made a massive difference, and I ended up feeling light and fit, as well as greatly reducing the amount of insulin I was taking.
I followed the same plan as last year: spoons kindly collecting my number before I got the early coach from Cheltenham on the Sunday. Unfortunately, some loose wild horses on the M4 led to a nerve-wrangling journey, but all was fine in the end. I enjoyed sitting outside the Yellow pen waiting for to meet spoons, just soaking up the atmosphere. I retrospect, not getting changed at this point, even if it meant a brief bit of nudity, was an error. Time seemed to rush away, and before I knew it, we were in the toilet queue and being informed the baggage trucks would soon go. When I emerged from the loo, I saw the trucks had pulled their covers down – shit! Spoons and muddy were helpful in keeping me calm and organising my things. Fortunately, there seems to be some sort of broom wagon to collect the late bags – worth noting. Disappointed that I let myself become flustered – an example of not controlling the controllable. Of further concern was the fact that, despite trying on several occasions, I hadn’t managed to poo (TMI – sorry), for two days. And, spoiler alert, not shitting myself during the marathon was probably my greatest achievement. So, into the pen for a chilly wait. But, as usual, a cracking atmosphere from many like-minded folk.
So, 350 words and three paragraphs and I’ll actually chat about the race. The start of a marathon is a strange one – I don’t particularly want to do a warm up, acutely aware of how tiring the end of the race can be, but I never, ever, go from zero to a 6:30 mile at any other point in the year. So that, and a bit of congestion, are probably behind a slightly slower first 5k (average 6:32 pace). The steel band in the underpass after the downhill were, as ever, brilliant. I genuinely find that moment spine-tingling.
From then on, the pace staying remarkably similar: 6:29s measured over each 5k (according to the tracking app), with little variation per mile. I had a funny moment at mile 9. I recognised Chrissie Wellington (greatest ever female triathlete who I have had similar times to in a few races), so I pulled alongside for a brief chat. As we were running, I became aware of the crowd shouting my name and not hers (she had a blank vest). I know this is meaningless, but for some reason it gave me a real lift. I know – what a loser.
Unlike last year, I didn’t drink, other than the liquid within the gels. This made a massive difference and I didn’t feel sick with water sloshing around my stomach. Through half way and out towards the Isle of Dogs. I was feeling tired, but making a conscience effort to compare it to last year – I was never even close to being that destroyed. This comparison was useful, and I was doing my best to produce a Kipchoge smile (having watched Breaking2 the previous evening). I think that moderating my effort, and having even pacing made a huge difference for me – I was able to feed off the crowd’s energy and appreciate all the named shouts, whereas last year, knackered and slowing down, I just found it oppressing and a further drain on my energy.
I kind of suspected sub 2:50 wasn’t quite on the cards with a few miles to go, but I was determined to go hard, enjoy myself and truly empty the tank. Pleasingly, I started to actually speed up, with mile 24 a 6:18. When you turn right at Big Ben is the moment I think ‘nearly there’, but it’s actually a fair old way until you make that final right hand turn. I was overtaking quite a few, and it’s good to see this backed up in the results: 1st half I overtook 854, with 330 overtaking me, the 2nd half was 326/48. Most overridingly, I felt strong throughout, with a really positive finish. It was, mentally, such a good way for me to run a marathon. My finish time was 2:50:16, and whilst this wasn’t the sub 2:50 I have openly dreamed of, I feel truly satisfied by it: I gave it everything, paced it well and feel I left nothing out there. I am genuinely very happy. In years to come, I will look back on this with real positivity.
The agonising walk to the baggage trucks (always the last one!) took forever, before a painful plod to the Red Lion. I quite enjoyed the ‘finish line’ gantry at the entrance, and it was fantastic to meet up with HPR, Millsy, Spoons and Macca for a couple of beers. Despite spoons being an absolute hero and getting loads of Fullers vouchers, I wasn’t actually in a fit state to drink more than a couple of pints.
Today has brought sore quads (obviously), but I am feeling not to tired on the whole – not overdoing the eating and drinking yesterday has definitely helped. That said, there is a lovely bottle of Sav Blanc awaiting my arrival home from work. My wife and I are expecting No2 at the end on September (I am pushing to name him Eliud, but fear I’m facing a losing battle) – this means an Autumn marathon is definitely not going to happen. I will seek some random fun races over the summer, perhaps with an off road and/or hilly marathon thrown in. I will, I suspect, do London again next year, but will certainly not be able to give it the time I did this year.
I have really enjoyed sharing the journey with each of you – absolutely love this forum. Long may its rich contributions continue.
Split Summary
===
1) 1m - 6:38(6:38/m) 189/194bpm
2) 1m - 6:29(6:29/m) 193/193bpm
3) 1m - 6:26(6:26/m) 181/193bpm
4) 1m - 6:12(6:12/m) 174/177bpm
5) 1m - 6:23(6:23/m) 154/162bpm
6) 1m - 6:29(6:29/m) 155/162bpm
7) 1m - 6:24(6:24/m) 162/171bpm
8) 1m - 6:25(6:25/m) 159/165bpm
9) 1m - 6:25(6:25/m) 155/159bpm
10) 1m - 6:18(6:18/m) 156/160bpm
11) 1m - 6:22(6:22/m) 157/161bpm
12) 1m - 6:23(6:23/m) 157/160bpm
13) 1m - 6:22(6:22/m) 161/170bpm
14) 1m - 6:19(6:19/m) 162/167bpm
15) 1m - 6:22(6:22/m) 169/174bpm
16) 1m - 6:21(6:21/m) 180/185bpm
17) 1m - 6:26(6:26/m) 177/187bpm
18) 1m - 6:32(6:32/m) 176/185bpm
19) 1m - 6:25(6:25/m) 176/188bpm
20) 1m - 6:30(6:30/m) 178/181bpm
21) 1m - 6:32(6:32/m) 182/186bpm
22) 1m - 6:32(6:32/m) 182/187bpm
23) 1m - 6:35(6:35/m) 184/189bpm
24) 1m - 6:15(6:15/m) 181/184bpm
25) 1m - 6:32(6:32/m) 179/182bpm
26) 1m - 6:30(6:30/m) 184/188bpm
27) 0.51m - 3:15(6:20/m) 186/192bpm
Training had gone well, following P&D 70 – 85M 18 week plan almost to the letter. Only a couple of small hiccups, but plenty of positives – easily biggest mileage and PBs at 5M, 10k and half marathon. Two weeks out from London I was shocked to see I weighed more than at any point in the last 4 years. A concerted effort to eat sensibly in the last two weeks, especially having dinner early and then nothing after 6pm made a massive difference, and I ended up feeling light and fit, as well as greatly reducing the amount of insulin I was taking.
I followed the same plan as last year: spoons kindly collecting my number before I got the early coach from Cheltenham on the Sunday. Unfortunately, some loose wild horses on the M4 led to a nerve-wrangling journey, but all was fine in the end. I enjoyed sitting outside the Yellow pen waiting for to meet spoons, just soaking up the atmosphere. I retrospect, not getting changed at this point, even if it meant a brief bit of nudity, was an error. Time seemed to rush away, and before I knew it, we were in the toilet queue and being informed the baggage trucks would soon go. When I emerged from the loo, I saw the trucks had pulled their covers down – shit! Spoons and muddy were helpful in keeping me calm and organising my things. Fortunately, there seems to be some sort of broom wagon to collect the late bags – worth noting. Disappointed that I let myself become flustered – an example of not controlling the controllable. Of further concern was the fact that, despite trying on several occasions, I hadn’t managed to poo (TMI – sorry), for two days. And, spoiler alert, not shitting myself during the marathon was probably my greatest achievement. So, into the pen for a chilly wait. But, as usual, a cracking atmosphere from many like-minded folk.
So, 350 words and three paragraphs and I’ll actually chat about the race. The start of a marathon is a strange one – I don’t particularly want to do a warm up, acutely aware of how tiring the end of the race can be, but I never, ever, go from zero to a 6:30 mile at any other point in the year. So that, and a bit of congestion, are probably behind a slightly slower first 5k (average 6:32 pace). The steel band in the underpass after the downhill were, as ever, brilliant. I genuinely find that moment spine-tingling.
From then on, the pace staying remarkably similar: 6:29s measured over each 5k (according to the tracking app), with little variation per mile. I had a funny moment at mile 9. I recognised Chrissie Wellington (greatest ever female triathlete who I have had similar times to in a few races), so I pulled alongside for a brief chat. As we were running, I became aware of the crowd shouting my name and not hers (she had a blank vest). I know this is meaningless, but for some reason it gave me a real lift. I know – what a loser.
Unlike last year, I didn’t drink, other than the liquid within the gels. This made a massive difference and I didn’t feel sick with water sloshing around my stomach. Through half way and out towards the Isle of Dogs. I was feeling tired, but making a conscience effort to compare it to last year – I was never even close to being that destroyed. This comparison was useful, and I was doing my best to produce a Kipchoge smile (having watched Breaking2 the previous evening). I think that moderating my effort, and having even pacing made a huge difference for me – I was able to feed off the crowd’s energy and appreciate all the named shouts, whereas last year, knackered and slowing down, I just found it oppressing and a further drain on my energy.
I kind of suspected sub 2:50 wasn’t quite on the cards with a few miles to go, but I was determined to go hard, enjoy myself and truly empty the tank. Pleasingly, I started to actually speed up, with mile 24 a 6:18. When you turn right at Big Ben is the moment I think ‘nearly there’, but it’s actually a fair old way until you make that final right hand turn. I was overtaking quite a few, and it’s good to see this backed up in the results: 1st half I overtook 854, with 330 overtaking me, the 2nd half was 326/48. Most overridingly, I felt strong throughout, with a really positive finish. It was, mentally, such a good way for me to run a marathon. My finish time was 2:50:16, and whilst this wasn’t the sub 2:50 I have openly dreamed of, I feel truly satisfied by it: I gave it everything, paced it well and feel I left nothing out there. I am genuinely very happy. In years to come, I will look back on this with real positivity.
The agonising walk to the baggage trucks (always the last one!) took forever, before a painful plod to the Red Lion. I quite enjoyed the ‘finish line’ gantry at the entrance, and it was fantastic to meet up with HPR, Millsy, Spoons and Macca for a couple of beers. Despite spoons being an absolute hero and getting loads of Fullers vouchers, I wasn’t actually in a fit state to drink more than a couple of pints.
Today has brought sore quads (obviously), but I am feeling not to tired on the whole – not overdoing the eating and drinking yesterday has definitely helped. That said, there is a lovely bottle of Sav Blanc awaiting my arrival home from work. My wife and I are expecting No2 at the end on September (I am pushing to name him Eliud, but fear I’m facing a losing battle) – this means an Autumn marathon is definitely not going to happen. I will seek some random fun races over the summer, perhaps with an off road and/or hilly marathon thrown in. I will, I suspect, do London again next year, but will certainly not be able to give it the time I did this year.
I have really enjoyed sharing the journey with each of you – absolutely love this forum. Long may its rich contributions continue.
Split Summary
===
1) 1m - 6:38(6:38/m) 189/194bpm
2) 1m - 6:29(6:29/m) 193/193bpm
3) 1m - 6:26(6:26/m) 181/193bpm
4) 1m - 6:12(6:12/m) 174/177bpm
5) 1m - 6:23(6:23/m) 154/162bpm
6) 1m - 6:29(6:29/m) 155/162bpm
7) 1m - 6:24(6:24/m) 162/171bpm
8) 1m - 6:25(6:25/m) 159/165bpm
9) 1m - 6:25(6:25/m) 155/159bpm
10) 1m - 6:18(6:18/m) 156/160bpm
11) 1m - 6:22(6:22/m) 157/161bpm
12) 1m - 6:23(6:23/m) 157/160bpm
13) 1m - 6:22(6:22/m) 161/170bpm
14) 1m - 6:19(6:19/m) 162/167bpm
15) 1m - 6:22(6:22/m) 169/174bpm
16) 1m - 6:21(6:21/m) 180/185bpm
17) 1m - 6:26(6:26/m) 177/187bpm
18) 1m - 6:32(6:32/m) 176/185bpm
19) 1m - 6:25(6:25/m) 176/188bpm
20) 1m - 6:30(6:30/m) 178/181bpm
21) 1m - 6:32(6:32/m) 182/186bpm
22) 1m - 6:32(6:32/m) 182/187bpm
23) 1m - 6:35(6:35/m) 184/189bpm
24) 1m - 6:15(6:15/m) 181/184bpm
25) 1m - 6:32(6:32/m) 179/182bpm
26) 1m - 6:30(6:30/m) 184/188bpm
27) 0.51m - 3:15(6:20/m) 186/192bpm
6:38 6:29 6:26 6:12 6:23 6:29 6:24 6:25 6:25 6:18 6:22 6:23 6:22 6:19 6:22 6:21 6:26 6:32 6:25 6:30 6:32 6:32 6:35 6:15 6:32 6:30 3:15
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
1.00 | 6:36 | 6:36 | 6:36 | 189 185-194 | 1248 | 184 158-202 | 4/8 |
2.00 | 13:07 | 6:31 | 6:31 | 193 188-193 | 1257 | 185 158-202 | 12/11 |
3.00 | 19:32 | 6:25 | 6:25 | 181 177-193 | 1161 | 184 164-202 | 19/30 |
4.00 | 25:45 | 6:13 | 6:13 | 174 149-177 | 1081 | 185 166-204 | 8/31 |
5.00 | 32:08 | 6:23 | 6:23 | 154 148-162 | 984 | 183 156-202 | 6/9 |
6.00 | 38:36 | 6:28 | 6:28 | 155 152-162 | 1002 | 184 166-202 | 5/2 |
7.00 | 45:00 | 6:24 | 6:24 | 162 155-171 | 1038 | 181 158-206 | 6/6 |
8.00 | 51:26 | 6:25 | 6:25 | 159 149-165 | 1021 | 184 168-200 | 4/5 |
9.00 | 57:50 | 6:24 | 6:24 | 155 151-159 | 992 | 183 166-202 | 9/9 |
10.00 | 1:04:07 | 6:18 | 6:18 | 156 152-160 | 982 | 183 162-198 | 3/5 |
11.00 | 1:10:29 | 6:22 | 6:22 | 157 154-161 | 1000 | 182 164-202 | 7/7 |
12.00 | 1:16:54 | 6:24 | 6:24 | 157 153-160 | 1005 | 183 160-200 | 4/6 |
13.00 | 1:23:14 | 6:21 | 6:21 | 161 154-170 | 1021 | 182 162-198 | 16/9 |
14.00 | 1:29:34 | 6:20 | 6:20 | 162 157-167 | 1025 | 183 164-202 | 8/7 |
15.00 | 1:35:55 | 6:22 | 6:22 | 169 160-174 | 1075 | 182 160-202 | 2/9 |
16.00 | 1:42:17 | 6:22 | 6:22 | 180 173-185 | 1146 | 182 164-202 | 12/13 |
17.00 | 1:48:43 | 6:26 | 6:26 | 177 157-187 | 1138 | 181 162-194 | 9/8 |
18.00 | 1:55:14 | 6:31 | 6:31 | 176 168-185 | 1148 | 181 164-196 | 12/8 |
19.00 | 2:01:40 | 6:25 | 6:25 | 176 170-188 | 1130 | 181 152-202 | 24/18 |
20.00 | 2:08:10 | 6:31 | 6:31 | 178 175-181 | 1159 | 180 158-200 | 4/8 |
21.00 | 2:14:42 | 6:32 | 6:32 | 182 178-186 | 1189 | 181 162-200 | 7/4 |
22.00 | 2:21:15 | 6:33 | 6:33 | 182 176-187 | 1191 | 181 160-196 | 7/4 |
23.00 | 2:27:49 | 6:34 | 6:34 | 184 180-189 | 1208 | 182 160-198 | 17/10 |
24.00 | 2:34:05 | 6:16 | 6:16 | 181 179-184 | 1133 | 181 156-202 | 30/28 |
25.00 | 2:40:37 | 6:32 | 6:32 | 179 177-182 | 1171 | 180 150-202 | 12/25 |
26.00 | 2:47:05 | 6:28 | 6:28 | 184 181-188 | 1191 | 183 164-202 | 13/11 |
26.51 | 2:50:22 | 3:17 | 6:23 | 186 184-192 | 1187 | 185 164-208 | 2/1 |
Heart
172/194max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 268m,
Range 47m, Flat prediction 2:50:16
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
19 7.6% | 6:05 |
16 6.9% | 6:14 |
14 4.7% | 7:20 |
10 3.3% | 6:12 |
See your biggest climbs |
Cadence
182 (208 max)
Stride Length: 136cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 182 | 26.5 | 2:50:22 | 6:26 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 1:24 | 5:37 | 53.06% | More |
800m | 2:57 | 5:57 | 57.18% | More |
1km | 3:45 | 6:01 | 59.25% | More |
Mile | 6:07 | 6:07 | 62.83% | More |
5k | 19:36 | 6:19 | 66.60% | More |
5 miles | 31:42 | 6:20 | 67.16% | More |
10k | 39:26 | 6:21 | 67.56% | More |
10 miles | 1:03:37 | 6:22 | 69.24% | More |
Half | 1:23:18 | 6:22 | 69.99% | More |
Mara | 2:48:11 | 6:25 | 72.68% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:21 | 5:21 | 71.92 |
5km | 17:46 | 5:43 | 73.50 |
5M | 29:25 | 5:53 | 72.38 |
10km | 37:02 | 5:58 | 71.94 |
10M | 1:01:20 | 6:08 | 71.81 |
Half | 1:21:40 | 6:14 | 70.83 |
20M | 2:07:53 | 6:24 | 71.68 |
Mara | 2:50:16 | 6:30 | 71.79 |
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