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Dorney Lake Marathon: 3:55:04 Pos: 16/54

Not sure how to summarise this. I should be able to run about 3:47-3:48 on this course on a good day I reckon. I ran 3:53 on this course last year when I was not in good form.

Today I turned up feeling rough (my dinner last night made me sick) and from the very first mile things felt wrong. My legs were very heavy and it was quite an effort to pick up the pace after 6 miles and then hold it until about 18 miles when I started to feel really wiped out.

By the time I got to lap 9 of 10, I'd come to an agreement with my body that it had done me proud today by running the first 20 miles in 2:56 and I would cruise it home to get under 4 hours and didn't care if it was a 3:59.

I finished feeling rough but my glass was half full with a feeling of satisfaction that I'd pull out a sub-4 when I wasn't fit enough to race.

And that's my 50th sub-4 marathon.

Split Summary
===
1) 1m - 9:05(9:05/m) 140/149bpm 99cal
2) 1m - 9:00(9:00/m) 151/155bpm 105cal
3) 1m - 9:03(9:03/m) 153/161bpm 106cal
4) 1m - 8:56(8:56/m) 158/162bpm 109cal
5) 1m - 8:57(8:57/m) 160/163bpm 110cal
6) 1m - 8:57(8:57/m) 159/163bpm 109cal
7) 1m - 8:40(8:40/m) 161/165bpm 109cal
8) 1m - 8:45(8:45/m) 162/167bpm 111cal
9) 1m - 8:43(8:43/m) 162/166bpm 110cal
10) 1m - 8:39(8:39/m) 163/166bpm 108cal
11) 1m - 8:35(8:35/m) 163/167bpm 109cal
12) 1m - 8:35(8:35/m) 165/168bpm 111cal
13) 1m - 8:42(8:42/m) 167/169bpm 115cal
14) 1m - 8:47(8:47/m) 168/171bpm 117cal
15) 1m - 8:36(8:36/m) 169/172bpm 116cal
16) 1m - 8:38(8:38/m) 169/172bpm 117cal
17) 1m - 8:40(8:40/m) 170/172bpm 119cal
18) 1m - 8:51(8:51/m) 170/173bpm 122cal
19) 1m - 8:55(8:55/m) 170/173bpm 121cal
20) 1m - 9:03(9:03/m) 170/175bpm 123cal
21) 1m - 9:13(9:13/m) 170/173bpm 125cal
22) 1m - 9:11(9:11/m) 169/172bpm 123cal
23) 1m - 9:21(9:21/m) 169/171bpm 124cal
24) 1m - 9:23(9:23/m) 170/173bpm 128cal
25) 1m - 9:24(9:24/m) 171/174bpm 129cal
26) 1m - 9:21(9:21/m) 171/174bpm 128cal
27) 0.35m - 3:04(8:53/m) 172/176bpm 43cal

Pilates with Nicholas (471[24]). Had to choose between a run and Pilates and went down this route. Was distracted all class. Sore from Sunday.

Easy lunch time run out to the Zetland Arms and then almost down to Sandown Castle. Never felt settled and wasn't feeling particularly lively.

Split Summary
===
1) 1m - 9:40(9:40/m) 132/149bpm 94cal
2) 1m - 9:48(9:48/m) 136/142bpm 104cal
3) 1m - 9:50(9:50/m) 141/150bpm 107cal
4) 1m - 9:35(9:35/m) 148/152bpm 108cal
5) 1m - 9:22(9:22/m) 150/155bpm 107cal
6) 1m - 9:28(9:28/m) 150/155bpm 109cal
7) 1m - 9:15(9:15/m) 153/158bpm 107cal
8) 0.01m - 2(6:56/m) 157/157bpm

Pilates with Mr Mo (472[25]). A 6am session so that I could avoid the builders. Trying to strengthen my obliques.

I eventually got out for a run about 2.30pm and headed over to Betteshanger Park.

It took a while to get going and I noticed that my breathing was really heavy today. Finally got going after about 6 miles and then came home the long way (the other gate was locked).

Was moving well by the end but must admit that I finished feeling quite tired.

Split Summary
===
1) 1m - 9:39(9:39/m) 130/139bpm 99cal
2) 1m - 9:45(9:45/m) 143/162bpm 110cal
3) 1m - 9:46(9:46/m) 148/162bpm 113cal
4) 1m - 9:32(9:32/m) 152/160bpm 113cal
5) 1m - 9:40(9:40/m) 157/167bpm 118cal
6) 1m - 9:37(9:37/m) 154/160bpm 115cal
7) 1m - 9:29(9:29/m) 153/165bpm 110cal
8) 1m - 9:34(9:34/m) 155/163bpm 115cal
9) 1m - 9:36(9:36/m) 153/165bpm 109cal
10) 1m - 9:44(9:44/m) 155/167bpm 113cal
11) 1m - 9:26(9:26/m) 159/165bpm 116cal
12) 1m - 8:48(8:48/m) 162/166bpm 112cal
13) 1m - 8:40(8:40/m) 167/172bpm 116cal
14) 0.01m - 2(7:08/m) 171/171bpm

Pilates with Beverly (473[25]). Decent enough.

Am now WFH until further notice due to the Coronavirus, so I did a bit of work and then got out for a run just before 8am.

Have got some back ache and it hung around for 2 miles.

Never felt that great today but noticed that the pace wasn't so slow.

Split Summary
===
1) 1m - 9:59(9:59/m) 139/149bpm 107cal
2) 1m - 9:33(9:33/m) 151/159bpm 111cal
3) 1m - 9:07(9:07/m) 156/166bpm 111cal
4) 1m - 9:19(9:19/m) 155/160bpm 111cal
5) 1m - 9:17(9:17/m) 157/161bpm 110cal
6) 1m - 8:57(8:57/m) 160/164bpm 112cal
7) 0.01m - 2(5:04/m) 161/161bpm

Ropey. Felt rough and took about 80-90 minutes to get going.

Never seen so many joggers out on a weekday. That will be due to coronavirus.

Split Summary
===
1) 1m - 10:33(10:33/m) 137/147bpm 109cal
2) 1m - 10:00(10:00/m) 149/156bpm 113cal
3) 1m - 9:48(9:48/m) 151/156bpm 115cal
4) 1m - 10:05(10:05/m) 152/155bpm 118cal
5) 1m - 10:00(10:00/m) 152/157bpm 115cal
6) 1m - 10:14(10:14/m) 152/161bpm 119cal
7) 1m - 9:43(9:43/m) 155/160bpm 117cal
8) 1m - 9:40(9:40/m) 156/159bpm 113cal
9) 1m - 9:29(9:29/m) 158/161bpm 114cal
10) 1m - 9:13(9:13/m) 158/163bpm 113cal
11) 1m - 8:58(8:58/m) 165/173bpm 117cal
12) 0.01m - 2(5:38/m) 172/172bpm

Windy warm down. Hard work!

Split Summary
===
1) 1m - 9:44(9:44/m) 149/157bpm 112cal
2) 0.86m - 8:00(9:19/m) 156/161bpm 96cal

The wind was blowing hard into my face on the odds and behind me on the evens.

Not bad though and I was working hard.

Produced:
3:51
3:40
3:39
3:33
3:38
3:29

Split Summary
===
1) 0.5m - 3:51(7:42/m) 156/169bpm 46cal
2) 0.19m - 2:00(10:28/m) 152/168bpm 22cal
3) 0.5m - 3:40(7:21/m) 164/171bpm 48cal
4) 0.19m - 2:00(10:17/m) 160/173bpm 24cal
5) 0.5m - 3:39(7:17/m) 173/179bpm 52cal
6) 0.18m - 2:00(10:56/m) 163/177bpm 24cal
7) 0.5m - 3:33(7:05/m) 171/177bpm 48cal
8) 0.2m - 2:00(10:13/m) 162/178bpm 24cal
9) 0.5m - 3:38(7:16/m) 175/181bpm 52cal
10) 0.19m - 2:00(10:43/m) 166/180bpm 24cal
11) 0.5m - 3:29(6:59/m) 174/180bpm 48cal
12) 0.2m - 2:00(10:05/m) 168/181bpm 25cal
13) 0m - 1(8:07/m) 161/161bpm

Strange times. We are at the start of the Coronavirus and all races are cancelled for at least the next 6 weeks. It has left me quite discombobulated.

So, with the prospect of no races and being in Deal long term, I need to re-think my training. It's hardly important in the scheme of things, but it matters to me.

I decided tonight to go with some intervals.

Split Summary
===
1) 1m - 9:28(9:28/m) 129/137bpm 94cal
2) 1m - 9:24(9:24/m) 138/146bpm 101cal
3) 0.01m - 2(6:37/m) 143/143bpm

Pilates with Mr Mo (474[26]). Ran out of exercises today.

Hardly a "long run" at 18 miles, but this Coronavirus is buggering up my training because without any races I'm having to up the hours on the training runs.

This was a piece of piss. A really easy jog down to Dover and back with the wind going nuts into my face from about 8 miles to 17 miles.

I enjoyed this, even though I didn't take any water with me (had a gel at 4m and 12m and was thirsty at the end).

Split Summary
===
1) 1m - 9:48(9:48/m) 135/142bpm 105cal
2) 1m - 9:50(9:50/m) 141/147bpm 110cal
3) 1m - 9:49(9:49/m) 146/152bpm 113cal
4) 1m - 10:17(10:17/m) 155/169bpm 125cal
5) 1m - 9:43(9:43/m) 153/163bpm 116cal
6) 1m - 10:30(10:30/m) 158/169bpm 131cal
7) 1m - 9:20(9:20/m) 156/165bpm 114cal
8) 1m - 9:40(9:40/m) 157/168bpm 116cal
9) 1m - 10:25(10:25/m) 162/173bpm 134cal
10) 1m - 9:19(9:19/m) 163/170bpm 121cal
11) 1m - 10:24(10:24/m) 158/174bpm 123cal
12) 1m - 9:36(9:36/m) 157/169bpm 114cal
13) 1m - 10:03(10:03/m) 160/168bpm 121cal
14) 1m - 9:37(9:37/m) 161/164bpm 121cal
15) 1m - 9:32(9:32/m) 164/167bpm 123cal
16) 1m - 9:25(9:25/m) 165/170bpm 124cal
17) 1m - 9:21(9:21/m) 167/170bpm 126cal
18) 1m - 8:45(8:45/m) 168/172bpm 119cal
19) 0m - 1(5:18/m) 172/172bpm

Session 2/2: End of day jog down to the golf courses and back. Easy stuff. Left hip is stiff.

Split Summary
===
1) 1m - 9:45(9:45/m) 128/138bpm 98cal
2) 1m - 9:41(9:41/m) 138/144bpm 106cal
3) 1m - 9:45(9:45/m) 137/142bpm 105cal
4) 1m - 9:52(9:52/m) 138/143bpm 103cal
5) 1m - 9:51(9:51/m) 141/147bpm 105cal
6) 1m - 9:10(9:10/m) 144/148bpm 101cal
7) 0m - 1(6:03/m) 146/146bpm

Session 1/2: Pilates with Mr Mo (475[27]). Easy early morning session as the sun came up.

Pilates with Mr Mo (476[27]). Keeping it sane. Keeping it safe.

Warm down jog home with ear ache because the wind was so cold.

Split Summary
===
1) 1m - 9:57(9:57/m) 148/155bpm 115cal
2) 0.95m - 8:33(8:58/m) 160/168bpm 109cal

This was hard work because I felt well below par. Ran my usual 6*1/2 mile with 2 min recovery but was not flowing at all.

I also had back ache and need to rest up a bit.

Produced:

3:53
3:39
3:46
3:33
3:42
3:33

The wind was again blowing hard into my face on the odds and pushing me on the evens.

Split Summary
===
1) 0.5m - 3:53(7:45/m) 158/169bpm 49cal
2) 0.18m - 2:00(10:49/m) 152/168bpm 23cal
3) 0.5m - 3:39(7:18/m) 166/175bpm 51cal
4) 0.17m - 2:00(12:07/m) 154/172bpm 23cal
5) 0.5m - 3:46(7:32/m) 171/177bpm 54cal
6) 0.18m - 2:00(11:25/m) 162/176bpm 25cal
7) 0.5m - 3:33(7:06/m) 172/179bpm 52cal
8) 0.18m - 2:00(11:07/m) 165/179bpm 26cal
9) 0.5m - 3:42(7:24/m) 175/179bpm 55cal
10) 0.17m - 2:00(11:44/m) 164/177bpm 25cal
11) 0.5m - 3:33(7:06/m) 173/179bpm 51cal
12) 0.18m - 2:00(10:55/m) 164/177bpm 25cal

Warm up jog down to Wellington Parade feeling really lethargic and slow.

Split Summary
===
1) 1m - 9:55(9:55/m) 133/142bpm 107cal
2) 1m - 9:51(9:51/m) 141/149bpm 112cal
3) 0m - 2(6:47/m) 145/146bpm

Check out the first 8 miles. I ran down to Sandwich Bay (right to the end) into a 30 mph headwind. That was hard work, but made for a lovely 10 miles back to the Zetland Arms.

I had hoped to get round to the River Stour today but it never happened because I couldn't see a way of getting there.

Hips were aching in the last 4 miles and I was glad to get done at 22. Didn't fancy another mile today.

Split Summary
===
1) 1m - 10:30(10:30/m) 143/150bpm 118cal
2) 1m - 10:50(10:50/m) 146/152bpm 128cal
3) 1m - 10:40(10:40/m) 147/152bpm 123cal
4) 1m - 10:26(10:26/m) 146/152bpm 118cal
5) 1m - 10:23(10:23/m) 149/152bpm 123cal
6) 1m - 10:55(10:55/m) 149/155bpm 121cal
7) 1m - 11:23(11:23/m) 149/154bpm 124cal
8) 1m - 10:21(10:21/m) 138/150bpm 76cal
9) 1m - 9:28(9:28/m) 141/144bpm 79cal
10) 1m - 9:41(9:41/m) 141/147bpm 82cal
11) 1m - 9:19(9:19/m) 143/147bpm 88cal
12) 1m - 9:21(9:21/m) 142/148bpm 86cal
13) 1m - 9:31(9:31/m) 145/150bpm 93cal
14) 1m - 9:04(9:04/m) 154/158bpm 110cal
15) 1m - 9:08(9:08/m) 154/158bpm 108cal
16) 1m - 9:17(9:17/m) 151/155bpm 103cal
17) 1m - 9:37(9:37/m) 155/160bpm 111cal
18) 1m - 9:41(9:41/m) 160/164bpm 122cal
19) 1m - 10:02(10:02/m) 160/164bpm 126cal
20) 1m - 9:31(9:31/m) 159/162bpm 115cal
21) 1m - 9:18(9:18/m) 158/162bpm 113cal
22) 1m - 8:47(8:47/m) 157/167bpm 107cal
23) 0.01m - 2(5:53/m) 167/167bpm

Easy jog out to the Zetland and back. Came back into a very cold headwind and was glad to get done.

Split Summary
===
1) 1m - 9:36(9:36/m) 126/137bpm 94cal
2) 1m - 9:35(9:35/m) 135/141bpm 107cal
3) 1m - 9:55(9:55/m) 138/145bpm 111cal
4) 1m - 9:55(9:55/m) 140/144bpm 110cal
5) 1m - 9:23(9:23/m) 147/155bpm 110cal
6) 0m - 2(7:03/m) 155/155bpm

Session 1/2: Pilates with Mr Mo (477[28]). Felt alright this morning.

Pilates with Mr Mo (478[29]). Easy.

Had a non-stop day where I was sat in my chair for close on 10 hours without moving.

So, by the time I got out for a run I was buggered for the rest of the day.

I eventually got into this run at about 5 or 6 miles and by the end I was moving quite well.

Split Summary
===
1) 1m - 10:06(10:06/m) 138/145bpm 117cal
2) 1m - 10:05(10:05/m) 146/153bpm 121cal
3) 1m - 9:58(9:58/m) 149/156bpm 123cal
4) 1m - 9:56(9:56/m) 149/153bpm 122cal
5) 1m - 9:40(9:40/m) 150/153bpm 118cal
6) 1m - 9:27(9:27/m) 151/154bpm 117cal
7) 1m - 9:33(9:33/m) 151/156bpm 117cal
8) 1m - 8:51(8:51/m) 156/161bpm 112cal
9) 0m - 2(7:02/m) 159/159bpm

session 2.3: Warm down jog home. Pretty knackered.

Split Summary
===
1) 1m - 9:36(9:36/m) 151/158bpm 115cal
2) 0.92m - 8:16(9:00/m) 157/162bpm 103cal

Session 2.2: 6*0.5 miles with 2 mins recovery.

3:43
3:45
3:37
3:41
3:30
3:39

Not a great session. I never got the pace down to anywhere near what I wanted apart from rep 5. By rep 6 I had blown up.

Split Summary
===
1) 0.5m - 3:43(7:25/m) 158/170bpm 49cal
2) 0.18m - 2:00(11:04/m) 158/171bpm 25cal
3) 0.5m - 3:45(7:29/m) 171/175bpm 56cal
4) 0.18m - 2:00(11:11/m) 161/176bpm 26cal
5) 0.5m - 3:37(7:14/m) 172/177bpm 55cal
6) 0.18m - 2:00(10:53/m) 164/176bpm 26cal
7) 0.5m - 3:41(7:21/m) 174/180bpm 55cal
8) 0.18m - 2:00(11:17/m) 166/179bpm 26cal
9) 0.5m - 3:30(7:00/m) 176/182bpm 53cal
10) 0.17m - 2:00(11:31/m) 170/181bpm 27cal
11) 0.5m - 3:39(7:18/m) 177/182bpm 55cal
12) 0.19m - 2:00(10:27/m) 169/181bpm 26cal
13) 0m - 1(5:07/m) 164/164bpm

Session 2.1: Warm up jog after another hard day, feeling pretty stiff and lifeless.

Split Summary
===
1) 1m - 9:56(9:56/m) 135/147bpm 112cal
2) 1m - 9:48(9:48/m) 146/151bpm 119cal
3) 0m - 1(5:38/m) 150/150bpm

Session 1/2: 6am Pilates with Mr Mo (479[30]). Tired this morning. I didn't sleep well.