Friday long run
No Thursday run, as I had a long one on Friday. I jumped on a westbound train all the way to Littlehampton, with the plan of running back home along the coast to Hove. The previous Sunday a fellow local runner (hi Mark!) had done a similar thing and so I decided to straight up copy his route. I knew I wouldn't get anywhere near his time but just wanted to get the distance of 32km/20 miles under my belt ahead of the marathon. After getting only slightly lost around Littlehampton I found a suitable place to start on the banks of the Arun and set off, podcasts in ears. Very quickly I realised that the grey skies were only threatening to rain and wouldn't follow through, so off came my running jacket to cool myself down a bit!Apart from a small diversion around Angmering the majority of the route to Worthing was along a coastal path so I had a breeze off the sea to keep me cool. The posher estates in that part of the world had a decent lawn between the properties and the beach which was a nice change to run along, and made a nice difference from tarmacked paths! Eight kilometres under my belt and I suddenly realised I was on familiar territory, as I'd reached the western end of Worthing half marathon - a race I ran two years previously. I followed that route for a few km, the houses providing a change of scenery as well as a mental boost from being able to run along a route I'd previously only lightly jogged. That lasted for all of fifteen minutes before I started getting warmer than I was happy with, so I went back along the beachfront path into Worthing itself. This was a smoother path than the pavement as well - I didn't want to be concentrating on my footing while I was dealing with eating jelly babies!
Down the route of Worthing parkrun, and I bumped my distance up a bit by running to the end of Worthing pier and back up, past several bemused people enjoying cake in the end of pier cafe. The bleak stretch from Worthing to Lancing beckoned, coinciding with the realisation that I was only halfway through my run. These runs aren't just about physical training, it's also about getting your head used to the fact that you'll be exercising for a solid four, five, six hours in one hit. Running on your own does get lonely, which is why I always make sure to have music (if I'm running for a time) or podcasts (distance) to listen to and keep myself occupied. I've also cut off one earbud so while I can listen to my distraction, I'm not completely cut off from the world and can still hear things going on around me for safety. Past Lancing beach green cafe and I was onto very familiar territory, heading out along the course of Lancing parkrun. I paid very close attention to my watch at the point it failed last time but it behaved this time.
By this point my bladder was grumbling so 19km into my run I stopped at some convenient, um, conveniences. I was only in there for a minute or so, practising a speedy relief ahead of the marathon, but it was enough for my iliotibial band to decide that we were finished, and when I tried to run again it straight up refused. A walk into a gentle jog to a run got it moving again, under protest, and I slogged onward. The route from here was more or less the same as my watch-crashing run, only in reverse and without running out to Shoreham harbour arm, and I carried on round Shoreham fort. Running back towards the bridge over the Adur my knee protested too much and at 24km (15 miles) I finished, completing only 75% of my plan. I stomped into Shoreham, a soggy smelly mess, and had a grumpy pint in a Shepherd Neame pub for consolation/recovery purposes. While I took more time off my half marathon PB (it's now just over 2 hours 18 minutes) I was disappointed that I couldn't go much further.
Midweek runs
Social commitments and a recognised need for rest meant that my next run wasn't until Wednesday. My training plan recommended a 10k run at a slower pace, so I did just that - or tried anyway! I picked a route heading east into Brighton, which also covered a bit of the marathon route. Within the first km I passed a Google Street View car - it hasn't been uploaded yet, but the footage will be good for analysing my running form, and it'll probably end up in my ongoing flattering running pictures thread on Twitter. My pacing for this run was all over the shop, fluctuating between 6 and 7 minutes per km, not aided by the first half of the route taking in a large number of the hills in Brighton. After taking in one of the two uphill sections of the marathon route that might require crampons and pitons to ascend, the rest was a gentle downhill amble towards the seafront, and then a run along the promenade to complete the 10k without issue. I only had three of the ten km within 10 seconds of the target pace of 7 minutes/km, and the average pace was 15 seconds below that - not good for a disciplined marathon start.
Like Kate Bush, I'll be running up that hill
The following day I had another run planned, a shorter (6.5km) and faster (6:15min/km) route. This time I went west of home, to Portslade, covering more of the marathon route. This was much more successful pacing wise as only one full km was outside a +/-10 second variance from the target pace, and that was only out by 12 seconds. The part of the route I covered, along Church Road, was mainly a refresher as I used to walk that route regularly when I worked in Portslade. A much better run, and a nice ego boost passing a pair of pedestrians twice in the run - I worked out later that I'd run 5k in the time it had taken them to walk 1.5k! Granted, I had a schedule and I've no way of knowing if they stopped off or were just ambling, but it was still a lift to see.
A Saturday parkrun to Lancing, a nice catch up with some regulars there, and what I thought was a dreadful run actually turned out to be pretty decent! After a very sluggish start my pace picked up, and every km was faster than the one before. I finished in just over 29 minutes, with my only issue being my watch losing 30 seconds (Strava says I finished in 28:35), so take the above splits with a pinch of salt. Still, I'm now only seven parkruns away from hitting 100! That evening I felt a cold coming on, but at the time (and even now) the symptoms are above the neck, so I proceeded with my Sunday long run as planned.
Sunday Long Run
I got up bright and early, and it was very bright - not a cloud in the sky! I headed out east, across Brighton, but with gentler slopes to contend with this time, as I had another 32km/20 miler in mind. I only touched upon the marathon route once, bisecting it at Preston Circus, as this was about the distance rather than recon. The sun beat down as I plodded along the the Lewes Road out of Brighton, past Moulscoomb station, and once again my bladder was protesting. One thing to remember on marathon day - go to the toilet more! At 7km I spotted some public conveniences (I'm indebted to Brighton & Hove, Adur Valley and Arun Valley councils) and stopped with some trepidation. Would I be able to continue, or will I have a grumpy bus journey back home already after my leg seizes up?
After washing my hands I left and gingerly got back up to speed. No protests from either leg, so I carried on with my route. While my leg hadn't had an issue, my watch had, as I'd suddenly gained some extra mileage while relieving myself. I made sure to stretch my drinks out a bit more (I think 500ml every 10k seems to suit me fine) and I pressed on up to the highest part of my route, at Falmer. With the sun laying down I struggled and came close to giving up until I crested the hill and the run became a lot easier - funnily enough the thoughts of giving up disappeared after that! I ran alongside the A27 to Lewes, slightly aggrieved that I was running in perfect motorbike weather, whereas two days previously I'd ridden my motorbike along the same route in perfect running weather (overcast, breeze, cool)! Into Lewes itself and I followed the road, fairly confident that it would lead me to the centre of town. Running along narrow medieval streets was a pleasant change and as I neared the castle I found myself idly wondering what time it was. Well, I had no need to pull my phone out of my pocket and check as the church bells started to bong the hour at 10am right as I went past, giving me a fright!
Through Lewes and out along the old railway line (oh look, there's a theme with my runs becoming apparent) with only a slight detour around the local tip being the extent of my getting lost for this run. Under the Lewes bypass and suddenly the land opened up ahead of me - the rest of the run would be alongside the river Ouse, in the valley cutting through the chalk ridges of the South Downs. Flat, clear, the only issue was the muddy paths as I had to slow down and concentrate on my footing! By now my pace was over 7 mins/km as I tired and had to contend with rough terrain for the next 5 km until I found a gravel path to run along. I crossed the river and headed up to the level crossing by Southease station but in the act of slowing for the gates, my leg decided enough was enough and seized on me again. I considered working it loose and pressing on another 5k to Newhaven, finishing on around 30k total, but decided that I didn't want to risk further injury this close to the marathon. Instead I grabbed a slice of cake and a beer from the YHA cafe at Southease and waited for the train back to Brighton.
What have I learnt?
- My watch is on the way out and should probably be replaced sooner rather than later
- I need to find a suitable stretching routine if I stop more than 20km into a run
- I'm pretty confident with my refuelling on the go, both food and drinks
- Brighton is very hilly
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