Berlin marathon day minus 3

It's three days , until my next marathon.
This time a return to Berlin for my 18th marathon, in a great city.
Hopefully the weather is dryer than last years consistent rain until 15-16 miles or so, splash splash heavy rain so much that I wore one of those poncho things for 10 miles plus.
The latest BBC weather forecast for Berlin states 20degrees and sunny.
More pleasant then consistent rain, especially for spectators.
This year the marathon will also be shown on BBC 2 in the UK - probably because my running hero and national treasure Paula Radcliffe is running.

Once again I am fundraising for the Nightingale House Hospice in Wrexham.
Www.everydayhero.co.uk/robrunsberlin

And big thanks to everyone who has donated so far, the hospice and staff do a wonderful caring job.

Age defying running - new PB & more running Icons

I have a new marathon personal best time of 4hrs 19 minutes 17seconds.
I am very pleased with this as i ran 4hrs 20 around 25 years ago. Since then i have run a few 12 in total now- marathons, and i would like to believe have a little experience about running marathon running and mental focus.

On April 25th 2010 i was at the start of the Shakespeare Marathon in Stratford. It was the same day as the Lodon Marathon , but having run London 3 times , yes it is a very enjoyable experience but it is rather busy. So i decided on a change.

Shakespeare marathon was said to be rather flat , but did in fact have a couple of cheeky hills. The marathon route was 2 laps - the start of the race was busy with lots of runners 'only' running 13 miles. I held my pace back - though still well under my tagret 9min50 per mile. After a long - it seemed - 3mile run back to town along the 'greenway' a cycle path on old railway line - the half marathon runners peeled right for a 2 mile run to finish, we peeled left for another lap.
I find marathon running is part physical training and dicipline ; and part mental training and dicipline. As i ran oto the greenway the first time - i felt that it was relatively easy going- very flat and a little give in the surface, also first time round there were a few half marathon runners slowing down.

For the second lap, i initially though that there would be very few of us, but for miles 11-15 or so i was with others chatting. The 2nd lap took a slightly different route so the hill on lap 1 didnt seem too bad. However the greenway was very long and straight. Many people seemed to have a problem with this - either because of the boredom factor, long & straight, or the warmth- in Stratford it was warm and sunny- London had the rain - we had no rain, anyway lots seemed to be slowing and walking. I tried to encourage a few fellow runners, 'hey we can run 6 miles' - i have learnt to try and be positive , thonk of only 6 not that its 8 of 26. I did manage to encourage a few - one fetcheveryone runner in fact emailed me afterwards to thank me. That does mean a lot.
However i didnt encorage many, i was on a mission, checking ,y 4hr 18 pace band , and seeing that i was still well inside target time.
Mind games and mental dicipline are certainly needed in the last part of a race - & probably any project. Keep the focus. One trick - or focus tool i have developed is to dedicate a mile to a family member, or friend and thinks of lots of things about him / her - come on we can run 0.2 mile etc - until the garmin beeps that i have achaived another half mile or mile. My pace did drop a bit later, but i managed to sprint the last 0.2 mie to get a pb - and it felt goooood. After a minute of recovery !

Big thanks to Stratford Rotary Club for organisation of a great event. Thanks


Running Inspiration - i ve probably mentioned before - Mick n Phil. Mick is a runner around my age, but he is far faster and stronger than me. Phil is Mick's son - - Phil has special needs - and Mick pushes Phil in his wheelchair in marathons and half marathons. Phil is now an adult ! As they live near Stratford - they were given a well deserved ' special start' to the acclaim of all other runners. I had a chat with Mick when i - eventually -caught them up - on one of the hills. Unfortunately - on this occaision they didnt finish, but they have run 100s of races. keep going lads - have a look just google Mick n Phil

Inspiring Eddie Izzard Runner

I am watching a video of Eddie Izzard running a marathon distance day after day. To say inspiring is not to get there at all.
Amazing.
If you are just a little interested in running or exercise or Sport Relief have a look for his exploits on you tube etc.

I must admit that i thought i had a grit in my eye when 2 boys on their bikes were with him in Merseyside . One says 'this has been the best day of my life.

Today i will run just a short - ish run of 12 miles. Short as I am running the 20mile Rhayader race next week.

Buckley runners Superman- John Pares

Even though i cant run much at the moment my mood has been lifted.
This link is to my Buckley Runners colleague John Pares who has completed a 24 hour race and won a Commonwealth Bronze Medal running over 150miles.

Amazing.

Well done John.

Flora London Marathon 2009

I really really enjoyed this my 11th marathon. On Sunday 26th April 2009 i ran my 3rd London Marathon .
So many highs.
And a few Lows.
As a spectacle , as an event , as a running community - this is one of the best, & in London.
This time , in my 3rd time in the race , i did manage to have a quick look at Buckingham Palace as i ran by. In my 2 previous runs ( sorry Ma am ) i just didnt notice it.

Some Highs
-the cameraderie of the running community, the virtual community , on Runners World and Fetcheveryone- and meeting W. a Clwydian runner who spotted me out training .
-the event, following my training, which i felt went well, the race itself seemed to fly by in an instant, looking back, even looking back from a few minutes at the end.
-running cammeraderie- Barry & Nicola who i had never met before but we shared many miles of fellowship, until Nic slowed, sorry we left you. The heat was intensive .
-finishing anoher marathon
-the glass of Guiness my brother in law bought and chilled for me for later around 7pm i think.
-that as my Garmin measured 26.7miles - maybe i should deduct 0.5mile from my time.
-official time 4hrs 29minutes, my fastest of three London Marathons.
-the crowd support, 'come on Rob'
-my daughter surprising me - by geting to 24 miles to wave a daffodil at me.
Proud Dad. Proud daughter ?

Some lows
-missing a pb by 9minutes, maybe another time another place ? different weather.
-my finisher bag not having a finisher shirt in it. Ok i have seen many complaints that theyare all XL, but it would have been nice not to have the hassle of having to contact FLM.
-a little too hot, and not quite guaging water intake, maybe a little too little early on.

But overall London marathon is a great event to be enjoyed , maybe not the best for a pb.
Overall most of my plans were ok, at the start early, bananas as pre race fuel, gels in a bumbag, and picked up more at Runners World support point (thanks guys), appropriate use of the facilities before the start (and thus no need during the race), meeting Fetch running pals at the start, and fortuitously meeting equal paced runners during the race- having 'aiming for 4:hr 20' on my back may have helped.

Dedicated to my friends who run, and those who cannot .

Longest non-race LSR

My Longest Training run , not in a race, 24 miles.

Running in Rome

This is part of the route of my slow plof last Sunday morning from our Hotel into the park & back. My first visit to Rome. I am very impressed by its beaty and surprises churches and ancient treasures at many turns ; with the centre within walking distance from our Hotel off the Piazza Berbarini.

My visit to the Trevi Fountain dedicated to Dawn.

Running 'can slow ageing process'

Apart from the knees feeling a little sore after 17.5miles today this is good news.

Dublin marathon - again.

Following my 'comeback' marathon in Dublin in 2001 ~I completed the Dublin Marathon again yesterday.
(The 2001 run was my 'comeback ' as it was my first marathon in my forties after running 2 in my twenties!).

So to Dublin 2007;
In summary,
my 9th marathon, goals:-
to finish , ACHIEVED.
to finish in 'not a personal worst' - ACHIEVED
to enjoy the day ACHIEVED
Also I ran all the way .

Lots and lots of highlights
The touristy bit of the bus tour of Dublin, the cream & green busses have a ‘live commentary’ as Craig and later Declan kept reminding us. And as for the singing of Danny Boy & Molly Malone – by driver Declan that must have been a free extra.

The Runners World ‘forumites’ pasta get together at Lougi Malaones . Thanks to Barry K. for organising the meal. Its always great to meet other runners. And a special thanks has to go to Liam, who says he is local though he sounds like a Lancashire lad ! Stockport FC ? For organising the meet up at Kennedy’s bar – which closes early – but then the visit to Porterhouse for their ‘Porter Ale’ and much needed post marathon food.

The Race itself – my longest ever race carrying a daffodil. Some people do some daft things to get attention. It worked !
The support from the spectators, the people of Dublin, runners relatives , and the many visitors from the U. S. of A. , was wonderful. In the last mile or so it was especially good, it made me feel so emotional, people calling my name (hint for runners – for city marathons – have your name in BIG letters on your chest it worked for me !) . Hey it feels good- thankyou Dublin.

Meeting up with Joggin Jon & Joggin Sarah & Mark from Telford at the start helped. Mark & I ran together, then Duncan (Darth Vadar from Runners world Forum ) joined us after 3 or 5 miles or so, and we ran together until around 13miles- also with Nurse ?Caroline from Manchester for a while !.
The 3rd ¼ of the race probably was a bit slower for me – I have yet to analyse the pace on the Garmin. But having (inadvertently) lost Duncan & Mark around 13miles I ran and chatted to folks for a while- Thanks to Melissa from Boston & a German runner from ?Hamburg . For the first time in 9 marathons , I experimented with carbo-gels . Experienced advice is never to do anything new on race day ! Oops i did. But luckily – taking small sips/ portions of gel & washing down with water they seems to stay down !
At around miles 17 & 18 I usually slow down , this time I am not sure . I got the ipod out at around 20miles and it was either the really bouncy songs – or the caffeine containing gel – I seemed to get a lift and renewed energy. A finish – jogging all the way – in 4hrs 37.

A great big hello to everyone I met and chatted to , thanks for being there , to Runners World Forumites- lots to mention , did ‘pink shoes from Rochdale really beat me by one second ??
Thanks to everyone who sponsored me for this and the Great North Run – together we have raised around £400 for the Stroke Association.
Thanks to Veranne L. & Duncan W.– who by entering Dublin Marathon months ago, gave me the impetus to join up. Even though we didn’t meet again on the day very well done on finishing .
Under 4hrs Dunc wow.

Flora London Marathon 2007- comments part1

Having returned back to North Wales this afternoon , my emotions after the marathon are still in turmoil. BEING POSITIVE - personally -like all the finishers i HAVE acheived something special.
In fact. reflecting some more there are lots of positives
goal number 1 to finish - ACHEIVED, success
goal number2 to run all the way and not walk- ACHEIVED= success
goal number 3 - to enjoy the occaision, ACHEIVED = success
goal4 finish well - hmmmm thats debatable cos it was another personal worst of 4hr51, but in that heat .... and i did run all the way ...
goal 5 finish in a personal best - maybe next time , there has to be something more to acheive.
goal 6 raise £1,000 for Nightingale House Hospice - ACHEIVED and EXCEEDED- thankyou everyone.
the story of the day will follow

Want some inspiration for running, or for Life in general see this

I am currently getting excited about the London marathon with only eight days to go. In the last few days, chatting on the Runners World website discussion boards has given me much food for thought, help with the planning for the race, ideas and isnpiration.

Top of the insiration mountain are running Heroes Mick n Phil. Just have a look at their website at this link . How can anyone read of their story and not feel humbled. Sir Mick you are a hero. I met Mick n Phil at my last marathon in the blazing heat of Blackpool in 2005- it took me 10miles or more to catch up with them , wow what a pace !
See the link and be inspired.
Looking forward to seeing and hearing you at mile 25
'easy easy easy'
the chant / mantra of Mick n Phil.