In 8 days time, some forty thousand runners will be embarking on the 26.2 mile circuit around London. Each of us will have our own hopes, aspirations and goals to achieve.
But for some of the runners the journey had been much further, and about much more, than the marathon distance itself.
Now, I am not running for charity myself, but that is not because there aren't causes that I care about or would like to help. It is a conscious decision that I have made, because I am aware that there are many around me who are doing such a good job of it themselves.
That is why I would like to ask each and every one of you to please, if you can spare a couple of pounds and a few moments of your time, visit some of my friends JustGiving pages and read about their fantastic causes and what has inspired them to raise money.
At Wesham, I am extremely lucky to know and be able to call friends two top blokes who will be pounding the streets of London at the same time as me in the name of charity. I will be thinking of them both when we reach the hard miles, and knowing that they are going through the same painful experience as me will help me greatly.
Former Wesham Road Runners Chairman, Graham Vickers, is running in the name of the Rosemere Cancer Foundation. Many of you will already know Graham's story, but for those of you that don't, it's not mine to tell.
Instead I would like to share with you all an experience that sums the guy up, and one of the reasons he means a hell of a lot to me. Two years ago, Graham was supposed to run the Edinburgh marathon. Unfortunately he broke his foot and couldn't participate, so instead he gave me his number for the race. He wouldn't accept any money for it, and still insisted on coming to Scotland to watch the marathon with his wife Louise. I travelled up on my own and ran my second marathon in the space of 6 weeks (on a dodgy hamstring, after suffering a tear at Manchester). Now by the time I crossed the finish line I had nothing left. Absolutely nothing. Graham was the one who picked me up off the floor, took me for a brew and back to their room for an hour whilst I regained some energy. He looked after me and escorted me to the train station to make sure I didn't miss my return home. He is a fantastic person and always thinking of others.
So please visit his page at www.justgiving.com/grahamlondon to learn more about his cause and his story.
George Kennedy is also a guy that I am extremely lucky to be able to call a true friend, and he too is running the London Marathon in aid of a superb cause. He has been fundraising since the turn of the year and has even auctioned off his old London marathon medals as part of it. this is the final push to help him to raise that little bit more. Please visit www.justgiving.com/George-Kennedy4 to read his story.
The marathon distance is a long and tough one, but every penny raised will help to make the journey that little bit easier for the two of them I am sure.
Thanks for reading x
Saturday, 18 April 2015
Thursday, 16 April 2015
Thursday tempo
Tonight saw my final hard session before the marathon.
Every Thursday night (depending on whether I have a race at the weekend) I try to do what is called a "tempo" run. This type of training means that you are pushing your body beyond its usual comfort threshold.
Over the course of my marathon programme my Thursday session has changed and varied somewhat at various stages of my training. My quickest and toughest sessions have seen me running 7 miles at around and about my 10k pace (each time I did this session I went through 10k in under 33 mins).
When training ahead of a weekend race, I tweaked my Thursday run to be a short, sharp 4 miles.
But in the last few sessions I have worked for slightly longer in terms of distance, but at a slightly slower pace - this is to try and accustom my body to running at "marathon pace". Today I had my final tempo session, in which I did 8 miles at 5:55 mpm.
So there we go, another run done - and the back is fine! Tomorrow is a rest day now, as my tapering kicks in. Ten days to go!
Every Thursday night (depending on whether I have a race at the weekend) I try to do what is called a "tempo" run. This type of training means that you are pushing your body beyond its usual comfort threshold.
Over the course of my marathon programme my Thursday session has changed and varied somewhat at various stages of my training. My quickest and toughest sessions have seen me running 7 miles at around and about my 10k pace (each time I did this session I went through 10k in under 33 mins).
When training ahead of a weekend race, I tweaked my Thursday run to be a short, sharp 4 miles.
But in the last few sessions I have worked for slightly longer in terms of distance, but at a slightly slower pace - this is to try and accustom my body to running at "marathon pace". Today I had my final tempo session, in which I did 8 miles at 5:55 mpm.
So there we go, another run done - and the back is fine! Tomorrow is a rest day now, as my tapering kicks in. Ten days to go!
Saturday, 11 April 2015
Back problems :(
Cutting a frustrated figure at home right now, unable to run due to a muscular tension problem in my back that I have been suffering from ever since my escapades at Stanley Park on Wednesday night!
Luckily for me I was working at local physio Brian Porter's house yesterday, so fortunately for me he managed to fit me in for some treatment. Molly was also kind enough to help out with a massage last night too. Plus, I also had a massage off Sue Samme this morning, and rather than my usual leg massage, we focused on my back again.
The consensus is that I am suffering from my back muscles locking out due to the pressure and tension I put them under on Wednesday. Because I have been focussing on long run after long run, it has come as a bit of a shock to the system throwing in a sub 5 minute mile paced 4 miler!
The pain isn't as intense now, but I am listening to the advise of those around me and to what my body is telling me. Two days off isn't going to do me any harm at London at this stage of the training cycle. I am still hoping to get my longish 16 mile run in at a gentle pace tomorrow, but now that we have got all the hard sessions out of the way it is all about arriving on that start line in London in two weeks time in one piece!
So therefore, this afternoon will be spent with my feet up, a couple of heat packs on my back and a DVD!
Luckily for me I was working at local physio Brian Porter's house yesterday, so fortunately for me he managed to fit me in for some treatment. Molly was also kind enough to help out with a massage last night too. Plus, I also had a massage off Sue Samme this morning, and rather than my usual leg massage, we focused on my back again.
The consensus is that I am suffering from my back muscles locking out due to the pressure and tension I put them under on Wednesday. Because I have been focussing on long run after long run, it has come as a bit of a shock to the system throwing in a sub 5 minute mile paced 4 miler!
The pain isn't as intense now, but I am listening to the advise of those around me and to what my body is telling me. Two days off isn't going to do me any harm at London at this stage of the training cycle. I am still hoping to get my longish 16 mile run in at a gentle pace tomorrow, but now that we have got all the hard sessions out of the way it is all about arriving on that start line in London in two weeks time in one piece!
So therefore, this afternoon will be spent with my feet up, a couple of heat packs on my back and a DVD!
Thursday, 9 April 2015
Blackpool Interclub (race 1) 2015
Wednesday night saw the first race of what is a highlight series for me each season - the Interclub Grand Prix.
Teams from Preston, Blackpool, Red Rose, Wesham, Lytham and Chorley annually fight it out for positions both individually and as a club, in what is a real regional battle. This year a little bit of extra spice and interest has been provided in the shape of a new seventh club (and race) to the series in the shape of Thornton.
Each race is traditionally between 4-5 miles long and is fiercely contested throughout the field as every runner battles to earn each and every last position for their team.
As has been the case each year since I joined Wesham Road Runners, Blackpool hosted the first race of the campaign. This meant a 4 mile course, taking in two laps of Stanley Park.
Having managed to fit my long run in a day early over the long bank holiday weekend, I approached this race in good shape on the back of a couple of days worth of easy running and a leg massage the previous night.
Once the gun went, myself, David Rigby and Rob 'coach' Affleck (both Preston Harriers), quickly moved to the front of the field and opened up a gap on the other competitors. I managed to get my nose in front early on and it stayed that way throughout the first lap, as we moved increasingly away from the rest of the field in a close pack of three.
In the early stages of lap two, Dave made a bit of a move into the lead and held it for about half a mile as we negotiated the section of the lap through the woods, bringing us out on the outer parameter of the course near the hospital.
Before we re-entered the park however I had regained it and managed to hold off throughout a high paced final mile into the finishing straight. My final mile split came in at 4:41, my quickest ever single mile! It hurt, but was well worth it when I crossed that finish line in a new PB time of 19:50.
Now, last season I finished in 3rd place overall in the series, improving on 4th place the year before and 5th place in my first full season the time before that. So this year, the aim is to improve again and hopefully go at least one better again! To that end, the season could not have started any better.
It was a fantastic occasion, as Wesham had a massive turnout with many new runners, both at the front end, but also supported admirably through the field too. The presence of Thornton Cleveleys and also the growing power of Red Rose in terms of numbers also boosted the success of the race, as more than 350 runners turned out in total.
A great spectacle to have played a part in, and one that I will remember for a long, long time.
That was my final race before the marathon too, and after an 8 mile progressive tempo with Rob Affleck and Gethin Buttler tonight, there are not too many effort runs to go now.
Rob Danson x
Teams from Preston, Blackpool, Red Rose, Wesham, Lytham and Chorley annually fight it out for positions both individually and as a club, in what is a real regional battle. This year a little bit of extra spice and interest has been provided in the shape of a new seventh club (and race) to the series in the shape of Thornton.
Each race is traditionally between 4-5 miles long and is fiercely contested throughout the field as every runner battles to earn each and every last position for their team.
As has been the case each year since I joined Wesham Road Runners, Blackpool hosted the first race of the campaign. This meant a 4 mile course, taking in two laps of Stanley Park.
Having managed to fit my long run in a day early over the long bank holiday weekend, I approached this race in good shape on the back of a couple of days worth of easy running and a leg massage the previous night.
Once the gun went, myself, David Rigby and Rob 'coach' Affleck (both Preston Harriers), quickly moved to the front of the field and opened up a gap on the other competitors. I managed to get my nose in front early on and it stayed that way throughout the first lap, as we moved increasingly away from the rest of the field in a close pack of three.
In the early stages of lap two, Dave made a bit of a move into the lead and held it for about half a mile as we negotiated the section of the lap through the woods, bringing us out on the outer parameter of the course near the hospital.
Before we re-entered the park however I had regained it and managed to hold off throughout a high paced final mile into the finishing straight. My final mile split came in at 4:41, my quickest ever single mile! It hurt, but was well worth it when I crossed that finish line in a new PB time of 19:50.
Now, last season I finished in 3rd place overall in the series, improving on 4th place the year before and 5th place in my first full season the time before that. So this year, the aim is to improve again and hopefully go at least one better again! To that end, the season could not have started any better.
It was a fantastic occasion, as Wesham had a massive turnout with many new runners, both at the front end, but also supported admirably through the field too. The presence of Thornton Cleveleys and also the growing power of Red Rose in terms of numbers also boosted the success of the race, as more than 350 runners turned out in total.
A great spectacle to have played a part in, and one that I will remember for a long, long time.
That was my final race before the marathon too, and after an 8 mile progressive tempo with Rob Affleck and Gethin Buttler tonight, there are not too many effort runs to go now.
Rob Danson x
Friday, 3 April 2015
Focus on the positive
Tonight I had hoped that I would have been writing about my attempt at breaking the 32 minute barrier for the first time at Salford 10k. However circumstances dictated that this target must wait for another day once more.
Ahh 'Good' Friday? For some maybe, but for me? Crap Friday sounds about right!
You see, my van decided to blow a gasket - or more specifically, a drive shaft - half way down the motorway on route to the race venue, and so my race was scuppered before I even got there.
Luckily for me, my Wesham team mate Karl Lee, who I had offered a lift to, still managed to make the start line as some fellow running friends were able to pick him up on their way past.
I stayed with my vehicle, and probably more by luck of the draw by getting a fantastically helpful member of the AA repair team, by mid afternoon the van was fixed and I was back home. This was beyond anything I could have expected, especially during the hectic Easter period!
Once back home, rather than stew over a missed opportunity and the race that never was, I decided to re-jig my plans for the weekend. I had intended to perform my last long run prior to the marathon tomorrow morning, on tired legs. However, since I hadn't exhausted myself by racing, I thought I might aswell bring it forward half a day. This allows me extra time for my body to recover before the first interclub race of this years series on Wednesday night, and hopefully will see me able to go quicker there now.
The long run itself was tougher than I had hoped it would be. I don't like carrying bottles, so ran the first 15 mile loop without water, which normally would not be a problem. But due to the events of the day I don't think I had taken enough liquid onboard. Also, due to the weather conditions I set off in hat, gloves, jumper and jacket, and thermal leggings. By 10 miles I was far too warm! So at the 15 mile mark (outside my house) I grabbed my bottle of water and gel that I had stashed, and stripped off down to my shorts - I had also stored a change of t-shirt in the shed! From here I felt a bit more comfortable and was able to continue and run the final 8 miles at a steady pace.
I finished up with 23 miles done in 2 hours and 38 minutes - or 6:51 pace.
Now that my long run is out of the way, it means tomorrow's run can be a shorter recovery run, and Sunday might now be changed to a tempo run, to replace the quick miles I had intended to get in today.
So all in all, not the day I had hoped for, but far from a disaster in the end. If you think positive, and banish the negative thoughts, then anything is possible!
London is another step closer, and then beyond that I can look to final crack that sub 32 minute 10k, I know it is in there.
I will leave you all with this question - a little test to see who has stuck with it and read all the way! Lol ;)
...any tips on very fast, very flat, very high standard fields over 10k between late July - August time?
Thanks for reading, Rob.
Ahh 'Good' Friday? For some maybe, but for me? Crap Friday sounds about right!
You see, my van decided to blow a gasket - or more specifically, a drive shaft - half way down the motorway on route to the race venue, and so my race was scuppered before I even got there.
Luckily for me, my Wesham team mate Karl Lee, who I had offered a lift to, still managed to make the start line as some fellow running friends were able to pick him up on their way past.
I stayed with my vehicle, and probably more by luck of the draw by getting a fantastically helpful member of the AA repair team, by mid afternoon the van was fixed and I was back home. This was beyond anything I could have expected, especially during the hectic Easter period!
Once back home, rather than stew over a missed opportunity and the race that never was, I decided to re-jig my plans for the weekend. I had intended to perform my last long run prior to the marathon tomorrow morning, on tired legs. However, since I hadn't exhausted myself by racing, I thought I might aswell bring it forward half a day. This allows me extra time for my body to recover before the first interclub race of this years series on Wednesday night, and hopefully will see me able to go quicker there now.
The long run itself was tougher than I had hoped it would be. I don't like carrying bottles, so ran the first 15 mile loop without water, which normally would not be a problem. But due to the events of the day I don't think I had taken enough liquid onboard. Also, due to the weather conditions I set off in hat, gloves, jumper and jacket, and thermal leggings. By 10 miles I was far too warm! So at the 15 mile mark (outside my house) I grabbed my bottle of water and gel that I had stashed, and stripped off down to my shorts - I had also stored a change of t-shirt in the shed! From here I felt a bit more comfortable and was able to continue and run the final 8 miles at a steady pace.
I finished up with 23 miles done in 2 hours and 38 minutes - or 6:51 pace.
Now that my long run is out of the way, it means tomorrow's run can be a shorter recovery run, and Sunday might now be changed to a tempo run, to replace the quick miles I had intended to get in today.
So all in all, not the day I had hoped for, but far from a disaster in the end. If you think positive, and banish the negative thoughts, then anything is possible!
London is another step closer, and then beyond that I can look to final crack that sub 32 minute 10k, I know it is in there.
I will leave you all with this question - a little test to see who has stuck with it and read all the way! Lol ;)
...any tips on very fast, very flat, very high standard fields over 10k between late July - August time?
Thanks for reading, Rob.
Sunday, 29 March 2015
Countdown to London!
I sit here tonight, believe it or not, just 4 weeks away from probably the biggest day of my running life yet.
In just 28 days from now I will know whether all the effort, time, training and dedication that I have put in to this experience will have paid off on the big stage.
Last time out at London, I targeted breaking 2 hours 45 minutes, and although I left it late I just about managed it in 2:44:55.
This time around I kept my intentions to run the marathon a bit quieter, not wanting to make it public until I was well underway with my training and knew that I was in the right shape to take it on again.
Te reason for this? Simple. I wanted to make sure I was able to perform better than last time around. I didn't see the point in going all the way to London just to repeat last years performance - as proud of that as I was. I make no secret of my desire to push myself to be the very best that I possibly can be in everything that I do.
So this year I set out with the ambition of running 2:40 in the marathon. The early stage of my training went better than expected and it quickly became apparent how far ahead of last year I was both in terms of training and performances. Running a fairly comfortable 72:36 at Inskip Half saw me move the boundaries and set myself a tougher goal of 2:37 for the marathon. This equates to 6 minute miling all the way around so would be a big achievement for me.
Although the training has continued to go well I have not moved my targets anymore from here. I am conscious of the fact that as the event is two weeks later in the year this time around it is going to be hot!
The marathon training kicked in a week earlier this time too, so along with the extra two weeks, brings it to a total of a 19 week training plan that I have worked off. I aimed to run a minimum of 1000 training miles in this time, but if I could I wanted to average 60 miles + each week, which so far I have managed.
I am currently 15 weeks into my plan and have ticked off 936 training miles, so approximately 62.5 a week on average - in comparison to last years 52 m/pw that I worked off over a 16 week training schedule last year.
So the 4 week countdown is on, and I honestly cannot wait now, I'm raring to go!
In just 28 days from now I will know whether all the effort, time, training and dedication that I have put in to this experience will have paid off on the big stage.
Last time out at London, I targeted breaking 2 hours 45 minutes, and although I left it late I just about managed it in 2:44:55.
This time around I kept my intentions to run the marathon a bit quieter, not wanting to make it public until I was well underway with my training and knew that I was in the right shape to take it on again.
Te reason for this? Simple. I wanted to make sure I was able to perform better than last time around. I didn't see the point in going all the way to London just to repeat last years performance - as proud of that as I was. I make no secret of my desire to push myself to be the very best that I possibly can be in everything that I do.
So this year I set out with the ambition of running 2:40 in the marathon. The early stage of my training went better than expected and it quickly became apparent how far ahead of last year I was both in terms of training and performances. Running a fairly comfortable 72:36 at Inskip Half saw me move the boundaries and set myself a tougher goal of 2:37 for the marathon. This equates to 6 minute miling all the way around so would be a big achievement for me.
Although the training has continued to go well I have not moved my targets anymore from here. I am conscious of the fact that as the event is two weeks later in the year this time around it is going to be hot!
The marathon training kicked in a week earlier this time too, so along with the extra two weeks, brings it to a total of a 19 week training plan that I have worked off. I aimed to run a minimum of 1000 training miles in this time, but if I could I wanted to average 60 miles + each week, which so far I have managed.
I am currently 15 weeks into my plan and have ticked off 936 training miles, so approximately 62.5 a week on average - in comparison to last years 52 m/pw that I worked off over a 16 week training schedule last year.
So the 4 week countdown is on, and I honestly cannot wait now, I'm raring to go!
Northern 12 stage relays
This Saturday saw Team Wesham participate in the 12 stage relays (men) and 6 stage relays (women) where all the clubs from the north of England compete for a place in the Nationals.
It is team events like this, representing my club, that are my favourite part of competing. This year the relays took place in Sefton Park, Liverpool.
I would like to say a big thankyou to Kerry Eccles for driving me to the event, and Brian Jones, Helen Lawrenson and Lisa Minns for the company on the journey. It was a long, full day out, but well worth it.
Of the 12 stages in the men's competition, 4 of the legs were 'long' legs (approximately 4.7 miles) and 8 of the legs were 'short' (approx 2.4 miles).
I went out first leg for Wesham's 'A' team, which was a long leg. I got around the two laps in 24 minutes and 26 seconds, managing to pass the line in 15th place. This was a big improvement on my last performance at this event two years ago, and I am pleased to say that I managed to pick up some notable scalps on the day aswell.
I managed to reign back my hunger to go off early doors, and managed to build my way through the field in the second half of the race as a result.
I was pleased with my own performance and also immensely proud of all of the other members of our teams - as we managed to put out two full men's teams, as well as a very talented women's team.
Team Wesham's men came home in 52nd and 65th place overall, and the women managed a fantastic 25th place finish.
A great day of running, and a superb team event and experience.
It is team events like this, representing my club, that are my favourite part of competing. This year the relays took place in Sefton Park, Liverpool.
I would like to say a big thankyou to Kerry Eccles for driving me to the event, and Brian Jones, Helen Lawrenson and Lisa Minns for the company on the journey. It was a long, full day out, but well worth it.
Of the 12 stages in the men's competition, 4 of the legs were 'long' legs (approximately 4.7 miles) and 8 of the legs were 'short' (approx 2.4 miles).
I went out first leg for Wesham's 'A' team, which was a long leg. I got around the two laps in 24 minutes and 26 seconds, managing to pass the line in 15th place. This was a big improvement on my last performance at this event two years ago, and I am pleased to say that I managed to pick up some notable scalps on the day aswell.
I managed to reign back my hunger to go off early doors, and managed to build my way through the field in the second half of the race as a result.
I was pleased with my own performance and also immensely proud of all of the other members of our teams - as we managed to put out two full men's teams, as well as a very talented women's team.
Team Wesham's men came home in 52nd and 65th place overall, and the women managed a fantastic 25th place finish.
A great day of running, and a superb team event and experience.
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