2 hour 10 min Monster tempo run

I could still feel the race in my legs on yesterdays club fartlek session, so i was not to sure how today's Marius Bakken's mega tempo run would go!
Setting out a 1pm on a sunny but still cool day I wore my shorts and a cycle thermal top.
The first 30 min were to be run at 7.33 pace, I reached 30 mins of running with an average pace of 7.30 , now without a break I had to run the next 20 mins at 6.18 pace, I speeded up but my legs did not feel right, my technique felt all wrong and the next 3.15 miles was a bit of a struggle which reflected in my 6.21 pace, just off my target.
without rest i eased back down to 7.26 pace for the next 30 mins before speeding up again for another 20 mins at marathon pace, this time i felt much better and all of a sudden I got my running form back, knee's driving forward i relaxed my legs and ankles, pulled my abs in and pushed my butt forward.
Everything started to flow along and I averaged 6.20 pace for this 20 min segment.

Without rest I had to speed up to 10k effort [ 5.44 pace] for the next 10 mins.
Marius said don't worry If you find this hard!!!
Now running on the back roads near home I pushed to 5.44 pace on the straights but was losing speed on the many tight corners, finishing on a half mile loop feeling quite good but missing my target with 6.04 pace for the 10 mins,.
I finished with 20 mins at 7.31 pace taking in Victoria park on my relaxed finishing Cruise.
Man that was tough, think I'll take it very easy now until my weekend 3 hour run, definitely need some recovery time so I can feel fresh again !
30 mins 7.30pace-20 mins 6.21 pace-30 mins 7.26 pace-20 mins 6.20 pace-10 mins 6.04 pace and 20 mins 7.31 pace, all with no rest between = 2 hours and 10 mins
Mon 1st March
club fartlek session
Ran down and back inc 6 x pyramid loops at 10k plus pace = 2.01

Podcast with Boston Marathon winner Salina Kosgei

I'M JUST A RUNNING MACHINE,PROGRAMMED TO RUN! 18 MILES AT 9 MPH

CRAZY KIND OF RUN!
Today I planned a steady 18 mile run at just over 8 mph as recommended in the Runners World programme, I spent the morning catching up with my sleep and toiled with the idea of giving the run a miss after all I raced very hard yesterday!
But the sun was shining and thoughts of some fresh air eventually got me out the door at about 4 o'clock.
Setting off steady I soon found myself getting faster and faster, my SPIRA shoes just seem to encourage you to run fast, and soon I was running close to marathon pace! Using a 7.5 mile loop course with 2 1/2 miles of which were along the coast road into a headwind, into my second lap and my friend Jon came along side in his car shouting encouragement [ he might have been impressed I was running so fast after yesterdays race and drinking session!] on I went powering up the Trafalgar rd hill for the second time.
Along the coast road I passed a girl running at a good pace [ I felt a bit of a twat as I powered passed, I shouted encouragement as I went, hope she took it the right way!] I was now holding a good marathon pace, off the coast road and back to the start of the lap.
Now just a short 3 mile loop to go. Up Trafalgar rd hill for the last time then over Hillside bridge and time to head home down Dover road, the last 1 1/2 miles turned into a progression run, it felt really good to be picking the pace up and I finished the last half mile at over 10 mph.18 MILES = 2 Hours
Conclusion; the Spira shoes let me recover much faster from the race than normal!
THESE SHOES ARE AWESOME!!!

LONDON MARATHON CON

Marathon man, 'Buster' Martin, may be up to some old tricks

Patrick Foster

Click here to see the marathon in pictures

With “Buster” Martin’s straggly beard, dry wit, and advanced years, his attempt to run the London Marathon was always going to present the PR people with an irresistible feel-good tale. At 101 years old, he would be the oldest man to complete the 26-mile course. But as he hobbled his way through the London drizzle yesterday, his story was beginning to unravel.

story sent in by running JON!

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101 YEAR OLD MAN TO RUN LONDON MARATHON

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LONDON MARATHON SHOCKING NEWS !

London Marathon To Ban Bottled Water

Written by Monkey Woods

Story written: 18 February 2008

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Parched? Line up!

The organisers of the London Marathon have today announced a ban on bottled water, and in the future, runners will only be able to obtain water from huge taps placed strategically along the 26-mile route.

The ban comes after environmental groups complained that producing bottled water costs billions of pounds, leaves a massive carbon footprint, and renders inhabitants of places like Fiji without drinking water and 'downright thirsty'.

Since its inception in 1981, the Marathon has provided runners in the event with a welcome supply of refreshing cold water which can be drunk, or used to cool the head, torso or bollox, if desired. It can also be thrown at rival competitors.

For this year's race, though, giant taps operated by Fijians will be the only relief from the unrelenting boredom.

Athletes have been quick to react, claiming that enormous queues at the taps will bring the race to a standstill, whilst others say that, water being freely available will result in every tramp in London turning up for a much-needed shower.

UK Environment Minister Phil Woolas, speaking on the BBC, said:

"The amount we spend on bottled water is totally unacceptable, as is the amount we spend on Warfare, MP's salaries and expenses, nationalising banks and other such wastes of taxpayers money through corruption and incompetence."

Lord Sebastian & Co, head of the British Olympic bid and a keen water drinker himself, said:

"I always drank bottled water, Steve Ovett drank from a tap, and Steve Cram, being from Up North, drank straight from the River Tyne. I don't think it makes that much difference, does it?"

The story above is a satire or parody. It is entirely fictitious.

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Flora London Marathon Announce Women's Elite Field Including Paula Radcliffe

Radcliffe returns to chase fourth London title

World marathon record holder Paula Radcliffe will bid to win her fourth Flora London Marathon title on 13th April when she faces a rematch against her arch rival Gete Wami, the Ethiopian she beat in a dramatic finish to take the New York marathon last November.

Radcliffe, who won the London race in 2002, 2003 and 2005, aims to become only the second woman to claim four victories – a feat achieved by her mentor Ingrid Kristiansen, the great Norwegian who won the London Marathon four times between 1984 and 1988.

“It’s great to be running the Flora London Marathon again,” said the 34-year-old Briton, who made a triumphant return to marathon running in New York after more than a year and a half out of competition. “I love running in front of my home crowd and I know that winning a fourth time will give me just the boost I need before the Olympic Games in August. The London field is always competitive but that’s what I need to be at my best in Beijing.”

Radcliffe, who set both the women-only and mixed race world records on the London course, will face stiff competition from Wami, the World Marathon Majors champion and an athlete likely to be one of Radcliffe’s closest challengers for Olympic gold. Wami’s second place in New York came just a month after winning the Berlin Marathon, two performances which clinched the first ever World Marathon Majors title for the 32-year-old plus $500,000 in prize money. Wami finished second in her London Marathon debut last year when she clocked 2:21:45 behind China’s Zhou Chunxiu.

“We are delighted to have Paula back in London and pleased that she has decided to race here again against such a strong field,” said Flora London Marathon Race Director David Bedford. “No doubt all eyes will be on Paula as she goes for her fourth victory, but the women’s race will be as tough as ever and Gete will have something to prove after losing to Paula in New York.”

Wami’s compatriot Berhane Adere, the Ethiopian record holder, is the second quickest in the field. Adere was tipped to perform well last year but finished a disappointing 10th. The big two will also be challenged by Romania’s Constantina Tomescu-Dita, who was second to Radcliffe in 2005 and third last year; Svetlana Zakharova of Russia, a former Chicago Marathon champion; Australia’s Benita Johnson, the Oceania record holder; Kenya’s Salina Kosgei, who was fourth last year; and Germany’s Irina Mikitenko, who finished second to Wami in Berlin.

As well as chasing London Marathon prize money totalling more than $250,000, the leading runners will also be battling to secure points towards the 2007/08 World Marathon Majors series currently headed by Wami. A prize purse of $1million awaits the men’s and women’s winners of the second WMM series which concludes with the ING New York City Marathon in November.

Elite Women’s Field Fastest Times

Paula Radcliffe (GBR) 2:15:25

Berhane Adere (ETH) 2:20:42

Constantina Tomescu-Dita (ROM) 2:21:30

Gete Wami (ETH) 2:21:34

Svetlana Zakharova (RUS) 2:21:31

Benita Johnson (AUS) 2:22:36

Salina Kosgei (KEN) 2:23:22

Irina Mikitenko (GER) 2:24:51