London Marathon Meet the Experts, February 2018

at the Methodist Central Hall, Westminster, 3rd February

The organisers of the Virgin Money London Marathon put on an event called “Meet the Experts”, an opportunity to hear from a range of experts to help those attending (almost exclusively first timers such as myself) to be better prepared by the time we get to 22nd April, as well as entertaining and inspiring us with some noteworthy previous runners. I got a free ticket through my charity, Guide Dogs. I wasn’t sure it was going to be worth trekking into London, but it proved to be very worthwhile.

Before the main session in the lecture hall, I had my feet measured for the first time in many, many years, and possibly the first time with such precision. My right foot is a 9.6 and my left a 10.4; my right is slightly wider than normal and my left about normal; my right is more arched than my left. I had my gait analysed, though with such a short runway, rather than a treadmill, I’m not sure how representative it was: the sponsors New Balance then tried to sell me new shoes based on their analysis, but nothing seemed quite right, and this close to the marathon it’s probably best to stick to what I know anyway. I already have four pairs of running shoes in action at the moment, which should be enough.

So, in addition to the entertainment and inspiration from some of the speakers, what did I learn today? Lots of little bits and pieces, some relevant to the next 11 weeks, others to the day itself. Quite a few things weren’t new to me, but hearing them afresh should stimulate me to do something about them. Though I may have mentally absorbed a few other things too, here’s what I noted down, together with some actions or notes to myself:

  • Lucozade Sport is available at five points on the route (miles 7, 11, 15, 19 and 23) – start drinking it during my longer runs, to make sure my stomach can take it and that I have a clear nutrition strategy for the race. [First test on 4th February showed no problem drinking it in principle, but I really don’t want to down 500ml in one go. I did one bottle in four quarters, spread over 3km. Probably want a running belt that can carry the Lucozade Sport? Do I still have my old blue one? If so, try it out as not used for a while now. Is it big enough to hold my new phone – probably not.]
  • Lucozade Sport gels are at 14 and 21 miles – try Lucozade gels, as the combination of the Lucozade drink and gels would mean I would need hardly any gels of my own. In some ways I’d like to avoid having a running belt at all, but it is handy for phone, gels and handkerchief – and see point above about Lucozade Sport.
  • Toilets are available every 2 miles from mile 1 – I hope not to need them, but it’s reassuring to know the option is there (regularly)
  • Baggage lorries close at 0925. Only the official kitbag will be accepted, but I don’t know how big that is. Get to the start in lots of time – allow time for baggage lorry and multiple visits to the loo!
  • Discarded clothing at the start goes to charities – look out for something warm that we don’t mind losing, plus bin bag if any chance of rain or excessive wind.
  • Wheelchair start is 0855, with para-athletes at 0900 and women’s elite race at 0915, so things for spectators to see before the men’s elite and mass race reaches them.
  • Mobile phones may not work near the finish (and perhaps the start) due to the volume of people – don’t rely on them for meeting friends/family
  • The meeting points are very busy to get to – it may be better to arrange to meet elsewhere, most obviously at the Guide Dogs place
  • Three critical things to remember: bag, tag, number
  • The routes around the west side of Docklands which look as though they pass each other are actually on different levels, though still potentially provide opportunity for very short walk between viewing spots.
  • Good spectator option is to start spectating near Canada Water (or Bermondsey), and then after I’ve passed, get Jubilee Line train to Canary Wharf, from where walk to where can see again (possibly even twice more). Trains will be very busy – be mentally prepared for queues and waiting. Then either to meeting area or to the Embankment – if the latter, don’t go too near Westminster as very busy.
  • There are Runners World pacers – in 2017 at any rate, the relevant options for me would be 3h56, 4h15 and 4h30. At the moment I don’t have a target finish time (I have a range: 3h59 to 4h26). Unless I can get near one at the start, there’s little point, and there is a danger that I run too fast (or even too slow). Also, I don’t know which starting pen I will be in (I’ve no recollection of what I put as my estimated finish time) but I’d need to be in the same pen as the relevant pacer otherwise we’d be too widely separated. In next 76 days, get clearer idea of target pace – think in terms of target pace, not target finish time for now.
  • #SpiritOfLondon is this year’s official hashtag
  • Get my name printed on my t-shirt – find out how!
  • Think about what I will eat in the morning of the race (particularly as most of my long runs are done first thing in the morning, without significant food). Early breakfast (but what?). Pre-run snack: banana? (Yoghurt, toast with cheese, etc. may be ok before training, but less practical before the race.)
  • Suggested to drink 400-800ml per hour. Five full Lucozade Sports is within that for four hours, so may not need much else if I get them all down me. When I tested myself, I found I lost 2.5l in a two hour half-marathon, so 5l in a marathon which suggests I should be drinking at the upper end of that range.
  • The most common reason for people dropping out is drinking too much water.
  • Only 500 people drop out – nearly 99% of people who start, finish.
  • Around 500 people who collect their number etc. in the four days before the race, fail to start. I wonder why?
  • I will be going from the Red Start. If I come in from Kent, as I’m currently planning to do, I will be able to walk from Blackheath if that looks the best train option, though Maze Hill and Greenwich are the official stations for the Red start – but there will be no barriers to prevent me walking through from Blackheath.
  • Recovery food after long runs: fluid (milk, greek yoghurt, recovery drinks); carbs; high protein (for each meal during the day after the long run).
  • Avoid hitting the Wall – it’s not inevitable. Have a race day nutrition plan, carb load for the 2 days prior to the race, taper properly, run at a consistent sensible pace
  • Don’t start too fast. Don’t start too fast. Don’t start too fast. Don’t start too fast.
  • Runners knee exercises – investigate exercises to strengthen appropriate muscles. Look at other strengthening exercises though experience to date suggests knee is most vulnerable and other common problems haven’t bothered me so far.
  • Investigate books by Paul Hoborough [bought one], Vassos Alexander [put on wish list for now], Ben Smith (in April) [put on wish list for now]
  • Investigate Marathon Talk website/podcasts (Martin Yelling) [most recent two now downloaded ready to listen to]
  • Give more consideration to psychology of running – a good proportion of success is mental. [I’ve bought two books.]
  • Identify a mantra for me, e.g. “That medal is mine”, “I will succeed”; and when necessary say it to myself over and over
  • Work on visualisation – for example, imagine myself crossing the finish line (and possibly a time?)
  • Work on distraction – think about afterwards, about Facebook messages I’ll post, identify the best banners seen, the best costume, attractive runners
  • Smile while running – it reduces perceived effort and increases running efficiency
  • Plan in advance my tactics for dealing with the mental challenges of the day
  • Be as prepared as possible with all the details of the day, so that all the focus is purely on running
  • My race preparation is well ahead of many people – keep positive.

Hadleigh 2012 Legacy 10k, January 2018

Part of the legacy of the 2012 Olympics is the mountain-bike course at Hadleigh in Essex, including some rather challenging terrain for bikes.

Arising from that is the slightly confusingly named Hadleigh 2012 Legacy 10k, confusing only in the sense that one must understand that the 2012 doesn’t refer to the year of the event, a 10k run around the course.

I did this last year, and said at the time it was the hardest 10k I’ve done, and 12 months later I still agree. Somehow I was persuaded to come back for a second go. We’ve had much wetter weather recently, so I expected conditions underfoot to be tougher. They were, but only a little, as despite one’s distorted memories, the large majority of the route is on firm gravel surfaces. But the muddy bits were definitely muddier and I was restricted to an inelegant stumbling, flailing walk on them.

The route is essentially all hill (or is to the eyes and legs of someone who started all his running on the flood plain of the River Lee), with around 300 metres of ascent in its 10km – not much by some standards, but plenty for me. Some of it is very rocky too, and running up it is quite a challenge.

There are two tunnels on each of the two laps, and a 270° corner where you loop tightly around above the runners just behind you. There are zig-zags to get up hills which my Strava plot tells me peak at a 41° slope. And there is a grassy section some of which rapidly turns to mud on a sideways slope – interesting!

My hope had been to beat last year’s time, but I didn’t manage it, being about 1½ minutes slower – perhaps I set off too fast (though most of the start is downhill), perhaps the extra muddiness took its toll, perhaps it was just that it was windier than last year, or maybe despite the marathon training I’m still not quite at peak fitness yet. I think there was also a little mental challenge which I didn’t quite overcome – once I decided I definitely wasn’t going to beat last year, I perhaps was too content to walk up some of the hills that I ran up last year, though I note that the winner was almost two minutes slower than last year too, which I take some heart from.

By contrast Claire, whose idea it was originally for us to run it, knocked several minutes off her time – well done Claire! She has just crossed the finish here so is showing the agony I’d been showing a bit before, while I’ve had chance to recover.

Review of the year

So, how did 2017’s running go? I’m pretty pleased.

    • I gained a place in the London Marathon for April 2018 (I’m looking for sponsorship in aid of Guide Dogs) which added a major new goal, and as a result from May 2017 I’ve run a half-marathon every month: it’s not easy yet, but the distance is not nearly as daunting as it once was.
    • I enjoyed 10 different races: the challenge and variety of Hadleigh Legacy 10k which I’ll be doing again in 2018; Greenwich Park 10k where despite the hills I got a great time; the old familiar ground of the Lee Valley Run Fest 10k; the different challenge of 10 laps of the Lee Valley Velopark for the 10-mile there; the London 10 mile in the glorious scenery of Richmond Park; the delights of the Great Yarmouth half with the thrill of a new PB; my shortest race in the Stowmarket Golden Mile; the new challenges and pleasant scenery of my first trail half in Kings Forest; the flat Great Eastern Run half-marathon in Peterborough where the crowds helped to propel me to another PB; and another different environment in the Snetterton Race Track half-marathon, where I managed to equal my half PB.
    • I set new personal best times at every distance I monitor, from 1 km to half-marathon.
    • I ran 1331 km, the furthest I’ve run in a year, including finishing the year on 31st December with my longest run yet.
    • heart beats per km fell 5.2%, hopefully a further indicator of improving fitness
    • I met my commitment to go to new places, visiting 512 different map squares, the most in a year (including 394 not been to at all before) – that expanded my red visited squares in Suffolk (the green boundary), as well as taking me to my 53rd different parkrun location.

Druridge Bay – parkrun location 52

My 52nd parkrun location for this morning was an icy Druridge Bay, the most northerly parkrun in England while we were spending a weekend in Northumberland. While I was waiting in the cold and then running, Lucy took the dogs for a walk along the beach and found a couple of geocaches.

The route is two (well, about 1.9) very attractive laps of the lake, with some gentle undulations, some in the woods and some more open. And in the frozen north it was my first parkrun in a hat.

There were a few icy patches, but it was possible to find a route around them all without much difficulty.

I’d intended to take it relatively easy, but once I got warmed up I found someone to chase (thank you Jilly Bell), and she pulled me round increasingly quickly so the second lap was 40 secs per km faster than the first (and didn’t need a hat). Good start to the day.

Snetterton Race Track half-marathon

A chilly morning (zero degrees when we set out from home) made for a slightly tricky decision on what to wear for this race, and as I stood around before the start, wearing an extra fleece and still cold, I began to doubt whether I was going to be wearing enough. The large number of women in vests and skimpy shorts (there were a few men similarly attired but we’re typically less hardy) suggested that either they were going to be even colder, or maybe I would be ok, though the several billion goosebumps in evidence didn’t set my mind at rest.

The warm-up, though delayed because of late arrivals struggling to get to the course, eventually did its job, and once the race was underway I was fine. Later, I even contemplated throwing my gloves at Lucy who’d come to cheer me on. My top layer got increasing unzipped as the race went on.

The course was three laps of Snetterton motor racing circuit plus an out-and-back along an access road, which meant six crossings of a bridge with a noticeable little climb. Even without the bridge six times, it wasn’t quite as flat as I’d been lead to expect: not hilly but enough gradient to notice. It was a beautifully sunny day, albeit with a fair breeze which increased and was noticeable everywhere on such an exposed route. A fair few supporters, and the looped route meant that I got a personal cheer eight times, which is always great.


My objective was to beat, just, my PB from last month of 1:56:26. I was weakening slightly on the third lap, but reckoned I had just enough in hand to make it; however, my Garmin recorded me doing 21.2 km so the pace calculation was fractionally out, and at the water station on the third lap I had to wait several seconds for them to pour a drink as there was none ready, which I didn’t begrudge at the time but with hindsight was a bit frustrating since the end result was that my official time was 1:56:26. Couldn’t have done it if I’d tried.

So, another medal to add to the collection, plus a bottle of water after the finish. No goody bag – they’re often a waste so probably no bad thing. The site had shower blocks which I took advantage of, and then after a quick snack we walked slowly along the access road, being passed by the tailenders, back to the car and so to the White Stag in Hingham for a late lunch.

Brundall – parkrun location 51

After doing my home parkrun last weekend, this morning’s exploration took me to Brundall, just east of Norwich for my 84th parkrun at my 51st different course. It’s a fairly new “countryside park”, and on the small side as these things go, so despite a route looping back on itself, it was still four laps of the park. All on grass, with some modest undulations. It was a dry morning: I had deliberately chosen to head NE from home to get further from the rain to the SW.

As at March parkrun a few weeks ago, I fell prey to the temptation of the 24-minute pacer, today Nicole, on a day when I wasn’t quite up to it. It was a very busy start but I managed to keep close to her, but after half a lap she pulled slightly away and I never quite managed to catch her, but kept her not far away and worked hard to keep close. I thought perhaps she was going a fraction faster than needed, but it turned out that she knew from experience that the course is slightly long and had adjusted her pace accordingly, so although I did manage to get 5km done in under 24 minutes, the parkrun finish line took 24:10 to reach.

I thanked Nicole for pulling me round and making me run a bit harder than I would otherwise have done, and cheered a few people across the line.

Castle Park – parkrun location 50

My 50th different parkrun location today was Castle Park parkrun, in Bishop’s Stortford in Hertfordshire. A very pleasant trot around the park with views of a second motte-and-bailey castle (after last week’s Clare Castle) and the infant River Stort, cheered on by a good few spectators including Lucy and two of our dogs, en route to a fabulous lunch with the in-laws.

There was some tarmac but a lot of grass, some uneven and some quite squelchy and slow, so I was pleased with my time. Also as it was a very chilly morning, it was the first running outing for my London Marathon winter top: I had to half unzip it on the second lap as I was overheating, but it will be a good companion on the coldest of winter days.

Clare Castle – parkrun location 49

Clare Castle parkrun in SW Suffolk today for my parkrun tourism. It was just its fourth run, and so had been my nearest not visited. The run here allowed me to complete the Suffolk parkruns once again.

The route is around the country park, a spot I’ve been to a number of times, with the delightful site including the eponymous motte and bailey castle, as well as the former Clare railway station, and sits alongside the River Stour, with the parkrun crossing the river six times. It’s a varied route, a lot among trees, the majority on rough tarmac or concrete, but a fair bit that’s along the old railway line is on gravel/dirt/leaves, plus some grass. The slightly more challenging footing contributed to me being almost a minute slower than Southend last week.

Afterwards I climbed up the motte to the castle, from where there was a grand view down onto the finish area.

So, that was different parkrun location number 49 – I’m not sure whether number 50 is coming next week.

Southend – parkrun location 48

More parkrun tourism for me today: parkrun #80 at location #48 was Southend, joining a couple of friends, one of whom lives in nextdoor Leigh. The course is very pleasant, being three laps of Gunners Park, itself part of a larger nature reserve formed from former military use as its name hints. It includes three laps of the lake and a section along the sea wall (see photo view).

It’s almost flat and 95% on tarmac so despite slightly heavy legs from a cycle ride yesterday, and a bit of a breeze, I decided to go all out for a good time. I passed Claire part way through my third lap and she gave me a mental kick to push on hard to the end. Official time 23:24, knocking seven seconds off my parkrun PB so very pleased with that.

I cheered in Bruno, and then jogged back nearly a km to find Claire to run in with her and to try to give her the mental support she’d given me. She got under 37 minutes for the first time, with the last km being the fastest, so great result for her too.

Then the rest of the morning catching up with friends before trailing back to Suffolk.

Perkins Great Eastern Run

A beautiful day for a run today, the Great Eastern Run half-marathon around the streets of Peterborough. One or two people afterwards complained that it was hot and muggy, but they obviously weren’t in the same place as me – I thought it nearly ideal running conditions: blue skies to start with though more cloud later, about 12 degrees, and the gentlest of breezes.

I recently read a Facebook post along the lines of “things I wished someone had told me before my first marathon” and one of them was the need to pee 19 times before the start. Well, I haven’t quite reached those heights, but after three visits at home, I stopped for another at the Peterborough motorway services which was full of runners with a side order of doggie people (the other group out and about this early on a Sunday morning), then got to the car park in Peterborough in good time. On arrival at the Embankment, I got in the queue for loo visit number five, then checked out the starting pens before rejoining the loo queues for visit number six. I guess it is nerves or excitement, but I can’t say I felt nervous, and while there was a general buzz of anticipation, I wasn’t unduly excited, either.

I dropped off my bag and then returned to the starting pens. I was slightly uncertain about which was which: with one labelled “1:50” and another “2:00”, where should I go if I’m aiming at 1:59? I took the former to mean “1:50-something”, and found myself at the front. With the pacers for each pen near the back, I then found myself close to the 1:40 pacer as I crossed the start line, which felt odd.

I felt reasonably well prepared for this one, having taken the running easy during the week, and rested fairly effectively yesterday, and with the weather being good and the course being fairly flat, I set off intending to run at my PB pace and see how it went.

I adopted my increasingly familiar “jeffing” approach, running a mile and then walking for forty seconds. Knowing that there were water points at 3, 6, 9 and 11 miles, I flexed things slightly to make sure the water points coincided with walk breaks, which allowed me to take on water at a walk, which is much easier. I also took on gels at 2, 5, 8 and 10 miles.

My aim for PB pace was 5:28/km for the mile-long runs, but in practice they came in at a very even 5:27 or 5:26 pace up to the half-way point, where I felt really good and pushed the pace just a fraction more, cut the walking sections down a smidgen, and found some further acceleration in the last two miles as the crowds grew thicker and noisier: I finally managed to pass the woman I’d been chasing since just before the half-way mark with just 200 metres to spare. My finish “sprint” was subdued but a definite speeding up to around 5:00/km for the last km, which saw me overtake quite a few other runners.

My final time was 1:56:26, knocking 2:40 off my PB, so I was really very pleased with that. And while I worked hard, there was a bit more in the tank on the right day, so we’ll see how I do in 6 weeks’ time at Snetterton.

I then waited at the finish for fellow runner Marion from WeightLossResources who also had also run a great time, on her fourth HM in four weeks she’d run her fastest for two years – lovely to meet her and spend a few minutes chatting.

March – parkrun location 47

A visit to March in Cambridgeshire this morning for parkrun #79 at my 47th location. After a warm-up jog, I quickly got chatting to people – it rapidly became clear that it is a particularly friendly event with a lot of mutual support going on for the full range of abilities.

The route is four laps of the pleasant park: out and across the grass, back on a firmer surface alongside the old course of the River Nene (about four miles from the modern straight course), up the dozen or so stairs, down the grass slope and back to the start. I’ve had a few steps before, but this was my first parkrun with a flight of stairs.

I’d planned to take it a little easier this morning, but I got caught up in the moment and ran with the 24-minute pacer. (They had 27 and 30, plus 1-minute-run-1-minute walk and 2-minute-run-1-minute-walk pacers too, the first time I’ve seen that – great idea.) It didn’t really feel like a sub-24 morning or course (I’ve run under 24 four times), and I had on my trail shoes which I don’t think are quite as fast, but I felt sorry for Clive who’d offered his services and didn’t seem to have any takers. We set off very briskly but soon steadied the pace.

First lap was reported as 5 seconds ahead, which was fine, but I was already feeling that I was pushing too hard for this morning’s legs. After the next half-lap, we were 7 seconds ahead, so I eased up a bit along the river, and we finished bang on target. The third lap was hard, but we were 5 seconds ahead again by the end, but I was now really starting to wilt. On the fourth lap Clive (PB 21:21, ex-military and a personal trainer) really earned his keep, as did Hugh (PB 22:51) who’d by now joined him in pushing me round, cajoling, encouraging, and insisting that I persist, with some very emphatic pointing at the ground alongside them telling me to get myself there, to lift my legs, to lengthen my stride. So I pushed my weary legs on, feeling that I was definitely slowing down, but tried to power up the steps and then find anything left for the run for the finish.

Final time 23:49 – very satisfying, and on more rested legs they would I’m sure have taken me close to my PB. I also found later that I was 18th of 153, my best relative position (11% through the field) yet. Good job Clive and Hugh.

Once I’d got my breath back, I lingered to clap and cheer people over the finish line, said thank you to the run director and a few volunteers, and was on my way after a good outing for the legs.

King’s Forest Trail Half-Marathon

This morning the King’s Forest Half Marathon, my first trail half. Or rather, half and a bit as it was long: the race director said 13.71 miles though I measured it a bit less.

I arrived in good time at West Stow Country Park and put the car in the overflow car park, missing a huge hole which would have got the car stuck and possibly damaged it – it may be a field, but it is a field signed as a car park, and while I wasn’t expecting ‘flat’ I wasn’t expecting such a large hole, either.

I picked up my registration pack which included a bold orange t-shirt, which will get more use for routine runs than array of darker colours I’m starting to collect. There was also a chunky chip-timing device which I strapped to my ankle. I returned to the car and pinned on my race number.

I chose to wear my hydration backpack today, as it was a warm day and there were just two water stations. There is a lot of advice about not making sudden changes to footwear, clothing, nutrition, and so on, between training and racing. Well, the hydration backpack has rapidly become something I rely on during longer runs, and despite the minor penalty of running with an extra 1.5kg on my back, I think there’s a lot to be said for sticking with what’s familiar and what works.

We assembled near the start for the pre-race briefing, given by a chap with possibly the loudest voice I’ve heard. There was good news and bad news. The bad news was that with a slight change of route to avoid knee-high nettles and brambles, he’d measured the course at 13.7 miles. (To be fair, the publicity had always made it clear that the distance was approximate.) The good news was that it was a lovely sunny day.

And so we were off promptly at 10.30am, an hour behind the marathon runners. I had expected that the fastest of the marathoners would catch me up near the end of the route (as they were doing two laps of the half-marathon course) but that didn’t happen.

We started along the River Lark, including alongside a lake, mostly firm footing with a small bit of mud and a couple of gates. Then we crossed the road and took to field-edge paths to Icklingham. I found that I was going too fast, but struggled to slow down, and once I’d done my first 40-second walk break found that I was between people on narrow trods, which made me want to avoid getting in the way by slowing down.

After the first drinks station at Icklingham, we turned north and the start of a long gentle climb across breckland. It was lovely scenery, but still I was going too fast given the ascent.

There were quite a few large puddles on the level ground at the top, and some sandy, gravely patches from time to time, but mostly the going was not too demanding.

We eventually turned into the eponymous forest, with some challenging running initially, on a hogsback of a section which descended and ascended every few metres. After the second drinks station, I ended up at the back of a procession of five along a narrow trod, which worked quite well, but I was now starting to tire.

The remainder through the forest did at least benefit from quite a lot of shade on a warm day, but it was increasingly hard work and my pace slowed. A woman who I’d caught up coming out of Icklingham, and who had then got away from me, was having problems with her knee, and we passed and re-passed each other several times, before I eventually kept ahead.

At various points, the route through the King’s Forest was in familiar places, albeit often from an unfamiliar direction. We eventually emerged to cross the road for the second time. I passed the magic 21.1km and soon there was the sound of strong applause, and I realised it was for me as I powered over the finish line.

2:08 was my second slowest half (my first attempt at Reading being 2:10 but the last 4km or so of that was walked when my knee gave way), but my position of 39th of 101 was my best relative position in a half (first time in the top 50%), and I suppose a trail HM PB (and also my longest race as it was measured slightly long).

A trail should be expected to be harder, and I should be satisfied, but I was a bit frustrated, in part because I had failed to pace myself well enough. Looking back, I probably did too much running in the last fortnight, too, plus a very cold swim on Thursday took more out of me than I’d realised, so all in all I wasn’t quite 100% at the start line.

A great welcome at the end, and lots of cake.

Mulbarton – parkrun location 46

It was bright and sunny when I left the house, but started raining heavily once in Norfolk, and it was a gloomy scene when I reached the puddle-strewn car park on the edge of the common at Mulbarton just south of Norwich.

I waited in the car for a while, and the rain turned to drizzle, then I got out and warmed up my legs a little with a jog around, then joined the growing numbers of people for a little chat.

We were then all taken across the common to the start and the briefing. The route is 3.75 laps of the common, which is more interesting than it probably sounds, with a variety of conditions underfoot, slopes up and down, trees, a few sharp corners. The rain stopped for the run itself, which was an improvement, though of course the ground was by now rather damp. One chap I overtook on every uphill and he overtook me on every down, but as the up came last, I managed to beat him.

I finished in 23:58, which I was quite content with, and was 31st out of 100 runners.

Mo runs London

Great news that Mo Farrah has decided to join me in running the London Marathon 2018.

I can talk for years to come about running with Mo. Great news. And I’m confident that such will be my speed that Mo will be nowhere in sight when I cross the line.

His win today of the Great North Run for the fourth consecutive year was a mere 59 minutes faster than my time at Great Yarmouth – but the latter did involve some grass at the start, which makes all the difference.

Stowmarket Golden Mile

My shortest race yet was the Stowmarket Golden Mile race on Saturday afternoon, being a mile through the main shopping street. Rightly or wrongly I did a 2km warm-up with some sprints about 50 minutes beforehand, this being the first time ever that my warm-up has been longer than the race.

The entry was 300 people, and it was a very busy start up a gentle hill before entering the main shopping area where there was some good support, then little footpaths before returning to roads to enter the park for the finish.

The best value paid-for race I’ve done: in addition to all the organisation, there was drink, food and a medal, all for £3. Thanks to the Stowmarket Striders running club for their organisational efforts including the many members volunteering to help manage this fun event.

It was rather too crowded at the start and too undulating (and warm) for a PB, but my second-best mile time so quite pleased with that.