Run time: 5hrs 30mins  (35mi) / Gym time: 2 hr 5mins  / Bike-Crosstrain: 0min

A week of progress, awareness, and fine-tuning the balance between effort and control. Monday was a 5.5-mile evening run during my son’s training—knee confidence growing, but heart rate creeping too high for an easy pace. Tuesday was upper body work in the gym, focusing on assisted pull-ups, bent rows, and chest press—feeling stronger. Wednesday saw the return of my full 7.65-mile morning run at a steady 9-minute pace. Thursday was the full 7.2-mile ‘football’ run, pushing a little too hard at 8:45 per mile, with heart rate sneaking into tempo range at 142 bpm. Friday started with knee-strengthening work, including backwards treadmill walking and calf raises, followed by an evening upper-body session in the gym. Saturday was a trail run with the dog—good for the ankles and knee stability, though the mud slowed me to 10-minute miles while still working at 142 bpm. Sunday was a much more disciplined afternoon run, strictly managing heart rate (keeping it under 135 bpm) to rebuild aerobic capacity—so strict that it meant walking up a small incline to stay within range. Progress is steady, the knee is holding up, and the focus is shifting toward efficiency and endurance.

Run: 2hrs 47mins (18.1mi) / Gym: 2 hr 11mins  / Crosstrain: 0min

A week of steady graft, small wins, and keeping the bigger goals in sight. Monday was all about knee strengthening—unexciting but essential. Tuesday started with just over 6 miles, trimming my usual morning route slightly, followed by an evening gym session, chipping away at the goal of hitting 3 sets of 8 pull-ups by year’s end. Wednesday was a rest day before Thursday’s ‘football’ run—4.5 miles at a relaxed 9-minute pace. Friday brought another knee-strengthening session in the morning and upper-body work in the gym at night. Saturday was a rest day before Sunday’s return to my full 7.6-mile morning run, easing through it at 9:15 per mile. Steady progress, smart pacing, and a knee that’s still on speaking terms with me—I’ll take that.

 Run: 2hrs 21mins  (15.6mi) / Gym: 1 hr 18mins  / Crosstrain: 40min

A week of steady progress, small wins, and the ongoing negotiation between ambition and common sense. Monday started with a gentle 3-mile treadmill run at 10-minute miles—nothing dramatic, just keeping things moving. Tuesday turned into a double shift: 40 minutes on the turbo trainer in the morning, then an evening gym session working back, shoulders, and chest—because if the legs are taking a break, the upper body might as well earn its keep. Wednesday was a rest day, a chance to recharge before Thursday’s test—a shortened version of my usual route while my son trained with his football team. 4.5 miles at a sharper 8:15 pace, a reminder that speed still exists, even if I have to coax it out. Friday was about maintenance, giving the knee some attention in the home gym with strengthening exercises—boring but necessary. Saturday brought a mid-afternoon run, just under 4 miles at a conversational 8:30 pace, the kind where the legs feel good, and the mind appreciates the clarity. Sunday wrapped things up with an easy 4.5-mile morning run, rounding off a solid week of steady effort, sensible decisions, and a body that—so far—is playing along.

Run time: 58mins  / Gym time: 0mins  / Bike-Crosstrain: 30min

Two rest days started the week before  Wednesday brought a change of pace—30 minutes on the turbo trainer, giving the knee a break while still getting the legs moving. Then, Thursday, the real test: a 2.8-mile run at a measured 9:48 per mile, cautious but steady, seeing what the knee could handle. Friday? A strategic knee rest, because just because it can run doesn’t mean it should every day. Saturday was another controlled effort—30 treadmill minutes at a 1.5% incline, keeping it slow at 10:00 per mile, no need for heroics. Sunday wrapped things up with another rest day. Progress is being made, but the real win this week? Listening to the body and playing the long game.

Run time: 50mins  / Gym time: 54mins  / Bike-Crosstrain: 0min

A week of easing back in, carefully negotiating the fine line between recovery and progress.

Saturday kicked off with an upper body weights session in the gym at the apartment in the resort before travelling home; a small victory after the knee held up through six days of skiing. Sunday and Monday were full rest days—earned or enforced, depending on perspective. Tuesday brought another upper body session, a conscious effort to rebuild strength in the shoulders, chest, and back before running mileage ramps up again. Thursday was the first real test—a walk-run-walk session, gently coaxing the problematic left knee into movement without pushing too hard. Friday was another rest day, followed by a 20-minute treadmill run on Saturday, a cautious step forward in response to Thursday’s experiment. Sunday rounded things off with another rest day. A slow, deliberate week—more about patience than performance—but the gears are beginning to turn again.

You read it everywhere. You can’t make an impact without consistency. Whether that’s an impact on your fitness gains, your marathon time, or in terms of engagement on-line.

SO, ITS 2022 (HOW DID THAT HAPPEN?) AND AFTER CONSIDERABLE January-reflection I am determined to focus on consistency across the board. In terms of logging thoughts and progress, as well as stringing together training blocks with consistent ‘useful’ work.

Goals

In December 2018 I decided that I wanted to complete a marathon. It had been in my mind for a while, but never took the steps needed to work towards it. In May 2019 I completed the Edinburgh Marathon in 3.32 – 2 minutes outside my target of sub-3.30. I was pleased to complete a marathon, but disappointed to miss target.

I decided immediately that I’d use the fitness and expereince of Edinburgh to go again in October at the Yorkshire Marathon. The aim was to not just go inside 3.30 but target sub-3.20. I ended up running 3.13 on the day. Almost 20mins quicker, and at what I considered an unattainable pace of 7.25 per mile. If I could knock 19 mins off, could I knock another 13 off and go sub-3?

2020 was due to be focused on triathlon, to get some variation for my mind and body, with the aim of returning to marathon in 2021. Covid saw the Stafford Ironman 70.3 postponed, so I hit the road independently to complete an out-and-back 50k route along the river. I’d done some training so may as well put it to use. As the year moved on, my training drifted, until I bit the bullet and entered the 2021 Brighton marathon with the aim of getting close to 3.05. Rested and ready to train I became impatient, and decided to embarked on a 13.1 training block to knock off a sub-90 half-marathon which I needed to do if I was going to get closer to the 3hr mark at Brighton. The 13.1 was scheduled for April, and despite injury and illness interupting training, I was able to hit 89mins. After a 4 week rest, I started the 18 week training block for Brighton.

Too fast? Too long? Where are the gels?

A lesson in Marathon running …

Training went well, and despite a re-occuring ankle issue, I hit the start line in decent shape, and full of optimism. I’d run a few tempos in Nike vapourflys previsouly which helped me keep the pace up for longer, and this gave me confidence to push on the day. I passed 13.1 at 88 minutes – too fast. I’d done the hilly part of the course chasing the 3hr pacer, and he’d got it wrong. The halfway mark loomed after almost 14miles, which made me worry the course markers were out. I was still yet to see a gel station. Do I need to ration mine, I thought? Can I keep this pace if I don’t have enough carbs? Can I keep this pace even if I do?

The answer was no. I was hurting, alot. I could have kept pushing, but started to doubt if I could finish. I was at 16 miles; 10 miles is a long long way when you already feel cooked. I decided to pull back – if I slowed perhaps I could roll in? The miles dragged by, and by mile 23 my Garmin gave up. With little data coming in for reference, I ground out the last 3 miles. My pace dropped from 6.40min/mile in the first half to more than 8.30. I crossed the line at 3.20.

It turned out the course was 500m too long, for which I allowed myself 2.30mins. So I was around 3.17 in real terms. Not too far off Yorkshire’s 3.13, but reflected a 1.28 / 1.49 split.

excuses

So it was clearly the fault of the pacer, the course organisers, fuel stations, and Garmin that I blew up in Brighton. Obvisouly it wasnt. I had my Garmin for 23 out of the 26 miles, and most notably for those first 13.1 so I should have guage my pace better. I was fooling myself that I was in sub-3 shape. I tried to run light and hope the course had gels where I needed them. I’d done little fuelling in training, so why was it so important to me on race day? And I didn’t miss target because of the extra 500m. I missed it by 20mins, not 2.30mins.

Some lessons learnt here.

so, about consistency..

Its now more than 3 months since Brighton, and a bout of Covid followed by Christmas has had me away from consistent running for most of that. My relative fitness score (Strava) fell from 83 in September to 6 by the end of the year, and I’ve put on a stone in weight.

It’s clear I’ve been too relient on events as a motivator for training consistently. This year I’m mixing the running with cycling to get in shape for the Etape in July. Ater that I’ll maintain the consistency, before booking in another marathon or two in late 2022 and/or Spring 2023. Perhaps then I’ll be able to target the sub-3.

And to be fair, from almost a standing start in December 2018, it will still be less than 5 years.

Tomorrow will be 1 year to the day since the Yorkshire Marathon. What a day it was…

I got to the start looking for the 3hr 20min pacer. None in sight. Ok, I’ll tag on to the 3h15m pacer and just keep them in sight for as long as possible.

As it happens I ran with them and ran well. They found they were slightly ahead of the pace, so planned to slow to get back on track. After 14miles of work I wasn’t about to slow up! I ran off the front, determined to stay ahead.

I passed my wife and the kids waving and shouting at 16miles and felt good (I think). When I next saw them at 20miles I was maintaining the pace. At 23 miles I was flying – another 7.21 mile. It started to hurt though. 7.30 then 7.41. I was on for a 3h14m – six minutes ahead of target. If I could dig in, 3h13m was possible. I’d been warned about about the hill at the end… I dug in, got up and over and sprinted for the line. Got in on 3.13. Just.

Through the finish and up to the beer tent. Pint of Erdinger. Isotonic it says (and alkoholfrei).

Never felt better.

Thank you Yorkshire! #runforall

Its just over 3 months since crossing the line in Edinburgh, and into week 8 of my latest 15 week programme. The target, the @runforall Yorkshire Marathon on October 20th.

I’m expecting a scenic course around the historic town, but also will be targeting a PB. Edinburgh had gone very well, but it could have gone better had I had the confidence ( experience) to push the pace in the last 10ks.

My training programme building up to Edinburgh was based around a Marathon Pace of 8 min/mile, which should have sneaked my in under 3.30. As it happens I slipped back, averaging 8.03/mile with the clock just turning over to 3.32.

I had also stripped my diet right back. This meant no meat, no diary (no, eggs aren’t diary – unless you’ve seen a cow lay one?), no caffeine and no alcohol.

I am sustaining the no meat and no diary, but have been drinking coffee again, and have the very occasional beer (by occasional I mean perhaps 2 beers once per month!). I have now included maca into my diet – a South American root, renowned for its ability to increase stamina and endurance. I have stepped up the training frequency and volume, I am now getting out 6 days per week, pushing 2 structured sessions, 1 long run of up to 16 miles, and 3 recovery ‘easy’ runs of between 6 and 10 miles. The weekly mileage is now ramping up into the mid 50s, and next week (week 9) will hit 60 miles for the first time.

I am now training for a target pace of 7.40/mile, which would get me round the 26.2 miles in 201 minutes, or 3.21. This would be no small achievement, but I also very aware that it would put me 1 minute outside of my fathers marathon PB of 3.20.

I say PB, but he only ever ran one.

Training over the summer months has meant juggling running with family time, summer holidays and work. My trainers have accompanied me on a stag do, a family holiday, camping trip and even to several meetings.

Inspiration continues to come from reading about the endevours of Rich Roll, as well as watching James Lawrence (aka Ironman Cowboy) on Netflix), and catching Lionel Sanders on YouTube.

@MrHairyHaggis #EdinburghMarathonFestival @CR_UK

This was now 3 months ago; but better late than never….

The remaining weeks of training went smoothly and I enjoyed the energy boost I experienced through the final two ‘taper’ weeks.

As expected Race Weekend came round before I knew it. My family came along to support, making it feel more like a team effort. And with your loved ones behind you, you do really feel a boost. It also gives you another focus point in the race, because you know at the X mile marker they will be there, screaming and waving like mad!

We settled into the Airbnb rental on the Saturday, and had an easy afternoon. We went for the obligatory evening-before pasta feast at an excellent Italian #TempoPerso before getting an early night.

I woke in the middle of the night around 2am, and reached for my ‘just-in-case-I-wake’ protein bar by the side of the bed. A few quick mouthfuls and I quickly drifted back off, and woke around 7am feeling refreshed and ready.

Following a big bowl of porridge, I jammed as many High5 energy gels (matching those being distributed on the race course) in the back zip pouch of my shorts and jumped in the car. My wife drove towards the start until the barriers for the road closures stopped us. I jumped out, donned my bin bag, and joined the masses huddled together in the light rain like a waddle (I believe?) of penguins.

Before I knew it, the time was upon us and I found myself running along the streets of Edinburgh in my first marathon. Trying not to feel intimidated, I kept telling myself I had done the training and just to stick to the plan. I was conscious that I had probably over-watered myself and just after leaving the city did a dash to the portaloos for a quick stop. 4 miles ticked over quickly and this soon turned into 8 miles then 10. We reached the half marathon stage, and I was a touch behind my ideal 1.45 mark, but by less than a minute, so I was relaxed. Sub 3.30 was my secondary target – the primary aim being to complete the race with smile on my face!

We cruised past the 13.1m mark. My furthest in one run in training had been 16 miles. I was conscious of this, but confident in Hanson Marathon Method. I past 16 miles and as we approached the turn around point between 17m ad 18m I noticed I was starting to overtake runners. Not just a few, but a good number, and constantly. Clearly I had plenty still in the tank. Maybe.

I hit 20 miles and the wind kicked up and pushed back on my body as I ran. My legs started to feel solid. Trying desperately not to think of the dreaded ‘W’ word, I reassured myself that my constant gel-ing and watering throughout the race meant I was well hydrated and had fuel to burn. My legs were just getting tired. I prepared myself for some pain. I thought about my sponsors and Cancer Research, who I was raising for. I thought about the cruel suffering my mother-in-law had endured over three years, and how she had battled so bravely, despite knowing that in all likelihood the suffering would only stop when she died. My ‘suffering’ was quickly put into context – it wasn’t even on the scale, and was to be very short lived and stop as soon as I stopped running. I quickly forgot the pain in my legs.

With my mind refocused, I wanted to pushed up another gear and force myself into the wind to stay on track for what was a likely 3.30 finish, but common sense got the better of me. I’d never been at this 20m point – better run cautious and makes sure I get to the line, even if it is slower than I want to. At the 24m mark I knew I had it. My legs hadn’t got any worse, and I was due to see family again at the 25m mark and that would propel me over the last 1.2miles. It was at that point I decided I wanted to run another marathon, and soon. This wasn’t a one off event for me; this was the just the start.

I went over the line at 3.32.07. I was now a marathon runner! It took almost 42 years in the making, but I was there and could not get the smile off my face.

Within literally a couple of minutes I felt fine. I wouldn’t say I felt like running back again, but I knew I had more to give the next time.

With another 2 weeks training under my belt, during which I’ve covered over 90miles, my aches and pulls that I picked up whilst away have calmed and I’m feeling positive as Sunday 26th May hurtles towards me.

Not that I’m too concerned. I’m confident I’ve given myself the best possible lead-in by closely following a plan that has suited me, so far, down to a tee.

Despite hearing the odd horror story recently, I can’t wait to line up in Edinburgh.