Yorkshire Marathon 2017 - Race Preview

This Sunday, 8th October 2017, sees the running of the 5th Yorkshire Marathon, and I along with thousands of others will be lining up at the start line waiting to take on the 26.2 mile run.  This was the scene of my first marathon back in 2015 and the rematch has been a long time coming.

I did the usual thing after the race in 2015, I swore that I would never run a marathon again.  I fell short of declaring that I would never run again and in fact was back running two days latter with my club.  I did manage to stay away from the marathon though, but only for a year.  This year I hit the big Four-Oh and I felt it was right to mark the occasion with a big run, or two, or perhaps three.

Of the three marathons that I entered for this year York should have been the third and final race, but after a summer of injury and a glut of DNSs it will only be my second marathon and due to injury I'm not sure that I'm ready for it.

The year started off so well taking 12 minutes off my York Marathon time in Milton Keynes.  I had visions of pushing on with my training and going for 3:45 this time around.  However my knee gave out two weeks before the second scheduled marathon and all bets were off.  By the time my knee had rested and recovered my training schedule was down from 16 weeks to 10, (including tapering) and I honestly thought about throwing in the towel.  But on this occasion I let my heart rule over my head and persevered.

The training has gone well, but I know my body and by the time I had ramped up to a 20 mile long slow run I was feeling drained.  I normally allow rest (shorter) weeks after increases in distance but time just didn't allow for it.

I am now well rested, but I feel like my last long run was a lifetime ago.  My short steady taper runs, resistance runs with the buggy, and faster runs at parkrun have all gone well and I'm confident that I can hold and maintain the magical 9:09/mile pace required for a 4 hour marathon, how long I can hold it for is another matter.

Relative fitness aside, I am really looking forward to Sunday.  I can still envisage every twist and turn of the route from two years ago and that is a massive advantage I have over the me of the past.  Injury aside I actually think that I am fitter than I was in 2015 although my general fitness and marathon readiness are two very different things, but at this stage I'm as ready as I can be so lets see what Sunday holds.

I'm running the Yorkshire Marathon to raise funds for St George's Crypt and support the great work that they do to help the homeless and needy of Leeds, if you can help it would be very much appreciated.

Sancho's Guide to Race Etiquette

*This post was originally written in 2015 for Run Leeds. It has been updated in 2017*

I took up running in 2012 as a way to get fit and keep up with my 2 year old son.  I'll be honest, the first few months were hard going, but I kept at it as often as possible.  Increasingly however, I managed to find excuses not to run.  The wrong weather, the chance of a lie in, just not being bothered, I had excuses as long as your arm not to run.  That is when I entered my first race, the 2013 Leeds 10k.  It was a physical and mental challenge but one I got through, just.

Since then I have taken part in numerous 10ks, quite a few half marathons, and two full marathons, with two more on the horizon.  Not bad for four and a half years since I started running.  I have improved as a runner and my times have improved year on year, but I have noticed some shocking behaviour from fellow runners on the many courses I've run along.  The thing is, there are lots of books about running a "good" race but none that I have found about the etiquette of running a "nice" one.  We all turn up with our numbers pinned to our chests, having supposedly read the race booklet, set off to smash our PBs and, after every race, without fail, you hear the same gripes from other runners about peoples behaviour.

A lot of it boils down to thinking about other people and not only yourself, but I have come up with a list of examples and things that I have seen first hand or been told about that, if we own up, we have probably done one or two of ourselves.  Please note that If you are new to running or haven't entered a race yet these things are not guaranteed to happen to you:

Walking/stopping.  There will come a time in every runners life when, no matter how hard you have trained, how fit you are, how fast your parkrun PB is, you just need to stop.  Firstly I should point out that you should feel no shame in having to walk.  You might need to regroup mentally, catch your breath, use the facilities at the side of the route, tie your shoelaces, or pick yourself up from the floor after going over a cobble stone!  You might have got to that point where your legs just need a rest or a stretch before pushing on to the finish.  You may well beat yourself up about it but the other runners passing by wont, as long as you move over to the side of the road.  Don't stop in the middle of the road.  You will cause people to have to swerve to avoid you, putting them in danger of running into other people.  Also, if you do need to walk and you have friends around you, please don't walk in a line across the road, single file will make sure you are not talked about in bad terms after the race.

Spitting. It's not big and it's not clever, but in the heat of the moment the need to clear your mouth whilst on a run can be quite overwhelming.  The longer the race and the hotter the day also comes into it.  As you become dehydrated your saliva will be come thick and difficult to swallow without hindering your breathing.  So if you do need to spit, think about when and where you are doing it.  Check over your shoulder for other runners, aim for the gutter or bushes, and please consider the wind.  This goes double if you need to clear your nose mid run!

Water stations.  Speaking of becoming dehydrated, most races over 5k will provide water stations so that you don't have to carry your own water.  You should make good use of them, but again we all need to think about what we are doing.  If you aren't going to take water at a particular station then stay clear of it.  They get very congested at the best of times so additional bodies just get in the way.  If you are taking on water remember that there will probably be more than one volunteer handing it out, the second or third volunteer may well be easier to get to without tripping over another runner.  Once you have got your water you will need to get rid of the bottle/cup.  Please, please, do so in a responsible manner.  Bins will be provided so use them.  If you have passed the final bin by the time you need to drop your litter take it with you until you find another bin.  And finally watch where you are throwing the bottles.  I have a friend who ended up with a broken rib because of a flying water bottle, it's litter not a javelin.

Put the cup in the bin.

Snacks.  This is very much a personal bugbear of mine.  I understand that at all levels of running people have their energy intake preferences.  Energy gels, jelly babies, raisins, protein balls, and all matter of things are used by the runner when flagging on a long run.  If you need an energy boost mid-run then go for what works for you, but please take your litter home with you.  If you have a running belt full of gel packs at the start of a race use it to stuff the empties in while you are running!  The marshalls will have enough on their hands clearing up the watter bottles that have not hit the bins without picking up your waste as well.  And gel users, this one is for you, thanks for taking the gel packet home, but don't forget the tear off tab as well.

All found over 1km of MK Marathon route by Adam Gibson

Corners/Racing lines.  Back to racing.  There is no such thing as a straight race once you get past 110m hurdles so we will all hit a corner at some point in time.  It is true that one of the best ways to a PB is to stick to the racing line and run tight to the corners, but try not to swing across people and cut them up.  This was rife at this the last time I ran the Leeds half marathon, especially at the last corner before the finish.  People were turning from the other side of the road to get as close to the barrier as possible before the lunge for the finish line and I know a couple of people who had to slam on the breaks to avoid running into people cutting them up.

Eliteism.  Now this may get me in a spot of bother, but I have seen and heard tales of some rather snooty behaviour from our fellow runners.  At the end of the day we all put our trainers on one foot at a time, some people however seem to think that they warrant special treatment.  I have heard cat calling, know of people who have been shouted at for being in the way, I even know one person who was told to stop cheering while marshalling at a local run.  For me running is a community that, if you are reading this, we are all a part of.  We should encourage each other to improve, help those who are struggling, and thank the people who have given up their time so that we can run.  There is no room in my book for eliteism.

Now I know that come my next race day, I will see one or two of these things.  Litter on the road is guaranteed, but I live in hope that afterwards, when chatting to my friends at the baggage collection area, that we have tales of joy and not stories of people running them off the road or being spat on.  If we all remember to think about those running with us we'll all have better race days.

MK Marathon 2017

Over the last few months I have written 6 blog posts about running the MK Marathon.  My blogs have focused on the route of the Marathon in an attempt by me to familiarise the route so that I wasn't going to be faced with any surprises come race day.  Well that day has been and gone, and there were one or two surprises that I hadn't counted on.

The day started the same as any other race day:  Up early for coffee and orange juice in peace and quiet while the rest of the house was still asleep.  Pin number to vest.  Visit the toilet three to four hundred times...

Kris, Me, Jo, Sian, Mark, and Kev. MK Marathon Ambassadors.

I had to be at Stadium MK early for a photograph with the other Ambassadors but that fitted in nicely with my impatient desire to get to the start line with lots of time to spare before the race got underway.  With the official duties out of the way I made my way to the Yellow starting pen and the sun came out.  The forecast the night before had been for heavy rain so this was a very welcome surprise.

The race got underway and we were off along the dual carriageway towards the city centre.  I know that this is far from the promised scenery of the MK Marathon but with 10,000 people setting off at the same time it makes sense to use the widest section of road available to avoid bunching and let people find their pace.  However, after two miles I realised that my pace for a 4 hour marathon was off.

Against all advice given and received I had set off too fast by about a minute a mile.  But I felt comfortable so I decided not to panic and pressed on regardless hoping that if the wheels did fall off in the latter stages of the race I would have built up a big enough cushion to still finish in under 4 hours.  The sun was now beating down so rather than waiting until mile 9 I gladly took advantage of the first water station just before mile 3.  I saw my family twice between miles 3 and 4 on one of the city centre loops and left them with clear instructions to give me my water bottle back at Willen Lake so that I didn't have to carry it the whole way.

It's easy to look this happy 3 miles into a marathon.

The route finally left the main roads after 5 miles and we got stuck into the much narrower redways that would have been impossible to run along if we had joined them any earlier.  My pace was still "too fast" by the time I got to 6 miles and the crowds at the first Marathon Relay change point.  I have very mixed feelings about marathon relays.  The people coming to the end of their stint sprint finishing is unsettling and the new runners setting off fresh in front of you serves as a reminder of how tired you are.  However, the crowds at the change points are always encouraging, and if you are lucky you can pick up a fresh pace maker for the next stint of your run.

I was lucky and had found an unwitting running buddy.  They were doing a double stint as one of their team had pulled out ill at the last minute.  By the time we got to Willen Lake they too had realised that they had set off too fast but with the excitement of the race they pushed on even faster leaving me behind.  My crew made it to Willen bang on time and handed me back the water that I had given them in the city centre.  I wasn't due to see them again for another 5 miles but a third high five from my eldest son Rhys in under 11 miles, was good going.

I got to halfway in 1:47, twelve minutes ahead of schedule.  I had a similar first half in my previous marathon so I knew that I could easily lose all of that time in the final quarter of the race so I wasn't counting any chickens.  I managed to negotiate the crowds at the next relay change point even though they had encroached onto the path so much that it felt like I was in the pelaton cycling through the crowds of the Tour de France.

I caught up and passed my relay running pace-maker who was paying for her earlier pace.  I encouraged her to start running again, and I hope she did, but our paths never crossed again.  The next water stop was just before a short but hellish climb to the canal towpath opposite the Pennlands Boat Basin.  I took an energy gel (my 3rd of 5) washed it down, rinsed my hands with the rest of the watter bottle and pushed on to Great Linford where I was expecting to see my family for the 4th and final time.

My pace was now slowing but I knew I was still well within my target time and I was now on home turf.  The run on the canal towpath was like visiting an old friend, every step bought back memories of my childhood and adolescence.  Before I knew it I was running though the grounds of Great Linford Manor but something was wrong, my cheer team wasn't there.  I had assumed that I had got there before them but it turns out that unlike me, they had stopped for lunch.

Missing my now traditional high five with Rhys I pressed on with the railway walk ahead of me, a mile and a half stretch of long slow climb, which I had convinced myself would be longer and steeper than it was.  Halfway along the disused railway, on one of the old station platforms, I could see a marquee.  Then I could hear the first strains of music.  It was a brass band playing ELO's Mr Blue Sky.  It's a piece if music that I have no real connection with but at that moment it meant everything.  I was closing in on 18 miles and felt great.  I stopped thinking about running and let the music wash over me, and then I stopped thinking about the music and struggled to fight back emotions.

The music, the running, the scenery, the memories, my potential finish time, the support I'd had from my friends and family all hit me at the same time.  Tears are one thing but I could hardly breathe as my throat constricted and my mouth dried up.  For the first time I felt the need to stop, but only to compose myself.  I didn't, I kept going, one of my goals being to make it around without walking.

I had my emotions back in check but I was onto the section of the route that I didn't know.  The route of the marathon had been littered with amusing motivational phrases but the one in Blue Bridge was not to my taste. At 18.5 miles "Pain is temporary, DNF is forever" was less 'keep going' and more 'you can still mess this up and it will haunt you for the rest of your life.'  I was still moving, I was going to finish, but what was my time going to be?

I passed the 20 mile marker under 3 hours, well above my training pace, but with legs that were starting to notice the miles that they had been through.  Although I didn't know the route from this point I was reassured that I'd got through the 20 mile warm up and was into the 10k race.  If I could change one thing about this section of the race it would be to take away all of the corners.  I could keep my feet moving but the tight bends as we ran through the North Loughton Valley park made it feel like I was running through fire.

The paths straightened up but ahead of me was a stream of runners heading uphill.  I knew this was coming and I knew that it would sap my pace even more, but I didn't know what was behind me.  Somewhere between mile 23 and mile 24 I heard a spectator shout "There's the 3:45 runner".  I hadn't seen the 3:45 pacer in the start pens, not that I was looking, but suddenly a HUGE marathon target was hunting me down just as my legs were thinking about throwing in the towel.

I was passed dear reader and my heart sank.

But I remembered, much faster than my legs were capable of moving, that I wasn't interested in 3:45, I wanted 4 hours.  4 hours would be great.  3:59:37 would be a PB.  I refocused, let 3:45 run away from me and pushed on for the last two miles, still running.

I knew MK had the big stadium finish.  In fact I had already been in the stadium for the Ambassador photo shoot much earlier in the day, but I was willing Stadium MK to come into sight with every step, and then suddenly, the trees broke as I hit the dual carriageways for the final time, and I could see the home of MK Dons in front of me ... and I ran.  I ran past McDonald's.  I ran past where hours before the start line had been.  I ran past the starting pens.  I ran into the stadium.  I ran around the pitch.  And I ran across the finish line, exhausted, sore, ready to drop but elated.  At that moment more than any other I was a runner, and I was spent.

As I shuffled past the finish line I heard my crew who had made it from their lunch break to the stadium just in time to see me cross the finish line.  For me the Milton Keynes Marathon was over.

Crew!

I had wanted to mark my 40th birthday with a marathon.  London wasn't to be, due to the vagaries of the ballot.  I missed out on Paris due to cost and pricing.  But if I had known then, when I was unsuccessful in entering the races, what I know now, I would have forsaken the agony of the London ballot process and shed not one tear over Paris because the Milton Keynes marathon managed to deliver the perfect run to round off my birthday celebrations.

Bling shot

I had run my 2nd marathon, I had run the whole way, I had my family in support all of the way around, and I had finished in 3:47:27 a PB by 12 minutes!

There will be other marathons but Milton Keynes will always have a place in my heart.  It may not have the crowds or history of London but it is a brilliant marathon route through stunning scenery, and the finish in Stadium MK is a real home coming.  It's been a privilege to be one of the MK Marathon Ambassadors this year and I hope to be back soon.

Milton Keynes Marathon: The Final 6 Miles

When I decided that I was going to write four blog posts about the route of the Milton Keynes Marathon I knew that this one would be the hardest.  After following the route for 20 miles and reminiscing about my time growing up in MK, the marathon's last 6 miles goes down paths that I just don't know.  What I hadn't anticipated was that having writers' block for this section of the race would also bring back memories of my last (and only) marathon.

In 2015 I ran the Yorkshire Marathon and everything was going to plan until I hit the 20 mile marker.  It was there that I had to stop and use a handy Portaloo, costing me 4 minutes*.  I managed to get going again but I had lost momentum.  By the time mile 23 came into view I had lost my head and my legs started to give up too.  I had never ran further than 20 miles before and the prospect of adding a parkrun to my already weary body filled me with dread.

I've told myself for months now that knowing the MK Marathon route is going to help me cover the distance but the fact that my blind spot for the race is exactly at the moment when I know I'll need the most clarity, has started to get the maranoia going.  For me there will be no more friendly landmarks to tick off, no more memories of a carefree childhood to mull over whilst pounding the redways with my weary feet, from mile 20 onwards I will be running into the unknown.

I've done this before, I can do it again!

But, all hope is not lost for me.  This time round I will know that I have covered the distance at least once.  Not in training (I finished my final long training run this morning and cut it short at 17 miles due to the heat), but in York 18 months ago.  I know that apart from today my training runs have been good, and I know that the same training plan has worked previously, so all I have to do is remember to tell myself that I can do it on the 1st of May.

For the record the MK Marathon website describes the last 6 miles thus:

The route follows the brook further south, through the fertile Loughton Valley Park, passing Lodge Lake and then Teardrop Lakes before heading back for a victory lap of the stadiumMK football pitch and that magical stadium finish!

I'm really looking forward to finishing in the stadium, in fact I'm really looking forward to the whole event.  I've decided not to enter the rocket 5k on Sunday, but places are still available.  For me the MK Marathon is now in the lap of the gods, I'm going to ease off running for a couple of weeks tapering and trying not to succumb to the dreaded maranoia!

I am training for the Milton Keynes Marathon on the 1st May and have been selected to be one of their ambassadors.  I am also raising money for Bliss, the premature baby charity.  You can find my Just Giving page here.

*yes I timed it!

Milton Keynes Marathon: To The Manor, Run! Halfway to Mile 20.

When I started running in 2012 you could have written my expertise down on the back of a parkrun finishing token.  I was unfit, had a 2 year old son, and I had a premonition that he was going to get faster and I would be the fat dad at sports day that couldn't join in.  I took up running to counter that premonition, mainly because I didn't like the idea of joining a gym, I was too unfit to take up any team sports, and running is free*.

Fast forward to today and I now consider myself to be quite an experienced runner.  I'm a qualified Run Leader, have raced numerous 10ks and half marathons, and can chew the fat with most other runners about races that have gone wrong and training techniques that I have found that suit my body and lifestyle.  That said, when it comes to the Marathon, I am still very much a novice.

I have got one marathon under my belt.  I took on the Yorkshire Marathon in 2015 and managed to hit my target of running a 4 hour marathon by 22 seconds (3:59:38) and I'm using that experience as my guide as I train for the Milton Keynes Marathon in May.  I've kept my training plan very close to the 2015 one but I have cut out the slew of races that I did that summer.  I found that they got in the way of the main target and didn't prepare me properly for taking on 26.2 miles.  I've also been reflecting on the race day experience to see if there were any nuggets of useful information or memories that will help me around MK.

One of the major bonuses for any race is knowing the route beforehand.  During York I had no idea where I was for vast chunks of the race and it's disorientating.  It's hard to judge pace if you don't know what's around the next corner.  I live too far from Milton Keynes these days to run the route prior to the race, so over the last couple of blogs I have been reminiscing about my time in MK, specifically with the route of the marathon in mind, to help with my race prep, and potentially to help others prepare for what's in store for them.

During the York Marathon I was fine through the first half of the race, but it was after that when things started to unravel.  I'm hoping that as half way to mile 18 of the Milton Keynes marathon is my old stomping ground, I should get through without entering the running doldrums.

Just after mile 14 the marathon route joins the Grand Union canal at Pennyland.  I spent many an afternoon after school, fishing along this stretch of canal.  It was at the Pennyland Boat Basin where I once caught a friend in the head with a pike spinner (not that I ever caught a pike).  The route follows the towpath into Giffard Park until it crosses the canal onto the redway network in Great Linford and heads towards Great Linford Manor.

As my ex-local pub (The Nag's Head) is situated at the gates of the manor, I spent quite a lot of my youth (once I was old enough you understand) around the Manor.  I always found it reasuring that in a town as young as Milton Keynes, my local was old.  It was a throwback to a bygone era and it's probably where my love of traditional boozers comes from.  More often than not our evenings would spill out of the Nags and into the Manor, but come May 1st I'll just have to be content with the memories and not pop in for a pint.

Not every night in The Nags Head ended this way...

With the Manor behind us the route hits a disused railway path for a couple of miles.  I'm looking forward to this stretch as if it's hot it will be a haven of shade and if it's raining the canopy of trees will keep the worst off us.  The railway walk was one of my main arterial routes between friends' houses but I was always on my bike or walking so a run will make a nice change.

The marathon continues through Blue Bridge and Bancroft, and this is where my reminiscing will come to an end.  From mile 18 to the finish I'll have flashes of memories but nothing from having spent any time on the route.  We do get to run past the infamous Concrete Cows before mile 20 though...I wonder if they are the originals or copies, after they were stolen and then recovered many years ago.

I am training for the Milton Keynes Marathon on the 1st May and have been selected to be one of their ambassadors.  I am also raising money for Bliss, the premature baby charity.  You can find my Just Giving page here.

*Little did I know!

Milton Keynes Marathon - Half way round.

Previously on Run Sancho Run: I'm running the Milton Keynes Marathon in May, but living in Leeds means I can't recce the route in advance.  Luckily I grew up in MK and have very fond memories of large sections of the marathon course.  My last post looked at The First Six Miles and this one will get us to half way.

With CMK* behind us the next section of the course promises to be a lot more scenic.  Having joined the Redway network and skirted the back of Milton Keynes Hospital the route takes us, not for the first time, across the Grand Union Canal and on to Woughton on the Green, Woolstone, and Milton Keynes Village, three of the original villages around which Milton Keynes has been growing for the last 50 years.

By mile 9 Willen Lake comes into sight.  Having spent so much time at Willen Lake over the years, my mind will be awash with memories as we run around the home of Milton Keynes parkrun and Redway Runners**.  The marathon route only follows the parkrun route for a short while (missing out the switchback flight of stairs!) as it passes around North Lake and the Peace Pagoda.

The Peace Pagoda

We will continue through Willen (home of Willen Hospice who I'm sure will have a large contingent of runners raising money for them) and push on through Tongwell and the halfway point of the Marathon.  13.1 miles down and through a huge variety of scenery from modern to traditional, city to countryside.  MK Marathon will have already stirred strong memories for me, but the next section will take me through *my* Milton Keynes, the estates where my friends and I grew up, and the section that I am most looking forward to.

I am training for the Milton Keynes Marathon on the 1st May and have been selected to be one of their ambassadors.  I am also raising money for Bliss, the premature baby charity.  You can find my Just Giving page here.

* Central Milton Keynes
** I do wonder if I would have taken up running if I had stayed in MK or if life would have sent me in a completely different direction.  If I had, would I be a Redway Runner?

Milton Keynes Marathon: The First Six Miles

As I'm sure you know by now, I'm running the Milton Keynes Marathon in May and my training is well under way.  So far everything is going more or less to plan, give or take an unscheduled half marathon PB and an accidental 15 mile run when I had set off for a 12 miler.  The first official 15 mile run is still a couple of weeks away but having already gone the distance I may well tweak the plan and squeeze in an extra 20 mile run before the big day.

The big day in question, 1st May 2017, is not that far away!  Just 13 weeks, only 88 days, and then I'll be lining up outside Stadium MK.  With that in mind I've been thinking about the route.  In an ideal world I'd like to run the route (not in one go you understand) so that there were no surprises on race day.  However, living in Leeds means that popping out for a 10k run in Milton Keynes is a little problematic.

Fortunately, one of the reasons I chose MK for my 2nd marathon is that I used to live there and so have memories of large sections of the route.  For those of you not so fortunate to have lived in MK let me talk you through the route and, hopefully, set the scene for a great race day.

Now, my glorious plan of relying on my memories from the mid 90s hits a bit of a stumbling block as soon as the route starts.  When I left Milton Keynes in 1995 there was no Stadium MK.  In fact, there was no MK Dons until 2003 and even then they played their home games in The National Hockey Stadium (The Cow Shed).  Other than the occasional visit to Go-Carting or Roller-skating, there was very little reason to visit Denbigh (the estate MK Dons now call their home).

Leaving the stadium behind us, the marathon heads north for a couple of miles along the V7, Saxon Street, until it hits CMK, The Centre.  The first bit of the route that I have abiding memories of.  For two years, hardly a Wednesday went past without a visit to the Winter Gardens on Midsummer Boulevard, home of the glorious Happy Wednesdays at the dawn of Brit-pop.  Those nights and the memories that accompany them made me who I am today.

Outside Happy Wednesday c1994. Sorry lads.

Leaving The Centre behind us the marathon doubles back on itself before cutting through Eaglestone, skirting behind MK General Hospital, and towards the 6 mile marker in Woughton on the Green, one of the original villages around which MK has grown for the last 50 years.  From here on the marathon takes on a much greener and more varied route passing lakes, a pagoda, and my old local.  Shame there won't be time to pop in for a pint on the way around.

I am training for the Milton Keynes Marathon on the 1st May and have been selected to be one of their ambassadors.  I am also raising money for Bliss, the premature baby charity.  You can find my Just Giving page here.