Dropped metatarsal head, plantar fasciitis - All great prep for final Marathon No 10 - Amsterdam

Welcome back!

Running in the Negev Desert - Israel - Summer 2016

For those of you who have been following my (lack of) progress since crashing out of the Athens Marathon with a month to go back in September last year...well here's the skinny:

• Last year's crash and burn (September 2015) started as plantar fasciitis (again)
• Had a cortisone shot (this time not as painful but still grim)
• Helped briefly and then had new pain on the ball of my foot
• Turned out to be a dropped metatarsal head
• Tried multiple orthotics
• Pain persisted and distance was limited as a result
• Managed to push myself up to 8 miles and then encountered something I have never done.
• Started running with a buddy - Alex Bachelor, a bona fide nutcase who runs ultras just because he can. Nad is pretty damn good at it too. Great company running with someone and gives you stacks of extra encouragement for you both as things get tough.
• Things have been a bit hit and miss and I have had 4 cortisone shots top alleviate pain the ball of my left foot 

Alex Bachelor - Nutcase and Ultra Marathoner

So as Easter turned to Spring, out I went and upped the mileage to 8 and then (with my running partner) jumped to 13 miles.

Jerusalem - It's HILLY

Stayed at this level for about 5 weeks establishing a new base level of running.

But...probably/definitely too much too soon and I had some PF flare-ups along the way, alternating between feet which was a complete drag. No sooner do you get one foot sorted after 18 months of aggro and the other one starts up.

So...less than 4 weeks to Amsterdam.

This summer has seen some epic runs in Israel and Majorca - I've fallen in love with running again.

Tel Aviv Promenade - Get out early (<8am)

16 miles in the bag in 2:08 which means a sub 3:40 time..providing everything holds together.

This will be my final marathon - 10 is a good number and I can finish it and then go for smaller distances that do not wreck my body.

18 miles planned for Friday - let's see how things go.

Sunrise in Mitzpe Ramon - Up there with the most epic runs ever!

Anyone need any/capable of offering any advice on how to deal with dropped met heads in running - get in contact! There does not seem to be much online about it.

Fingers, legs and toes crossed for the next 3 weeks please :)

Chapter 20: Lingfield Dry Hill 10 Mile: Perfect Final Push Prior to Loch Ness 2014

So my conclusion to this summer has been that balancing family, a new job, multi transatlantic travel trips and hi intensity marathon training has been a stretch.

My weight has dropped as I have lived off nervous energy and adrenalin with the ebb and flow of  disrupted sleep patterns.

That said, and a few cold sores aside I have emerged relatively unscathed. What's more my fitness is at a new level.

This observation came true yesterday as I thrashed myself to come 10th in the Lingfield Dry Hill 10 miler. OK - in a field of 98 people that might not seem like much BUT - the LDH-10 is a super hilly course. Uphill for 5 miles and then a mild descent but off road, through forests, skipping over mud etc.. (OK maybe not skipping).

I pushed it so hard I thought I was going to be ill (on one of the many inclines).. I should have , in retrospect, slowed down on the hills and conserved my energy but I wanted to leave everything out there so I could look back and know what I was capable of under race conditions.

Things went from a gentle incline to a steep uphill section that seemed to go on for ages - probably just half a mile but BOY DID IT HURT. The vistas were partially obscured by mist but everything was made sunny by the awesome marshals who waved, clapped and grinned as we went past.

Oliver and I at The End of LDH10

This was my first competitive run since Paris - and it felt good! I was testing out a new strategy of running with my own water bottles and pouring water over my headscarf to keep cool and alert.. Sips of Lucozade sport and a caffeine energy gel (dextro energy liquid gel - doesn't make you hurl!!). I;m sure I looked like a  prize berk at the starting line. Was expecting someone to take the pi$$ that I was in the wrong race as the Marathon des Sables took place months ago..

Just over an hour of super hard graft is enough I assure you - can I sustain this speed for Loch Ness - well it is not as hilly with the exception of mile 18... I did it in 3:37 in 2010. How much time can I knock off?? Ambition is to get 3:07... we shall see! That would set me up nicely for Boston :)

Speaking of which Boston opened today - I should officially enter next Monday :) Let's hope they have enough Good For age entries at my time (fingers crossed!).

Lingfield - Just Check out the profile!

Things have not been completely injury free - I have experienced  the dreaded plantar fasciitis but once I start running it goes. First thing in the morning though my left foot feels like it had cramp - I guess I am getting on a bit.

I'm supposed to roll a cold ball under my foot but that would wind our dog up to such an extent that it simply is not worth it at home.

So Loch Ness is less than 3 weeks away. My mate Charlie's dad is seriously unwell so alas he cannot make it, but my wife and I will enjoy the whole experience nonetheless...maybe she will coax the monster up front the depths whilst we are there ;)

My resolution during the forthcoming taper is not to overdo it and to do cross training to supplement my runs. Perhaps I can then replace the bulk I have lost up top.

Happy running folks and catch up to give you the lowdown on Loch Ness!

Chapter 18: The Road to Paris, Marathon #8 and The Quest for a sub 3:15

Triumphant! But How Did It Go?

So in the days and weeks since skiing I have tried to balance my insatiable appetite for running every damn day with the dreaded taper.

Mrs S and the family have been applying pressure to slow down/stop etc.. due to the number of reports of seemingly fit middle-aged men just expiring during or after a marathon.

So I have seen the doc, had blood tests, ECG's and even a consultant has looked at my knee to rule out any lasting damage sustained from the last 4 years.

A small business trip in Vienna gave me the opportunity for a 7 mile blast, the Wednesday before the big one and as I sit here on "Journey to Paris Eve" I am super psyched... 3:10 is within my sights.

I am even relishing the prospect of the big push beyond 18/20 miles when you really have to dig in..due in no small part to the fact that I felt the onset of the "despair, WTF am I doing this for? monster" during the recent Spitfire 20.

So to pause writing the blog..and start the journey to the finish line...

We Arrive in Paris
Arrived Friday morning and ended up going to the Expo after lunch. Very well organised and of course invested in some running swag (calf compression bands and a bandana).

The Number

Medical Certificate Accepted

So after a most disturbed night’s sleep (could it have been the anchovies??) 6:30am came and I was awoken by the beeping of car horns… Again – could that have been anything to do with the marathon or sheer coincidence?

The time was just right…I did not however feel confident. Who knows why? I always feel like this.. perhaps something to do with the “taper” but I felt sluggish and was regretting the massive amount of walking and sightseeing we did the previous day (including walking up and down the Eiffel Tower!).

I grabbed a light breakfast, donned my "hazmat suit" and started the long walk to the baggage drop.

The "Hazmat" Suit and Arc de Triomphe

That momunmental feat took a good 45 minutes, after whch point I assembled in my pen and by sheer good fortune, our hotel was adjacent to my starting pen so Nicole found me quickly.

She Has me Where She Wants Me: Behind bars!

I was very very VERY nervous and it wasn’t long before the first half of the 3:15 pen started their race…We were off!

Starting Pen! Nervous Smile

I quickly settled into a 7 minute mile pace even in spite of those pesky cobblestones. After a very quick pit stop at 4 miles I forced myself to get back in the game, always ensuring my average pace did not go above 7:10 (at one point it did and I gave myself an audible verbal slap!).

10k

20k

Half Way Point

30k

I had 2-3 minutes in the bank so decided to maintain this (faster than I had planned) pace. What I had not realised was that the first of the 3:15 pacers had overtaken me during the pit stop so I made it my mission to overtake him to guarantee success.

It was tough…and meant reducing my pace to sub 6:50 between miles 11 and 14.. But I did it, overtook him and settled back into the groove until mile 18.

Things started to slip but amazingly I saw Nicole and the kids shortly after The Grand Palais, my youngest daughter Amelie’s brand new aviator-style sunglasses acting as a beacon! It lifted my spirits no end and I carried on hitting it hard until mile 20.

Appreciating my Ladies Waving and Cheering

I wouldn’t say that I didn't hit the wall, but it was far less intense than I experienced in Pisa (probably because I had not been unwell 3 weeks earlier this time). I soldiered on but my pace was dropping and after the majestic Eiffel Tower we were into the woods and the final stretch.

I had read that this section was tough due to lack of spectators and the reports were correct.
I was thirsty, it was hot and I was starting to tire. But 3:10 was in my sights ….until wee-wee break number 7 took hold.

In retrospect I was dehydrated and urinating was uncomfortable (as it had been at Surrey Spitfire 3 weeks earlier).. This is something I need to address in future races.

But then I was at 24 miles and then 25 and suddenly you were out of the forest and there again was the infamous No 1 3:15 pacemaker…. I picked up my pace to ensure that 3:15 was definitely in the bag.. It damn near killed me and throughout the final stretch towards the finish line I felt absolutely terrible.

But it was over in a flash and as I lurched through the finish gate, I watched as several pour souls wretched and collapsed around me (I hope I wasn't a stinking, quivering mess but you never know!).

The Finish Line: At Last! Mission Accomplished.

My nose was numb: WARNING! I know what is going on here – salt loss and dehydration were taking hold. I needed to replace my electrlytes and fast. One powerade and orange slices seemed to do the trick but as soon as I collected my medal I started to feel faint and tingly…

Nicole was metres away but I couldn’t reach her yet as the “fear” had set in…I forced myself to get up and saw her at the exit.

In Trouble

I was terribly thirsty and alas Nicole had brought no money with her.

I panicked and after turning a delicate shade of white and grey, we trudged towards a café and I quenched my thirst with two glasses of cold, heavenly tap water.

Slowly but shortly I started to feel normal again....

The Course

The Good

• Training (including the 20 mile competitive race)
• Weather (perhaps a little hot)
• The taper (I held back in spite of feeling like an excitable dog on a leash)
• Nutrition (Bananas, oranges, 3 x caffeine shots and 1 x kiwi paste)
• Support (at the start and at the start of “The wall” from my lovely ladies)

The Bad

• Disturbed sleep all week as I was so excited

The Ugly

• Hydration (or lack thereof) contributing to
• Too frequent urination/bladder irritation brought on by excess caffeine methinks

Searching For Nicole at the End

Certificate and Splits

Chapter 16: Spitfire Scrambled! Paris Marathon - I Have You in My Crosshairs

I awoke with a start at 6:09.

Panic set in for a fleeting moment and I sprang out of bed.

Yesterday's stiffness and the week's 30+ miles of street-pounding faded away as I lent against the wall having a quick power shower.

Race day! But NOT race day - a strange feeling but one I had to get used to, as the last thing I want to do is to blow myself up.

Keep in mind the big game that is still 3 weeks away.

I picked up my brother in-law Oli Wharmby and we drove excitedly down to Dunsfold Aerodrome, location of Top Gear's test track. It was a beautiful day, perfect weather conditions with the mercury creeping up to 17 by midday.

Ready for Action:Man

After customary coffee and ablutions, we assembled nervously at the start.

I got my mobile phone ready to track my progress (via Nike+ running) and set my playlist off, the small speakers giving me a little  musical lift through my belt... it was the only way to get a little earworm as headphones were banned on the run. Interestingly I really enjoyed this run as I soaked up more of the atmosphere as a result. Questions, questions....

"Would my knee hold up?"

"Hope Oli enjoys it?"

"20 miles is a long way!"

Countdown -  and we were off!

Oli and I in the Pen before the start

As I was with Oli in the middle of the pack, I needed to move up the field quickly to create some space. The course starts on the perimeter track around the runway so you had space but were still restricted by the width of the road. Also with my knee I daren't run on the uneven grass, after all I have seen what celebs in the reasonably priced car do...

The aerodrome section required a singing of the Top gear theme as we ran round Hammerhead and Gambon! It spiced up a flat and ever so slightly windy section.

Running The Top Gear Test Track

I quickly settled into a rhythm and was surprised at how chatty everyone was in my pack..we had a South African triathlete and ultra runner who was using this as a warm-up and another chap who had run one marathon before a year before and was now on track for a sub 3!

I watched these "elites" move and they seemed so strong and effortless compared to my lumbering style. Muscles popping their calves...

We chatted for the first 13 miles which rapidly took us out of the aerodrome and onto the country lanes.

The rest of the course was certainly undulating - which does of course mean - hilly! But nothing that took the wind out of you as you ascended.

Of course what goes up, must come down and I jarred my knee on the descent from one of these hills.

Strangely for a run that was taking place in such awesome countryside you did not see too much of it due to the canopy of trees and bushes.

There were two exceptions. The first was at around mile 6 when you saw a big hill on your right with a beautiful and grand white country house nestled in it's bosom.

The other was when you approached Dunsfold Green but shortly afterwards you descended back into the country lanes.

A 2-lap course, something I had not done since the San Sebastian marathon - plusses and minuses. Personally I quite liked it as I was no longer surprised by what it would throw at me.

It was at miles 17 when I started feeling uncomfortable - It's very useful to do long runs to test out your kit. I had taken the decision to wear underwear, compression shorts and some compression shorts on top...just to ensure there was no "movement" in the trouser area. Transpires that I had 3 layers of elastic all on the same area of my bladder. Made me feel like I had to go but did not... pain in the er... bladder!

Around 8 Miles In

I therefore spent much of the last 2 miles holding my multi-waistband away from my belly.

It was at that point (18+ miles) that the sinking feeling hit me... the start of the road to the wall.. I ignored it knowing that I was less than 14 minutes away from the end.

It worked but oh how I longed to see the tarmac of the Aerodrome.

A quick final turn and we were on the airfield - I stepped up the pace as I wanted to prove to myself that I still had fuel in the tank... It was an epic finish, knocking out a 6:42 final mile.

Oli Approaches The Finish Line

Even better: Final time was 2:24. I came in 70th out of a c800 strong field with Oli coming in a shade over 3 hours...an epic feat seeing as it was his longest ever run.

Oli and I with pint in hand

The Course Map

As a special Brucie bonus my disposable all in one suit arrived from Screwfix... I now am happy to wait in the starting pen at Paris for as long as it takes.... What a find!

Chapter 14: Withdrawal, Tragedy & Pisa Marathon 2013

2 weeks before Florence I developed a heavy cold after a particularly stressful period at work and no doubt coming off the back of my high mileage October – started as a cold and then morphed into full blown sinusitis with a cough powerful enough to fell a man at ten paces.

I battled it, was politely asked to go home when in the office and then spent the week worrying about whether I could run at all or not.

On the Wednesday, to make matters worse, I received a call from the airline saying that due to industrial action in Italy our flight was cancelled.

I was livid but also feeling dreadfully unwell, coughing and spluttering and gasping for breath. For some strange reason I thought that I would all of a sudden make a miraculous recovery and swan over the line having achieved a PB…it was not to be.

The following day I went to the doctor and threw the towel in, cancelling my flights, hotel etc.… I was devastated. All that work.

New Forest: Florence Marathon Weekend. Coughing Like a 40-a-day man

It was at this point that my ever-understanding wife and I hatched a plan. We would go away for the weekend as planned to The New Forest and I would go and run the Pisa Marathon 3 weeks later. Calls were made, recovery ensued and slowly but surely I was race ready again, running a solid 16 miles in 2 hours the week before. Life was good again!

On Wednesday, 11th December I received a call, informing me that my cousin’s wife of 36 years, Lisa Vivian had suffered a heart attack and brain haemorrhage. She died that night, leaving my cousin Nick and his 3 lovely children.

The Beautiful Lisa Vivian

This put everything in perspective and made me more determined than ever to live for the now, embrace life and push myself further than ever before.

I was emotional and kept thinking about Lisa, my cousin and the kids and decided to run Pisa in her memory.

When I landed at the airport in Pisa, I went straight to the expo to collect my number and had the opportunity to get “FOR LISA” stamped on my shirt (that set me off).

I was ready and fortunately had checked myself into a spa hotel so spent the afternoon chilling out in hot pools…bliss!

I even decided to have a glass and a half of red wine to help me drift off to sleep.

It worked and I slept a good 6 hours having efficiently laid out all of my equipment and outfit for the following morning.

All Neatly Laid Out (A Touch of OCD?)

I wouldn’t say I slept soundly, waking at 4, 5 and finally 6am… I was up and had a long bath whilst watching James Cracknell to inspire me.

A brief taxi ride and some light snacks on the way in and I assembled near the start line, which was round the corner from the iconic leaning tower.

The Tower

Italian is not a language I have much proficiency in so I acted the “tourist” and assembled in the pen for sub 3:15…a mere 10 feet from the start. I was a little concerned as to whether I was in the right place as both half marathoners and full marathoners were in the same starting area.

I hardly had time to get myself ready and we were off. I started my running app about 30 seconds into the race but the pace was sufficiently slow so as not to throw me off pace.

Pace Runners Lining Up at Pisa 2013

We ran through the city centre and along the riverbank. The colours were a wonderful mix of pastel oranges and terracottas (typical of Tuscany). Before I knew it we were running down country lanes through flat fields and unusual trees (that looked like Cedars but probably were not). A few miles of that and then through a forest before reaching the coast. I was loving the diversity and using the tips I had learned in the prior days from both The Runner’s Rule Book (by Mark Remy) and the James Cracknell documentary. Those tips were:
• Smile at the volunteers
• Smile generally
• Tell yourself you feel good (and I did)
• Live in the moment rather than thinking ahead all the time.
• Enjoy it!

All of the above were working for me and I could see the inflatable arch 1 KM away that signalled the half way point.

I had taken to texting my boss and my wife (the other “boss” in my life) every 5k so they were aware of my progress but then decided to try something I had never done before.

As I was on my own in Pisa with no support from family and friends, I thought I would give my wife a call.

Having a quick 2-minute chat about my progress was awesome and gave me a lift. I crossed the halfway point keeping my pace at sub 4:30/K, which means I was on track for sub 3:30…

Half Way Point Looms Ahead

As I passed the 25k mark I realised that if I maintained my pace I could even get sub-3:15! This was going to be a great race. The sun was shining and I was now running alongside the coast. Again the diversity made for a really interesting run.

Before I knew it we had turned away from the coast and started heading back towards Pisa.

Yes It Really Was THAT Hot

Reality started to kick in after 30KM and things started to get tough all of a sudden (yes – the wall!!). I then made an error that would cost me a few minutes later on.

I dropped my water bottle and foolishly thought that I should continue so as not to break my pace.
All well and good but 2-3k further on as I approached the 35k mark I started to feel incredibly thirsty…and alas no water station in sight. I asked the officials and they gave me wet sponges which contained very little water.

I was parched and tiring rapidly.

I called my wife again and confidently informed her that I was on for a sub 3:20…a mammoth achievement. Moments later though I started walking. Only for 30 seconds but I needed to. Managed to pick myself up and continue running and then again…slowed to a walk.

I'm OK - Really!

FINALLY a water station. I gulped down 2 cups of sweet cordial and I was off on the final 3k. A burst of energy and then a massive lull. I needed to motivate myself for the final 1k – I was spent but it was 3:12 and I was so close it was tearing me apart.

I called my wife again and just told her to talk to me. I was gasping for breath as the leaning tower came into view, just behind the walled city. 42K came and no sign of the finish and then…a quick turn around the corner and I saw it… 50 metres away.

3:17! I crossed the line and it took a few moments to catch my breath. I carried on talking to my wife and could hear the cheers of my kids in the background.

Triumph Against a Backdrop of Tragedy: Pisa 2013

The sound of Queen’s “Who wants to live forever” rang out over the PA and I cried a little, thinking of poor Lisa Vivian, Nick and is family…. But what a tribute to her. Since then I have been in touch with the Pisa Marathon organisers and they are going to send me 3 medals, one for each of my cousin’s kids and I will insert a photo of the finish line with Lisa’s name on my running shirt. They will be able to put it in their very own memory box.

The tingling in my face started but I knew what to do. I quickly went into a café and ordered 2 cans of soft drink and sat down in the sun letting things sink in.

There is no other feeling like it.

The sense of physical and mental exhaustion that stays with you for the rest of the day and for days afterwards.

I hobbled to the baggage pickup area and sat in the sun next to fellow runners.

I spoke to a few of my friends and family and made my way to a hotel near the finish line to order a taxi. I couldn't wait to get back to the hotel for the post marathon pampering that I had planned.

Where I spent My Afternoon Recovery

And what an afternoon…

Basically, I lounged around in various hot spring baths for 2 hours, taking all the weight off my poor legs. First the roof pool and took in the Autumnal Tuscany sun, then a variety of indoor pools until alas it was time to pack up.

I got to the airport in plenty of time and winced my way into my seat. I couldn't sleep but was absolutely shattered.

Landing at Stanstead I hopped in my car after a victory Burger King and made my way home, sitting an a dreadful traffic jam for an hour.

I made it home and felt like a hero for about a week. I even went into the office on the Monday (albeit a little later than usual).

Chapter 13: St Albans & Running America

So I conquered London, to a certain extent anyway. But I did not stop there.
I signed up to the infamous St Albans half marathon at the start of June and figured that I should just carry on training. After all it was doing me good eh?

Things were about to take an unusual and positive turn for me as well, which would broaden my running perspective.

I continued to run through May, clocking up over 88 miles in the month. This was in part due to the awesome weather we had in the UK and also my desire to get a sub 1:30 at the St Albans half marathon at the start of June.

I did not want my newfound fitness to ebb away so thought the best thing to do would be to keep moving!

St Albans came and I nailed a personal best at 1:29…I was euphoric. My holy grail had been smashed and guess what? Without ANY music whatsoever…. now I’m not advocating not running with music, however the fact that music was totally outlawed meant I had no choice.

St Albans was notoriously hilly and I threw myself up every hill I touched with gusto. The strategy worked and I returned home to Northwood before lunch before lying prone on the floor all day.

The colour co-ordinated outfit and of course the sub 1:30 time

Now here’s a piece of advice. If you have just run a race, try not to fly to another country that same day and stay in an unfamiliar room. Not conducive to a decent night’s sleep and certainly no fun celebrating on your own.

June and July was all about the USA. I went to work in Sunnyvale at Motorola HQ and running, running and yet more running.

Staying in San Jose, I quickly found out that there was a trail there, the Guadalupe River trail. This pretty much was my weekday salvation travelling anything up to 7 miles first thing in the morning to counter the effects of jet lag. It was great to see so many people up at that time and helped acclimatise.

The only challenge was switching from morning to evening, as it was so damn HOT! I managed to get dehydration twice, once on my birthday eve, which was pretty miserable ☹

San Jose was the warm up for the main event – San Francisco and the allure of The Bridge. Would I want to throw myself over the edge, how long would it take to cross it and would the weather be on my side or not?

Running The Gudalupe River Trail, San Jose at 6am

The Bridge

Having Just Cycled The Bridge

All was to be answered on my first weekend in SF solo. I managed a couple of drinks with some work colleagues on the Friday evening but Saturday was all about cycling and checking out Haight Ashbury and of course The Bridge. It was a glorious day and I cycled far and wide before returning to my hotel to chill.

Sunday was the BIG one and I started down by Fisherman’s Wharf and Fort Mason. The run itself was wet, damp and windy and lacked the majesty I was so hoping for. Nevertheless I did it and got to San Jose a contented chappie, checking into my hotel and chilling for the rest of the day (not before catching a local blues band down the road!).

Alcatraz as The Backdrop: The Bridge Awaits!

I was back in San Jose and San Fran a fortnight later and managed to pack in a 13-mile run that took in the bridge as well as a 13-mile walk! All the exercise and all that wind and sun had one BIG effect on me. COLD SORES! Yep – my mouth erupted on my birthday and stuck with me for a good 10 days leading to antibiotics and my scaring pretty much everyone I came across.

Thankfully they subsided and we were off on our summer holiday to…yep you guessed it…USA!
On the family vacation I ran everywhere we went. I ran the Vegas strip, Yosemite mountain trails (getting dehydrated again!), The shores of Santa Barbara and Santa Monica as well as one last jaunt over The Bridge whilst in San Fran!

The Family in Yosemite: Summer 2013

It was all over before I knew it and I returned to the UK fitter and leaner than ever before focussed on the Florence Marathon at end November.

Firstly there was the small matter of 2 half marathons and one 10 miler to pack in.

Whilst I like the idea of trying new stuff, the Lingfield 10 miler was a bit of a pig. 5 miles uphill and 5 miles up and down…. tough sonofabitch. Not as high mileage as I was used to but boy was it tough. I felt like walking in the first mile it was so vertical. I did persevere and enjoyed the change.

Lingfield Dry Hill

Run to The Beat half was at the start of September and I ran my heart out to beat my previous PB set at St Albans back in June. Hell I had done enough training over the summer. And…made it beating my St Albans time by 1 minute.

My Brother In-Law Oli At The Dry Hill (Check out the non-matching medals)

I still can’t get my head around the fact that all that time, that distance and it comes down to a handful of seconds at the end.

Loving the Dude Photo Bombing This (With Katie Dove at The Start of Run 2 The Beat 2013)

Triumphant at Run 2 The Beat

One final race when it was even more evident was the Gran Union Canal Half, 2 weeks before the Florence Marathon. It took us from the M25/M40 area all the way into Watford along the Grand Union Canal.

I had done many of my long runs along the canal so it was familiar territory.

One thing about canal running – it is a long slog. I like the undulations, the shifts in direction and change in scenery. On long runs it makes things a great deal easier.

Even so after debating whether or not to do it the previous day (as I really wanted to do a 15+ miler) I gave it my all and came 30 seconds behind my Run to The Beat time… I was pleased and knew that I could have made up that time if I had been wearing the right shoes so I did not slip – next time eh?!

Bearded at The Grand Union Canal Half