By Cpl Matt Blunden

After a successful Marathon in Amsterdam 2008, I have decided to write an online blog of my build up to London Marathon 2009. This is to hopefully encourage a few more of you to step up to the marathon or just give you a good read. I will start this diary the week I started back training after a 6 week layoff due to an Achilles Injury.

25 – 31 Jan 09

Day	Time of run	Distance (miles)	Time	Notes
Sun	16:58	5.00	34:00
Mon	10:30	5.02	32:04	Evening Sports Massage
Tue	Rest
Wed	11:44	5.00	29:27
	16:34	5.00	33:58
Thu	11:26	7.14	46:45
Fri	08:04	7.97	57:22
	16:00	8.32	56:54
Sat	11:09	6.57	45:53
Total		50.02	05:36:26

After 6 weeks out injured, 4 weeks of guard, all the Christmas food and a stop start training schedule which included rowing, x-training and a little jogging in great pain I was back running pain free.  This was a very light week by my standards but it sure did not feel like it. Having been out for so long and not knowing my form I ran a 5 mile tempo on Wednesday to see where I was.  I was very pleased with the time after the break but my lungs were screaming at me to slow down.  With this time trial behind me I just got out and put some miles in to try and start getting back to a reasonable state of fitness.

01 – 07 Feb 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	10:04	13.02	01:25:01
Mon	11:57	8.00	51:24	Evening Sports Massage
Tue	11:45	5.03	33:08
	19:09	10.00	01:10:00	Incl. 8x 3mins off 90 secs on treadmill due to ice and snow
Wed	11:44	10.00	01:05:42
Thu	12:11	5.00	34:30
	19:10	9.00	01:00:00	Incl. 3miles tempo on treadmill due to ice and snow @5:30mile pace
Fri	11:12	6.25	44:08
Sat	11:17	8.26	55:43	Incl. 3x30s,60s,90s,60s off WR Recovery straight through on field
Total		74.57	08:19:37	Ave Pace 6:41 /mi

With London 11 weeks away it was now or never for me.  I would ideally need a 12 week build up to a Marathon so I am cutting it fine.  The week for me was tough one for me 1. The training and 2. Not being able to defend my RAF X-Country title.  With sessions back in the schedule feeling so much harder than they usually do, it was all about toughing it out.  I new it would get easier with time. Due to the bad weather it was into the Gym and on the treadmills for the faster stuff.  The tempo was a struggle and it was hard to imagine I ran 21miles at the same pace in Amsterdam and could only managed 3 before staggering back to the block.

08 – 14 Feb 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	11:33	17.63	02:02:14
Mon	12:01	8.07	55:30	Evening Sports Massage
Tue	06:21	5.00	35:53
	12:09	9.64	01:02:47	Incl. 8x3mins off 1min50 on field
Wed	12:12	10.03	01:06:51
Thu	06:14	5.00	35:35
	12:08	9.42	01:00:53	Incl. 3x30s,60s,90s,60s off WR Recovery straight through on field
Fri	06:14	6.01	44:52
Sat	14:45	9.25	59:02	Incl. 4miles tempo @ 5.30 /mi pace
Total		80.06	09:03:11	Ave Pace 6:47 /mi

10 Weeks to go and I am starting to get going.  A good start to the week with a 2hour plus run the first for 2 months so that was pleasing. Tuesday and Thursday sessions undertaken on the grass with the tempo run being on the roads on Saturday.

15 – 21 Feb 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	09:49	18.00	02:02:56
Mon	06:17	5.01	36:38	Evening Sports Massage
	11:58	8.01	53:17
Tue	06:13	5.07	36:06
	11:53	10.00	01:03:35	Incl. 8x3mins off 1min50 on field
Wed	14:15	10.01	01:02:28	Incl. Lincs Service league race 2nd place
Thu	11:53	9.59	01:05:31	Incl. 4x30s,60s,90s,60s off WR Recovery straight through on field
	17:11	5.01	35:16
Fri	06:11	6.09	45:40
Sat	17:12	10.17	01:03:53	Incl. 3x2miles off 3mins on track @5.30 /mi pace
Total		86.97	09:45:19	Ave Pace 6:43 /mi

9 Weeks to go and I am finally at a standard training week with 3 sessions and 3days of twice a day running.  Long run over 2 hours again, these are very important runs to me and 2 hours is the bench mark for me. Good session on the grass on Tuesday slightly quicker pace per rep than the previous week. I was hoping for some company on the field this week but Ronnie was saving himself for the Lincs League.  All sessions have been done alone which is usually the way I like it although I am very grateful for the help of a fellow runner.  The Thursday Fartlek session and the Saturday tempo session were both developed this week. An extra Fartlek set and 3x2miles on the Saturday.  This was reluctantly carried out on the track at Hamstead Heath after watching my Club Notts AC finish 5th in the National X-Country championships.  Due to the dark evenings I was left with no other option but to run on the track and last 2mile rep was done in the dark.  When ever I am in unfamiliar surroundings, I will always find a way.

22 – 28 Feb

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	16:27	20:02	02:15:12
Mon	06:29	5.02	37:18	Evening Sports Massage
	12:07	8.00	54:35
Tue	06:32	5.02	35:27
	12:58	10:01	01:02:31	Incl. 30sec strides every mile
Wed	12:55	9.80	01:03:50	Incl. Inter Service XC 7th
Thu	07:06	5.00	35:51
	17:05	10.27	01:10:11
Fri	09:39	6.36	43:47
Sat	12:34	12.34	01:17:00	Incl. 4x2miles off 3mins on roads @5.30 /mi pace
Total		91.86	10:15:46	Ave Pace 6:42 /mi

8 Weeks to go and it's Inter Service X-Country Week.  It also happens to be my birthday on the re-arranged date, I was hoping for a double celebration.  As it turned out 7th and only 25secs from the medals was a good performance on the limited number of weeks training.  Disappointing that the team finished 2nd to the Army but with key athletes missing and others struggling with illness and injuries, I would say the Army were very lucky to catch us on this day.  Even with a lighter week of training without the Tuesaday and Thursday sessions I have still managed to maintain a steady increase in mileage. I have also developed the Saturday tempo run to 8miles worth of marathon pace work.

01 – 07 Mar 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	09:34	22.01	02:21:53
Mon	06:26	5.01	36:21	Evening Sports Massage
	11:53	10.29	01:08:22
Tue	06:44	5.08	36:57
	11:56	11.07	01:11:10	Incl. 10x3mins off 1min30 on field with Ronnie
Wed	11:26	13.10	01:23:50
Thu	06:11	5.01	35:25
	11:36	10.76	01:11:38	Incl. 5x30s,60s,90s,60s off WR Recovery straight through on roads
Fri	06:27	5.00	36.05
Sat	16.05	13.46	01:23:33	Incl. 3x3miles on canal tow path @5.30 /mi
Total		100.80	11:05:19	Ave Pace : /mi 6:36

7 Weeks to go and this was a very good week indeed for me. The week started with a solid 22miler the first 14miles with my friend Neil who is also running London; this was really helpful to relieve the boredom of these 2hr plus runs. I had some very good help from Ronnie on the Tuesday session on the grass. This was one of my best 10x3mins sessions with my average pace just over 5/mi for 30mins. The midweek run was developed from 10 to 13miles with Thursday’s session staying the same; however this week done on the roads. I always look forward to Fridays and this week was no exception. It’s my treat day just an easy 5 and that’s me done, I really do need a nice easy day. Saturday I found myself again in unfamiliar surroundings this time I was in Uxbridge for my brothers wedding suit fitting and food tasting. He advised me of a nice country park just down the road and when I arrived it was about a one mile loop, I thought I can’t run here. Just by chance I found a canal which was perfect, nice long flat path’s perfect for efforts. I was going into new territory with this session of 9miles @ marathon pace, but I was more than pleased to complete it. I am now resting up for a nice 24miler tomorrow.

08– 14 Mar 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	10:03	24.00	02:38:17
Mon	06:27	5.00	36:56	Evening Sports Massage
	11:52	10.00	01:06:00
Tue	06:22	5.00	36:06
	11:50	12.00	01:11:10	Incl. 8x4mins off 1min30 on field with Ronnie
Wed	17:01	15.01	01:40:39
Thu	06:31	5.00	35:39
	11:50	10.77	01:09:58	Incl. 5x30s,60s,90s,60s off WR Recovery straight through on field with Ronnie
Fri	12:01	10.01	1:01:02
Sat	08.53	6.13	42:34
Total		102.93	11:24:00	Ave Pace : /mi 6:38

6 Weeks to go and the training load is very heavy at this time, I am going to have to dig out 'Ron Hill the long hard road' to inspire me to get through these though weeks. Opening the week with a 24 miler was tough, you just feel it will never end. All I was thinking was warm bath with 5 miles to go to help get myself through it. Still recovering from the long run on tuesday i was thinking how am I ever going to be able to complete a session, feeling heavy in the warm up. However with help from Ronnie running the 1st 3mins of every rep which pulled me round to one of my best sessions. The medium to long run on the wednesday felt easy after the 24, I cruised round lincoln thinking to myself that went quick. Another tough session on Thursday on the field also with much appeciated help from ronnie hanging in for 4 sets and shouting at me to run faster in the last set. I was glad to get this session out of the way as the next couple of days were nice and easy ahead of the Inter Service Half Marathon on the Sunday at Fleet. Well I say easy but due to extra duties on friday i had to run my 10 about 6mins quicker than usual to get back in time.

15– 21 Mar 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	10:44	19.47	01:56:49	Inc. Fleet Half Marathon 1st 70.48
Mon	11:47	10.00	1:05:32	Evening Sports Massage
Tue	07:17	6.08	43:19
	11:59	12.27	01:15:48	Incl. 2mins 4mins 6mins off half recovery x 3 on field
Wed	13:46	15.44	01:39:48	Inc. Lincs League X-Country Race 1st
Thu	07:01	6.07	44:01
	11:39	15.01	01:29:06	Incl. 2x5miles off 10mins recovery on road @ 5.30 /mi
Fri	12:11	6.40	45:55
Sat	15:01	10.26	1:02:44	Incl. 30,60,90,60 x 3 off wr recovery along canal in Nottingham
Total		100.99	10:40:08	Ave Pace : /mi 6:20

5 weeks to go. This week started on a high with success at the Fleet Half Marathon. My legs were pretty tired for this after 3 consecutive weeks of 100miles. I set off pretty swiftly feeling good early on, but soon the legs started to feel a little heavy. Once I established a winning lead I could start to relax and start to enjoy the race a bit more, this was around the 7 mile mark, where I noticed the sound of claps for the 2nd guy getting fainter. I still managed to run almost 20miles that morning with a 4mile warm up and 2.5mile cool down. This was a big week for me sessions wise, I remember struggling round the Tuesday session 3x2,4,6 off half recovery last year, no such problems this year running much quicker. I incorporated the Lincolnshire Service XC race into my 15miler on Wednesday, 6miles – race - 3miles helping Ronnie round to 2nd after his nightshift Guard Duty. Tom Bailey’s Stag do was at the Weekend in Nottingham so I switched the tougher session of 2x5miles to the Thursday and left myself the 10miles incl. Fartlek for the Saturday. Wise choice as would not have had time or been in any sort of condition to run 10miles at marathon pace. Both sessions went very well and it was out on the town with Tom dressed up as Robin Hood in some lovely green tights, not too much to drink for me as I was out for 24 in the morning.

 

22 - 28 Mar 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	10:29	24.00	2:34:49
Mon	06:53	6.00	43:16	Evening Sports Massage
	12:07	10.00	1:09:55
Tue	06:33	6.00	42:25
	11:51	12.00	1:13:31	Incl. 6 x mile off 2mins recovery on field
Wed	11:11	15.19	1:42:33
Thu	06:49	6.00	43:43
	12:04	10.08	1:05:58	Incl. 30,60,90,60 x 3 off wr recovery on field
Fri	06:22	6.07	43:33
Sat	16:49	15.00	1:28:12	Incl. 10 x mile off 1min recovery @ 5.30 pace
Total		110.35	12:08:01	Ave Pace : /mi 6:35

4 weeks to go. A good start to the week with an improved 24miler round Wollaton Park, not feeling too bad after the previous night out, a full English breakfast sorted me out. Martin Whitehouse ran the first 16 with me then I pushed on and tried to pick things up in the last 5 miles. I managed 30mins for the last 5 which I was pleased with after the weekend's activities. A much needed recovery day on Monday, the only thing I look forward to is climbing onto the massage couch in the evening. Ronnie helped me through the Tuesday session a light one compared to recent weeks. The 15 on Wednesday was a bit of a struggle some days I wake up and think 'not again' but always end up getting out and pushing myself through. After an easy run on Thursday morning I was ready for some Fartlek round the field. This went particularly well with Ronnie for company again we achieved some very quick efforts. Friday rest day this day can never come quick enough some weeks an easy 6 is over by 0700 and that's me until the Saturday. I really enjoyed Saturday this week after watching The Posh convincingly beat Leicester City I bounced round the mile efforts covering 15miles in well under 1 hour 30mins. A very good week of training this will be my peak week now the weeks will start to get easier from now on.

29 - 04 Apr 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	08:36	24.00	2:29:10	Incl. 10k race in 35mins after 18mile run
Mon	06:41	5.00	36:41	Evening Sports Massage
	11:51	10.31	1:08:45
Tue	06:41	5.00	36:55
	11:53	12.00	1:12:52	Incl. 10 x 1k off 90secs recovery on field
Wed	11:07	15.00	1:35:43
Thu	06:43	5.00	36:10
	11:45	12.01	1:16:38	Incl. Strides on field
Fri	12:00	6.00	41:03
Sat	12:00	10.94	1:09:17	Incl. Midland 12 stage 1st leg (10th home)
Total		105.26	11:23:14	Ave Pace : /mi 6:29

3 Weeks to go. This has been one of my toughest weeks. I started out by running 18 miles to the Thorney 10k near Peterborough then racing it. I finished 4th in the race 35mins, I had hoped for slightly quicker but the 110mile week had took its toll on me. I was struggling to walk on Monday but still managed my 2 runs. Tuesday started off well with a nice easy 5 in the morning. In the afternoon it was 10 x Km on the field with Ronnie and Andy Fisher. I thought my hamstring was going to pull after the first rep but it eased through the session and times were very quick. Wednesday I awoke to find my hamstring locked tight, it was painful to walk but as usual after the 1st mile of my run I was not so bad and got through it. I felt the same Thursday and Friday. Saturday was the Midland 12 Stage Relays where I had hoped to run well but due to the nagging pain in my Hamstring I was slowed to a poor 28.17 for the 5.38mile leg. After some very deep massage after the race I was in pain but assured I would be fine in 48hours. A hot bath eased the pain and I am now beginning to recover.

2 weeks to go now. Everything is getting easier now. After 3 sessions of sports massage the hamstring is now loose again. This weeks training has gone very well, starting off with an easy 20 on the Sunday, I was still struggling with the hamstring but got through it. Easy Monday through to Tuesday lunchtime, where I met up with Andy Fisher for some mile reps on the field. Tired on the Wednesday, this has been a normal feeling mid week blues I think. Now fixed from my 3rd massage session in 5 days, Thursday session went very well running close to 5min mile pace for the road efforts. Saturday I had the pleasure of meeting Ron Hill whilst supporting my Girl Friend in the Rivington Pike fell race. I was very pleased to see that Katie had a good run and put 4 minutes into the legend, something I cannot claim to have done myself. In the evening I had a good session over rolling hills in the North West hitting my targets on both 4 mile efforts. Feeling fresher every day now, can’t wait.

12 - 18 Apr 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	09:47	18.00	1:58:52
Mon	09:41	8.01	53:36	Evening Sports Massage
Tue	06:22	5.01	35:13
	11:44	8.00	46:38	Incl. 4mile tempo on roads in 22mins
Wed	11:45	12.01	1:17:26
Thu	06:19	5.00	35:54
	12:03	8.00	51:46	Incl. Strides on road
Fri	11:04	6.00	41:32
Sat	14:41	10.71	1:10:35	Incl. 5.38mile Relay Leg in 28.11
Total		80.73	8:51:35	Ave Pace : /mi 6:35

A week to go and it’s just a case of easing down and getting to the start line in one piece. The 18 on Sunday was very easy followed by some more easy running and a good massage which took me through to Tuesdays session, a 4mile tempo at marathon pace left me feeling very good. Easy 12 on the Wednesday, this felt better than in other weeks. The legs are starting to recover now from the battering I have given them over the past 3 months. 2 easy days and some strides took me trough to the National Road Relays where I ran a solid leg but had a minute taken out of me by fellow RAF Athlete Ben Livesey. My Club Notts AC went on to finish 7th. Full race report included in next weeks log.

19 - 26 Apr 09

Day	Time of run	Distance (miles)	Time (mins)	Notes
Sun	11:36	15.00	1:38:53
Mon	06:27	5.00	36:21	Evening Sports Massage
	12:05	10.01	1:03:56
Tue	11:54	6.10	39:11
Wed	06:50	5.00	35:11
	12:03	9.00	54:59	Incl. 6x1k off 90secs on Grass @5.30 pace
Thu	06:37	5.00	34:45
Fri	06:36	5.01	33:38	Incl. Strides on road
Sat	08:21	4.47	30:42
Sun	09:45	26.2	2:34:40	London Marathon
Total		90.81	9:42:30	Ave Pace : /mi 6:37

With a very easy week going in to the Marathon I was feeling very good and well prepared for the race. All the training had gone to plan and I was sure of a good performance. I started off feeling very good early on. I went through 6 miles very easy. However I started to struggle to hold the pace around 8 miles, I was having to push hard to achieve my targets. I reached half way in 72.30 which was spot on but I was having a tough time of it and slowed to a walk around the 17 mile mark. I even stopped, then I thought to myself I am still winning the Inter Services so got myself going again. This was short lived and stopped again around 18 miles only to have my girl friend Katie shouting at me to get a move on and keep going. So for the second time I got going again and dug in for the remaining miles running a very pedestrian 6.05 a mile for the last 8miles. It was not until 23 miles when navy Athlete Mark Croasdale passed my, he was just moving that little bit quicker than I was. I crossed the line in 2 hours 34 mins very disappointed. 12 weeks of averaging over 90 miles week for one day and if your not right on that day then what can you do. I have since taken some time off, but I am back now looking to complement all the miles of training with some speed work and hope to run Pb’s throughout the summer over the shorter distances. I hope this has been an enjoyable blog and hope to have inspired some of you to get out and train even when you do not feel like it.