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The Berlin Marathon 2016

9/26/2016

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​The Berlin Marathon - my second marathon of 2016 and my third marathon in total. After setting a 4:09:32 time at the London Marathon in 2015, and following a collapse at the Manchester Marathon earlier this year, I had trained for this race with the idea I might be able to run sub 4 hours. However, whilst I had trained with this thought in mind, it was apparent my mind-set for the race had begun to shift dramatically as the marathon neared, even more so when I was in Berlin itself…
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The trip to Berlin was the first time I had been abroad in many years and thus travelling and being in a new city was a wonderful experience for me. Arriving Friday lunchtime my friend and I were able to take in the expo, before enjoying a relaxed day of sightseeing on Saturday. Compared to the London Marathon, the Berlin expo was a joy; spacious, calm and stress free. In fact as we explored Berlin more on Saturday I found the whole city to be of the same nature. We toured the landmarks on an open top bus (saving the legs!), explored Berlin from above by going up the giant Fernsehturm TV Tower, and basked in glorious sunshine by the Berlin Victory Column whilst watching the Berlin Inline Skating Marathon. I was at ease and barely even contemplating the marathon task I ahead of myself.

Deep down I was actually thinking about the marathon though, and when my friend asked how I was feeling over my pre-marathon, carb fuelled meal on Saturday night, I was honest. I was aiming to run 8:50-9:00 min/mile pace in the hope to go sub 4 hours. However, I had decided that more importantly I wanted to enjoy the race and hence wasn’t willing to sacrifice this feeling for a time. My experience at the Manchester Marathon has taught me that the marathon is truly such an unpredictable event, no matter how hard or how well you have trained, 26.2 miles tests you to new limits. I did not enjoy the Manchester Marathon and this time I wanted to savour the Berlin Marathon. If I crossed the finish line in under four hours perfect; if I did not - and as I said to my friend - I would still be happy just to finish. This may be a bit of shock to some, but it’s how I truly felt.

Sunday 25th September arrived – a date that had been etched in my mind for so long. I had anticipated maybe some fear or panic would hit when I woke, but I was still calm. Even as I travelled to the start line and went through all the pre-race rituals of dropping off bags, queuing for toilets etc. I was at ease. The only time my heart began to quicken was as I joined the file of runners headed for the iconic Berlin Marathon start which is based along The Straße des 17. Juni. It felt surreal to be one of the bodies that forms this huge sea of runners and I am not ashamed to admit that as the start gun was fired I had tears in my eyes. Now it was time to race.

I wanted to make sure I did not start too fast in my excitement to be running the Berlin Marathon, so kept my pace in check reasonably well for the initial miles. Although I was running at the quicker end of my target pace, this felt comfortable for now. I instantly found the Berlin Marathon route to be extremely pleasant as it meandered through the beautiful streets of Berlin. The streets were well supported and loud, and I found that Germans’ seemed to like to make noise, with cars keys being rattled against lampposts and street bins being banged. What I was also quick to discover at the first water station was what a nightmare these stations would be. At this first water station I literally ground to a halt. There was no room to walk let alone run. It was chaos in fact. I tried not to let this bother me, with it being so early on I just quickened my pace a little for the next few hundred metres to get back on track. As I continued running, so did the chaos of the water stations though. Virtually all the stations on the route caused me to slow, whether it be through trying to navigate my way around the slowing runners, or from when I actually wanted water myself and had to try and battle my way to a cup. Yes, a cup of water; a tiny plastic cup which I spilt most of unless I actually stopped to take a proper sip from it.  Even after the stations themselves you then had to then try and avoid slipping on the hundreds of plastic cups that littered the subsequent route. Not a good feature of the race. 
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Ten miles ticked by very quickly, and on a beautiful sunny September day, I seemed to be coping well in the conditions, especially as virtually the whole route was shaded by tree line streets or tall building structures. As I neared the half marathon point I felt strong still, and I beamed a huge smile and waved enthusiastically to my friend who had made her way to this mark to cheer me on – I wanted her to know I was feeling ok!

Between miles 13 and 18 things began to get a bit tougher and my pace dropped slightly, now closer to the nine minute/mile mark, I was fine with this though as I was still on track. After passing 18 miles things changed and the marathon pain started to truly hit. Between miles 18 and 20 I even questioned why I thought running marathons was a good idea! I pushed this thought out of my mind though and there were three clear things I focused on; one was how good I actually felt in comparison to the Manchester Marathon, the second was the message which was inscribed on the running shoe trainer tags which my friend had given me before the marathon: ‘run strong’, and third was the thought of sitting after the race with my friend enjoying a large German beer! I kept going.

​I hit 20 miles in roughly 3 hours – some quick metal maths told me that even if I ran roughly 10min miles for the next six and a bit miles I could still just get my sub 4 hour time. This drove me on and I found some energy in my extremely painful legs. At this point my quads were the main cause of pain, each step hurt, but I just had to keep going. Passing mile 24 felt euphoric. It was here I had crashed at the Manchester Marathon and there was no way I was going to let this happen again.
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Miles 24-26 were my slowest, my legs were very much spent and it was pure grit which was now driving me on; I was just willing the iconic finish through Brandenburg Gate to appear on the horizon. To my despair, my watch was ticking closer to marathon distance and yet the gate was nowhere to be seen! When the gate finally did appear I realised two things simultaneously; firstly I was going to reach marathon distance before the finish line, and secondly this pretty much meant waving goodbye to my sub 4 hour time.

As predicted, my watch clicked onto 26.2 miles at a time of 3hrs 59mins – I had run a sub 4 hour marathon but just not in reality. In reality I had a good few hundred metres to go still. However, rather than get despondent, I dug deep and pushed for that finish, there was not an ounce of disappointment in me even at this point. As I approached the finished line I triumphantly punched the air, stopping the clock at 4hrs 44 seconds.


As I stumbled through the post-race procedure of gaining my medal, getting wrapped in foil and being offered yet more plastic cups of water, I was smiling though the pain and the intense calf cramps which gripped my legs. I had just run a new PB, taken nine minutes off my previous marathon best, completed my third marathon, and had conquered the streets of Berlin. If I had not weaved so much during the race and thus had not added the extra distance, then it seems I would have got that sub 4 hour time. This told me my body is capable of a sub 4 hour marathon, a feeling which made me even happier.

The walk to find my friend was long and I just wanted to see her and find someone to share my delight with. Upon meeting her I gave her a tired yet joyful embrace – this moment meant a lot to me as after the Manchester Marathon I had given her a sorrowful hug, holding back the distress and emotion inside me. The contrast in this moment made all the weeks of training seem even more worthwhile. My friend and I then found a place to sit beside The Berlin Victory Column, which was where my Berlin Marathon had started some hours ago, and we had our German beer. I hate beer and never drink it in the UK, but I enjoyed these immensely.
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Berlin was simply brilliant – I left with a medal, a PB, another marathon under my belt, new experiences and many treasured memories – it’s not hard to imagine I didn’t really want to board my flight back to the UK! The Berlin Marathon was not however perfect. My friend who accompanied and supported me throughout the weekend should have been out there running with me, and no doubt would have conquered those Berlin streets in equally triumphant fashion. Injury had sadly put an end to this goal of us running together, and before leaving for Berlin it was devastating to have to watch her make the decision not to run the marathon. Having completed Berlin Marathon I now want more than ever to run the race together. So next year we will be back to take on Berlin Marathon again, I may still be chasing a sub 4 hour marathon time or I may not, regardless of this fact, I already cannot wait. ​
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Berlin Marathon Training: Week 16

9/21/2016

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Race week - how has this suddenly arrived?! Due to this week being a severe taper week for me, and with the fact I am flying to Berlin early Friday morning, this will be my last post before the marathon. Hence why its slightly early for a weekly round up!

MONDAY: some very light cross training followed by my Body Pump class 

TUESDAY: a short and sharp four mile interval session. I was actually a bit sad this was such as short run as I quite enjoyed the intense bursts of running that 10 x 200m reps allowed. My legs felt good as I had also visited my Sports Massage Therapist earlier in the day for a bit of a loosen up and to iron out the slight tightness in my left knee. 

WEDNESDAY: a steady 3 mile run. I even chose to not attend my usual Body Pump class afterwards - which for me is an extremely sensible decision! I have always done the class the Wednesday before my previous marathons, but I think if I want a different result to the past, then I need to do something different...
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And that's it... Thursday I will be resting, and then Friday I will be in Berlin ready for the marathon on Sunday. Looking back on the last sixteen weeks of training the predominant feeling I have is happiness. I have truly enjoyed training for the Berlin Marathon - I can only really recall one moment when I really, really didn't want to run. I have been disciplined with myself, but I also have allowed myself freedom and flexibility to adjust runs and training when needed. For me this is quite an achievement as I can be quite a routined person! I feel ready to take on the marathon - which feels quite a scary thing to admit! - but I know deep down I am. 

To anyone else running in Berlin - Viel Glück!
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Berlin Marathon Training: Week 15

9/18/2016

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The first week of my two week taper for Berlin Marathon. It has felt odd doing less; it always does during a taper after so many weeks of hours spent running. The biggest thing I have noticed this time though is the slight apprehension which has surrounded each run; when I have hit stop on my Garmin it has felt like a defiant act - I have safely made it through another run!

MONDAY: a very hot and sweaty Body Pump class to start what was to be a very warm week.

TUESDAY: intervals on the hottest day of the year - yay! The five miles I ran were horribly humid and hard going, but the two minute recovery period between the 8 x 400m reps made it a little more bearable. If it was not for this longer recovery period I would have probably died! 

WEDNESDAY: a welcomed steady 5 miler on another muggy evening. I kept the pace around 8.30 min/mile and felt a lot more comfortable in the heat compared to last night. That was however until I went to Body Pump at the gym; it was so hot again and to say I was a sweaty mess would be a complete understatement. 

THURSDAY: Rest Day - I switched my rest day this week as I felt tired and also had suffered from restless legs overnight. I am not sure if the heat of the last few days had taken a bit more out of me, but nevertheless rest seemed the best option. 

FRIDAY: five tempo miles, with the middle three miles at 8 min/mile pace. This is an old favourite run now and has appeared on my plan a lot during marathon training. I wanted to maintain my previous standards in terms of pace just to keep my legs fresh, and on a - thankfully - cooler evening I managed the middle miles at 7.47, 7.49 and 7.45 respective splits. 
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SATURDAY: another week where I resisted the parkrun temptation (I cannot wait to go back!) and made sure I ran my planned 5k slow. It felt almost too easy, but I was proud I was disciplined enough to stick to my plan. 

SUNDAY: faster and fewer miles for my final long run, with my plan asking for 12 miles at 8.45 min/mile pace. I started strongly and too fast, but I just went with it knowing if I slowed a bit towards the end it would not be the end of the world, although I made sure I did not exceed 8:45 min/mile pace. I finished ahead of plan with an average pace of 8.32 min/mile, which I was happy with on a warm morning and especially since my legs had felt good throughout (see happy image!) Usually this last long run is horrid for me, everything hurts, my legs do not seem to work and I cannot imagine running a marathon! After today's run and the last fifteen weeks of training I think I might be able to...
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Top 6 Marathon Training Lessons

9/14/2016

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​As I near to running a marathon, I tend to take some time to think about what my current training cycle has taught me (see here and here for past reflections). As Berlin Marathon race week approaches I have realised that I have both learnt new things and also reaffirmed to myself a few important factors during the past few months:

1) Summer Running
This is the first marathon I have trained for during the summer, having previously undertaken the somewhat more traditional spring marathon. There have been some questionable ‘summer’ training days as you would expect in Great Britain, but there have also been some joyous days of glorious sunshine and warmth. On these long, light days it has meant that it feels almost acceptable to wake up at 6am and fit a run in on a busy day, and likewise heading out late evening is not a battle against darkness. If you think you may struggle with time to fully train for a marathon, I suggest you try a summer race. Just be ready to accept the truly awful runners tan you will inevitably gain!

2) Hydration
A slight downside to marathon training in summer is the consequential thirst and dehydration the heat can bring. I found I could no longer get away with completing a long training run without the need for a water stop. This trick was suggested to me a while back but I was yet to fully embrace it until this training cycle. I have been carrying a couple of pound coins in my running belt whilst out on particularly warm and long runs, which allows me to stop at a shop for water. There’s no carrying a bottle or wearing a hydration vest, and even when going into the countryside there’s always a little village shop open to nip into. Just be ready to accept some slightly strange looks as you stand there at the counter pouring with sweat!

3) Gels
After hitting the wall at Manchester Marathon earlier this year I have explored the use of running with gels during my training, having previously utilised a handful of jelly beans as extra fuel. I was dubious of gels before, thinking I preferred the feeling of ‘real’ food. But I am now a convert. I have found gels easy to take and I feel they have given that energy hit I need when I have begun to flag on a long run – it may also be psychological, but if it works it works! I am not saying that gels are the answer for everyone, but if like me you are a bit sceptical, I would say there is no harm in trying – just not for the first time during a race!

4) Enjoy Yourself
Do not let your marathon training stop you enjoying other races and events. I entered a couple of 10ks during my training programme and although they didn’t really fit with my training plan, I made it work, switching long runs and swapping rest days. I did not want to allow myself to become so preoccupied with following such a rigid plan that I missed the chance to enjoy a race day. Although not a race, the same goes for parkrun. Some might say that pushing myself as hard as possible around a 5k on a Saturday morning is not the best idea the day before a long training run; but I think if you do not find time to include what you enjoy then there is a risk that you may become a bit resentful toward your marathon training.

5) Trust the Training
The first few weeks of my training were not great in terms of how I physically felt. I was a way off the paces I had previously been running and my body just didn’t seem to be capable of what it used to be. I stuck with it, determined not to let this get me down, and over the weeks the improvements have developed, my pace has quickened, my body has changed, and I am physically and mentally in a much better place than when I started nearly sixteen weeks ago. This has led me to remember that training is a long term process – do not expect instant results and be willing to stick with it through the tough times in order to gain the rewards.

6) Remember Why You Run
Looking back at my Manchester Marathon experience, I became very preoccupied with running a sub four hour time and was also tempted by the fact I may be able to try for a Good For Age time for the London Marathon. My obsession with time is something I am leaving behind as I head to Berlin. Yes, I still want to run sub 4 hours, but what I really want to do is complete another marathon in an amazing city, amongst thousands of other runners, and relish everything that makes running a marathon so amazing. I was also due to be running in Berlin with my friend, however injury has meant that sadly she will now be cheering me on from the side-lines. To say I am gutted for her is an understatement, and it has made me realise how lucky I am to be running this race and how I am not going to sacrifice my happiness for the sake of a clock time. Berlin beckons. 
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Berlin Marathon Training: Week 14

9/11/2016

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Two weeks until race day... it's starting to feel real now and you will be pleased to hear I have actually began to get myself ready for the fact I will be travelling abroad - my passport has been located and I have luggage!

MONDAY: a brief spell on the cross trainer before my Body Pump class. 

TUESDAY: shorter intervals were on the plan for today's run, 6 miles with 6 x 800m efforts. I quite enjoyed this, keeping my 800 metre reps all well under the suggested 4 minute time period for each. The muggy dense air did make it a sweaty run though, and I was attacked and bitten by hundreds of bugs - can't have it all ways!

WEDNESDAY: I tried to keep my six mile run slow today, as my plan suggested, and set off at a gentle pace for the first mile. However I soon found I had almost self consciously slipped into 8.30 min/mile pace. This still felt steady, and I guess I just need to accept that maybe as I have been meeting/exceeding my plan's pace targets recently the 'slow' pace suggestions are not quite right for me - a degree of flexibility needed!

THURSDAY: seven faster miles with a few hills thrown in for good measure. I also raced a couple of young lads who were out playing in the street and naively thought they could keep up with me... I challenged them to race to the end of the road, but they dropped out gasping for air after about 20 seconds!

FRIDAY: Rest Day
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SATURDAY: my knee was a little sore today, nothing majorly concerning and something I know is linked to tightness in the muscles within the shin area. With this in mind, I resisted going to parkrun. I knew I would not be able to take it easy if I went, so opted to run my 3.1 miles alone. It was no where near as enjoyable but it helped me slow a little and my knee will thank me. 

​SUNDAY: I really did not feel like running today. After fourteen weeks of marathon training and recent Sundays being consumed by really long runs, waking up to run felt like a bit of an unwelcomed routine. I managed to stop procrastinating though and laced up my trainers for 18 miles. Once I started running I felt a bit better, helped by the fact my legs were feeling strong. What actually aided me more however was when my friend unexpectedly rode up beside me on her bike (see image) and joined me for a large chunk of the middle miles. Chatting away the miles ticked by without me even realising and my mood lifted further. This meant when I was left to face the final five miles solo I was mentally in a good place and my legs were also very much still with me. I finished feeling the best I have during a long run, I had energy left and I could have carried on further without feeling the need to drop my pace. It was a nice long run to finish on as I head into the period we runners often have a love/hate relationship with - the taper! 
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How To Get A Park Run PB

9/7/2016

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I am sure many a keen parkrunner has sat and contemplated what they need to do in order to get a new parkrun PB. They have probably researched and scanned through training plans targeted at a 5k distance, and maybe even tried some of the suggested workouts. I am not saying this approach will not work – I have personally never progressed from the Google search stage! – but I think I have found my own solution.

Earlier this year I remember commenting on Twitter that my chances of a parkrun PB were going to be slim with two marathons to train for. Someone replied, telling me that they had achieved their parkrun PB whilst marathon training and that I should not rule it out. During my training for the Manchester Marathon in Spring this year my parkrun times got almost progressively slower, leading to me concluding a tired body, racking up heavy mileage weeks was never going to run a rapid 5k.  My twitter friend must have been wrong.

However, my current Berlin Marathon training has truly challenged my assumption. After a few weeks lingering in the ‘not that amazing’ time region, my past three parkruns have seen me record a new PB each time and this is despite me being in the highest mileage weeks of my marathon training plan. I have gone from a year low of 25:28 to a 21:34 PB. I have never run a sub 22 minute 5k before. I will admit being diagnosed as anaemic (see blog) and consequently addressing this has undoubtedly helped, and I can feel in my general wellbeing the impact this has made. But I now believe the person who ‘Tweeted’ me is right, in addition to the physical fitness gains, I think there is something in marathon training which supports a fast 5k:
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1) It’s Only 3.1 Miles
A short run during marathon training does not really exist – six miles on the plan suddenly feels like a quick run out.  The prospect of running  3.1 miles therefore seems like bliss. 3.1 miles, give it your all, and you are finished before you even know it. It’s a mentality which you can often crave when pounding the streets for miles on end, and I have certainly embraced it.

2) What is Tiredness?
During marathon training you learn to run through fatigue. Heavy legs and soreness becomes accepted, and the pain of a fast 5k is somehow more bearable than before. Running fast at parkrun does still hurt, but I have thought about the intervals, the tempo runs, the hill repeats and the long runs I have completed, which all hurt at the time, but which I have managed. I have remembered how I have found that drive to keep my pace and hit my marathon training targets, and I have drawn upon it as I take on parkrun.

3) Self-Belief
You will not get through marathon training without those runs when you just want to stop and give up. You cannot imagine running a single step more let alone another nine miles. But you find that strength. A parkrun does not require you to mentally commit for as long as some marathon training runs do, but it does require you to be focused if you want to get that PB. The occasions I have run my parkrun PB have been when I have believed I can do it. I have drawn on the confidence my marathon training has given me, what it has shown me my body can do, and I have utilised it to believe what I am capable of over a 5k distance.  

4) People
Marathon training can be quite solitary; hours out on your own, running on empty streets, with only your Garmin watch for company. Suddenly at parkrun you are thrown into an environment with hundreds of runners around you. It lifts you, it inspires you and it drives you. I have parkrunners who I know if I can keep up with I will run a good time, and those I watch in admiration and can only dream of finishing near. It’s the benefit of the parkrun community, which when marathon training you really relish that little bit more.
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To conclude, I am not saying every single parkrunner out there should train for a marathon – that would be ridiculous! But I guess what I have realised is that marathon training does not necessarily equate to ruling that new 5k PB out. ​
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Berlin Marathon Training: Week 13

9/4/2016

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With three weeks to go until Berlin I feel like the pre-marathon anxiety is starting to hit me. I have begun to over analyse every muscular ache and panic about anything that does not feel quite right. Things are going well though, despite my fears, and I even managed another PB this week...

MONDAY: Bank Holiday Monday meant a change in routine with my usual Body Pump class not being held. However being the total Body Pump addict that I am - you may have noticed I very rarely miss a class! - I managed to download the music playlist and thus confidently headed to the gym with my friend to recreate the class. How committed is that!

TUESDAY: hill repeats - not just any hill repeats, but 7 miles of running with 10 x long hills. On paper the run looked horrible and it was not much better in reality if I am honest! I chose a hill which I am too scared to drive my car up for fear of stalling; which either gives you an indication of how rubbish a driver I am or how steep the hill is! The run was almost a bigger mental challenge than physical. Once I had learnt the gradient of the hill and how to attack it, my legs complied, but mentally the will to push myself up this seeming mountain ten times was hard work. At the halfway point I doubted if I could do it - but I did, much to the amusement of the little cat who sat on a wall at the top of the hill and watched me throughout (see image)!

WEDNESDAY: yesterday's hills had left my legs feeling sore. Add to this a visit to my Sports Therapist for a massage, I was tender to say the least! With this in mind I took my run steady, and kept to my plan's suggested 9 min/mile pace. Body Pump class after.

THURSDAY: today's plan was for a six mile tempo run, with the four middle miles at 8 min/mile pace. My legs still felt sore, which concerned me a little, and I was worried how I would manage. After a mile warm up my legs seemed to loosen though and as I entered the tempo miles I found my rhythm - splits of 7.52, 7.44, 7.46 and 7.36 meant I finished the run feeling much happier than I started. 

FRIDAY: Rest Day
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SATURDAY: a trip to Lincoln parkrun which resulted in me leaving with a massive new PB of 21.34! In my last three visits I have ran a PB at each, but this is the first time I have ever gone sub 22 minutes. Looking at my splits and thinking back to when I ran a 25.38 time a few months ago it seems quite unbelievable. I pushed hard from the start and felt in control the whole way round, my legs, my breathing and my mental focus all coming together; I guess it could be described as being 'in the zone'. I even managed a second female placing, which beats my previous record of finishing third female. Safe to say it was a good morning. 

SUNDAY: after last week's 22 miler, the prospect of running 20 miles somehow seemed more manageable, and in my mind I broke it down into two sets of ten miles. I ran consistently again, averaging 9.12 min/mile pace, and found on the long interrupted paths I had chosen I strode along nicely, with the miles gradually ticking away. It was the final four miles which were the hardest though as I returned from my rural route back to Lincoln's city centre. The stop-start nature of traffic lights and road crossings made my legs hurt, but even with this pain I still felt strong and like I could have continued running further. I need to run like this during the marathon - keep the start conservative and have that extra left for the final few miles. That's doable right?! ​
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