London Marathon 2023: Sunday 23rd April

 London Marathon 2023:   Sunday 23rd April

I smashed it!  5:28:43

My finish line photo face says it all!

Wanting to mark my 70th Birthday in May this year I entered the London Marathon 2023 (26.2 miles / 42.2 Km). I didn’t have a specific time in mind, but my training suggested between 5h20m and 5h45m providing I could keep running and not drop to a walk. 

Everything fell into place on the day, and I am delighted to say that I ran the whole route!

What a day! I wanted a life experience and got more than I could have ever dreamed of.

Thanks to:

My fantastic family who came to London to support me with four pre-arranged meets to top me up with goodies and support.

My amazing wife, Lynne, who tolerated my training and met me in random locations with water and nibbles on my long runs.

My Instagram buddies and the mutual support as they shared my journey and allowed me to share theirs. One of the best things I did was set up a profile for this journey and I even bumped into Rachael during the run - twice 😂

Would I do it again?  In a heartbeat 💓

Energy on the Day:

I have found by trial and error that I need something every 35 minutes.

I carried SIS Blackcurrant energy gels and Tesco Gluten Free Flapjack bites which I restocked at each meeting point.

On way to Start pen; banana

Support halt 00:35 half banana; 3 slices of Snickers Bar

Moving: gel & 3 flapjack bites

Support halt 02:00 half banana; 3 slices of Snickers Bar; handful salted peanuts 

Moving: gel & 3 flapjack bites

Support halt 03:05 half banana; 3 slices of Snickers Bar; handful salted peanuts 

Moving: gel & 3 flapjack bites

Support halt 04:20 half banana; 3 slices of Snickers Bar; handful salted peanuts; 2 pre-emptive paracetamol for knee beginning to hurt

Moving: gel & 1 flapjack bite

Moving: half gel & 1 flapjack bite

Finish @ 05:28

Crisps & Coke

April 2023

 3rd

Following my wife across slimy pebbles - This is me taking care of my knee!? Some amazing weather in northwest Scotland last few days. Greek looking beaches, though temperature different 🥶

Back home and back to prep for London 2023 in a couple of days.

Happy taper everyone 😘

10th

1 week 6 days to the London Marathon 🏁

Extraordinary RELIEF yesterday with my first run after the blind panic of inner knee pain a little over a week ago. A conveniently timed holiday ensured complete rest for a week driving an automatic motorhome around Scotland.

Knees weren't painless, they never are ; But the crucial one didn't appear, much as I analyzed and felt for it. I did wear an elastic support just to help it along and did ice it when I got home (bag of frozen peas 👍 Standard 🤣).

No after effects today 🤗.

Used a route from early in training that at the time took me as far from home as I'd been on a run. Seems odd now that I have achieved much more than that in my long runs. Also had to add a load of distance at the end as I forgot that I was still doing walk intervals last time I ran that route in a time of 1h 35m.

Strength was still fine after the lazy break but I did feel the effects of too much sitting, eating and drinking on general fitness and lungs particularly. Need to keep moving now; maybe a few exercise bike sessions with little knee impact?

It's odd the discoveries you make on these runs, like pedestrian subways you never knew existed under main roads you normally drive along.

Less guilt than other years as I dive into chocolate heaven. Happy Easter 👍

Mandatory horse pics for Rachael, you know who you are 🙂

14th

Wading through my mind

I suspect I'm not the only one feeling this way so I'll share for anyone who thinks they are alone.

I'm really struggling with excitement about next weekend being replaced by apprehension and fear. I'm actually OK about the Marathon itself but I'm paranoid that something will stop me getting to the start line; something will go wrong. Every twinge in my back, niggle in a muscle, cough or dry throat is indicative of an injury or illness that will thwart my dream. Today my voice was cracking but then I remembered that I actually lost my voice for three days before my wedding; maybe it's nerves? And what about travel disruption? Have I confirmed my accommodation and transport?

I have coeliac disease which made me worried how I could guarantee my diet carbing up before the race. We ended up booking a studio apartment so I can load with gluten free pasta carbonara and garlic bread the night before and have a big bowl of GF porridge oats on the morning. I would much rather eat out but get fed up of messing about finding GF options and decent portions so took an easy though pricy way out. (For those who don't know, Oats do not contain gluten but they are mostly milled in the company of wheat and barley which do, so cross contamination risk is high. I have to buy GF porridge oats which are milled separately) I can't even risk the Oat Bar at the finish unless I can read Gluten Free on the wrapper.

As the Taper has kicked in it is really messing with my head. The feeling of purpose I have enjoyed for months is already waning. I really miss the constant progression and it feels like going backwards. Short runs feel like they should be easy after the long runs I have completed, but they're not! How can 40 mins feel like more effort than 3 hours?

And now I have my start time, 11:15, I am feeling disappointed that I will have very little time with my family support before they start their long journeys home.

So, that's the side of my head I'm fighting. Deep down, I'm excited, proud of what I've already achieved and believe this is all 'Maranoia' (I love that word whoever coined it).

See you all there - it's going to be great. Believe!

16th

I think I enjoyed that 😃 70 mins, 7 miles. I think next week's warmer weather needs accounting for, I'm hot now and it's only 11C.

In 7 days I will be setting off on the culmination of this adventure.

If you thought you may sponsor me but haven't got around to it yet then now's the time for action 🙏; go to JustGiving and search for Ged Donovan 😃

20th

That's a wrap(per). Last training run done for London Marathon 2023..

I created this alter-ego account last August for this journey and have loved your company along the way.

The drive was always to mark my 70th year with an amazing life experience challenge and at the same time raise funds for St Ann's Hospice. If you have thought of sponsoring me but not quite got around to it, then now is the time 😊 Link in bio or go to JustGiving and search for Ged Donovan 😘

Very best wishes to everyone taking part on Sunday

20th

So Maranoia was telling me I've picked up a bug. Sore throat, chesty, stuffy nose. Really fed up and ratty.

Then my wise wife @lcdeeeee pointed out the weather forecast said pollen levels are high.

Yep, tree pollen gets me every year 🤔

21st

Ready to go! [photo with my number in front of course map]

23rd

Here we go. Good luck everyone 👍[photo hotel room wearing my kit for the day with number]

March 2023

 4th

I decided to use my 30 min 'easy' with @bramhallparkrun, a contradiction in terms for this course especially if you push yourself. Back to sub 28 mins following a clear yesterday on some heart checks, brakes off now 😃.

Love the "smile you're halfway" sign 👏😘

5th

I am running in the London Marathon 2023 just 2 weeks before my 70th Birthday in support of St Ann’s Hospice.

If you would like to encourage me and join in supporting this amazing organisation, please sponsor me and help raise vital funds for the wonderful St Ann's Hospice with #TeamStAnns

Donate on the JustGiving link on my bio or visit

6th

Half Marathon distance!👍🎉😃

I am in constant awe of you people doing this who have jobs and caring responsibilities 👏👏👏👏

I am lucky to be retired, in good health and with no caring roles so can be very flexible in training. This morning, I could have gone later when the weather looked better but I went out at planned time in your honour - and got soaked 😂

A horse with a coat on - sensible today. [photo not included]

Signs of spring with blossom trees.

6 min cold bath after run and my knees hurt like hell on the stairs 😭

Still, very chuffed to hit the distance.

Happy running everyone 😘

13th

15.8 miles, and I missed recording a bit 🙄. Concentrating on starting a route on OS App forgot to press Start on my watch ☹️

I ran out to join the old Manchester Airport Orbital Cycleway; the website is still there but you need to map it before you go as there are only 4 signs left and one of them points the wrong way 🤬. Good route for me keeping my mind occupied with places I cycled as a kid and occasional sights of the airfield.

Great midway stop at the Airfield Viewing area; dry clean toilets with a good hand dryer so I could finally work my phone screen properly. Drink & fruit bar in the cafe then out into the rain again.

Physio introduced me to McConnell taping a couple of weeks ago but this is the first long run I've tried it instead of an elastic support and my left knee was and is painless - it's a miracle!

Cold bath at home then hobbling a bit from stiffness. Achilles started stinging a bit later so I have ankle supports on to apply some pressure. I think it's short term; the stair heal lift exercise I do every day have worked wonders. Also fell asleep for 20 mins 😴

I was apprehensive about today so really pleased with the achievement. The plan times weren't getting me the mileage but now I'm looking at Moving Time and allowing for my habit of photos and a toilet, food & drink stop; so, if it says 2h30m I plan to be out 3 hours-ish to get the target miles.

Happy running everyone; may your aches be brief 😀

16th

Discovering a few niggles now as the week mileage climbs.

Revisited by IT Band irritation which was a real problem when I did a Half 5 years ago.

Also, my toes hurt. I discovered on my last long run that I inexplicably clench my toes. Shoes are fine, lots of space and a decent footbed. My smallest toes hurt again after only 8k this morning ☹️

PACE: am I alone in that my Easy, Steady, Jog and Marathon are all the same?

Bins; I knew it, they're breeding 🤣[photo not included]

18th

Feels like spring, blue skies and warm.

I'll say it now, I hate tempo days. I just don't enjoy mucking about with pace and timings and my lungs don't enjoy the extra push. Spoiled what would have been a perfectly pleasant morning run.

New shoes day, didn't want to get to the big day reliant on one pair of well worn and loved shoes. Could have been better, a few rubs appeared by end of run. Need to experiment with the lacing for long run Monday.

Happy weekend running everyone 👏😀

21st

Nineteen and a half miles yesterday, 19.5 miles! , and everything below my waist hurt 🥲

Was planned as 18 but a bit of a departure from route added a bit🙄

Thanks to my wife who met me at 7 & 14 miles with water, banana and chopped up Snickers. Also topped up my pockets with gels and Tesco gluten free flapjack cubes.

Delighted to be mobile this morning, expected to be stiff & sore but was fine.

Next Monday 21 miles then off to Scotland for a week.

27th

Over 21 miles; that's my last long run before the big day.

Wonderful weather for a change.

Kept my wife waiting at 2 support stops due to an error in my spreadsheet, oops 😘

Went well with a mix of blackcurrent gels and gf flapjack bits for intermediate fuelling and half banana and chopped up Snickers plus water at 2 support stops where I also topped up my gels & flapjacks. I'm taking something in every 35 minutes.

Pretty sore but after a 10 minutes cold bath I'm surprisingly mobile.

Only bad thing was leaving my earphones on the car roof at the last stop. Been back but no sign of them 😭

Good luck to everyone training 👍👏

....... and relax. I feel a snooze coming on 😴

29th

BAILED! 😭

After the high of Monday's long run, I set out today for an easy 50min before I go away for a week.

Cue sudden unfamiliar jab of pain right inside my left knee, enough for a sharp intake of breath and a hop. Then again a few minutes later. Backed off and ran on for a while then another one.

Called it and bailed out of route and turned toward home. OK walking so had another little jog and there's another one 🤬

Walked the rest of the way home and ice packed for 20 mins.

Desperately hoping it's just inflammation from Monday that will clear with rest.

Tomorrow I head off to Glasgow and pick up a hired motorhome to bumble around Scotland. It's an automatic so I can give my knee a good rest. Have taken my running gear out of packing to avoid temptation to tax it too soon. Rest combined with knee strength exercises for a week. 🙏

Stay fit everyone, may you be injury free 😘

31st

Nursing my knee in NW Scotland. So far so good, but not running

Good luck all those getting their last long run done 👏

February 2023

 4th

Plan shows 40 min mixup with tempo & walks but replaced with #parkrunbramhall and an extra 10 mins easy to follow. Garmin says it was my first sub 30 min 5k for a long time at 29:44 but official time was 30:01😭. Bramhall has a few taxing hills so it was a variation of effort throughout so I think it counts to the plan 😃 and it was 5k, honest; GPS plays up in the trees.

6th

A cold sub-zero start with an amazing blue sky. 1h40m with a target of around 8 miles achieved. I'm doing a lot of leg and ankle exercises and strengthening seems to be helping the Achilles problems.

Guts were a little off so a welcome diversion into big Sainsbury's to use facilities. As over 1 hour and 10k I topped up with a blackcurrent SIS gel. I don't need anything less than that but by 1h20m I'm running on empty if I don't top up. All in all, a good run, especially after a 5.6 mile hill walk yesterday. Bit stiff this evening.

Keep going everyone, we'll do it together 👏😃

11th

The look of a 69 year old who just did a 10 mile run for the first time in 5 years 😃 , last time was a half marathon to celebrate my 65th birthday.

1h45m on plan but ran on the extra 1'22" to get the milestone 🤗🎉 😂

13th

No running as a few days away in Swaledale but definitely got my STEPS in today 🤣  [photo of steep steps up the side of Malham Cove]

19th

A few days of no running or exercises. We had a few days in the Yorkshire Dales and I know I never run even if I take my gear. So, 5 days of eating and drinking too much but with some activity.

Home yesterday and slotted in a 40 min run which went ok. The only thing I've lost is pace management, aiming 6:20-6:35 pk but kept finding myself in 5:50-6:10 🙄.

Long run Monday is 1h40m so I'll know then how I'm doing.

Have a good week everyone 🙂

2 photos from activity day: [not included in blog]

Malham Cove 4.8mi walk

Swaledale Trail on electric bikes.. first time and they're amazing 17mi

Muker to Keld valley 6mi walk

Richmond town & Easy Abbey along Swale 5.6mi walk

Circular out of Reeth 4mi walk

20th

Long run Monday and after nearly a week away I did wonder and indeed 2 mins out I was gasping and struggling; However it all came together and on the long gradients of the bypass I was amazed at the power in my legs today. Benefits of a break?

Plan today listed 25 jog & 5 walk x 4 but somehow I got it into my head it was 1h40m so I was 20 min down on plan. I can deal with that but it's a little annoying 🤔

I took music with me today; I normally just take in the world around me and let my mind wander but the duration is getting longer now. Albums Texas: Red Book & Melanie C: Northern Star

Really working on morning and evening exercises and strength is improving. I think my sit to stand squats building my quads is really helping. When I did a half marathon 5 years ago it was my quads that hurt most in the last 3 miles. Slow heel lifts on the stairs are working wonders for my Achilles.

Keep going everyone, we'll get there 👏👏👏

24th

INJURED 😢 Only climbing over a stile on Wednesday and managed to pull a calf muscle as I bent my leg to step over.

Thought it was ok for my Thursday run an Easy 40 mins but it was one of those runs, 40 mins of hell. My breathing wasn't right, I was tired and weak and protecting my calf ended up with hamstrings and left Achilles pain; Evidently posture all wrong 🙄

Calf feeling better but still tired and a bit of a sore throat, maybe a pesky virus is mucking me about.

I think I'll have to accept missing my Saturday run to recover and get straight back in on long run Monday.

Have a good weekend everyone, may your runs be happy ones.

27th

Long run Monday; it was 2 hours moving.

Need to subtract 20 minutes of overall time for a pause at the Carrs, Toilets which failed to accept my card but fortunately did take my phone and then I was tempted at the kiosk so instead of a SISS gel I got a chunky gluten free granola bar and an apple & blackcurrant smoothie in a carton. This time, phone wouldn't work 🙄. Eventually I managed to pay and then hung around the gardens fuelling up for the second half. (Granola bar was excellent 👍)

The mystery lack of energy last time out didn't return and the calf pull could be felt but was in control. Glad I was sensible and rested it Saturday. 6 minute cold bath on return home and some rolling in order.

Happily on target again 😃

January 2023

12th

A 30 min easy/fast per km this morning but added 2 minutes "puddle time" for stops to let traffic pass by; and it let me get to round number at 5k 😂 3rd run in a row I need to rinse & dry my shoes 💦

14th 

Don't you hate it when you pick out the wrong route and get near home too soon so have to keep adding another pointless turn around a local road? ☹️.

This morning was tough, 40min so called easy but it wasn't. Now my long runs are getting further I think I'm expecting shorter ones to be a doddle but they're still hard 🤔

16th

7 miles, that's over 1/4 Marathon 🎉🥂Relooked at my plan and concluded I have been too far too soon and not doing enough near the end. Plan to end now closely matches TCS Beginner.

Talking of plans, what's with the lingo?

• Run/walk
• Brisk walk
• Walk
• Jog
• Easy
• Steady
• Marathon pace
• Tempo
• Fartlek (cabbage for tea the night before?)
• Interval
• Cross train
• Fast
• Slow
• I give up 🤔😂

19th

It's a YakTrax sort of day up here. Should have been 40min but 2 phone calls and photo stops on such a lovely morning, I made it 

21st

One of those days where it just comes together. A really enjoyable 4.9 miles and I met my new best friends Thea and Thalia. Lots of ice spotting and avoidance, trying to run on the crunchy bits and avoid the shiny ❄️

23rd

Monday is long-run day for me. It feels odd as the distances go up and you find yourself places you'd normally only drive to. Nearly on the M60, I can go anywhere 😃.

1h30 run with a 5 min walk in the middle delivered 8.3 miles so I'm happy. Still trying to keep my speed down, I don't want injuries.

28th

One of my runs this week was a 20 min Easy so what did I do? I thought, Good grief, only 20 mins? Well, I don't need to hold back, I'll test my pace and breathing for a mere 20 mins.

Result = Left Achilles is now playing up. When will I learn and do what it says on the tin?

31st

Amusing myself that my runs are all 1 or 2 seconds longer than plan; I'm so determined not to stop short of target 😂. Photos at each km, just because 🤔😃

Training Demands, Unfinished Writings & Instagram Posts

My last blog post was dated 10 January 2023 and I feel bad that I left it there.

In January I had started my final 16 week training plan in readiness for the London Marathon 2023. One of the casualties of the demands of the time required in training was this blog. I'm sorry if you were reading it.

Largely for my own feeling of completeness, I am going to finish with a series of posts from Instagram which I did keep up with. This will hopefully give a feeling of my journey.

You can find the Instagram posts along with photos and videos @Ged70Marathon

So here's the final 15 weeks of my big adventure

Ups and Downs and Progress

 You can tell it's new year by the number of runners out on the streets. I think a lot of it is the new year new me so many people resolve. I certainly think I'll avoid the gyms for the first few weeks of 2023.

London 2023 is THIS YEAR!  Good luck everyone.

The Down bit

When writing my last post before Christmas I was pretty down about my condition. I had to pull out of the Wilmslow festive 10K due to a back injury that was failing to recover and my day-to-day running was virtually on hold due to a horrendous cold followed by a lingering violent cough that took me out for a couple of weeks. I had a go at getting going again with an easy gym treadmill session which seemed to go quite well but left me the following day drained with very sore calves showing that I really haven't been ready for it.

With Christmas in the middle and family coming to stay I had expected to hardly get any runs in at all but in the event there were a couple of gaps in activities that enabled me to get out on the roads. I was on easy walk/runs which went well but my chest was still horrendous and breathing very poor.

The Up bit

In the event, recovery was surprisingly fast. I managed the Christmas Eve Santa parkrun, slow for me but I did get round without a significant walk break. After Christmas, I managed a couple on longer (40-50min) run-walks moving up from 4+2 to 8+2 and by Saturday I managed my first planned continuous run of 40 minute. Back on Plan!  It is amazing how once the illness passes, body and brain remember how to do it and everything accelerates.

Milestones

So since my previous post, here's a list of things that I've achieved:

• I am into my 16 week training plan (early)
• For the first time in months I am able to do a hamstring stretch with no back pain
• I've completed a run over 10k first time since October 2022
• I've done my fastest 5k for quite a while
• I've moved on from walk/run combinations to running
• Completed my first run over 1h 20m since I did my 65th birthday half marathon five years ago
• Retuned to parkrun - my 25th
• Done my local parkrun running 2.3k each way from home to the event and back again, which I've intended doing for years
• Started to experiment with the gels as runs extend for longer time
• Managed to get my Achilles to a point where it seems to be under control - a mix of support, stretches and not pushing it too hard.

Follow me on Instagram @ged70marathon

How Many False Starts before I am Disqualified?

Wilmslow 2021

Training is so frustrating!

Sat 27 Nov: I was looking forward to taking part in the Wilmslow Festive 10k but the back problems I mentioned in my last post didn't improve sufficiently and I had to miss out. I love that race as well :(  

Mon 5 Dec: Finally back on the road again after 8 days of back exercises and walking 5-6k each day to tray to maintain my progress.  A good 50min walk / run (2 min / 6 min); Felt great and actually on plan. All the walks had worked.

Tue 6 Dec: Seem to be getting a bit of a cough?

Thur 8 Dec: Forced to miss run as my throat and lungs are burning and I'm coughing my guts out. Give me a break.

Sun 11 Dec: It's nearly a week now and the only thing running is my nose🤧. At least the chest is feeling better this morning. So much for training plans; glad I started the 16 week at minus 20 so I can catch up.

No Saturday indoor bike session, no Monday long run and no Tuesday additional bike.

Thur 15 Dec: Feeling healthier at last but minus 7C outside and my chest is still a bit dodgy. Opted for a drive to the gym.

Treadmill & Swim

Very successful gym trip. Having had a long interruption to running I needed to be careful of my Achilles and also take it easy after being poorly. 

Run / Walk for 60 minutes alternating 8.5kph jog and 5.6kph walk. Treadmill cranked to 1.0 for a gentle sop toward road running. Only 7.5km but a good hour's work. Following my run I headed to the pool to finish off with 200m. I would have done more but half the length of the pool was taken up by water aerobics and short lengths with no wall to turn at one end are a pain.

Trying to Get Back on Plan

Sat 17 Dec: After Thursday's gym session my calves are a little sore so I passed on my intention to head to a parkrun this morning. My local was cancelled due to ice on the course so it would have meant a half hour drive - not very green.

I normally do 40 mins on the indoor bike unless I decide to got to parkrun. This week however, I'm part way through renewing all the sealant in our shower so it's out of action. Poor excuse to miss exercise but not to be sniffed at 🤣

Let's see what this week brings. I need to be patient and not damage myself catching up too soon

Follow me on Instagram @ged70marathon

Santa is NOT Coming to Town

This Santa Claus is definitely not coming to town in Wilmslow Cheshire tomorrow. 

I should be taking part in the Wilmslow festive 10K for which I enjoy wearing a Santa outfit most years but sadly a back strain has decided to get worse just at the wrong time. It's really tempting to go ahead and run but I've a horrible feeling that I'm just going to hurt myself and knock my training back even further . This is really depressing as I'd only just about got my Achilles right and was hoping to get on with my training properly, but instead of that I've been knocked back a few weeks and I am now seriously concerned as to where things go from here.

This autumn-winter so far has been really bad news for me with a series of injuries from hamstring pulls to recurring Achilles pain and my back coming back to haunt me. To explain the last comment I hurt my back when I was 19, 50 years ago, and over the years it regularly decides to give me problems, usually at the most inopportune times.

Trying to maintain some fitness and strength, my Thursday run was replaced by a 400m swim and my Saturday indoor bike session replaced by a 5km fast walk. I will miss the 10k race tomorrow but, all being well, get in a short run on Monday which is my long run day.

My Training Plan

Ironically, I created my outline training plan last week and it's already gone to pot. On the positive side, I learned during training for my 65th birthday Half-Marathon  that plans have to be flexible. That time I built a solid progression and took no account of holidays, appointment clashes, family emergencies, illness, injury etc. 

For my 70th birthday London Marathon, the first thing  I did was scour my calendar for likely holidays or trips and matched them to rest periods allocating long runs to fit. I have taken my kit with me on several trips and never used it once. Knowing my own body now I have also dropped the simple continuous increase in duration/distance and instead ramp up and fall back in stages. This should both assist with boredom and reduced injury likelihood.

The other big change is that I am planning based on Duration rather than Distance, though admittedly with an eye to both. As I recover from injury I may be out for 50 minutes but that will be a walk/run combination, in healthier times it will be all run and therefore a longer distance. I anticipate being on the streets of London between 5 & 6 hours and monitor that against my actual pace as I train.

Miles vs Kilometres

I have stuck to training in Kilometres after being tempted to miles due to the Marathon tending to be described in miles. I am used to managing my routes in Km and the numbers pass by so much faster. I tend to think as I run how far I am in terms or proportion of distance covered, e.g. I know when I am 2/3 of the way and only have 1/3 left. I also like to think of a Half as 2 x 10km (plus a bit) and now the Marathon as 4 x 10 (plus a lot). I distinctly recall 3/4 through the Half Marathon thinking, right, only a parkrun to go, I can do that.

follow me on Instagram @Ged70Marathon

That Greek Dude has it in for Me

The warrior Achilles is one of the great heroes of Greek mythology. According to legend, Achilles was extraordinarily strong, courageous and loyal, but he had one vulnerability–his “Achilles heel.”

In my previous post two weeks ago, I was having problems with my right Achilles and that got much worse so today has been my first run for over 2 weeks. Luckily the gap coincided with a week of planned rest put into my training plan because I was going away with the family for a long weekend, so I didn’t lose as much training as I would have otherwise. 

For the first few days I was using ibuprofen gel and a compression bandage around Achilles and my ankle and did my best to rest it. I then moved onto an ankle support which I bought from Boots the chemist which does seem to have been good. I am wearing the support for any at risk activity but otherwise carrying on a normal life. I have been using an exercise which is new to me frequently throughout the day. Whether lying or sitting I extend my feet down as far as I can and hold for 30s then return to neutral before drawing them upwards and holding for another 30s. I repeat these 3 more times and am finding I am immediately mobile in the morning if I do this in bed before rising and it completely removes the stiffness I was feeling when first walking.

Today’s run was a tester so was only 20 minutes and just short of three kilometres and as yet, four hours later, I’m not suffering any pain. At its worst a week and a half ago, there was a distinct lump in the Achilles which was very tender to touch but a mix of rest and gentle exercises seems to be doing the trick and the contours of the Achilles itself are now quite reasonable and can be touched without pain. 

Self-Inflicted Injury - a warning

This problem with my Achilles is a salutary tale to anyone older or who hasn’t regularly worked their Achilles. I got this injury when I started running aged 59 on one of my earliest runs. Though new to running after a 40-year gap, I did a lot of hill walking and was fit with leg strength and lung and heart capacity and found it strangely easy at first. This led to a piece of idiot enthusiasm when I decided that I could actually sprint a little. That 80 metres has haunted me for the last ten years and I think will continue to. Please, take it easy until your body has adjusted if you are new to running.

Next Steps

The plan now is gentle, regular runs to get back into it, but I have a 10K in two weeks’ time which I’m hoping to manage to complete without doing any damage.

Wilmslow Festive 10K next on 27th November.

Follow me on Instagram @ged70marathon

I'm in! - London Marathon 2023

London 2023

So Monday this week an email dropped into my Inbox, subject line, "Your 2023 TCS London Marathon Ballot result". 

I was fully expecting a rejection but after clicking through to the actual result, I was shocked to see "You're In"!

Being totally unexpected it's a mix of delight and trepidation. Not only am I attempting a Marathon but I have to sort the logistics of transport, accommodation and support on the day. It all suddenly seems a massive enterprise.

As people hear about it, the most common reaction is to ask, is this wise at your age?  I don't really know whether it is but I've dreamed of marking my 70th with a full Marathon for 5 years and now I get to do it with the London.

Stress and Pain

After the Knutsford 10k I took it easy for the week but it has been apparent that I was pushing it as I have experienced ankle, knee and calf pain from time to time, particularly after getting up in the morning. 

I injured my right Achilles 10 years ago when I first started running and it still hurts when I push on a bit. The combination of the stress of the race and my Wednesdays currently involving a steep climb in work boots to the job site has antagonised it and I can feel the swelling along the tendon which isn't great. I have completed 2 x 35 minute runs this week but have reverted to 4 min run and 2 min walk to reduce stress everywhere and give things chance to heal without injuring them further.

My current dry stone walling job at National Trust Lyme. The car park is on the lower ground beyond the outcrops in the foreground.

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A Quick 10Km

A little over a week before the Knutsford 10K I did my last long run at 8.3Km. Still being cautious of injury, I completed it with alternate run 8 min, walk 2 min. This was to be my last run before the race; in my early running I felt I should train right up to the day but nowadays, I know my body performs best with a rest week between my last long run and race day.

10 years ago I felt a need for massive preparation before the race. I would "carb' up" for two days, no alcohol and early to bed. I have learned that for me, this is unnecessary and I now have my traditional Saturday night Chinese takeaway, though I do avoid over indulging on the wine and don't start watching something on TV that will take me past midnight, but that's about it. 

Before bed, I pin my number to my vest, charge my watch and phone and lay everything out.

Race Day

I enjoy porridge and sultanas for breakfast on race day; I find it settles my nervous stomach nicely as well as putting fuel in the tank.

Arriving at the venue I will eat a banana - slowly!, swig some water and do my stretches. Then a gentle jog around to loosen up and shake off any nerves.

Not aiming for any particular time and expecting to inject some walks, I found the 1h 10m pacer and slotted into the crowd; However I quickly concluded that most around me hadn't run a 10K before and knowing how congested the start gets, I moved in front of the pacer to the back of the 67.5 min group.

It was a stunning sunny morning heading into the beautiful lanes of Cheshire near Jodrell Bank and I quickly found myself in a very comfortable stride and breathing really well. By the 3rd Km, I was moving through the pace group and was close to the 65 min pacer. Tempting to head on past but I decided to hold back until at least the 4Km marker. I very easily get carried away when it's going well but know I need to keep something in reserve. It is always noticeable how later in the course you find yourself passing many of the runners who disappeared in front of you at the start.

Later, I was closing on the 62.5 min pacer and was tempted but knew that I was asking for trouble if I did, after all, this is about a marathon next year, not a time today.  

Pacers and Time

Following a pacer from start to end of the race, you should be close to that time on chip timing; However something that took me a while to work out is that moving between pacers doesn't set you to that new time. I you go forward, your time will be lower than the pacer as their chip start time was earlier than yours. Similarly, if you move back, the pacer near you started later than you so your time will be longer than theirs.

I started close to 67.5 min pacer and finished behind the 62.5 pacer with a time of 1:01:40. (61.67 min) 

Absolutely delighted with my time and ran the whole race without any walk breaks - and no injuries!

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social media tags #26at70 #MarathonDream #MarathonAt70

More Interrupted Training and A London Ballot Entry

Well, it's almost two months since my Last Post and things haven't exactly gone smoothly. 

I mentioned in my last post knee problems and that continued quite badly and then we moved onto a new walling job with particularly heavy stone and I managed to damage my back as well as my knees. Recovery has been slow and long drawn out and not helped by a two week driving holiday in Spain and Portugal. So, all in all my training has been heavily interrupted.

A visit to my osteopath on returning from holiday assured me that nothing drastic had happened with my back but the strains were going to take some time to recover. It is improving but I still can't lean forward with my right leg out for a hamstring stretch without low right back pain.

I have now got back to regular running and my distance is increasing in readiness for a 10K in one week's time. All is looking well for the 10K but I'm not optimistic over the time as I am still running five minutes and walking two to in order to avoid excessive strain to injuries.

The big news is that I have now definitely decided to try for a marathon. My birthday is early May 2023 so I searched for marathons late April or May 2023. Three possible options are Edinburgh two weeks after my birthday, Manchester three weeks before and London only two weeks before.

I hadn't really considered London but having watched it this week on TV and feeling it is the big one I bit the bullet and spent my money and entered the ballot this week. 

So it's now watch this space until the end of October when I'll know whether it's the London or whether I'll fall back to Manchester which would be my home marathon and a lot simpler and cheaper with no travel or accommodation required.

Follow me on Instagram @ged70marathon

social media tags #26at70 #MarathonDream #MarathonAt70

Pain and Progress

Meet @ged70marathon on Instagram, my new alter-ego for 12 months as I try for a marathon at 70. I'd be delighted to get followers to encourage me.

I concluded my previous post with the hope that I would manage a couple of 5km runs by this one and I'm delighted to report a couple of 5's and a 6 over the last two weeks.

Suffering some knee pain which is not from running but from another interest - Dry Stone Walling.  I volunteer with National Trust and every Wednesday I am to be found repairing walls. The most recent job was on an steep slope and working up ladders and all the up and down and bracing trashed my knee and my right Achilles isn't at all happy. Lots of wearing a knee support and being careful not to twist it.

A gorgeous sunny morning today for 5.82 km. At the moment while nursing injuries and getting fitness back I am walking 2 minutes and running 4. A great benefit of running is getting out of the house and seeing sights; Bramall Hall looked stunning in the sunshine.

 

Holiday and Recovery

The two weeks following my last post were spent trying to get my back fit enough for a sailing holiday. I have never paid so much attention to recommended heat and exercise routines. I went for one short run but decided that avoiding antagonising my back was primary so stuck to walking.

The good news for my wife and me was that it worked and we returned last weekend from 2 weeks sailing in the Ionian Islands, Greece.

Now sailing sounds bad for your back though healthy and active. It actually involves a lot of flexibility work moving around the boat but very little leg work other than standing and bracing. It was around 35C most of the time so walks rarely went further than a taverna for an evening meal. Basically, my legs were hardly used for a fortnight!

Returning home, my back was miraculously improved but I was suffering shin and calf pain and my right Achilles was complaining violently.  Early in the week, a fast walk to an appointment led to lower leg pain that lasted 48 hours but I returned to my dry stone walling with the NT on Wednesday and have done a few light indoor bike sessions, and this morning I finally feel something like normal.

This will be one of the challenges of a Marathon at 70, aches and pains, recovery and adjustment are not what they used to be when I was younger.

So, here's hoping that I will be able to report a few 5Ks in the bag for my next post.

A False Start

Well, that didn't start well!

Sunday 1st May I ran the Alderley Edge Bypass 10km and it went really well.  I had intended walk/run intervals but in the event ran the whole distance and finished in a very pleasing 1:00:37.

All my training is done alone but I got talking to another runner who was on her first 10km and ended up pacing her to the finish and helping her meet her target time which she was delighted with. It was a good exercise for me as it is the first time I have tried to hold a conversation whilst running and I was very pleased with my breathing control.

I say I paced her to the end but actually I probably ran a better race for it myself because I was being very positive and steady for her and it worked for me.

The following Thursday, I did my back in; an old injury which has plagued me for many years.

So this morning was my first run for 6 weeks. 3.2km with intervals walking 2mn and running 4mn. Lungs seem to have forgotten how to process oxygen, I have some pain in my right knee and my right Achilles is complaining.  But my back seems ok.

It'll get better, onward and upward!

Introduction - 26 Miles at 70, A Dream

In May 2012 I was little over 1 year from reaching sixty years old and I decided to try to mark the occasion with a better than 60min completion of the Great Manchester Run 10K (story at Sixty min at 60). Before then I had last run in 1976 in a 1.5ml cross country race for leaders in a south Manchester scouting event.

Well I did it, and thoroughly enjoyed the day. What I had expected to be a one-off experience resulted in me growing to love running and since then I have completed several 10Ks, a Half Marathon for my 65th birthdays (story at Ged's 65th Half), and I regularly enjoy my local parkrun.

So, now 10 years on, it's my 70th birthday which is a few days over a year away, and I have a dream of celebrating it with a full marathon. For now it is a dream but, in that dream, this blog will culminate in my posting a time for a completed marathon.

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