3rd Brit home in London with a 02:16:46. What are you planing to do to beat Andi and Andrew next year ;-)?
Haha! Well, this was a big breakthrough run for me and so I'm not planning any radical changes to my training program. I'll stick to the same principles and maybe increase volume as I felt comfortable with 100-110 miles a week and I feel there is room to increase.
What was the race plan? Did it work out?
The race plan was to reach halfway with the pacemaker at 67.30 and try and stay on the pace. No big efforts until 20-22 miles. We felt that 2.15-2.16 would be good enough for selection and fortunately it was! I faded a bit in the last 3 or 4 miles and lost about a minute here but everyone else was suffering too, except for Lee Merrien who was coming back at me after I had gained 30 secs on him between 16 and 20 miles.
Now that you are qualified for the Euro Champs and the Commonwealth Games, are you planing to run the marathon in both events?
I'm only selected for the Europeans currently so may not get picked for the Commonwealths. I'd love to do both but it will be a big decision as they're both in difficult conditions and 3 marathons in a year is a lot also and I don't want to jeopardise 2011 and running a fast time that may qualify me for the Olympics.
You shaved 5 minutes of your Marathon PB. What did you change or add to previous trainings leading up to a marathon?
There were two differences really: 1) my body seemed to cope with the workload. I rarely had 'tired' days and even when I really pushed the sessions and long runs, I did not feel that I was struggling with it later on. Previously, I've felt very tired operating at this volume and I think my body has just adapted to it. 2) I stayed injury free! No niggles or injuries like I had before Florence where I ran 2.21 and had to play catch up after missing ten days at a vital tie of my training schedule.
Did you train on the course before the race?
No. I barely knew the course at all really. I don't feel I need to.
What is the toughest part of a marathon for you?
It's between 20 and 24 miles. You know the fatigue is coming and your legs start to sag and you're working flat out to maintain the same pace. Once you reach 24 miles you know you're going to make it and as long as you're not already really struggling you won't lose too much. If you can keep the pace going to 24 miles, you'll be ok!
I'm very relaxed generally. I focus on it and remind myself of all the hard work I've done and give myself confidence. The marathon is unique in that you're running for 90 minutes before the 'race' gets going as it's just about staying relaxed until then. I try not to overanalyse how I feel early on and just tick off the miles.
How long would you rest after a marathon? When do you start training again?
10-14 days of no running usually. I think it's vital to recover fully and something my coach Nick Anderson is very strict on. Then I'll start some easy running, but won't start sessions for a full month after my last marathon.
Since "Running to the Limits" you are a little star in the UK running scene! Any groupies?
Haha! I've had one approach, but I won't reveal any more on that one! I was very polite...
Who is going to win the Football World Cup?
Spain or Argentina.
What's your favorite internet site other than mzungo.org?
I'll have to say runnerslife.co.uk, not that I'm biased...!
What's on heavy rotation on your iPod or car stereo?
I'm quite into rock music, so I'd say Rage Against the Machine, Muse and System of a Down are pretty heavily featured!
Thanks for that Ben, hope to see you run in London 2012 - but late summer please!
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