Part 4 - the final 10k!
30 - 35k was a 17:38 still ahead of 2:30 pace. Spot on. The next 5k were brutal, i was frantically trying to do the maths in my head of whether I’d make it under 2:30. But my brain wasn’t working! 40k spilt - 18:12! Uh oh!
One more gel before I made the turn at Big Ben and I gave it everything for those last 2k. I knew the time was in reach but I wasn’t certain! As I turned the final corner at Buckingham Palace I saw the finish timer - it must’ve read 2:28:something as only then did I know I was gonna make it!
To cross the line in 2:29:17 is an absolute dream! Just had to make it down the mall to see Lizzie, the kids, Mum & Dad and Auntie Judy 🙂 Oh and then to the pub!
I hit my 120g carbs per hour 👍 no problems.
Massive congrats to Tommy for running a 2:30:15 PB! Das didn’t quite hit his PB but still ran an impressive 2:32!
Back to training next week…this idiot booked a 100 miler in June…
Part 3 - Race Day!
4:50am alarm, wheetabix, Maurten 320, Train, Nomio, Tube, Banana, Train, Bicarb. It was already full sunshine when I arrived at the champs start pen…
Met up with Tommy Corbin & @das_endurance , we’d planned to run together and aim for 1:14 through half way. Did a very short half mile warm up and watched the elite womens race start.
Off to the start, SIS Beta Nootropics caffeine gel 10 minutes before, and we were off!
The first 5k is downhill at London, I wanted to play it sensibly this year. Last year I ran this 5k split in 17:23, this year 17:29. Good start. I felt seriously comfortable. Kept it sensible through 10k with a 17:38. Saw Lizzie at mile 7 which was awesome.
Checked in with Tommy at 15k, we ran a 17:52 - that’s a bit slow and I felt too good to give away time. I consciously picked up the pace, and with the excitement over Tower Bridge we ran a 17:19 through 20k. I got to the half way split in 1:14:08 - a second quicker than last year. I still felt really comfortable but was well aware that we hadn’t really even gotten started.
We found a few good groups to run with to mile 18 and kept our effort consistent. Unfortunately the 25k banner was in the wrong place so I didn’t know exactly what pace we were running. Especially as gps is so bad in this section of the race. I’d been keeping up with my gels every 20 minutes and had a caffeine one after an hour. I’d also been cooling from the first opportunity - every water station, took a few sips and emptied it over my head. That paired with the sauna prep was a winning combo - I never felt too hot this year which is a huge contrast to last year.
We caught up with Poole AC runner Lewis and ran together for a while in Canary Wharf. After mile 20 it was every man for himself - to this day I have never felt so good through mile 20 of a PB attempt marathon. Trouble was 99% of people around me were suffering and I didn’t find a group to run with after that. It was time to dig deep.
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Part 2
High Carb - the latest breakthrough in running is high carb intake during the race. I aimed to take in 120g carbs per hour during the marathon (turns out that’s the same as Sawe so it can’t have been a bad decision!). That meant practicing throughout my training. Every hard session and every long run I was having at least 80g an hour. I did two training marathons during the block where I took in an SIS Beta gel every 20 minutes to equal 120g carbs per hour. I also practiced my caffeine intake. That had two benefits - first, I’d have confidence that my guts can take it while running at pace - second, it helps me recover quicker for my next session as I’m not finishing so depleted (believe it or not I used to runs training marathons on one or two gels!).
Maurten Bicarb acts as a buffer against lactic acid build up. I’d heard of multiple ultra marathon elites using this (even though it’s designed for middle distance) - so again I practiced with this several times before race day so I knew my guts could take it. I particularly think it made a huge difference in my parkrun 15:40.
There’s been lots of hype this year about Nomio, again a lactate buffer, I also practiced with this before my parkrun PB the week before. It’s not cheap at £4.50 a bottle but I was looking for every 0.1% I could find!
Finally, not new but I was back in my trusty Puma Fast R 3s. Absolute weapon of a trainer - was the best money could buy perhaps until Sunday when Sawe’s new Adidas Pro 3s came out!
The Forecast
In the nerves leading up to race day I religiously check the forecast as soon as the long range is available. It was all looking promising! Easterly/North East winds (making it cool overnight) and a tail wind for the last 10k and supposed cloud cover… As the days drew closer it was clear that it would be turning into a warm one in London especially into late morning early afternoon.
Luckily I was on championship start again this year so a 9:35 start, I was hoping to be done by 12:05! Heat would play a part in this race but I was hoping the effect on me was minimal with the heat training and cooling along the way.
***continued***
Part 1 - LONDON MARATHON 2026 - Sub 2:30!
I’m still on a huge high after last weekend. What an unbelievable experience. I’m super grateful to be able to this year on year, and with so much support from my wonderful family.
Last year, on a very hot day, and after a 12 week lowish mileage training block I ran 2:33 PB. After going through halfway in 1:14:09 the heat got the better of me. It flicked a switch in my brain though - I finally believed that sub 2:30 was possible… if I did everything right!
Training Block
That process started with a 20 week training block - designed by local running legend Steve Way @marigold__bac several years ago (thankyou Steve!!) and followed by lots of my buddies in Twemlow Track Club. The block starts with 8 weeks of base - 2 x easy long runs per week with marathon effort sessions on tired legs the day after. 1 of those sessions was on decent hills with a concentrated effort on the downhill to improve strength. That was followed with a big 12 week block - session Wednesday, long run Sunday.
It was one of the best training blocks I’ve ever had, I only missed 5 days due to illness, had many big weeks the highest being 94 miles and ran a PB in both the half - 1:12:32 and 5k - 15:40. Huge shout to @b.a.runner75 - we did all our Wednesday night marathon sessions side by side - a massive help for motivation.
What’s new?
I wanted to prepare for a hot day at London, that meant joining a gym for the first time in my life and doing 2 x 20 minute sauna sessions per week. I did that for 10 weeks with the first week being 5 times to kick start it. Studies show it has the added benefit of raising blood plasma volume and therefore the amount of oxygen delivered to your muscles. It may be a placebo but I started noticing differences in my paces in training very quickly.
***continued***
2:29:17 🤩
At 15k I was in 300th place, I crossed the line in 174th 🙌
1st half split 1:14:08 - second half 1:15:09
Awesome clips from @lizzieg17 & @roryjgalloway 🙏
Write up of the day coming just for you @h_lauste 😂
Unbelievable day!! My 10th London in a row 🙌 and a 4 minute PB!
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Thanks to everyone that screamed at me on the way round and followed online 🙏
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As always the biggest thanks to @lizzieg17 none of this is possible without you! And seeing me 4 times on the course! 🤯
Tomorrow will be my 10th London Marathon in a row 🥳
Very pleased with my number - 1777. Tracking on the app. Championship start - 9:35am
Have gone all in on the training for this one. So no excuses 😂
Let’s go!
15:40 parkrun for a big PB today!!
Was aiming for sub 16 so never thought I’d come close to that time! Good group of us @b.a.runner75 🙌
Thanks for the videos @lizzieg17 and the support as always 🤩
Bring on London next week! 😬😬
I feel like I’ve cheated on the Roger 😂 the f-one was decent though thanks for the loan @easyridersuk !!
South east winds, mild temps & sunshine. What more could you want?
