Published: My marathon advice for David Lloyd members

As published on David Lloyd

Craig Norris

Marathon level: Seasoned

Running shoes: Saucony Kinvara

Next Marathon: London Marathon April 2017

Favourite Marathon: The Picnic Marathon

Best time: 2:57

Charity of choice: Alzheimer’s Society (Each year I make a point of raising funds for them as my girlfriend’s father has the disease)

Money Raised: £3,000+

What is your top tip for marathon day?

Take on nutrition early and regularly. In those first miles into your run you won’t feel the need to consume much but you must (60g of carbohydrate per hour is a fair guideline). Think of your body as a steam engine, requiring constant fueling, if it’s to successfully complete that 26.2 mile journey.

How do you train for a marathon? Do you have any inside tips?

Nowadays I race often and aim to run each and every day, so my body is marathon ready at all times. A few weeks out I’ll lower the mileage and up the pace so that I’m fresh and sharp for the event. This takes time though and for many years I would have specific training efforts when approaching a marathon. I always took a relaxed but committed approach to my training, running regularly – say three or four times a week – though with no pressure on a set distance. My advice would be to incorporate speedwork – be it a track session or fartlek – with one ‘long’ run each week in amongst some gentle jogs. It’s important to remain enthused so don’t put yourself under too much pressure with a strict, set routine.

What is your favourite moment from a past marathon?

I run a lot of trail marathons where the views at certain points are simply breathtaking. The view from Box Hill during the Picnic Marathon and the descent from Beachy Head within sight of the marathon finish line are of particular mention. Taking the final turn onto The Mall at last year’s London Marathon with 2:56 on the watch was a very special moment too with my family in the stands.

How do you motivate yourself when you are struggling with training and on the day?

If you’re struggling on a particular day for motivation to get out there and run, give yourself the day off. What you’ll hopefully find is that by dropping that session your hunger to run the following day will skyrocket. I would also suggest making your race plans public so that you have an accountability to cross the finish line. Additionally, try to hold an image in your head of what ‘success’ looks like to you – be that the finish-line itself or cracking a time goal – knowing that the more you put in the more you’ll get out. That’s the brilliance of running.

What do you wish you had known before your first marathon?

That it doesn’t end there at 26.2 miles. When you see something as the ‘ultimate challenge’ it makes it seem all the more unsurmountable. If I had known then that people participate in 100+ mile ultra-marathons I’d have seen my first marathon as a stepping-stone rather than a mountain.

What inspired you to run marathons?

I’d never really given marathon running a thought to be honest growing up. There was no one that I knew that had ever run one, or at least to my knowledge. It wasn’t until my girlfriend had worn her knee cartilage away after a succession of marathons, of which she had always enjoyed, that I decided to take the baton so to speak and see what all the fuss was about.

What is the hardest part of training?

I guess for many it would be the time commitment. It’s not just the hours spent plodding along, but also the getting ready, the additional eating, the washing…oh the washing. I’m fortunate to both live and work in London so my commute is easily run-able, time that would be otherwise idle.

What was the hardest part of your first marathon? People talk about hitting the wall… did this happen to you?

My first marathon was the Beachy Head Marathon, where the route is entirely on trail and littered with hills, steps and stiles. Only the front runners have the steam to run non-stop from start to finish, so the majority are forced to stop and walk at certain points throughout. Additionally, the aid stations also provide a bounty of food and drink so your body is well fueled and your pace is markedly slower. The hardest part of that first marathon was climbing hill after hill along the coastline after mile 20 with spent legs – the descent being as painful as the ascent.

You’ll hit the wall if you’re running too fast or have been off on your nutrition. Keep these in check and you’ll run right through to the finish line. That’s easier said than done if it’s your first marathon, but hey this’ll come at mile 18-20 so there won’t be far to go!

What piece of advice did you wish you listened to?

I think I would have been a faster runner today if I had joined a running club. For all the drive and commitment in the world you will always run that little bit faster when those around you are pushing you forward.

I’ll definitely join one this year!

Follow Craig on Instagram or read his beginner runners blog post.

GOOD LUCK CRAIG!

Roll on 2015...

I don't really mean that, but when it comes to running I'm kind of twitching at the thought of what next year will (hopefully) bring. Now in the depths of winter the race calendar is bare and it's all I can do but to train hard regardless. 

2014 shall be remembered as the year I completed my first Ironman - "Craig Norris you are an...", yeah yeah. But also a year in which I began to perform. Mediocre achievements as they were, I put down some credible performances this year of which I'm quite proud.

London 2 Brighton 100km - May 24th 

Possibly the worst weather I've ever been in, let alone run in. Past the half way mark I ran for 8km without seeing another runner, which was all new to me. Eventually finished in 12:02 (damn those 2 minutes) placing 25th - with my newly broken thumb.

Bowtie reception

Picnic Marathon - June 21st

An epic race. Respect to anyone who has completed The Picnic - there aren't many. Not the largest field but a 14th place felt incredible.

'M' for Man

Beachy Head Marathon - October 25th

An event I've taken part in on numerous occasions, this year managing to crack the 3:45 mark placing 70th in a strong and sizable field.

Sprint finish down the hill

Redricks Olympic Triathlon - September 7th

My BIGGEST result to date placing 4th (you don't need to worry that only 32 took part).

Just pipped the guy in red to the line

So next year...

London 2 Brighton 100km - May 23rd 2015

This shall be my 3rd attempt and after running a 13:33 in 2013 and the aforementioned 12:02 - you see where this is going - one hopes to record a nice 11 hour finish this time around. But conservative must I be, as three weeks later I'll be swapping kilometres for miles.

Not quite to the sea

Petzl South Downs Way 100 - June 13th 2015

This is really what 2015 is about for me - to complete my first 100 miler. To be on my feet for an entire day will be an incredible experience. I've got plans on what will follow, but until then I'm respectful of just what a step up this is.

That's Winchester to Eastbourne

Ironman Wales - September 13th 2015

Again, yes. Well there aren't many events around and such was the beauty of Tenby I sure as hell am not thinking of Bolton! It was quite evident this year that I need to pull my 'compression socks' up on the bike and in the sea. There are easy time gains to be had. I'll be aiming to knock off...an hour...but should it rain, I'll be happy with a minute.

What a start line

So, that's quite a wait until May. Over Christmas I'll look to book in some marathons/ultras for earlier in the year to give me some focus (and something decent to blog about!).

How's your race diary stacking up? What's the BIG goal for 2015?

Race Day: Beachy Head Marathon

The last Saturday of October, the final day of British Summer Time marks the annual running of the Beachy Head Marathon. A race that started it all and one that I've attended every year (bar injury) since 2006. From supporter to five time finisher, this is one day of the year I truly cherish.

I awoke rather sprightly and with bags prepared the night before, it was a quick porridge, coffee and bowel check before setting off in darkness toward the south coast. The weather forecast could not have been kinder and when dawn did break it broke gloriously.

First light

All safety pinned up and chipped, with the usual motherly advice from the girlfriend of "eat some more banana", I was all set and joined the front of the pack to escape the hill traffic. The start of the Beachy Head Marathon is nuts - though not quite as nuts as the Picnic - with a colossal hill marking the first few hundred metres, it really is a sign of things to come. The clock struck nine and away we went.

Up on the first hill overlooking the start/finish line

The 'out and back' route map

It's a very difficult race to pace given the hilly profile. The approach I take is to run the uphill, hold back on the downhill and nigh on flat-out on anything resembling level ground. I kept to this rather well and inevitably it was only at the very end (Seven Sisters and Beachy Head herself) where I had to walk the steeper climbs.

New version: Route profile and checkpoints 

Old version: Wasn't life sweet before technology

Broken down per checkpoint, the race went as follows:

CP1 / 09:35 / 0-7k / Total elevation Gain/Loss of 186/169m 

Probably for the first year I ran the initial hill such was my desire to push for a 'competitive' time, but as always ran cautious and concentrated on damage limitation knowing just how tough the final six miles are. Everyone at this stage is quite chatty and full of beans and in my opinion many set off far too quickly. A tough little up-up-up, down-down-down section with the first water station in sight before you know it.

Power those arms

CP2 / 10:12 / 7-14k / Total elevation Gain/Loss of 214/212m

The run to checkpoint two involves a considerable amount of incline/decline with two notable climbs. Here the route gets muddy or 'fun' however you see it. For those in road shoes (me) it is quite a job staying on two feet. I was feeling really nimble on the climbs even though still early into the race, there was zero grimacing and I was in good spirits.

CP3 / 10:45 / 14-20k / Total elevation Gain/Loss of 188/103m

After a banana and various coloured drinks, it was next to the halfway-ish point of Bostal Hill. Here I would see my girlfriend (beloved support crew) for the first time with instructions to have spare trainers, nutrition, fluids and encouragement ready should I require any - she's brilliant. The exit from checkpoint two is a mud slide and sets you off down a slippery slope (literally) before a long drawn out climb for the remainder of the third section. I chugged along at a decent click feeling comfortable knowing this would be the highest point of the race. The weather 'up there' can be a little blowy but for this year it was absolutely perfect - mild, dry and calm. I hit 20k in an hour 45 and after the briefest of moments I said ta-ta to the girlfriend, with a re-filled Camelbak for the second half.

Preparing for a quick refill at CP3

Heading off for the fast descent of Bostal Hill

CP4 / 11:21 / 20-27k / Total elevation Gain/Loss of 54/166m

I'll learn one day that there really is no point trying to stomach a Snickers en route in a race. I'll also learn one day that holding it for 5k in my hand before trying to stomach it will just be a terribly messy affair. Hopefully I have now learnt. Other than that, the run to checkpoint four is basically a 'weeeeeeeeee!' moment, being entirely downhill. I was clocking some pleasant sub-five kilometres which was vastly improving my average speed and suggesting a tidy ETA in to Eastbourne. Nice and easy I reached the village of Litlington and the fourth checkpoint, ready to run the tough stuff.

CP5 / 12:14 / 27-36k / Total elevation Gain/Loss of 356/393m

The farthest distance between checkpoints together with just short of 400m of incline/decline, makes this a very tough section. Directly after leaving the checkpoint you are met by a fierce winding hill before a mean staircase of uneven steps spits you out of the forest. I managed to at the very least fast-walk these. Before hitting the Seven Sisters there is a long incline offering the most spectacular views of the Cuckmere river. It is really all you can do but stop and stare - one day I really must slow down and enjoy the views. Previously I have had to fall back to a walk at this stage of the race but no such thought this time around. My legs felt strong and responsive and I took the Sisters in my stride. The views up there never cease to amaze me. 

Coming in to Birling Gap - the final checkpoint

FIN / 12:44 / 36-42k / Total elevation Gain/Loss of 159/124m

My girlfriend lovingly awaiting me at Birling Gap with just six kilometres to Eastbourne. This final run to the finish can either be hell or joy simply by way of how you are feeling mentally. My spirits were up, all that I took on were some fluids and away I went. The route follows the road along the coast and as is now customary, my girlfriend will drive by honking the horn - hopefully keeping her eyes on the road! Mentally you are beginning to switch off and making simple calculations becomes overly difficult. I eventually worked out that I could get a sub 3:45 here if I kept at it, and limited any walking. The climb to Beachy Head never seems to end and this can be quite slow going, but thereafter it is a downhill sprint for a good kilometre plus. 

There really aren't many moments in life that equal the exhilaration equal to those final steps to crossing the line.  Cresting the top of the hill, with hoards of supporters and volunteers applauding your arrival and accomplishment is truly special. I had a good pace coming down off the hill and a check of the watch confirmed that I'd be good for time. Back on tarmac, with clenched fists and gritted teeth I was ecstatic having bettered my time of last year by 12 minutes as I hit the finish line.

Hunched over in the finishing area two ladies came up to me and asked excitedly for my age - a bizarre request I thought. It happened that they were awaiting the first 18-20 year old for a special award that was being presented. Chuffed by their enquiry, I was honest and confirmed respectively that I was a little north of that particular age range. Thank you ladies.

Note the sprint as I see I've 5 seconds till 3:45

One of the benefits of finishing higher up is that all is a lot calmer around the finish line and there is peace in the changing rooms. It has now been 2 years that I have finished fast enough to catch 7-time winner Stuart Mills after the race. Last weekend I got chatting to him and asked just how he runs such ridiculous times. Apparently you run everything. Certainly sounds simple.

Medal shot

Beachy Head Marathon 2014 / 03:44:53 / 70th place

Congratulations goes to my girlfriend's cousin Dan Brooks, who having come to support me in 2013, was so inspired as to enter this year for his first marathon. Brilliant to see you finish with a smile and glad to hear you'll be running again next year! 

Images: www.robin-web.co.uk/beachyhead/

Check out these videos (A detailed account or a brief overview) of the race for further insight.

Welcome to Run Norris Run

I think about running most of my waking life and the people around me know this so I therefore talk about running most of my waking life.  It was time to start sharing my thoughts and stories on running (and triathlon) within the blogosphere.

Running was where it all began for me but I now doth venture into the land of swim, bike, run - inspo Chrissie Wellington, more to come on that.

After spectating for a couple of years, my first marathon was Beachy Head 2009.  I remember thinking it seemed the ultimate challenge and was seriously nervous about what lay ahead.  The weather was atrocious and my running get-up was basic to say the least, but I finished respectfully and bloody loved it!

Before I found lycra

Being a Londoner of course I've run the Flora Virgin Marathon a couple of times and it is there that my PB lies at 3:14.  I've never run another road marathon preferring the trail and the serenity it offers.

Was tempted to run home

The marathons racked up but it was one in particular that showed me just how much more of a challenge there was out there - The Picnic.  Billed as the 'toughest' marathon in the land, it was and is insane and I think only those that have run it can possibly understand its sheer joke of a route.

The start - 6000ft of height gain/loss

It was around this time in 2011 that I came across the term ultramarathon.  I was looking into joining a running club and whilst checking out the Serpentine website I came across James Adams who was running the breadth of America...jeez.  His endeavours inspired me to do a couple of 50s and eventually my first 100k from London to Brighton - this year I finished in 12:02 and placed 25th.

And it was still light

In addition to all the running, the past year has seen me put in some serious hours in the pool and on the bike all a result of an Ironman dream I've harboured for a few years.  More on triathlon later, but this happened last month and it is now official 'Craig Norris you are an Ironman'.

Warning: Triathlon ain't cheap

So what's next?

Well, for 2015 I have entered my first 100 mile ultramarathon - the South Downs Way 100.  Should I finish that in one piece, I'll be hoping to enter one of the big races; (and it seems odd to put my name to these) GUCR, Spartathlon, UTMB, Badwater (if they allow it back).  There is so much out there and I am in absolute awe of the ladies and gentlemen who partake in these races that make my efforts look like a Parkrun.

I'll be racing Ironman Wales again, and being 'only' 2 hours off Kona qualification in my first attempt, maybe Hawaii one day may be a thing...

Images: Pinterest