It's All Downhill From Here - Revel Mt Charleston Marathon Write-Up

It's a while since I blogged and I wanted to make sure I had something other than a standard race report to write about. So that's the case with the Revel Mt Charleston Marathon outside of Vegas. It was my 109th road marathon, so I have plenty to compare it too, but it was completely unlike any of the others, as you can tell from the course profile below. Yes, that's a 5,126ft net elevation drop!

I tend to prefer the downhills in general since I find them more fun and tend to have strong legs for absorbing the impact plus decent technical ability for rugged trails. This obviously wasn't technical, but that amount of pounding on a hard surface can destroy the quads and calves, leading to a huge slow-down nearer the end. So I focused on a couple of tactics to deal with this in my training:

1. A lot of hilly weight vest power-hiking - virtually daily for around two miles with a 10lb or 20lb vest for two months prior to the race (like this).

2. Downhill speed sessions around five times in the month or two before the race, often on interesting Strava segments (like this or this).

The danger with the latter training method is that it greatly increases the chance of injuries as well as causing a lot of muscle damage that takes a little longer to recover from and undoes some of the hard work in flatter speed sessions as a result. I have a good sense of what my body can handle regarding downhills so was able to use years of experience to refine things.

However, despite committing six months to train for this (which includes my off season, so really more like four months), I picked up a traumatic calf injury at the start of March in a race. That meant March was limited to mainly hiking and almost no running, which isn't ideal for a race at the end of April. Yet there's no point in rushing things as it's not possible to 'catch up' on lost training, so I restarted again in April, having lost minimal speed and gained stronger legs.

All that specific training paid off and race day had very good running weather. The start area is at 7,500ft altitude and it was just below freezing, so I ended up wearing a jacket the whole way. That only worked because it was a surprisingly cold day in Vegas for April, with the temps at the finish around 60 degrees F. The race starts with the sharpest hill of the day, a quarter of a mile, 60ft uphill. So it's not smart to push too hard up that then it's mainly downhill at around a -4-5% gradient for the next 21 miles, except for tiny hills at miles 3.75 and 12.

Everything felt amazing through the first half and I was very surprised to drop a couple of sub 5-min/miles as well as most miles around 5:10-5:18. I'd hoped to maintain just under 5:30s, but things felt comfortable so I went with it. On the way I ran quicker than my 5k (16:20), 10k (32:30), 10-mile (51:50), half (1:08:20) and 20-mile (1:44:58) PRs - those times were from this marathon and all are way faster than my flat race times.

The last 10k involved a tail-wind for most of it, but a reduced gradient of around -1-2%, which felt a lot harder, so the wind really helped. At mile 23 there was an out-and-back for half a mile than was insanely hard at that stage with a headwind and a slight uphill followed by more uphill, so much so that my mile split was 6:50. Then wind-assisted, gentle downhill for the last couple of miles and a 2:21:34 finish, over 11 mins under my PR from 2009.

This type of race is a fantastic variation on the standard flat marathon, especially for trail and mountain runners whose legs can take more of a pounding than most road runners. It was also very beautiful along mountain roads for the majority of the distance.

A few people have asked me how much I think the downhill helped and I'd estimate it made me about 15 mins quicker than if I'd raced a flat marathon on the same day...but I didn't train for a flat marathon and didn't have a huge amount of speed (compared to what I'd want) for that type of terrain. When I looked through times from last year I saw that runners in the 2:30s were around 5-6 mins under their previous PRs, but I'd expect a specifically well-trained runner to do better than that, especially with the weather conditions this year (the second and third placed runners in 2017 look like they were 8 mins and 7 mins under their PRs, respectively, according to Athlinks). Someone who hadn't trained for downhills at all might run this race slower than a flat marathon, especially runners with slower PRs and lower mileage training.

I'm ecstatic with this result and thought that 2:25 would have been a great day if things went perfectly after the injury, but without running the course previously it's always difficult to judge. The gear choices were all perfect too, especially the Altra Escalante shoes, which absorbed the impact really well and remained comfy throughout.

Congrats to all the finishers and here's the Strava file for my race. One I'll cherish for a long time...or at least til I run this race again.

Gear:

Shoes - Altra Boston Escalante
Apparel - Altra, including the Men's Performance Half Zip jacket
Shades - Julbo Aero
Nutrition - Clif Bar Shot Energy Gels
Socks - Drymax Max Protection Running
Lubrication - Squirrel's Nut Butter
Post-race recovery compression - OS1st Calf Compression Sleeves
Arm sleeves - Buff UV Arm Sleeves

Catch-up and looking ahead to Western States

Snow-shoeing up Mt Bachelor - that's what I call fun training!

I haven't blogged for a while partly due to moving house and partly because a lot of other things related to coaching and Skyrunning have been keeping me on my toes. So here's a quick catch-up.

The year started off well and I'm fully past the foot fracture from last year, so that was my main concern through Rocky Raccoon 100 in Jan and the following months. I then switched to getting in plenty of fun, hilly runs in California and Mt Diablo before moving back to Bend, Oregon, in April.

Lake Sonoma 50 was a disappointment for me since it's about the most competitive 50-miler of the year in the US (I'd argue it's harder to win than TNFEC50 in San Francisco since a lot of runners are worn down at the end of the season and don't race near their abilities). It was a few days before I moved to Oregon and I just felt tired and 'out of it' but a lot of other runs in the build up had felt amazing. So I dropped at halfway since 50 grinding, slow miles wouldn't have done me any favors for the rest of the season. The very first climb felt odd with a complete lack of energy, which wasn't a good sign, but it didn't improve. It was still a very fun trip to Sonoma and I really want to come back next year to give it my best effort.

That fatigue followed me through the next couple of weeks and moving was annoyingly stressful, but well worth it now we're all set up in the new house and feel truly at home. After a week of being in Bend I ran the inaugural Bend Half, a hilly road race at which I expected to have a lot of local speedsters to race. Despite the fact I seemed to be stuck in 2nd gear I led a pack of four guys, two in the marathon and one other in the half with me. The marathoners forged ahead a little when I dropped off 6-min/mile pace but it came down to a sprint finish in the half (the races split at mile 10.5), which I narrowly won by two seconds in 1h19m31s. That was a surprise, but not nearly quick enough to go for a marathon PR two weeks later at the Eugene Marathon (the target was to break 2h30m).

Then Eugene was a fun, hard day out and felt much more encouraging. I knew I wouldn't break 2h30m, but I hoped I could get fairly close. The early miles went about to plan and I felt much better than at Sonoma or the Bend Half. I went through 13.1 in 1h18m flat then hung on for the second half to avoid slowing too much (still didn't quite feel at 100%) to run 2h38m39s.

The last few months have really been focused on preparing for Western States and it's just over five weeks til race day. The races mentioned above had an upward trend and things feel on track now to hammer some vertical and turn up to the Big Dance ready and raring to go. I feel back to normal and the speed work on flat terrain should help with cruising at much slower speeds on the trail to Auburn. Getting into the mountains is helping too, plus it's very motivating (see the photo above).

It's always tough to accept some sub-par results, but WS100 is the main event for me and I can't wait to get there. Speaking of which, in two days I'm heading to the Memorial Day Weekend training weekend that covers 70 miles of the race course. That should get the blood pumping!

#seeyouinsquaw

A to Z of World Road Marathons - A Comparison (2014 Update)

Big Sur Marathon start, before it gets scenic

Back in 2011 I wrote my first comparison of the road marathons I've run around the world since I thought it could be useful for people when deciding which ones to choose. Each year I've updated this with new races I've run so here's my 2014 version. The three additions this year are:

- One additional marathon (CIM)
- I state the last time I ran each of the races since some may have changed slightly since I ran them
- Strava data for race courses, where I have it (only from the past three years)

There're a lot of fantastic races out there and many in locations that make for a great trip - a perfect way to see various unique cities. Overall it covers Europe and the west coast of the US in more detail but I'll keep searching out road marathons around the world since there's something about them that appeals just as strongly as other forms of running.

Bear in mind the list isn't exhaustive but includes well over 50 different marathons across the world, including a good portion of the most well-known ones, so there's some decent variety.

After each description I show my estimate of how many minutes to add on to your perfect time due to the course/conditions for a three hour marathoner to give a comparison, so add on more of less minutes in proportion for your pace.

Amsterdam Marathon (2007 - this date refers to the last time I attended the event), The Netherlands (October) - Very fast course with typically perfect weather. Helps to be at near the front but not too big a race. Pancake flat and not necessarily very scenic but it does finish in the 1928 Olympic stadium so you can pretend you're finishing an Olympic marathon around the Great Depression, which isn't that far off the truth. Highly recommended, especially as it's a good excuse to visit the legal(ish) version of Sin City. ADD 0 MINUTES

Arizona Rock 'n' Roll Marathon (2011), Arizona, USA (January) - If you want to have no off season then this is a great one to focus on for pure speed with comfortable temperatures and a slightly dull, but flat course around the Phoenix megapolis. They bill all the Rock 'n' Roll series races as a party but it's probably the most corporate running experience you could ever have (pay extra for VIP toilets at the start!) with less music along the course than many big city marathons. But the point of this one is really to have an easy course that's fast and to get away from winter snow. ADD 0 MINUTES

Athens Marathon (2006), Greece (November) - Not particularly pretty but it does cover the original route from Marathon to Athens which is 24 miles, so it includes a loop to reach the adjusted distance of 26.2 miles. Flat first half then gently up before the last quarter is all downhill, finishing in the 2004 Olympic stadium. Kind of has to be done at some point just because of the history, but no need to do it a second time. ADD 2 MINUTES

Barcelona Marathon (2008), Spain (March) - A great city to run around and a fast course too. Beautiful views of the sea and less overcrowding than at some of the larger city races. ADD 0 MINUTES

Beaujolais Nouveau Marathon (2008), France (November) - a large percentage of people run in costumes and the race is similar to other wine country marathons like Medoc in that it's a way to celebrate the new season's wines. Wine, bread and cheese at every aid station, including pre-race so it's not exactly a fast marathon for most people. The highlight was running down steps into a wine cellar, past huge barrels of wine and an aid station, before running out the other end of the cellar and continuing on the course. ADD 5 MINUTES

Belfast Marathon (2009), Northern Ireland (May) - Often windy, rainy and with a few hills to slow people down, yet strangely enjoyable even with sections along a motorway out to the airport. But running through republican Falls Road and loyalist Shankill Road with their sectarian murals is an interesting experience (especially if you're English). ADD 3 MINUTES

Berlin Marathon (2007), Germany (September) - Fastest marathon course I've seen and the multiple world records broken there (the last four men's records were set there...excluding the disallowed Boston 2011 time). It starts on a wide road so the masses get moving faster than at similar-sized marathons. That allows more of the field to have a fast start, although many people still inevitably have to go very slow in the initial miles. Beer at the finish too. ADD 0 MINUTES

Big Sur International Marathon (2014), California, USA (April/May) - Adding the word 'International' shows the aim of having people travel from all over the world and it fills very quickly but has a reasonable-sized field of 4,500 runners. Incredibly scenic along a beautiful stretch of California coastline but this is generally one to enjoy the views rather than go for a time. There's also a Boston 2 Big Sur challenge for people who run both, usually about a week apart. ADD 4 MINUTES STRAVA DATA

Boston Marathon (2014), Massachusetts, USA (April) - In the US this is the big one everyone wants to get to thanks to the need to qualify, the history and the fact the locals get into it more than for any other marathon I can think of. I love it and it does feel special but it's not the fastest course normally due to cross-winds and those famous Newton Hills. Highlight is definitely the Wellesley girls whose screaming you can hear a mile before you get there at halfway. 2011 had a tailwind for much of the course but the 2:03:02 by Geoffrey Mutai may not have been an official world record due to the net downhill and point-to-point course, but I have no doubt it was the best run ever. This course can be fast, but on average ADD 2 MINUTES STRAVA DATA

Brussels Marathon (2006), Belgium (October) - Pretty parks along the course and you get to see a good selection of the Brussels scenery including parts of the EU bureaucracy. Warning - your time may be worsened if you sleep through your alarm on race day like I did. ADD 1 MINUTE

California International Marathon (2014), California (December) - Billed as a fast, net downhill course and it attracts top level US runners. The rollers in the first half are certainly significant so I found these more than make up for the 300ft net drop. It's faster than most Bay Area marathons, but only because they are generally very hilly. If you want a perfect course for a PR, this isn't it, but it's close to it. ADD 1 MINUTE STRAVA DATA

Carlsbad Marathon (2013), California (January) - Want to get away from the winter cold? This is certainly a good option in South California and is well organized with a pretty course along the beach-front for most of the race. The half marathon attracts a world class field and the marathon is reasonably competitive too, but this isn't the place to come for a fast time due to the rolling hills (especially the big one at mile 9) and 900ft of ascent. ADD 4-5 MINUTES STRAVA DATA

Copenhagen Marathon (2006), Denmark (May) - Much of the course is run twice with overlapping loops, but I wasn't very inspired by the course which was fairly average, without too many memorable sights. ADD 1 MINUTE

Crater Lake Marathon (2012), Oregon (August) - There aren't many road races in National Parks and this one circumnavigates the hilly road around the Crater with views of the lake most of the time. Plenty of big hills plus the elevation is mainly between 7,000ft and 8,000ft so it's not fast. It also finishes with a nasty steep two mile climb up on a fire road then straight back down the same way to trash the legs. ADD 16-20 MINUTES

Dublin Marathon (2007), Ireland (October) - Not a very scenic course, with wind and some small inclines to make it slower. But it gives an excuse to drink Guinness where it comes from and hang out with the Irish. ADD 3 MINUTES

Duchy Marathon (2009), England (March) - One of the oldest marathons in the UK which used to be extremely competitive for a small event, attracting the top British marathoners back when if you ran a three hour marathon you were last. Surprisingly tough course with a beautiful exposed coastal stretch that can be blustery and has to be run past twice. ADD 4 MINUTES

Edinburgh Marathon (2008), Scotland (May) - Net downhill but not a fast course thanks to the majority being along the Scottish coastline, famous for howling winds and rain. Only the first four miles are really in Edinburgh then it heads out along the coast into a prevailing headwind which turns into a tailwind on the return last eight miles, still finishing way out of the city. The out-and-back is lonely in terms of supporters but then has the entire field supporting each other as they run past both ways. ADD 3 MINUTES

Eugene Marathon (2011), Oregon (May) - Fast and flat, as befits 'Track Town USA' and the home of so many Olympians. There's something special about finishing around the historic Hayward Field track and the weather will probably help your speed, even though it'll probably be wet. ADD 0 MINUTES

Florence Marathon (2006), Italy (November) - The first few miles are downhill so it's easy to go off too fast, then dead flat along the river for most of the rest of the way. One of the best city marathons for scenery as well as being incredibly fast if you don't overdo those first miles. It includes virtually all the main tourist sights in one of Italy's most beautiful (and romantic) cities. ADD 0 MINUTES

Fukuoka Marathon (2009), Japan (December) - If you get a chance, you're male and you're reasonably fast then you have to do this race at some point. Before there was a marathon world championship, this was the effective race where the best male marathoners came to duke it out. There's two qualification times: sub-2:27 for the A standard and sub-2:40 for the B standard with each having a separate start. You line up in rows in the exact order of your qualification times and can't drop below a 2:45 marathon pace or you get pulled from the course. It's a unique experience with a lot of crowd and TV support from the marathon-crazy Japanese. So if qualifying for Boston is too easy for you, give this a go. Highly recommended. ADD 0 MINUTES

Louis Persoons Memorial Genk Marathon (2009), Belgium (October) - Not many marathons to choose from in January, especially in Europe, and this one has since moved to October. This is a very small, cosy race with a multi-loop course using bike paths and small sections of easy trail. It's a shame they moved it to the middle of the Autumn marathon season instead of the sparse winter marathon famine. It was a novelty to run this in the snow but that's unlikely any more. ADD 2 MINUTES or 5 MINUTES if under snow

Halstead and Essex Marathon (2009), England (May) - A two-lap course with rolling hills in the Essex countryside. Full of people who didn't get a spot in the London Marathon and plenty who did it too. ADD 3 MINUTES

Hastings Marathon (2008), England (December) - I'll include this even though the race was a one-off in 2008 to commemorate 100 years since the London 1908 Olympics where the marathon distance was defined. It may come back at some point and it'd be great if it does. A rolling course including some beach running near the finish and a generally fun, low-key event. ADD 3 MINUTES

Helsinki Marathon (2008), Finland (August) - I did this to complete the set of Scandinavian capital city marathons and it rained. Surprisingly interesting course with some waterfront running and random city streets. But it finishes in the Olympic stadium built for the 1940 Olympics but used in the 1952 Olympics, which is a plus. ADD 2 MINUTES

Honolulu Marathon (2010), Hawaii, USA (December) - The definition of a destination marathon but some gentle climbs and guaranteed humidity and heat mean you'll be slowed. You probably won't mind since it just means more time to enjoy running in Hawaii. And you'll be doing it with a lot of other people since this is one of the largest marathons in the US, plus the out-and-back course lets runners cheer each other on (and lets you see a lot of costumes). ADD 8 MINUTES

Lake Tahoe Marathon (2010) - Emerald Bay Marathon, California/Nevada, USA (September) - Day one of the triple marathon around Lake Tahoe, and each is one of the most spectacular road marathons out there. Not the fastest course thanks to the big climbs and 6,000ft altitude plus most people will be doing the marathons over the next two days too. Fit this in if you get a chance since it's a perfect excuse to go to Tahoe and do so outside of the main tourist seasons, yet often with great weather. ADD 4 MINUTES

Lake Tahoe Marathon (2010) - Cal-Neva Marathon, Nevada/California, USA (September) - Day two of the triple or a stand alone race and the fastest of the three days with smaller climbs and a net downhill from the highest point of the three days (7,000ft) back to the lake level. Easy to hammer those downhill miles too fast and ruin the legs, but if you're doing all three days it's easier to be sensible. ADD 2 MINUTES

Lake Tahoe Marathon (2010) - Main Marathon, California, USA (September) - This is the biggest race of the three days and the one that has a lot of single day runners. It's also probably the hardest with some nasty climbs up to Emerald Bay and the best road views in Tahoe (where the first days starts). After the crest of the hill its downhill then flat for the last six miles then a barbecue on the sandy beach. ADD 5 MINUTES

London Marathon (2009), England (April) - In the UK this is THE marathon and most people don't even realize there are other ones out there. Most people run for a charity with a huge number doing so in costume and there's a lottery for non-charity entries, although foreigners can just buy an over-priced package to get in. If you want to run a fast time (and you definitely can on this course), then you'll need to qualify with a 'Good For Age' or Championship time to get near the front or you'll be stuck walking with the masses, being deafened by the crowds, especially near the end. ADD 0 MINUTES (more if not at the front of the start-lines)

London Marathon through Canary Wharf

London Marathon - 1908 Olympic Route (2008), England (July) - This course from Windsor Castle to BBC Headquarters may never be used again, but was recreated (without road closures) for a centennial commemoration of 1908 in 2008 by the 100 Marathon Club. Not a great route, including some dodgy areas of town but it has the same appeal as doing the Athens marathon and maps of the course can be found online if you want to try it solo. ADD 3 MINUTES or more if you allow for traffic and map navigation

Luton Marathon (2006), England (November) - A three-lap course with joys such as scary council estates where you may get mugged mid-race, nasty headwinds that somehow follow you around the loop and the chance of cancellation due to icy roads. But it does have a good challenge for a small race, in that there's a three-man relay to race against. ADD 4 MINUTES

Luxembourg Night Marathon (2007), Luxembourg (May) - An interesting twist in this race is that it starts soon before sunset, heading through the bridges and old buildings of the city. As it then gets dark part-way through the race, the final mile has candles lining the route and then finishing in an indoor stadium with techno music and disco lighting. Not a fast course due to the continuous rolling hills but pretty and unique. ADD 4 MINUTES

Marrakech Marathon (2008), Morocco (January) - Maybe not the most effective organization but it's a great city to visit and weather will tend to be at least comfortable, but possibly hot. The course is mainly outside the old town with the souks and windy little side-streets so has some desert-like views but it's all on flat roads so is very fast if the heat stays low. ADD 2 MINUTES

Malibu Marathon (2013), California, USA (November) - Want an excuse to visit the home of the stars and maybe even LA too? This course tends to have good weather, sometimes a little on the hot side and starts inland before running along the Pacific Coast Highway with some gentle hills, especially nearer the end. ADD 2 MINUTES STRAVA DATA

Napa Valley Marathon (2014), California, USA (March) - Scenic point-to-point run through the Napa wine region with your weight in wine as a prize if you win (they're smart - the winner is unlikely to be big). The course rolls slightly but is quick in general with comfortable, if potentially wet, conditions. ADD 1 MINUTE STRAVA DATA

New Forest Marathon (2008), England (September) - A scenic run through this forest in the south of England on roads with very small trail sections. Some gentle rolling paths and wind can slow the pace slightly but generally a relaxed and enjoyable smaller race. ADD 3 MINUTES

New York City Marathon (2007), New York, USA (November) - The world's biggest marathon with multiple start areas and routes that stay separate until several miles into the course. This one has to be on every marathoner's to do list despite the fact it's fairly tough due to the bridges acting as nasty hills. If you want to run fast here then you need to qualify to be at the front but the times required are tightening from 2012 due to the popularity of the race (for a senior man it will be 2:45, with times dropping for masters' age groups). It's a fun race with a chance to see plenty of NYC, much of which you might not need to really see, so this is really about the experience and it isn't cheap (I can't think of a more expensive entry fee for a road marathon). Don't expect to be running in those early miles or where the starts merge later on unless you're very near the front. ADD 3 MINUTES (much more if not in the front corrals)

The New York Marathon start line

Newport Marathon (2010), Oregon, USA (June) - An ideal race to go for a time plus some scenic views of the sea, a large bridge and along a river in the beautiful Oregon coast. Small enough that everyone can run immediately but fast and flat enough to let people nail the race, especially since the weather tends to be ideal for running. Only remotely difficult bit is a tiny hill in the first few miles, unless you decide to do the oyster challenge and eat as many oysters as you can as you go past the oyster farm on the way out and heading back (current record 80 oyster shooters).  ADD 0.5 MINUTES

Night of Flanders Marathon (2008), Belgium (June) - The marathon isn't the main event here as it's more focused on the 100k which has previously been the 100k World Cup race. But the courses are the same and the 100k just includes more loops through the countryside and small Flemish villages. The novelty here is that it starts in the evening and so some of the marathon is in the dark while most of the 100k is. Flat, slightly windy and with each lap going past weekend revelers in bars (who seem to be oblivious to the race). ADD 2 MINUTES

Oakland Marathon (2014), California, USA (March) - Oakland doesn't have a great reputation and has very high crime rates, even though it's just across the Bay from San Francisco and near much less dangerous places. The marathon starts with a gradual then steeper climb up to Piedmont, which is the rich part of town and takes an effort. Then after 10 miles there's downhill into Oakland proper and flat, speedy roads. The front-runners spread out so if you go significantly under 3h pace then you'll run though much of the dodgy part of Oakland solo. So each time you see a cop blocking a road for the race, you'll be happy. This shouldn't be an issue for most people but I felt unsafe running along (having run through ghettos in Africa and several third world countries). ADD 3 MINUTES

Oslo Marathon (2006), Norway (September) - A course that mainly goes along the bay in one of the richest and most expensive countries in the world. A chance to see Viking ships but if you want to do a Scandinavian marathon then Stockholm is prettier and more fun, not that this is a bad race at all. ADD 1 MINUTE

Oslo Marathon

Paris Marathon (2009), France (April) - Starting along the Champs-Elysees by the Arc de Triomphe so that it's a very wide start allowing the field to spread out on the very gentle downhill. Then you get the chance to see most of Paris' sights, two very French parks and a finish back at the Arc de Triomphe. Fast course, beautiful course and it includes a trip to Paris - highly recommended. ADD 1 MINUTE

Portland Marathon (2011), Oregon, USA (October) - Although Portland is a very green city in every way, this course shows less pretty parts of town and has a big bridge crossing around 16 miles. A relaxed atmosphere and not too large a field, plus a focus on making the race good for beginners and be female-friendly means this is a chilled race. People aren't fighting for position at the start like at many races. It'll probably rain and could be cold and windy so this isn't a super-fast course but is good as a first race or if you want to avoid the over-competitiveness you get at many races (particularly near the front). ADD 3 MINUTES

Prague Marathon (2005), Czech Republic (May) - As my first marathon, this feels particularly special to me and Prague is always a great city to visit, particularly the ancient old town where the race starts and finishes. The course has been improved slightly since I ran it but still involves some running on boring roads away from the center. Fast, although some people may not like the flat cobbles near the start and finish. ADD 1 MINUTE

Prague Marathon start/finish area

Quebec City Marathon (2009), Canada (August) - Not many marathons in August but this is a fun one that includes a chance to see a large part of the city along the water then finish at the bottom of the old town. Easy first half including some bike paths then there's a steep climb up to a big bridge halfway through and a prevailing headwind to the finish which can really slow everyone down. ADD 4 MINUTES

Reykjavik Marathon (2009), Iceland (August) - Iceland is an interesting place to visit and the race coincides with their summer festival so the locals do the two things they're famed for - drinking heavily and being promiscuous (the latter is just what I've heard). The course is mainly along the Atlantic coastline and typically is windy, plus even August is generally cold. So even though this course isn't fast, it's the road marathon I've done the most and somehow led to four PBs in a row. But beware that if you run faster than 3h pace you'll be on your own for most of the time. ADD 2 MINUTES

Robin Hood Marathon (2007), England (September) - This race in Robin Hood's locality in Nottingham follows the half marathon route, which is quite hilly, then heads off around man-made rowing lakes where there can be headwinds. A medium-sized marathon where a Brit is almost guaranteed to bump into a runner he or she knows. ADD 2 MINUTES

Rome Marathon (2009), Italy (March) - This is one of the best road marathons out there and even has a quick course. Undoubtedly the most impressive city marathon course given you run past so many world famous sights (unlike, say, London which avoids most tourist areas). Starting and finishing at the Colosseum then including the Vatican, Roman Forum and everything else you'd want to include on a trip there. Some cobbles but they're flattened and shouldn't be an issue for 99% of people. Do this race and fit in a longer trip to Italy if you can. ADD 1 MINUTE

Rome marathon start (that's me dressed as a gladiator)

Salt Lake City Marathon (2010), Utah, USA (April) - A net downhill, but starting at almost 5,000ft which takes a tiny toll on sea-level dwellers. The start is around dawn with the views of the mountains surrounding the city just starting to be lit with purples and blues, so that distracts you at first before some rolling hills. The half starts at the same point then splits off a few miles in before joining back up near the end. Some freeway running but generally a decent course for views. ADD 3 MINUTES

San Francisco Marathon (2014), California, USA (July) - Even though its at sea-level with mild weather, this is probably the hardest city marathon course I've seen given the significant hills (ok, trail runners, it's flat in mountain terms). Starting pre-dawn means cold and probably misty conditions but the main draw is the chance to run over the Golden Gate Bridge on an out and back. I loved the course despite the fact it slowed me down a lot. Great excuse to visit a cool city too. ADD 4 MINUTES STRAVA DATA

Santa Barbara Marathon (2013), California, USA (November) - A fast and generally flat or gently rolling course with a nasty hill at mile 23 that could put you off your target pace. Great atmosphere with a theme of supporting war veterans and the timing is around Remembrance Day/Veteran's Day. ADD 1 MINUTE STRAVA DATA

Santa Rosa Marathon (2010), California, USA (August) - This small town race in wine country is very fast. Previously a two-lap course along a river, this is now a single lap with a small field and so an ideal course to go for a PB if you don't mind potentially running alone. ADD 1 MINUTE

Seattle Marathon (2012), Washington, USA (November) - One of my favorite marathons and a good reason to go to Seattle just after Thanksgiving. Not a fast course but lots of running by the water before coming back inland to the finish, which includes some sharp hills. Another race run concurrently with the half marathon, but the half takes a short-cut so marathoners pop out into the back of the pack half runners, which can be really motivating given the mutual support runners provide to each other. ADD 3 MINUTES

Shakespeare Marathon (2008), England (April) - A marathon in Shakespeare's base of Stratford-Upon-Avon which rolls through country lanes for two laps. Usually very close to the London marathon so it tends to include people unable to get a spot there. An ideal way to run through some gentle English countryside without doing a trail race. ADD 3 MINUTES

Silicon Valley Marathon (2010), California, USA (October) - Out and back from San Jose to Los Gatos along a canal for most of the course, which is now defunct. The first half is gradually uphill then the return leg is fairly easy and the parks and greenery is better than you usually see in the area (I used to live there). No longer exists. ADD 2 MINUTES

Stockholm Marathon (2008), Sweden (May/June) - Another of my favorites, this involves two slightly different laps across the islands of Stockholm with the only hard part being the double crossing of the long bridge back to the main city. It's scenic, involves visiting a great (if expensive) city, and usually has really pleasant weather although has been too hot a few times.  ADD 2 MINUTES

Sunriver Marathon (2014), Oregon (September) - Fast and flat around the golf course of beautiful Sunriver Resort, just south of Bend, OR. Mountain views of the Cascades mean there's always something to keep you occupied and the 4,000ft elevation will barely have an effect. ADD 1-2 MINUTES STRAVA DATA

Tri Cities Marathon (2012), Washington, USA (October) - A small race through all three of the cities that make up the Tri Cities, along the Colombia River. Completely flat except the four river crossings but these hardly affect your speed, although it can be windy so that's the only risk. Great for a PB attempt, but this may involve running alone given the small field. ADD 0.5 MINUTES STRAVA DATA

Tucson Marathon (2013), Arizona, USA (December) - A net downhill course starting at around 4,800ft and finishing at 3,000ft, this looks super fast on paper. In practice there are a couple of reasons it's maybe not quicker than other marathons in this list. Firstly, there's a prevailing headwind for much of the race which negates much of that downhill. Secondly, around 10 miles are flat, rolling or uphill and that wears the body down when mixed with the headwind. Finally, those downhills can wipe out your legs with the additional pounding and impact. Even as a trail runner focusing on huge amounts of downhill training, I found my legs were struggling near the end, purely due to the hard surface and leg damage. ADD 1 MINUTE (MORE IF YOU'RE NOT A STRONG DOWNHILL RUNNER) STRAVA DATA

Tucson marathon course profile

Valencia Marathon (2007), Spain (November) - This race used to be in February and filled a gap in the calendar nicely but has since moved to November. A surprisingly good-looking city with some interesting modern architecture which you see along the route. It's also a well-designed course that is completely flat and easy. ADD 0 MINUTES 

Vilnius Marathon (2008), Lithuania (September) - One of the things I love about running is that way it takes me places I wouldn't ever think of going otherwise. Lithuania is one of those places and it's a beautiful small city with plenty of Gothic architecture, windy little streets and, I found, rain. The course varies from old city streets to bike paths through woods plus it's not got any obvious difficulties. ADD 1 MINUTE

Warsaw Marathon (2007), Poland (September) - As with Vilnius, I probably wouldn't have visited this historic city if it hadn't been for the marathon. It's a larger race but not as interesting since it includes some Eastern Bloc-style views of concrete faceless buildings and boring main roads as well as some of the old town. ADD 2 MINUTES

Zurich Marathon (2008), Switzerland (April) - I usually prefer to run in the mountains when in Switzerland, for obvious reasons, but this marathon is executed with typical Swiss efficiency. Plus it has great views the whole way since most of it is out and back along Lake Zurich with the mountains adding a perfect backdrop. The course does have some gentle rolling sections but is still fast. If you miss out on London, this is a more than adequate alternative. ADD 2 MINUTES

Lessons From Returning From Injury

When injured, it's easy to lose motivation and suffer from some degree of depression or at least feel sorry for yourself. I generally try to accept things I can't change and look for positives, so the 2.5 months I missed due to my right foot's stress fracture weren't all that bad and I've had a month of getting back into running which has got my juices flowing.

Once I realized I was injured, I focused 100% on doing everything I could to fix it, including fun stuff like spending over a week on crutches and committing to not running until it was completely ready. It took a while to accept the stress fracture at first, but at least it was during my off-season so I wasn't planning on running in the early stages anyway.

I got back to running after a week of walking to test the foot after ditching the crutches. Like any injured athlete I tried to learn everything I could about the injury, likely recovery times etc and none of it sounded as optimistic as I hoped. Again, this is the all-too-familiar route back from injury for athletes of all types, but I hoped that I could use my experience as a personal trainer, coach and common sense to get some kind of edge.

Luckily the fracture seems to have been at the less serious end of the spectrum and the lack of running in off-season helped stop it getting worse from running when I shouldn't. In addition I worked on my lower body and core fitness even before I could walk again, using cycling and weights. Then I used a simple philosophy as soon as I could put weight on the foot again - start off easy with plenty of walking (including with a weight vest after a week or so), backing off at the first hint of anything negative around the stress fracture.

My training plan was as flexible as possible once I tried running again. I didn't even write it down, just going out the door each time to start walking then slow jogging before deciding on how far to go and how hard to push, mainly based on how it felt. Occasionally I pushed a little too much then took the next day off completely, except for a small amount of biking and weights.

Things progressed well and I had five weeks of gradual improvements, including some fast running that surprised me. I also had to take some risks after about three weeks since I have Rocky Raccoon 100 at the end of January and only want to race it it I feel fit and fast. To gauge that I felt I needed to be capable of a marathon at the start of December, eight weeks prior to the 100. So I had that at the back of my mind for the weeks leading up to the California International Marathon, which was yesterday on Dec 7th.

Even on the morning of the marathon I had big doubts and I was completely willing to stop if my foot deteriorated. I had a soreness near my right tibia, so my first thought was that the past month of running might have caused a new stress fracture in a different area. I imagined running 100ft down the road then turning back and trying to get a lift to the finish, going back to square one again with a new injury. However, this time I was willing to back right off and accept the injury immediately, despite not being happy at the prospect. Again, flexibility was the key and denying an injury doesn't make it go away.

Luck was on my side again (I don't count on it, but I'll take it when I can) and at the end of the first mile neither my foot or shin felt anything other than normal. It even looked like I might be able to run a fast marathon. Oh, and I should probably add in one extra detail - I decided to wear my old Spiderman costume to take some of the pressure of running fast and remind me that the main priority was finishing with no injury. No attempts at Guinness World Records this time, but I've found it a very effective way to spice up a marathon and make it more relaxing. Not the best pacing or highest level of fitness at this one so I slowed down a fair bit, but a finish without injury woes is a big win. My Strava data from the race.

CIM. Photo credit: Sacramento Bee

So what did I learn from all this, now my foot felt fine through a marathon and the injury problems are virtually over?

1. Mainly it reinforced the fact that there's no one-size-fits-all path back from injury, something I already knew, but this put it in clearer context. Everyone heals differently based on fitness, age, severity of an injury and a whole host of other factors.

2. It's also vital to discover the cause of the injury to avoid incurring it again. In my case that's less of a problem since it occurred over two days of running at Mt Whitney and Death Valley on sharp rocks with roads shoes and I felt it happen, not like a standard stress fracture occurring over time from overuse.

The path back to fitness needs close guidance from experts, including medical professionals for anything remotely serious. But one of the most important things is the ability of a runner to hold themselves back and not rush into doing too much. Starting runs with a walk, then an easy paced jog is a good way to include this flexibility and often it's possible to do more rather than less when approached this way. It's not an easy process and we all tend to try to do too much to regain our previous level of fitness faster than the body can cope with...but the body is a resilient entity.

For example, Mike Wardian was injured for a long period, losing almost an entire season yet he's now back to racing so much and so fast it would break a mere mortal. He ran (hard) at the North Face Endurance Challenge 50-miler near San Francisco on Saturday then wrapped up the weekend with a 2:33 marathon at CIM. The human body is inspiring, especially in the hands of guys like Mike.

Update pre-Leadville

It's a week until my last main race of the year, certainly my last ultra, at Leadville Trail 100. Last year was so much fun with two weeks of Colorado fun, including seeing some of the Hardrock 100 course in the San Juans.

This year I didn't have the Grand Slam to deal with so I was able to fit in the Badwater pacing on the adjusted, non-Death Valley route (see write-up by Eric Spencer here) plus the San Francisco marathon three weeks prior to Leadville race day. That marathon is a race I love, especially with the section running over the Golden Gate Bridge and back. In addition, the local ultra community was out in force with some good banter on the start line with the likes of Alex Varner, Jorge Maravilla and Devon Yanko. A quick summary - I had a head cold but wanted to move my legs a bit faster than any time since Western States, so I ran a 2:43 negative split (1:22/1:21). Much more encouraging than my fitness pre-Leadville last year where I felt worn down with no speed at all. At a guess I'd say I could have run a marathon just under three hours at Leadville last year, so that seems like an improvement.

For the past week I've been staying in Leadville for the period pre-race (10,150ft), compared to Durango (6,700ft). I did get up higher for a few days last time, but this year I've already summited three 14ers at Mt Elbert, Mt Massive and Mt Sherman (see photos below). I also had a few days at 6,200ft at Lake Tahoe before coming to Colorado.

So on paper my preparation is better and I feel stronger and better adapted to altitude already, with another week left. Who know if that'll translate to a better run, but it feels good to be ready. A last minute addition to the field of Rob Krar means the course record is certainly under threat, plus Mike Aish has the potential to run around that time if he can nail a race this long and Zeke Tiernan returns after previously running one of the six sub-17hr times ever run on the course. The field may not be as deep as somewhere like Western States but at least one guy will nail it and run a very fast time.

Some photos from the past few weeks:

Tahoe sunset

Sunrise over Emerald Bay, Tahoe

Tahoe sunrise at Emerald Bay

View from Mt Tallac looking away from Tahoe

Echo Lakes, Tahoe

First day in Colorado, near Leadville at 12,000ft

Mt Elbert (tallest mt in Colorado) with Dana Kracaw and Alberto Rossi

Mt Massive from Mt Elbert

Twin Lakes on the Leadville course

Looking down at Leadville from Mt Sherman

On the way up to Mt Massive

Selfie on top of Mt Massive

View from Mt Massive

Telluride Valley from above

Bridal Veil Falls, Telluride

We're in an ultra boom right now. Even the construction industry knows it.

Race Weekend Again - Big Sur Marathon

Bixby Bridge, halfway along the marathon route

I'm happy to get through the past three weekends uninjured and feeling pretty good overall. First was Lake Sonoma 50, then the Boston Marathon and finally the Big Sur Marathon. As well as enjoying three spectacular and incredible races, I wanted three sets of tough runs to host fitness for the summer 100s. Even by running Lake Sonoma at a comfy pace, it was still long and tough enough to be a perfect work-out. Then two marathons at fast (for me) but not quite 100% efforts worked on the speed when tired, especially by not taking backing off on the training much between races.

It's a fairly high risk strategy but over the past few years I've gained a good idea of where my red line is for injury and over-training. Plus with the proliferation of super-fast runners moving to ultras and succeeding, it's more and more important to work on speed - just look at the top men at Lake Sonoma this year, all with very fast marathon times.

Big Sur was as beautiful as ever along the hilly California Highway 1. Usually there's a fierce headwind but this time the air was fairly calm. I felt fast on the flats and downhills but the fatigue showed on the ascents, as can be seen in my highly erratic pacing, especially in the second half of the race. However, 2:41 following the 2:39 at Boston was very positive, particularly since it involved a slight negative split.

Much as I'm happy with the past few weeks and feel fitter and stronger, it doesn't remotely compare with Mike Wardian's win at the North Pole Marathon followed by a couple of fast short races the next weekend, then Boston (2:23) and a win at Big Sur (2:27). He set the masters' record for Big Sur as well as breaking his own record for Boston to Big Sur (that's an official thing which a lot of people enter) with 4:51 combined time. I'd say that sets him up well for a string run at Comrades in South Africa in a month...however, former Comrades winner and race team manager for Nedbank, Nick Bester, tweeted to Mike:

"Congrats on your marathon-just to (sic) close to @ComradesRace to take on the big dogs of Ultrarunning in the World."

In general I'd agree, but not in Mike's case.

The race was also a great chance to bump into plenty of ultra runners, both existing and new friends (all Bay Area races are like this now), plus Bart Yasso from Runners' World and the fastest American female marathoner ever, Olympic medalist Deena Kastor. Both are extremely friendly, approachable and have a lot of time for runners from all backgrounds, even those who want cheesy photos - just look at my grin!

How to look like a giant - stand next to a female pro marathoner!

Here are some scenic shots of the Big Sur race route, showing why the race sells out so fast. Thanks to all the organizers and volunteers, especially Stephen Butler who looked after the elites and made life easy for Amy to enjoy the trip down as a spectator too.

Running For The Experience - Boston 2014

Newton Hills. Photo: Josh Niforatos.

At the moment I'm in the middle of the key part of my build-up for Western States 100 by running races for a few weeks in a row. Not all-out, 100% efforts because that would either lead to injury or burn-out. Instead it's a balancing act of getting in runs that provide quality training for endurance, speed and hills.

On top of that there's no reason the races can't be iconic, inspiring and exciting. That's why I picked Lake Sonoma 50 a week ago with a world class field combined with a great route and organization. Another obvious choice for me was the Boston Marathon, especially after the bombings last year. I've run Boston three times before and loved it, but as soon as last year's events unfolded I wasn't the only one to swear to sign up for the redemption and pride edition in 2014.

A road marathon like Boston is excellent for working on sustained speed and making the easier sections of a 100-miler much easier to cruise (yes, there is method to my madness). However, there are moments that are worth experiencing even if they don't fit in with a perfectly planned build-up to a race. After all, in a few years when I look back at my running career I want to reminisce about memorable events and trips in a lot of different styles (road, trail, jungle, desert etc).

The global running community and city came together in the expected, and genuinely up-lifting, show of spirit at Boston, as captured by Scott Dunlap in his blog. It will remain one of my favorite memories for years to come, plus the extremely fast runs of many ultra runners were enough to make me want to train harder and more intelligently. Here are a few speedy ultra runners:

2:19 Uli Steidl (1st Master)
2:21 Matt Flaherty
2:23 Matt Laye
2:23 Mike Wardian
2:23 Blue Benadum
2:32 Alex Varner (a week after fourth at Lake Sonoma despite slowing a lot in the second half)
2:41 Magdalena Lewy Boulet

I aimed for a hard effort but kept on training as normal in-between races so was happy with 2:39 with a 1:17/1:22 split. Usually I'd call that bad pacing but I wanted to test my legs and it felt like a low 2:30s marathon would have been feasible with a taper, which is as fast as I've ever been. I bumped into fellow ultra coach, Jason Koop, at the start and we ran the first half together before I backed off, then I caught him up near the end and we crossed the line waving and playing up to the crowd.

So for those wanting to run Boston one day, this year was a timely reminder of why this race is special. I know I'm fortunate to be able to pick and choose my experiences rather than relying on lotteries or unobtainable entry criteria (except the Olympics). Thank you Boston and congratulations to all the runners, especially Meb's amazing victory and Rita Jeptoo's third win and course record.

Full results here.

Gear:

Scott Race Rocker 2.0 shoes
Clif Bar Shot gels
Drymax Max Protection socks
Julbo Dust shades

International Road Marathon Comparison (updated Dec 2013)

Big Sur Marathon start, before it gets scenic

Back in 2011 I wrote up a comparison of the road marathons I've run around the world since I thought it could be useful for people when deciding which ones to choose. There's a lot of great races out there and many in locations that make for a great trip - a perfect way to see some fantastic cities. This update includes races I've had the chance to go to in 2013 and covers the west coast of the US in more detail than most areas.

Bear in mind the list isn't exhaustive but includes well over 50 different marathons across the world, including a good portion of the most well-known ones, so there's some decent variety.

After each description I show my estimate of how many minutes to add on to your perfect time due to the course/conditions for a three hour marathoner to give a comparison, so add on more of less minutes in proportion for your pace.

Amsterdam Marathon, The Netherlands (October) - Very fast course with typically perfect weather. Helps to be at near the front but not too big a race. Pancake flat and not necessarily very scenic but it does finish in the 1928 Olympic stadium so you can pretend you're finishing an Olympic marathon around the Great Depression, which isn't that far off the truth. Highly recommended, especially as it's a good excuse to visit the legal(ish) version of Sin City. ADD 0 MINUTES

Arizona Rock 'n' Roll Marathon, Arizona, USA (January) - If you want to have no off season then this is a great one to focus on for pure speed with comfortable temperatures and a slightly dull, but flat course around the Phoenix megapolis. They bill all the Rock 'n' Roll series races as a party but it's probably the most corporate running experience you could ever have (pay extra for VIP toilets at the start!) with less music along the course than many big city marathons. But the point of this one is really to have an easy course that's fast and to get away from winter snow. ADD 0 MINUTES

Athens Marathon, Greece (November) - Not particularly pretty but it does cover the original route from Marathon to Athens which is 24 miles, so it includes a loop to reach the adjusted distance of 26.2 miles. Flat first half then gently up before the last quarter is all downhill, finishing in the 2004 Olympic stadium. Kind of has to be done at some point just because of the history, but no need to do it a second time. ADD 2 MINUTES

Barcelona Marathon, Spain (March) - A great city to run around and a fast course too. Beautiful views of the sea and less overcrowding than at some of the larger city races. ADD 0 MINUTES

Beaujolais Nouveau Marathon, France (November) - a large percentage of people run in costumes and the race is similar to other wine country marathons like Medoc in that it's a way to celebrate the new season's wines. Wine, bread and cheese at every aid station, including pre-race so it's not exactly a fast marathon for most people. The highlight was running down steps into a wine cellar, past huge barrels of wine and an aid station, before running out the other end of the cellar and continuing on the course. ADD 5 MINUTES

Belfast Marathon, Northern Ireland (May) - Often windy, rainy and with a few hills to slow people down, yet strangely enjoyable even with sections along a motorway out to the airport. But running through republican Falls Road and loyalist Shankill Road with their sectarian murals is an interesting experience (especially if you're English). ADD 3 MINUTES

Berlin Marathon, Germany (September) - Fastest marathon course I've seen and the multiple world records broken there (the last four men's records were set there...excluding the disallowed Boston 2011 time). It starts on a wide road so the masses get moving faster than at similar-sized marathons. That allows more of the field to have a fast start, although many people still inevitably have to go very slow in the initial miles. Beer at the finish too. ADD 0 MINUTES

Big Sur International Marathon, California, USA (April/May) - Adding the word 'International' shows the aim of having people travel from all over the world and it fills very quickly but has a reasonable-sized field of 4,500 runners. Incredibly scenic along a beautiful stretch of California coastline but this is generally one to enjoy the views rather than go for a time. There's also a Boston 2 Big Sur challenge for people who run both, usually about a week apart. ADD 4 MINUTES

Boston Marathon, Massachusetts, USA (April) - In the US this is the big one everyone wants to get to thanks to the need to qualify, the history and the fact the locals get into it more than for any other marathon I can think of. I love it and it does feel special but it's not the fastest course normally due to cross-winds and those famous Newton Hills. Highlight is definitely the Wellesley girls whose screaming you can hear a mile before you get there at halfway. 2011 had a tailwind for much of the course but the 2:03:02 by Geoffrey Mutai may not have been an official world record due to the net downhill and point-to-point course, but I have no doubt it was the best run ever. This course can be fast, but on average ADD 2 MINUTES

Brussels Marathon, Belgium (October) - Pretty parks along the course and you get to see a good selection of the Brussels scenery including parts of the EU bureaucracy. Warning - your time may be worsened if you sleep through your alarm on race day like I did. ADD 1 MINUTE

Carlsbad Marathon, California (January) - Want to get away from the winter cold? This is certainly a good option in South California and is well organized with a pretty course along the beach-front for most of the race. The half marathon attracts a world class field and the marathon is reasonably competitive too, but this isn't the place to come for a fast time due to the rolling hills (especially the big one at mile 9) and 900ft of ascent. ADD 4-5 MINUTES

Copenhagen Marathon, Denmark (May) - Much of the course is run twice with overlapping loops, but I wasn't very inspired by the course which was fairly average, without too many memorable sights. ADD 1 MINUTE

Crater Lake Marathon, Oregon (August) - There aren't many road races in National Parks and this one circumnavigates the hilly road around the Crater with views of the lake most of the time. Plenty of big hills plus the elevation is mainly between 7,000ft and 8,000ft so it's not fast. It also finishes with a nasty steep two mile climb up on a fire road then straight back down the same way to trash the legs. ADD 16-20 MINUTES

Dublin Marathon, Ireland (October) - Not a very scenic course, with wind and some small inclines to make it slower. But it gives an excuse to drink Guinness where it comes from and hang out with the Irish. ADD 3 MINUTES

Duchy Marathon, England (March) - One of the oldest marathons in the UK which used to be extremely competitive for a small event, attracting the top British marathoners back when if you ran a three hour marathon you were last. Surprisingly tough course with a beautiful exposed coastal stretch that can be blustery and has to be run past twice. ADD 4 MINUTES

Edinburgh Marathon, Scotland (May) - Net downhill but not a fast course thanks to the majority being along the Scottish coastline, famous for howling winds and rain. Only the first four miles are really in Edinburgh then it heads out along the coast into a prevailing headwind which turns into a tailwind on the return last eight miles, still finishing way out of the city. The out-and-back is lonely in terms of supporters but then has the entire field supporting each other as they run past both ways. ADD 3 MINUTES

Eugene Marathon, Oregon (Apr) - Fast and flat, as befits 'Track Town USA' and the home of so many Olympians. There's something special about finishing around the historic Hayward Field track and the weather will probably help your speed, even though it'll probably be wet. ADD 0 MINUTES

Florence Marathon, Italy (November) - The first few miles are downhill so it's easy to go off too fast, then dead flat along the river for most of the rest of the way. One of the best city marathons for scenery as well as being incredibly fast if you don't overdo those first miles. It includes virtually all the main tourist sights in one of Italy's most beautiful (and romantic) cities. ADD 0 MINUTES

Fukuoka Marathon, Japan (December) - If you get a chance, you're male and you're reasonably fast then you have to do this race at some point. Before there was a marathon world championship, this was the effective race where the best male marathoners came to duke it out. There's two qualification times: sub-2:27 for the A standard and sub-2:40 for the B standard with each having a separate start. You line up in rows in the exact order of your qualification times and can't drop below a 2:45 marathon pace or you get pulled from the course. It's a unique experience with a lot of crowd and TV support from the marathon-crazy Japanese. So if qualifying for Boston is too easy for you, give this a go. Highly recommended. ADD 0 MINUTES

Louis Persoons Memorial Genk Marathon, Belgium (October) - Not many marathons to choose from in January, especially in Europe, and this one has since moved to October. This is a very small, cosy race with a multi-loop course using bike paths and small sections of easy trail. It's a shame they moved it to the middle of the Autumn marathon season instead of the sparse winter marathon famine. It was a novelty to run this in the snow but that's unlikely any more. ADD 2 MINUTES or 5 MINUTES if under snow

Halstead and Essex Marathon, England (May) - A two-lap course with rolling hills in the Essex countryside. Full of people who didn't get a spot in the London Marathon and plenty who did it too. ADD 3 MINUTES

Hastings Marathon, England (December) - I'll include this even though the race was a one-off in 2008 to commemorate 100 years since the London 1908 Olympics where the marathon distance was defined. It may come back at some point and it'd be great if it does. A rolling course including some beach running near the finish and a generally fun, low-key event. ADD 3 MINUTES

Helsinki Marathon, Finland (August) - I did this to complete the set of Scandinavian capital city marathons and it rained. Surprisingly interesting course with some waterfront running and random city streets. But it finishes in the Olympic stadium built for the 1940 Olympics but used in the 1952 Olympics, which is a plus. ADD 2 MINUTES

Honolulu Marathon, Hawaii, USA (December) - The definition of a destination marathon but some gentle climbs and guaranteed humidity and heat mean you'll be slowed. You probably won't mind since it just means more time to enjoy running in Hawaii. And you'll be doing it with a lot of other people since this is one of the largest marathons in the US, plus the out-and-back course lets runners cheer each other on (and lets you see a lot of costumes). ADD 8 MINUTES

Lake Tahoe Marathon - Emerald Bay Marathon, California/Nevada, USA (September) - Day one of the triple marathon around Lake Tahoe, and each is one of the most spectacular road marathons out there. Not the fastest course thanks to the big climbs and 6,000ft altitude plus most people will be doing the marathons over the next two days too. Fit this in if you get a chance since it's a perfect excuse to go to Tahoe and do so outside of the main tourist seasons, yet often with great weather. ADD 4 MINUTES

Lake Tahoe Marathon - Cal-Neva Marathon, Nevada/California, USA (September) - Day two of the triple or a stand alone race and the fastest of the three days with smaller climbs and a net downhill from the highest point of the three days (7,000ft) back to the lake level. Easy to hammer those downhill miles too fast and ruin the legs, but if you're doing all three days it's easier to be sensible. ADD 2 MINUTES

Lake Tahoe Marathon - Main Marathon, California, USA (September) - This is the biggest race of the three days and the one that has a lot of single day runners. It's also probably the hardest with some nasty climbs up to Emerald Bay and the best road views in Tahoe (where the first days starts). After the crest of the hill its downhill then flat for the last six miles then a barbecue on the sandy beach. ADD 5 MINUTES

London Marathon, England (April) - In the UK this is THE marathon and most people don't even realize there are other ones out there. Most people run for a charity with a huge number doing so in costume and there's a lottery for non-charity entries, although foreigners can just buy an over-priced package to get in. If you want to run a fast time (and you definitely can on this course), then you'll need to qualify with a 'Good For Age' or Championship time to get near the front or you'll be stuck walking with the masses, being deafened by the crowds, especially near the end. ADD 0 MINUTES (more if not at the front of the start-lines)

London Marathon through Canary Wharf

London Marathon - 1908 Olympic Route, England (July) - This course from Windsor Castle to BBC Headquarters may never be used again, but was recreated (without road closures) for a centennial commemoration of 1908 in 2008 by the 100 Marathon Club. Not a great route, including some dodgy areas of town but it has the same appeal as doing the Athens marathon and maps of the course can be found online if you want to try it solo. ADD 3 MINUTES or more if you allow for traffic and map navigation

Luton Marathon, England (November) - A three-lap course with joys such as scary council estates where you may get mugged mid-race, nasty headwinds that somehow follow you around the loop and the chance of cancellation due to icy roads. But it does have a good challenge for a small race, in that there's a three-man relay to race against. ADD 5 MINUTES

Luxembourg Night Marathon, Luxembourg (May) - An interesting twist in this race is that it starts soon before sunset, heading through the bridges and old buildings of the city. As it then gets dark part-way through the race, the final mile has candles lining the route and then finishing in an indoor stadium with techno music and disco lighting. Not a fast course due to the continuous rolling hills but pretty and unique. ADD 4 MINUTES

Marrakech Marathon, Morocco (January) - Maybe not the most effective organization but it's a great city to visit and weather will tend to be at least comfortable, but possibly hot. The course is mainly outside the old town with the souks and windy little side-streets so has some desert-like views but it's all on flat roads so is very fast if the heat stays low. ADD 2 MINUTES

Malibu Marathon, California, USA (November) - Want an excuse to visit the home of the stars and maybe even LA too? This course tends to have good weather, sometimes a little on the hot side and starts inland before running along the Pacific Coast Highway with some gentle hills, especially nearer the end. ADD 2 MINUTES

Napa Valley Marathon, California, USA (March) - Scenic point-to-point run through the Napa wine region with your weight in wine as a prize if you win (they're smart - the winner is unlikely to be big). The course rolls slightly but is quick in general with comfortable, if potentially wet, conditions. ADD 1 MINUTE

New Forest Marathon, England (September) - A scenic run through this forest in the south of England on roads with very small trail sections. Some gentle rolling paths and wind can slow the pace slightly but generally a relaxed and enjoyable smaller race. ADD 3 MINUTES

New York City Marathon, New York, USA (November) - The world's biggest marathon with multiple start areas and routes that stay separate until several miles into the course. This one has to be on every marathoner's to do list despite the fact it's fairly tough due to the bridges acting as nasty hills. If you want to run fast here then you need to qualify to be at the front but the times required are tightening from 2012 due to the popularity of the race (for a senior man it will be 2:45, with times dropping for masters' age groups). It's a fun race with a chance to see plenty of NYC, much of which you might not need to really see, so this is really about the experience and it isn't cheap (I can't think of a more expensive entry fee for a road marathon). Don't expect to be running in those early miles or where the starts merge later on unless you're very near the front. ADD 3 MINUTES (much more if not in the front corrals)

The New York Marathon start line

Newport Marathon, Oregon, USA (June) - An ideal race to go for a time plus some scenic views of the sea, a large bridge and along a river in the beautiful Oregon coast. Small enough that everyone can run immediately but fast and flat enough to let people nail the race, especially since the weather tends to be ideal for running. Only remotely difficult bit is a tiny hill in the first few miles, unless you decide to do the oyster challenge and eat as many oysters as you can as you go past the oyster farm on the way out and heading back (current record 80 oyster shooters).  ADD 0.5 MINUTES

Night of Flanders Marathon, Belgium (June) - The marathon isn't the main event here as it's more focused on the 100k which has previously been the 100k World Cup race. But the courses are the same and the 100k just includes more loops through the countryside and small Flemish villages. The novelty here is that it starts in the evening and so some of the marathon is in the dark while most of the 100k is. Flat, slightly windy and with each lap going past weekend revelers in bars (who seem to be oblivious to the race). ADD 2 MINUTES

Oakland Marathon, California, USA (March) - Oakland doesn't have a great reputation and has very high crime rates, even though it's just across the Bay from San Francisco and near much less dangerous places. The marathon starts with a gradual then steeper climb up to Piedmont, which is the rich part of town and takes an effort. Then after 10 miles there's downhill into Oakland proper and flat, speedy roads. The front-runners spread out so if you go significantly under 3h pace then you'll run though much of the dodgy part of Oakland solo. So each time you see a cop blocking a road for the race, you'll be happy. This shouldn't be an issue for most people but I felt unsafe running along (having run through ghettos in Africa and several third world countries). ADD 3 MINUTES

Oslo Marathon, Norway (September) - A course that mainly goes along the bay in one of the richest and most expensive countries in the world. A chance to see Viking ships but if you want to do a Scandinavian marathon then Stockholm is prettier and more fun, not that this is a bad race at all. ADD 1 MINUTE

Oslo Marathon

Paris Marathon, France (April) - Starting along the Champs-Elysees by the Arc de Triomphe so that it's a very wide start allowing the field to spread out on the very gentle downhill. Then you get the chance to see most of Paris' sights, two very French parks and a finish back at the Arc de Triomphe. Fast course, beautiful course and it includes a trip to Paris - highly recommended. ADD 1 MINUTE

Portland Marathon, Oregon, USA (October) - Although Portland is a very green city in every way, this course shows less pretty parts of town and has a big bridge crossing around 16 miles. A relaxed atmosphere and not too large a field, plus a focus on making the race good for beginners and be female-friendly means this is a chilled race. People aren't fighting for position at the start like at many races. It'll probably rain and could be cold and windy so this isn't a super-fast course but is good as a first race or if you want to avoid the over-competitiveness you get at many races (particularly near the front). ADD 3 MINUTES

Prague Marathon, Czech Republic (May) - As my first marathon, this feels particularly special to me and Prague is always a great city to visit, particularly the ancient old town where the race starts and finishes. The course has been improved slightly since I ran it but still involves some running on boring roads away from the center. Fast, although some people may not like the flat cobbles near the start and finish. ADD 1 MINUTE

Prague Marathon start/finish area

Quebec City Marathon, Canada (August) - Not many marathons in August but this is a fun one that includes a chance to see a large part of the city along the water then finish at the bottom of the old town. Easy first half including some bike paths then there's a steep climb up to a big bridge halfway through and a prevailing headwind to the finish which can really slow everyone down. ADD 4 MINUTES

Reykjavik Marathon, Iceland (August) - Iceland is an interesting place to visit and the race coincides with their summer festival so the locals do the two things they're famed for - drinking heavily and being promiscuous (the latter is just what I've heard). The course is mainly along the Atlantic coastline and typically is windy, plus even August is generally cold. So even though this course isn't fast, it's the road marathon I've done the most and somehow led to four PBs in a row. But beware that if you run faster than 3h pace you'll be on your own for most of the time. ADD 2 MINUTES

Robin Hood Marathon, England (September) - This race in Robin Hood's locality in Nottingham follows the half marathon route, which is quite hilly, then heads off around man-made rowing lakes where there can be headwinds. A medium-sized marathon where a Brit is almost guaranteed to bump into a runner he or she knows. ADD 2 MINUTES

Rome Marathon, Italy (March) - This is one of the best road marathons out there and even has a quick course. Undoubtedly the most impressive city marathon course given you run past so many world famous sights (unlike, say, London which avoids most tourist areas). Starting and finishing at the Colosseum then including the Vatican, Roman Forum and everything else you'd want to include on a trip there. Some cobbles but they're flattened and shouldn't be an issue for 99% of people. Do this race and fit in a longer trip to Italy if you can. ADD 1 MINUTE

Rome marathon start (that's me dressed as a gladiator)

Salt Lake City Marathon, Utah, USA (April) - A net downhill, but starting at almost 5,000ft which takes a tiny toll on sea-level dwellers. The start is around dawn with the views of the mountains surrounding the city just starting to be lit with purples and blues, so that distracts you at first before some rolling hills. The half starts at the same point then splits off a few miles in before joining back up near the end. Some freeway running but generally a decent course for views. ADD 3 MINUTES

San Francisco Marathon, California, USA (July) - Even though its at sea-level with mild weather, this is probably the hardest city marathon course I've seen given the significant hills (ok, trail runners, it's flat in mountain terms). Starting pre-dawn means cold and probably misty conditions but the main draw is the chance to run over the Golden Gate Bridge on an out and back. I loved the course despite the fact it slowed me down a lot. Great excuse to visit a cool city too. ADD 4 MINUTES

Santa Barbara Marathon, California, USA (November) - A fast and generally flat or gently rolling course with a nasty hill at mile 23 that could put you off your target pace. Great atmosphere with a theme of supporting war veterans and the timing is around Remembrance Day/Veteran's Day. ADD 1 MINUTE

Santa Rosa Marathon, California, USA (August) - This small town race in wine country is very fast. Previously a two-lap course along a river, this is now a single lap with a small field and so an ideal course to go for a PB if you don't mind potentially running alone. ADD 1 MINUTE

Seattle Marathon, Washington, USA (November) - One of my favorite marathons and a good reason to go to Seattle just after Thanksgiving. Not a fast course but lots of running by the water before coming back inland to the finish, which includes some sharp hills. Another race run concurrently with the half marathon, but the half takes a short-cut so marathoners pop out into the back of the pack half runners, which can be really motivating given the mutual support runners provide to each other. ADD 3 MINUTES

Shakespeare Marathon, England (April) - A marathon in Shakespeare's base of Stratford-Upon-Avon which rolls through country lanes for two laps. Usually very close to the London marathon so it tends to include people unable to get a spot there. An ideal way to run through some gentle English countryside without doing a trail race. ADD 3 MINUTES

Silicon Valley Marathon, California, USA (October) - Out and back from San Jose to Los Gatos along a canal for most of the course, which is now defunct. The first half is gradually uphill then the return leg is fairly easy and the parks and greenery is better than you usually see in the area (I used to live there). ADD 2 MINUTES

Stockholm Marathon, Sweden (May/June) - Another of my favorites, this involves two slightly different laps across the islands of Stockholm with the only hard part being the double crossing of the long bridge back to the main city. It's scenic, involves visiting a great (if expensive) city, and usually has really pleasant weather although has been too hot a few times.  ADD 2 MINUTES

Sunriver Marathon, Oregon (September) - Fast and flat around the golf course of beautiful Sunriver Resort, just south of Bend, OR. Mountain views of the Cascades mean there's always something to keep you occupied and the 4,000ft elevation will barely have an effect. ADD 1-2 MINUTES

Tri Cities Marathon, Washington, USA (October) - A small race through all three of the cities that make up the Tri Cities, along the Colombia River. Completely flat except the four river crossings but these hardly affect your speed, although it can be windy so that's the only risk. Great for a PB attempt, but this may involve running alone given the small field. ADD 0.5 MINUTES

Tucson Marathon , Arizona, USA (December) - A net downhill course starting at around 4,800ft and finishing at 3,000ft, this looks super fast on paper. In practice there are a couple of reasons it's maybe not quicker than other marathons in this list. Firstly, there's a prevailing headwind for much of the race which negates much of that downhill. Secondly, around 10 miles are flat, rolling or uphill and that wears the body down when mixed with the headwind. Finally, those downhills can wipe out your legs with the additional pounding and impact. Even as a trail runner focusing on huge amounts of downhill training, I found my legs were struggling near the end, purely due to the hard surface and leg damage. ADD 1 MINUTE (MORE IF YOU'RE NOT A STRONG DOWNHILL RUNNER)

Tucson marathon course profile

Valencia Marathon, Spain (November) - This race used to be in February and filled a gap in the calendar nicely but has since moved to November. A surprisingly good-looking city with some interesting modern architecture which you see along the route. It's also a well-designed course that is completely flat and easy. ADD 0 MINUTES 

Vilnius Marathon, Lithuania (September) - One of the things I love about running is that way it takes me places I wouldn't ever think of going otherwise. Lithuania is one of those places and it's a beautiful small city with plenty of Gothic architecture, windy little streets and, I found, rain. The course varies from old city streets to bike paths through woods plus it's not got any obvious difficulties. ADD 1 MINUTE

Warsaw Marathon, Poland (September) - As with Vilnius, I probably wouldn't have visited this historic city if it hadn't been for the marathon. It's a larger race but not as interesting since it includes some Eastern Bloc-style views of concrete faceless buildings and boring main roads as well as some of the old town. ADD 2 MINUTES

Zurich Marathon, Switzerland (April) - I usually prefer to run in the mountains when in Switzerland, for obvious reasons, but this marathon is executed with typical Swiss efficiency. Plus it has great views the whole way since most of it is out and back along Lake Zurich with the mountains adding a perfect backdrop. The course does have some gentle rolling sections but is still fast. If you miss out on London, this is a more than adequate alternative. ADD 2 MINUTES

I'll try to update this with additional marathons when I run more of them, but for now that's been fun to remember some fantastic trips in the past few years. Hope you find it interesting and useful.