Lake Sonoma 50

Lake Sonoma has become an incredibly competitive major race on the trail circuit, partly due to it offering Western States entries to the top three (or potentially four) men and women. To avoid over-racing this year and given a focus on Western States and Leadville, I ran it like the first half of an 100-miler, planning to run with Nick Clark. He was also taking things a little easier since he's racing UTMF in just under two weeks.

Unfortunately I missed the start since I was in the toilet queue and got going from the back of the pack. Since I wanted to keep the pressure low this worked out fine, but meant I only caught up to Nick just after the final aid station.

What I didn't miss out on were the great views of the lake on a course that didn't contain any hills bigger than about 600ft but still crammed in over 10,000ft of ascent. A fantastic out-and-back route where the course records were broken, as expected. Full results here.

Things felt fairly comfortable except the final couple of miles with Nick. He just wanted to get it done by that point and pushed a little more than I wanted, but we crossed the line in joint 18th. Here's the Strava file that lost a little signal in the early fog and gratuitous tree cover. Legs felt surprisingly good hiking Mt Diablo today, so it looks like the training is paying off.

Around mile one due to the road start to allow space to spread out before the single track.

First full aid station.

Running with Kaci Lickteig for half the day as she got third, under the old female CR.

Foggy morning

irunfar's Bryon Powell and Kim Gaylord.

I posed for this one, although this is roughly how the leaders must have run every hill.

Sage Canaday after the turnaround en route to third

Ryan Gelfi.

Bay Area giants making me look like a short-arse at the turnaround. Jorge Maravilla (left) wasn't running due to injury and Matt Laye is saving himself for Boston nine days later.

Low water levels due to the drought.

Nick Clark at the end. Over the past 250 miles we've raced each other our total time is just a few seconds apart.

16 miles from the finish, so the sign lies - that's pretty close to the end.

Plus a few more shots courtesy of Ultra Running Magazine.

Gear:

Scott Kinabalu T2 2.0 shoes
Clif Bar Shot gels and bloks
UltrAspire handheld bottles with new 2014 nozzles
Drymax Trail Max Protection socks
Julbo Dust shades

Races As Training Runs - Super-Compensation

In the latest edition of Ultra Running Magazine (April, 2014) I discuss using races for purposes other than racing all out for the best time or place. Related to this is the concept of super-compensation, involving subjecting the body to a greater than usual training load or stress which leads to muscles being forced to adapt and improve.

This is the time of year where many runners are building up to their focus 'A' race. Many of the people I run with as well as many I'm coaching are preparing for Western States 100. WS100 is also my target event right now and it's just under three months away so I'm getting into the peak phase of my training.

Super-compensation in practice

At this stage in the build up to a focus race I find it's really beneficial to run several races in close proximity, but off maximum effort. It gives an effective boost to endurance by using super-compensation since the period of racing involves a greater workload for the body to deal with, but not too much extra. The key here is having a period (in my case for about 3-4 weeks, but this varies depending on individual circumstances and the level of training a runner has reached) of slightly harder effort by the body, derived from a mixture of a little more volume and intensity. Choosing interesting and exciting races also helps.

There's a very fine line here to avoid over-doing things with much higher risk of over-training leading to fatigue and lower performance or injuries. Possible errors include:

- Running the training races too hard with intensity above the optimum for adaptation

- Increasing total mileage by too much with volume above what the body can withstand without overtraining

- A combination of a little too much of each of the above factors

- Picking up a small injury during the races and continuing to race, thus making it much worse

I wouldn't recommend the tactic of using multiple races in every situation for every runner, but it can usually be adjusted effectively.

Below is the example of my current training using races off maximum for super-compensation through the month of April this year.

- Mileage increase from around 80 miles/week to around 100 miles/week for four weeks

- Races as follows but with flexibility over the effort levels:

1. Grizzly Peak 50k (6,700ft ascent) 4/5/14 - comfortable pace, approx 100-mile effort

2. Lake Sonoma 50 Miler (10,500ft ascent) 4/12/14 - comfortable pace, approx 100-mile effort

3. Boston Marathon 4/21/14 - hard effort but a much shorter amount of time

4. Big Sur Marathon 4/27/14 - hard effort, but less than at Boston

Note the most important part of this process is the ability to be flexible and adjust the effort as required if the body seems overly tired. Potentially not starting races is an option but that's only likely if an injury occurs.

Grand Canyon Rim2Rim2Rim - Super Hero Edition

Pre-Rim2Rim2Rim at 5:30am

One of the biggest perks of being an ultra runner is that it allows us to get deeper into beautiful landscapes in shorter spaces of time. A great example is the Grand Canyon, a place most tourists only see from the rim but a runner can cover from one side to the other and back in a day.

The fastest route chosen by those aiming to set a fast time is about 42 miles with 11,000ft of ascent, plus the same descent, using the South Kaibab Trail then going up to the North Rim and back to the same point. I hadn't seen much previously except the South Rim so went along a marginally longer route going down the South Kaibab Trail but coming back via the Bright Angel Trail, making it closer to 45 miles.

Like many ultrarunners the Rim2Rim2Rim route was a bucket list run for me and it lived up to expectations. I ran with Sean Meissner, who paced me at Leadville and Wasatch last year. A few days before the run I saw a photo of Sean online at a recent race in an, umm, disturbing Superman costume so suggested he wear that through the canyon while I wear my old Spiderman costume (here it was the last time I used it). We were also joined by David Sooter and John Moore who didn't get the memo about wearing something stupid :)

Here's a selection of photos highlighting the beauty of the Grand Canyon. A great day by all accounts and virtually dawn to dusk on trails. This was the route.

Done!

Mt Diablo Videos

Mt Diablo in the background along Shell Ridge, from my run yesterday

I'm using Mt Diablo in the Easy Bay of the San Francisco area as my main training area for hills currently and today was my tenth ascent of the year. It's about a 3,500ft net ascent from the trail head, although today I went on a longer route that racked up about 4,400ft in the steepest 13 miles. I thought I'd try out my Go Pro too, expecting the footage to be vomit-inducing. It is, but still a fun experiment. This is the route I used.

Since running uphill is extremely undramatic and looks very slow in video, I chose a few short downhills and one flat section. None of the technical sections since I had to run them holding a camera out in my hand, but I did move at a decent pace with speeds kept between 3:20/mile and 4:30/mile in the videos except the flatter section close to Juniper Campground.

Enjoy the roller-coaster - don't worry, all the videos are short, but I think they prove that carrying a camera while running only works if you're JB Benna and have an elaborate set-up on a stick (you'll know what I mean if you've seen him filming or have seen his work in 'Unbreakable').

Firstly, a section on the Summit Trail very near the top and through an area that was burnt last year (all around 4:30/mile pace):

Then half-way between the summit and Juniper Campground (low 4:00/mile pace):

A flatter section along from Juniper Campground (7:00-8:00/mile pace):



Finally the Widowmaker climb below Juniper Campground, in reverse (3:20-4:00/mile pace):

I know that anyone watching these is probably hoping for a dramatic fall, but I'll save that for next time and get some cash from America's Funniest Home Videos, or whatever that show's called.

Also, here's an article about downhill technique that I wrote a while ago but that fits in with this subject matter. No shaky videos.

Rocky Raccoon 100 Race Report 2014

Sub-24hr finisher buckle

On my fourth trip to Huntsville State Park in Texas, my first priority was to bump up my finish percentage to 50%. The first year (2010) I came in injured and only ran because I didn't want Western States to be my longest run ever (it still was since I stopped at 80 miles at RR100). The second time I was given the misconceived idea that flat 100-milers are easy (12:44 course record) because none of it felt hard and I could comfortably have kept running. Third time wasn't the charm as I had that CR on my back and went out too hard in a spectacular thunderstorm, burning out my muscles and pulling a hip flexor to watch Hal Koerner run a masterclass for his win.

So this time I planned to use my experience from grinding out the Grand Slam races last year. There were so many tough parts of that challenge that I knew RR100 would be a shorter length of suffering, even at the worst case scenario. However, the selective memory all humans have meant I always come into races forgetting how much I'll want to stop and give up when it gets tough.

Although not on a par with Western States, the men's field had a lot of top runners who could run sub 14 hrs on paper. However, the women's field was more stacked with four of the top eight ranked athletes from the Ultrarunner of the Year listings, including the top two, Michele Yates and Pam Smith. In the end the only one of these four to finish was Kaci Lickteig, in second behind defending champ, Nicole Studer.

95%+ humidity the whole day caused carnage throughout the field and meant the sensible runners who didn't focus on their watches too much did better. Many of the lead men dropped through the first few loops, including Dave James who led from the gun to mile 20 and Peter Hogg who took over that lead until mile 56. I ran a lot of miles with Peter but we both felt the humidity and I backed off earlier than he did so was able to rally again and keep things together.

When I set the course record I ran every step and barely noticed the hills. This time I started walking the couple of tiny steep sections from lap two onwards to keep my intensity down. In addition I walked through each aid station and about 100m past it to take on food, something which stopped my stomach going over the edge...although it got close.

End of lap 1 with Dave James ahead and Peter Hogg right behind. Photo: Eric Scheider.

Several laps later, chasing Matt Laye. Photo: Eric Scheider.

However, it was Matt Laye who did a textbook pacing job, with only about five minutes between his fastest and slowest lap. In contrast, I had almost 30 mins difference! I've been doing training runs with Matt recently and had offered tips for his first 100 miler on those long efforts. Clearly the downhill speed sessions we did (like this one on Strava) paid off.

Matt's an experienced and highly trained runner but he dealt with the conditions, pacing and inevitable difficulties later in the race as if he was a smart 100-mile veteran. He passed me at the Damnation aid station at mile 66.2 and was seven minutes ahead by mile 80. The final loop had more darkness than I'd hoped for (it gets dark soon after 12 hours of running) and my headlamp was set to too low an intensity since I can only change that via my laptop. It added some annoyance but I kept going at a respectable pace with the full knowledge that leaders have been passed right at the end in 100 milers, despite seemingly insurmountable margins.

For example, there's Graham Cooper's 2006 victory at Western States where the leader collapsed just before the finish and was disqualified for being assisted (I'm sure there's a little more nuance to it than that). Or Jason Lantz taking the lead at the Vermont 100 last year at mile 98.5 - I was watching out for him since he was at RR100 and had finished a long way ahead of me in Vermont in a horrible, humid day that wiped me out early.

100s are never easy, just fast or slow, so I didn't expect to cruise all day long. However, I could certainly tell that by about 30 miles my legs had less pep in them than expected from my recent (shorter) training runs. It's hard to tell what effect the Grand Slam had on my body because I felt broken at the end, but I wanted to finish this race even if there was some residual fatigue so I could learn more about my recovery. There was nothing serious going wrong and the humidity masks issues to make it hard to determine what was specific to the day and what might be a lasting effect from 2013. At mile 50 I was fairly worried that I'd need some serious down-time to really rest, but by the end it was just dealing was normal 100-mile crap. Three days later my legs feel good enough to run, but I won't be doing that for at least a couple of weeks.

In hindsight I'm very happy to finish and know that I gave it my all on the day so there are no regrets or 'what ifs'. Only 58% of starters finished, much lower than normal. RR100 isn't easy and 100 miles is always a long way to run. I may return to the race since I feel there are still improvements I can make but I now appreciate much more how well 2011 went.

Full results here. Thanks to the race organizers and volunteers for putting on a first class event.

The final finisher in 29:58. He was very emotional, as you can imagine.

Kit:
Scott Kinabalu T2 shoes
Drymax Max Pro Trail socks
UltrAspire Isomeric Pocket and 8oz handhelds
Julbo Dust shades
Clif Bar Shot gels and bloks

Crystal Springs 50k

There are a lot of trail races in the Bay Area in California. I'd be surprised if it doesn't have the greatest concentration of ultras in the world, plus many of those events have shorter distance options too so the whole family can get involved.

I've not lived in California for that long overall, just a year and a half in total over two stints, but I've been able to discover a lot of trails thanks to these races. At the least there's Brazen Racing, Inside Trails, PCTR and Coastal Trail Runs putting on these excellent events, but it was the latter that organized the Crystal Springs 50k in Woodside last weekend.

Trails over on the West Coast are sometimes described (by hardcore mountain runners) as too gentle, with too many switch-backs and too much grooming. As well as the really tough stuff, I enjoy these beautiful routes which often with vast miles of single-track. It's fun to have fast trails where you can hurtle along at break-neck speed, only to do a 180 again and again on the switch-backs.

This race didn't disappoint and it reminded me of some of the East Bay hills around Oakland. Towering redwoods covered most of the course with virtually no mud due to the current drought conditions in and around the area. Nothing too steep to be unrunnable and almost the opposite of a Skyrunning-style of course with just 4,500ft of ascent, but variety is one thing that makes running interesting.

Congrats to all the runners from the 5 mile race up to the 50k - full results here. I was very happy with 3:39 to take a few mins off the course record. Overall, an ideal pre-race tune-up for Rocky Raccoon 100 in three weeks. Strava file here.

Gear:
Scott Kinabalu T2s
Julbo Dust Shades
Drymax Max Protection Trail Socks
UltrAspire Isometric Pocket 20oz Bottle
Clif Bar Shot Gels

Tips For Leadville Trail 100 For Non-Mountain Dwellers

With Leadville's series of races opening registration on Jan 1st, there'll be a lot of people wanting to run but having second thoughts due to the elevation. As a runner who lives at sea level in California, this was certainly a concern for me in the 2013 100-miler since most of the race is above 10,000ft and the high point is 12,600ft on Hope Pass.

So here are some tips for how to approach the training and the Leadville Trail 100 race itself for the majority of us who don't live high in the mountains.

1. Plan to run a lot - sounds obvious, but LT100 is a very runnable course for the most part with long stretches of flat or near-flat running, despite it being a 'mountain race'. So switching between hiking on climbs and running the flats is a very effective tactic which allows the leg muscles get regular rests from the impact of running then feel fresher to restart when the terrain gets easier again.

2. Don't arrive a few days before the race - ideally spend well over one week in Colorado above 6,000ft. I'd recommend two weeks as a good minimum to start to see benefits in altitude acclimatization and this is how long before the race I personally went out there. The worst thing you can do is arrive between about two and six days before the race coming from sea level. Research (such as that summarized in The Lore of Running by Professor Tim Noakes) shows that arriving into a high altitude location for this amount of time pre-race means you feel the negative side-effects of being at altitude without noticeable positive adaptations. It's more effective to arrive the afternoon before the race, pick up your race number and then run the race before the altitude has time to affect you as much.

3. Hike above the high point of the race - if you can make more of a vacation of the race then hiking some of Colorado's fourteeners is a great way to spend time pre-race (not the last few days). It helps your body adjust to the altitude faster, strengthens your ability to hike and gives spectacular views.

4. Consider using an altitude tent - these can be rented and attach over your bed, allowing you to sleep with air that's more similar to what you experience at high altitude, although it doesn't replicate the pressure differential. Downsides are the cost, heat/humidy and the fact your other half may consider your 'hobby' to be too weird and ban you from doing any more races. If possible going to altitude is more effective, but time off work and a family vacation for two weeks in the mountains is a big commitment too.

5. Take it extra easy in the race - aim to keep your intensity low so your oxygen needs are also low. It's easy to get caught up in the excitement and try to run lots of the climbs because they'd be runnable at sea level. 10,000ft makes a big difference and the oxygen content in the air is almost exactly one third less than at sea level. That increases to a 38% oxygen reduction at 12,600ft (based on calculations from this source here). So if you can keep your effort level down you're less likely to feel the symptoms of altitude sickness, such as throbbing headaches. In particular, go especially gently on the two ascents of Hope Pass.

6. Eat regularly from early on - whatever your normal eating strategies in races, stick to it with more discipline in the early stages of LT100. Once you feel symptoms of altitude sickness (which you probably will to some degree within the race) it'll be especially hard to stomach anything and keep up your energy reserves.

7. Hope Pass is the key - if you treat the race as starting after your second descent of Hope Pass at around mile 58, then it'll focus your mind and your tactics well. Aim to get to this point feeling as good as you can and not getting caught up in mini races before that or trying to hit splits for particular finish times (like the sub 25-hr buckle). Run based on how you feel and concentrate 100% on looking after yourself to avoid serious issues for as long as possible. Many of these issues stem from the altitude on the 12,600ft Hope Pass and this is the cause of the vast majority of DNFs.

Good luck to everyone since it's a classic event.

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.