I stated at the start of this year I would try and keep upto date with the posting, well, having not posted anything for over 2 months, I would say I am failing miserably. Anyway, this will just be a very quick update on the latest events I have done with a view to try and get the blog back upto speed from now on (don't hold me to this though).
Sunday 12th August - Salisbury 5-4-3-2-1 (50k).
Ran as an medium/hard training run, met the lovely Sandra in the first 100yds, ran and chatted a fair bit until Sandra peeled off as this was just a bit of a jog before Ridgeway 85 (which she was 1st Female for 2nd year running, which has never been done before, awesome). I cracked on a little bit and was surprised to come home 14th Overall in 4:34, which was nice. Good course and good, well spaced CP's, just a little bit more road than I would like in the last 8miles.
Sunday 19th August - Everton 10K
This was a spur of the moment entry while I was down in Lymington with the family, and the fact that the profits support local charities, including a Hospice, meant I was more than happy to hand over my £12. It was blimming hot, and the vast majority of runners were sporting club vests, great, I was going to be in trouble here.
Slightly undulating course around the very quiet country roads, with one drink station at around 5k, but banging it at low to mid 6minute mile pace along with the hot weather meant I was gasping from around 8k and all I could think about was getting a drink. Had a really good scrap with a guy for the last 3k, and only did him in the last 200m with a massive sprint finish. Finishd in 41.13 and 27th of 278 runners, so not at all bad for a plodding ultra runner.
Sunday 16th September - Farnham Pilgrim Marathon
First time I have run this race, and I have to say I was really impressed, great course, well stocked CP's and friendly marshalls, topped off by the fact it was great value for money and a nice medal/t-shirt/goodie bag as well. Met my good friend UltraBobban at the start who was just out for a plod round having lost a bit of his mojo after his brilliant sub24hr on the SDW100 earlier in the year, I on the other hand wanted to race, and race hard.
Rob and I started at our own paces, and I was in the 2nd group of 6-8 runners for the first 3 or 4 miles, until a group of 4 or 5 went away, including the lead lady, who went on to win the race outright in 3:07 (wow). Turns out she is a 2:36 marathoner, so no surprise with that sort of speed, but very impressive. I had a really good race upto about 12miles and was feeling strong, but my right calf started to feel tight almost like it was going to cramp. So every time I landed on my right foot it was quite painful, by the time I got to 14miles I had asked a Marshall where I could get a lift back to the finish!!!
So for the next 12miles I had to nurse the calf round, and stopping to massage and stretch it out on about 5 or 6 occasions, which was frustrating as people were going past me, and I couldn't push the pace on the up, down, or flat sections (arrgghh). Thankfully the course was really, really good, and this helped take my mind off things, and I even managed to push it a little in the last 1/2mile to catch a few of the guys who had passed me, and a foolish sprint finish at the end considering the calf situation. So in the end I finished in 3:38 for 25th overall of 290 runners, so not bad at all, but I had my eye on finishing somewhat higher up, roll on next year so I can have another go.
Rob ran steady and was just over the 4hrs, which considering the lack of miles he had put in over the last 2 months was pretty impressive.
The calf is still causing me a bit of an issue, feels like I have a knot in there as getting the tennis ball onto it makes it feel 85% beter in minutes, so hopefully it will just ease off and sort itself out, but have physio booked for Weds just to give it the once over.
Next up for me is Abingdon Marathon, having been injured for this race last year, I had targeted it as a sub 3:10 attempt this year, but having again picked up a niggle, this might have to just be a jog round for fun, but fingers crossed, as if the leg feels ok I will give my all to go for the time I wan't.
Happy Running.
Monday, 1 October 2012
Saturday, 28 July 2012
Chichester Challenge 42km
Short catch up on my last race, the Chichester Challnge 42km (see, I dont always run Maras and Ultras!!).
It had rained so much over the previous few weeks, that they had to adjust the course as some sections resembled small ponds rather than wooded trails, which menat the start was delayed. Went off pretty strongly and apart from having wet feet within 200yds first few miles went ok, I was in a small bunch of 5 including a runner called Matthew (who I ran the rest of the way with) 4 guys ahead moving away pretty strongly. Couple of guys were then coming back towards me thinking they had missed a turn or sign, I checked the map and was pretty confident we needed to keep going and would come to a road, this thankfully turned out to be the case, and the two guys went away again. Going was pretty boggy and muddy in a lot of places and it was raining fairly hard which made going a fair bit harder than 2010 when I last ran in this event.
Matthew and I also decided that as this more a training run than a flat out race we would run all of the inclines no mater how muddy or boggy, which was pretty hard going on the couple of BIG hills that come very close together, but good fun.
At mile 18 or 19 we came out of the woods and one of the 4 lead guys was standing at the 4way junction and there was no sign and the map was slightly unclear (we later found out the sign had fallen down into the long grass). We looked at the map and decided to go down and right, we should have gone straight (oops). Long story short, we ran all the way down into the gulley of the hill, realised our mistake when we could see CP2 instead of CP4. We told CP2 who, as we would need to run a harder route to pick up CP4 signed our CP cards (thanks guys). We made our way across to CP4, which menat a long 1mile uphill road and lost one of the group, made our way along the correct route and thought we would have lost a load of time so we were surprised when we came into the finish to find we had come 7th and 8th!!
All in all a good event, which is through some lovely estates, some of which are only open to the public for the day of the event, and great value by the Rotary Club. I will probably go back again next year.
Happy Running,
It had rained so much over the previous few weeks, that they had to adjust the course as some sections resembled small ponds rather than wooded trails, which menat the start was delayed. Went off pretty strongly and apart from having wet feet within 200yds first few miles went ok, I was in a small bunch of 5 including a runner called Matthew (who I ran the rest of the way with) 4 guys ahead moving away pretty strongly. Couple of guys were then coming back towards me thinking they had missed a turn or sign, I checked the map and was pretty confident we needed to keep going and would come to a road, this thankfully turned out to be the case, and the two guys went away again. Going was pretty boggy and muddy in a lot of places and it was raining fairly hard which made going a fair bit harder than 2010 when I last ran in this event.
Matthew and I also decided that as this more a training run than a flat out race we would run all of the inclines no mater how muddy or boggy, which was pretty hard going on the couple of BIG hills that come very close together, but good fun.
At mile 18 or 19 we came out of the woods and one of the 4 lead guys was standing at the 4way junction and there was no sign and the map was slightly unclear (we later found out the sign had fallen down into the long grass). We looked at the map and decided to go down and right, we should have gone straight (oops). Long story short, we ran all the way down into the gulley of the hill, realised our mistake when we could see CP2 instead of CP4. We told CP2 who, as we would need to run a harder route to pick up CP4 signed our CP cards (thanks guys). We made our way across to CP4, which menat a long 1mile uphill road and lost one of the group, made our way along the correct route and thought we would have lost a load of time so we were surprised when we came into the finish to find we had come 7th and 8th!!
All in all a good event, which is through some lovely estates, some of which are only open to the public for the day of the event, and great value by the Rotary Club. I will probably go back again next year.
Happy Running,
Saturday, 9 June 2012
Stag Do + Kent Roadrunner Marathon
My apologies, this is a long post, even by my standards.
Had the pleasure of joining my good friend Ultrabobban on his Stag Do on Saturday, which involved Borough Market for food and Cider (8% stuff and I don't even drink cider normally!!!), Epsom Derby, Brick Lane for a Curry and then things get very hazy indeed. All in all a great day/night, and Ultrabobbans friends, who I had not met before were all top blokes, which made the whole day an absolute blast.
The only problem with having such a great Saturday was I had booked myself into the inaugural Kent Roadrunner Marathon for the Monday, and I certainly didn't feel fantastic when I woke up on Sunday morning!! The Kent Roadrunner had been organised by my running friend Ian (ably assisted by his partner Sandra) at the new Cyclopark that had only opened a week or so before in Gravesend, Kent. I wanted to do this race as A) my 1st Marathon back from injury, B) it had been organised by friends and C) it was also supporting Ian's chosen charity Kent Air Ambulance.
So, having done a 50mile week the previous week which included 20miles at 8.26avg pace, I had concluded that I would get round the Marathon, but had realistic/low expectations of my finishing time as I had the Stag Do on the Saturday and only 3 x 40+ mile weeks of training behind me since getting properly back into training since my injury.
So up and out the door early yesterday, and apart from feeling a bit tired didn't feel too bad. Cyclopark was easy to find, and in to pick up my number and timing chip. Bumped into the lovely Ian and Sandra, but only spoke briefly as they were very busy, also saw a runner I know called Rik (who did something like 54 marathons last year!!!) and we quickly caught up on recent races etc before making our way to the race briefing. Ian (Race Director) kept it short and to the point, explaining it was 17laps of the cyclepark, how to keep count of how may laps you had done (easy done with 16 wrist bands) and a couple of mentions, one of which was a bloke running his 700th Marathon (OMG!!!). Also saw and said hello to Jen Salter (international level ultrarunner and really quick at most distances) and then we were over to the start, 3.2.1 GO.
I set off at a fairly comfortable pace and within about 1mile a small lead group started to pull away (including Jen), and I was in the 2nd group of runners, 1st mile was 6.48 so not mental, but based on recent amount of training about 20-30secs too fast IMHO, but I felt OK, so decided there and then that I would try and maintain as near to 7min miles as I could while I felt like that pace was manageable, whether this would be for 5miles or 15, only time would tell. Each lap is 2.493km or about 1.6miles give or take, and while there were no real hills each lap had a few short inclines and a few short sharp declines, but with the course being very open there was quite a head wind on certain sections, but the real killer, that came into play in the later laps was the last 5-600m that was all slightly uphill and included the steepest climb. Now don't get me wrong this was only a short (maybe 50metres) semi steep uphill, but by lap 12 you really, really felt it, and this is where I struggled in the latter stages, I am sure I was not the only one.
I tried to not look at the Garmin too much, just went on feel, and was pleasantly surprised to see 6miles go by in a smidge over 42mins, so about 7min miles, so just tried to stay relaxed and carry on. The next time I looked at the watch was around 13miles, this was around 1:32 dead, so about 7:05pace, blimming heck, I was going well, but was really starting to notice the little incline and uphill to the Start/Finish at the end of each lap. It also started to get a little warm, and that did not bode well considering my choice of hydration from Saturday (unless Cider is the secret elixir of the elites, I doubt it).
I did have the pleasure of Jen Salter's company for a while as she had settled into my pace and we had a bit of a chat, which was cool, and I congratulated her on the World Record on running the length of Ireland, I did even go ahead of Jen for a couple of laps, but she finished her race way stronger than me, so being ahead was short lived! It was around mile 17 that I realised that I was really thirsty (Cider from Saturday?) and with some quick mental arithmetic, as long as I kept going at a fairly good pace a PB was on the cards, which I tried not to get too excited about and just crack on. But I did need to take on at least two cups of water or water/electrolyte energy drink on this lap, and pretty much each of the next as I was obviously paying a bit of a price for my less than ideal hydration over the weekend and of course I was running a mara faster than ever before!
One thing I did laugh at, was at one stage when about 11 laps in, I did think my wrist bands were not disappearing fast enough, or I had too many left, had I inadvertently been given too many to start with? No, it was just me trying to wish away the miles/laps, which is what we all do when the miles will not come quick enough, which then makes them take even longer. Funny to reflect on after the race. The next miles 18to23 were just about not slowing down too much and maintaining the PB, but it was tough and took a lot of mental effort, but I was pleased to see on the Garmin (which by now I was looking at a LOT more than the rest of the race) was still showing 7.20 - 7.50 min miles, so no dying into 8's or 9's, which was great news.
Coming round to start the last lap, I could see the clock ticking to 3hrs1min??secs as I crossed the line (getting some great encouragement from Sandra), so 14 and a bit mins to do 1.6 or so miles for a PB, no problem. I didn't really have a huge amount left, but tried to keep my form and a 7.20mile went by, good, and now just keep going, around the final couple of bends and up that nasty little incline for the 17th time, and the last 4-500m slight uphill drag to the finish. I could see the clock and I sensed I could get to the line before the next minute clicked by, so started winding it up as much as I could and a really big effort for the last 100yds and I am finished, and the clock stops at 3hrs12m47secs new PB by 3 1/2 mins and 25th overall - WOW.
I am still, as I write this now, still unsure how I managed to run a PB or anything near it. I had just got some training behind me having been out for 6weeks from 3rd March and the ThamesPath 100miler, I had been on a Stag Do on the Saturday and drank way too much Cider (i never even drink cider), and had not had the best amount of sleep. Maybe, because I was really relaxed, no pressure to do or chase a time and just run (not looking at the Garmin, I think helped) as I ran a lot just on feel rather than on x pace is too fast/slow. Also, I usually run Mara's as training for Ultras, so always have that to consider, but maybe a good Marathon time requires marathon training, not ultra training par se. So for the moment I am going to enjoy my shiny new PB for a while, with fingers crossed that there are some good times ahead and maybe even some new PB's when you least expect them.
Happy Running.
Had the pleasure of joining my good friend Ultrabobban on his Stag Do on Saturday, which involved Borough Market for food and Cider (8% stuff and I don't even drink cider normally!!!), Epsom Derby, Brick Lane for a Curry and then things get very hazy indeed. All in all a great day/night, and Ultrabobbans friends, who I had not met before were all top blokes, which made the whole day an absolute blast.
The only problem with having such a great Saturday was I had booked myself into the inaugural Kent Roadrunner Marathon for the Monday, and I certainly didn't feel fantastic when I woke up on Sunday morning!! The Kent Roadrunner had been organised by my running friend Ian (ably assisted by his partner Sandra) at the new Cyclopark that had only opened a week or so before in Gravesend, Kent. I wanted to do this race as A) my 1st Marathon back from injury, B) it had been organised by friends and C) it was also supporting Ian's chosen charity Kent Air Ambulance.
So, having done a 50mile week the previous week which included 20miles at 8.26avg pace, I had concluded that I would get round the Marathon, but had realistic/low expectations of my finishing time as I had the Stag Do on the Saturday and only 3 x 40+ mile weeks of training behind me since getting properly back into training since my injury.
So up and out the door early yesterday, and apart from feeling a bit tired didn't feel too bad. Cyclopark was easy to find, and in to pick up my number and timing chip. Bumped into the lovely Ian and Sandra, but only spoke briefly as they were very busy, also saw a runner I know called Rik (who did something like 54 marathons last year!!!) and we quickly caught up on recent races etc before making our way to the race briefing. Ian (Race Director) kept it short and to the point, explaining it was 17laps of the cyclepark, how to keep count of how may laps you had done (easy done with 16 wrist bands) and a couple of mentions, one of which was a bloke running his 700th Marathon (OMG!!!). Also saw and said hello to Jen Salter (international level ultrarunner and really quick at most distances) and then we were over to the start, 3.2.1 GO.
I set off at a fairly comfortable pace and within about 1mile a small lead group started to pull away (including Jen), and I was in the 2nd group of runners, 1st mile was 6.48 so not mental, but based on recent amount of training about 20-30secs too fast IMHO, but I felt OK, so decided there and then that I would try and maintain as near to 7min miles as I could while I felt like that pace was manageable, whether this would be for 5miles or 15, only time would tell. Each lap is 2.493km or about 1.6miles give or take, and while there were no real hills each lap had a few short inclines and a few short sharp declines, but with the course being very open there was quite a head wind on certain sections, but the real killer, that came into play in the later laps was the last 5-600m that was all slightly uphill and included the steepest climb. Now don't get me wrong this was only a short (maybe 50metres) semi steep uphill, but by lap 12 you really, really felt it, and this is where I struggled in the latter stages, I am sure I was not the only one.
I tried to not look at the Garmin too much, just went on feel, and was pleasantly surprised to see 6miles go by in a smidge over 42mins, so about 7min miles, so just tried to stay relaxed and carry on. The next time I looked at the watch was around 13miles, this was around 1:32 dead, so about 7:05pace, blimming heck, I was going well, but was really starting to notice the little incline and uphill to the Start/Finish at the end of each lap. It also started to get a little warm, and that did not bode well considering my choice of hydration from Saturday (unless Cider is the secret elixir of the elites, I doubt it).
I did have the pleasure of Jen Salter's company for a while as she had settled into my pace and we had a bit of a chat, which was cool, and I congratulated her on the World Record on running the length of Ireland, I did even go ahead of Jen for a couple of laps, but she finished her race way stronger than me, so being ahead was short lived! It was around mile 17 that I realised that I was really thirsty (Cider from Saturday?) and with some quick mental arithmetic, as long as I kept going at a fairly good pace a PB was on the cards, which I tried not to get too excited about and just crack on. But I did need to take on at least two cups of water or water/electrolyte energy drink on this lap, and pretty much each of the next as I was obviously paying a bit of a price for my less than ideal hydration over the weekend and of course I was running a mara faster than ever before!
One thing I did laugh at, was at one stage when about 11 laps in, I did think my wrist bands were not disappearing fast enough, or I had too many left, had I inadvertently been given too many to start with? No, it was just me trying to wish away the miles/laps, which is what we all do when the miles will not come quick enough, which then makes them take even longer. Funny to reflect on after the race. The next miles 18to23 were just about not slowing down too much and maintaining the PB, but it was tough and took a lot of mental effort, but I was pleased to see on the Garmin (which by now I was looking at a LOT more than the rest of the race) was still showing 7.20 - 7.50 min miles, so no dying into 8's or 9's, which was great news.
Coming round to start the last lap, I could see the clock ticking to 3hrs1min??secs as I crossed the line (getting some great encouragement from Sandra), so 14 and a bit mins to do 1.6 or so miles for a PB, no problem. I didn't really have a huge amount left, but tried to keep my form and a 7.20mile went by, good, and now just keep going, around the final couple of bends and up that nasty little incline for the 17th time, and the last 4-500m slight uphill drag to the finish. I could see the clock and I sensed I could get to the line before the next minute clicked by, so started winding it up as much as I could and a really big effort for the last 100yds and I am finished, and the clock stops at 3hrs12m47secs new PB by 3 1/2 mins and 25th overall - WOW.
I am still, as I write this now, still unsure how I managed to run a PB or anything near it. I had just got some training behind me having been out for 6weeks from 3rd March and the ThamesPath 100miler, I had been on a Stag Do on the Saturday and drank way too much Cider (i never even drink cider), and had not had the best amount of sleep. Maybe, because I was really relaxed, no pressure to do or chase a time and just run (not looking at the Garmin, I think helped) as I ran a lot just on feel rather than on x pace is too fast/slow. Also, I usually run Mara's as training for Ultras, so always have that to consider, but maybe a good Marathon time requires marathon training, not ultra training par se. So for the moment I am going to enjoy my shiny new PB for a while, with fingers crossed that there are some good times ahead and maybe even some new PB's when you least expect them.
Happy Running.
Tuesday, 24 April 2012
Back on the road.
Well last week saw 5 runs totaling 24 and a bit miles. 7mile long run (don't laugh) and 3 miles at 8.35pace (look out Marathon World Record!!). So big progress in the scheme of things, and some solid gym work and eating as though I was still doing 70mile weeks has seen a 7lb weight increase since beginning of April (obviously all muscle!!). VV easy week this week, and then try and build slowly again on another 3week cycle.
Happy Running.
Happy Running.
Monday, 26 March 2012
3 weeks and no running.
So 3 weeks have passed with no running, and this has been less irritating than I would have imagined. Probably because I know the back of the leg is still not 100% and therefore I am not going to risk running until after I see the physio again on Weds for an update on where we are at. On the plus side, I have been to the gym a fair bit and have been doing a pretty solid amount of weights and doing some interval stuff on the stationary bike. Tomorrow will see the mountain bike used on the ride to/from work (20mile round trip), and I may try and do this 3 times this week, and then a 20+ miler at the weekend. And fingers crossed, I will get the ok to get out for a gentle run.
Happy Running (or maybe that should be Gyming, not even sure that is a word!)
Happy Running (or maybe that should be Gyming, not even sure that is a word!)
Tuesday, 13 March 2012
Gym - I think I remember where it is.
I found my way to the Gym this evening. Stayed away from the BIG weights, as I knew there was little chance of shifting them, but pleasantly surprised that my skinny runners arms managed to pick up and move some fairly good KG's. So until the rear of the left knee is 100% the gym will be my friend, the stationary bike will not, it is soooo boring when you can't go hard on the pedals (I think my HR peaked at 80bpm),
but will be tolerated in the quest for return to running and to try and keep a modicum of fitness.
Who knows, the upshot of the gym work may be that I gain a few pounds and get a bit stronger over the next couple of weeks, and that can't be all bad.
but will be tolerated in the quest for return to running and to try and keep a modicum of fitness.
Who knows, the upshot of the gym work may be that I gain a few pounds and get a bit stronger over the next couple of weeks, and that can't be all bad.
Thursday, 8 March 2012
TT50 Race Report + Training Week 06-02 to 13-02
Sorry for the rather belated report of the Thames Trot 50 (TT50), the usual things like work, family commitments have meant that the blog has taken a back seat for a couple of weeks.
Right then, on with the report. As I mentioned previously, I decided to run the TT50 this year off the back of a normal training week, so apart from Friday off, which is my usual day off, I would be running this not rested and with about 30miles in the legs already that week, and a 75mile week the previous week already bagged.
It was blimming freezing when I parked up to get the train from Guildford to Oxford, about -7 on the temp gauge, but it was 6am, so never going to be warm, but not the best weather to be decked out in lycra running gear!! Saw some runners on the train, and spoke to a couple of them, both of whom this was there first ultra, so wished them the best of luck and shared what info I could remember re the route from the previous year.
Caught the shuttle bus from Oxford station down to the start (shuttle bus is a nice touch - well done Go Beyond) and checked in with the race HQ and joined the inevitable queue for the tiolets. Also bumbed into Blades from SDM and NDW50, and had a quick catch up, also thanked him for the info he gave me on New York before I went in November, he is also doing TP100, so this was a big run for him also.
Saw the lovely Claire Shelley at the start, great to see her back racing, and recently placing really well at C2C a couple of weeks before. I was not sure if I would see much of her to-day as when she is 100% is on a different level to me and most others. But she did say she was getting back into the swing of things having been out injured for quite a while in 2011 and would just see how the day panned out, so thought I might see the back of her for at least a few miles then!!
Set off at a fairly good pace 8.20 to 8.30 and just kept to that, I knew there was one hill at about 31miles so decided I would try and run all the way to then and then take a couple of walk breaks if needed. Anyway, long story short, that is exactly what occurred. I was overtaken by a lady during the walk break up the big hill, and that was the only person who passed me until the finish. Realised at about 38miles that I was feeling a bit peeky and also needed a wee, well with my wee the colour of lucozade, I realised I had seriously under hydrated, this was probably due to the freezing conditions, so got on the fluids pronto. Still felt a bit fuggy at the 43mile CP, and thankfully the lovely lady there had some Diet Coke, so 2 small cups of that and I was a new man.
Only 5.5miles to the finish, and this last section was uneventful, althugh as I was feeling very strong really picked the pace up as the last mile was 7.40 and the last .5 at 6.46pace, there was a runner behind me so this might explain the panic!!! Finished in 7hr23mins which is about 55mins quicker than last year, so very happy with that off the back of a normal training week. Must also mention, I ran for a couple of bits with Sandra and her husky, she was way too quick though, and blitzed the Course Record and ran 6.55 or so, that lady is awesome.
Right then, on with the report. As I mentioned previously, I decided to run the TT50 this year off the back of a normal training week, so apart from Friday off, which is my usual day off, I would be running this not rested and with about 30miles in the legs already that week, and a 75mile week the previous week already bagged.
It was blimming freezing when I parked up to get the train from Guildford to Oxford, about -7 on the temp gauge, but it was 6am, so never going to be warm, but not the best weather to be decked out in lycra running gear!! Saw some runners on the train, and spoke to a couple of them, both of whom this was there first ultra, so wished them the best of luck and shared what info I could remember re the route from the previous year.
Caught the shuttle bus from Oxford station down to the start (shuttle bus is a nice touch - well done Go Beyond) and checked in with the race HQ and joined the inevitable queue for the tiolets. Also bumbed into Blades from SDM and NDW50, and had a quick catch up, also thanked him for the info he gave me on New York before I went in November, he is also doing TP100, so this was a big run for him also.
Saw the lovely Claire Shelley at the start, great to see her back racing, and recently placing really well at C2C a couple of weeks before. I was not sure if I would see much of her to-day as when she is 100% is on a different level to me and most others. But she did say she was getting back into the swing of things having been out injured for quite a while in 2011 and would just see how the day panned out, so thought I might see the back of her for at least a few miles then!!
Set off at a fairly good pace 8.20 to 8.30 and just kept to that, I knew there was one hill at about 31miles so decided I would try and run all the way to then and then take a couple of walk breaks if needed. Anyway, long story short, that is exactly what occurred. I was overtaken by a lady during the walk break up the big hill, and that was the only person who passed me until the finish. Realised at about 38miles that I was feeling a bit peeky and also needed a wee, well with my wee the colour of lucozade, I realised I had seriously under hydrated, this was probably due to the freezing conditions, so got on the fluids pronto. Still felt a bit fuggy at the 43mile CP, and thankfully the lovely lady there had some Diet Coke, so 2 small cups of that and I was a new man.
Only 5.5miles to the finish, and this last section was uneventful, althugh as I was feeling very strong really picked the pace up as the last mile was 7.40 and the last .5 at 6.46pace, there was a runner behind me so this might explain the panic!!! Finished in 7hr23mins which is about 55mins quicker than last year, so very happy with that off the back of a normal training week. Must also mention, I ran for a couple of bits with Sandra and her husky, she was way too quick though, and blitzed the Course Record and ran 6.55 or so, that lady is awesome.
Thursday, 2 February 2012
Training Week: 23rd - 29th Jan
Good solid training week, happy with the Tues, Fri and Sunday efforts. Sunday's run was made more difficult as my old bladder I had decided to use was leaking really slowly from fairly early on, giving me a wet lower back/glutes. My wife reminded me when I got home "Didn't you stop using that bladder because it leaked". As usual, my wife was right. Nice to see a couple of familiar faces during my miles in Richmond Park, and stop very briefly to say hello.
Training Week by day/mileage:
Mon: Rest/Core
Tues: 19mi (9.2mi Medium Pace, 80mins later, 9.8mi Easy)
Weds: 8mi Easy
Thurs: 6mi with Fartlek
Fri: 17mi Med-Long
Sat: Rest/Core
Sun: 26.3mi Long
Total: 76.3mi
I tested out a new pack on Friday and Sunday's longer runs, a Haglofs Stamina pack. Leaking bladder aside, initial findings are positive, it is small, but has a good amount of storage for it's size, and slightly unusually, has bungee cords on the very lightweight shoulder straps to attach bottles. This appeals, as having a seperate drink to what is in the bladder gives you options and the ability to carry more fluid if need be. I must admit, I am testing things like this already in prep for Thames Path 100, but this is then prep for the BIG event of the year, GUCR, as some of the CP's are 20miles apart!!! And in the latter stages, 20miles could be quite a few hours, and 2l of fluid (2l bladder) would not be enough, so we will see how we go, and the Haglofs is a bargain, so worth testing out and taking a punt.
Thames Trot 50 this coming Saturday for me, and it looks like it going to be a pretty cold day, so will probably be wearing the running tights for the first time in about a year.Will not be resting up, so will see how the legs feel and see how close to last years time I can get.
Happy Running.
Training Week by day/mileage:
Mon: Rest/Core
Tues: 19mi (9.2mi Medium Pace, 80mins later, 9.8mi Easy)
Weds: 8mi Easy
Thurs: 6mi with Fartlek
Fri: 17mi Med-Long
Sat: Rest/Core
Sun: 26.3mi Long
Total: 76.3mi
I tested out a new pack on Friday and Sunday's longer runs, a Haglofs Stamina pack. Leaking bladder aside, initial findings are positive, it is small, but has a good amount of storage for it's size, and slightly unusually, has bungee cords on the very lightweight shoulder straps to attach bottles. This appeals, as having a seperate drink to what is in the bladder gives you options and the ability to carry more fluid if need be. I must admit, I am testing things like this already in prep for Thames Path 100, but this is then prep for the BIG event of the year, GUCR, as some of the CP's are 20miles apart!!! And in the latter stages, 20miles could be quite a few hours, and 2l of fluid (2l bladder) would not be enough, so we will see how we go, and the Haglofs is a bargain, so worth testing out and taking a punt.
Thames Trot 50 this coming Saturday for me, and it looks like it going to be a pretty cold day, so will probably be wearing the running tights for the first time in about a year.Will not be resting up, so will see how the legs feel and see how close to last years time I can get.
Happy Running.
Friday, 27 January 2012
Training Week: 16th - 23rd Jan + Olympics 2012
Easy week last week after three higher mileage weeks of training, so no major runs, just ticking over, but pleasantly pleased with the 3mi @ pace on Thursday, and how comfortable Marathon Pace (MP) felt on Sat, so hopefully this means training is going in the right direction.
Training Week by day/mileage:
Mon: Rest/Core
Tues: 6mi Steady
Weds: 6mi Easy
Thurs: 5mi with 3m @ sub 6.30pace
Fri: Rest/Core
Sat: 10mi with 9mi @ MP
Sun: 8mi Easy/Trail
Total: 35mi
Nice weekend down in the New Forest with the family, so some good fun mucking around out in the fresh air, and trying to tire the kids out (some chance), I think kids are athletes by nature, as they can go at 100mph again and again with next to no rest. Wish I could still do that.
Olympics 2012
On Friday I got the amazing news that I had been selected to be an Olympic Torchbearer. I am absolutely chuffed to bits, although part of me feels I probably have not done anywhere near as much as others to deserve this, but either way, I have been very fortunate to get selected and I am going to make the most of this amazing opportunity and enjoy the experience for all it is worth, as it is a once in a lifetime thing.
Happy Running
Training Week by day/mileage:
Mon: Rest/Core
Tues: 6mi Steady
Weds: 6mi Easy
Thurs: 5mi with 3m @ sub 6.30pace
Fri: Rest/Core
Sat: 10mi with 9mi @ MP
Sun: 8mi Easy/Trail
Total: 35mi
Nice weekend down in the New Forest with the family, so some good fun mucking around out in the fresh air, and trying to tire the kids out (some chance), I think kids are athletes by nature, as they can go at 100mph again and again with next to no rest. Wish I could still do that.
Olympics 2012
On Friday I got the amazing news that I had been selected to be an Olympic Torchbearer. I am absolutely chuffed to bits, although part of me feels I probably have not done anywhere near as much as others to deserve this, but either way, I have been very fortunate to get selected and I am going to make the most of this amazing opportunity and enjoy the experience for all it is worth, as it is a once in a lifetime thing.
Happy Running
Monday, 16 January 2012
Training Week: 9th - 15th Jan + Winter Tanners 30
The 3rd solid week of training in the bag, and only a little grumble from my hip/thigh area (seems to be the Sept/Oct injury still lingering somewhere in there) following yesterday's Winter Tanners 30 event over the Surrey Hills. Training Week by day/mileage:
Mon: Rest/Core
Tues: 18.4mi (9.2mi Steady, 1hr 45mins later 9.2m easy)
Weds: 5.2mi Easy
Thurs: 6.3mi (incl 6 x 1/4m reps @ sub6)
Fri: Rest/Core
Sat: 6.5mi incl 2mi @ 6.35pace
Sun: 30mi (LDWA - Winter Tanners 30)
Total: 66.4mi
Winter Tanners was great fun, got to run an Ultra with my mate Rob for the first time since 2010. The £5 entry fee is amazing value, and it is an LDWA event, so low key, no flash medal or goody bag, 3 CP's en-route with orange squash/water, jaffa cakes and biscuits, oh, and of course a cup of tea if you wanted. And it is not a marked route, you have 4 pages of written directions which describe the route, I have to say they are very good instructions as Rob and I only went ever so slightly wrong on two occasions, but you mostly stay on public bridleways, National Trails or cycle routes.
Fantastic day out, the views and trails around this part of Surrey are really great, and Rob and I chatted and caught up on the last few months pretty much the whole way, and the miles just ticked by really quickly. Neither of us were pushing it, just getting the miles in, so it was surprising (in a really good way) that we eventually saw Jezza and George, who had started a bit before Rob and I. We had a quick catch up and then Rob and I were off, as we were keeping to our nice steady pace, and I am sure Jezza and George didn't mind, as they were doing there own thing as well.
The last few miles were a bit quicker paced, Rob and I have a habit of finishing most Trail Mara's / Ultra's at a pretty good pace, and to-day was no exception. A quick blat at sub 8's for the last bit and we were back at the Start/Finish (car park by train station) in 5hrs16mins. No idea where this put us, and we are not that fussed as it was just a great run on the trails, and not a race.
It was really great to run with Rob and have a really good catch up, I will be seeing him again in 3weeks for Thames Trot 50, so no doubt another few hours of banter to be had.
Happy Running.
Mon: Rest/Core
Tues: 18.4mi (9.2mi Steady, 1hr 45mins later 9.2m easy)
Weds: 5.2mi Easy
Thurs: 6.3mi (incl 6 x 1/4m reps @ sub6)
Fri: Rest/Core
Sat: 6.5mi incl 2mi @ 6.35pace
Sun: 30mi (LDWA - Winter Tanners 30)
Total: 66.4mi
Winter Tanners was great fun, got to run an Ultra with my mate Rob for the first time since 2010. The £5 entry fee is amazing value, and it is an LDWA event, so low key, no flash medal or goody bag, 3 CP's en-route with orange squash/water, jaffa cakes and biscuits, oh, and of course a cup of tea if you wanted. And it is not a marked route, you have 4 pages of written directions which describe the route, I have to say they are very good instructions as Rob and I only went ever so slightly wrong on two occasions, but you mostly stay on public bridleways, National Trails or cycle routes.
Fantastic day out, the views and trails around this part of Surrey are really great, and Rob and I chatted and caught up on the last few months pretty much the whole way, and the miles just ticked by really quickly. Neither of us were pushing it, just getting the miles in, so it was surprising (in a really good way) that we eventually saw Jezza and George, who had started a bit before Rob and I. We had a quick catch up and then Rob and I were off, as we were keeping to our nice steady pace, and I am sure Jezza and George didn't mind, as they were doing there own thing as well.
The last few miles were a bit quicker paced, Rob and I have a habit of finishing most Trail Mara's / Ultra's at a pretty good pace, and to-day was no exception. A quick blat at sub 8's for the last bit and we were back at the Start/Finish (car park by train station) in 5hrs16mins. No idea where this put us, and we are not that fussed as it was just a great run on the trails, and not a race.
It was really great to run with Rob and have a really good catch up, I will be seeing him again in 3weeks for Thames Trot 50, so no doubt another few hours of banter to be had.
Happy Running.
Monday, 9 January 2012
Training Week: 2nd - 8th Jan
Last weeks training by day and mileage -
Mon: Rest/Core
Tues: 18.4mi (9.2mi @ Steady Pace, 1hr45mins later 9.2mi Easy)
Weds: 6mi Easy
Thurs: 6mi Steady
Fri: Rest/Core
Sat: 21.5mi Long (3hrs5mins and av 132HR)
Sun: 13.1m Very easy (av 125HR)
Total: 65mi
Good solid mileage week again, very happy with the av HR (Heart Rate) on the Sat evening Long Run, although the morning 13.1mi on Sunday meant legs felt a bit tired still after only 14hrs rest, but all good training for the big events that are looming on the horizon. Also good to run with someone on Sunday, so there was extra motivation to get out the door. Winter Tanners 30mi this coming Sunday, although as it's self navigation may well end up being the Winter Tanners 35!!!
Happy Running.
Mon: Rest/Core
Tues: 18.4mi (9.2mi @ Steady Pace, 1hr45mins later 9.2mi Easy)
Weds: 6mi Easy
Thurs: 6mi Steady
Fri: Rest/Core
Sat: 21.5mi Long (3hrs5mins and av 132HR)
Sun: 13.1m Very easy (av 125HR)
Total: 65mi
Good solid mileage week again, very happy with the av HR (Heart Rate) on the Sat evening Long Run, although the morning 13.1mi on Sunday meant legs felt a bit tired still after only 14hrs rest, but all good training for the big events that are looming on the horizon. Also good to run with someone on Sunday, so there was extra motivation to get out the door. Winter Tanners 30mi this coming Sunday, although as it's self navigation may well end up being the Winter Tanners 35!!!
Happy Running.
Thursday, 5 January 2012
Training Week: 26th Dec - 1st Jan 2012
In an attempt to keep my blog updated on a much more regular basis, I will try and post my weekly training or at least a Monthly round up. So here goes:
Last weeks training by day and mileage -
Mon: Rest/Core
Tues: 10.3mi - 6m easy, 3mi @ Goal Marathon Pace, 1.3mi easy
Weds: 20mi Long Run
Thurs: 11mi easy
Fri: Rest/Core
Sat: 13.7mi - 10mi @ medium pace c 7.50 - 8.00, 3.7mi easy
Sun: 10.1m easy - included Bushy Park 5k with only last 1.1mi at real pace
Total: 65.1mi
Good solid week and big increase from previous Up Week of training (50miles) but a 30% increase was probably a bit too much, and I should know better. Look to do another 2 weeks in the 65 - 70mpw range which should mean I am really tired for Winter Tanners 30 on 15th Jan, but then it is an easy week afterwards, which I will thoroughly enjoy.
Last weeks training by day and mileage -
Mon: Rest/Core
Tues: 10.3mi - 6m easy, 3mi @ Goal Marathon Pace, 1.3mi easy
Weds: 20mi Long Run
Thurs: 11mi easy
Fri: Rest/Core
Sat: 13.7mi - 10mi @ medium pace c 7.50 - 8.00, 3.7mi easy
Sun: 10.1m easy - included Bushy Park 5k with only last 1.1mi at real pace
Total: 65.1mi
Good solid week and big increase from previous Up Week of training (50miles) but a 30% increase was probably a bit too much, and I should know better. Look to do another 2 weeks in the 65 - 70mpw range which should mean I am really tired for Winter Tanners 30 on 15th Jan, but then it is an easy week afterwards, which I will thoroughly enjoy.
Monday, 2 January 2012
2011 Round Up
As per last year, and as is popular with most runners who have a blog, I thought I would do a quick round up of 2011 by the races, mileage run etc as a breakdown for my own benefit and for those who follow my blog (if any at all!!)
Ultra's (26.2miles and further)
4 (1 x 100 and a bit miler, 2 x 50miler, 1 x 44miler)
Marathons (26.2miles)
7 (CTS Sussex, Brighton - 4hr Pacer, Treadmill @ Bentalls Shopping Centre, Southdowns, Kent Coastal,
NYC - 4:10 Pacer, Portsmouth Coastal)
Half Marathon+
2 (Dorney Lake, Ranelagh Rchmond)
Mileage
Total for Year: 2186.9
Av Per Week (52weeks): 42.056
Highest Mileage Month + Week: March 293.1 + 107.8
Lowest Mileage Month + Week: Oct 93.2 + 17 (not including injury/recovery weeks)
PB's in 2011
Kent Coastal Marathon: 3:16.18
Dorney Lake Half Marathon: 1:26.50
(2nd 10k of above in 40:50 was a 10k PB!)
Bushy Park 5k: 18:55
All in all a very good year (IMHO), with some milestones reached. Specificially, the 4x Marathons in 24hrs
to do my first 100miler was a real learning experience and something I will remember for a very long time. The secnd, is going way under 1:30 for the Half Marathon. This came as a shock as A) it was raced during a big mileage training week (I ran 30miles the next day!), and B) my PB was 1:35, so to go to 1:26 was a huge surprise, it just felt so easy, one of those days where everything came together, I dare say, if it was a Marathon I was running that day I would have gone very close to 3hrs. If only it was like that every time I raced.
So 2012 is here and I think it is going to be a big year again, and will definitely involve running with some very good friends and having a lot of fun. Happy Running.
Ultra's (26.2miles and further)
4 (1 x 100 and a bit miler, 2 x 50miler, 1 x 44miler)
Marathons (26.2miles)
7 (CTS Sussex, Brighton - 4hr Pacer, Treadmill @ Bentalls Shopping Centre, Southdowns, Kent Coastal,
NYC - 4:10 Pacer, Portsmouth Coastal)
Half Marathon+
2 (Dorney Lake, Ranelagh Rchmond)
Mileage
Total for Year: 2186.9
Av Per Week (52weeks): 42.056
Highest Mileage Month + Week: March 293.1 + 107.8
Lowest Mileage Month + Week: Oct 93.2 + 17 (not including injury/recovery weeks)
PB's in 2011
Kent Coastal Marathon: 3:16.18
Dorney Lake Half Marathon: 1:26.50
(2nd 10k of above in 40:50 was a 10k PB!)
Bushy Park 5k: 18:55
All in all a very good year (IMHO), with some milestones reached. Specificially, the 4x Marathons in 24hrs
to do my first 100miler was a real learning experience and something I will remember for a very long time. The secnd, is going way under 1:30 for the Half Marathon. This came as a shock as A) it was raced during a big mileage training week (I ran 30miles the next day!), and B) my PB was 1:35, so to go to 1:26 was a huge surprise, it just felt so easy, one of those days where everything came together, I dare say, if it was a Marathon I was running that day I would have gone very close to 3hrs. If only it was like that every time I raced.
So 2012 is here and I think it is going to be a big year again, and will definitely involve running with some very good friends and having a lot of fun. Happy Running.
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