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.
Thursday, 2 February 2012
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.
Thursday, 22 December 2011
New York and Portsmouth Mara's
I have not posted for ages. But thought I would at least do a quick round up of the last two Marathons I ran this year.
New York
Absolutely amazing city, really, really great fun, it was like being on a film set and seeing all of the buildings etc you see in all the blockbusters. Grand Central Station, Rockerfellar, Fifth Av, Wall Street, Flat Iron Building, Central Park, Yellow Taxis, Hot Dog Stands, Steam form the manholes (sorry, I am going on a bit!!). My wife and I walked miles, and miles, which is not the thing I was advising runners to do when I worked at the New York Marathon Expo on the Pace Team stand, but through experience you learn what you can get away with. But, I was still a bit knackered when I lined up on the start line as the 4:10 pacer at NYC Mara, and coming from next to no training for the whle of October was not ideal. I was lucky enough to pace with Sandra (UK runner, international athlete, Husky runner and all round superstar) whom I already knew and we had a great time, although due to the size of the field (47,000) it is a REALLY tough course to pace, as we had been warned. But we both ran 4:09.43 or so, so pretty much nailed it.
Met the lovely Darris, Star and Robin again fom the Pace Team and they really looked after us UK runners exceptionally well, I hope when they come over to the UK we can do as good a job. Can't wait to get out there again as my wife and I really enjoyed the whole NYC experience, especially the shopping!!
Portsmouth Coastal Mara
In short, ran it as part of a normal training week. Had the work Xmas party on the Friday, which meant a little hungover on Saturday and then the race on Sunday, ideal prep, just like the elite athletes!! All went well, bumped into a few of the Brighton/NYC Pace Team, including the infamous Gobi, on the way round and ran a pretty solid 3:17.09 for 39th place. Lack of proper training meant the last 4miles I struggled and the headwind didn't help, but good solid finish to the year and sets me up well for 2012, which will be a big year in terms of challenges.
New York
Absolutely amazing city, really, really great fun, it was like being on a film set and seeing all of the buildings etc you see in all the blockbusters. Grand Central Station, Rockerfellar, Fifth Av, Wall Street, Flat Iron Building, Central Park, Yellow Taxis, Hot Dog Stands, Steam form the manholes (sorry, I am going on a bit!!). My wife and I walked miles, and miles, which is not the thing I was advising runners to do when I worked at the New York Marathon Expo on the Pace Team stand, but through experience you learn what you can get away with. But, I was still a bit knackered when I lined up on the start line as the 4:10 pacer at NYC Mara, and coming from next to no training for the whle of October was not ideal. I was lucky enough to pace with Sandra (UK runner, international athlete, Husky runner and all round superstar) whom I already knew and we had a great time, although due to the size of the field (47,000) it is a REALLY tough course to pace, as we had been warned. But we both ran 4:09.43 or so, so pretty much nailed it.
Met the lovely Darris, Star and Robin again fom the Pace Team and they really looked after us UK runners exceptionally well, I hope when they come over to the UK we can do as good a job. Can't wait to get out there again as my wife and I really enjoyed the whole NYC experience, especially the shopping!!
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| The lovely Sandra and I just about to pace the NYC Mara |
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| The Pacers just about to head off (lovely outfit Ian is wearing on far left!!) |
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| The very tall Rockefellar Building, we went to the 70th floor and viewed the Empire State building |
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| NYC skyline with the very impressive Empire State Building. |
Portsmouth Coastal Mara
In short, ran it as part of a normal training week. Had the work Xmas party on the Friday, which meant a little hungover on Saturday and then the race on Sunday, ideal prep, just like the elite athletes!! All went well, bumped into a few of the Brighton/NYC Pace Team, including the infamous Gobi, on the way round and ran a pretty solid 3:17.09 for 39th place. Lack of proper training meant the last 4miles I struggled and the headwind didn't help, but good solid finish to the year and sets me up well for 2012, which will be a big year in terms of challenges.
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