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.
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.
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