26.2 miles
3 hrs 32 mins 42 seconds
8.05 mins / per mile
"Jade me knot, spur my run with swift extremity" inspired by William Shakespeare. Words of wisdom from the great bard (at least on the event T-Shirt) but I guess actions speak louder, and this was a very special day as the running did the talking. I can only conclude that I'm not convinced that the human body is actually built to cover such distances but for the sheer rush and adreneline, it's worth putting the frame to the test. After all the training I'm delighted with my time and more so, the way that it was achieved - minimum fuss, even pacing and completed with a sadistic sense of enjoyment.
So, the day as it passed. Sian and the boys packed a picnic and we drove down to Stratford in anticipation, although there was little of the usual pre-race nerves. It kinda dawned on me that at covering such a distance it's more of a run rather than a race, so maybe the pressure wasn't there. Big gathering at the start as about 5000 gathered outside the new Rep Theatre for a joint half and full marathon race. Started with Steve Rose, and although a few other BVH guys passed me by in the first few miles, I was unaware that there was such a large club turnout. The first few miles went very well, I paced for the marathon rather than the half, consistently at 8 min mile pace, and there was a good level of comeraderie as a couple of local runners talked through how the Romans used trace metals in urine to good effect. Suspicious, but a good yarn never the less. Miles were going by well and it was sunny but not too warm, with water stations at almost every 2 mile point. This meant that a few gulps at each stop was enough to stay hydrated but not overly so, although it was noticable how many people seemed to be carrying almost an armful of SoS gels - they must mint it at events like this! Split 10km at 50 mins dead and feeling very good, so picked up the pace going into the Greenway (an area of disused railway track) for the first time, and started running with Darren Crookes, from Sheffield. He was also aiming for a circa 3hrs 30mins, and proved to be an excellent companion for the rest of the race. Greenway first time round was a strange affair, as in not running half marathon pace it seemed odd that so many people were really suffering as they neared the end of theirs. At just after 11 miles, the course forked and suddenly we were alone, very alone! 4000 runners condensed to 900 and it was time to go around again. Still enjoying the pace and managed to pick it up to about 7.45 per mile between 10 and 16, and kept sensibly hydrating. It was getting warmer and the Welford Hill at about 17 miles was a little challenging, but big thanks to the girls giving out jelly babies in the local villages. Had a difficult mile at 19, at 8.30, for no apparent reason, but managed to kick out of this as we turned for a 4 mile stint back on the Greenway. Very flat, very straight and the mind does start to wander. I managed to get my head down, concentrate on the guys in front, ignore those who were now walking and laugh off even the suggestion that could be a wall. Without a wall, how could I hit it! I still felt at this point that a 3.30 was on the cards but the legs were heavy and a 8.15 pace between 22-24 miles and a 8.35 to 8.45 pace for the final couple put pay to this. Great to come off the Greenway and back down to familiar territory along the river bank, and spotted Helen + Paul, Sue + John and finally Sian and the boys, as the line beckoned. Not hugely emmotional (surprisingly) but then the reality of leaden legs took over. I could sit down, but in the style of a new-born baby giraffe, could I get up - could I 'eck! Wonderful to finish though and wear the medal with pride (although it was tight that the organisers hadn't provided seperate marathon / half marathon momentos)
As I write now, the following evening after a full day's work, it's fair to say that, boy, is this running thing infectious! Feeling mentally great, but walking with imaginery moon boots and the stairs are a new challenge. I guess it's a good week's rest now from any exercise.
It's been a journey and I hope I look back at this blog in years to come as an encouragement that if you work hard and sensibly, apply and enjoy yourself, a minimum of natural talent will not hamper the ability to reach a personal goal. Enough of the philosophising - time to Blog off!
Splits:
10km: 50.00
10m: 1.20.22
1/2 m: 1.45.00
20m: 2.40.11
full:3.32.42
Position: 167th
Monday, April 30, 2007
Saturday, April 28, 2007
Saturday 28th April
A few final words ....
Well it's the night before the big run and although heavily distracted by the Cricket World Cup final, I thought it worth penning a few thoughts. It's 8pm, kids are asleep and I've just prayed once more to the pasta god, filling me with endless supply of effortless energy for the big day! I have eaten sensibly for the past few days (forgiving the curly fries down David Lloyd!), hydrated well and feeling very positive. Haven't really had much sleep though, although this is due to James's sleeping patterns rather than any marathon concerns, but I'm ceratinly no worse or more nervous than before any other race I've tackled over the past couple of years. I've decided on jelly babies + water for the day as a fuelling strategy and the Met Check seems to throw up a warm but cloudy morning, nothing too extreme and probably a lot easier than the guys had last week for the London. I also feel well rested - no running since Wednesday, and just went down to BVH for the AGM on Thursday, with the Chairperson's seat going to Alison by the width of an midge's thigh.
Mentally I'm really up for this - my psyche just dosen't cater for failure and with four months solid training bejind me and a few really appreciated Good Luck's from some Bournville guys, I'm just going to enjoy it - true, after 20 miles every step will be one more than I've taken before in a race situation, but how many times in life do we get the opportunity to surpass a previous event, do achieve a life times first? After climbing Kilimanjaro, trekking the Inca path, completing my first 10km, then 1/2 marathon ... this is just another mouth watering personal challenge. Wonder if I'll feel the same this time tomorrow?
Off to pack and will try not to pin my number to my fingers rather than vest and my final pre-race thought is simply - whatever happens will happen, and I'm guaranteed a Personal Best!
Well it's the night before the big run and although heavily distracted by the Cricket World Cup final, I thought it worth penning a few thoughts. It's 8pm, kids are asleep and I've just prayed once more to the pasta god, filling me with endless supply of effortless energy for the big day! I have eaten sensibly for the past few days (forgiving the curly fries down David Lloyd!), hydrated well and feeling very positive. Haven't really had much sleep though, although this is due to James's sleeping patterns rather than any marathon concerns, but I'm ceratinly no worse or more nervous than before any other race I've tackled over the past couple of years. I've decided on jelly babies + water for the day as a fuelling strategy and the Met Check seems to throw up a warm but cloudy morning, nothing too extreme and probably a lot easier than the guys had last week for the London. I also feel well rested - no running since Wednesday, and just went down to BVH for the AGM on Thursday, with the Chairperson's seat going to Alison by the width of an midge's thigh.
Mentally I'm really up for this - my psyche just dosen't cater for failure and with four months solid training bejind me and a few really appreciated Good Luck's from some Bournville guys, I'm just going to enjoy it - true, after 20 miles every step will be one more than I've taken before in a race situation, but how many times in life do we get the opportunity to surpass a previous event, do achieve a life times first? After climbing Kilimanjaro, trekking the Inca path, completing my first 10km, then 1/2 marathon ... this is just another mouth watering personal challenge. Wonder if I'll feel the same this time tomorrow?
Off to pack and will try not to pin my number to my fingers rather than vest and my final pre-race thought is simply - whatever happens will happen, and I'm guaranteed a Personal Best!
Wednesday, April 25, 2007
Wednesday 25th April
5 miles @ 7.49 p/mile
This is definitely my last run before the big event and last entry before I blog off, post marathon. A mantra of rest, rest, rest keeps nagging me but my legs fought valiantly to have one last hurrah before the marathon. Really enjoyed the run, around the University and down the canals, on a warm, pleasant evening. 4 months of training and this is what it's all about. I'm ready and injury free and just looking forward to testing my physical and mental capacities. I'm a stubborn bugger so I'm sure I'll get around - now it's just a matter of thinking out a strategy for split times. One last decision made today - I'm not going with the energy gels. I thought long and hard about it, but with amaple water and sports drink stations and a back burner of jelly babies, I reckon this will suffice - next time if I train with the gels, I'll give them a go. Been checking out the met office sites - looks as if I should be lucky - not too warm, cloudy and largely dry.
This is definitely my last run before the big event and last entry before I blog off, post marathon. A mantra of rest, rest, rest keeps nagging me but my legs fought valiantly to have one last hurrah before the marathon. Really enjoyed the run, around the University and down the canals, on a warm, pleasant evening. 4 months of training and this is what it's all about. I'm ready and injury free and just looking forward to testing my physical and mental capacities. I'm a stubborn bugger so I'm sure I'll get around - now it's just a matter of thinking out a strategy for split times. One last decision made today - I'm not going with the energy gels. I thought long and hard about it, but with amaple water and sports drink stations and a back burner of jelly babies, I reckon this will suffice - next time if I train with the gels, I'll give them a go. Been checking out the met office sites - looks as if I should be lucky - not too warm, cloudy and largely dry.
Sunday, April 22, 2007
Sunday 22nd April
Summary of Week 15 - 20.3 miles
Just eating up a few last miles and retaining fitness. Thinking of a strategy for next week - will probably run it out slowly first and so how it goes. Definately aiming for early nights, loads carbs and an easy week now. Running mileage a little lame this week although all part of the tapering I guess.
Run:
6.6 miles @ 7.50 p/mile
Much of my thoughts today went out to those doing the London Marathon - in record high temperatures (23 degrees) it must have been very tough. Mind you, looking at the BVH web site and hearing from Harvey, it looks as if some pretty impressive times have been posted. Gives inspiration for next week. Out early with my mum staying with us and did my last real run before the big day and bumped into a fair contingent of the club who weren't doing the FLM! Enjoyed stretching the legs down at the canals and feeling ready now. Bring it on ...
Just eating up a few last miles and retaining fitness. Thinking of a strategy for next week - will probably run it out slowly first and so how it goes. Definately aiming for early nights, loads carbs and an easy week now. Running mileage a little lame this week although all part of the tapering I guess.
Run:
6.6 miles @ 7.50 p/mile
Much of my thoughts today went out to those doing the London Marathon - in record high temperatures (23 degrees) it must have been very tough. Mind you, looking at the BVH web site and hearing from Harvey, it looks as if some pretty impressive times have been posted. Gives inspiration for next week. Out early with my mum staying with us and did my last real run before the big day and bumped into a fair contingent of the club who weren't doing the FLM! Enjoyed stretching the legs down at the canals and feeling ready now. Bring it on ...
Friday, April 20, 2007
Thursday 19th April
BVH
5.6 miles @ 8.39 p/m
Lots of splintered groups at the club tonight - the London guys taking it easy, others hitting the hill reps whilst I joined Martin on the evening run through Kings Norton park and down the canals. Had a good natter and drew on Martin's marathon experiences for any last minute tips. I'm confident I've done all I can now to prepare (should I have practiced with gels though?), running freely and beginning to think more on strategy. If it's warm next Sunday I'm definately gonna go off slowly and conserve energy. Seemed a few nerves around tonight as the countdown for FLM begins - i'm hoping it will be a great source of inspiration hearing their tales next week.
5.6 miles @ 8.39 p/m
Lots of splintered groups at the club tonight - the London guys taking it easy, others hitting the hill reps whilst I joined Martin on the evening run through Kings Norton park and down the canals. Had a good natter and drew on Martin's marathon experiences for any last minute tips. I'm confident I've done all I can now to prepare (should I have practiced with gels though?), running freely and beginning to think more on strategy. If it's warm next Sunday I'm definately gonna go off slowly and conserve energy. Seemed a few nerves around tonight as the countdown for FLM begins - i'm hoping it will be a great source of inspiration hearing their tales next week.
Wednesday, April 18, 2007
Wednesday 18th April
8.1 miles
To work: 4.7 miles @ 7.52 p/m
Back: 3.4 miles @ 7.36 p/m
A lovely day for running - dry and warm, but not too warm. The sort of day you just want to go out to the hills and do some multi-terrain stuff! Really toning it down now and just can't wait to get out there and do the marathon next week. Played tennis on Monday and too depressed with Engand's dismal cricket performance against South Africa yesterday to run (dumped out of the World Cup), so felt fresh on the way to work, and took in a couple of circuits of Canon Hill Park. Knee feeling a little dodgy, so another good reason to take it easy. After a day's work and monitor staring, the run back was also very comfortable. Will take it nice'n'easy at the club tomorrow and keep thinking, what's the next challenge after Stratford?
To work: 4.7 miles @ 7.52 p/m
Back: 3.4 miles @ 7.36 p/m
A lovely day for running - dry and warm, but not too warm. The sort of day you just want to go out to the hills and do some multi-terrain stuff! Really toning it down now and just can't wait to get out there and do the marathon next week. Played tennis on Monday and too depressed with Engand's dismal cricket performance against South Africa yesterday to run (dumped out of the World Cup), so felt fresh on the way to work, and took in a couple of circuits of Canon Hill Park. Knee feeling a little dodgy, so another good reason to take it easy. After a day's work and monitor staring, the run back was also very comfortable. Will take it nice'n'easy at the club tomorrow and keep thinking, what's the next challenge after Stratford?
Sunday, April 15, 2007
Sunday 15th April
Summary of Week 14: 27.6 miles
Well, I'm getting there and still fighting fit. Just looking forward to having completed the marathon now and not having to adhere to the discipline of a training schedule! No more long runs and I'm gonna try and stock up on sleep (as James has been up at 6am every morning for a while now, it's starting to take it's toll), eat sensibly and wind down the running. In my head, the little devil inside says run hard right up to the event or you'll lose vital fitness, then the angel reminds me taht it's cool to rest, the training will see through safely. I'll trust my running angel!
Today: 11.07 miles @ 7.53 p/mile
1hr 27 mins
Last 10 miler until the marathon and hot, hot, hot! Even though I was back by 9am, we're going through an unseasonably warm spell at the mo, up to about 26 degrees later on. Run was good, a favourite route down through Bearwood, Handsworth and back along the canals. Funny thinking back over the past 4 months, through so many miles and so many different running conditions. After the 20 milers I had it all sussed as to how to plan for marathon day but now I'm not so sure - if we have temperatures like this it's going to be be pretty tough. Hope the guys for London next week have it a little easier well, we could do with consecutive Sundays of mild, cloudy mornings - maybe a little easy Spring rain! Anyhow, after warming the muscles in the first mile, no niggles or injuries to concern over. A minor persistent knee strain remains but I'm just gonna have to give it time to settle after the marathon.
Well, I'm getting there and still fighting fit. Just looking forward to having completed the marathon now and not having to adhere to the discipline of a training schedule! No more long runs and I'm gonna try and stock up on sleep (as James has been up at 6am every morning for a while now, it's starting to take it's toll), eat sensibly and wind down the running. In my head, the little devil inside says run hard right up to the event or you'll lose vital fitness, then the angel reminds me taht it's cool to rest, the training will see through safely. I'll trust my running angel!
Today: 11.07 miles @ 7.53 p/mile
1hr 27 mins
Last 10 miler until the marathon and hot, hot, hot! Even though I was back by 9am, we're going through an unseasonably warm spell at the mo, up to about 26 degrees later on. Run was good, a favourite route down through Bearwood, Handsworth and back along the canals. Funny thinking back over the past 4 months, through so many miles and so many different running conditions. After the 20 milers I had it all sussed as to how to plan for marathon day but now I'm not so sure - if we have temperatures like this it's going to be be pretty tough. Hope the guys for London next week have it a little easier well, we could do with consecutive Sundays of mild, cloudy mornings - maybe a little easy Spring rain! Anyhow, after warming the muscles in the first mile, no niggles or injuries to concern over. A minor persistent knee strain remains but I'm just gonna have to give it time to settle after the marathon.
Thursday, April 12, 2007
Thursday 12th April
BVH
2.27 miles
Rowheath Track speed Reps (100m)
Running with a twist at the club tonight. Reminiscent of school day athletics we headed for Rowheath's poor excuse for a running track, more akin to a dune system with it's uneven surfacing, and did circa 100m reps with about 100m warm down between these. Managed 12 Reps at between 4.30 and 5.30 mins/per mile pace, and it proved to be a decent work-out. Not sure it was particularly sensible in respect to the marathon but good for the fast twitch muscles I guess. A lot of people seem to be tapering now for the London. With mine a week later I think I'll really wind it down after the weekend. In a way I just want to get it over with now. Bring it on!
2.27 miles
Rowheath Track speed Reps (100m)
Running with a twist at the club tonight. Reminiscent of school day athletics we headed for Rowheath's poor excuse for a running track, more akin to a dune system with it's uneven surfacing, and did circa 100m reps with about 100m warm down between these. Managed 12 Reps at between 4.30 and 5.30 mins/per mile pace, and it proved to be a decent work-out. Not sure it was particularly sensible in respect to the marathon but good for the fast twitch muscles I guess. A lot of people seem to be tapering now for the London. With mine a week later I think I'll really wind it down after the weekend. In a way I just want to get it over with now. Bring it on!
Wednesday 11th April
9.5 miles
To work: 5.95m @ 8.11 p/m
Back: 3.55m @ 8.03 p/m
Enjoyed my favourite run in to work, down the canal to Stirchley and on to the Rhea Valley route before heading up through Canon Hill Park. Fantastic spell of warm Spring weather has continued and felt very good. Didn't particularly enjoy the run back though - it does seem hard after a sedentary day, and the breaking out of the dark chocolate digestives!
To work: 5.95m @ 8.11 p/m
Back: 3.55m @ 8.03 p/m
Enjoyed my favourite run in to work, down the canal to Stirchley and on to the Rhea Valley route before heading up through Canon Hill Park. Fantastic spell of warm Spring weather has continued and felt very good. Didn't particularly enjoy the run back though - it does seem hard after a sedentary day, and the breaking out of the dark chocolate digestives!
Monday, April 9, 2007
Monday 9th April
4.7 miles @ 7.55 p/mile
Last day of the Easter Holiday's so after another Scotney Family Day-Out, this time to Hatton Country Park in Warwick with the mandatory James tantrum, histrionics and restaurant sickness, I only had a few minutes to snatch a run this evening. Took in the hillier aspects of Harborne as their was no BVH and took it pretty easy. Feeling good after the long run on Saturday. Could do with a few more days off - it's all gone just that too bit quickly!
Last day of the Easter Holiday's so after another Scotney Family Day-Out, this time to Hatton Country Park in Warwick with the mandatory James tantrum, histrionics and restaurant sickness, I only had a few minutes to snatch a run this evening. Took in the hillier aspects of Harborne as their was no BVH and took it pretty easy. Feeling good after the long run on Saturday. Could do with a few more days off - it's all gone just that too bit quickly!
Sunday, April 8, 2007
Sunday 8th April
Summary of week 13: 27.8 miles (and 26 miles biking)
Well, it's countdown time! Only 3 full weeks to go and after a bit of a hairy week feeling a few niggles, it was good to get a last long run under my belt, especially as it could easily simulate race conditions - warm and flat. Didn't push the pace though, although still up for the 3.30 guide pace in the RW schedules (not that these have been adhered to much in the past month or so!)
Today - 10 miles on the X-Bike
No running as we had a chilled out Easter Day. Sian's folks were down so we made best use of the garden. Walked a few miles with James in the morning down at the canals to stretch the legs (he wasn't suitably impressed!) and I'm really surprised at how quick the recovery has been from yersterday. No aches and pains or niggles - all seems to be in order!
Well, it's countdown time! Only 3 full weeks to go and after a bit of a hairy week feeling a few niggles, it was good to get a last long run under my belt, especially as it could easily simulate race conditions - warm and flat. Didn't push the pace though, although still up for the 3.30 guide pace in the RW schedules (not that these have been adhered to much in the past month or so!)
Today - 10 miles on the X-Bike
No running as we had a chilled out Easter Day. Sian's folks were down so we made best use of the garden. Walked a few miles with James in the morning down at the canals to stretch the legs (he wasn't suitably impressed!) and I'm really surprised at how quick the recovery has been from yersterday. No aches and pains or niggles - all seems to be in order!
Saturday 7th April
19 miles @ 8.25 p/m
2hrs 40 mins
Last long run before the marathon. Certainly, at least for the first few miles it brought out all the joys in running. Running mid-morning it was by the far the warmest conditions I've run in this year and taking in my fave canal route up to Kings Norton, and then an untried stretch of the Stratford Upon Avon canal towards Solihull, it was very enjoyable. Took it easy with an interesting music mix, from Jesus Christ Superstar (well it is Easter), a jazzy old Tribe Called Quest LP and Blur, and at a constant circa 8.30 mile pace, it didn't seem too difficult. Double backed to town and, although I was starting to feel tired after about 15 miles, hit the roads to get back to Harborne and my very least favourite hill coming back into the "village"! Took out plenty of water as well, and although managed to lose a lot of salt, as usual, felt fine for the rest of the day as the boys took their bikes in Canon Hill Park, and we enjoyed the good weather.
2hrs 40 mins
Last long run before the marathon. Certainly, at least for the first few miles it brought out all the joys in running. Running mid-morning it was by the far the warmest conditions I've run in this year and taking in my fave canal route up to Kings Norton, and then an untried stretch of the Stratford Upon Avon canal towards Solihull, it was very enjoyable. Took it easy with an interesting music mix, from Jesus Christ Superstar (well it is Easter), a jazzy old Tribe Called Quest LP and Blur, and at a constant circa 8.30 mile pace, it didn't seem too difficult. Double backed to town and, although I was starting to feel tired after about 15 miles, hit the roads to get back to Harborne and my very least favourite hill coming back into the "village"! Took out plenty of water as well, and although managed to lose a lot of salt, as usual, felt fine for the rest of the day as the boys took their bikes in Canon Hill Park, and we enjoyed the good weather.
Friday, April 6, 2007
Friday 6th April - Good Friday
Family Day Out!
No running today but burnt off a few calories chasing the boys around Drayton Manor Park, while James showed no fear in the face of the Vertical Drop (although even his persistence wouldn't get a 2 yr old on the ride!) and Dan just wanted to ride on everything, and then again, and again .... Going out for a long, slow run tomorrow.
No running today but burnt off a few calories chasing the boys around Drayton Manor Park, while James showed no fear in the face of the Vertical Drop (although even his persistence wouldn't get a 2 yr old on the ride!) and Dan just wanted to ride on everything, and then again, and again .... Going out for a long, slow run tomorrow.
Thursday 5th April
BVH - Speed Reps
Total 8.82 miles - 1hr 8 mins
Reps at 6.20 - 6.30 p/mile
Felt really good running at the club this evening. Light for almost the whole session and after warming up running to the club and Sue bringing back in the plyometrics / dynamic stretching on the running field, we did some hill speed reps locally. Must have been the physio work early in the week but the legs were feeling very 'springy' and managed a decent tempo at about 6.20 - 6.30 min/miles for just over 1/2 mile circuits. Spurred on keeping up with Scott and as there was a relatively small turnout, there was a good chance to catch up with some of the guys. Then ran back again to build in a bit of mileage this week, as it's been sadly lacking.
Total 8.82 miles - 1hr 8 mins
Reps at 6.20 - 6.30 p/mile
Felt really good running at the club this evening. Light for almost the whole session and after warming up running to the club and Sue bringing back in the plyometrics / dynamic stretching on the running field, we did some hill speed reps locally. Must have been the physio work early in the week but the legs were feeling very 'springy' and managed a decent tempo at about 6.20 - 6.30 min/miles for just over 1/2 mile circuits. Spurred on keeping up with Scott and as there was a relatively small turnout, there was a good chance to catch up with some of the guys. Then ran back again to build in a bit of mileage this week, as it's been sadly lacking.
Wednesday, April 4, 2007
Wednesday 4th April 2007
As I write this at Wednesday lunchtime, there's been NO RUNNING since Sunday. Boo! Plenty of cycling (to work and on the X-Trainer) but I'm giving the calves a good chance to rest after they've been inflamed since last week. Went to see the physio Alison recommended yesterday,Ben Levine, and he put my calves and hamstrings through their paces. At one point, my legs were feeling like car jacks being lifted and stretched and thoughts of Mrs Macca kept flashing through my mind - surely it would be less painful just to have a prosthetic leg! I think he's done the trick though as they feel a lot more 'normal' today and although I'll lay off the running this evening (Sian's going out) I'm looking forward to the club tomorrow and then one last long run before the marathon, this weekend. Funny how I'm getting withdrawl symptoms, but I'm convinced it's best not to aggravate these niggles!
Sunday, April 1, 2007
Sunday 1st April
Summary of Week 12: 20.5 miles
Well, after three 20 mile races and a quick half-marathon in March, the cracks were bound to appear! After the initial euphria of last weekend, the legs felt tired and strained and I've spent much of the second half of the weeking resting. Sunday, although it was a short run, was critical and thankfully I think I'm back on track. Will have to be careful though - I've been given my first written warning!
Well, after three 20 mile races and a quick half-marathon in March, the cracks were bound to appear! After the initial euphria of last weekend, the legs felt tired and strained and I've spent much of the second half of the weeking resting. Sunday, although it was a short run, was critical and thankfully I think I'm back on track. Will have to be careful though - I've been given my first written warning!
Sunday 1st April
6.3 miles @ 8.02 p/m
50.38
Well, it was the run that nearly wasn't! Got up before 7am to do a decent run this morning and put James back to bed. Next thing I knew it was nearly 8, and I'd got in a few more unexpected zzzz's! Bugger. With a family day planned it, the running was out of the window. After visiting a very underwhelming Dudley Zoo (where were the animals?) I managed to negotiate an evening session. I had some trepidation though as there is still a little discomfort when I strike off with the right foot. Had a really enjoyable run though at marathon pace - down the canals and back through town to Harborne. It felt very easy. Could feel a strain but not really problematic. The trouble is I just can't locate where the discomfort is coming from. It's not a particular spot on the leg (like last year's stress fracture) and not on the knee, more a general strain. However, working on the premis that it feels a lot better than midweek, I'll check it out with the physio guy Alison recommended a while back, and just take it easy next week. I know I've got the miles in me now, so I don't want to lose sight of the end goal - finishing the Shakespeare marathon in a respectable time and in a respectable physical state! It all feels more real now as well, as the info came through yesterday with the course route - will have to check out the gradients though.
50.38
Well, it was the run that nearly wasn't! Got up before 7am to do a decent run this morning and put James back to bed. Next thing I knew it was nearly 8, and I'd got in a few more unexpected zzzz's! Bugger. With a family day planned it, the running was out of the window. After visiting a very underwhelming Dudley Zoo (where were the animals?) I managed to negotiate an evening session. I had some trepidation though as there is still a little discomfort when I strike off with the right foot. Had a really enjoyable run though at marathon pace - down the canals and back through town to Harborne. It felt very easy. Could feel a strain but not really problematic. The trouble is I just can't locate where the discomfort is coming from. It's not a particular spot on the leg (like last year's stress fracture) and not on the knee, more a general strain. However, working on the premis that it feels a lot better than midweek, I'll check it out with the physio guy Alison recommended a while back, and just take it easy next week. I know I've got the miles in me now, so I don't want to lose sight of the end goal - finishing the Shakespeare marathon in a respectable time and in a respectable physical state! It all feels more real now as well, as the info came through yesterday with the course route - will have to check out the gradients though.
Saturday 30th March
No Running
25Km on X-Bike
No running now for 3 days. Today was very much a family day - took the boys to swimming and then the garden got it's first cut for the year - with Dan + James fighting over the toy lawnmower! Felt good to do a workout for an hour on the exercise bike, but I've given the legs an extended rest after the last few weeks. Pain has completely gone in the left leg, but there's still a niggle in the right. Will go for a run tomorrow
25Km on X-Bike
No running now for 3 days. Today was very much a family day - took the boys to swimming and then the garden got it's first cut for the year - with Dan + James fighting over the toy lawnmower! Felt good to do a workout for an hour on the exercise bike, but I've given the legs an extended rest after the last few weeks. Pain has completely gone in the left leg, but there's still a niggle in the right. Will go for a run tomorrow
Wednesday, March 28, 2007
Wednesday 28th March
8.1 miles
To work: 4.7 miles @ 8.20 p/mile
Back: 3.4 miles @ 8.21 p/m
"Listen to your body", seems to be a sensible running mantra. Well, for the next few days I'm going to obey my legs and give them a few days off. Runs today were hard work. After all the recent races I could feel slight strains down both calves, making them feel a bit lame and I couldn't find any comfortable rhythm. I'm sure there's no injury, just tightness but it may be enough to forego a long run this weekend. I can then concentrate on tapering down throughout April until the marathon. Also breaking in my new Asics - they are the same make as the old pair, but maybe this isn't helping. Ho hum, a deserved rest is in order
To work: 4.7 miles @ 8.20 p/mile
Back: 3.4 miles @ 8.21 p/m
"Listen to your body", seems to be a sensible running mantra. Well, for the next few days I'm going to obey my legs and give them a few days off. Runs today were hard work. After all the recent races I could feel slight strains down both calves, making them feel a bit lame and I couldn't find any comfortable rhythm. I'm sure there's no injury, just tightness but it may be enough to forego a long run this weekend. I can then concentrate on tapering down throughout April until the marathon. Also breaking in my new Asics - they are the same make as the old pair, but maybe this isn't helping. Ho hum, a deserved rest is in order
Tuesday, March 27, 2007
Tuesday 27th March
Rest Day
Cycled to work but no running - legs fine but needed the break! In talking to various club members and having the London urge I thought I'd turn on the sales charm and see if there were any late charity places for the FLM. Phoned a number of Child related charities to see if they had any late drop-outs (not wishing ill on others!) but it was not to be - apparently they all have long reserve lists and would have had to registered me by now. As Tim pointed out it's probably easier to enter the UK as a terrorist than enter the London Marathon. It's a funny old world! Thought it worth a late punt, but onwards to Stratford ....
Cycled to work but no running - legs fine but needed the break! In talking to various club members and having the London urge I thought I'd turn on the sales charm and see if there were any late charity places for the FLM. Phoned a number of Child related charities to see if they had any late drop-outs (not wishing ill on others!) but it was not to be - apparently they all have long reserve lists and would have had to registered me by now. As Tim pointed out it's probably easier to enter the UK as a terrorist than enter the London Marathon. It's a funny old world! Thought it worth a late punt, but onwards to Stratford ....
Monday 26th March 2007
BVH
6.1 miles @ 8.07 per/mile
It was a gorgeous day and still reflecting on the run on Sunday, I was looking forward to stretching the legs. It was first evening light run for some time (now the clocks have gone forward) and it seemed at the Club that everyone was putting in stellar performances yesterday at various 1/2 marathons. Geoff and Harvey also did PB's and I guess it must have been one of the busiest weekends in the Running calendar. Ran the Northfield circuit and after yesterday I could really feel the fatigue in the legs. Had a good chat with a couple of club members and recounted tales of races afterwards with a good pep talk from John Ward. Will take a dya off tomorrow and rest the weary ones!
6.1 miles @ 8.07 per/mile
It was a gorgeous day and still reflecting on the run on Sunday, I was looking forward to stretching the legs. It was first evening light run for some time (now the clocks have gone forward) and it seemed at the Club that everyone was putting in stellar performances yesterday at various 1/2 marathons. Geoff and Harvey also did PB's and I guess it must have been one of the busiest weekends in the Running calendar. Ran the Northfield circuit and after yesterday I could really feel the fatigue in the legs. Had a good chat with a couple of club members and recounted tales of races afterwards with a good pep talk from John Ward. Will take a dya off tomorrow and rest the weary ones!
Sunday, March 25, 2007
Sunday 25th March - Summary
Summary of Week 11: 29.3 miles (inc PB for 1/2 Marathon)
What a great month, two 20 milers and a half marathon, and (fingers crossed) no injuries to mention (especially now that I've worked out which insole goes into which shoe!). Well, the racing shoes have now been put up until the marathon. Absolutley delighted with achieving my 1/2 marathon PB today as I achieved a time that I wasn't confident I could do - bit by bit the walls are coming down, and I'm glad to say it's down to hard work rather than natural talent (although a little of the latter wouldn't go amiss!) 29 miles is a decent return for the week, and I'll now concentrate on a slow tapering of mileage for the final month. Interestingly, looking at the stats in comparing times across distances (5km, 10km, 1/2m and marathon), I'm consistant up to the unchartered distance. This means I should be looking at a time between 3.11 and 3.21. We'll just have to see!
What a great month, two 20 milers and a half marathon, and (fingers crossed) no injuries to mention (especially now that I've worked out which insole goes into which shoe!). Well, the racing shoes have now been put up until the marathon. Absolutley delighted with achieving my 1/2 marathon PB today as I achieved a time that I wasn't confident I could do - bit by bit the walls are coming down, and I'm glad to say it's down to hard work rather than natural talent (although a little of the latter wouldn't go amiss!) 29 miles is a decent return for the week, and I'll now concentrate on a slow tapering of mileage for the final month. Interestingly, looking at the stats in comparing times across distances (5km, 10km, 1/2m and marathon), I'm consistant up to the unchartered distance. This means I should be looking at a time between 3.11 and 3.21. We'll just have to see!
Sunday 25th March 2007
Race: Stafford 1/2 Marathon
1hr 33 mins 41 secs (PB)
7.09 per/mile
I genuinely thought that this race would give me a great shout to achieve one of my major running goals for the year - a sub 1.35 half marathon. I had only cracked the 1.40 last October but with all the marathon training and anecdotes from others at the club regarding setting good times whilst training, I wanted to give this particular goal a really good go. Signs weren't great yesterday as I spent the evening in a smokey pub watching the England - Israel game over a couple of pints of guiness (to keep up the iron content and the game was poor!) and with the clocks going forward it meant an effectively earlier start. But arrived in Stafford in plenty of time on a chilly but dry day, and as the sun peeped out before the race it proved to be ideal running conditions.
The start was a shambles - near on 1000 runners bunched together in the town square, many having to vault over a railing to get into a starting position. It took a good half minute to get to the start line but after a frantic lap of the town, the field stretched out as we headed down the main road to the Shugborough Estate. Funny to thinkl I've brought the family here for days out - never envisaged running this section of road!). I was keen to break this into 3 races of 4 miles (aiming for 3 sub 30 minute sectors) with enough in the tank for a final quick mile. In reality I dug deep early on and rather than enjoy the scenery (my common folly!), worked a little harded than normal. Big incline at mile 3, but then enjoyed a 3 mile downhill burst running with a very quick older lady (who went on to win the 50+ female category). Excellent roadside support was given and the race changed direction at Shugborough, following an attractive country lane up and past the Estate before turning back into the Stafford area. All the training suddenly hit me at about 9 miles (one of those strange euphoric moments) - it dawned on me that I've probably not been this fit for a good 20 years! A life of desk slobbing and student debauchary was flying behind me! I was doing 7 minute miles and enjoying it! We headed up to an old disused railpath for a good 3 miles or so, on a flat scenic stretch and as we kicked back into Stafford, I put in a final sprint to clock shy of 1.34 (by my Garmin reckoning). Felt fantastic and like I'd really earnt this free medal! (and the Freetrade Banana!). Caught up with Simon Hall afterwards (who was running for Aldridge - he'd done a 1.27) and I believe that there was just one other Bournville representative, James Gittings. Then combined racing with family - met up with Tony + Helen and Amanada + Phil, and their families for lunch in Stafford
Interesting looking at the splits (the might of the Garmin system!), both by distance and by mile, as I think there may be a sub 1.30 in me! The fastest section was between the 10 mile and finish, indeed the slowest miles were the first few. Food for thought and I can honestly say that the post-race feelings are as special as when I clocked doing just over 2 hours in the Sheffield half, in 2005, my very first race!
Splits:
10km: 44.57 (7.15 p/m)
10m: 1.12.52 (split addition 7.04 p/m)
1/2m: 1.33.41 (last split addition 7.01 p/m)
1hr 33 mins 41 secs (PB)
7.09 per/mile
I genuinely thought that this race would give me a great shout to achieve one of my major running goals for the year - a sub 1.35 half marathon. I had only cracked the 1.40 last October but with all the marathon training and anecdotes from others at the club regarding setting good times whilst training, I wanted to give this particular goal a really good go. Signs weren't great yesterday as I spent the evening in a smokey pub watching the England - Israel game over a couple of pints of guiness (to keep up the iron content and the game was poor!) and with the clocks going forward it meant an effectively earlier start. But arrived in Stafford in plenty of time on a chilly but dry day, and as the sun peeped out before the race it proved to be ideal running conditions.
The start was a shambles - near on 1000 runners bunched together in the town square, many having to vault over a railing to get into a starting position. It took a good half minute to get to the start line but after a frantic lap of the town, the field stretched out as we headed down the main road to the Shugborough Estate. Funny to thinkl I've brought the family here for days out - never envisaged running this section of road!). I was keen to break this into 3 races of 4 miles (aiming for 3 sub 30 minute sectors) with enough in the tank for a final quick mile. In reality I dug deep early on and rather than enjoy the scenery (my common folly!), worked a little harded than normal. Big incline at mile 3, but then enjoyed a 3 mile downhill burst running with a very quick older lady (who went on to win the 50+ female category). Excellent roadside support was given and the race changed direction at Shugborough, following an attractive country lane up and past the Estate before turning back into the Stafford area. All the training suddenly hit me at about 9 miles (one of those strange euphoric moments) - it dawned on me that I've probably not been this fit for a good 20 years! A life of desk slobbing and student debauchary was flying behind me! I was doing 7 minute miles and enjoying it! We headed up to an old disused railpath for a good 3 miles or so, on a flat scenic stretch and as we kicked back into Stafford, I put in a final sprint to clock shy of 1.34 (by my Garmin reckoning). Felt fantastic and like I'd really earnt this free medal! (and the Freetrade Banana!). Caught up with Simon Hall afterwards (who was running for Aldridge - he'd done a 1.27) and I believe that there was just one other Bournville representative, James Gittings. Then combined racing with family - met up with Tony + Helen and Amanada + Phil, and their families for lunch in Stafford
Interesting looking at the splits (the might of the Garmin system!), both by distance and by mile, as I think there may be a sub 1.30 in me! The fastest section was between the 10 mile and finish, indeed the slowest miles were the first few. Food for thought and I can honestly say that the post-race feelings are as special as when I clocked doing just over 2 hours in the Sheffield half, in 2005, my very first race!
Splits:
10km: 44.57 (7.15 p/m)
10m: 1.12.52 (split addition 7.04 p/m)
1/2m: 1.33.41 (last split addition 7.01 p/m)
Friday, March 23, 2007
Thursday 22nd March
BVH - Stamina Reps
6.1 miles in total
1.5 miles warm-up @ circa 8 min/mile
2 x 1.5 miles @ circa 7 - 7.15 min/m
1 mile warm-down @ circa 8.30 min / m
Well, thought I'd do a nice gentle run this evening with the guys at BVH in preparation for Stafford, but No! Instead it was stamina reps - took in the Bournville 5km circuit and after a pleasant warm-up, pushed a couple of laps at a not too strenuos pace - somewhere between my 5km and 10km pace, and had a good warm down. Could feel the extent of the effort later though in tight leg muscles. Thankfully the stomach virus has left me and I'm really looking forward to the half at the weekend. Good evening tonight - had some good chats with other sdoing training for various events and it keeps you motivated. Also cycled to work and back, so a few extra calorie-burning Brownie points!
6.1 miles in total
1.5 miles warm-up @ circa 8 min/mile
2 x 1.5 miles @ circa 7 - 7.15 min/m
1 mile warm-down @ circa 8.30 min / m
Well, thought I'd do a nice gentle run this evening with the guys at BVH in preparation for Stafford, but No! Instead it was stamina reps - took in the Bournville 5km circuit and after a pleasant warm-up, pushed a couple of laps at a not too strenuos pace - somewhere between my 5km and 10km pace, and had a good warm down. Could feel the extent of the effort later though in tight leg muscles. Thankfully the stomach virus has left me and I'm really looking forward to the half at the weekend. Good evening tonight - had some good chats with other sdoing training for various events and it keeps you motivated. Also cycled to work and back, so a few extra calorie-burning Brownie points!
Wednesday, March 21, 2007
Wednesday 21st March
10.1 miles
To work: 6.2 miles @ 7.56 p/m
Back: 3.9 miles @ 7.29 p/m
The vernal equinox, the beginning of Spring, and an unexpectedly excellent day for running. Almost didn't make it as Dan woke up and was sick and I've been really suffering with stomach problems since the weekend, the feeling of almost being cramped or winded after eating. I'm wondering if I have a food intolerance of some kind, but as it seems to have gone today, I reckon it's just a virus. Will keep an eye on it in the next few days.
Hadn't done much since the 20 miler - a game of tennis on Monday and a cycle to work yesterday but today it was a gloriously sunny, albeit bitter, day. Felt a real bouce in the step in running through Bournville and by the Rea Valley, and after a good day at work, upped the tempo for a quick return home. Listening to some hardcore uplifting dance probably helped as I wanted to push it to a speed I'm hoping to maintain at the Stafford half at the weekend. Pleased to achieve sub 7.30 min pace. Blister's back after the weekend run but not overly worried, no more really long runs now until the marathon so hopefully it'll heal over in plenty of time.
To work: 6.2 miles @ 7.56 p/m
Back: 3.9 miles @ 7.29 p/m
The vernal equinox, the beginning of Spring, and an unexpectedly excellent day for running. Almost didn't make it as Dan woke up and was sick and I've been really suffering with stomach problems since the weekend, the feeling of almost being cramped or winded after eating. I'm wondering if I have a food intolerance of some kind, but as it seems to have gone today, I reckon it's just a virus. Will keep an eye on it in the next few days.
Hadn't done much since the 20 miler - a game of tennis on Monday and a cycle to work yesterday but today it was a gloriously sunny, albeit bitter, day. Felt a real bouce in the step in running through Bournville and by the Rea Valley, and after a good day at work, upped the tempo for a quick return home. Listening to some hardcore uplifting dance probably helped as I wanted to push it to a speed I'm hoping to maintain at the Stafford half at the weekend. Pleased to achieve sub 7.30 min pace. Blister's back after the weekend run but not overly worried, no more really long runs now until the marathon so hopefully it'll heal over in plenty of time.
Sunday, March 18, 2007
Sunday 18th March 2007
Summary of week 10: 44.25 miles (and 18 miles on the bike)
Unexpectedly, today's race has been a real highlight. Done a PB and enjoyed whatever the weather could throw at us and the undulating nature of the rural course. I guess all the training is paying off and enjoyed the biggest weekly mileage yet (and probably the biggest until the marathon). Also enjoyed getting back on the bike and varying the workouts.
Race: Ashby 20m Road Race, Leicestershire
20.08 miles - 2 hrs 36 mins (PB) @ 7.46 mins per mile
The race of all seasons! Sleet, 20+ miles per hr side wind and bright spring sunshine - we had it all! Delighted with the race and often it's those races with the least expectation that turn out to be the best. Not feeling great when I woke up and when Harvey picked me up just after 8am, I really wasn't sure what to expect today. Got to Ashby in about an hour, a sleepy North Leicestershire town, and congregated with what seemed to be a fair number of runners in a field. It was definately glove weather (a dn suitabbly attired) with a cold northerly and as we set off, took it easy for the first couple of miles. After going over the A42, we quickly got into countryside with a punishing side wind for a couple of miles. I started with Harvey, Linda and Stella but with Harvey and Linda getting away quickly, I spent a good few miles chatting with some fellas from Derby in some lovely Spring sunshine, not noticing a decent incline. Was feeling good so then pushed on and passed both Harvey and Linda. Probably shocked Harvey into some positive action (even with a dodgy knee) and he sailed passed not to be seen again in the race! 10 mile split was decent and helped with Outkast on the iPod (although they had again been officially banned for the race - iPod's not Outkast, that is!) and at Packington we went back and did the loop again. In many ways it helped, knowing what was ahead, although there was a really unpleasant section with hairy sidewinds and heavy sleet between about miles 10 and 12. Ran with Linda from about the half marathon point, although she was immersed in Billy Joel, and trying to stick with her was a good incentive to post a decent time as I knew she's typically a good few minutes faster than me. There were loads of water stops (as well as handing out jelly babies and juice) which helped and although the last couple of miles were hard and inclining, they didn't prove too difficult. With about 800 metres to go I ashamedly put on a final burst to pass Linda and a few others, and took the tape over 3 minutes quicker than Gloucester. Harvey and Stella also did PB's and there was a great foodtastic Aldi goodybag and a really nice Aldi sweater. Mind you, with the possibilities of getting exposure walking back to the car, the sweater was appreciated! Chilled out at home for the rest of the day with Sian and the boys and, a large blood blister aside on the usual foot, have returned injury free. Knees are a little sore but with no more long races now before the end of April, it all bodes well I think for the marathon.
Splits:
10km: 49.04
10m: 1.17.20
1/2 m: 1.42.08
20m: 2.36.05
Unexpectedly, today's race has been a real highlight. Done a PB and enjoyed whatever the weather could throw at us and the undulating nature of the rural course. I guess all the training is paying off and enjoyed the biggest weekly mileage yet (and probably the biggest until the marathon). Also enjoyed getting back on the bike and varying the workouts.
Race: Ashby 20m Road Race, Leicestershire
20.08 miles - 2 hrs 36 mins (PB) @ 7.46 mins per mile
The race of all seasons! Sleet, 20+ miles per hr side wind and bright spring sunshine - we had it all! Delighted with the race and often it's those races with the least expectation that turn out to be the best. Not feeling great when I woke up and when Harvey picked me up just after 8am, I really wasn't sure what to expect today. Got to Ashby in about an hour, a sleepy North Leicestershire town, and congregated with what seemed to be a fair number of runners in a field. It was definately glove weather (a dn suitabbly attired) with a cold northerly and as we set off, took it easy for the first couple of miles. After going over the A42, we quickly got into countryside with a punishing side wind for a couple of miles. I started with Harvey, Linda and Stella but with Harvey and Linda getting away quickly, I spent a good few miles chatting with some fellas from Derby in some lovely Spring sunshine, not noticing a decent incline. Was feeling good so then pushed on and passed both Harvey and Linda. Probably shocked Harvey into some positive action (even with a dodgy knee) and he sailed passed not to be seen again in the race! 10 mile split was decent and helped with Outkast on the iPod (although they had again been officially banned for the race - iPod's not Outkast, that is!) and at Packington we went back and did the loop again. In many ways it helped, knowing what was ahead, although there was a really unpleasant section with hairy sidewinds and heavy sleet between about miles 10 and 12. Ran with Linda from about the half marathon point, although she was immersed in Billy Joel, and trying to stick with her was a good incentive to post a decent time as I knew she's typically a good few minutes faster than me. There were loads of water stops (as well as handing out jelly babies and juice) which helped and although the last couple of miles were hard and inclining, they didn't prove too difficult. With about 800 metres to go I ashamedly put on a final burst to pass Linda and a few others, and took the tape over 3 minutes quicker than Gloucester. Harvey and Stella also did PB's and there was a great foodtastic Aldi goodybag and a really nice Aldi sweater. Mind you, with the possibilities of getting exposure walking back to the car, the sweater was appreciated! Chilled out at home for the rest of the day with Sian and the boys and, a large blood blister aside on the usual foot, have returned injury free. Knees are a little sore but with no more long races now before the end of April, it all bodes well I think for the marathon.
Splits:
10km: 49.04
10m: 1.17.20
1/2 m: 1.42.08
20m: 2.36.05
Saturday, March 17, 2007
Saturday 17th March
3 miles - David Lloyd treadmill
Typical. Not a days illness (not even a sniff) in almost 3 months of training and the day before a 20 miler, I'm feeling decidedly dodgy. Think it's a bit of a stomach bug and Sian's had much the same - or could it be a reaction to over indulging in the pretzels and chocolate digestives? Also feeling really tired as James had learnt how to crawl into bed at 4am in the morning, and then flip around like a slippery fish - he was up at an ungamely time today. Anyhow, all these excuses, but I'm sure it'll be OK tomorrow - have read the bumph and it's looks al ittle hiller than Gloucester, but that should suit. I'll treat it like the Keyworth 1/2 before Xmas - run to enjoy it and not worry about the time. Also, not the ideal preparation - took Sian out early for Mothers Day - a family meal at TGI Friday's. Not sure if caramel swirl cheesecake is packed with good running fuel? Interesting weather forecast for tomorrow - cold, dry and windy.
Typical. Not a days illness (not even a sniff) in almost 3 months of training and the day before a 20 miler, I'm feeling decidedly dodgy. Think it's a bit of a stomach bug and Sian's had much the same - or could it be a reaction to over indulging in the pretzels and chocolate digestives? Also feeling really tired as James had learnt how to crawl into bed at 4am in the morning, and then flip around like a slippery fish - he was up at an ungamely time today. Anyhow, all these excuses, but I'm sure it'll be OK tomorrow - have read the bumph and it's looks al ittle hiller than Gloucester, but that should suit. I'll treat it like the Keyworth 1/2 before Xmas - run to enjoy it and not worry about the time. Also, not the ideal preparation - took Sian out early for Mothers Day - a family meal at TGI Friday's. Not sure if caramel swirl cheesecake is packed with good running fuel? Interesting weather forecast for tomorrow - cold, dry and windy.
Thursday, March 15, 2007
Thursday 15th March
BVH 4 miles jog @ circa 9 mins p/m
With a 20 miler on Sunday it didn't seem a wise idea to do reps at the club, so instead enjoyed a gentle jog around the Northfield circuit. Sometimes it feels good to just to really take the foot off the gas and have a good natter! Primo was inspiring me with tales of the New York Marathon (one for the future?) and had a good natter with Helen - extolling the virtues of X-Country. After the marathon training, I'm definately going to look into incorporating more off road training and multi-terrain events.
Felt rather conspicuous in new trainers tonight. Since Xmas I've put in 400+ miles in the current Asics, so thought this would be a great opportunity to take out for a spin a new dazzling pair! With the training still being injury free (touch wood, fingers X'd, no black cats!) I've gone for another pair of Kayano's - Birmingham Runner had the same last year's model unbelievably at size 11.5 - but I'll be happier when they're alittle more muddied! Will alterante pairs for training and slowly phase out the old ones in time for the marathon
With a 20 miler on Sunday it didn't seem a wise idea to do reps at the club, so instead enjoyed a gentle jog around the Northfield circuit. Sometimes it feels good to just to really take the foot off the gas and have a good natter! Primo was inspiring me with tales of the New York Marathon (one for the future?) and had a good natter with Helen - extolling the virtues of X-Country. After the marathon training, I'm definately going to look into incorporating more off road training and multi-terrain events.
Felt rather conspicuous in new trainers tonight. Since Xmas I've put in 400+ miles in the current Asics, so thought this would be a great opportunity to take out for a spin a new dazzling pair! With the training still being injury free (touch wood, fingers X'd, no black cats!) I've gone for another pair of Kayano's - Birmingham Runner had the same last year's model unbelievably at size 11.5 - but I'll be happier when they're alittle more muddied! Will alterante pairs for training and slowly phase out the old ones in time for the marathon
Wednesday, March 14, 2007
Wednesday 14th March
11.6 miles
To work: 5.9 m @ 7.58 p/m
Back: 5.7 m @ 7.49 p/m
Day of contrasting runs! Woke up feeling great, dusted off my shades and really enjoyed running the canals and Rea Valley route into work taking in glorious Spring sunshine. Went into a real daydream mode. Then sat on my arse for most of the day reading CV's, making a few calls and eating chocolate - no real surprise then, when I didn't feel overly motivated for the run home! Got a stitch half way home as well which didn't help and just amazed by the amount of other people out there running the canals. Almost congestion at times (and dosen't include kamikaze cyclists). Got home, cooked tea and, in receiving my numbers for the Ashby 20 and Stafford half marathon, regained motivation. Downloaded runs to SportTracks and was really geekiy in looking for speed trends!
To work: 5.9 m @ 7.58 p/m
Back: 5.7 m @ 7.49 p/m
Day of contrasting runs! Woke up feeling great, dusted off my shades and really enjoyed running the canals and Rea Valley route into work taking in glorious Spring sunshine. Went into a real daydream mode. Then sat on my arse for most of the day reading CV's, making a few calls and eating chocolate - no real surprise then, when I didn't feel overly motivated for the run home! Got a stitch half way home as well which didn't help and just amazed by the amount of other people out there running the canals. Almost congestion at times (and dosen't include kamikaze cyclists). Got home, cooked tea and, in receiving my numbers for the Ashby 20 and Stafford half marathon, regained motivation. Downloaded runs to SportTracks and was really geekiy in looking for speed trends!
Tuesday, March 13, 2007
Monday 12th March
BVH 5.7 miles @ 7.51 p/mile
8 miles cycle (work)
Felt great to be back running after the holiday. Gave tennis a miss as I was itching to get back into training. Lovely evening and despite a massive turnout at the club, the Pebble Mill run quickly dispersed into small groups, and enjoyed running and talking with Harvey, Bob and Stella - discussed tactics for the Ashby 20 miler on Sunday, and such is the way, put the world to right! Spent most of the run trying to work out whether my orthotics (after a soaking at Gloucester) were in the right shoe - should be obvious, but I was never blessed with the greatest of common sense!
Also, a true sign of Spring. Dusted off the bike and rode to work - through the Uni and across Canon Hill Park and a great way of getting in a bit more exercise - a good 8 mile round trip. I've no excuses to add to my 'carbon footprint' now, and both cycling and running are quicker than taking the car.
8 miles cycle (work)
Felt great to be back running after the holiday. Gave tennis a miss as I was itching to get back into training. Lovely evening and despite a massive turnout at the club, the Pebble Mill run quickly dispersed into small groups, and enjoyed running and talking with Harvey, Bob and Stella - discussed tactics for the Ashby 20 miler on Sunday, and such is the way, put the world to right! Spent most of the run trying to work out whether my orthotics (after a soaking at Gloucester) were in the right shoe - should be obvious, but I was never blessed with the greatest of common sense!
Also, a true sign of Spring. Dusted off the bike and rode to work - through the Uni and across Canon Hill Park and a great way of getting in a bit more exercise - a good 8 mile round trip. I've no excuses to add to my 'carbon footprint' now, and both cycling and running are quicker than taking the car.
Sunday, March 11, 2007
Wednesday 7th - Sunday 11th March
EURODISNEY + Summary of week 9: 9 miles
Managed a meagre 4 miles on the Hotel treadmill on Friday
Good timing as the family holiday co-incided with mid-marathon training - by and large a chance to rest the running muscles, and ease out the aches and pains of the past couple of months - or so I thought! Foolishly believing that completing a marathon would be the height of my physical and mental endurance this year, I hadn't reckoned on surviving five days at Eurodisney, Paris. Two children in tow, a punishing schedule in fitting in as many rides as possible with maximum autograph hunting of the Disney cast probably ensured that the training remains bang on schedule! Briefly, the highs and the lows:
Highs:
Quality family time
Enchanting characters (I know they're bored foreign students in suits but Dan truly believes that they live in Sleeping Beauty's castle and the Park is their daily garden!)
Cool rides - especially Pirates of the Caribbean and Guntastic Buzz Lightyear
Disneyland Hotel - awesome, makes kids of all of us
Innocence of youth
The Disney Parade - honestly, even tack can have a kind of style
The 2 hour period at the end of the day when the kids are both asleep and you can have a beer!
Lows:
Saturdays - Absolute murder. Takes Q out of the alphabet and makes you want to push / shove / scream (or all simultaneously). Thursday and Friday were OK though
Dead arms - Dan and James both decided that despite having suitable strollers, they wanted to be carried everywhere, and they refuse to take NO for an answer
The food - in the Park it is truly awful, chiptastic ...
Scary characters (if you're two years old!). James wailed even in the presence of the meekest Disney soul - ceratinly startled Goofy!
Managed a meagre 4 miles on the Hotel treadmill on Friday
Good timing as the family holiday co-incided with mid-marathon training - by and large a chance to rest the running muscles, and ease out the aches and pains of the past couple of months - or so I thought! Foolishly believing that completing a marathon would be the height of my physical and mental endurance this year, I hadn't reckoned on surviving five days at Eurodisney, Paris. Two children in tow, a punishing schedule in fitting in as many rides as possible with maximum autograph hunting of the Disney cast probably ensured that the training remains bang on schedule! Briefly, the highs and the lows:
Highs:
Quality family time
Enchanting characters (I know they're bored foreign students in suits but Dan truly believes that they live in Sleeping Beauty's castle and the Park is their daily garden!)
Cool rides - especially Pirates of the Caribbean and Guntastic Buzz Lightyear
Disneyland Hotel - awesome, makes kids of all of us
Innocence of youth
The Disney Parade - honestly, even tack can have a kind of style
The 2 hour period at the end of the day when the kids are both asleep and you can have a beer!
Lows:
Saturdays - Absolute murder. Takes Q out of the alphabet and makes you want to push / shove / scream (or all simultaneously). Thursday and Friday were OK though
Dead arms - Dan and James both decided that despite having suitable strollers, they wanted to be carried everywhere, and they refuse to take NO for an answer
The food - in the Park it is truly awful, chiptastic ...
Scary characters (if you're two years old!). James wailed even in the presence of the meekest Disney soul - ceratinly startled Goofy!
Tuesday, March 6, 2007
Monday 5th March
BVH
4.9 miles @ 8.21 p/mile
I was expecting the aches and pains today, the badge of survival of a 20 mile race. They never came though, surprisingly. Infact I was feeling quite spritely and forewent the usual tennis on a Monday night to go for a run down at the club. I think it helps to stretch the legs after such a long event (rid any lactic acid) and certainly there were a lot of guys there tonight who had the same idea. As usual, with Spring came the rain, and after starting gingerly, enjoyed a good near 5 miler having a natter with Harvey and a few others. Nice, easy pace but would have been dangerous to my health to go any faster! Bournville never ceases to amaze me though - I thought I had all the local routes licked - tonight however, after 10 minutes I was completely non-plussed. Have absoultely no idea how we managed to get to Kings Norton!
As I write this though (Tuesday morning - quick work break), despite a good nights sleep, my right leg has gone on strike - feels like it's done the miles but in a used, rather than painful fashion. I guess it knows that with Eurodisney tomorrow, comes a short running break. I must remeber to forget to pack my trainers for Paris!
4.9 miles @ 8.21 p/mile
I was expecting the aches and pains today, the badge of survival of a 20 mile race. They never came though, surprisingly. Infact I was feeling quite spritely and forewent the usual tennis on a Monday night to go for a run down at the club. I think it helps to stretch the legs after such a long event (rid any lactic acid) and certainly there were a lot of guys there tonight who had the same idea. As usual, with Spring came the rain, and after starting gingerly, enjoyed a good near 5 miler having a natter with Harvey and a few others. Nice, easy pace but would have been dangerous to my health to go any faster! Bournville never ceases to amaze me though - I thought I had all the local routes licked - tonight however, after 10 minutes I was completely non-plussed. Have absoultely no idea how we managed to get to Kings Norton!
As I write this though (Tuesday morning - quick work break), despite a good nights sleep, my right leg has gone on strike - feels like it's done the miles but in a used, rather than painful fashion. I guess it knows that with Eurodisney tomorrow, comes a short running break. I must remeber to forget to pack my trainers for Paris!
Sunday, March 4, 2007
Sunday 4th March 2007
Summary of week 8: 32 miles
Great to have managed the race that got away last year. Really enjoyed the Gloucester 20 and very pleased with a sub 2.40 time, the training is paying off. Probably went off a little too slow but this may well have been the catalyst for preserving energy for the mid-later stages. Certainly this race dominated the week's training and I'm sure it'll hurt tomorrow, but with Eurdisney looming (Wednesday - Sunday) I'll scale it down for a week and enjoy a mid marathon schedule break.
Race: Gloucester 20 miler, Frampton On Severn
20 miles: 2.39 @ 7.58 p/mile
'I feel it in my fingers, I feel it in my bones', Wet, Wet, Wet! Ne'er was there such an appropriate lyric to describe the after effects of a 20 miler particularly on such a stormy day, as the River Severn threatened to engulf us, claiming most of the countryside around us on this rural route. In truth though it didn't harm the race one little bit. I'd been like a Michael Fish out-of-water all weekend, scouring the BBC website, hoping the anticipated Spring rains would leave us alone for the duration of the race, but alas not. Picked up Harvey early doors and wrestled with his portable Sat Nav to arrive at Frampton On Severn pretty early. Alledgedly Frampton is a picturesque chocolate-box village, even with it's own Green, so a great place to kick off the race. Good Bournville turnout and as we all had a natter the race began with us all at the very back! Took the first few miles out of the village very easy and even discovered a local running club unfortunately adorned with the teal vests. Previously I thought Bournville were unique in this respect and discussed with Harvey the obvious potential in wearing a Cadbury purple Dairy Milk vest. Anyhow, the light rain was holding well and the narrow country lanes were kind on the feet. Stella passed me at about 4 miles which kind of woke me out of a bit of a daydream and decided to step on the gas, moving from 8.30 min miles to 7.30 min miles for the next 7 miles or so. Seemed like a decent tactic and enjoyed passing a lot of people, taking in the first mini-hill, and only when at about 9 miles when we ran into a nasty side wind and heavier rain, was it a little uncomfortable. Soon disappeared though and there was excellent support from the local villagers with regular water stops, and we headed back for a second loop. This seemed to go pretty well, although I did have a marshall shouting at me to remove my headphones (officially the use of iPods were prohibited), which did seem a little petty. Fair play though as a few motorists on these small country roads did seem a bit miffed at being held up particularly in light of runners having to dodge numerous puddles. My son later reminded me of the 'Dr Foster went to Gloucester ditty ... maybe he was one of the pioneering Gloucester 20 runners? Anyhow, I was still feeling surprisingly strong at 18 miles, heading for home, and managed to quicken to confirm a sub 2.40 time, pyschogically important in it reflecting a potential sub 3.30 marathon. Overall, enjoyed the run, a lot of comeraderie and a well organised event. Excellent pre-marathon training and the mild, wet conditions were surprisingly conducive for a good, competitive race.
Splits:
10km - 49.34
10 miles - 1.19
1/2 mthon - 1.44
Great to have managed the race that got away last year. Really enjoyed the Gloucester 20 and very pleased with a sub 2.40 time, the training is paying off. Probably went off a little too slow but this may well have been the catalyst for preserving energy for the mid-later stages. Certainly this race dominated the week's training and I'm sure it'll hurt tomorrow, but with Eurdisney looming (Wednesday - Sunday) I'll scale it down for a week and enjoy a mid marathon schedule break.
Race: Gloucester 20 miler, Frampton On Severn
20 miles: 2.39 @ 7.58 p/mile
'I feel it in my fingers, I feel it in my bones', Wet, Wet, Wet! Ne'er was there such an appropriate lyric to describe the after effects of a 20 miler particularly on such a stormy day, as the River Severn threatened to engulf us, claiming most of the countryside around us on this rural route. In truth though it didn't harm the race one little bit. I'd been like a Michael Fish out-of-water all weekend, scouring the BBC website, hoping the anticipated Spring rains would leave us alone for the duration of the race, but alas not. Picked up Harvey early doors and wrestled with his portable Sat Nav to arrive at Frampton On Severn pretty early. Alledgedly Frampton is a picturesque chocolate-box village, even with it's own Green, so a great place to kick off the race. Good Bournville turnout and as we all had a natter the race began with us all at the very back! Took the first few miles out of the village very easy and even discovered a local running club unfortunately adorned with the teal vests. Previously I thought Bournville were unique in this respect and discussed with Harvey the obvious potential in wearing a Cadbury purple Dairy Milk vest. Anyhow, the light rain was holding well and the narrow country lanes were kind on the feet. Stella passed me at about 4 miles which kind of woke me out of a bit of a daydream and decided to step on the gas, moving from 8.30 min miles to 7.30 min miles for the next 7 miles or so. Seemed like a decent tactic and enjoyed passing a lot of people, taking in the first mini-hill, and only when at about 9 miles when we ran into a nasty side wind and heavier rain, was it a little uncomfortable. Soon disappeared though and there was excellent support from the local villagers with regular water stops, and we headed back for a second loop. This seemed to go pretty well, although I did have a marshall shouting at me to remove my headphones (officially the use of iPods were prohibited), which did seem a little petty. Fair play though as a few motorists on these small country roads did seem a bit miffed at being held up particularly in light of runners having to dodge numerous puddles. My son later reminded me of the 'Dr Foster went to Gloucester ditty ... maybe he was one of the pioneering Gloucester 20 runners? Anyhow, I was still feeling surprisingly strong at 18 miles, heading for home, and managed to quicken to confirm a sub 2.40 time, pyschogically important in it reflecting a potential sub 3.30 marathon. Overall, enjoyed the run, a lot of comeraderie and a well organised event. Excellent pre-marathon training and the mild, wet conditions were surprisingly conducive for a good, competitive race.
Splits:
10km - 49.34
10 miles - 1.19
1/2 mthon - 1.44
Friday, March 2, 2007
Thursday 1st March 2007
BVH 4.8 miles
8.40 p/m
Spring at last - in like a lion, out like a lamb. Well I was more lamb today, a gentle run through Stirchley and Bournville with Martin and his 'angels' at the club. Enjoyed a good natter and, although there's still a slight pull, the calves are feeling OK. Bring on Gloucester on Sunday!
8.40 p/m
Spring at last - in like a lion, out like a lamb. Well I was more lamb today, a gentle run through Stirchley and Bournville with Martin and his 'angels' at the club. Enjoyed a good natter and, although there's still a slight pull, the calves are feeling OK. Bring on Gloucester on Sunday!
Wednesday, February 28, 2007
Tuesday 27th February
7.2 miles
To work: 3.8m @ 8.10 p/m
Back: 3.4 m @ 8.05 p/m
Missed out on a run yesterday in visiting Focus so planned to do a couple of longer runs to and from work. Never really happened though - calf muscles feeling really tight after Sunday's run (especially the right one) and feeling it big style when hobbling up the stairs at work. Ironically it never feels so bad when I'm actually running, but with Gloucester on Sunday I'm going to follow the RICE principle of Rest, Ice, Compression and Elevation (I think!) and take it easy. Enjoyed the runs though - will do nowt tomorrow and see how it feels for a gentle work-out at BVH on Thursday
To work: 3.8m @ 8.10 p/m
Back: 3.4 m @ 8.05 p/m
Missed out on a run yesterday in visiting Focus so planned to do a couple of longer runs to and from work. Never really happened though - calf muscles feeling really tight after Sunday's run (especially the right one) and feeling it big style when hobbling up the stairs at work. Ironically it never feels so bad when I'm actually running, but with Gloucester on Sunday I'm going to follow the RICE principle of Rest, Ice, Compression and Elevation (I think!) and take it easy. Enjoyed the runs though - will do nowt tomorrow and see how it feels for a gentle work-out at BVH on Thursday
Sunday, February 25, 2007
Sunday 25th February
13.65 miles
7.51 per mile
1hr 47 mins
Summary of week 7: 33 miles (+48 km on the x-Bike)
Well that's seven week's gone and I've certainly covered more miles since the New Year than I thought I could physically manage! Another 33 miles this week and a surprisingly quick long run today, almost at my half marathon good race pace. If I can stay injury free, which currently seems to be the case (even the blistering has now been banished) I should be able to achieve decent times. With a couple of 20 mile races and a half marathon coming up in March, this will be put to the test shortly. Whole marathon thing dosen't seem so daunting now, let's hope these words don't come back to haunt me!
Run
An excellent run. Up early to be out at 7am but Sian decided that she needed the extra sleep (Sleep 1, Church 0) so entertained the boys and headed out nearer ten. Quick Harborne circuit and then out through Bearwood to Handsworth and back via town via the canal. So much for the long slow weekend run though! Legs were feeling pretty fresh so I pushed on, worked hard (certainly a lot harder than some of the long runs) and kept a sub 8 min mile pace. I think the volume of training is paying off as it didn't feel too bad past the 10 mile marker. Heavy rain incentivised a quick return as well and I passed the half marathon mark at 1hr 42 mins, only a few minutes slower than my quickest race pace. With the Gloucester 20 miler next week, the 10 mile mark was passed in 1.18 - it will be interesting to see if this translates into a fast time in a race environment.
7.51 per mile
1hr 47 mins
Summary of week 7: 33 miles (+48 km on the x-Bike)
Well that's seven week's gone and I've certainly covered more miles since the New Year than I thought I could physically manage! Another 33 miles this week and a surprisingly quick long run today, almost at my half marathon good race pace. If I can stay injury free, which currently seems to be the case (even the blistering has now been banished) I should be able to achieve decent times. With a couple of 20 mile races and a half marathon coming up in March, this will be put to the test shortly. Whole marathon thing dosen't seem so daunting now, let's hope these words don't come back to haunt me!
Run
An excellent run. Up early to be out at 7am but Sian decided that she needed the extra sleep (Sleep 1, Church 0) so entertained the boys and headed out nearer ten. Quick Harborne circuit and then out through Bearwood to Handsworth and back via town via the canal. So much for the long slow weekend run though! Legs were feeling pretty fresh so I pushed on, worked hard (certainly a lot harder than some of the long runs) and kept a sub 8 min mile pace. I think the volume of training is paying off as it didn't feel too bad past the 10 mile marker. Heavy rain incentivised a quick return as well and I passed the half marathon mark at 1hr 42 mins, only a few minutes slower than my quickest race pace. With the Gloucester 20 miler next week, the 10 mile mark was passed in 1.18 - it will be interesting to see if this translates into a fast time in a race environment.
Saturday 24th February
48 km (30 miles) on X-Bike - 1 Hr 34 mins
Day of rest and recovery after a complete blowout at Simpson's restaurant with Tim and Heather on Friday night, on an extravagant night of work celebration. It's an amazing place. So time spent down the gym as Dan and James did their tennis and swimming lessons and managed to climb on the exercise bike for an hour and a half, whiling away the time as England were slaughtered by Ireland at Croke Park in the rugby.
Day of rest and recovery after a complete blowout at Simpson's restaurant with Tim and Heather on Friday night, on an extravagant night of work celebration. It's an amazing place. So time spent down the gym as Dan and James did their tennis and swimming lessons and managed to climb on the exercise bike for an hour and a half, whiling away the time as England were slaughtered by Ireland at Croke Park in the rugby.
Friday, February 23, 2007
Thursday 22nd February
10 miles - BVH
To club 2.5 m @ 8.12 p/m
warm up 2.1 m @ 7. 50 p/m
Hill reps 2.4 m
Home: 3 m @ 8.21p/m
Hill Reps on Beech Road at Bournville Harriers. A strange sight - about 50 runners pounding down a cul-de-sac, spilling over both pavements. Must have amused the locals and the cops came over to have a look! Reps were OK - quick run uphill at variable lengths with a jog down. After initially feeling heavy, the legs then felt very light once I'd warmed up -I guess the sports massage must have been useful. A good work out
To club 2.5 m @ 8.12 p/m
warm up 2.1 m @ 7. 50 p/m
Hill reps 2.4 m
Home: 3 m @ 8.21p/m
Hill Reps on Beech Road at Bournville Harriers. A strange sight - about 50 runners pounding down a cul-de-sac, spilling over both pavements. Must have amused the locals and the cops came over to have a look! Reps were OK - quick run uphill at variable lengths with a jog down. After initially feeling heavy, the legs then felt very light once I'd warmed up -I guess the sports massage must have been useful. A good work out
Wednesday, February 21, 2007
Tuesday 20th February
9.3 miles
To work: 5.9 miles @ 8.24 p/m (49 mins)
Back: 3.4 miles @ 7.56 p/m
+ Evening Sports Massage
Finally succumbed to the sports massage! Sian's birthday present and a treat was to ease the aches and pains of the past couple of months on Don Campbell's couch. Surprisingly the leg muscles weren't as tight as I expected, although a few tears were almost drawn when the muscles around the ankles were tended to. Immediately afterwards the effects weren't apparent but as I write this (Wednesday evening), a day of walking around like a baby giraffe pay testament to the virtues of the massage process. Apparantly I'll be running freely at the club tomorrow night - hmmm, have to see!
Earlier a couple of runs. Jumped the canal puddles and took the Rea Valley route to work - feeling quite tired though. Just putting in the mileage. Had a better run back, dodging the traffic!
To work: 5.9 miles @ 8.24 p/m (49 mins)
Back: 3.4 miles @ 7.56 p/m
+ Evening Sports Massage
Finally succumbed to the sports massage! Sian's birthday present and a treat was to ease the aches and pains of the past couple of months on Don Campbell's couch. Surprisingly the leg muscles weren't as tight as I expected, although a few tears were almost drawn when the muscles around the ankles were tended to. Immediately afterwards the effects weren't apparent but as I write this (Wednesday evening), a day of walking around like a baby giraffe pay testament to the virtues of the massage process. Apparantly I'll be running freely at the club tomorrow night - hmmm, have to see!
Earlier a couple of runs. Jumped the canal puddles and took the Rea Valley route to work - feeling quite tired though. Just putting in the mileage. Had a better run back, dodging the traffic!
Sunday, February 18, 2007
Sunday 18th February
7.2 miles
54mins @ 7.34 p/mile
Summary of week 6: 37.8 miles
Again, good mileage and on target for at least a sub 3.45 marathon. Really pleased to have got a 20 miler out of the way (with no ill-effects), and with the light drawing out and the weather improving (possibly) this should continue to help with the training. Legs not as tired as I would have expected, although I've been pretty ratty - maybe I'm more tired than I'm admitting to myself!
Run
First run as a 35 year old - wonder if this puts me in a new age category, or just gives me a more bona fide excuse for leaden legs? Certainly feeling older as I crawled back over the canals - on a Spring like day it seemed that half of the University running team were out, making my efforts appear somewhat laboured! Good to get out though - after red wine, buckets of popcorn and drunken sleep I wasn't sure how motivated I was going to be, but a quick loop of Bearwood, town and the canals home managed to shake out the cobwebs at a decent pace too. Shouldn't really be aiming for sub 8 min mile runs with longer distances the aim, but it seemed to go well, and ironically I missed the Tamworth 10km again - with so much family down at the mo, I couldn't justify the time away, albeit with an unused entry.
54mins @ 7.34 p/mile
Summary of week 6: 37.8 miles
Again, good mileage and on target for at least a sub 3.45 marathon. Really pleased to have got a 20 miler out of the way (with no ill-effects), and with the light drawing out and the weather improving (possibly) this should continue to help with the training. Legs not as tired as I would have expected, although I've been pretty ratty - maybe I'm more tired than I'm admitting to myself!
Run
First run as a 35 year old - wonder if this puts me in a new age category, or just gives me a more bona fide excuse for leaden legs? Certainly feeling older as I crawled back over the canals - on a Spring like day it seemed that half of the University running team were out, making my efforts appear somewhat laboured! Good to get out though - after red wine, buckets of popcorn and drunken sleep I wasn't sure how motivated I was going to be, but a quick loop of Bearwood, town and the canals home managed to shake out the cobwebs at a decent pace too. Shouldn't really be aiming for sub 8 min mile runs with longer distances the aim, but it seemed to go well, and ironically I missed the Tamworth 10km again - with so much family down at the mo, I couldn't justify the time away, albeit with an unused entry.
Saturday 17th February
Resting
Legs feeling a little heavy after Thursday but apart from that, no real after effects. Celebrated my birthday and have had a couple of real boozy evenings - with Gareth and Mandy down as well, I've managed to sink into the red wine vat - must get out and shake a leg tomorrow!
Legs feeling a little heavy after Thursday but apart from that, no real after effects. Celebrated my birthday and have had a couple of real boozy evenings - with Gareth and Mandy down as well, I've managed to sink into the red wine vat - must get out and shake a leg tomorrow!
Thursday, February 15, 2007
Thursday 15th February 2007
20 miles
2 Hrs 51 mins @ 8.34 p/m
Longest run to date and passed a pyschological barrier. I was really apprehensive before the run and woke up very early on this day off work. Did I have the legs for a long run at this point in the training schedule? Would the injury niggles catch up with me, especially the blisters? Well, it all went perfectly and it's a real boost to the rest of the training. Thought hard about the course - tried to limit the amount of hard pavement running but tried to keep it interesting. A seemingly infinite variety of old skool tunes (thank god for iPod's) took me up the canal past Northfield, back down the Rea Valley Cycle route (with a couple of loops of Canon Hill Park) to town, and over to Winson Green and back on the canals. It was a mild and cloudy morning (a few sunbursts) and I managed a very even pace throughout. The miles rolled by and although the legs are feeling a little heavy now, I didn't feel spent at the end. Maybe I just didn't work hard enough. Think I've nailed the blister issue once and for all - Hilly Mono socks (for x-country) have ceased the problem since I started wearing them, and the water bottle belt was adequate for hydration on the way round. All in all I've settled now on my ideal long-run gear which will help with the rest of the training. Time wise, although a training run, it was bang on for a 3.45 marathon. Reading through the RW schedules and their long run recommended times, it probably lends itself more to a circa 3.30 time, so I'll have to see how it goes. With a couple of 20 mile races coming up (Gloucester and Ashby), now that I have a 20 miler under my belt it will be useful to see how training times compare to these. Split times - 10m @ 1.26, 1/2 marathon @ 1.52.
So, still a couple of months to go but I really couldn't feel more positive. I guess putting in the mileage over the past couple of months is starting to reap dividends. With Sian and the boys away, relaxed for the rest of the day - sorted the garage and visited Paul, Gave BVH a miss (and will rest tomorrow) as Mark is leaving Brum next week, so off to see him off down the boozer .... a well, deserved pint, I think!
2 Hrs 51 mins @ 8.34 p/m
Longest run to date and passed a pyschological barrier. I was really apprehensive before the run and woke up very early on this day off work. Did I have the legs for a long run at this point in the training schedule? Would the injury niggles catch up with me, especially the blisters? Well, it all went perfectly and it's a real boost to the rest of the training. Thought hard about the course - tried to limit the amount of hard pavement running but tried to keep it interesting. A seemingly infinite variety of old skool tunes (thank god for iPod's) took me up the canal past Northfield, back down the Rea Valley Cycle route (with a couple of loops of Canon Hill Park) to town, and over to Winson Green and back on the canals. It was a mild and cloudy morning (a few sunbursts) and I managed a very even pace throughout. The miles rolled by and although the legs are feeling a little heavy now, I didn't feel spent at the end. Maybe I just didn't work hard enough. Think I've nailed the blister issue once and for all - Hilly Mono socks (for x-country) have ceased the problem since I started wearing them, and the water bottle belt was adequate for hydration on the way round. All in all I've settled now on my ideal long-run gear which will help with the rest of the training. Time wise, although a training run, it was bang on for a 3.45 marathon. Reading through the RW schedules and their long run recommended times, it probably lends itself more to a circa 3.30 time, so I'll have to see how it goes. With a couple of 20 mile races coming up (Gloucester and Ashby), now that I have a 20 miler under my belt it will be useful to see how training times compare to these. Split times - 10m @ 1.26, 1/2 marathon @ 1.52.
So, still a couple of months to go but I really couldn't feel more positive. I guess putting in the mileage over the past couple of months is starting to reap dividends. With Sian and the boys away, relaxed for the rest of the day - sorted the garage and visited Paul, Gave BVH a miss (and will rest tomorrow) as Mark is leaving Brum next week, so off to see him off down the boozer .... a well, deserved pint, I think!
Tuesday, February 13, 2007
Tuesday 13th February
10.5 miles
To work: 6.9 miles @ 8.12 p/m (56 mins)
Back: 3.6 miles @ 7.49 p/m
Sian and the boys are down in Wales for half-term with Mamgu so I have a week of freedom, catching up on sleep and a chance to properly plan my runs. Had a lovely early run into work - over to Cotteridge and through to Canon Hill Park on the Rhea Valley route. Almost forgot I was on the way to work! Feeling good, niggles at the start of the run but then seem to disappear after a couple of miles. Manic day at work sorting contracts and pleased to have done a longer run early as it was a wet return home! Pushed on the pace, felt good and generally the running seems to be relatively easy at the moment - I guess the intensity of training must be paying off. Rested yesterday, although hit the tennis court, and will rest again tomorrow before, weather permitting, the longest run to date on Thursday on a deserved day off work!
To work: 6.9 miles @ 8.12 p/m (56 mins)
Back: 3.6 miles @ 7.49 p/m
Sian and the boys are down in Wales for half-term with Mamgu so I have a week of freedom, catching up on sleep and a chance to properly plan my runs. Had a lovely early run into work - over to Cotteridge and through to Canon Hill Park on the Rhea Valley route. Almost forgot I was on the way to work! Feeling good, niggles at the start of the run but then seem to disappear after a couple of miles. Manic day at work sorting contracts and pleased to have done a longer run early as it was a wet return home! Pushed on the pace, felt good and generally the running seems to be relatively easy at the moment - I guess the intensity of training must be paying off. Rested yesterday, although hit the tennis court, and will rest again tomorrow before, weather permitting, the longest run to date on Thursday on a deserved day off work!
Sunday, February 11, 2007
Sunday 11th February 2007
10.2 miles (6 miles slow - 4 miles tempo)
1 hr 24 mins @ 8.20 p/m
Summary of week 5: 31.5 miles and 45 km on X-Bike
Pleased to clock up the mileage on this most unusual week, with unexpected snowbound interuption. Giddy new heights really - that's 180 miles in 6 weeks, which is way beyond anything I've done consistently in the past. Stamina and motivational wise - no problems, all going to plan. Even seemed to have solved the blistering issue with thicker socks. Can't shake off a minor thigh strain though and just a little concerned of repeat ankle trouble. I guess I can't forget what happened last year. The attention to RW schedule is OK - at least for the 3hr 45 time (albeit my runs are a little haphazard as, hey, I actually have a life and can't drop everything to run on cue!) but I may now abandon the schedule for a couple of weeks, tone down the volume of runs but concentrate on a biggie mid week, go for a 16 miler as a good baromoter to progress. Starting to think it will be so much easier to train for a quicker half-marathon when this is all over!
An early start (7 am) for a favourite run. Had to abandon the canals as they were still slippery and, despite expecting the contrary, enjoyed a decent spell of weather and a good run up to Northfield, over the 'Harborne Hills' and finished with a 4 mile circuit of Harborne surrounds. Back in time to look after James whilst Sian disappeared to church and the Bullring, obeying both God and the God of Shopping! Thigh niggle seemed to disappear with the run but conscious of not overdoing things, and I just still suspect that the ankle isn't too strong. May try out some ankle dorsiflexing exercises to strengthen and just wind down the volume of runs in the next couple of weeks. Took the run initially at a slow pace and knocked off the last 4 mile circuit at 7.30 pace, met up a couple of other runners which seemed to put a bit of wind in my sails! Nothing like the competitive edge. Chilled for the rest of the day and England won the one-day cricket series Vs Aussies - and Arsenal won (scoring twice against Wigan in the last 10 minutes) - what more can a man ask for?
1 hr 24 mins @ 8.20 p/m
Summary of week 5: 31.5 miles and 45 km on X-Bike
Pleased to clock up the mileage on this most unusual week, with unexpected snowbound interuption. Giddy new heights really - that's 180 miles in 6 weeks, which is way beyond anything I've done consistently in the past. Stamina and motivational wise - no problems, all going to plan. Even seemed to have solved the blistering issue with thicker socks. Can't shake off a minor thigh strain though and just a little concerned of repeat ankle trouble. I guess I can't forget what happened last year. The attention to RW schedule is OK - at least for the 3hr 45 time (albeit my runs are a little haphazard as, hey, I actually have a life and can't drop everything to run on cue!) but I may now abandon the schedule for a couple of weeks, tone down the volume of runs but concentrate on a biggie mid week, go for a 16 miler as a good baromoter to progress. Starting to think it will be so much easier to train for a quicker half-marathon when this is all over!
An early start (7 am) for a favourite run. Had to abandon the canals as they were still slippery and, despite expecting the contrary, enjoyed a decent spell of weather and a good run up to Northfield, over the 'Harborne Hills' and finished with a 4 mile circuit of Harborne surrounds. Back in time to look after James whilst Sian disappeared to church and the Bullring, obeying both God and the God of Shopping! Thigh niggle seemed to disappear with the run but conscious of not overdoing things, and I just still suspect that the ankle isn't too strong. May try out some ankle dorsiflexing exercises to strengthen and just wind down the volume of runs in the next couple of weeks. Took the run initially at a slow pace and knocked off the last 4 mile circuit at 7.30 pace, met up a couple of other runners which seemed to put a bit of wind in my sails! Nothing like the competitive edge. Chilled for the rest of the day and England won the one-day cricket series Vs Aussies - and Arsenal won (scoring twice against Wigan in the last 10 minutes) - what more can a man ask for?
Saturday, February 10, 2007
Friday 9th February
3 miles jog back from work
30 km on X-Bike (68 mins)
Snow
An unexpected runout this evening. The snow fell again steadily during the day and after deciding to bus it to work (rather than risk car abandonment), had no chance of getting back by the same means. Black ice and utter chaos as Birmingham was brought to a standstill, busses slid down Moseley Hill and drivers resigned themselves to a long evening. Tim took 5 hours to get back to Redditch but in my Scarpa boots it was a great chance for a little snow X-Country! Enjoyed a gentle jog back, stopping only as a car radiator blew near the QE. Harborne Park Road was an ice rink, cars abandoned for the night. Surprised there weren't any looters about!
Managed 30km on the exercise bike later watching highlights of England beating Australia in a 1 day cricket final (almost as rare as the snow). Not sure if the bike adds much to the training but it certainly burns a few calories and the resistance levels are OK. After an hour the seat is a little unforgiving though
30 km on X-Bike (68 mins)
Snow
An unexpected runout this evening. The snow fell again steadily during the day and after deciding to bus it to work (rather than risk car abandonment), had no chance of getting back by the same means. Black ice and utter chaos as Birmingham was brought to a standstill, busses slid down Moseley Hill and drivers resigned themselves to a long evening. Tim took 5 hours to get back to Redditch but in my Scarpa boots it was a great chance for a little snow X-Country! Enjoyed a gentle jog back, stopping only as a car radiator blew near the QE. Harborne Park Road was an ice rink, cars abandoned for the night. Surprised there weren't any looters about!
Managed 30km on the exercise bike later watching highlights of England beating Australia in a 1 day cricket final (almost as rare as the snow). Not sure if the bike adds much to the training but it certainly burns a few calories and the resistance levels are OK. After an hour the seat is a little unforgiving though
Thursday 8th February
15 km - X-Bike (31 mins)
Snow
Woke up to a Winter wonderland. It dosen't happen very often but when it does, it seems almost unworldly! 15cm of snow and all the local schools were closed so less of the running, and more of the sledging. Dan thought it was amazing, James decided it was safer indoors. No running for safety reasons (and Rowheath Pavillion was closed) so just half an hour on the exercise bike
Snow
Woke up to a Winter wonderland. It dosen't happen very often but when it does, it seems almost unworldly! 15cm of snow and all the local schools were closed so less of the running, and more of the sledging. Dan thought it was amazing, James decided it was safer indoors. No running for safety reasons (and Rowheath Pavillion was closed) so just half an hour on the exercise bike
Wednesday, February 7, 2007
Wednesday 7th February
7 miles - steady pace
To work - 3.6 miles @ 8.32 per mile
Back - 3.4 miles @ 8.11 p/m
When the North wind doth blow .....
Boy, another chilly day. Didn't pay to hang around on the way home (about -3 again) and had the first chance to run through Canon Hill Park, in the dusk, this year. Not a place to run through in the dark, but the nights are slowly drawing out again. Had a good stretch out on the way home which helped ease concerns over a couple of niggles - I 'm paranoid that I'll re-injure my ankle and it is taking a lot of work over the past few weeks. Have to be careful. Forecasted for heavy snow tomorrow ... cool
To work - 3.6 miles @ 8.32 per mile
Back - 3.4 miles @ 8.11 p/m
When the North wind doth blow .....
Boy, another chilly day. Didn't pay to hang around on the way home (about -3 again) and had the first chance to run through Canon Hill Park, in the dusk, this year. Not a place to run through in the dark, but the nights are slowly drawing out again. Had a good stretch out on the way home which helped ease concerns over a couple of niggles - I 'm paranoid that I'll re-injure my ankle and it is taking a lot of work over the past few weeks. Have to be careful. Forecasted for heavy snow tomorrow ... cool
Tuesday 6th February 2007
11.4 miles - slow pace
To work - 3.7 miles @ 8.34 p/m
Back - 7.72 miles @ 9.01 p/m (1hr 9 mins)
Taking advantage of the dry, if not bitterly cold, conditions to get some decent mileage in. Took the long route back through Kings Heath and discovered that the link road between Cotteridge and Northfield seems to go on forever! Great to run back in the light (first time this year) but when the sun went down it dropped to about -3, really chilling. Took the run slowly, partly by intent, partly in respect to a slight thigh strain. Nothing major though. Harvey emailed across his marathon training plan - a frightening prospect in terms of mileage!
To work - 3.7 miles @ 8.34 p/m
Back - 7.72 miles @ 9.01 p/m (1hr 9 mins)
Taking advantage of the dry, if not bitterly cold, conditions to get some decent mileage in. Took the long route back through Kings Heath and discovered that the link road between Cotteridge and Northfield seems to go on forever! Great to run back in the light (first time this year) but when the sun went down it dropped to about -3, really chilling. Took the run slowly, partly by intent, partly in respect to a slight thigh strain. Nothing major though. Harvey emailed across his marathon training plan - a frightening prospect in terms of mileage!
Sunday, February 4, 2007
Sunday 4th February 2007
Race - Stourbridge Stagger Multi-Terrain
10.25 miles - 1hr 22 mins @ 8.02 p/mile
Summary of week 4: 25 miles. Behind on the recommended mileage on the RW guides but I feel like it's been a good effort this week, particularly after heavy legs mid-week. Felt very strong after the Stourbridge Stagger (unlike last year) and this is a good guide for progress to date. No more races lined up in February (I think I'll drop out of the Tamworth 10km - it's too short for the training) and now concentrate on at least 2 more long runs for ths month. Have to remember that this is now 5 weeks of 25+ mile weeks now this year, and that's something new. The blistering feels better and importantly, I still feel motivated.
What a fantastic day for a mult-terrain race. Hoar frost and strong winter sun for this gorgeous run across the North Worcestershire hills. Had a good natter with Linda on the way and met up with a few other Bournville guys for the 10.30 start at Mary Stephens Park in Pedmore. Had a strategy to use this as a pure training run, at circa 8.30 - 8.45 p/m mile but have reached the conclusion that the adreneline and natural competitive instinct make races, particularly of a relativley short nature, ill suited to replicating training runs. Went off too quickly for the strategy with Harvey, but then slowed as we went over Stourbridge Golf course, through the alluvial sandy paths and hit the first hill to get up onto the North Worcestershire footpath. This was a hilly run, going up over 600 feet in total. Awesome views on the hills for miles around and then, remembered from last year, a walk up a particularly quick incline. Passed by a lady in a Superman cape (bizarre!), perhaps to negotiate the various stiles that held us up for the middle part of the course. Ran through Iverley and Churchill and then back on to the hills before back to the playing fields of St Jo's, via Racecourse Lane and the Park to finish. Most of the BVH contingent had got back before me and this was probably a good 5 minutes slower than last year, but I'm delighted. Felt fresh at the end, the pace was decent and it felt like a good omen for longer runs ahead. Going was soft but wore normal running shoes, and no repurcussions with the ankle this year, with low impact. Got home, quick turnaround, and spent the rest of the day chatting to the guys at Daisy's birthday party in Fairfield. Hope it still feels this good after a sleep.
10.25 miles - 1hr 22 mins @ 8.02 p/mile
Summary of week 4: 25 miles. Behind on the recommended mileage on the RW guides but I feel like it's been a good effort this week, particularly after heavy legs mid-week. Felt very strong after the Stourbridge Stagger (unlike last year) and this is a good guide for progress to date. No more races lined up in February (I think I'll drop out of the Tamworth 10km - it's too short for the training) and now concentrate on at least 2 more long runs for ths month. Have to remember that this is now 5 weeks of 25+ mile weeks now this year, and that's something new. The blistering feels better and importantly, I still feel motivated.
What a fantastic day for a mult-terrain race. Hoar frost and strong winter sun for this gorgeous run across the North Worcestershire hills. Had a good natter with Linda on the way and met up with a few other Bournville guys for the 10.30 start at Mary Stephens Park in Pedmore. Had a strategy to use this as a pure training run, at circa 8.30 - 8.45 p/m mile but have reached the conclusion that the adreneline and natural competitive instinct make races, particularly of a relativley short nature, ill suited to replicating training runs. Went off too quickly for the strategy with Harvey, but then slowed as we went over Stourbridge Golf course, through the alluvial sandy paths and hit the first hill to get up onto the North Worcestershire footpath. This was a hilly run, going up over 600 feet in total. Awesome views on the hills for miles around and then, remembered from last year, a walk up a particularly quick incline. Passed by a lady in a Superman cape (bizarre!), perhaps to negotiate the various stiles that held us up for the middle part of the course. Ran through Iverley and Churchill and then back on to the hills before back to the playing fields of St Jo's, via Racecourse Lane and the Park to finish. Most of the BVH contingent had got back before me and this was probably a good 5 minutes slower than last year, but I'm delighted. Felt fresh at the end, the pace was decent and it felt like a good omen for longer runs ahead. Going was soft but wore normal running shoes, and no repurcussions with the ankle this year, with low impact. Got home, quick turnaround, and spent the rest of the day chatting to the guys at Daisy's birthday party in Fairfield. Hope it still feels this good after a sleep.
Saturday, February 3, 2007
Saturday 3rd February
No chance of a run on a Saturday. James demanded Big Cook, Little Cook at 6.30 and in a whirl we had left the day behind in the gym. Whilst Dan played tennis and Sian hit the treadmill, I nattered away to all and sundry and policed James, who as a magnet for trouble was trying to destroy the roller blinds in the cafeteria. Fabulous winter's day, real warmth in the sun. Later kicked the football around the garden and watched England destroy Scotland in the rugby. Chilling also after a decent tennis match on Friday night - had a couple of good sets with Richard, and burnt off a few calories.
Some trepidation regarding the Stourbridge Stagger tomorrow. I crocked myself for 3 months after the run last year although no sign of the stress fracture returning this time around. Will abandon the competitive edge and use it as a decent training run I think - the conditions should be really good.
Some trepidation regarding the Stourbridge Stagger tomorrow. I crocked myself for 3 months after the run last year although no sign of the stress fracture returning this time around. Will abandon the competitive edge and use it as a decent training run I think - the conditions should be really good.
Thursday 1st February 2007
7.3 miles - BVH - 1 hr 1 min
Run to / back from club + Reps
For Harvey at the club - my email address is mike@applauseit.co.uk
Benfited from a day off running yesterday and cold feeling a lot better. Have a slight side strain but seemed to run this off. In general though, and reconfirmed by John at the club, in building up the mileage tired legs are inevitable. I guess if I manage to keep to an approximate schedule I've just got to get used to the fatigue. Enjoyed the run this evening. Jog down to the club and reps again on the Bristol Road, sustained at about 6.45 p/m pace. Ran back to a deserved bag of pretzels and once they're opened, there's no stopping. Mandy reckoned there's no fat, so bring em on! Felt the pyschological benefit of running today as well - had a really poor day at work with every decision seeming to conspire against me but after a few play fights with the kids and a good work out, the world again seemed a much better place! So, that's the January training behind me and so far, so good.
Run to / back from club + Reps
For Harvey at the club - my email address is mike@applauseit.co.uk
Benfited from a day off running yesterday and cold feeling a lot better. Have a slight side strain but seemed to run this off. In general though, and reconfirmed by John at the club, in building up the mileage tired legs are inevitable. I guess if I manage to keep to an approximate schedule I've just got to get used to the fatigue. Enjoyed the run this evening. Jog down to the club and reps again on the Bristol Road, sustained at about 6.45 p/m pace. Ran back to a deserved bag of pretzels and once they're opened, there's no stopping. Mandy reckoned there's no fat, so bring em on! Felt the pyschological benefit of running today as well - had a really poor day at work with every decision seeming to conspire against me but after a few play fights with the kids and a good work out, the world again seemed a much better place! So, that's the January training behind me and so far, so good.
Wednesday, January 31, 2007
Tuesday 30th January 2007
7.4 miles
To work: 3.5 miles @ 8.03 pace
Back: 3.9 miles @ 8.14 pace
Didn't feel particularly like running today, but as usual once you get going it feels much better. Maybe it was James waking me up for Teletubbies at 6am that was putting me off! Another grey dreary January day and a few more miles have been chalked off. Thick socks seem to be the answer to the blisters, touch wood. No more problems to report there. After a good tennis session on Monday night and the race on Sunday (I think this took more out of me than I expected), I do feel the leg muscles are a little tired, so it's a rest day tomorrow. The schedule says 'Run' but I think I'll be listening to my body, going out again at Bournville on Thursday. Incidently, had the official time for the Sunday race - I clocked exactly the same 'official' time as last year - 54.27. I wonder what the chances of that were? I guess I could run the course another hundered times and not replicate a time. Have to remember this if there's a Handicap race later in the year!
To work: 3.5 miles @ 8.03 pace
Back: 3.9 miles @ 8.14 pace
Didn't feel particularly like running today, but as usual once you get going it feels much better. Maybe it was James waking me up for Teletubbies at 6am that was putting me off! Another grey dreary January day and a few more miles have been chalked off. Thick socks seem to be the answer to the blisters, touch wood. No more problems to report there. After a good tennis session on Monday night and the race on Sunday (I think this took more out of me than I expected), I do feel the leg muscles are a little tired, so it's a rest day tomorrow. The schedule says 'Run' but I think I'll be listening to my body, going out again at Bournville on Thursday. Incidently, had the official time for the Sunday race - I clocked exactly the same 'official' time as last year - 54.27. I wonder what the chances of that were? I guess I could run the course another hundered times and not replicate a time. Have to remember this if there's a Handicap race later in the year!
Sunday, January 28, 2007
Sunday 28th January 2007
Race - Not the Roman 1X (Stratford Upon Avon) - 12km race
7.44 miles in 54.18
7.18 mins p/m pace
Summary of week 3 - 25.8 miles
Interesting week. Mileage OK and enjoyed Sunday's race - good to be working at around 7 - 7.30 min mile pace after so many slower training runs. Definately feeling like the stamina is being built up, which I guess is the key in January, and no real aches and pains. Time to tackle now some longer runs in Feb
Race
Last year it was thick fog, this year a breezy, dull winter's day for the Not the Roman 1X. Very friendly race, well marshalled by Stratford Upon Avon Athletic Club with a particularly enthusiastic emcee. Seemed a decent turnout from Bourneville, possibly a dozen or so of us. Once the initial fields had been navigated through I had forgotten how the first few miles of the run, a very unusual distance of 12km, were based on a gradual incline, into the wind. Managing to slipstream a couple of runners seemed the best policy to save energy. One hill to test about 3 miles into the race and then it was left to pass through a couple of small picturesque villages, taking in a couple of treachorous downhill hairpin bends. It's funny the things you think about when on these runs. I was taking in some decent views and a little rare winter sun at about the 5 mile mark, when it finally dawned on me why I will never run particularly quickly. Apart from the obvious lack of a gazelle like build, I suspect I don't try hard enough in races! Giving blood and guts performance takes real motivation and if it deters from taking in views and talking to those around you, it seems to be just that little bit too serious! Anyhow, this little pyschological nugget induced a final spurt for the past couple of miles and I managed to up the work rate and gain a few places. Finished in pretty much the same time as last year and the race was a welcome change from the marathon training long runs. In talking to other runners this seems to be an annual event for many, definately recommended
7.44 miles in 54.18
7.18 mins p/m pace
Summary of week 3 - 25.8 miles
Interesting week. Mileage OK and enjoyed Sunday's race - good to be working at around 7 - 7.30 min mile pace after so many slower training runs. Definately feeling like the stamina is being built up, which I guess is the key in January, and no real aches and pains. Time to tackle now some longer runs in Feb
Race
Last year it was thick fog, this year a breezy, dull winter's day for the Not the Roman 1X. Very friendly race, well marshalled by Stratford Upon Avon Athletic Club with a particularly enthusiastic emcee. Seemed a decent turnout from Bourneville, possibly a dozen or so of us. Once the initial fields had been navigated through I had forgotten how the first few miles of the run, a very unusual distance of 12km, were based on a gradual incline, into the wind. Managing to slipstream a couple of runners seemed the best policy to save energy. One hill to test about 3 miles into the race and then it was left to pass through a couple of small picturesque villages, taking in a couple of treachorous downhill hairpin bends. It's funny the things you think about when on these runs. I was taking in some decent views and a little rare winter sun at about the 5 mile mark, when it finally dawned on me why I will never run particularly quickly. Apart from the obvious lack of a gazelle like build, I suspect I don't try hard enough in races! Giving blood and guts performance takes real motivation and if it deters from taking in views and talking to those around you, it seems to be just that little bit too serious! Anyhow, this little pyschological nugget induced a final spurt for the past couple of miles and I managed to up the work rate and gain a few places. Finished in pretty much the same time as last year and the race was a welcome change from the marathon training long runs. In talking to other runners this seems to be an annual event for many, definately recommended
Friday, January 26, 2007
Thurrsday 25th January 2007
9.52 miles - 1hr 21m @ 8.32 p/m
BVH
Clocking up the mileage after a meagre week. Ran to BVH and didn't feel like reps with a race coming up on Sunday, so joined Martin's group for a run. Icy evening but good gentle meander down to Selly park at 8.50 p/m pace. Funny how the miles seem to pass quicker when you're chatting to other runners and makes a change from running alone. Ran back to realise a good 9.5 miles for the evening with a carrot cake reward awaiting! Thick socks may be the answer on the blister front - certainly helped cushion the running today - I guess I'll have to wait and see.
BVH
Clocking up the mileage after a meagre week. Ran to BVH and didn't feel like reps with a race coming up on Sunday, so joined Martin's group for a run. Icy evening but good gentle meander down to Selly park at 8.50 p/m pace. Funny how the miles seem to pass quicker when you're chatting to other runners and makes a change from running alone. Ran back to realise a good 9.5 miles for the evening with a carrot cake reward awaiting! Thick socks may be the answer on the blister front - certainly helped cushion the running today - I guess I'll have to wait and see.
Wednesday, January 24, 2007
Monday 22nd January 2007
20km - exercise bike (45 mins)
I swore I would never be caught on an exercise bike in front of location, location! Well, I learnt a lot about the property market in Herefordshire, and burnt off a few calories whilst the boys slept, and Sian was at Pizza Express! Good workout on the bike - no tennis as again, the indoor dome is broken.
I swore I would never be caught on an exercise bike in front of location, location! Well, I learnt a lot about the property market in Herefordshire, and burnt off a few calories whilst the boys slept, and Sian was at Pizza Express! Good workout on the bike - no tennis as again, the indoor dome is broken.
Tuesday 23rd January 2007
No running - visited Dr Patel at Harborne Medical Centre regarding blistering. He remebered me from the stress fracture last year - thought maybe I was returning with another! He put my mind at rest, with a little surgical gauze and as long as the blister remains closed, it should go away swiftly. Feeling positive and with no long runs in the next fortnight (races for the next couple of weekends), this should help.
Wednesday 24th January 2007
8.8 miles
To work: 3.62m @ 8.00 mins p/m
Back: 5.2m @ 8.04 m/pm
Hmm, more thoughts on solving the blistering problems. Tried thick socks (Hilly Monoskin X-Country socks) to reduce the co-effiecient of friction. In theory this should ease blistering and worn on both runs today inside the shoe, they did feel comfortable although I knew the blister was still there. It's still unbroken, and more a distraction than a discomfort - I guess only resting it, and then controlling it, is the only way to get rid. I've ordered some Spenco Insoles - containing closed-cell neoprene to reduce friction on the underside of the foot. Maybe these will help. I need to ensure the foot stays dry (moist rather than wet is the worst possible cause of blisters), avoid any lubrication (only useful for runs of less than an hour - and after actually increase friction by holding water), wear acrylic or polyester socks (better than cotton or wool apparently), apply Moleskin (I'm using a surgical gauze), and according to the Internet, this should reduce blistering risks to nearly zero - I feel likel a Don of Blistering processes! Practically, when it is cured, I need to continue using the surgical spirit and toughen up the skin - I'll end up with Rhino Hind feet!
A new hazard for 2007 today - Ice. In the midst of a very cold spell - fantastic for running though. Couple of enjoyable runs - didn't feel like I was working too hard and body temperature well regulated by external environment. Enjoyed the Cotteridge circuit on the way home.
To work: 3.62m @ 8.00 mins p/m
Back: 5.2m @ 8.04 m/pm
Hmm, more thoughts on solving the blistering problems. Tried thick socks (Hilly Monoskin X-Country socks) to reduce the co-effiecient of friction. In theory this should ease blistering and worn on both runs today inside the shoe, they did feel comfortable although I knew the blister was still there. It's still unbroken, and more a distraction than a discomfort - I guess only resting it, and then controlling it, is the only way to get rid. I've ordered some Spenco Insoles - containing closed-cell neoprene to reduce friction on the underside of the foot. Maybe these will help. I need to ensure the foot stays dry (moist rather than wet is the worst possible cause of blisters), avoid any lubrication (only useful for runs of less than an hour - and after actually increase friction by holding water), wear acrylic or polyester socks (better than cotton or wool apparently), apply Moleskin (I'm using a surgical gauze), and according to the Internet, this should reduce blistering risks to nearly zero - I feel likel a Don of Blistering processes! Practically, when it is cured, I need to continue using the surgical spirit and toughen up the skin - I'll end up with Rhino Hind feet!
A new hazard for 2007 today - Ice. In the midst of a very cold spell - fantastic for running though. Couple of enjoyable runs - didn't feel like I was working too hard and body temperature well regulated by external environment. Enjoyed the Cotteridge circuit on the way home.
Sunday, January 21, 2007
Sunday 21st January 2007
Summary after 'week 2'
33.4 miles - all going well to plan. Excellent long run and motivated work runs during the week. Have to keep an eye on blistering problems but so far, so good. Still can't seem to manage the 'slow run' times, meandering between the more managable 3.45 marathon schedule and that set out for the 3.30 pace.
12.34 m (1hr 41 mins) @ 8.15 p/m
A4040 to Handsworth and canals on return
The calm after the storm. After spending the early part of the weekend hunting out replacement conifors after the midweek battering, I couldn't have asked for better conditions for this weekends long run. An early start, to Sian's dismay, as I was out by 7am, taking in a glorious sunrise over Winson Green, passing the clubbers on the way home. Road ran to Handsworth and in true Mr Ben style, just as I lost the route to the canal, it appeared! Run was excellent, took it steady and enjoyed it. No problem with fitness, but a slight concern with right foot blistering, a large area is now tender - unbroken skin but irritated, especially after about 10 miles. Have to be careful, maybe go for a checkup.
Love the new Garmin especially with the SportTracks free downloadable software - gives every possible statistic on the running performance that any techie geek could ask for!
33.4 miles - all going well to plan. Excellent long run and motivated work runs during the week. Have to keep an eye on blistering problems but so far, so good. Still can't seem to manage the 'slow run' times, meandering between the more managable 3.45 marathon schedule and that set out for the 3.30 pace.
12.34 m (1hr 41 mins) @ 8.15 p/m
A4040 to Handsworth and canals on return
The calm after the storm. After spending the early part of the weekend hunting out replacement conifors after the midweek battering, I couldn't have asked for better conditions for this weekends long run. An early start, to Sian's dismay, as I was out by 7am, taking in a glorious sunrise over Winson Green, passing the clubbers on the way home. Road ran to Handsworth and in true Mr Ben style, just as I lost the route to the canal, it appeared! Run was excellent, took it steady and enjoyed it. No problem with fitness, but a slight concern with right foot blistering, a large area is now tender - unbroken skin but irritated, especially after about 10 miles. Have to be careful, maybe go for a checkup.
Love the new Garmin especially with the SportTracks free downloadable software - gives every possible statistic on the running performance that any techie geek could ask for!
Friday, January 19, 2007
Friday 19th January
A deserved Rest Day!
Should have been playing tennis but the Dome split at David Lloyd so all indoor tennis was cancelled. Good to have a day off - it is only the second official week - so celebrated with a Subway and later, a curry!
Should have been playing tennis but the Dome split at David Lloyd so all indoor tennis was cancelled. Good to have a day off - it is only the second official week - so celebrated with a Subway and later, a curry!
Thursday 18th January
BVH 600m reps. 5.1 miles in all
Good rep session at Bourneville after a day of major storms - responsible for uprooting the remaining conifers in the front garden. Daniel was upset that the trees will have to shredded tomorrow, Sian is livid that we now have a wonderful panoramic view of the route 11 bus shelter. Bummer really.
Jogged down to the Bristol Road and did 10 600m reps on a path with track like virtues. All about technique we were told and it was testing. Ran each in about 6.10 per mile pace - the new Garmin dosen't reset each lap after you stop it, so I don't have exact readings. Whole session averaged at 7.26 p/m pace.
Good rep session at Bourneville after a day of major storms - responsible for uprooting the remaining conifers in the front garden. Daniel was upset that the trees will have to shredded tomorrow, Sian is livid that we now have a wonderful panoramic view of the route 11 bus shelter. Bummer really.
Jogged down to the Bristol Road and did 10 600m reps on a path with track like virtues. All about technique we were told and it was testing. Ran each in about 6.10 per mile pace - the new Garmin dosen't reset each lap after you stop it, so I don't have exact readings. Whole session averaged at 7.26 p/m pace.
Wednesday 17th January 2007
7.5 miles
To work: 3.5 miles @ 8.16 p/m
Back: 3.8m @ 8.09 p/m
Dithered about running to work today as it's so much easier to drive! Forced myself out and had a couple of good runs. Strangely I seem to have slowed - I know I'm trying to slow down from regular tempo, maybe it's affecting shorter runs to. Or maybe listening to the Beatles rather than dance music has the same effect! Blister area not great on the right foot - it feels tender but rest seems to cure it. No other niggles to report
To work: 3.5 miles @ 8.16 p/m
Back: 3.8m @ 8.09 p/m
Dithered about running to work today as it's so much easier to drive! Forced myself out and had a couple of good runs. Strangely I seem to have slowed - I know I'm trying to slow down from regular tempo, maybe it's affecting shorter runs to. Or maybe listening to the Beatles rather than dance music has the same effect! Blister area not great on the right foot - it feels tender but rest seems to cure it. No other niggles to report
Wednesday, January 17, 2007
Tuesday 16th January 2007
8.5 miles
To work: 3.5 m @ 8.18 p/m
Back: 5.19m @ 8.33 p/m
Building up the miles. Good runs, favourite route back through Cotteridge. Legs feeling quite fresh although must watch right foot blisters. maybe wrong socks? Should have another couple of work runs tomorrow
No running on Monday - had a good tennis lesson though at david Lloyd annd tried to callibrate the HRM on the treadmill. Couldn't get herat rate max above 171 - not sure if this is right!
To work: 3.5 m @ 8.18 p/m
Back: 5.19m @ 8.33 p/m
Building up the miles. Good runs, favourite route back through Cotteridge. Legs feeling quite fresh although must watch right foot blisters. maybe wrong socks? Should have another couple of work runs tomorrow
No running on Monday - had a good tennis lesson though at david Lloyd annd tried to callibrate the HRM on the treadmill. Couldn't get herat rate max above 171 - not sure if this is right!
Sunday, January 14, 2007
Sunday 14th January 2007
10.6 miles in 1hr 27 mins @ 8.11 p/mile
Town - Science Park - canal
Summary of official 'Week 1' - 32 miles
Loosly followed the guide for a 3.30 marathon and certainly enjoyed the long run. More of the same to follow and feeling fresh - MUST slow down for the long run next week though I think.
Fantastic conditions for my long run today - cold but blue clear skies and a negligible wind. Managed to get out at about 8.30am in what seemed a full set of armour, with the new HR monitor with the Garmin 305, a water bottle holder and the usual music acompaniament. The HR monitor seems pretty good. It took a little while to settle down but then confirmed what I suspected - that with an average of 149 bpm, it constitutes a moderate work out. However, this is very roughly calculating my max HR at 186 - I'll work on calculating this properly in the gym tomorrow. It was also comfortable enough. Wouldn't usually go out with the bottles but I'm trying to get used to it for the longer runs. Ran to town and through to the Aston Science Park before following an old industrialised part of the canal network with a myriad of tunnels. Will explore this side of the canal fuller with the longer runs, but the training guide suggests no more than a 10 miler for an 'official' first week. I suspect I haven't sussed this slow run thing yet though - I really need to get used to doing nearer 9 minute miles, although it really did feel very comfortable. No injury worries, just the usual irritation of blisters - just par for the course unfortunately. All in all, a good session and a good week!
Town - Science Park - canal
Summary of official 'Week 1' - 32 miles
Loosly followed the guide for a 3.30 marathon and certainly enjoyed the long run. More of the same to follow and feeling fresh - MUST slow down for the long run next week though I think.
Fantastic conditions for my long run today - cold but blue clear skies and a negligible wind. Managed to get out at about 8.30am in what seemed a full set of armour, with the new HR monitor with the Garmin 305, a water bottle holder and the usual music acompaniament. The HR monitor seems pretty good. It took a little while to settle down but then confirmed what I suspected - that with an average of 149 bpm, it constitutes a moderate work out. However, this is very roughly calculating my max HR at 186 - I'll work on calculating this properly in the gym tomorrow. It was also comfortable enough. Wouldn't usually go out with the bottles but I'm trying to get used to it for the longer runs. Ran to town and through to the Aston Science Park before following an old industrialised part of the canal network with a myriad of tunnels. Will explore this side of the canal fuller with the longer runs, but the training guide suggests no more than a 10 miler for an 'official' first week. I suspect I haven't sussed this slow run thing yet though - I really need to get used to doing nearer 9 minute miles, although it really did feel very comfortable. No injury worries, just the usual irritation of blisters - just par for the course unfortunately. All in all, a good session and a good week!
Saturday 13th January 2007
4.5 miles - Treadmill
An active day with Dan playing tennis and swimming at David Lloyd and later picking up Sian's new car. Had a chance to run whilst Dan had his lesson - an easy 40 minutes or so on the treadmill.
An active day with Dan playing tennis and swimming at David Lloyd and later picking up Sian's new car. Had a chance to run whilst Dan had his lesson - an easy 40 minutes or so on the treadmill.
Friday, January 12, 2007
Thursday 11th January 2007
8.05 miles
BVH training
2.28m run to BVH @ 8.27 p/m
1m warm up @ 9.06 p/m
3.07m at average of 7.23 p/m - intervals
1.66m run home @ 8.24 p/m
Good training at BVH. Ran to the club to increase my mileage and then we did interval traing around the roads off Bristol Rd. Left ankle still a little sore, feels like bruising - although not when I'm running. Club was very busy, I guess it's the New Year hiatus. Then had a good run back and the first dry run for a while! Yesterday assembled the exercise bike so should have another good outlet for cardio work. Need a good long run at the weekend if I'm to keep roughly to the training schedules
BVH training
2.28m run to BVH @ 8.27 p/m
1m warm up @ 9.06 p/m
3.07m at average of 7.23 p/m - intervals
1.66m run home @ 8.24 p/m
Good training at BVH. Ran to the club to increase my mileage and then we did interval traing around the roads off Bristol Rd. Left ankle still a little sore, feels like bruising - although not when I'm running. Club was very busy, I guess it's the New Year hiatus. Then had a good run back and the first dry run for a while! Yesterday assembled the exercise bike so should have another good outlet for cardio work. Need a good long run at the weekend if I'm to keep roughly to the training schedules
Friday 12th January 2007
No running today - busy day at work. Justin called - hoping he'll join me for a half marathon in March.
Wednesday, January 10, 2007
Monday 8th January 2007
Rest day - tennis
No running today - but a decent run out with the tennis at David Lloyd. Had a freak accident though - a ball hit me square in the eye and I was seeing stars for a while. Feeling very tender. The lady who hit me probably couldn't have managed it again, in the same place, if she tried with 1000 balls - just one of these things!
No running today - but a decent run out with the tennis at David Lloyd. Had a freak accident though - a ball hit me square in the eye and I was seeing stars for a while. Feeling very tender. The lady who hit me probably couldn't have managed it again, in the same place, if she tried with 1000 balls - just one of these things!
Tuesday 9th January 2007
9miles
5.55m @ 8.44 p/m Run back from work
3.59 m @ 8.39 p/m Run to work
Celebrating Sian's birthday but boy, does it rain in Birmingham! Got soaked on the way home (and nearly run over by a car) doing the Stirchley, Bourneville factory circuit. Felt pretty lousy all day - tired and sore eye, and the run felt a bit of a drag. I guess it's all character building. Have a sore left shin - not something that's hurting whilst running, but I'll need to keep an eye on it. Looking forward to a dry day! Will give the body a rest tomorrow before increasing the mileage at training on Thursday.
5.55m @ 8.44 p/m Run back from work
3.59 m @ 8.39 p/m Run to work
Celebrating Sian's birthday but boy, does it rain in Birmingham! Got soaked on the way home (and nearly run over by a car) doing the Stirchley, Bourneville factory circuit. Felt pretty lousy all day - tired and sore eye, and the run felt a bit of a drag. I guess it's all character building. Have a sore left shin - not something that's hurting whilst running, but I'll need to keep an eye on it. Looking forward to a dry day! Will give the body a rest tomorrow before increasing the mileage at training on Thursday.
Sunday, January 7, 2007
Sunday 7th January 2007
First week review - a very decent 34 miles! Feeling very good and looking forward to the rest of the training plan. Races have been entered so there's no going back
4.5 miles @ 8.45 pace
James has no respect for the woken dead and insisted on a 6.30am rise - after just 4.5 hrs sleep and a hang over, not the best start to the day. The day's plan was simply survival and this was just about achieved! Sian was feeling ropey as well, so we all soaked up the alcahol with a slap up TGI Friday's and then crawled back home into our shells
In the evening I braved the weather and fatigue and managed a surprisingly enjoyable run. Simple 4.5 miles of the Uni and Selly Oak hospital circuit at a leisurely 8.45 pace. Amazed to have totted up 34 miles this week - must be careful not to overtrain and get another stress fracture
4.5 miles @ 8.45 pace
James has no respect for the woken dead and insisted on a 6.30am rise - after just 4.5 hrs sleep and a hang over, not the best start to the day. The day's plan was simply survival and this was just about achieved! Sian was feeling ropey as well, so we all soaked up the alcahol with a slap up TGI Friday's and then crawled back home into our shells
In the evening I braved the weather and fatigue and managed a surprisingly enjoyable run. Simple 4.5 miles of the Uni and Selly Oak hospital circuit at a leisurely 8.45 pace. Amazed to have totted up 34 miles this week - must be careful not to overtrain and get another stress fracture
Saturday 6th January 2007
3m Treadmill @ David Lloyd - very easy
A very easy 3m at the gym, whilst Dan had his tennis lesson - without the headphones it is quite monotonous on the treadmill though. Felt good
Pete Williams up today for Pete C and Eve's engagement party in town. After the boys finally relented and went to sleep, we headed out for a few drinks. Got to bed at 2am, good bash but will sugger for it tomorrow - bang goes the minimal drinking plans - Guiness and Gin + tonics's put paid to that!
A very easy 3m at the gym, whilst Dan had his tennis lesson - without the headphones it is quite monotonous on the treadmill though. Felt good
Pete Williams up today for Pete C and Eve's engagement party in town. After the boys finally relented and went to sleep, we headed out for a few drinks. Got to bed at 2am, good bash but will sugger for it tomorrow - bang goes the minimal drinking plans - Guiness and Gin + tonics's put paid to that!
Friday, January 5, 2007
Friday 5th January
Rest Day
Legs feeling good after yesterday's reps. No running today but still avoiding the 12" Subways!
Legs feeling good after yesterday's reps. No running today but still avoiding the 12" Subways!
Thursday 4th January
5.5 miles @ 7.25 p/m: BVH pyramid reps:
1m warm up @ 7.51 p/m
400 m @ 5.52 p/m
800 m @ 6.50 p/m
1200m @ 6.20 p/m
1200m @ 7.24 p/m
800m @ 6.17 p/m
400 m @ 5.55 p/m
1.5 mile warm down @ 8.42 p/m
Good pyramid training session at Bourneville Harriers, along the Bristol Road. It worked various muscles being on variable gradients and was done at full tilt. Felt good afterwards, probably the effect of a good few recent runs, although I have a sore left shin - possibly the product of a kick from Daniel!
Chatted to Sean and Paul at the club afterwards and it wise to re-evalaute my targeted marathon time. A prediction sheet cites a 45 min 10K time to translate to a 3.25 marathon. I've done a 41.5 min 10km race so perhaps I should be targeting a 3.30 marathon, and training accordingly. Infact the RW guide puts between two stalls. I fit in with the 20m 5km, and 41.30 10km race pace, although this predicts a 1.32 1/2 mthon and 3.11 marathon (of which I'm not capable of!). Perhaps the best guide is my half martahon time (being 1.39) which, as 1.41, translates as a 3.30 marathon time. I guess this further validates training for a 3.30, rather than a 3.45 marathon this spring (unless I go for the more comfortable option!)
This translates then for training as:
Marathon pace = 8 mins p/m
Easy / Slow pace = 9 mins p/m
Threshold pace = 7.10 - 7.30 mins p/m
New Forerunner 305 arrived - hope it's easy to work!
1m warm up @ 7.51 p/m
400 m @ 5.52 p/m
800 m @ 6.50 p/m
1200m @ 6.20 p/m
1200m @ 7.24 p/m
800m @ 6.17 p/m
400 m @ 5.55 p/m
1.5 mile warm down @ 8.42 p/m
Good pyramid training session at Bourneville Harriers, along the Bristol Road. It worked various muscles being on variable gradients and was done at full tilt. Felt good afterwards, probably the effect of a good few recent runs, although I have a sore left shin - possibly the product of a kick from Daniel!
Chatted to Sean and Paul at the club afterwards and it wise to re-evalaute my targeted marathon time. A prediction sheet cites a 45 min 10K time to translate to a 3.25 marathon. I've done a 41.5 min 10km race so perhaps I should be targeting a 3.30 marathon, and training accordingly. Infact the RW guide puts between two stalls. I fit in with the 20m 5km, and 41.30 10km race pace, although this predicts a 1.32 1/2 mthon and 3.11 marathon (of which I'm not capable of!). Perhaps the best guide is my half martahon time (being 1.39) which, as 1.41, translates as a 3.30 marathon time. I guess this further validates training for a 3.30, rather than a 3.45 marathon this spring (unless I go for the more comfortable option!)
This translates then for training as:
Marathon pace = 8 mins p/m
Easy / Slow pace = 9 mins p/m
Threshold pace = 7.10 - 7.30 mins p/m
New Forerunner 305 arrived - hope it's easy to work!
Wednesday, January 3, 2007
Wednesday 3rd January 2007
3.5 miles (To work) - 28.13 (8.04 p/m)
3.5 miles (Back) - 28.44 (8.13 p/m)
Sub-marathon pace
Freshness: 8/10
Couple of runs today - running to and from work. Still running a little too quickly for the schedule, although conscientiously slower than normal pace. Gentle run in through the Uni and Canon Hill Park but had a rotton raindrenched, gale force run back - good for the soul I suppose. Legs feeling good but will have to watch the right ankle - don't want to overdo things
3.5 miles (Back) - 28.44 (8.13 p/m)
Sub-marathon pace
Freshness: 8/10
Couple of runs today - running to and from work. Still running a little too quickly for the schedule, although conscientiously slower than normal pace. Gentle run in through the Uni and Canon Hill Park but had a rotton raindrenched, gale force run back - good for the soul I suppose. Legs feeling good but will have to watch the right ankle - don't want to overdo things
Tuesday, January 2, 2007
Tuesday 2nd January 2007
Rest Day
Back to work and the world of resumes and wannabee IT professionals, so after a long run yesterday it's a day off
With this running programme I've put a fair bit of thought into my eating habits. Work's fine but must cut out the Subways! Also loading up on more water - aiming for at least 2 litres a day and cutting out the 'Snackzone' - my greatest problem is the 8pm - 10pm cupboard snacking, so I'm having to train my mindset away from this. So far so good ..... but it is only the 2nd day.
Feeling good after yesterday's run - looking forward to stretching the legs again tomorrow
Back to work and the world of resumes and wannabee IT professionals, so after a long run yesterday it's a day off
With this running programme I've put a fair bit of thought into my eating habits. Work's fine but must cut out the Subways! Also loading up on more water - aiming for at least 2 litres a day and cutting out the 'Snackzone' - my greatest problem is the 8pm - 10pm cupboard snacking, so I'm having to train my mindset away from this. So far so good ..... but it is only the 2nd day.
Feeling good after yesterday's run - looking forward to stretching the legs again tomorrow
Monday, January 1, 2007
Monday 1st January 2007
14 miles
2.03 @ 8.49 per mile (Easy Run pace) - probably too quick)
Canal run
Freshness: 8/10
Start of a New Year and a commitment to a sustained marathon training plan. I'm basing the plan on a 16 week programme (loosley based on www.runnersworld.co.uk) with the Shakespeare Marathon the goal on April 29th. Failed to get a place in the FLM (again!) but being more local, this could be good fun with less pressure to run on the back of charity money (I'd feel terrible if I collected a big fund and then failed to go through with it), especially after being injured last year after over-training
Strictly speaking this run came a week early for the start of the programme (although Eurodisney will lose me a week in early March) but once Dan and James were up and about, it seemed like a great way to start the year. Bright blue skies and off to do my favourite run, to town on the canals and over to Smethwick, taking in the Hockley canal loop. Excellent places for future photograhy - derelict warehouses around Winson Green junction. Usually I run at 8 min mile pace for training runs (7.30 p/m for my usual 1.40 half marathon) and aiming for a sub 3.45 marathon, I purposely tried to run slowly. Went off too quickly (7.30 p/m) but managed to slow and enjoy after about 4 miles. Felt really good and relaxed, even surviving a major downpour after about 9 miles (always at Smethwick!). Passed through half marathon in about 1.55 and although feeling a little stiff now, a good start. Later invested in a Garmin 305 Forerunner HRM - must research body HRM levels and use this as a guide to effort. Currently working on the basis that:
3.45 marathon = 8.30 p/m pace
Eazy Run (EZ - slow) = 9.10 - 9.30 p/m
Marathon (MP - steady) = 8.30 p/m
Tempo / Threshold (TP - hard) = 7.50 / 8.00 p/m
So. I'm already ahead of schedule and once the proper programme begins, I'll need to probably run a little less to begin with. As a marathon virgin, I want to enjoy the training rather than see it as a burden - the race itself will be the traing reward, rather than the holy grail!
2.03 @ 8.49 per mile (Easy Run pace) - probably too quick)
Canal run
Freshness: 8/10
Start of a New Year and a commitment to a sustained marathon training plan. I'm basing the plan on a 16 week programme (loosley based on www.runnersworld.co.uk) with the Shakespeare Marathon the goal on April 29th. Failed to get a place in the FLM (again!) but being more local, this could be good fun with less pressure to run on the back of charity money (I'd feel terrible if I collected a big fund and then failed to go through with it), especially after being injured last year after over-training
Strictly speaking this run came a week early for the start of the programme (although Eurodisney will lose me a week in early March) but once Dan and James were up and about, it seemed like a great way to start the year. Bright blue skies and off to do my favourite run, to town on the canals and over to Smethwick, taking in the Hockley canal loop. Excellent places for future photograhy - derelict warehouses around Winson Green junction. Usually I run at 8 min mile pace for training runs (7.30 p/m for my usual 1.40 half marathon) and aiming for a sub 3.45 marathon, I purposely tried to run slowly. Went off too quickly (7.30 p/m) but managed to slow and enjoy after about 4 miles. Felt really good and relaxed, even surviving a major downpour after about 9 miles (always at Smethwick!). Passed through half marathon in about 1.55 and although feeling a little stiff now, a good start. Later invested in a Garmin 305 Forerunner HRM - must research body HRM levels and use this as a guide to effort. Currently working on the basis that:
3.45 marathon = 8.30 p/m pace
Eazy Run (EZ - slow) = 9.10 - 9.30 p/m
Marathon (MP - steady) = 8.30 p/m
Tempo / Threshold (TP - hard) = 7.50 / 8.00 p/m
So. I'm already ahead of schedule and once the proper programme begins, I'll need to probably run a little less to begin with. As a marathon virgin, I want to enjoy the training rather than see it as a burden - the race itself will be the traing reward, rather than the holy grail!
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