Time to go Faster

It’s been a while since I written so let me start by saying that things are a lot better since my last post. I seem to have stopped getting ill then injured, then ill then injured. Because of this six week interruption I had to abandon a couple of shorter races that I had planned. This sucked but I simply wasn’t fit or prepared enough to complete them with any confidence. I think that being completely unsure of how my body is going to react in a race environment is the worst kind preparation.

Anyway, setback over. Since then my running has been going well. I have been ticking all the right training boxes. The speed and hill work is a bit of a chore but I enjoy the longer runs. My long run has been consistently around half marathon distance and my last LSD was at 14 miles, the longest I have ever run. Apart from a few hydration issues (needed to piss half way through) the run went very well. To be perfectly honest, when I got back I could have gone straight out the door for a five mile jog. My aerobic fitness is certainly improving and I seem to go through less physical problems throughout these runs. My other long runs (12-13 miles) were shorter but done in 25-30 degree (Celsius) heat. During these it was just a matter of hydrating well, taking in electrolytes and taking care not to push too hard. In general, I had no problems with the heat and completed the runs with no ill effect. I did start to feel quite cold near the end of one of these hot runs. This was a very strange although not unpleasant feeling in 28 degree heat. This was a sign that my internal thermostat was on the fritz and could have developed into heatstroke had the run been any longer. If this happens again in the heat, especially at longer distances, it would be good to stop running and cool off to avoid any adverse effects. I am pleased with these long runs as I have eliminated any walking and manage to do the distance at a pretty constant pace.

I have started doing core exercises almost every day. This is certainly helping to strengthen my abdominals and hopefully my back as well. I hope that down the line this will help improve my running form. Also, having got my diet under control I have started to lose some weight. Running is increasing my metabolism which is in turn making me very hungry. That coupled with the feeling that I deserved a few treats after training so hard meant that I just started to eat way too much. It’s early days but I think I have a bit more control over it now. This is important as I think that weight loss will have a big impact on my speed, endurance and resistance to injury.

I have to confess that I have missed a few workouts recently. This is due to life and general tiredness getting in the way. I feel guilty for missing them but every so often I have to remind myself that I am not an elite athlete and that the occasional lapse is allowed. I am training well at the moment and am doing three hours a day at the moment focusing on core strength, balance, flexibility, speed, endurance and running form. Having said that I do feel bad for missing workouts and when I feel guilty I make a list. So here’s my list:

1. DO NOT MISS A WORKOUT
If a session is missed then a substantial explanation of the reasons should be recorded in the training log. Whether the reason is tiredness, illness or a lack of motivation it will be invaluable information to avoid missing sessions in the future.
The goal here is to run the Snowdonia marathon in around four hours and to avoid injury and overtraining.

2. LOSE WEIGHT
This is a matter of sorting out my diet. The diet log helps me keep my calorie intake down but I still eat too much rubbish. What is needed is a change of attitude towards eating. Food is the fuel for training and I need to select the right fuels to keep my energy levels up. So here are the diet rules:

• Cut out refined sugar
• Cut out overly fatty foods
• Avoid dairy produce
• Avoid red meats
• Increase fruit and vegetable intake

If I keep my calorie intake at about 1900kcal and eat healthily then I should be able to keep my energy levels up whilst still losing weight. The goal here is to lose a stone (6.35kg) by the end of the year. This will significantly increase performance.

3. DO NOT DRINK ALCOHOL
Alcohol means a missed workout. Too much alcohol means two missed workouts. This is unacceptable. Drink water. The goal here is to abstain from alcohol until after the marathon.

4. GET 7-9 HOURS SLEEP
Within reason, more is better. The average should be eight hours with nine before a long run. The goal here is to ensure no less than seven hours a night as this will affect training.

So, I have the Newark Half Marathon in two weeks and will write more on this next week to explain my goals and to set out a race plan. Just realised that I haven’t included my training schedule on this blog so here it is.

Up & Then Down

I haven’t written anything in a while because it’s all gone to buggery. I don’t like writing when things are like this because it’s just a long rant with me complaining like a small child. I CAN’T RUN! WAAH! I’M RUBBISH AT RUNNING! SOB! So, I’ll try and keep this as short as possible.

After the Leeds Half I quite deservedly spent a week doing very little exercise. Full of enthusiasm, I constructed a new training program and started training again. I expected to be fit and full of energy after my week off. I just wanted to get out and start upping my pace and endurance. For all my confidence my legs just wouldn’t play ball. It felt like I was running in lead shoes. It soon became evident that my legs hadn’t recovered from the race and I sensibly decided to take it easy for the rest of the week. Then, according to Sod’s Law I got a stinking cold. So three weeks from the race and I’d only ran short slow runs and had not been able to train properly.

During this time I started playing five-aside football on a Fridays. I thought that this would help keep my fitness up during my dip in training. Unfortunately, I played a game after my cold abated and tore both hamstrings whilst sprinting for a ball. Fuck! I couldn’t walk right for a week let alone train. This last week I did some gentle runs but my hamstrings felt very tight and I didn’t want to push it. It’s now five weeks since the Leeds Half and I haven’t been able to do much speed work or any long endurance runs at all.

It’s annoying because I feel that my fitness is there but my legs or general health are competing to keep me from training. I’ve tried to keep cross training but there has been an inevitable decline in my fitness. Bum! Also, my diet has been all over the place. It seems I need the daily training sessions to help keep the calorie intake down.

There are things to learn from all of this. Firstly, being pretty new at running I think I have to accept that it’s going to take me slightly longer than expected to recover from races. This should have been accounted for in any training schedule. Secondly, getting ill happens. It’s depressing but that’s life. Thirdly, I don’t think that contact sports like football mix well with my running training. I like playing football but I like running more.

I’m off my feet for the next couple of days which will hopefully mean that my hamstrings will fully recover. Then I’ll go for an easy run to see how the legs are. If all goes well I will finally be able to start a proper training regime for the Snowdonia Marathon. Fingers crossed.

The GDF SUEZ Leeds Half Marathon

As I stood at the start of my first race on a warm Sunday morning in Leeds I had plenty of time to reflect on the past four months...

It was Boxing Day when I went out for a one mile run with my brand new Garmin watch. I struggled to get round and even had a little walk towards the end of it. My heart rate averaged at 87% of its maximum and my pace was very slow. All I could think about was stopping running and with all the will in the world I couldn’t have kept moving. I collapsed on the sofa to motor through about three turkey sandwiches and a tube of Pringles.

Slowly, through January I ran a couple of times a week doing short and slow runs. I struggled on each of them but most importantly, I got better. From the start of February I started taking things a bit more seriously. I set the rather over ambitious goal of running an ultra marathon next year and planned some races this year, the first being the Leeds Half Marathon. I made a training schedule and stuck it on the wall above my bed. I started reading books and magazines about running, taking in every tip and trick. I started to understand and accept that lots of little small steps were the way forward.

By April I started to get ahead of myself. I thought that it would be nice to finish the Half Marathon in less than two hours. This was a bit silly considering I was (still am) overweight, a previous smoker and had never even run more than 10 miles. I tried to get realistic and forget about doing a specific time but the idea had set in. I hoped that it wouldn’t come back to haunt me in the form of a disappointing time.

My fitness progressed steadily and I was only slowed down by a slight hamstring injury for a couple of weeks. I joined a gym and cross trained intensively to strengthen myself against any future injuries. I organised my pre, mid and post race nutrition to perfection. I scheduled the week before the race down to the exact times for my meals. The night before the race I set out my race kit on the floor. I arrived at the start with plenty of time to warm up and soak in the morning sun.

All the hard work and organisational precision had led me to the countdown and start of my first race, The Leeds Half Marathon. It was strange to run with so many people around and took a couple of miles to get used to. However, another matter was pressing. I needed to piss. I had taken a few unscheduled sips of drink 30 minutes before starting and was about to pay the price. Fortunately, there wasn’t a queue for the portaloos and I was able to relieve myself whilst only losing a couple of minutes. Feeling better, I powered through the first couple of hills, head down and arms pumping.

After mile seven I started to get a stitch. I had been running nine minute miles and the pace was starting to get to me. My legs were feeling good but that damn stitch! I tried to relax my breathing and slow my pace slightly and got rid of it by mile 10. However, by then my legs were starting to burn and it was starting to feel like hard hard work. A few people were walking at this stage and I wanted to join them. I resisted but those last three miles were a blur in my mind. I was pushing very hard but still managed to sprint the last 400 metres and must have passed about 50 people in doing so.

As soon as I crossed the finish line every major muscle in my legs cramped up. I grabbed my goody bag and hobbled over to the water station resisting the urge to sit down. After hanging round the finish area for a bit I went straight to McDonalds for my reward: a Big Mac. I still had no idea of my exact time. I knew it was about two hours and three minutes but I was hoping that my chip time would give me a sub two hours. Then came a text from the race organisers: CHIP TIME 01:59:55.

Boy, am I glad I sprinted at the end. What a result!

Needless to say, I have been resting up this last week. I went for a couple of easy runs but my legs felt very heavy and so I didn’t try anything more intense. I am pleased with the race result but even more pleased that it shows my training is working well. There are things to learn from and it was an excellent first race experience. I am working on a new training program with some more races over the next few months. But more on that later.

For now, racing is good, life is good and more importantly, running is good.

What Race Pace?!

I’ve been taking everything a bit serious of late. My training is going well and I ran a total of 34 miles last week. I am now going to decrease my mileage for the Leeds Half. Time to taper. I did a couple of proper hill sessions last week as well. All in all, I feel bloody marvellous and a bit smug that (fingers crossed) everything is going so well.

However, something has been weighing on my mind. When I entered the Leeds Half I decided that my race pace would be about 10 minute miles. This is my first ever race and I have no idea what my race pace for this distance should be. 10 minute miles seemed appropriate for someone who had just started running and just stopped smoking. However, over the last month I got the mad notion in my head that I wanted to complete the half marathon in less than two hours. This would mean more like nine minute miles. I have my doubts that this is even possible for me over 13.1 miles. I don’t want to run my first race and be disappointed with my time.

I need to readjust my goals so that I challenge myself but also enjoy the experience. I am bored of constantly checking my pace and worrying that I’m not quick enough to break two hours. There will be plenty of other races to chase times and PBs. I have to remember that the main goal is to get round and to get round without walking too much. My secondary goal is to finish within 10 minutes of two hours. The faster the better but there’s no pressure to achieve any time. It’s all got a bit serious with speed and hill training. I am still building up a base of fitness and have forgotten that it is the time on my feet which counts most of all at the moment. Fitness comes before speed.

I have to remember that my goal is to run an ultra-marathon next year and not to become super quick at the shorter distances! Distance is the key then the speed will take care of itself. Given the progress I have made in the last three months it will be interesting to see what I can do by the end of the year.

One of the key aspects of training that I have struggled with is nutrition. My running sessions have given me a tremendous appetite which makes it all too easy to indulge in fatty and sugary foods. I have kept my calorie intake at a reasonably constant and low level and have seen the results on my physique. However, I do not eat enough of the right sort of calories. I feel that it is necessary to set up some guidelines that will help me to eat more healthily whilst still making sure I have the energy to run.

These are some criteria for a more healthy diet. Check that the food is either a carbohydrate (the more complex the better); fish or lean meat; fruit or vegetable; or a combination of these. After this, check that the food is low fat and/or low sugar. Finally, make sure that the portion size is not too large (around 300-400 calories). If I think about these points before every meal I should be able to up my intake of fruit and veg whilst lowering my sugar and fat consumption. Let’s see how it goes.

All in all I feel my training is going well and I particularly enjoy the longer distances. I need to be careful not to get caught up in the pace statistics of my training. I am after all, a newbie in the running world. Speed-work will come into play after I have established a proper base of fitness. More than anything, I am going to try and enjoy my half marathon.

I Am Upgrading

I approached this week of training with an equal amount of determination and trepidation. I was determined to increase my mileage and intensity and mildly nervous about the little niggle gremlin in my right hamstring. The main rule for the next few weeks is to train hard and to train sensibly.

My Wednesday run was an easy and most enjoyable 6 miler. The weather was perfect and really reminded me how nice running is when I’m not legging it as fast as I can. When I started this running madness just three months ago I had one speed: flat out. Whatever the mileage, I was struggling at the edge of my fitness just to keep running. Now I have gears. My fitness has improved enough for me to shift up and down these gears in accordance to the conditions and how I’m feeling. This might seem blindingly obvious to running veterans but it’s a new and pleasantly surprising piece in my fitness puzzle. I suppose it’s like a car. I started off with only first gear and now I have cruise control. I am upgrading. Anyway, what I’m trying to say is that when the weather is pleasant it’s jolly nice just to go for a good old fashioned jog.

It’s serious now. My Thursday session was an interval workout and my cunning plan was to do this on a treadmill at the gym. I don’t like to use the gym for running. I’m always puzzled by people pounding out the miles on the treadmill and think “the countryside is a quarter of a mile away! Go use it.” However, I am coming round to the fact that the treadmill may have its advantages in some situations. Firstly, for interval work I can run exact distances at an exact speed. Secondly, there are no horrible hills to destroy what would be a perfectly fast interval. These are important for interval work and as I don’t have access to a track, not something I would be able to do outdoors. So, to the gym. I ran three one mile intervals at 7.76mph with a half mile at 6mph either side of each. This totalled five miles at an average pace of approximately 8.28 min/mile. I was pleased with this session as I am really getting a feel for going faster.

Friday: tempo run. This is a weird observation but bear with me for a sec. As I was on the treadmill I noticed how quiet my footsteps were compared with everyone else. With a bit of concentration I was able to run almost silently with just the whine of the treadmill in the background. I think this means I have quite an efficient stride. I’ve never noticed this before but it seems like quite a good thing and something to nurture.

My long run on Saturday went pretty well. I ran 11.16 miles which is the furthest I’ve ever run. I was a little slow but it was fiercely hot and I sweated an absolute bucket. I used the same strategy I used last week which was to run for a mile and then walk for a minute. This is something I want to phase out over the next couple of weeks. My hydration and nutrition was spot on and my only weak point was on a huge steep hill about half way round. My legs just stopped working and I had to take a few minutes walking break. Hills still kill me on the up and the down. My fitness struggles on the way up and my legs hurt on the way down. Must get better.

I pushed a bit hard on my Sunday easy run. I got a bit carried away in the middle of my five miles and ran a six and a half minute mile. Very stupid. I have to train hard but sensible. Being disciplined enough to meet my targets is as important the ability not to exceed them. The recovery runs are as important as the tempo sessions. I must learn to respect that.

I have run 32.5 miles this last week. I have done tempo and interval sessions. I have run a long run, had recovery sessions and done three cross training workouts. More importantly, I have done this with no injuries or niggles. Apart from a few minor notes of caution I am very pleased with this week. I’ve got to keep this momentum and positivity going into the final few weeks before the Leeds Half.

It's Now or Never

Last week was my first week back to full training after being injured. Unfortunately, I had to work an extra shift so my Wednesday run had to be cancelled. On Thursday I ran a race pace 5.72 miles at 9.22 min/mile. This pace was hard work and it felt like I was on the edge of what I’m physically capable of. I am slightly doubtful of whether I could keep it up over a half-marathon. We shall see.

My Friday run was a hill session. I ran slowly for one mile and then ran up and down the hill that I hate three times. I was expecting this to be really hard but it was actually quite easy. Looking back on it I should have done it a few more times. A longer hill might be more effective to my overall fitness.

The Saturday was my long run. I ran round Llyn Brenig, a very nice route of 9.26 miles. My pace was 10.10 min/mile which was approximately what I was aiming for. I ran each mile then walked for a minute which was a nice system for me and allowed me to keep hydrated in the heat. It was about 16 degrees Celsius which is hotter than I’m used to but I drank each mile and consumed 1500ml of water throughout. It was also the first run that I used gels to keep my energy up. The orange Lucazade gels gave me a real boost taken at 30 and 60 minutes and they did not disagree with my stomach in any way. One more will be required for the half-marathon distance. I felt pleasantly tired afterwards but not uncomfortably so. My legs and feet were stiff but that passed by the next day. I am very pleased with this run.




On Sunday I ran an easy 5 miles with my dad. My pace was 10.47 min/mile and was very comfortable. This was an extremely enjoyable recovery run and it was nice to have some company. I cross-trained on Friday and Sunday using the cross trainer and rowing machine at the gym. In addition to this I did some strength training focusing predominantly on the core muscles. I am hoping that this will improve my running form. Overall, it was a very productive week. The next two weeks are vitally important in my preparation for the Leeds Half. I need to control my weight, complete every session with focus and intensity; and avoid any injuries. This is my updated schedule for the last month of training. Here’s hoping it all goes well.

Back On The Road With A Plan

Firstly, I have some good news. Through my recovery running last week I think (touch wood) that my hamstring strain has fully repaired itself. On the downside I think my fitness has suffered a little but it’s important that I motivate myself to build it back up. I am very excited to get back on the road and I don't want to get demoralised by a slight dip in performance. In three months I have gone from struggling to run one mile at 12 min/mile to running eight miles at 9.5 min/mile. I have run a total of 141.07 enjoyable and fullfilling miles. There is nothing to be demoralised about. I have come quite a long way.

I was also going to do a 10k race at about this point in my training but I have decided against it. Due to my injury I have already missed two long runs. These are an important keystone in my preparation and I think it would be a mistake to miss another one in favour of a race. I feel a bit sad at not doing a shorter race but I also feel I need to concentrate on the longer runs before the tapering period in my training. 13.1 miles is still a long way.

My aim is to complete the Leeds Half Marathon in about two hours. To do this I must capitalise on every advantage in the last month of training. As a consequence I will further reduce my calorie intake down to 1300 per day. This is in an effort to lose as much fat as possible before race day. This will be difficult but will be beneficial to my performance.

During my period of rest I have come up with a long run and race plan (see below) that I think might be useful. I know this is a bit obsessive but I do like a good plan.

EQUIPMENT

FOR LONG TRAINING RUNS

Normal weather: hydration belt, water, three gels, camera, phone, hat, sunglasses, ipod, map.
Inclement or unpredictable weather: camelback, coat, extra top, water, four gels, camera, phone, hat, gloves, windbreaker, map.

FOR RACING

Disposable top, disposable poncho, belt pack, hat, gels, keys, bank card.

Race bag: sports drink, Snickers, trousers, jumper, small towel, disposable poncho, safety pins, marker pen, socks.

POST RUN

In car: complete change of clothes and shoes, two towels, hot drink, sports drink, food, water, deep heat, ibuprofen, blanket, insulating blanket, book.

GENERAL PRE-RUN PLAN

Note – Piss as often as possible.
T-03.00: Breakfast – muesli & milk/one slice of brown bread with jam/banana or apple/500ml water.
T-02:40: Shave, moisturise and dress according to the weather.
T-02.00: Pack equipment, fill water and pack lunch.
T-00.30: Warm up for 10 minutes and stretch (incorporated into training runs).
T-00.15: Prepare for run.

LEEDS HALF MARATHON PRE-RUN PLAN

0600: Get up and shower and shave. 500ml sports drink.
0630: Eat breakfast & water.
0700: Drive to the race. Toilet.
0800: Race registration. Toilet.
0845: Warm up and keep
0900: Last toilet stop
0915: Line up to race.

RUN PLAN – LEEDS HALF MARATHON

0-1 miles = 10 min/mile.
1-7 miles = 9.5 min/mile.
8-12 miles = 8.5 min/mile.
12-13.1 miles = 7 min/mile.

Average pace: 8.9 min/mile.
Time: 1 hour and 57 minutes.

POST RUN

Immediately walk/jog for 10 minutes then stretch and take on fluids.
T+00.20: Get warm if possible. Keep moving.
T+00.45: Eat within one hour. Keep moving.
T+01.00: Begin journey home if at a race.