8 mile easy slow

Last day of consolodation week. I picked a fairly challenging 8 miler, approx 25% off-road. I couldn't find my heart rate monitor so I ran to pace instead. I ran with a pack, about 3 kilos with one Raidlight water bottle.

Average Speed 5.8mpg
Average Pace 10:19 Minute Mile
Event Distance 8.06 miles
Total Time 1:22:41

Good Points
Comfortable run, good training pace

Bad Points & how to improve.
Need to find our how to secure the Raidlight water bottle to the rucksack properly. It sloshed around side to side and I ended up keeping my hand on it practically the whole way round. I need to play with the fasteners, I've obviously attached it incorrectly.
My left knee has been a little sore since Sunday, so I did not run on Tuesday. Hopefully it should be fine for tomorrow (Wednesday). I'll get Tuesdays session in on Thursday.

Month 4 of my training plan is identical to month 3 if you look back at the older posts.

7.5 miles walk

On Saturday last I did a long walk. Well, I say long. Being a consolodation week I only did 7.5 miles. I picked a picturesque route starting at Mow Cop in Cheshire, following the Gritstone Trail towards Congleton before cutting back along the canal and back up to Mow Cop on the South Chesire Way. I kept a good pace though, 4 miles per hour over mainly rough terrain is a pretty good pace, especially considering the climb in the last mile! See hill profile above.

It took me 1 hour 54 mins, if memory serves. I walked with a pack approx 4 Kilo's.

I also have some new trail shoes. I have some New Balance 1100 OR. They are heavier than the Inov8's, but they are much more cushioned, have a plate in the sole to stop stop bruises, an innner sock to prevent debris getting in, and also rubber over the toe to protect against a toe-stub. I am very impressed with them so far.

Bupa Manchester 10k

Took part in this event on Sunday. I've posted the route above. I was running it with a friend, Dan, and we were running it together regardless of who ran slower. Dan has a good level of fitness and had no problem with the distance whatsoever, despite not training too much. I was hoping to finish in 50 mins, that's 8 minute mile pace. In the end we completed it in 50:47.

There were 25,000 runners! So it took a while to get up to speed, picking your way through people. Also parts of the course were narrow, and bottlenecks created. Half way through the race my average was only 8:24 min miles, so I had to pull back a lot of time. At 3Km to go we really picked up the pace and finished the race very quickly indeed, at around 8:03, so we pulled back an awful lot of time.

I was pleased with my performance and I stuck to my race plan. We took it steady, resisting the temptation to go too fast too early. Lots of people went out like a shot and were gasping at the side of the road about a few K; simple lack of experience. In the end I was so fresh that I could have probably picked up the pace a little sooner, but all in all I was happy. If I track down a photo of me form the event, I'll post it up.

I'm not sure I'd rush to enter another event as large as that, due to it being so crowded. I did however talk Dan into running a half marathon in August. There is one in Newark in Nottinghamshire on Sunday 13th which I plan to enter.

I did a 3 miles off-road run on Tuesday and I'll do another today. This week is consolodation, so no big mileage.

Total Distance: 6.3
Total Time: 50:47
Average Speed: 7.4mpg
Average Pace: 8:03 minute mile
Average Heart: 162

13 Mile slow easy

I intended to do a 1 hour 50 minute run, which I guess would be around the 11 mile mark. I started near home and ran to Yarnfield, near Stone.

However, I didn't take along my PDA and GPS mapper, and got lost in some fields. Couldn't find the footpath, and ended up running back and forward trying to find ways over streams and barbed wire, here there and everywhere. In the end I backtracked and joined a road to complete my run, and ended up doing 13.25 miles. Ignore the time taken, as I lost of lot of time looking around puzzled and trying to negotiate fences!

The route was very challenging with some very long steep climbs. It was on the road except for the last 3 0r 4 miles, so tough on the joints.

At least I know I can run a half marathon now!

Stats:

Total Distance: 13.25 miles
Average Speed: 5.6mpg
Average Pace: 10.40 minute miles
Total Time: 2:20
Average Heart: 137

I had some Achilles tendon pain on the route. I have returned home and iced it. I'll put a heel lift in my right shoe as well, to take the pressure off it. I'll do some soft tissue massage on it, and look to doing some strengthening exercises. It started hurting a little on the 10k I did earlier in the week. At least I haev identified it early and hopefully can prevent it getting much worse.

I'll take it very easy this week. I was going to anyway because of the 10K a week today, but now I'll probably rest up until Wednesday, maybe Thursday and just do 3 or 4 miles. I won't be walking Saturday of course. The run starts soon after 9am on Saturday, highlights on BBC2 on the 21st May (later that day). I've got a busy week travelling, and it's likely I won't be home until Friday afternoon. I will be working a couple of late nights, hope it doesn't interrupt my sleep too much.

Good Points:
The furthest I have every run.
Kept well hydrated with electrolyte. Sipping every 5 mins.

Bad Points.
Got lost and ran for half an hour more than intended.
Achilles pain
Some knee discomfort, but not serious

Hot to improve.
Rest and ice the uinjurys. Heel lift in shoes.
Take it easy this week, prepare ran plan for Sunday.
Get plenty of sleep, maybe some carb loading. It's only 10K I know, but I might as well practice some good pre-race nutrition!

Final 10K pace before race

I completed my final 10K pace run on Tuesday this week. I won't be doing one next week, as I'm tapering a little before the event on the 21st.

I chose I slightly different route, the main aim being that I did not have a 2 mile climb for the last 2 miles. Choosing this route however, meant that when I finished I would have a 2 mile run home!

It was another warm day, about 20C. I had kept well hydrated all day, full to the brim. It really made a difference. I didn't feel thirsty once, and I felt comfortable throughout. I only decided to pick up the pace in the last 1/2 mile, whereas in hindsight I could have managed the whole last mile I felt so good.

I set out to do an 8 minute mile pace throughout, and kept it between 8:00 and 8:06 for the distance. I strided out on the downhills a little, learning from last time to make up for the climbs.

Finished the run, a full distance 10k, and felt really good and posted a good time. The heart rate was much better than last week too.

Stats:

Total Distance: 6.225 Miles
Average Speed: 7.4mph
Average Pave: 8:03 minute mile
Total Time: 50:02
Average Heart: 154

I ran home at an easy pace afterwards, a further 2 miles. The following day I just ran a couple of fast miles to get some stats for V02 max. I didn't walk on Saturday, again because of next weeks event and also the big run on Sunday this week.

ECG Panic

On the advice on a previous MDS competitor who's friend failed his ECG 3 weeks before he was due to go to the desert, I decided that I would get one done.

Although a little aprehensive about it, I was more or less convinced this would just be a 'tick in the box'. First trick was explaining to the doctors surgery that I didn't need an appointment, I just wanted an ECG. Took a few minutes, but I finally convinced them when I told them it was run for charity, not that I've decided which one yet!

I went along to the local surgery, and had the ECG taken by a nurse. It was very quick, only took 1 minute, once all of the sticky pads were attached. I was really nervous, and was trying to keep my heart rate down. My heart rate was 56, which was alright for the middle of the day.

Anyway, it produced some strange results. She fiddled with with a couple of the chest pads, and then ran the test again.....and then again.

She then said " It normally it just comes back with 'Normal' or 'Abnormal' ". Your's says things I've never seen before, you'd better see the doctor...

At this point PANIC sets in. I get an appointment 2 days later and go and see my GP.

He was a little puzzled and was trying to find out why I'd been referred for an ECG. So, I explained what I was doing again. He took a look at the ECG at said, it might be normal but admitted he wasn't sure. He said that I becuase I am quite slim, it can skew the ECG results. He went on the say that Americans used to have a yearly ECG, until they got so many consultant referrals that led to invasive procedures, sometimes they caused more problems than they found. You'd need to see a cardiologist to be absolutely certain.

I said "If I come to you a month before the Marathon Des Sables, will you sign my ECG to say I'm ok to run?"

"No", he said.

"Ok, so I need to book an appointment with a cardiologist then", I said.

He inferred that I would have a long wait on the NHS, and so if I wanted to see one anytime soon then I would have to go private. He arranged for a letter to be drafted to a consultant cardiologist.

I booked an appointment at the local BUPA hoospital on Monday, for today. Amazing how the waiting list shrinks to 2 days when you take your wallet out isn't it?

I took along the letter from my GP to the consultant. Very nice and helpful guy. He read the letter, almost only glanced at the ECG and said "First thing to say is that your ECG is fine. It's showing an increase in electrical activity because of the training that you have done, and maybe also your bodyframe size. Anyway, the ECG is normal."

He put me up on the table and listened to my heart from every conceivable angle, and took my bloood pressure. I didn't ask what it was, but it was 110/68 the other day, which is good apparently.

He confirmed everything was fine, and bid me farewell.

So panic over. Not had the bill yet, but they said when I booked it would be between £120 and £140.

Oh well, at least I know I can go hard at the training now without the worry of an abnormal ECG.

On with the training...

10K Tough hot pace run II

I did the same 10k run as last week. For some reason it was a tiny bit shorter in distance. No idea why? It was almost the same warm temperature, 20C at the end of the run. This time I decided to keep at 8 minute mile for as long as I could, no faster, no slower.

Stats:
Last Week: Today:
Distance: 6.24 miles 6.03 miles
Average Speed: 7.1 mph 7.2 mph
Average Pace: 8:21 mile 8:17 mile
Average Heart: 163 164
Time: 51:42 49:48

I kept to 8:03 minute miles for the first 3 miles. Slipped to 8.05 at miles, then really dropped off in the last 2 uphill miles and ended up with an 8:17 average. I felt really dehydrated again half way through. I'd taken on some liquid before I left, but again I should have been drinking all day really to compensate for the heat.

Also, I reigned myself in on the downhill from 2 - 3 miles. In retrospect I should have strided out a little more to improve the pace. It would have made up for the slow 1.5 mile climb home, and averaged out for a better pace and time. Worked hard though as the heart rate shows. I guess over the full distance I would have improved about 25 seconds on last week. I guess that's not too bad. Still I'm looking for more. I'm only likely to get 1 or 2 more 10k's in before the event on the 21st May, so i'll put some more effort in!

Good Points:
Slower overall pace improved overall time

Bad Points:
Dehydrated again caused loss of concentration and breathing pattern sometimes
Too slow on downhill

How to improve:
Stride out on the downhill but ease up again on the flat.
More fluid all day!

9 mile Sunday run

Sundays slow-easy run yesterday. I picked a pretty tough route as you can see. When you live where I do, it's hilly everywhere to be honest. No chance of flat running. I stood firm on keeping my heart rate as low as possible, despite the big climbs. I slowed up even more to try and keep it down. It didn't peak any higher than 150 as a result. I was pleased with that.

My left knee ached quite a bit on the uphills. I may have to look into some extra attention for that. I know I have overuse injury on it through years of it bearing more weight. I'm not sure if I can strengthen it, or just treat it though?

Apart from that I found the run very easy. I wasn't at all tired and not out of breath at all when I finished.

Stats:
Distance 9.20 miles
Total Time 94 mins
Average Pace 10.10 minute miles
Average Speed 5.9 mph
Average Heart 138

Good Points:
Found the distance easy.
Good breathing rythym

Bad Points:
Knee discomfort

Hot to Improve:
Speak to physio about how to tackle knee issues


Due to being so busy on Saturday I didn't have time to walk. I'll make sure I put in a good length walk this Saturday.

10K Tough hot pace run & 5 mile easy

Just got back from a very tough 10K. You can see the route above. I've been travelling all over with work in the last couple of weeks, and driving all day is taking it's toll on me a little I think!

The first mile is undulating, but generally a small climb. From mile 1 to mile 4 it almost looks like a straight downback. In fact from 3.5 to 5 it's slightly uphill, so the elevation profile is a little misleading. The way home though is all uphill.

First things first, it was hot. The hottest day of the year so far. I didn't start running until 18:30 and it was still 25C. Even when I finished it was still 23C. Add to that a very strong horrible warm headwind from mile 1 to 4. It was so windy running downhill was a struggle. I'd estimate this must have cost me 30 seconds a mile. Only in the last half mile did I get any benefit from a tailwind either. How cruel!

I struck out trying to maintain a 7min 45sec mile. Too ambitious. Trying to maintain this with the headwind and heat really made me suffer. I pretty quickly realised I must have been dehydrated to start, foolishly I'd hardly taken on any liquid at all today, despite the heat. My kidneys are also aching a little, I'm not sure if that's dehydration or slight infection. I'll double up on cranberry juice tonight.

Even by mile 2 my pace was slipping and slipping until at 4 miles it was already at 8:08. Falling further on the final 2 mile climb home to 8:21. Very dissapointing, but lessons learned there. You can see from my heart rate that I worked hard. I struggled with breathing again as I got tired, moving from 3x3 to 2x2 and back, never quite happy. I think the dehydration was a big factor today. I got back covered in dried salt from sweating, and sat on the front lawn drinking fruit juice for 10 minutes to recover. Swiftly followed by a banana, more fruit juice, then a shower. I just weighed myself. 2 days ago I was 10 stone 7 ounces. Now, even after 1/2 litre of juice and a banana i'm 10st (and a quarter). I've had a stressful couple of days, coupled with a very hot run I think. Better drink a lot tonight and go and eat a lot too.

Stats:
Distance: 6.24 miles
Average Speed: 7.1mph
Average Pace: 8:21 mile
Average Heart: 163
Time: 51:42

Good Points:
Hard workout in the heat and wind, albeit half the temperature of Morocco!

Bad Points:
Dehydrated to start with
Trying to maintain a 7:45 pace in the strong wind and heat
Breathing ragged

How to Improve
Maintain hydration throughout the day. Have to keep a bottle of water in the car, or at my desk
Should have settled on 8:00 minute mile throughout.

On tuesday this week, rather than 30 mins of endurance slow pace and 25 minutes of hill climb intervals, I decided to do an hour endurance. I picked a really nice woodland run and really took it very very easy. I ran for 62 minutes, but only covered 5.5 miles. This was to keep my heart rate low. It ended up averaging 133. There were a few climbs in there that peacked it out a little, otherwise I was very strict and kept to a slow easy pace to keep building my aerobic base.

7.5 mile Sunday run

Sunday was my usual easy pace slow run. End of week 1 still, so no more than 85 minutes. I selected another undulating course as you can see from the map above. This run was endurance, so max heart rate 137.

I was amazed at how low my heart rate was for the pace I was running. For the first 3 miles my heart rate was between 124 and 133. I was running to heart rate but still doing about 9 minute miles. The climbs of course raise your heart rate, and I purposely slow down to avoid raising it higher than necessary. This is an easy pace run after all. Because the latter half is all uphill, and pretty steep, I had to slow the pace down so much that the average minute mile fell to 10:15. I decided to run the last 3/4 mile at pace and ended the run at average 9:52 a mile over the 7.5 miles. Average heart rate was exactly 137. It would have been very low 130's apart from fast running at the end.

Average Speed: 6.0 mph
Average Pace: 9.52
Event Distance: 7.5 miles
Heart Rate: 137
Event Time: 01:14:09

Good points:
Low heart rate average whilst running a good pace
Good breathing throughout
Plenty of pace left to run the last mile fast.

Bad points:
Sunday is a slow/easy run, so despite temptation for better average mile I should have kept slow pace throughout and not run the last mile fast!

How to Improve:
Keep the Sunday run at endurance pace throughout!

10k undulating pace run

A little earlier in the week I did a 10k pace run again, see map at top with the elevation prfile. I chose a far more challenging route, in that it was uldulating. No flats at all. The actual 10k on the 21st May is a flat route, no hills at all.
More information here
http://www.greatrun.org/events/event.asp?id=17

I found the run quite difficult. first mistake was starting on a hill. Literally it starts with a 3/4 mile steep climb. Trying to maintain an 8 minute mile pace proved to be very difficult and in fact I didn't really recover until the last couple of miles of the race. I won't start on a steep bank at full pace again! I also lost control of my breathing between 2 and 3 miles, which is a nice downbank. Not having recovered from the start I had strided out too fast, long my breathing techinque and got a stitch. The first time I have got one in as long as I can remember. As a result I had to slow my pace up and sort my rythym out again. At one point it was looking like a poor pace, 8:45 a mile, but I gathered myself together and recovered for 8:08 minute miles, only 7 second per mile slower than last weeks virtually flat 10k. So lessons learned there, but overall I was happy with in

Good points:
Recognised loss of breathing techinque quite quickly and corrected.
Recovered in later part of race and turned in a very fast last 1.5 miles.
Peformed well over a challengin course

Bad points:
Started on a steep hill at full pace.
Lost control of breathing, trying to increase my pace too much. I used 1 3x3 breathing pace, on the flat for some of the race, should have been 2x2 throughout.

How to improve:
Do not start training runs at full pace on that 3/4 hill.
Always use 2x2 breathing (2 steps whilst breathing in, 2 steps whilst breathing out) on a 'pace run'. 3x3 is only suitable for a slower pace.
Stride out on downbanks, but not too fast to avoid stitch.

15 Mile walk

I did a 15 mile (well...14.9) walk on Saturday. The Route is posted above. The first few miles was along a canal bank, so virtually flat. Very slightly downhill infact. The route then turned onto the South Cheshire Way footpath for a little while, before I turned for home and made my way towards the highest local point, the Wedgwood monument (just to the right of the height chart on the map). I've taken a few photos (as seen above) of the monument as I approached. I spotted it about 6 miles away and it was almost a dot on the horizon (doubt you can see it in the furthest photo's, but it's in the centre!). If I had not known better I's have thought it was 10 miles away or more. Just shows how distance is deceptive. I imagine it's far worse in the desert!

The very first picture is the view from the top, looking towards Mow Cop, another famous local landmark. Built as a ruin, strangely. http://www.mowcop.com/

I thought the Monument was for the famous local Wedgwood family (Pottery), but it turns out it was for a local man (probably related though) who was the owner of local mines. The monument was originally 4 times higher (see pic at the bottom of page on the 2nd link), but blew down in a storm in 1976 to be replaced with the smaller monument that stands today. The 2nd link gives information on some mining disasters near the site; mines that he owned.

Some info if you are interested.
http://www.thepotteries.org/art/6a.htm
http://www.healeyhero.co.uk/rescue/jl/bignall1836_2.htm