2007 Training Plan Month 2

Below is my month 2 training plan for 2007. Month 1 went mostly to plan. I missed a few sessions due to work, and some slight injury. You'll be pleased to hear my ankle is better than expected after the 24 mile event at the weekend, when it really caused me problems. I didn't run on Tuesday, but did an hour on the ski machine/cross on Wednesday. Less impact that risking a run at the moment. Walking more than a few hundred metres it's still painful. I'll have to be careful with what I do this weekend, to allow it sufficient healing time.

My pack weight increases every couple of weeks now. I may have to review that if I think it's increasing too much too soon. I don't want to risk injury.

The milestone for this month is the Beacon Bash ,a 21 mile LDWA event near Wigan. I have entered as a runner again, and should hopefully be fully fit and improve on my performance last Sunday. Although as I am increasing weight every few weeks, I wonder if I will every really improve my times significantly. Perhaps not, but if I can try and maintain an average of 4mph or above regardless of terrain, I'll be happy. I was reading on an Ultrarunner website that 3mph is considered average, and 4mph good going for very long (10 hours - 24 hours) events apparently. Given thats the kind of event I'm training for. I think 4mph+ is a good target average pace for these events which typically have several thousand feet of ascent.

Anyway, here's month 2:

That's Lyth

Last week I mentioned my right foot was painful, I suspected an inversion sprain picked up on the Cannock Trig race, and aggravated by last weeks hill walk in near Macclesfield. Well, by Monday it had got significantly worse. I could just about bear weight on it, but only if I stood on my tip toe on that foot. I spent Monday and Tuesday with my foot elevated, and when on my feet I more or less hopped around trying to keep all weight off it, in an attempt to get it right for this weekend’s big event.

At the same time I was telling myself "Under no circumstances should you take part in this race with an ankle and foot in this condition. It could damage it further and put you out for weeks or months". Obviously I was incapable of training, so I just concentrated on resting it. I had to work in Swansea from Thursday to Saturday night, so I had no choice but to walk around. By Thursday I was walking on the flat of my foot again, but every step was painful. Closer inspection showed it was slightly discoloured, a faint yellowish tinge that you get from bruising. I bought an ankle support and wore it for the next 2 days. I still kept saying to myself, 'rest up for another week, you foot will thank you for it'. I got home on Saturday night, and found myself packing my rucksack for the following day. Foolish I told myself. Still, it felt a little better.

I got up at 5am, ate a breakfast and drove to Kendal in the Lake District to take part in 'That's Lyth", billed as a 23 mile 3200ft Long Distance Walkers Association event, open to runners. My actual route is below, posted with the hill profile, and speed profile. On the Speed profile, anything above 5mph is me running, below I'm walking.



I got to Kendal by 7:15, and registered. There were 350 entrants, and they had refused everyone else! Immediately it was obvious that there were a lot of runners, I'd guess at perhaps 100. Also obvious were that some of these were serious hardcore fell runners. I was wearing walking trousers, some new gaiters, my New Balance 1100 trainers, and a windproof and waterproof jacket (and ankle support). In other words I looked like a walker. Some of these fell runners were in T-Shirt and shorts, and I mean short shorts! It was a dark and cold January morning in the Lake District. We were about to set off on a 23 mile route up onto 3 high scars and there were nutters in shorts and T-shirts! They must be super fit. Unless you can run all the way around, your body temperature would drop too much and you would get into serious trouble, hats off to them (assuming they survived!).

We set off at 8am, immediately splitting into two groups, the runners trotting off ahead. I think I must have had the fattest backpack of the day (as usual, it appears this MDS training). I carried 1.5l of electrolyte, plus all the required equipment (first aid kit, waterproof trousers, extra clothes, map and compass).

We headed out of the town centre and then all (except those elite guys) slowed to a walk to climb stone steps up and out of Kendal. Abut 3 miles of serious climbs as you can see from the hill profile, jogging where it was flatter. Then up on top everyone resumed running all the time. This became the pattern for the whole day. Walk up the steeper ascents and jog the flat and downhill’s (where possible). After 2 miles, and for the next mile, I got that numb-foot in both legs I always get. Being different shoes to the ones I used 2 weeks ago I set about loosening them. I had to stop and adjust a few times, annoyingly, which lost me some time. I ended up taking off my ankle support to give my feet more space. I've developed a theory around the reason for this numbness. It only happens on steep climbs. I wonder if blood is filling the muscles in my feet and ankles and causing them to swell, resulting in having to loosen off my shoes? Back on the flat ground it never bothers me. Anyway, after messing around several times that problem went away and I made good time to CP1. I'd averaged 5.5mph over the first 7 miles. My ankle had already started to play up though, so I put the support back on.

Unlike the Ludlow challenge walk I did last year, where no one stopped for more than a minute or two at checkpoints, this time everyone say down and took advantage of the excellent hospitality on offer! Tea, cakes, biscuits, toilets etc. Everyone typically spent about 10 minutes at each CP, refuelling and then setting back off. I was navigating using my Sat Nav PDA and Memory map as usual, I can't praise it enough. Really takes the effort out of navigation.

At 8 miles everyone slowed to walk, for the next 2 miles up a punishing section climbing Whitbarrow scar. I pulled up my hood and put on my gloves as it was very windy and cold. My ankle continued to give me trouble, and already I was regretting even starting. I cursed myself for not following my own advice. I descended the scar down a very steep path, too steep to run down. I slipped and fell a couple of times on the treacherous slippy rock-riddled paths, but got away with only scuffed hands and fingers. I helped out a fellow competitor, who was suffering. He was not really dressed for the occasion, in tracksuit bottoms and a top, also just road running shoes. He said he had done no training at all, and was really struggling. I told him it was 2.5miles to the next CP. He was thirsty, so I gave him some of my electrolyte, then I trotted off and left him walking.

I was pleased to arrive at CP2. I could feel a hot spot on the sole of my left foot, so I inspected and found that some of the Leukotape I use to tape up my feet had curled as was rubbing. I'd packed my tape, so I repaired the damage. I was wearing those gel toe caps again, which worked a treat in these drier conditions.

I refilled my camelback with water and some fruit juice. I ate some biscuits, half a SIS Go energy bar too. I've decided that these Go bars are like eating cardboard. Unless you have pints of water it is very difficult to chew and digest them. I'll cross them off my list for the MDS. I also ate half a banana and set off again.

My ankle really began to hurt now, and after the next hill section, we descended into the plains of the Lyth valley. The next 3 miles are more or less tarmac. I felt fine in myself, not really tired, but every right footstep after 16 miles was agony. The hard surface just crippled me. I knew the next CP was 3 miles away, and I thought maybe I should retire there. I had nothing to prove, I knew I could do the distance, I was just scared that I could do serious damage to my foot. The last mile was soft ground, so I could run again with less discomfort. I hobbled up to CP3, and drank some tea and they dished out some jam doughnuts. CP3 was one of the organisers house (well, his car garage to be precise). They could all see I was in difficulty. They said if I needed to retire, they could give me a lift back put it would be a while. I asked if I could have paracetamol. He went into the house and came back with two 500mg paracetamol which I downed quickly. A look at my foot showed no obvious signs of trauma, so I picked myself up and carried on. I knew the next 3 miles were all uphill, but at least the ground was soft.

The paracetamol kicked in about 40 minutes later, and the pain dulled to more or less nothing. I got my second wind, and caught up and passed several people who had come back me in the last few miles.

I took a couple of photos and a video at this point. Again, it was a little windy, so if you can't hear me I say something along the lines of "this is the 20 mile mark, my ankle is murdering me, at least it's all down bank from here in!".








I hit the peak of the final scar, and found myself running again.

In fact you can see from the speed profile, I pretty much ran the whole way back. Just proved how debilitating the foot problem was, and what I was capable of when feeling fine. I finished in about 6:05 or 6:10. I averaged 4.1mph over the distance. That doesn't sound that fast, but when you factor in that includes 30 minutes worth of stops and socialising at the checkpoints, as well as the 3200ft of climbing, I was happy. Oh, and it was 24 miles, not 23! OK, the foot was an issue, and it remains to be seen how heavy a price I pay for it.

Overall I'm pleased I did it, I overcame some problems and desire to quit, and finished in style (running!).

I don't think I'll be training a great deal this week, just got to see how my foot is. If I have to take 2 weeks off to get it right, I will. Let’s hope not though.

Fingers crossed for a quick recovery.

Scott of the Antartic

I was unable to train Tues - Thurs and Saturday due to late working. I arrived back at 10 and 11pm on Tues and Weds due to being stuck in traffic jams. Road chaos ensued from the storms that hit the UK. Lorries blown over and trees blocking roads, all added to the many miserable hours I sat in traffic jams up and down the country.

My Gym session on Friday was cancelled too, so I did a run in the evening. I did a 10k off road run around Apedale Country Park. I picked an undulating route, rising the highest local point before returning home. I used my new Petzl LED head torch (A Christmas gift) which worked well. I also added a kilo of weight to my backpack. It's from this week onwards that I slowly start to add weight for every training session. I found the 10k quite tough. I don't think I was fully recovered from last weekend. Still, I completed it, although with some discomfort down the length of my right foot on top. Last Sunday, during that disastrous Cannock run I turned my ankle as I was getting tired; my foot turned so that the sole of my right foot was facing my other shoe. Anyway, it was nothing serious. Even today it was just a twinge so I carried on.

On Sunday I planned a 12.5 mile route near Macclesfield, see below. (I posted the actual route and results, including the speed travelled, and elevation profile).



I packed a heavier rucksack. I carried 1.5L of electrolyte (a much weaker solution than recommended; about half as weak), and I carried extra clothes too. I was wearing a thermal base long sleeve top, my walking trousers, an ultralite windproof running jacket, windproof gloves, Ron Hill hat and my New Balance 1100 shoes. I was also trying out two types of gel toe caps. I normally tape up my toes and feet, to great effect, but it is very time consuming. If you get it wrong you can cause more problems than you prevent.
You can see an example of the two types of toe caps through these links.
http://www.foot-trac.com/all_gel_digital_toe_caps.html
http://www.store.acmedicalonline.co.uk/customer/product.php?productid=2523&cat=&page=1&XCARTSESSID=1bf5d3129c6f2212eb2ed132af8c67f1

They are basically the same, but the second type have an outer fabric layer too.

Anyway....

I parked near a place called 'Blaze' and did a combination of walking and running to the foot of the first Tor (Old English for big rock), a 506M elevation. The picture from below and then from the top really don't do it justice. You can just about make out 2 people on the top of the first photo if you look closely.



I ran to the foot, and then walked up to the top, using my walking poles too. The view from the top:



I also took a short video whilst I was up there.



After I had climbed to the top I was forced to change out of my ultralite windproof top, into a (less) lightweight walking water/windproof jacket as I was very cold despite the steep climb. You can hear the wind on the video to get a feel for the blustery conditions. I spent about 10 minutes at the top, changing my clothes and taking photos and video before continuing. I ran the way down and through Macclesfield Forest. Well, I did until I was faced with these obstacles in several placed in my path, that the weeks storms had created.




After that descent, I then ran before slowing to descend the next hill, which eventually led me to the highest peak in the area known as Shining Tor. You can see from the pictures below, it was a distinctly wintery flavour!





It was bitterly cold on the approach, and I was forced to put on my hood over my hat, tighten up various straps and clips to keep warm. It was cold, sleeting and hailing, as the wind chill sent the temperature down to I’m guessing -5 (probably less). My electrolyte drink was ice cold anyway! By the time I had done all this I looked like I was taking part in a polar expedition. You'll just have to take my word for it, it was really that cold!



You can get an idea of how bad the wind was form this next video. I'm afraid you can't hear what I am saying very well. I think I said "It's very windy, and I had better start heading back down as the weather looks to be getting worse". You can see a weather front heading in on the video that looks very dark and ominous!



I descend down, back on the road briefly and past 'The Cat and Fiddle' pub, a place that surely suffers from a distinct lack of trade in the winter months! A few bemused faces stared at me as I ran past in all that gear, rucksack on, and walking poles in hand. I descended further, out of the snow but down paths that were flowing with water from the melt taking place higher up. I got very wet feet indeed, but a couple of nice photos.





I ate a frozen solid SIS Go energy bar at some point before winding my way back along the route to the car. It took my about 3.5 hours, which is only 3.5 miles an hour. However, when you take into the account the 2000ft of ascent and the fact I was stopping to take picture and photos, it's not too bad. I ran at every opportunity.
Those gel top caps performed well, and both survived my sodden wet feet, the fabric ones more so that the just gel ones. The only downside to the day was that the right foot pain I had got progressively worse. I don't think it's anything serious, but even walking is painful today. I'll go easy in the next week and I'm sure it will improve.

Next Sunday it's the big 23 mile LDWA 3500ft of ascent event in the Lake District. Its forecast snow this week, so assuming it's not called off and I don't get lost, I'll update you next week!

Just what I needed - a disastrous day

More of the disaster in a minute.

Firstly, the week’s sessions: I was very busy with work this week. 10pm finishes most nights. I went to the gym on Tuesday at 8:30pm and did a gym/swim session again. My front crawl was a little better this week, still a long way to go though.

I was working so late on Wed and got back at 10:30pm on Thur, so no training on the Wednesday. On Friday I completed my usual gym session though I tweaked a muscle in my right quad which played up a little on Sunday, but it was small fry to the rest of the problems. Saturday I decided to take it easy for Sunday...

I really decided to do this event on the spur of the moment, after being given the leaflet about it a week or so ago. It is called the Cannock Chase Trig point run. Before even going I didn't think I really should. I've not even run 7 miles in distance since the Marathon, let alone 15. I've also only run half a dozen times since then. All sense should have said "No", but I figured "Hey I’ve done 26 miles before, surely I can manage 15".

The route is a 15 mile Fell Runners Association navigational run over Cannock Chase 1500ft of ascent. I've never entered an FRA event, and had no idea what to expect. There were 6 map references and you can take any route to them as long as you visit them in order.

I had friends round the night before, until quite late, so little sleep after a heavy Chinese takeaway meal was the first mistake.

I was up very early with my baby, so it all a bit of a rush to get him up, fed and ready, as well as get my own kit together (although I had done some of it the night before). I dropped him off at my mothers, and drove the 20 miles to Cannock Chase.
I arrived in plenty of time and registered. They had no safety pins for the race numbers, so I had to put it in my map case and put it round my neck. I was running with my Raidlight rucksack, about 3 times the size of the packs that everyone else had on. You had to carry "Map, Waterproof jacket, Whistle", that's all it said. I had those, plus an extra T-shirt, as well as drinks bottle. Now I intended to drink 300-400ml of electrolyte and leave the bottle in the car. I drank that but there was about 200ml left, so I decided to carry it with me.

Standing on the start line I then looked around and realised in horror that most people were carrying hydration packs. Now, I had mine with me, but it was emtpy in my Rucksack (although I only remembered this on the way home after). Still, I thought there is a drinks station at Checkpoint 3, I should be ok until then (5 miles). I switched on my Sat Nav PDA and the location locked in. I had drawn the route on a 50k map and would use the PDA to follow it if necessary. If I'm honest, I was banking on following everyone. I thought the GPS would be bit overkill. I also switched on my GPS unit with my watch for speed/distance....nothing. Now I had checked the battery the night before (one of those Duracell's you can press on to show the charge left) and it had shown half. Obviously half charge is not enough to power it. This was a bitter blow as I would not be able to pace myself at all. I put it back in my rucksack and just started my timer when they shouted the start off (but with no mile markers it was useless anyway).

I was running in my road shoes. I'd made this decision based on the terrain being on the whole fairly good. On reflection I should have worn my off-road shoes as it was muddy in places and grip was difficult. However, I don't think this adversely affected me to any great extent. At the start I was wearing some running leggings, a dry-fit T-Shirt and a thin long sleeve running shirt over the top. I had taped up my toes and was wearing my favourite type of socks which are the Asics Kayano's.

Below is the Map. The Blue route is the one I had pre-planned in advance and intended to follow. The Red one is the route I actually took (GPS trail); more on that later.



Below is also the elevation profile.




The race started, and with no GPS Iwent with the flow, but tried to be mindful of being too quick. The first 3 miles in punishing, about 700ft gained, I can honestly say I don't remember that downhill after mile 1! I was feeling a little tired after the first 3 (CP2 was at mile 2), starting on hills never really agrees with me. I was hot and stripped off to just my T-Shirt. On the whole I was ok at this point. I did feel a little more fatigued than I would have liked, and wondered if I had gone too fast.

At 30 minutes my right toes started to go numb. It slowly spread and by 35 mins I had lost feeling from the knee down. It's impossible to run with this. I thought I had seen the last of this issue a year ago, obviously not. I had to keep stopping every few hundred Metres, taking off my shoe and rubbing feeling back into them. I had dismissed tight laces to be the cause a year ago, but I then sat down and loosened off my entire right lace from the heel end back. Much to my surprise the numbness didn't come back. Now I don't ever tie my laces tight anyway, but I wonder if my feet had swelled up for some reason (hydration related) and caused it. I'd already lost 5 mins or more before CP3 doing this. Then the numbness started to happen in my left. I immediately loosened off the lace and it went away. So, once thing I've learned on Sunday is that, how strange.

Now with all the stopping and starting I had totally lost sight of anyone in front of me. Cannock Chase is a maze of criss-crossing paths and woods and as this route was not marked, you are on your own. I took out my GPS. I had kept sight of people up to where the 'F' of “Cannock Chase Forest” is marked in bold on the map. At that point I was on my own and took a different although parallel route to every one else. I actually started to feel better now, running without anyone in sight reduces pressure to perform I find. The track I had taken was narrow and with fern woods all around, in contrast to the car-sized track that everyone else had taken (I took it on the way back). That said, I don't think it lost me any time and was more enjoyable.

I crossed the road before CP3 and saw the Checkpoint and drinks station. Then, to my horror, there was just water and no electrolyte. I really had been banking on something to keep me going. I drank a little water, and carried on a little concerned. I then remembered food. I looked in my rucksack and then realised I had left my SIS fruit bars and Go-gels at home. I would not have even needed them if the CP had electrolyte, but now running low on fuel I had made a critical error. I was already feeling somewhat tired here, and this was only mile 5.

Checkpoint 3 to 4 I can only describe as torture. Check out the elevation profile, it really was that hard. Two climbs, one small descent. The climb to CP4 (half distance) a local beauty stop is 250ft in less than half a mile. I walked half of the hill. I had slowed up so much on the slope my running pace was walking speed anyway. I lumbered up to the top, didn't even admire the view. I sat down and remembered I had 200ml of PSP22 electrolyte left. It lasted 2 seconds. I looked at my watch 1 hour 17, so even with lots of stops I was still close to a 2:30 finish. This was when I knew I had obviously gone much faster than I should at the start.

I got up and descended. Both calves’s cramped terrible on the way down. I have never really had cramp before but this was agony. The muscles were pulsing hard on each calf and I sat down and tried to ease them with massage for a minute. I unzipped my leggings to the knee in doing this. The right zip then broke trying to zip it back up. So for half the race I had one legging open beneath the knee trailing behind me. I then climbed up to CP5 (mile 9). At this point I decided to not go the route everyone else was taking (to go back down the road from CP5 to where it says "Wandon on the map) turn right and go to CP3/6. Instead I struck off in a more direct route. Where the route deviates at an angle it was following paths instead of through woods or fields. Tiring badly now, I walked up the steep hills and jogged down the slops. However, I got to CP6 (mile 10), overtaking other who had gone the road route. I sat down wearily at CP6 and drank some little half-cupfuls of water.

I set off again up the hill from CP6, another killer climb. I was really spent at this point. Running was just not possible. I tried to run only for the intense cramps to take hold a few hundred yards along. I walked for at least the next 3/4 mile. Another guy stopped to chat for a while as we walked. I then all of a sudden got terribly cold, and I mean really cold. I actually got a bit concerned. I stopped and put my long sleeve running top back on over my T-Shirt and walked on. Still I was cold. I stopped again and put on my lightweight windproof top and windproof gloves. We jogged then to try and get some heat back in me. Again it wasn't log before my legs cramped up so badly that I had to walk. I bid farewell to the guy and walked on. I had warmed up now with the windproof layer on. I am so glad I packed it. The day was bright and sunny, though cold and I nearly didn't pack it. I could have really got into trouble otherwise.

CP6 to 7 (14 miles) was a long slow torturous walk. After the initial climb it was pretty flat, and with the proper fuel in me would have been a breeze. As it stood I was walking. I tried to run every now and again, but didn't get far without cramping. I then got dehydrated. I stopped sweating, a sure sign. I started asking passers by for water, no luck. Now my navigation was spot on between 6 and 7 using sat nav. Others however got hopelessly lost. Half a dozen people who ran passed me at 6 caught me back up a mile before cp7 (and I'd walked it!). One of them gave me some water, and pretty quickly I felt a little better. I got to CP7 (14 miles) but still didn't have the energy to jog much of the last mile. I jogged bits and pieces but cramps returned again. I jogged up to the finish. Not sure exactly but it was around 3:08 minutes. The first half had taken me 1:17, the second an hour and 50 or so. I ended up doing 1900 feet of ascent. When I checked the official route on my map program it was almost 1700 anyway, so 1500 advertised was a little out.

I was feeling terrible, but my eyes lit up when I saw a barrel of SIS drink at the finish. I hastily downed several cups, and 10 minutes later felt wonderful. All the pain I was feeling eased, stomach pain gone, cramps gone. I knew I had really been running on empty for the last 6 miles. Several times along the way I had considered quitting. When my numbness kicked in at 3 miles I thought it was pointless to carry on, at 8 miles when the cramps started, at 11 miles when I got cold, 12 when I got dehydrated. It was only the thought that this is exactly what I need. I need a spectacular disaster to build character and show that despite feeling terrible I can still make it to the end - run, hobble, or walk. I walked back to the car fantasying about stopping at the nearest MacDonald’s (bear in mind it has been years since I ate anything from MacDonald’s) putting my credit card on the counter and ordering 'one of everything'. My body just craved calories and sugar. However, as the SIS drink took hold, I lost the urge and went to pick up my son. Imagine my joy when I walked in and my mother was plating up Sunday roast. I've never eaten so fast in my life.

So, I apologise for the lengthy post, but this was worthwhile.

Lessons learned:

Don't go for an event that you are not ready or prepared enough for.
Check what you pack, and double check it (I thought I was good at this).
Turn on all equipment, and confirm batteries are ok.
If equipment fails, reign in your pace, and then reign it in again, don't chase people.
Loosen all my laces on shoes from now on.
Carry electrolyte, or water and food on all FRA events - also learn more about hydration and nutrition.
Make sure I always carry enough warm and water/windproof clothes.


Conclusion: So pleased I did it, because I completed despite feeling awful. However awful I felt yesterday will pale in comparison to how I will feel when dehydrated on sand dunes at 120F. I need a lot more of this kind of event this year, and a lot more close failures and agony. If I complete everything easily, when I hit hardship in the desert I won't be prepared would bail out. Bring on more pain!

Speak soon.

New year week training.

Kicked off 2007 training with a session at the Gym on Tuesday. Half an hour on weights, followed by half an hour in the pool. I spent the whole half an hour trying to improve my terrible front crawl. I can run a marathon but a length of a pool shatters me. I read some hints and tips and realise it's my awful technique. I bring my arms out of the water too high, I don't turn my body enough, I don't breathe right. It's an endless list. It will take me a long time to fix these things I suspect. I did a series of exercies with various floats to concentrate on various parts of the stroke. I'll keep repeating this each week to see if I can get some improvement.

On Wednesday I did my first run in a month. Only 4 miles, but I picked a tough route to bring in the new year. I found it tough, but not as tough as I had expected. I forgot to warm my muscles up first, and felt a lot of tight tendons snapping accross as I ran. The route was only 4 miles, but I didn't want to push it too far, being my first run.



I swapped my Thursday and Friday session around, doing my weekly strengthening session in the gym.

On Saturday I planned a walk in the Derbyshire Peak district, taking in 'The Roaches'.




I started my walk from near to Gradbach Youth Hostel and followed a route up to Roach End (505 Metre) then along the rock face ridge of the roaches then back around to Gradbach. I started the walk quite late, at 1:45pm and the 9 mile route took me 3 hours. It had 1550ft of ascent. It took a little longer than I would normally have expected due to quite a few stoppages for various reasons.

It was raining, and thick fog with visibility less than 100yrds, sometimes less. I stopped for about 10 minutes to help two lost girls. They were obviously lot local and had come to walk their dogs. They stopped me about half way up the 800ft ascent to Roach End and were about to head the wrong direction back to their car. I got out my map and set them on the right route. I took a few photo's. A couple at Roach end (the peak of the area), and one near the cliff faced below, popular with climbers. You can see the fog eh?!






I also took a video by accident. I thought I was taking photos. I stopped it after 5 seconds when I realised, but this should give you a little idea of the conditions.




The other reason the route took so long was that I was trying out some walking poles that my Uncle has loaned me. They are Montrail poles with anti shock tips. They are considerably heavier than the ones I would likely end up with I suspect, but they gave me valuable insight and experience. I read a few websites about setting them up, gripping them right and walking with them. I got the grip right straight away, but actually walking with them felt so unnatural. At first I could not even place the right pole with the right foot. You are supposed to swing them exactly as you do when you walk, left foot forward right arm forward. However, I was all over the place, obviously concentrating far too hard instead of letting it happen naturally. I stopped loads of times to adjust the height, the wrist straps as well as stopping to get out my PDA which of course I use with Memory Map and Satellite Navigation. I always carry a proper map and compass, but at the moment I would not like to try and use them in anger!

Eventually I put my PDA in my plastic map holder (you know the ones with string round your neck) and that did nicely. I didn't have to keep stopping and taking the PDA out of my pocket, then putting the poles back on all the time.

I discovered it is difficult to use 2 poles in certain terrain. Sometimes the path is just too narrow, so you have to switch to using just 1. The paths around the Roaches are littered with both small and very large (10's of tons) sized sandstone (I think it's sandstone anyway?) rocks. I found this made use of 2 poles very difficult too. I was always having to look groundwards for places to place the poles and this slowed me down. I went through various phases in the walk of "I hate these, no I like them, I'll never use these, I might use these" etc. It was leaning towards the "I don't like them" until the last mile and a half. I was down off the roaches and on normal fields and paths. The poles became easier to use, and I suddenly found my rhythm and the swing became natural. I started to speed up and actually really enjoy using them.

So, i'll keep trying them out, but so far so good. I got back to the car at dusk, 4:45 the last car off the car park. All the sensible people were home warm and dry hours ago. I'd bought a new lightweight waterproof jacket that I was very appreciative of. However, my foot and trousers were soacked thorugh. I was wearing walking trouser, just not waterproof ones. I've put a request in for some for tomorrows 33rd birdthday.

My feet are never going to stay dry in the New Balance 1100OR shoes, since they are trail shoes not walking boots. I'm not bothered about that to be honest. I can put up with wet feet. The 9 mile route didn't really tax me overall, despite the climb in the middle. The tendons at the back of my knees are a little sore today but that didn't stop me running today.



I ran this evening, a route just over 5 miles. I warmed up first with my foam roller, trying to ease tose sore spots behind my knees a little. It was already dark as I didn't set off until 6pm. I didn't take a watch or GPS with me, for timing purposes this week at all. I took it steady and I think it took around 45 mins. I paid special attention to trying not to turn my right toe out. I made an active effort to keep it pointing forward as I ran. I also tried to toe-off an extra 20-30% with that foot to get it used to working again. Chiropactor told me that the cause of this was probably my back, but that I was now turning the right foot outwards and also my right leg was less flexible. I was almost dragging it as I ran, and not pushing off it. As a result that leg has lost muscle mass in the quad compared to my left, and I'm losing power as a result.

Last year I had to totally break my running down and relearn to breath again. This year i'm going to get this hip right by relearning to use my right leg properly!

So, I've had a sucessful first week. I feel a little sore now. My hip is hurting but hopefully that is on the mend. I'm hoping just a daily workout of my hip abductor will help, as well as concentrating on how I plant my left foot for a few weeks.

Training Plan 2007

Happy New Year!

Well it's almost a year since I started training for this. I was accepted into the MDS 2008 at the end of January 2006, starting my blog on the 25th Jan.

Last year I took part in long distance walks, ran 10K's, a half marathon and of course I achieved my main objective, which was to complete a marathon. Despite injury (which is still plauging me today) I finished the New York Marathon in 4:10. If I had been fully fit I would have knocked at least 20 minutes off that.

So all my milestones reached for last year. Where now?

I've built my next years plan. Well, 8 months of it to be precise, as I want to see where I am in August before deciding on the rest.

This year is all about tailoring my training to prepare for the multi day event in the desert in 15 months. Firstly, I have added an extra gym session in, instead of a run. I will use that session to cross train. I need to built up my strength, especially my back and stomach so that I am able to run 6 marathons with 12 kilo pack, day after day.

I will be alernating between swimming and a ski machine each week for half of the session, and then some targetted strength work for the other half. I will still be maintaining my overall strength workout as well as this. Swimming is particulary important for me as all the injury problems I have had in the last 12 months can be traced to my back. I'm still suffering hip pain now, despite taking the last month off. I'm going to be building up my hip abductors, doing plenty of ITB stretching and having a couple of physio sessions in the next couple of weeks to see to that (fingers crossed).

The rest of the sessions in the week are a mixture of running and run/walk sessions with a increasing pack weight each week. I say run/walk because this is exactly how I will perform in the desert. I will alternate between running and walking due to the excessive heat of up to 120C. I'm not superman and I know I won't be running all day every day. That said, I'm certainly not going to be walking it all either. I'm looking for a good balance. I noticed last year that my feet are more prone to hot spots and blisters when walking. I read many competitors in the MDS experience foot trauma, many of whom never normally get a blister. I'm convinced that the walking places a significant part, as well as the heat.

For the first few months I will take 2 days off training a week. Last year I worked off a base of 400 hours over the year. I've increased by 10% to 440, although I may revise that upwards later in the year. Like last year I'm starting with 4 months of base fitness training. Building on my base of last year, and strengthening my body for the more intensive training later in the year.

My objective this year is to accomplish a major distance event each month. I intend to use the Long Distance Walkers Association events for these. Typically these events are all over 20 miles, with several thousand feet of ascent. I'm aiming to complete one of these events on the 3rd or 4th week of each 4 week cycle. One slight twist is that although this is the Long Distance Walkers Association (LDWA) the event are open to runners. Last year I walked the events. This year I will be entering each event as a runner, pack laden, and completing the course as quickly as I can using a mixture of running and walking (emphasis on running).

My first event is later this month, starting from Kendal in the Lake district, a 23 mile event.

I'm also planning of buying some ultralite carbon walking poles and learning to use them. I'll make a decision of their use for the MDS later in the year. I'm also looking to plan myself a week long run/walking holiday, camping. I want to try and walk about 30 miles a day for a week, and cook and eat the kind of foods I will in the MDS. It will also get me used to waking up after not a very comfortable nights sleep on the floor and having to do another ultra! That will be later in the year, during summer.

So here it is, training plan 2007 month 1. Speak to you in a week.