-----------------------------
N'utilisez pas la fonction "REPONDRE", l'envoi de message se fait uniquement par le Site Web Darbaroud.com !!! MERCI
ATLANTIDE ORGANISATION INTERNATIONALE
-----------------------------
Don't use "REPLY TO", mails are only sent via the Darbaroud.com Website !!!THANKS
ATLANTIDE ORGANISATION INTERNATIONALE
Monday, March 31, 2008
857--stage 2 - 23.5 miles
today was further but looked easier on paper as there was less dunes and mianly flat. ran most of way to cp1 and onwards to cp2 but walked last few k to cp feeling hot! told at cp2 it was 40c so that was why. had to take a break for 20 there to cool down and rehydrate. decided to walk to cp3 accross blazing hot salt plains and continued to take on extra water. felt v good by cp3 and got up the 300m 25 percent climb with ease. ran last leg to finish except last k - too rocky and unstable under foot. -6:28 average 3.5mph. feet still ok, feel good. dune day 25 miles tomorrow. check mds website for updates from organiser too. bye for now. thanks for messages!
Sunday, March 30, 2008
857--day 1 19.5 miles
hardest day 1 ever possibly. 10 miles of big dunes in the stage. sandstorm blew up at 5am and made prep difficult and spooked me a little. read some cards from home and that sorted me out. everyone walked first 8 miles of dunes to cp, I only averaged 2.7mph. Then I did what I trained for and ran. I alternated walking sometimes. 2 Miles of dunes at end, big sting in the tail. got in about 5:50hrs 3.3mph average. no idea of place, not imporant. feet still ok, hydration system seems ok. right quad pain from IT band likely to cause me probs as week goes on, hope it doesnt get too bad. I look forward to getting messages from you. Mum confirm this gets posted on the website please. so far so good, 23.5m tomorrow. bye for now. Rich
-----------------------------
N'utilisez pas la fonction "REPONDRE", l'envoi de message se fait uniquement par le Site Web Darbaroud.com !!! MERCI
ATLANTIDE ORGANISATION INTERNATIONALE
-----------------------------
Don't use "REPLY TO", mails are only sent via the Darbaroud.com Website !!!THANKS
ATLANTIDE ORGANISATION INTERNATIONALE
Correction on distances on previous blog
arrived at camp. Distances this week are, in miles, 20, 23.5, 25, 47, 26, 10. First day starts with 12k of sizable dunes. Longest day includes the 25% 1k ascent. toughest climb...33c in shade at 10am 18% humidity
Saturday, March 29, 2008
In camp
Arrived at camp. Distances this week are in miles, 20, 23.5, 47, 26, 10. First day starts with 12k of sizeable dunes. Longest day includes the 25% 1k ascent. toughest climb... 33c in shade at 10am 18% humidity.
News, Sports, Entertainment and Weather on your mobile. Text MSN to 63463 Now.
News, Sports, Entertainment and Weather on your mobile. Text MSN to 63463 Now.
Sunday, March 23, 2008
After 2 years and 3 months of training
...the MDS is here.
Before I post any further remember that later this week you can go here to the Marathon Des Sables website, and a link will appear allowing you to "Write to a competitor". My race number is 857 - Richard Weremiuk. You can send only text, no pictures, and send as many messages as you like. It is going to get harder as every day goes by, so I'd love messages every day. Even if you've never spoken to me, commented on my blog or anything. Just to know that someone somewhere is supporting me will give me strength. The organisers distribute the messages on paper to the competitors every evening. You will also be able to see the results on line. If all goes to plan I should be able to send an email which will be published as blog post update every day, so check back here between the 28th a 5th April for news.
My main website is here and please remember my fundraising effort here
It does seem a long time ago since my first training post. where I ran 3 miles, but it also feels like it has flown by?
Lets wrap up this weeks training first. I did 45 min sessions at MMU on Tuesday, Wednesday and Thursday. I am eternally grateful for their support, and have 1 final session on Tuesday. I went to the gym on Tuesday and Friday; I did a 30 minute interval session, followed by strength and stability work on Tuesday, and just strength and stability on Friday. Everyday this week I have spent a total of 45 mins each day in the sauna.
On Saturday I ran 10k with my actual fully packed MDS backpack (more of that in a minute).
Here are a couple of shots. You get a feel for the countryside I have been running on for two years. I am standing at the top of a hill in Apedale, a former mine. I've climbed this hill and those all around in almost every training run I do. I feel kind of obligated to post a shot! I look tired (eyes)in that first picture. The second one is bleached out, but what you are actually looking at is my actual MDS pack with all kit and food inside.
On Sunday I ran 8 miles (850ft ascent) with no pack. I seem to have a right Illiotibula band niggle. I'm not too worried about it, but I'm getting a sports massage on Tuesday evening anyway, so hopefully that'll help. My left calf seems to be ok, but I didn't tempt fate by running with a full pack today just in case.
I weighed out all my food and kit, bagged it all up and packed it into my 30L Raidlight pack on Saturday. It was a squeeze getting it all in, but I managed it. I am concerned about the state of repair of my rucksack. On Tuesday I picked it up and a 12-inch rip tore open. I've stitched, glued and taped it back together. This isn't the first repair I have made to the pack; it was stitched up before La Trans Aq last year. The pack is 2 years old and quite literally falling apart. I just hope it'll make it 152 final miles. I am carrying a needle and thread in my equipment, just in case.
Here is my food list. (Click to enlarge)
You can see I am carrying around 3000kcal per day, which is way over and above the 2000Kcal requirement. I remember feeling hungry on La Trans Aq sometimes (I carried around 2600kcal), so I have a little more food this time. Also because technically you are required to carry 2000kcal per day, including the last day for some bizarre reason (short distance usually and then straight on the bus to the hotel), I have added a 200g bag of trail mix for almost 1000kcal. I will be eating that bag of food throughout the week, and not on the last day. In case you are wondering what the Oxo cube is for, it is to make a quick hot drink if I want one. I also have 14g of coffee granules to use if required. I am carrying mostly savoury snacks to eat on the move, and will take Endurolyte capsules hourly as well as drinking SIS Go electrolyte mixed to half strength.
I am carrying 19,400Kcal versus a requirement of 14,000.
Next my backpack contents:
Most of the kit needs no explanation really. I am only carrying spare socks, not spare clothes. I am taking a Tyvek suit for the cold evenings and mornings. I will take a Helly Hansen Lifa top with me and make a call on the administration day if I will actually include it in my pack; it just depends how cold it gets at night. I have a first aid kit of pain relief tablets and blister care products. Because I am very concerned about hygiene out there I am packing hand cleansing gel, and chlorine tablets to keep my eating equipment and drinks bottles clean. Most of my items are individually sealed in plastic bags for hygiene and to protect from the sand.
After getting the fuel tablets, distress flare and road book on the administration day, plus the 1.5l mineral water bottle on the start line my pack should weigh around 10.5 kilos. This will reduce my around 750g per day as I eat the rations.
Finally, what I am wearing:
I have not made a final decision on some items, hence the OR between them. I will likely wear the Ecomesh top instead of the UA compression top though. Not sure about my legs yet; shorts or full length cover (sun protection). My goggles have a removable seal to leave them as standard sunglasses. I am carrying my GPS watch, it's a Globalsat and not the Timex which got lost in December in Tenerife in that storm I got caught in. I use the watch purely to get my average speed, and the other watch to keep an eye on the humidity.
On the kit subject I have had some terrible service (theft) from a website called aktive8 (www.aktive8.com). So I am posting an attive8 review here to hopefully give people a heads up on what kind of company they are dealing with. Just type aktive8 reviews into Google, and read the horror everyone else has experienced as well.
-------------
I ordered some goods on the aktive8 .com website which was easy enough to use. 4 days later I checked the order status on their website and the status still showed only "Payment Taken" and not "processing" or "dispatched". I emailed the company and said "if the goods have not already been sent out then cancel this order". They clearly paniced and emailed back to say "it was dispatched yesterday". Then mysteriously a few minutes later, my online status changed to "goods dispatched on [previous days date]. Two weeks later the goods still had not turned up and the company could provide no proof of postage, and took days to answer emails. After being threatened with trading standards they simply stopped emailing or contact of any kind.
My take is that they did not have the goods in stock, and then panicked when I said to cancel the order and made out as though they had already sent it, when in fact they had not. They hoped to fulfill the order at some later date, but when told I was no longer interested and would be pursuing a refund (which they refused to do) they stopped emailing.
They are currently under investigation by trading standards and my credit card company. I still have no refund (14/05/08)
Beware of this company, who clearly employ terrible business practice and customer service. There are countless reviews of the web of customers getting worse treatment than me. As a matter of standard practice, the company takes your payment in full even if they do not have the goods in stock. Rip-off merchants.
EDIT: (01/08/08). My credit card company has investigated and concluded the same as me. They have pulled my money back out of Aktive8 account and refunded me in full.
------------------
So that's it. I am virtually all packed and ready to go. I'd better say my goodbyes to you now because I am not necessarily going to get time to post again before I leave for London on Wednesday. Thank you to everyone who has already posted or emailed their best wishes. I fly out on Thursday, the race starts on Sunday 30th March and runs through to 5th April. I am hoping to get some treatment on my back and IT band to hopefully get rid of my last niggle.
Working on the assumption that is successfully treated then I have no excuses for myself. I am happy that I am fit as I could be.
I was looking at the average speeds of last years MDS finishers and was shocked to discover that a mid table finisher (position 300) averaged only 3.7mph for the whole distance. Now these will have been athletes certainly a lot more capable than I am. I finished 3/4 down the table in last years La Trans Aq, so I must work on the assumption that I could be averaging around 3mph. I will be running when I can, but stopping to refuel/rest at checkpoints as well as tough terrain are the reason that the pace looks so slow. It just goes to show how hard this event is.
For me there are just two worries in the MDS - heat and feet.
My feet are in as good condition as I could expect them to be. I take care of them nightly, but just this week I watched an MDS DVD and people who had never had a blister in their lives got them just 6 miles into day 1! Everyone I am sure secretly hopes that they will not get blisters for a few days, when the reality is far worse. None of them could explain why they were getting blisters, but I imagine that it is a combination of the heat, uneven terrain and being forced to walk rather than run. Everyone is going to get blisters; it is just a question of management. I have all the tools to repair my own feet and hopefully avoid a visit to the infamous doc trotters who cut off the entire blister at soak in iodine to avoid infection. If my feet get in a real mess then I will reluctantly seek their help, but minor blister and can treat. I have sterile syringes, hypodermic needles and Friars balsam to drain and then inject the disinfectant into the blister, before taping it down with bandage and Leukotape. I know my own feet and the areas that I typically blister, so I will just have to keep a close eye on the situation.
Heat - well this boils down to hydration. In it's simplest terms I must stay hydrated to complete the MDS. It really is that straightforward. However, it is a trap that dozens fall into every year, so it is obviously not as easy as it sounds. If I were to average a pace between checkpoints of 4mph then I have calculated that I should be drinking at least 750ml every 45 minutes. This means I would have 1.5 hours to get between checkpoints which could be 6-8 miles apart, at a guess. Obviously 8 miles apart I have to make 750ml last an hour. Regardless, the amount I am drinking will never replace the amount I lose over the day. I will always end the day in some state of dehydration, so rehydrating at the finish line and during the night is absolutely essential. I have to adjust my pace to my condition, the terrain and the weather conditions. If I feel rough, I slow down and up my water intake. I have to drum this message into myself. I feel as though this is all I have to do to complete the MDS. I am not overly concerned about the distances. Yes some are long and it is going to be hard, but I have covered them all and more in training, so endurance is not an issue. I just need to stay well hydrated and well fuelled.
Mental toughness is what everyone says is needed. I've had some tough old times in my training, and I fully expect to have to call upon the strength gained through misery to bring me through the week.
So, I am about to embark upon what has occupied what feels like my every waking thought for over 2 years. My entire life for two years has been devoted to this goal.
I am well motivated, I am well prepared, and I am well trained. I am going to complete the Marathon des Sables.
Before I post any further remember that later this week you can go here to the Marathon Des Sables website, and a link will appear allowing you to "Write to a competitor". My race number is 857 - Richard Weremiuk. You can send only text, no pictures, and send as many messages as you like. It is going to get harder as every day goes by, so I'd love messages every day. Even if you've never spoken to me, commented on my blog or anything. Just to know that someone somewhere is supporting me will give me strength. The organisers distribute the messages on paper to the competitors every evening. You will also be able to see the results on line. If all goes to plan I should be able to send an email which will be published as blog post update every day, so check back here between the 28th a 5th April for news.
My main website is here and please remember my fundraising effort here
It does seem a long time ago since my first training post. where I ran 3 miles, but it also feels like it has flown by?
Lets wrap up this weeks training first. I did 45 min sessions at MMU on Tuesday, Wednesday and Thursday. I am eternally grateful for their support, and have 1 final session on Tuesday. I went to the gym on Tuesday and Friday; I did a 30 minute interval session, followed by strength and stability work on Tuesday, and just strength and stability on Friday. Everyday this week I have spent a total of 45 mins each day in the sauna.
On Saturday I ran 10k with my actual fully packed MDS backpack (more of that in a minute).
Here are a couple of shots. You get a feel for the countryside I have been running on for two years. I am standing at the top of a hill in Apedale, a former mine. I've climbed this hill and those all around in almost every training run I do. I feel kind of obligated to post a shot! I look tired (eyes)in that first picture. The second one is bleached out, but what you are actually looking at is my actual MDS pack with all kit and food inside.
On Sunday I ran 8 miles (850ft ascent) with no pack. I seem to have a right Illiotibula band niggle. I'm not too worried about it, but I'm getting a sports massage on Tuesday evening anyway, so hopefully that'll help. My left calf seems to be ok, but I didn't tempt fate by running with a full pack today just in case.
I weighed out all my food and kit, bagged it all up and packed it into my 30L Raidlight pack on Saturday. It was a squeeze getting it all in, but I managed it. I am concerned about the state of repair of my rucksack. On Tuesday I picked it up and a 12-inch rip tore open. I've stitched, glued and taped it back together. This isn't the first repair I have made to the pack; it was stitched up before La Trans Aq last year. The pack is 2 years old and quite literally falling apart. I just hope it'll make it 152 final miles. I am carrying a needle and thread in my equipment, just in case.
Here is my food list. (Click to enlarge)
You can see I am carrying around 3000kcal per day, which is way over and above the 2000Kcal requirement. I remember feeling hungry on La Trans Aq sometimes (I carried around 2600kcal), so I have a little more food this time. Also because technically you are required to carry 2000kcal per day, including the last day for some bizarre reason (short distance usually and then straight on the bus to the hotel), I have added a 200g bag of trail mix for almost 1000kcal. I will be eating that bag of food throughout the week, and not on the last day. In case you are wondering what the Oxo cube is for, it is to make a quick hot drink if I want one. I also have 14g of coffee granules to use if required. I am carrying mostly savoury snacks to eat on the move, and will take Endurolyte capsules hourly as well as drinking SIS Go electrolyte mixed to half strength.
I am carrying 19,400Kcal versus a requirement of 14,000.
Next my backpack contents:
Most of the kit needs no explanation really. I am only carrying spare socks, not spare clothes. I am taking a Tyvek suit for the cold evenings and mornings. I will take a Helly Hansen Lifa top with me and make a call on the administration day if I will actually include it in my pack; it just depends how cold it gets at night. I have a first aid kit of pain relief tablets and blister care products. Because I am very concerned about hygiene out there I am packing hand cleansing gel, and chlorine tablets to keep my eating equipment and drinks bottles clean. Most of my items are individually sealed in plastic bags for hygiene and to protect from the sand.
After getting the fuel tablets, distress flare and road book on the administration day, plus the 1.5l mineral water bottle on the start line my pack should weigh around 10.5 kilos. This will reduce my around 750g per day as I eat the rations.
Finally, what I am wearing:
I have not made a final decision on some items, hence the OR between them. I will likely wear the Ecomesh top instead of the UA compression top though. Not sure about my legs yet; shorts or full length cover (sun protection). My goggles have a removable seal to leave them as standard sunglasses. I am carrying my GPS watch, it's a Globalsat and not the Timex which got lost in December in Tenerife in that storm I got caught in. I use the watch purely to get my average speed, and the other watch to keep an eye on the humidity.
On the kit subject I have had some terrible service (theft) from a website called aktive8 (www.aktive8.com). So I am posting an attive8 review here to hopefully give people a heads up on what kind of company they are dealing with. Just type aktive8 reviews into Google, and read the horror everyone else has experienced as well.
-------------
I ordered some goods on the aktive8 .com website which was easy enough to use. 4 days later I checked the order status on their website and the status still showed only "Payment Taken" and not "processing" or "dispatched". I emailed the company and said "if the goods have not already been sent out then cancel this order". They clearly paniced and emailed back to say "it was dispatched yesterday". Then mysteriously a few minutes later, my online status changed to "goods dispatched on [previous days date]. Two weeks later the goods still had not turned up and the company could provide no proof of postage, and took days to answer emails. After being threatened with trading standards they simply stopped emailing or contact of any kind.
My take is that they did not have the goods in stock, and then panicked when I said to cancel the order and made out as though they had already sent it, when in fact they had not. They hoped to fulfill the order at some later date, but when told I was no longer interested and would be pursuing a refund (which they refused to do) they stopped emailing.
They are currently under investigation by trading standards and my credit card company. I still have no refund (14/05/08)
Beware of this company, who clearly employ terrible business practice and customer service. There are countless reviews of the web of customers getting worse treatment than me. As a matter of standard practice, the company takes your payment in full even if they do not have the goods in stock. Rip-off merchants.
EDIT: (01/08/08). My credit card company has investigated and concluded the same as me. They have pulled my money back out of Aktive8 account and refunded me in full.
------------------
So that's it. I am virtually all packed and ready to go. I'd better say my goodbyes to you now because I am not necessarily going to get time to post again before I leave for London on Wednesday. Thank you to everyone who has already posted or emailed their best wishes. I fly out on Thursday, the race starts on Sunday 30th March and runs through to 5th April. I am hoping to get some treatment on my back and IT band to hopefully get rid of my last niggle.
Working on the assumption that is successfully treated then I have no excuses for myself. I am happy that I am fit as I could be.
I was looking at the average speeds of last years MDS finishers and was shocked to discover that a mid table finisher (position 300) averaged only 3.7mph for the whole distance. Now these will have been athletes certainly a lot more capable than I am. I finished 3/4 down the table in last years La Trans Aq, so I must work on the assumption that I could be averaging around 3mph. I will be running when I can, but stopping to refuel/rest at checkpoints as well as tough terrain are the reason that the pace looks so slow. It just goes to show how hard this event is.
For me there are just two worries in the MDS - heat and feet.
My feet are in as good condition as I could expect them to be. I take care of them nightly, but just this week I watched an MDS DVD and people who had never had a blister in their lives got them just 6 miles into day 1! Everyone I am sure secretly hopes that they will not get blisters for a few days, when the reality is far worse. None of them could explain why they were getting blisters, but I imagine that it is a combination of the heat, uneven terrain and being forced to walk rather than run. Everyone is going to get blisters; it is just a question of management. I have all the tools to repair my own feet and hopefully avoid a visit to the infamous doc trotters who cut off the entire blister at soak in iodine to avoid infection. If my feet get in a real mess then I will reluctantly seek their help, but minor blister and can treat. I have sterile syringes, hypodermic needles and Friars balsam to drain and then inject the disinfectant into the blister, before taping it down with bandage and Leukotape. I know my own feet and the areas that I typically blister, so I will just have to keep a close eye on the situation.
Heat - well this boils down to hydration. In it's simplest terms I must stay hydrated to complete the MDS. It really is that straightforward. However, it is a trap that dozens fall into every year, so it is obviously not as easy as it sounds. If I were to average a pace between checkpoints of 4mph then I have calculated that I should be drinking at least 750ml every 45 minutes. This means I would have 1.5 hours to get between checkpoints which could be 6-8 miles apart, at a guess. Obviously 8 miles apart I have to make 750ml last an hour. Regardless, the amount I am drinking will never replace the amount I lose over the day. I will always end the day in some state of dehydration, so rehydrating at the finish line and during the night is absolutely essential. I have to adjust my pace to my condition, the terrain and the weather conditions. If I feel rough, I slow down and up my water intake. I have to drum this message into myself. I feel as though this is all I have to do to complete the MDS. I am not overly concerned about the distances. Yes some are long and it is going to be hard, but I have covered them all and more in training, so endurance is not an issue. I just need to stay well hydrated and well fuelled.
Mental toughness is what everyone says is needed. I've had some tough old times in my training, and I fully expect to have to call upon the strength gained through misery to bring me through the week.
So, I am about to embark upon what has occupied what feels like my every waking thought for over 2 years. My entire life for two years has been devoted to this goal.
I am well motivated, I am well prepared, and I am well trained. I am going to complete the Marathon des Sables.
Sunday, March 16, 2008
Taper, at a temperature
So, I began my taper this week.
Monday was my usual day off, and on Tuesday I went to the gym. I did 25 minutes on the treadmill doing intervals; 3 minutes at 14kph and 2 minutes at 10kph, repeated. Following that I did an hour long workout, concentrating on stability and strength work. I then went into the sauna and did 2 x 15 minute sessions (just seated, not working out, bathing suits only allowed!). The sauna is 80C, so you lose a lot of fluid. I'm constantly sipping water whilst in there and also rehydrate at home.
On Wednesday I did a 6 mile trail run, taking in over 800ft of ascent. It seemed like a holiday just running 6 miles instead of 12 or 13. I wore 5 layers of clothes for the session; a thermal baselayer, 3 thick jumpers and a waterproof jacket zipped up over the top to keep me on the boil. Add to that a fleece hat, I was literally cooking.
On Thursday I did 6.5 miles, this time as an interval session, including 4 interval reps on a hill. Again, I wore the same 5 layers of clothes and baked even more on this tough session which took in almost 1000ft of ascent.
On Friday I did my usual gym session, and then later that evening had some sports massage and chiropractic treatment from my uncle Kevin. My left calf is still not in great shape. At the moment it is not causing me major problems, but it is tender to the touch and knotted still. Then finally I had a late sauna just before the gym closed; time totalling 40 minutes between 3 sauna sessions. I had also had late sauna sessions on Wednesday and Thursday evenings too.
On Saturday I loaded my pack with 8 kilos of weight, put on all my layers of clothes again and did an 8 mile trail route taking over 1000ft of ascent. The lighter pack allowed me to run at a better speed, averaging almost 6mph. Straight after I had another 40 minutes in the sauna.
Today, Sunday, I have done my last run of any significant distance before the MDS; 12.5 miles. I used the same 8 kilo pack, and same 5 layers of clothes and hat, but also wore walking trousers on top of my shorts too. I chose an enjoyable and familiar route through Swynnerton old forest, adding in a new short section and taking the total ascent over 1500ft. I got through 1.5l of electrolyte quite comfortably due to the excessive fluid loss (all the layers) and averaged 5.5mph for the distance.
I have covered 36 miles this week, which is to plan, and intend to cover 20-25 this final week.
I have got all of my kit, and more or less weighed it all and have it all finalised. I will pack everything towards the end of the week, enabling me to do next weekends runs with the actual MDS-weight pack and see how it feels. I intend to get some more treatment on my calf and see if I can get it in better shape for the event. It is not causing me major concern, but I'd like to get it as good as possible before I go. Also this week I will continue to train with layers of clothes and use the sauna. It's obviously a poor substitute for actual acclimatisation in a hot country, but it is the best I can do. I'll do all my final preparation such as making sure my nails are all cut, and I'll probably get a Lionel-Blair-cut (if you remember the advert!). The less hair I have the better, for heat loss I figure! That said, I won't be shaving my legs!
I will be running on egg shells this week, scared that I will turn an ankle! I just need to make it through one more week of light training! I will also start loading up on carbs, but since I eat so many anyway, that won't be anything new. However, I do hope I will put on a little weight; some fat stores to burn in the race week. I am less than 63kg now! My hydration has improved, and virtually every day this week my score has been in the low 500's (less than 600 is well hydrated). I will continue to monitor that this week, especially closely because I am losing a lot more fluid with all the layers of clothes, and loss of around 1 litre every 15 minutes in the sauna.
So, I enter the final week of training.
Have a good week.
Monday was my usual day off, and on Tuesday I went to the gym. I did 25 minutes on the treadmill doing intervals; 3 minutes at 14kph and 2 minutes at 10kph, repeated. Following that I did an hour long workout, concentrating on stability and strength work. I then went into the sauna and did 2 x 15 minute sessions (just seated, not working out, bathing suits only allowed!). The sauna is 80C, so you lose a lot of fluid. I'm constantly sipping water whilst in there and also rehydrate at home.
On Wednesday I did a 6 mile trail run, taking in over 800ft of ascent. It seemed like a holiday just running 6 miles instead of 12 or 13. I wore 5 layers of clothes for the session; a thermal baselayer, 3 thick jumpers and a waterproof jacket zipped up over the top to keep me on the boil. Add to that a fleece hat, I was literally cooking.
On Thursday I did 6.5 miles, this time as an interval session, including 4 interval reps on a hill. Again, I wore the same 5 layers of clothes and baked even more on this tough session which took in almost 1000ft of ascent.
On Friday I did my usual gym session, and then later that evening had some sports massage and chiropractic treatment from my uncle Kevin. My left calf is still not in great shape. At the moment it is not causing me major problems, but it is tender to the touch and knotted still. Then finally I had a late sauna just before the gym closed; time totalling 40 minutes between 3 sauna sessions. I had also had late sauna sessions on Wednesday and Thursday evenings too.
On Saturday I loaded my pack with 8 kilos of weight, put on all my layers of clothes again and did an 8 mile trail route taking over 1000ft of ascent. The lighter pack allowed me to run at a better speed, averaging almost 6mph. Straight after I had another 40 minutes in the sauna.
Today, Sunday, I have done my last run of any significant distance before the MDS; 12.5 miles. I used the same 8 kilo pack, and same 5 layers of clothes and hat, but also wore walking trousers on top of my shorts too. I chose an enjoyable and familiar route through Swynnerton old forest, adding in a new short section and taking the total ascent over 1500ft. I got through 1.5l of electrolyte quite comfortably due to the excessive fluid loss (all the layers) and averaged 5.5mph for the distance.
I have covered 36 miles this week, which is to plan, and intend to cover 20-25 this final week.
I have got all of my kit, and more or less weighed it all and have it all finalised. I will pack everything towards the end of the week, enabling me to do next weekends runs with the actual MDS-weight pack and see how it feels. I intend to get some more treatment on my calf and see if I can get it in better shape for the event. It is not causing me major concern, but I'd like to get it as good as possible before I go. Also this week I will continue to train with layers of clothes and use the sauna. It's obviously a poor substitute for actual acclimatisation in a hot country, but it is the best I can do. I'll do all my final preparation such as making sure my nails are all cut, and I'll probably get a Lionel-Blair-cut (if you remember the advert!). The less hair I have the better, for heat loss I figure! That said, I won't be shaving my legs!
I will be running on egg shells this week, scared that I will turn an ankle! I just need to make it through one more week of light training! I will also start loading up on carbs, but since I eat so many anyway, that won't be anything new. However, I do hope I will put on a little weight; some fat stores to burn in the race week. I am less than 63kg now! My hydration has improved, and virtually every day this week my score has been in the low 500's (less than 600 is well hydrated). I will continue to monitor that this week, especially closely because I am losing a lot more fluid with all the layers of clothes, and loss of around 1 litre every 15 minutes in the sauna.
So, I enter the final week of training.
Have a good week.
Monday, March 10, 2008
The final training plan
This weeks update is one post below this one.
Here it is, the last 4 weeks plan. It doesn't seem so long ago since I created my two year plan. Well, just over 2 years really, since I created it at the end of February. I still have the entire spreadsheet from day 1. I don't think there is a lot I would change with hindsight. I wrote a plan for myself as someone with, at best, very modest running ability and transform them from a half dozen miles a week runner to an aspiring ultra-endurance athlete. Do I consider myself an athlete now? No, not yet, but I have come a long way my early postings where I would run 3 or 4 miles or so. It would be fair to say that the MDS has totally overtaken all aspects of my life. Every waking thought for the last two years has been about this race! I'm sure some professional would scoff at my training schedule, but I'm happy with the place it has bought me to and that's all that matters really.
Four weeks left and I then can un-pause my life and rejoin society!
Here's something nice. I recently gave a talk to the pupils at Blackfriars school, who I am raising money for. They posted this thank you letter to me.
Here it is, the last 4 weeks plan. It doesn't seem so long ago since I created my two year plan. Well, just over 2 years really, since I created it at the end of February. I still have the entire spreadsheet from day 1. I don't think there is a lot I would change with hindsight. I wrote a plan for myself as someone with, at best, very modest running ability and transform them from a half dozen miles a week runner to an aspiring ultra-endurance athlete. Do I consider myself an athlete now? No, not yet, but I have come a long way my early postings where I would run 3 or 4 miles or so. It would be fair to say that the MDS has totally overtaken all aspects of my life. Every waking thought for the last two years has been about this race! I'm sure some professional would scoff at my training schedule, but I'm happy with the place it has bought me to and that's all that matters really.
Four weeks left and I then can un-pause my life and rejoin society!
Here's something nice. I recently gave a talk to the pupils at Blackfriars school, who I am raising money for. They posted this thank you letter to me.
Sunday, March 09, 2008
Old Faithful
It has been an up and down, then back up week!
I rested on Monday and on Tuesday did a 13.5 mile trail route, taking in 1400ft of ascent. Despite the nights getting lighter I am still finishing the weekday routes in the dark, so I have had ample practice with a head torch now. Despite the manufacturers claims of 80 hours life on the Petzl plus, I've noticed that the brightness deteriorates after a lot less than half of that. In fact I'd go as far to say as it is probably a quarter of that. I'll have to make sure I only use the torch on low beam in the evenings on day 1-3 of the MDS to ensure my battery is still at near to full strength on the long day 4, when I really need it.
On Wednesday I was up at 4am and flew to Belfast, then drove to Londonderry where I was working. After work I checked into the hotel and went straight down to the gym to do a session I was dreading; 13 miles on the treadmill. Given I am training at an steady endurance pace, there is nothing more demoralising to know that you will be running on the spot for the next 2 hours. Still, it is good mental training I told myself. So I watched plenty of people arrive, workout and then depart whilst I jogged away. I think I heard every track of the music they played twice, and had no headphones to listen to the TV's. Still I got through the session and was left very hungry. The hotel restaurant had absolutely no pasta on the menu whatsoever, so I told the maître d' I needed a high-carb meal and she said it was no problem. She suggested a big bowl of pasta with sun-dried tomatoes and pesto. Since I eat this myself at home twice a week it sounded perfect. She came back and asked if I wanted any meat. I thought about it and yes, but just a little. The food took an absolute age; 40 minutes I'd guess, and when it arrived there was about half a chicken piled in slices on top of some (and not a very big bowl either!) pasta in full on tomato sauce with some pepperoni. So, absolutely nothing like she described! Still, I wasn't about to wait another 40 minutes, so I just ate it, needing to replenish those burned carbs. I was still hungry, and unsurprisingly there was no rice pudding on the dessert menu, so I left. I went down to the bar, eyed up a couple of scones, then bought and ate them to top me up.
I worked all day in Londonderry on Thursday and drove back to Belfast for my 18:45 flight back to Manchester. It was the first time the flight had actually been on time; a miracle. However, when I arrived the car rental place had no cars at Terminal 3 and took about 20 minutes to get one brought over from terminal 1. I eventually got home at 20:45 and just decided that it was too late to start running 12 or 13 miles. It's not so much the distance as the risk involved with running over rough ground; fields and woods, at night. If I were to put a foot wrong and twist or break my ankle I'd never forgive myself this close to the MDS. I decided to defer my run to the following day.
I woke on Friday and knew immediately my calf muscle was in bad shape again. I had tightness from the Popliteus behind the knee down the inside of my calf. It was tender to the touch again too, and the stubborn knot that I have had for weeks was worse too. It was not as bad as a few weeks ago, but I certainly didn't fancy my chances running 13 miles, then a full weekend running with heavy pack on top of that. It was almost as if sensing my need that my Uncle phoned and said that he could fit me in for an appointment; life-saver! I drove over and had 40 minutes sports massage on just the left calf. I didn't realise it, but my Peroneal tendon on the other side of that calf was in really bad shape too. So bad in fact that even after the full session it was still really painful and poor. My uncle then came in and continued, but with added 'oomph'. It is a case of just grinding your teeth and whimpering as he works it (knowing it is doing you good!), but it did ease he said. After that I hobbled (you would too after all the treatment!) into the next room and onto the interferential machine for 10 minutes. My uncle didn't want me to run at all; not on Friday or all weekend. In fact he said he thought I'd done enough miles and he'd be happier if I didn't run another step until Morocco.
I compromised and said I would not run that evening, and I would see what I was like for the weekends planned routes. I thanked him, as always, and I will no doubt be going for a few more sessions before I go to the MDS.
So I didn't run Friday. After the treatment there would have been no chance anyway, I was just too sore. I applied some Voltarol cream to the calf at the same time as doing my nightly foot care routine.
On Saturday it still felt tight, but I thought I could manage some kind of a run. I had planned 16 miles in with a full pack. Not wanting to tempt fate, I opted to try and run the distance but with a lightweight pack of just of 2kg (mostly fluids). However, to offset this, I decided that I would run at 9 minute miles instead of the usual pack-bearing 11-12 minute miles. I started running and just really struggled from the off. I always stop (stopping my watch) after about 10 minutes and do a full stretch routine, but this did little to help, even though I stretched for longer than usual. My left Soleus was tight and so was the area behind that knee. After about 3 miles I stopped to stretch it again, but again no improvement. I was getting the pins and needles, loss of feeling in my feet which is a sure sign my calves are not good. I was time conscious that I had to get back to collect my son from my mother, who was babysitting him, by 12:15pm. These extended stretch sessions had eaten badly into my time. I decided I would have to cut the run short, but wondered if I would even make it another couple of miles? Already I thought that Sunday’s long run would be lost. I was really demoralised at the thought of my last big mileage training week in ruins. I continued on and after 4.5 miles, almost in the space of 200M, I suddenly felt right. The numbness went, as did the tightness. Everything had just taken a really long time to warm up.
I had lost a lot of time and could only target 14 miles. My pace had suffered too and I had only averaged 9:19 minute, at the 7 mile stage. I turned on my heels for the return trip and tried to pick up the pace. I thought maybe I could grab a few seconds per mile back and bring the average down. I watched it tick very slowly down as the miles went by and wondered if I could actually get it back to a 9 minute mile average? Of course this would mean running the second 7 miles at around 40 seconds per mile faster than the first 7 miles. My pack wasn't too heavy and getting lighter as I drank, so I pushed that little bit more, and despite the route ending on a 2 mile incline I somehow got the average back to 8:57. So, the session had gone from disaster to triumph. I was happy, and Sundays run was back on.
I went out for a friend’s birthday meal on Saturday night in Manchester, but drove home afterwards leaving everyone else to go onto the bars. I got in just after midnight, and slept well, right through to 9:15am. I packed my rucksack, weighing in at 12.25kg and planned a route that would take in 2000ft of ascent; more than the 1500ft of ascent in the 'Grindleford Gallop' event that I had wanted to do that weekend. I wore clothes that I would wear in the MDS, but at the last minute threw in a lightweight Pertex jacket into my rucksack 'just in case'. I left in glorious sunshine and sunglasses but just 1 mile into the route at the top of my local 'hill' exposed to the elements it started hailing and went very cold. I slipped on my Pertex top to protect from the wind, but the hail turned to sleet, then rain and soon soaked me to the bone. Then, almost as soon as it had arrived, the weather changed again; back to sunshine. I dried off my glasses and ran on, and dried out in the process. It took me a long time to warm up again, but eventually I settled back into it. I ran the route from memory, even including some small 'new' sections which I managed to navigate successfully. After 10 miles there is a good 3 mile ascent which was quite steep at time leading into Swynnerton Old Forest. I stopped at 11 miles to fill up my electrolyte and found to my horror that the bag had burst. I had stored it in an unusual place, and I made a mental note not to do it again. So, I was down on electrolytes but had been getting through my cashew nuts at a steady pace.
My legs and calves started to feel tired after about 16 miles in the hilly forest terrain, aggravated by the lack of electrolytes no doubt. I was averaging 5.1mph at this point and was determined to keep it like that to at least the 20 mile mark. I remembered that sometime last year I had done a similar route and managed a 5.0mph average up to 20 miles before dropping off to a 4.8 or 4.9 in the last mile or so. Of course at that time I was carrying a much lighter pack. I can't remember exactly, but I'd guess it was 7 or 8kg. If you want to be a train-spotter you can look back over my old posts and find the one where I took a photo of my watch showing the 5.0mph average at 20 miles and tell me what my pack weighed!!
So I wanted to beat that average time despite having a much heavier pack. Despite tiring, I picked myself back up with a few psychological tricks and distractions and hauled myself from 18.5 to 20 miles and maintained 5.1mph! Yay! Still, when I did it, I knew that wasn't enough. I now had to finish the route and not lose any more time. In between then and the end were two unpleasant inclines, which tortured me. I was running on empty by now; no water or nuts left. I ran down the last hill and stopped my watch, fairly well spent, still at 5.1mph average; 22 miles covered. The heavy pack really had made itself known later in the route, but vitally had not rubbed me at all. You know why? I was using my old faithful two year old Raidlight Sac Runner pack, and not the Raidlight Evolution II that I have been using since December.
As soon as I had put the pack on that morning it had felt right. The Evo II has been serving me well, but as the weight has increased, so has my discomfort. I was getting rubbed by the pack, something I had never experienced with the old Sac Runner. Additionally the Evo II has some design flaws in my opinion. The elastic strap which houses the 1.5l water bottle on the front pack has frayed and torn because of the stress of the bouncing action. I don't think it will last much longer. The elastic on the Sac Runner is about 3 times thicker. Also when the Evo II straps are pulled tight, preventing any sideways 'swing' as you run, it sits too high on you back, again in my opinion, and causes the rubbing I have been getting; The Sac Runner always sits around the waist. I wanted so much to like the Evo II. It has some great features like the road book holder and it's smaller and more lightweight, but it is just not working for me. I did contact Raidlight about the quality issues, but they could only offer me a front pack from a Sac Runner in replacement, which lacks the two centre clips that the Evo II pack has. I declined as that would make the front pack bounce too much.
You've already guess that I will of course be taking old faithful with me to the MDS. It needs a lot of patching up in the form of sewing and duct tape, but I'm sure it will see me through the event. I feel strangely comforted knowing that it is coming along, battle scars and all.
So this week I didn't quite manage my planned 75 miles because I missed out that Thursday/Friday session, but still 62 miles isn't bad. I am also happy because it was with an overweight pack of over 12kg. I hope that my pack for the MDS will weight around 10-10.5kg, including 1.5l of water. I've always had this piece of probably totally groundless knowledge in my head that it takes 3 weeks for any physiological changes, from any running, to have an effect on my body. I am happy because today is my last 'big' run, I carried a very heavy pack, and it is exactly 3 weeks to the start of the MDS.
I am relieved to make it through this week and can begin my taper now. I will get plenty of treatment where required and must now concentrate on getting strong. That's not to say I am putting my feet up, as I still have about 35 miles planned for this week, and if I am feeling fine I may do a few more (but not too many!).
Have a good week.
I rested on Monday and on Tuesday did a 13.5 mile trail route, taking in 1400ft of ascent. Despite the nights getting lighter I am still finishing the weekday routes in the dark, so I have had ample practice with a head torch now. Despite the manufacturers claims of 80 hours life on the Petzl plus, I've noticed that the brightness deteriorates after a lot less than half of that. In fact I'd go as far to say as it is probably a quarter of that. I'll have to make sure I only use the torch on low beam in the evenings on day 1-3 of the MDS to ensure my battery is still at near to full strength on the long day 4, when I really need it.
On Wednesday I was up at 4am and flew to Belfast, then drove to Londonderry where I was working. After work I checked into the hotel and went straight down to the gym to do a session I was dreading; 13 miles on the treadmill. Given I am training at an steady endurance pace, there is nothing more demoralising to know that you will be running on the spot for the next 2 hours. Still, it is good mental training I told myself. So I watched plenty of people arrive, workout and then depart whilst I jogged away. I think I heard every track of the music they played twice, and had no headphones to listen to the TV's. Still I got through the session and was left very hungry. The hotel restaurant had absolutely no pasta on the menu whatsoever, so I told the maître d' I needed a high-carb meal and she said it was no problem. She suggested a big bowl of pasta with sun-dried tomatoes and pesto. Since I eat this myself at home twice a week it sounded perfect. She came back and asked if I wanted any meat. I thought about it and yes, but just a little. The food took an absolute age; 40 minutes I'd guess, and when it arrived there was about half a chicken piled in slices on top of some (and not a very big bowl either!) pasta in full on tomato sauce with some pepperoni. So, absolutely nothing like she described! Still, I wasn't about to wait another 40 minutes, so I just ate it, needing to replenish those burned carbs. I was still hungry, and unsurprisingly there was no rice pudding on the dessert menu, so I left. I went down to the bar, eyed up a couple of scones, then bought and ate them to top me up.
I worked all day in Londonderry on Thursday and drove back to Belfast for my 18:45 flight back to Manchester. It was the first time the flight had actually been on time; a miracle. However, when I arrived the car rental place had no cars at Terminal 3 and took about 20 minutes to get one brought over from terminal 1. I eventually got home at 20:45 and just decided that it was too late to start running 12 or 13 miles. It's not so much the distance as the risk involved with running over rough ground; fields and woods, at night. If I were to put a foot wrong and twist or break my ankle I'd never forgive myself this close to the MDS. I decided to defer my run to the following day.
I woke on Friday and knew immediately my calf muscle was in bad shape again. I had tightness from the Popliteus behind the knee down the inside of my calf. It was tender to the touch again too, and the stubborn knot that I have had for weeks was worse too. It was not as bad as a few weeks ago, but I certainly didn't fancy my chances running 13 miles, then a full weekend running with heavy pack on top of that. It was almost as if sensing my need that my Uncle phoned and said that he could fit me in for an appointment; life-saver! I drove over and had 40 minutes sports massage on just the left calf. I didn't realise it, but my Peroneal tendon on the other side of that calf was in really bad shape too. So bad in fact that even after the full session it was still really painful and poor. My uncle then came in and continued, but with added 'oomph'. It is a case of just grinding your teeth and whimpering as he works it (knowing it is doing you good!), but it did ease he said. After that I hobbled (you would too after all the treatment!) into the next room and onto the interferential machine for 10 minutes. My uncle didn't want me to run at all; not on Friday or all weekend. In fact he said he thought I'd done enough miles and he'd be happier if I didn't run another step until Morocco.
I compromised and said I would not run that evening, and I would see what I was like for the weekends planned routes. I thanked him, as always, and I will no doubt be going for a few more sessions before I go to the MDS.
So I didn't run Friday. After the treatment there would have been no chance anyway, I was just too sore. I applied some Voltarol cream to the calf at the same time as doing my nightly foot care routine.
On Saturday it still felt tight, but I thought I could manage some kind of a run. I had planned 16 miles in with a full pack. Not wanting to tempt fate, I opted to try and run the distance but with a lightweight pack of just of 2kg (mostly fluids). However, to offset this, I decided that I would run at 9 minute miles instead of the usual pack-bearing 11-12 minute miles. I started running and just really struggled from the off. I always stop (stopping my watch) after about 10 minutes and do a full stretch routine, but this did little to help, even though I stretched for longer than usual. My left Soleus was tight and so was the area behind that knee. After about 3 miles I stopped to stretch it again, but again no improvement. I was getting the pins and needles, loss of feeling in my feet which is a sure sign my calves are not good. I was time conscious that I had to get back to collect my son from my mother, who was babysitting him, by 12:15pm. These extended stretch sessions had eaten badly into my time. I decided I would have to cut the run short, but wondered if I would even make it another couple of miles? Already I thought that Sunday’s long run would be lost. I was really demoralised at the thought of my last big mileage training week in ruins. I continued on and after 4.5 miles, almost in the space of 200M, I suddenly felt right. The numbness went, as did the tightness. Everything had just taken a really long time to warm up.
I had lost a lot of time and could only target 14 miles. My pace had suffered too and I had only averaged 9:19 minute, at the 7 mile stage. I turned on my heels for the return trip and tried to pick up the pace. I thought maybe I could grab a few seconds per mile back and bring the average down. I watched it tick very slowly down as the miles went by and wondered if I could actually get it back to a 9 minute mile average? Of course this would mean running the second 7 miles at around 40 seconds per mile faster than the first 7 miles. My pack wasn't too heavy and getting lighter as I drank, so I pushed that little bit more, and despite the route ending on a 2 mile incline I somehow got the average back to 8:57. So, the session had gone from disaster to triumph. I was happy, and Sundays run was back on.
I went out for a friend’s birthday meal on Saturday night in Manchester, but drove home afterwards leaving everyone else to go onto the bars. I got in just after midnight, and slept well, right through to 9:15am. I packed my rucksack, weighing in at 12.25kg and planned a route that would take in 2000ft of ascent; more than the 1500ft of ascent in the 'Grindleford Gallop' event that I had wanted to do that weekend. I wore clothes that I would wear in the MDS, but at the last minute threw in a lightweight Pertex jacket into my rucksack 'just in case'. I left in glorious sunshine and sunglasses but just 1 mile into the route at the top of my local 'hill' exposed to the elements it started hailing and went very cold. I slipped on my Pertex top to protect from the wind, but the hail turned to sleet, then rain and soon soaked me to the bone. Then, almost as soon as it had arrived, the weather changed again; back to sunshine. I dried off my glasses and ran on, and dried out in the process. It took me a long time to warm up again, but eventually I settled back into it. I ran the route from memory, even including some small 'new' sections which I managed to navigate successfully. After 10 miles there is a good 3 mile ascent which was quite steep at time leading into Swynnerton Old Forest. I stopped at 11 miles to fill up my electrolyte and found to my horror that the bag had burst. I had stored it in an unusual place, and I made a mental note not to do it again. So, I was down on electrolytes but had been getting through my cashew nuts at a steady pace.
My legs and calves started to feel tired after about 16 miles in the hilly forest terrain, aggravated by the lack of electrolytes no doubt. I was averaging 5.1mph at this point and was determined to keep it like that to at least the 20 mile mark. I remembered that sometime last year I had done a similar route and managed a 5.0mph average up to 20 miles before dropping off to a 4.8 or 4.9 in the last mile or so. Of course at that time I was carrying a much lighter pack. I can't remember exactly, but I'd guess it was 7 or 8kg. If you want to be a train-spotter you can look back over my old posts and find the one where I took a photo of my watch showing the 5.0mph average at 20 miles and tell me what my pack weighed!!
So I wanted to beat that average time despite having a much heavier pack. Despite tiring, I picked myself back up with a few psychological tricks and distractions and hauled myself from 18.5 to 20 miles and maintained 5.1mph! Yay! Still, when I did it, I knew that wasn't enough. I now had to finish the route and not lose any more time. In between then and the end were two unpleasant inclines, which tortured me. I was running on empty by now; no water or nuts left. I ran down the last hill and stopped my watch, fairly well spent, still at 5.1mph average; 22 miles covered. The heavy pack really had made itself known later in the route, but vitally had not rubbed me at all. You know why? I was using my old faithful two year old Raidlight Sac Runner pack, and not the Raidlight Evolution II that I have been using since December.
As soon as I had put the pack on that morning it had felt right. The Evo II has been serving me well, but as the weight has increased, so has my discomfort. I was getting rubbed by the pack, something I had never experienced with the old Sac Runner. Additionally the Evo II has some design flaws in my opinion. The elastic strap which houses the 1.5l water bottle on the front pack has frayed and torn because of the stress of the bouncing action. I don't think it will last much longer. The elastic on the Sac Runner is about 3 times thicker. Also when the Evo II straps are pulled tight, preventing any sideways 'swing' as you run, it sits too high on you back, again in my opinion, and causes the rubbing I have been getting; The Sac Runner always sits around the waist. I wanted so much to like the Evo II. It has some great features like the road book holder and it's smaller and more lightweight, but it is just not working for me. I did contact Raidlight about the quality issues, but they could only offer me a front pack from a Sac Runner in replacement, which lacks the two centre clips that the Evo II pack has. I declined as that would make the front pack bounce too much.
You've already guess that I will of course be taking old faithful with me to the MDS. It needs a lot of patching up in the form of sewing and duct tape, but I'm sure it will see me through the event. I feel strangely comforted knowing that it is coming along, battle scars and all.
So this week I didn't quite manage my planned 75 miles because I missed out that Thursday/Friday session, but still 62 miles isn't bad. I am also happy because it was with an overweight pack of over 12kg. I hope that my pack for the MDS will weight around 10-10.5kg, including 1.5l of water. I've always had this piece of probably totally groundless knowledge in my head that it takes 3 weeks for any physiological changes, from any running, to have an effect on my body. I am happy because today is my last 'big' run, I carried a very heavy pack, and it is exactly 3 weeks to the start of the MDS.
I am relieved to make it through this week and can begin my taper now. I will get plenty of treatment where required and must now concentrate on getting strong. That's not to say I am putting my feet up, as I still have about 35 miles planned for this week, and if I am feeling fine I may do a few more (but not too many!).
Have a good week.
Sunday, March 02, 2008
No rest for the wicked
It's been a tough week. I've had no rest; none from work, none from training. I haven't had a day off work for 2 weeks (it'll be 3 by the end of this week). Factor into that a lot of early mornings and air travel, and general disruption.
Usually I rest on Monday, but I had my second heat chamber session at MMU. After Fridays session, where I was pulled out after 33 minutes when my core temp hit 39.6, we decided to start slower and with slightly lower humidity (30-42% - still high!). I ran at 7kph for 20 minutes with no ill effects, and then the speed was upped to 8kph for 10 minutes, but with my temperature hitting 39.3 we decided to slow it to a walk, and just jogged the last couple of minutes. My temperature was 39.4 at the end, so I was still very hot, but at least I had made it through the full 45 minutes. I had used 1.5l of water and gained 0.4L in weight, so I had sweated out 1.1l; quite a lot! certainly more than I will have the luxury of drinking in the desert. My urine hydration scores had still not improved; still in the 700's (600 being 'Hydrated'). Although I only covered 7km, which doesn't sounds like much of a run, it was quite tough.
On Tuesday I ran into town during my lunch and collected my New Balance 1100MDS trainers from the cobblers. I'll post more about those later. So, I did 7 miles at lunch. In the evening I went back to MMU for my final heat chamber session with the students. I weighed in before the start at 62.1kg. This is perhaps the lightest I have ever been since being a teenager! After some discussion, they had left the dehumidifier running for most of the day and got it down to 18% at 40C (it did go up to 25% whilst running before they got it back to 18% again). The difference when I walked in was immediate; the air felt drier. Still, we decided to take it steady and start at 7kph and only upped to 8kph, then 9kph in the last 10 minutes. The difference was incredible. This time, I was not covered in sweat on my stomach and limbs, just sweating from the head. In other words I was evaporative-cooling. My core temperature only went to up 38.5C. I drank 900ml of water, and still weighed 62.1kg afterwards; so fluid balance. This was a great relief and confidence booster. It means I can run at temperatures of 40C with a low humidity and hopefully get between checkpoints 9-12k usually) using only the supplied 1.5l of water. I estimate to use 750ml every 45 minutes, so that is what I will budget for. I hope CP-CP will only take me perhaps 1.5 hours, though I realise there will be times this could take longer.
My hydration level had not improved after testing, so I'm taking more drastic steps to improve it. Firstly, one of the Students, Sarah has very kindly given up her own time and written me a document on Hydration. It explains the difference between Hypotonic, hypertonic and Isotonic and has recipes for each. I'm currently sipping one of those recipes as I type! Secondly, I have ordered myself a pocket osmometer to measure my own urine osmolality. This is a little over the top, but given that my body appears to 'normally' operate at this 700 - 800 dehydrated level, I need to address this and fast. If I get to the desert feeling my normal '700' self then I am going to get in trouble on day 1. I'll no doubt take the osmometer into the desert, at least to use up to the admin day and keep on top of this situation. Just bring me your first morning sample for my 'hydration drop in centre' if you are taking part in this years MDS!
I thanked all the physiology students, and the psychology students who I saw on Thursday evening, for their support before and I'm sure I’ll do something to show my appreciation when I get back from the MDS.
On Wednesday I did a 11.5 mile trail run, taking in 1000ft of ascent. I know I promised not to run too many hills, but I have no choice where I live!
On Thursday on did 12 miles, practically the same route as the day before.
Friday was my usual gym session, a little more focus on strengthening and some higher weights this week.
On Saturday I got up early and drove to Swansea, where I worked until 2pm. I then went to my hotel and changed, packing a 12kg pack and heading out on a pre-planned 16 mile run. Eight miles of the routes was on the beach from Swansea towards The Mumbles. I was pleased to take the opportunity to run along the flat featureless, and not to mention cold and windy beach. It was good mental training as well as getting some sand underfoot too. Because of the time I started (after 3pm) it was quite dark as I finished the last bit of the beach, again something which I can draw parallels to in Morocco on day 4. I got back to the hotel sometime after 7pm, after averaging a steady 5.2mph. The pack had no so much rubbed me, but given me a painful massage. After some pretty poor food service (1.5 hours late!) I went to bed.
I was up at 7am on Sunday for work and finished at midday. I then drove 3 hours home and set off for my run at 4:30 pm. It was one of those situations where I though, "do I really want to START running 22 miles at 4:30pm, knowing it will be getting dark in a hour". Still, of course I set off telling myself it's good mental training.
I had a few minor hold ups whilst I adjusted my pack, which with 12kg was really hurting my back now. I carried on but at 4 miles I stopped and decided to start taping up my back to prevent even worse damage. It was then an old man, in his 70's decided to walk past with his dog and strike up what I can only describe as a fairly bizarre conversation. I say conversation, but he just talked at me for 20 minutes. I just could not get away. Initially I felt sorry for him, assuming he had on one to talk to (probably true), but I made my excuses when the conversation took a particularly strange turn. Ask me about the budgie-man in the desert, and I'll tell you.
I managed to escape and it was already getting dark and I'd not even covered 5 miles. I ran on as the light failed and even took in a new piece of planned route, which I enjoyed and made me forget about the back pain. At the top of a 2.5 mile climb, at the 11 mile point, I stopped and put on more tape on my back. I had also been adjusting the straps and gradually lowering the pack down. This made the pack bounce more, but took away some of the pain, albeit temporarily. I ran down into Newcastle-under-Lyme and past my old high school, which looked much smaller than I remember before heading towards Apedale. By now of course it had been pitch black for a long time. I had been running with my head torch on, totally alone on footpaths that I think only I use. My mother phoned me, worried about me, and said she had stopped off at my house and left me some dinner. I felt slightly guilty as it was mother’s day and I hadn't even seen her. I sent her flowers today to make up! At 16 miles I walked up a 2 mile long hill. My back was torturing me by now. I had also not picked up one of my electrolyte sachets, so I was running low on fuel and flagging. I felt pretty rotten, and was strangely pleased by that. Tough, miserable training sessions are what get you through tough actual events. You draw on the mental strength from the training and tell yourself that you've been here before. It is this kind of miserable experience that I hope will give me the will to continue in the desert.
I half-promised myself I'd knock a mile off and only do 21, when all the time I knew I'd do no such thing. Doing less than I had planned, for no reason that feeling rough and tired, would be the first step to giving up when it comes to the real thing. I dragged myself through the last couple of miles, much of which I did with one hand between my back and the pack to ease the pain, and made it home; 22 miles and 2000ft of ascent, mostly in the dark. I dropped my pack and got straight in the car, drove to the nearest shop and bought a few bottles of Luzozade sport to boost my ailing blood-sugar levels and give me the strength to cook the dinner my mother had kindly left for me. I ate as much as I could, tried a bath but just could not relax, so I went to bed about 10:30pm. I slept quite well and got up at 8:30.
This morning my ankles and knees are sore, but I am in better condition that I expected to be. Including the heat chamber sessions I have covered 76 miles this week, and today I am resting from training as planned. This is my last week of high mileage, so I just need to get through it. I'm working in Ireland for some of the week, so it's more early morning flights and disruption. I expect to feel equally terrible next weekend, but can then take my foot off the gas and taper.
As mentioned, I picked up my MDS shoes from the cobbler this week. The cobbler is a true old skool craftsman. He first glued the Velcro on (I gave him a speech about not using super glue when I dropped them off, so he hasn't). Then he has machine stitched the Velcro, in one piece, at the top AND bottom of the Velcro strip. He'd even managed to get it to stitch through the hard plastic at the back of the MDS1100 shoes. Only across the toe where big rubber toe- stub is has he used glue only. He's also gone all the way around the edges and sealed it with more resin-type glue. There is now way a grain of sand is getting in that way. The only way it will happen is if the gaiters rip, or it somehow gets in over the top (I doubt it because I will use ZO tape around my ankle). He charged me £25 (and was worried about the amount!). To be honest, if they hold up (and I'm sure they will) and I survive the event, I'll go back and give him another £25. If you are struggling to get yours done, get them to this guy! Ask me for his details if you need to.
ECG tomorrow. It should make for some entertainment when it shows up a load of heart defects that are attributable to endurance training. Should frighten the nurse anyway! Medical certificate and ECG sign off for it isn't until the 18th March. Who said you could get into see your doctor in 48 hours these days?
I'll have to change my plans for this Sunday. I can't make the Grindleford Gallop because I am staying in Manchester the night before and can't take my kit along. I'll still do the distance, just not the course.
Finally, a sobering thought. This was posted on the MDS organiser’s website this week. The route for 2008 is 245.3 Km long, making it the longest ever in the history of the MARATHON DES SABLES.
Have a good week.
Usually I rest on Monday, but I had my second heat chamber session at MMU. After Fridays session, where I was pulled out after 33 minutes when my core temp hit 39.6, we decided to start slower and with slightly lower humidity (30-42% - still high!). I ran at 7kph for 20 minutes with no ill effects, and then the speed was upped to 8kph for 10 minutes, but with my temperature hitting 39.3 we decided to slow it to a walk, and just jogged the last couple of minutes. My temperature was 39.4 at the end, so I was still very hot, but at least I had made it through the full 45 minutes. I had used 1.5l of water and gained 0.4L in weight, so I had sweated out 1.1l; quite a lot! certainly more than I will have the luxury of drinking in the desert. My urine hydration scores had still not improved; still in the 700's (600 being 'Hydrated'). Although I only covered 7km, which doesn't sounds like much of a run, it was quite tough.
On Tuesday I ran into town during my lunch and collected my New Balance 1100MDS trainers from the cobblers. I'll post more about those later. So, I did 7 miles at lunch. In the evening I went back to MMU for my final heat chamber session with the students. I weighed in before the start at 62.1kg. This is perhaps the lightest I have ever been since being a teenager! After some discussion, they had left the dehumidifier running for most of the day and got it down to 18% at 40C (it did go up to 25% whilst running before they got it back to 18% again). The difference when I walked in was immediate; the air felt drier. Still, we decided to take it steady and start at 7kph and only upped to 8kph, then 9kph in the last 10 minutes. The difference was incredible. This time, I was not covered in sweat on my stomach and limbs, just sweating from the head. In other words I was evaporative-cooling. My core temperature only went to up 38.5C. I drank 900ml of water, and still weighed 62.1kg afterwards; so fluid balance. This was a great relief and confidence booster. It means I can run at temperatures of 40C with a low humidity and hopefully get between checkpoints 9-12k usually) using only the supplied 1.5l of water. I estimate to use 750ml every 45 minutes, so that is what I will budget for. I hope CP-CP will only take me perhaps 1.5 hours, though I realise there will be times this could take longer.
My hydration level had not improved after testing, so I'm taking more drastic steps to improve it. Firstly, one of the Students, Sarah has very kindly given up her own time and written me a document on Hydration. It explains the difference between Hypotonic, hypertonic and Isotonic and has recipes for each. I'm currently sipping one of those recipes as I type! Secondly, I have ordered myself a pocket osmometer to measure my own urine osmolality. This is a little over the top, but given that my body appears to 'normally' operate at this 700 - 800 dehydrated level, I need to address this and fast. If I get to the desert feeling my normal '700' self then I am going to get in trouble on day 1. I'll no doubt take the osmometer into the desert, at least to use up to the admin day and keep on top of this situation. Just bring me your first morning sample for my 'hydration drop in centre' if you are taking part in this years MDS!
I thanked all the physiology students, and the psychology students who I saw on Thursday evening, for their support before and I'm sure I’ll do something to show my appreciation when I get back from the MDS.
On Wednesday I did a 11.5 mile trail run, taking in 1000ft of ascent. I know I promised not to run too many hills, but I have no choice where I live!
On Thursday on did 12 miles, practically the same route as the day before.
Friday was my usual gym session, a little more focus on strengthening and some higher weights this week.
On Saturday I got up early and drove to Swansea, where I worked until 2pm. I then went to my hotel and changed, packing a 12kg pack and heading out on a pre-planned 16 mile run. Eight miles of the routes was on the beach from Swansea towards The Mumbles. I was pleased to take the opportunity to run along the flat featureless, and not to mention cold and windy beach. It was good mental training as well as getting some sand underfoot too. Because of the time I started (after 3pm) it was quite dark as I finished the last bit of the beach, again something which I can draw parallels to in Morocco on day 4. I got back to the hotel sometime after 7pm, after averaging a steady 5.2mph. The pack had no so much rubbed me, but given me a painful massage. After some pretty poor food service (1.5 hours late!) I went to bed.
I was up at 7am on Sunday for work and finished at midday. I then drove 3 hours home and set off for my run at 4:30 pm. It was one of those situations where I though, "do I really want to START running 22 miles at 4:30pm, knowing it will be getting dark in a hour". Still, of course I set off telling myself it's good mental training.
I had a few minor hold ups whilst I adjusted my pack, which with 12kg was really hurting my back now. I carried on but at 4 miles I stopped and decided to start taping up my back to prevent even worse damage. It was then an old man, in his 70's decided to walk past with his dog and strike up what I can only describe as a fairly bizarre conversation. I say conversation, but he just talked at me for 20 minutes. I just could not get away. Initially I felt sorry for him, assuming he had on one to talk to (probably true), but I made my excuses when the conversation took a particularly strange turn. Ask me about the budgie-man in the desert, and I'll tell you.
I managed to escape and it was already getting dark and I'd not even covered 5 miles. I ran on as the light failed and even took in a new piece of planned route, which I enjoyed and made me forget about the back pain. At the top of a 2.5 mile climb, at the 11 mile point, I stopped and put on more tape on my back. I had also been adjusting the straps and gradually lowering the pack down. This made the pack bounce more, but took away some of the pain, albeit temporarily. I ran down into Newcastle-under-Lyme and past my old high school, which looked much smaller than I remember before heading towards Apedale. By now of course it had been pitch black for a long time. I had been running with my head torch on, totally alone on footpaths that I think only I use. My mother phoned me, worried about me, and said she had stopped off at my house and left me some dinner. I felt slightly guilty as it was mother’s day and I hadn't even seen her. I sent her flowers today to make up! At 16 miles I walked up a 2 mile long hill. My back was torturing me by now. I had also not picked up one of my electrolyte sachets, so I was running low on fuel and flagging. I felt pretty rotten, and was strangely pleased by that. Tough, miserable training sessions are what get you through tough actual events. You draw on the mental strength from the training and tell yourself that you've been here before. It is this kind of miserable experience that I hope will give me the will to continue in the desert.
I half-promised myself I'd knock a mile off and only do 21, when all the time I knew I'd do no such thing. Doing less than I had planned, for no reason that feeling rough and tired, would be the first step to giving up when it comes to the real thing. I dragged myself through the last couple of miles, much of which I did with one hand between my back and the pack to ease the pain, and made it home; 22 miles and 2000ft of ascent, mostly in the dark. I dropped my pack and got straight in the car, drove to the nearest shop and bought a few bottles of Luzozade sport to boost my ailing blood-sugar levels and give me the strength to cook the dinner my mother had kindly left for me. I ate as much as I could, tried a bath but just could not relax, so I went to bed about 10:30pm. I slept quite well and got up at 8:30.
This morning my ankles and knees are sore, but I am in better condition that I expected to be. Including the heat chamber sessions I have covered 76 miles this week, and today I am resting from training as planned. This is my last week of high mileage, so I just need to get through it. I'm working in Ireland for some of the week, so it's more early morning flights and disruption. I expect to feel equally terrible next weekend, but can then take my foot off the gas and taper.
As mentioned, I picked up my MDS shoes from the cobbler this week. The cobbler is a true old skool craftsman. He first glued the Velcro on (I gave him a speech about not using super glue when I dropped them off, so he hasn't). Then he has machine stitched the Velcro, in one piece, at the top AND bottom of the Velcro strip. He'd even managed to get it to stitch through the hard plastic at the back of the MDS1100 shoes. Only across the toe where big rubber toe- stub is has he used glue only. He's also gone all the way around the edges and sealed it with more resin-type glue. There is now way a grain of sand is getting in that way. The only way it will happen is if the gaiters rip, or it somehow gets in over the top (I doubt it because I will use ZO tape around my ankle). He charged me £25 (and was worried about the amount!). To be honest, if they hold up (and I'm sure they will) and I survive the event, I'll go back and give him another £25. If you are struggling to get yours done, get them to this guy! Ask me for his details if you need to.
ECG tomorrow. It should make for some entertainment when it shows up a load of heart defects that are attributable to endurance training. Should frighten the nurse anyway! Medical certificate and ECG sign off for it isn't until the 18th March. Who said you could get into see your doctor in 48 hours these days?
I'll have to change my plans for this Sunday. I can't make the Grindleford Gallop because I am staying in Manchester the night before and can't take my kit along. I'll still do the distance, just not the course.
Finally, a sobering thought. This was posted on the MDS organiser’s website this week. The route for 2008 is 245.3 Km long, making it the longest ever in the history of the MARATHON DES SABLES.
Have a good week.
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