12 Mile walk, 11 Mile run

I completed a 12.5 mile walk on Saturday in a little over 3 hours. I walked at a pace of 3.8 mph with a fairly light backpack. This was my first walk in a few weeks after ther holiday, and I felt very comfortable. Few niggles with my shoes, but I think I have got that sorted.

The day after I did an 11 mile run at easy pace. It took me 1 hour and 56 minutes, exactly to training plan schedule. This approximates to 10:30 minute miles, or 5.7mph. The map above shows this route and elevation profile.

Enjoyed this run, and found it no problem whatsoever. My only muscle soreness on Monday was from the Gym on the Friday. I'm doing a whole circuit of new exercises, so I was feeling a little tender in places!

Training Plan Month 5

I've entered month 5 of my training programme. I've now completed 4 months of base training, hopefully building a healthy and strong stable fitness base on which to build the rest of my programme. From here on in the running times, and hence distances, take a jump up. My longest run as you can see will be 2 hours and 25 minutes, on week 3. I estimate perhaps 15 miles at an easy pace.

This phase of the training still follows the same pattern of building up each week for 3 weeks, then a consolodation week. There is 4 months of this 'Intensity' phase. The first 2 months follow the biuld,build,build,consolodate pattern. All subsequent months follow hard/easy week, although the easy weeks will be by no means easy at this stage. I've now plotted out the entire year and i've factored in my longest run of 3 hours and 20 minutes to fall 5 weeks before the New York Marathon. This should give me plenty of time to recover. I'm going to try and train for a time of between 4 hours, and 4 hours minutes 15. I've got to remember that this marathon is only a stepping stone to bigger distances next year. If my sole goal was a marathon I'd be training to try and break 3 hours 30. That kind of time is not even on my horizon this year, I'm going to take this one steady, and keep to a rigid and disciplined pace. It's my first marathon too, so just completing it will be an acheivement.

Catchup

Been 3 weeks since my last post. I did all usual runs no problems. Then I went on holiday a couple of times. Weekend in Ibiza, then 10 days in Canada (Rockies). I did some running in Canada, inevitably up mountains!

I did a 10K up Hospital Creek Trail in Golden, just 5K up the trail and then back. What made it interesting is that the owner of the lodge we were staying at made me take a 4ft stick she keeps, in case I encountered a bear!!

It was the most unnerving run I've ever had. Running up a fairly narrow and very steep trail, eyes searching the undergrowth for hungry bears.

I did another run up Sulpher Mountain in Banff. My girffriend and baby went in the hot springs and then caught the Gondola up, whilst I ran up the 6K hiking trail that zig-zags it's way to the top. If I remember correctly I gained 800M in that climb. I ran most but also walked some too. Lactic acid build up in my calfs sometimes, and slightly treacherous footing other times.

This week, back at home, I completed a 10K on Tuesday. 37 mins easy pace, 25 mins running intervals until I got home. Wednesday I did a steady pace 5 mile.

8 mile easy slow

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

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

Good Points
Comfortable run, good training pace

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

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

7.5 miles walk

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

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

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

Bupa Manchester 10k

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

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

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

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

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

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

13 Mile slow easy

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

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

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

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

Stats:

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

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

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

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

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

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

Final 10K pace before race

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

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

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

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

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

Stats:

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

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

ECG Panic

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

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

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

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

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

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

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

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

"No", he said.

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

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

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

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

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

He confirmed everything was fine, and bid me farewell.

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

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

On with the training...

10K Tough hot pace run II

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

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

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

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

Good Points:
Slower overall pace improved overall time

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

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

9 mile Sunday run

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

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

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

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

Good Points:
Found the distance easy.
Good breathing rythym

Bad Points:
Knee discomfort

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


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

10K Tough hot pace run & 5 mile easy

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

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

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

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

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

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

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

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

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

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

7.5 mile Sunday run

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

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

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

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

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

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

10k undulating pace run

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

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

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

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

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

15 Mile walk

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

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

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

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

Training Base Month 3

Here's my training for the next month.
Short and sweet post!

14 Mile Walk

This week is supposed to be consolodation, but it was such a nice day here I decided to do a longer walk. I planned a 12.5 Mile walk, but what with a few twists and turns and some little sidetracks to investigate landmarks it ended up being 14.

One of my sidetracks was to see the site of some castle remains. Unfortunately I couldn't find them. I can only have just missed them, but apparently there's not much to see anyway. A couple of walls and an excavated well.

I did a quick google to see what I missed : (It is on the bottom left of the map. You can see from the GPS how I took a detor north and then back again)

Heighley Castle and Heighley Castle Farm. The castle (only just visible, top centre (apparently?!?!)) was seat of the Lord Audley’s. It was begun by Henry de Audley in 1233. His descendant was the Lord Audley who was killed at the Battle of Blore Heath in 1459 during The Wars of the Roses. In 1644, a Parliamentary Committee in Stafford ordered its destruction to prevent it being garrisoned by Royalists (another version is that it was destroyed by the Royalist Audley family to prevent it falling into Parliamentary Roundhead hands!). It is now a Scheduled Ancient Monument. It is on private land now owned by Lord O’Neill. Tradition has it that a Roman road connecting The Wrekin in Shropshire to Congleton in Chesire, ran past the castle. However, it is more likely to have been a pack horse trail, due to winding nature of the roads that now exist leading to and from this area. Heighley is Anglo-Saxon for High Lea, or a high clearing, and in the Doomsday Book, it had land for one plough and was held by Alward.

Anyway, enough of the local history lesson. That was the furthest i've ever walked. I was tired towards the end, but not spent. I'll take it easy tomorrow with a shorter run.

Bye for now.

10k trial run

I decided to do a 10K run today, at pace, to train for the Manchester Bupa 10K that i'm entered in during May.

A week or two ago I managed 5 miles, running at 8:09 minute mile average.

Today I did a fraction over 6 miles, a couple of hundred short of 10k but who's counting!?

Stats as follows:

Average Pace: 8:01
Average Speed: 7.4mpg
Event Distance: 6.06 miles
Average Heart Rate: 158
Event Time: 48:09

So, I was pretty happy with that. I had been aiming to do 8 minute mile pace for the race, and that proves that I am capable of it about a month before the run.

On the day, it may be a different story as there are a lot of runners. Not sure how many exactly but I'd have thought over 10,000. That being the case it's likely that i'll get held up at the start until the field spreads out.
Nevertheless I'll give it a shot. I'm running with my friend Dan. He's been doing his own training. He's about 6 years younger than me so I'm certain he'll keep pace quite happily.

I didn't run Yesterday as I had an early flight up to Edinburgh, then a trip to Motherwell, followed by Dundee before going back to the airport - all before 3:30pm!

Then my flight got cancelled with a technical problem. Moved to the 9:15pm flight, only for that to be delayed an hour. Got back to Nottingham EMA airport at 11:00, and was home by 11:45pm. Needless to say I didn't fancy a run after a 19 hour day...

Gym on Friday, then usual training this weekend.

Speak soon.

Good:
Hit my target time of 8 minute miles over 10K

Not so good:
Breathing a little ragged towards the end, harder to keep up my 3x3 rythym, had to move to 2x2.

How I could improve:
Do a weekly 10k pace run to ensure I don't lose speed before the run
Concentrate on breathing even when tiring.

10 miler and equipment tests

I did a 10 miler today. I've posted the route above. You can see there's a few nasty climbs in there. I also ran with my pack loaded up with about 2 Kilo's. 1.5 of that was Vitargo electrolyte which i'm trying out. I also tried out my camelback water pack in the Raidlight Sac Runner rucksack I've been using since January.

Very interesting all in all. I ran it a little faster than I should really, but I felt so good I couldn't resist. The first thing I noticed was that even just the extra 2 kilo's raised my heart rate at least 10 beats or so. So, there was never any chance that i'd keep it under 138. On the flat and downhill I kept it around 140, but on uphills it climbed as high as 160. I could have kept the average down had I have run a little slower but I didn't, so in the end I ended up with an average of 148. I felt fine, but that's a little high for what should have been my easy-long-slow run!

I still took it fairly easy though. I averaged just 5.8 mph, that's 10:15 minute miles. The total distance was 10.23 miles. 1:44:58 time to complete.

Onto the electrolyte and camelback. Interesting stuff. I've decided that despite the convenience and the specially made compartment in the rucksack, the camelback (seen here http://www.raidlight.com/boutique_us/fiche_produit.cfm?type=70&ref=6SAC004&code_lg=lg_us&pag=1&num=0&tri=0&marq=0) is just not suitable for the Marathon Des Sables.

Two reasons:
Firstly, it adds extra weight into the rucksack at the back. Given that the pack will already be about 10k, the last thing I need is more weight tugging on my shoulders.
Secondly, as you are running and drinking there's no way to tell how much water you have left in your camelback. That's very important for the MDS. You need to ration your water for the distance between checkpoints. Not too much, not too little. The rucksack's compartment does have a see-through sheet, but you have to take the rucksack off your back to see it!

So, i'll use them for some training to add weight into my pack, but as far as the MDS is concerned, they're out!

Sucessful though was the electrolyte. I tried out Vitargo after reading some good reviews. I bought a couple of sachets of the Carb-loader product (which I've not used yet), and a couple of sachets of the electrolyte. I tried the pink grapefruit flavour, which I read was easy on the stomach. I used it on my walk yesterday too. Despite a couple of early gurgles as I get used to taking in fluid as I run, my stomach was fine. I drained the lot (1200 mg's) by 8 miles. I made an effort to drink even and often, and when not yet thirsty. I felt good throughtout the run and not really tired at all, so I guess this stuff works.

I'm going to order a bucket of the electrolyte now. I found the cheapest place in the UK for it, here. http://www.wayside-kinetics.co.uk/index.php?cPath=1&osCsid=7369e2f61afb5ae85d6279946f81a4e5

Sure they'll appreciate the free plug. Everywhere else costs £10 more for the 2kg bucket!

Flying to Scotland and back on Tuesday for work. 5am start - 9pm home, no chance of Tuesday training!
Luck this week coming is consolodation, so I'm supposed to be taking it easy. Should manage Wednesday ok though. Speak to you soon!

So in summary, from this weeks sessions.

Good Stuff:
Vitargo Electrolyte.
Over the 10 mile mark again!
My Inov8 trail shoes are working out OK so far, on off-road routes.

Not so good:
Camelback - useless for MDS
Some left knee pain, more noticeable with weight added.
Few issues with GPS and PDA

How to improve:
Need to replace of the Saucony motion control road shoes I bought in November. I have orthotics now, so I need some neutral shoes for them, and I know I need more cushioning.
Check out power settings on PDA to ensure constant GPS lock.
Buy these water bottles to clip on the rucksack. They attach to the front straps of the rucksack, so they will counterbalance weight in the rucksack. It's also easy to see how full they are.
http://www.raidlight.com/boutique_us/fiche_produit.cfm?type=68&ref=6SAC022&code_lg=lg_us&pag=1&num=0&tri=0&marq=0

Long Walk

My first long walk in a couple of weeks, so I decided to do a fairly long one. I chose a 10 miles route, but probably ended up doing closer to 11, what with wandering around searching for footpaths now and again.

I've posted the route, I produced it using the memory-map (www.memory-map.co.uk) software I have. I download the map and route onto my PDA and use it with Bluetooth GPS to find my way and chart my progress. I have maps for much of the UK.

This route is not too far from me, I parked where I marked the green cicrle, the starting place being Hanchurch wooods, near Newcastle-under-Lyme.

It was very enjoyable, it took me about 3 hours in total. That included a couple of short stops to get a quick sandwich etc. You can see the elevation profile on the picture too. So I managed to work a few hills in there as well!

1 hour 40 minute run tomorrow... should be good!