Training Plan Month 7

This month things change. Instead of the pattern of 3 weeks build up, one week consolodation. It now goes easy, hard, easy, hard. No more consolodation, and the easy weeks are not that easy anymore.

I've switched daily sessions around to make sure I don't do 2 hard sessions on consecutive days, as now there is a full pace run included in the week, in addition to the interval session.

Also, I've annotated the plan to indicate on the long Sunday run that on some weeks i'll run the last x number of miles at pace. So, if I am running for 180 mins, I might run the last 6 at marathon pace. This varies from week to week as you can see.

I've also included the pace times for each type of run in the legend.

Newark Half Marathon!

Today I sucessfully completed the Newark Half Marathon. Before I get onto that I'll just mention this weeks training.

I took Tuesday/Thursday off and only ran on Wednesday this week. I ran an intervals session 1 minute fast / 1 minute jog for about 3.5 miles. On Friday I did my normal gym session, but a little lighter on the weights.

So, the Half Marathon. Going into today I was slightly apprehensive wondering what pace I could sustain for the whole run. My practice half marathon I had done in a few seconds under 1:58:00, not far off 9 minute miles. I had not eaten that day, ran out of water, and hit the wall, so I had problems. I really was hoping to beat that today. The course is very flat for the first 9 miles. It's not quite as flat as the picture makes out, with a few long gradients, but certainly pretty flat. After 9.5 miles there is one climb, followed by a 1 or so gradient up to 12 miles. Then a downhill, a short flat and a short climb to the finish.

I arrived in Newark a little less than 20 minutes from the start. Slightly later than I intended, but sufficient to get a short warm up in. It was raining fairly hard and the heavans opened seconds before the start. The heavy rain persisted for most of the race, with the odd 10 minute change to light drizzle. At least it wasn't scorching hot!

There were race numbers up to about 950, but I don't know how many actually started. The gun went and I started off at an steady pace. Because I was uncertain how I would perform I settled on around the 08:50 minute mile pace. Lots of people came streaming past me, and I probably ended up in the back 1/3 of the race in a short space of time. I reined in the urge to go faster, and stuck to my race plan. I told myself if I felt good later in the race i'd push a little.

The first 4 miles of the race wound through the outskirts of Newark up and down streets in housing estates. Because of the weather hardly a soul was out to cheer us on though! The race was well marshalled but there were a few problems with impatient drivers tearing up the road beside us. Annoying, but nothing the marshals could do to stop them. I saw Anna and Alex a couple of times, although I spotted them before they spotted me. I have got to wear red in future apparently, it stands out more than the grey T-Shirt I had on.

The feeding stations started at 3.5 miles. There was one at 4.5, 5.5, 6.8, 8.5. 10.5, 11.5, 12. One dissapointment that they only served water and sponges, no electrolyte on any of them. However, I had a good breakfast of porridge oats and was well hydrated anyway. I took the small plastic cups of water, slowed my pace a touch and took a few mouthfulls before discarding the rest. Such frequent feeding stations meant I didn't have to take much in. Only at 8.5 did I take two cups, knowing there was a longer drag to the next water station. The miles went by pretty quicky, and at 7 miles I realised I was feeling pretty good. I had already come past a people who had blown up too early and were walking (after 2 miles in some cases!!) or had faded badly. I picked up the pace, edging the minute mile pace down into 08:49. This gradually came down and down over the next few miles until I was on 08:40 at 11 miles.

I passed a quite a lot of people on the hill section. Even though the hills were nothing compared to the ones I train on, they killed off the pace of some competitors. At 11.5 miles I picked up the pace a little more, and really strided out at the 12 mile downhill. I didn't look at my watch again, and continued to go past people right until the end, even managing a sprint finish to see-off someone who I had already passed, who fancied getting the place back!
I stopped my watch at the finish:

01:52:35 Total Time
08:34 Average Pace

I was really really happy with that. I'd not only cracked 2 hours, which I had more or less assumed I would, I had brought the average pace down to practically 8.5 minute miles. This bodes really well for New York, as it means with a bit more work I can try and run at around 09:00 minute miles for the whole 26 miles. It is going to mean some serious effort and some hard interval sessions, but today has given me a confidence boost and I'm sure I can do it.
I know I could have gone a little faster, earlier on now, but I'm glad I played safe and stuck to exactly my plan for the race. I'll know for next time.

Good Points:
Great finishing time, great average pace. Well hydrated and plenty of energy. I had carb-loaded with pasta for 2 days previous. My 3/3 breathing rythym worked well. I sounded very composed next to the hard breathing, spluttering people I passed. Slipped into 2/2 for the last couple of miles for a quicker pace. GPS timing was invaluable.

Bad points:
No electrolyte given out at the feeding stations. Arrived at the event a little later than intended, sothings felt a little rushed.

How to improve:
Confirm that electrolyte is supplied at NY feeding stations. I'm sure it has to be for that distance, but I want to be sure. Allow even more time in the mornings to get ready, and to travel to avoid being rushed. GPS is a must for NY, invaluable tool.

Three months more training to the NY marathon, I now enter training month 7 feeling happy and confident.

Busy week and Gastric ills!

I was working away until Wednesday this week. Packed up my running kit and took it along with the plan of running on Tuesday evening. I worked in Cardiff on Monday, then Swansea on Tuesday. Imagine my horrow when I realised I'd left a bag containg my trainers at the hotel in Cardiff, when I was getting ready to run in Swansea.

The bag contained my NewBalance 1060's with £150 orthotics installed, plus a pair of Nike Free's, that I drive and do the odd short run in. So over £250 of kit. I phoned up the hotel to be told that housekeeping had gone home for the day at 3 o clock, and would be back in at 7am.

I phoned the following morning at 07:01! By good fortune they had been handed in. I had left them in reception whilst checking out. I picked them up on my way back home on Wednesday night.

On Thursday I ran 6.5 miles at pace. I set out to run as quickly as I could manage, and hoped for 8:30 minute miles. Half the route was off-road through Apedale country park. I have ran this route before but some months ago. I was running at 8:11 minute miles when the path became almost inpassable due to head-high ferns. I waded through and began a hilly woodland climb section but already my time had gone down to 9:11 minute miles, in only one mile.

I emerged from the woodland and back onto a solid packed path, then eventually onto tarmac for the last 2 miles. I managed to claw back some time to get the minute mile time down to 8:47. I was happy with that.

Friday I completed my usual session in the Gym, mostly free weights. Nothing excessive as I'm not built like a tank. I'm currently around 10St 4 ounces, down from almost 11st since January.

On Friday night my girlfriend started to complain of stomach pain and sickness and went to bed. I went to bed an hour or so later, and immediately started to feel the same. A horrible gurgling and churning in the stomach. She was actually sick, but I managed to keep my food down. I'd not slept a wink then at 3am hit on the idea of milk. I had a glass of milk and within half an hour it settled down. I got a 3 hours sleep, but woke just after 6am with the same problem. I drank more milk and again it settled down, but I didn't manage any more sleep. I dragged myself out of bed around 9:45 even though I was just lying there and not sleeping. I went to the chemist and bought some Pepto-bismol. £2.99 for 4 doses! It helped but I certainly did not feel like doing my usual Saturday long walk.

By Sunday morning I was feeling fine, and in the afternoon I did a 10 mile run. I followed the Canal from Scholar Green to Congleton and then back. I set out to run 9 minute miles and did that almost exactly, 8:57 to be precise. Just under an hour and a half for the whole run. This time is shorter than planned becuase of next Sundays Newark Half Marathon on the 13th August 06.

This week I intend to taper to some degree, with short and lower intensity runs, plus plenty of pasta of course. Hopefully i'll crack the 2 hour mark in next Sundays event. Fingers crossed for me, i'll let you know how I got on.

Half marathon training and ankle problems

I ran last Sunday whilst working away from home. I worked all day saturday, a 12 hour day. I got back to the hotel at 7pm, got changed, picked up my pack and headed out. I ran around the Gosforth area of Newcastle-upon-Tyne, not far from the Airport. The area is pretty flat, which makes a welcome change from running at home. I ran 12 miles in a few minutes under 2 hours. 1:54 I think. I ran the first 8 miles at 10 minute mile pace, and the last 4 at 8-8:30 minute mile pace. I felt comfortable throughout, and had no problem picking up the pace for the last few miles.

I took Tuesday and Wednesday off running, as I've developed a problem with my left ankle. I mentioned it in a previous post. I think it's an old injury which is coming back to haunt me, now my weekly mileage has increased. I did a pace run on Thursday though. It was pretty warm, but I set a goal and stuck to it. I did 7 miles at 8:30 minute mile pace. I was pretty spent after it though. The first half of the run is steady downbank, the way back is all up!

On Saturday, rather than walking a long distance I went to see a physio. It looks like it's one of the 3 ligaments on the outside of my left ankle bone that's the problem. Possibly an old strain that has come back with a vengence. Walking around with no shoes on is pretty painful, i'm wincing a little with every step. The physio got his fingers right in and worked it. It really hurt I can tell you. After that he did about 10 minutes of ultrasound to promote healing. He's given me some strengthening exercises to do and booked me in for a double session in two weeks time. That is the day before the Newark half marathon.

On that subject I decided to do a trial run of that today. I picked a very dull route, running along the A34 dual carriageway down to Trentham Gardens and back home. According to the map the route was 13.3 miles. My GPS battery failed 3 miles into the run, so I had to guess my pace for the other 10 miles. I also ran 15 minutes in a torrential downpour, soaked to the bone. The sun came out afterwards and dried me on the way back. Other than the start and finish, the route is predominantly flat. This was the idea, as I know that the Newark is a flat course. Given my performance on Thursday completing 7 miles at 8:30 pace, but feeling spent, I decided to run at 9:00 minute mile pace. This went well until the GPS battery failed of course. After that I had to guess my pace, and estimate time markers. I did a pretty good job as it turned out. With 3 miles to go, I picked up the pace a little. I felt pretty comfortable for the whole run up until the last 2 miles. Then, I think I hit the wall. It's never happened to me before, but I really started to struggle. I was really drained, out of energy, increased heart rate and breathing. I even started getting pins and needles in my left leg and arm. I think I had just ran out of fuel. I struggled on, typically the steepest back of the run happened just after this hit which made it a double blow.

However, I took control of my breathing and bought myself home, even managing a last quarter mile speed increase. I completed the 13.3 miles in 1:57:50. Which by my reckoning is around 8:55 minute miles. Given the circumstances I was pretty happy. I forgot to say, it was all my own fault. I ran about 5pm and I'd forgotten to eat any lunch. So I was surviving all day on a breakfast that I ate at 10am. Also, I only took 1 litre of water with me, not electrolyte as usual. That also ran out 2 miles before the end. So, I have only myself to blame but I won't make that mistake again!

I've only plotted the 6.6 miles on the map above, as I ran the identical route back. Fairly flat, although gets tougher at the end as you can see. In fact, I guess it's steady uphil the whole way back.

I won't run as far next Sunday, as it's the event the week after, so this is my last long run until that. Using what I've learned I will try and aim for a time between 9:00 and 8:45 minute miles. The weather could be a factor though, as it was been the hottest day of the year on a couple of previous occassion during the Newark run I have read! Now I understand why they have 8 feeding stations in just 13 miles!

I will keep icing and exercising my ankle this week and see how I feel for running each day. I'm working in Wales Mon-Wed, then Scotland on Fri, so I'm going to be pressed for time to train although I will doubtless manage to run on Tues and Thurs.

Catch up next week.

Midweek update

I'm working this weekend, so I'm not going to be able to walk on Saturday. I am taking my pack and trainers and I will hopefully fit a 12 mile run in on Sunday if I'm not working all hours.

All runs this week have been after 8pm becuase of the heat. It has been over 30C on Monday and Tuesday, and it was 34C here on Wednesday. That's getting on for Morocco temps! This year is all about getting fit, not climate training, so I wisely ran as the sun is setting. Still hot and humid though.

On Tuesday I did a 52 minute easy pace run. I guess it was about 5 miles, but I didn't take my GPS. It was an off-road route in nearby Apedale. Quite a hilly route but enjoyable.

Wednesday I did a 10 minute warm up followed by 25 minutes of intervals. 1 minute jog, 1 minute fast (I'd say about 7:30 - 8 min mile pace). Really enjoyed this run, despite the heat. First time I have done 1 minute intervals. I usually do 3 mins jog, 2 mins fast.

Thursday I did a pace run. I didn't plan a route, but I had hoped it would work out to be 5 miles. In the end it was 4.6. I'd set myself a goal to run the 5 miles in 8:30 pace. I ended up running the 4.6 miles at 8:19 pace, with a 153 Heart rate average. It was 27C when I started and finished, so I was more than happy with the result, especially since it involves a long 0.7 mile climb near the end.

I have got a 5:30am start to drive to York and onto Newcastle-upon-Tyne, so no Gym tomorrow. There is a Gym in the hotel i'm staying at though. So, if I finish work early enough i'll get my workout in up there.

Speak to you next week.

Training Plan Month 6

6 Months already? Who'd have thought it.

This month is more 'Intensity' with the Newark Half Marathon on August 13th. I'm an confirmed entrant now. I've dropped in a few pace runs to help with the Half Marathon pace.

Yay!! Sucess!

Yesterday I took part and sucessfully completed the 25 mile Ludlow Challenge Walk.

I took the whole week off running to give my ankle time to heal. I think it must have been an Achilles strain. I made the decision to take part on the Friday night and packed my rucksack ready for the early start. I had to get up at 5:30am to ensure I had enough time to drive to Ludlow. It's only 70 miles away, but it's all single lane A roads. Sat Nav reckoned on 1 hour and 45 minutes. Not at 6am..!

I got there at 7:10, an hour an 10. Roads deserted so I could give my car a workout on the way. I arrived and registered, changed into my walking shoes and then we were all briefed and sent off from Dinham Bridge, just below Ludlow Castle. Two pictures above are taken near the start.

It was forecast a cloudless hot day, and turned out to be 28C! Before I set off I had taped up the underneath of my left foot, where I'm prone to blister, but didn't tape up any of my toes. I had mixed up 2 x 1.5l saddlebags of Vitargo electrolyte. Including a few spare clothes and other kit my pack will have weighed somewhere in the region of 4 kilos. I suspect I was carrying more weight than anyone else there. The organisers had said that although food was provided at some checkpoints we had to bring our own liquid. In the end they provided liquid at almost every checkpoint as well! I wore my long 'Craghoppers' walking trousers, my Railriders long sleeve white shirt, Injinji toe socks and my New Balance 1100or shoes.

We set off at 8am, over 100 people at my estimate. Age ranging from late 20's to 70's! I set off at my usual walking pace, which is about 3.8mph for off-road. As you can see from the route map above, there is some real height gained in the first 4 miles! My ankle was playing up after about 2 miles, and I was quite concerned I would not even make the first checkpoint! As time went out my ankle eased and I forgot about it. I'd estimate I was in the leading 15 or so. The first few people actually ran it, despite the organisers stating 'No Runners'. There were another couple of real power walkers, one guy strided past me after a few miles at a terrific pace, and I never saw him again. He must have averaged over 4.5 mph. I did notice that those in front tended to be tall, I guess stride length helps?? Me being a little 5ft 8, I have to take more strides!

The first checkpoint was called 'High Vinnals', the highest point on the walk; about 1216 feet. If I calculate correctly it looks like the whole 25 miles encompassed around 3000ft of climbing. I took a photo not long afterward, you can see the fantastic views over Shropshire, and the hot and cloudless sky! The route continues along the 'Mortimer Trail' for the first 14 miles. At 12 miles was the lunch checkpoint. I was just behind a group of 6 people who walked just a litle quicker than me most times, but I made ground on them going uphill. I was hoping everyone would stop for a half hour for lunch, but they all just grabbed a couple of sandwiches of bread and Brie, before setting straight off!

I was a little disheartened, and knew that there was no pressure and I could take as long as I wanted. However, I also reasoned that I wanted to treat this as an endurance event, so I did the same. I followed the same group for the entire walk, sometimes catching right up and chatting to them for a while. This was usually when they took the long way accross a field. As I was using my PDA with Memory Map software and Satellite Navigation, I was always taking the most efficient route following the footpaths to the metre! I firmly believe in tackling things with technology where appropriate. I even mentioned they were going the wrong way at one point, but they carried on walking. They had done the walk the previous year, so I figured they knew where they were going, so I stayed with them. 1/4 mile later they realised they went wrong and I pointed everyone in the right direction!

I faired very well up to my longest previous distance, about 15 miles. Even after that I felt ok. Then I hit the 20 mile mark. As you can see there is a steep climb for 2 miles. This really tired me. For the first time I actually stopped and took a couple of 10-second breathers. In the blistering heat, wearing long clothes and a pack, and after 20 miles... that climb was truly punishing. Oddly enough, after the short breather and a few sucks on my drink I was much better and caught those few people back up. A couple of them were struggling (well maybe one, and the other slowed up to assist). I passed them a trailed about 200yrds behind the others up to the end of the walk. The last couple of miles were mostly downhill, and this is where the back of my knees really really started hurting. I think it must have been my tendons. Especially in my right leg, every footstep downhill hurt a lot. I begged for another climb! The last half mile was all uphill and into Ludlow town centre and into the Assembly Rooms, rather cruelly up 3 flights of stairs to the top!

There I gave my number, and was presented with my certificate. I'd finished inside the top 10, including the runners. They had laid on a fantastic lunch (with free beer!!), which I had to skip as I needed to get back home. I must say that the walk was really well organised and the route was very well waymarked. You could almost have done it without a map. Food and refreshments were laid on along the way, and the entry price was just £10. I sat down for 10 minutes, drank some water and made my way back down the hill and to the car, for the considerably longer drive home (trucks and tractors all the way back!) I used up all 3 lites of my drink (I poured about 800ml away as it was a little strong). I also filled up a 600ml bottle at checkpoint 4, which I finished a couple of miles before the end too.

I could feel that the downhill near the end had taken it's toll on a couple of my toes. My big toes are prone to blister on the outsides, and the next toe along tends to rub against my big toe (but only on my left foot?). So, I had picked up 2 small blisters. I hadn't really noticed them when walking. I sat in the car and applied some compeed. Never used these blister plasters before, but I am thoroughly impressed. If you have not used them, go and buy some and be amazed. I guess I paid the price for not taping up my toes. I thought about it, but thought I'd be ok in those toe socks. Just goes to show you that you can never really blister proof yourself.

The walk took me 6 hours and 40 minutes, which is 3.7mph. Given the heat and climbs and the fact I had never tackled more than 15 before, I am really pleased with that.

I did a short recovery run today (the day after). Just a little less than 3 miles. I am feeling sore (aching tendons), so I didn't want to tackle a big distance. Besides, it was 30C today as well. I listened to my body and chose a light evening run. Hopefully I'll feel good for the weeks training ahead.

Good:
A real milestone: 25 miles, almost marathon distance. I know my legs can do it!
Won a few mental battles. Despite hurting at the start and end, I pushed on.
Shoes performed well, I could have found my MDS partners here.
I took jelly babies to eat along the way, worked well.
I kept telling myself 'every hill has a summit' 'so just keep moving', seemed to work.
Short breathers can really sort you out.

Bad:
Toe Socks are good, but not perfect.
Don't make electrolyte mixture too strong.
I took some fuit/nut bars to eat but never touched them. I just didn't fancy them when walking. I doubt I will when running either.

What to do next time:
Tape up my toes. A few minutes before the start will prevent days of hurt!
Make sports drink much weaker. I don't think my kidneys appreciated being overloaded with sugar either. I'm going to make it up less than 50% the recommended strength.
Trust my GPS. It knows best when it comes to route finding. It won't help on the MDS of course (except for speed/distance), but it's invaluable for training.
Take a few seconds break on steep climbs, it pays off in the long-run.

Sorry about such a long post, but I learned a lot on Saturday, and I think it's worth recording. Speak to you soon.

Important Milestone

Today I sucessfully completed a 15 mile run for the first time! In fact that's the longest distance I've ran or walked. Map above - all the hard work at the end, as you can see. The route doesn't look quite 15 miles on the map legend, because the corners at cut by the route track. The actual run was though

I'm very pleased with how it went generally. After reading a few tips from Runners World magazine I ran the first 11.5 miles at easy pace, which is 6mph, or 10 minute miles. My heart rate averages about 138 at this pace, which is just what I want. After that I ran the last 3.5 miles (or last 25%) at full marathon race-day pace, which is 9 minute mile. I actually probably ran it a little quicker than that, but it's difficult to tell as the GPS speed jumps around a little.

Stats are as follows:

Total Distance:15 Miles
Total Time: 2:27:23
Average Speed: 6mph
Average Pace: 9:52 minute miles
Average Heart: 142

The only issue, which takes away some of the satisfaction, is that I appear to have picked up some kind of ankle injury. Well, actually two! I have had minor pain on the top of my left foot running down to the left of the outside ankle bone for quite some time. I think this dates back to last September. I can't remember how I injured it, but I then went for a weekend break to Amsterdam the next day and had to walk around a lot. The pain got so bad, I had to catch a cab back and spend the rest of the weekend in the hotel. Since then, every morning my ankle 'cracks' when I get up and the first few steps out of bed are quite painful. I gradually walk it off and it goes away. More recentley the pain hasn't been going away, but I only really get pain when I am barefoot, so it's not affecting my running.

Today I started my run and almost straight away I felt a slight pain on the right ankle this time! The pain is on the inside of the leg this time, running down the back of the inside ankle bone. I can honestly say I felt a twinge for every single step of the 15 miles. I thought it would anesthetise itself after a few miles but no. It gradually got worse, especially on hills, and became quite acute in the last 3 miles. I managed to run through it and finish, but I'm now hobbling around the house. I have had my feet up for the last 4 hours, icing both ankles in alternation every 20 minutes.

This coming week is a consolodation week fortunately, so mileage drops. However, I have decided that I will not run at all this week and try and stay off my feet as much as possible. Very wise I'm sure you will agree.

It does however but a challenge walk I have entered next Saturday in doubt. I joined the Long Distance Walkers Association about 2 months ago. This Saturday I'm taking place in the Ludlow Challenge walk, it is a 25 miles route. This is much further than I have ever walked, but it is a walk, and it's not a race. There are checkpoints and food served along the way, and at the end too. All this for just £10! Anyway, I'll see how my ankles feel this week and make a decision on Friday. I'd really like to do this, as I know I can manage the distance, and 25 miles would be another fantastic milestone to hit.

I did a 9 mile walk yesterday. A little short, but I was pressed for time. I made up by completing it at a rapid pace; 4.2mph to be precise, which is a very fast walk indeed over that terrain.

On Tuesday I ran 6.5 miles at easy pace. Wednesday I did 25 minutes worth if intervals, after a 10 minute warm up. On Thursday I did a 7 mile tempo run. I wanted to run at 8:45 minute miles, but the temperature was so hot (29C) I averaged 8:55. The idea with the tempo run is to increase my speed for the Newark Half Marathon in August. I'd like to run it at 8:30 minute miles, but I question If I will be capable of that by then. I may have to settle for a little slower. I'll see how I progress over the next month and make a decision the week before the event (13th August). I don't want to jeopardise my long term goals by increasing my speed just for one event. I'd love to break 2 hours for the 13 miles, but I'm not going to be silly about my preparation. I'll just see how I feel in the next month.

I'm working away for most of this week, which suits my decision not to run anyway. Catch up next week, hopefully after completing the Ludlow Challenge Walk!

Intensity Phase Week II

Last week I completed my schedule sucessfully. 7 miles on Wednesday - 4 miles steady, then just over 3 miles doing intervals. On Thursday a straight 6 miles, steady.

Saturday I did an 11 mile walk, which turned into a 50% run as I was running late for a physio appointment. We are having a heatwave here, especially warm in the West Midlands, with temperatures up to 32C. Walking and running is pretty punishing. I had also picked a challenging route. Not just the elevation profile, but the terrain was tough. Long grass, thorny thickets, and plenty of brambles and stinging nettles. I ran out of water about 2 miles before the finish. There was no problem with that, and I felt fine as I finished, but it's useful to gauge how much more I use when it's warmer. I walked/ran with a 3.5kilo pack, 1.5 of that was liquid.

Yesterday I completed a 12.5 mile run at easy pace. I set out up a a steep bank and my average pace was 10:10 minute miles. I decided to run to that pace for the whole run. It was very comfortable throughout, so much so that I picked up the pace in the last 1.5miles and finished the whole route with an average of 9:59. I wasn't trying to run particulary fast at all, it was just easy pace, but I wanted to prove to myself that I had plenty left in the tank, despite a very steep climb about 2 miles before the end of the run, as you can see from the map and elevation profile (The run is the first map that goes through Talke, Alsager, then Audley). I ran in the evening, about 7:30 finishing just after 9:30. I did this because of the heat. I fully realise that the Des Sables is twice as hot, but for now I'm marathon training, not trying to give myself heat stroke. I ran with a 2 kilo pack, 1.5litre of liquid again. I finished it, about 2 miles before, more or less deliberately to ensure I had plenty of energy for the climb near the end.

Next week is week 3, the longest times for everything in this phase. Speak to you next week.

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.