This blog has moved. I’ve made a small investment and gone self hosted.
You can follow me here: http://www.runningmatters.me.uk
This blog has moved. I’ve made a small investment and gone self hosted.
You can follow me here: http://www.runningmatters.me.uk
Week 6 has been somewhat of a milestone week. Not only is it the end of the first Mesocycle of the training, and not only is it the first recovery week, or the point where it marked being exactly one third of the way through… But we were finally able to announce that we are growing a new little runner!
We’re 12 weeks pregnant, and have had our scan. It was a truly magical experience which I’m sure every parent goes through the first time. What you don’t expect to see in the scan is the baby moving – I assumed it was still pictures – Imagine my surprise when our little one kicked out and had a ride around Jodie’s uterus! This of course means that Jodie will not be running the Manchester Marathon this year, but she is continuing to run to maintain fitness and hopefully she’ll be fine to run in the Cardiff world championships!
The recovery week in the plan has obviously been perfectly timed. My legs felt battered all week right up until Saturday so I deliberately went out to run at the slower end of all of my pace zones.
Tuesday saw me on an easy 8 miler with 8 strides. The weather was miserable and my legs were knackered. I also sufferedf romt he fact that I needed a poo. At some point I realised that everytime my runs are interrupted by a such an event, its normally a Tuesday! Without wanting to get too graphic, I suspect that as my biggest meal of the day is on Sunday, that Tuesday’s GI problems are simply that the food has finally digested! So I need to try and shift that event to happen pre-run!
Wednesday was a straightforward recovery run. Legs still feeling a bit dead, still miserable weather.
Thursday was another easy 8 miler with no strides. Heavy legged but did a reasonable amount of climbing too. Heart rate looked better though, and I knew Friday was a rest day.
Friday of course is weigh day, and it seems the hard work has paid off, I dropped 4lbs this week, most of it in fat and increased my muscle mass! So just another stone to go til my pre-race target.
I’m a little unsure how much stock to take in the body composition analysis of these things. It said that I was 25.1% body fat, 50.3% water, and 28.3% muscle – that’s over 100% and doesn’t include bone any everything else! But I guess its designed as a guide and a way of tracking progress rather than a zero-sum game.
On parkrunday we avoided Ham Hill again to continue our tour. A group of us went to Blandford parkrun instead. I was scheduled for 4 miles recovery, but I was tempted to “have a go”. Its a fast course and could have had a pop at sub 20, but I figured if I run this hard it would affect my sessions next week. I felt quite self righteously smug at my self control! It was a good controlled effort and finished feeling refreshed.
Unfortunately, the next 18 hours consisted of bad food and several cans off Thatchers Gold. Which meant Sunday turned into a bit of a mare… Still, I figured a bit of a blowout wouldn’t hurt. Struggled through the first 6 of my 12 miler slowy, and had to make a pub stop to use the facilities, after which I felt significantly better. Managed lots of climbing too which was a plus point.
Next week is a bit of a big week (not as big as the following week though!), with 52 miles scheduled (It’ll go over that with warm up/cool down) and will be the biggest week for ages. Another tempo run is on the cards (Which I struggled with last year) and my first 20 miler of the campaign, which I’m going to part run with the group – carefully considered after my 18 miler a few weeks back caused me to want to cry!
12 weeks to go – which emans only really 9 weeks until the taper…. this time is disappearing fast!
The other week I clicked one of those “Win a blah blah” thing on Facebook. I never usually win things so I thought nothing of it until an email arrived in my Inbox this afternoon.
I have been selected as an “Epson Runner” and am one of 100 people being sent an Epson Runsense SF-810 in exchange for submitting at least 5 video reviews.
Looking at some of the marketing materials it boasts an integrated optical heart rate monitor, highly accurate GPS and on board cadence monitor. It does seem to lack some of the advanced features that my Forerunner 220 has, such as the ability to program workouts which I do use all the time.
But could this be a good payoff for more accurate pace display on the watch – which would be essential in a race?
Time will tell how good it is and if I want to continue using it or not. I will of course post my videos here too.
Well I finally faced my Christmas weight gain! I’m 18lbs away from where I want to be, which is an achievable pre-race goal. The chocolate stash we inherited over the holiday period is almost depleted so I’m hoping that my currently weak willpower will not need to be tested much more!
From a running point of view though, its been a mixed bag, but generally positive..
Run 1 was 9 miles with 5 at tempo. Pace wise I was just where I wanted to be. Unfortunately, and what has become a bit of a theme on my tempo runs, I tend to get GI issues, usually after about 3 miles. I had to stop in my tracks at 3.5 miles this week and just wait for it to pass which took a couple of minutes. That unfortunately meant I had a bit of a rest mid tempo, which isn’t ideal. Other than that it was fine.
Run 2 was a nice recovery run with Jodie. Nothing much to write about there.
Run 3 was a 10 mile general aerobic run. I managed all of my miles at sub-8 pace despite all the climbing I did and felt really strong throughout. Unfortunately though, going down Cavalier Way i clipped the curb and took a hard tumble. I did manage to roll partially, but still took a mean scrape to my arm, hip, and leg.
Run 4 saw 5 recovery miles on a parkrunday visit to Exeter Riverside parkrun. It was a really lovely course but didn’t quite have the same buzz of a parkrun, and I’m not sure why. it was all a bit quiet. There were people talking during the run briefing and when they asked if there were any tourists we were pretty much dismissed as we were “only from Yeovil”! I’m sure they didn’t mean any offense. There wasn’t much of a fuss made for the volunteers either – and I do like applauding the volunteers at the start of a run.
The course itself is about a mile out on tarmac cycle path, then a mile loop around the university playing fields (mostly grass though it was a bit of a mudfest with all the recent weather) and then a miles drag back. The marshals were in good spirits as ever and I have to say the course was very picturesque. It was lovely running along the river.
What was strange was that they did the token scanning inside the cafe. Which is OK, but it was a 400m walk to the cafe, past the car park. I’d be very surprised if they didn’t lose a lot of tokens from first timers due to this.
Run 5 was a key session, a 16 miler with 10 at Marathon pace. This was 2 miles longer than the previous version of the session, which I felt I ran too fast to be sustainable. This time I reduced the pace a touch and ran it at a 3:11 average pace (targetting 3:12 pace with sub-3:15 as the end goal). I’m not going to lie, it was hard. It will be easier when I’m a stone lighter though!
Next week is a recovery week, so I’ll be running all my runs at the low end of my pace zones. Its also the last week of the “Endurance” mesocycle. Where did the time go?? The recovery I hope will help my legs rest a bit before I start running a weekly threshold sessions in the next mesocycle.
On the whole though, despite my shameful weight gain, I am actually feeling really strong. I have no injury niggles (famous last words) and my legs are only feeling an amount of fatigue I can class as “normal” given the mileage I’ve been running. Mentally, I feel focused and I’m keen to get out and do the next run. As I am running the paces a stone overweight I’m feeling confident that when I shift the weight I should be well on track.
Now I just need to lose the weight…
OK, so weeks 1, 2 and 3 didn’t get written, but it was Christmas and New year, a very busy time for everyone and I couldn’t find the time to write anything.
But with the turn of every New Year comes a newly renewed enthusiasm which I’m hoping will keep my writing.
Despite the lack of posting, there has been no lack of training! I’ve remained as consistent as I can be and have stuck to the plan all aside from an abandoned Tempo Session on Christmas Eve.
Anyway, I’ll try and summarise the last three weeks training best I can!
Over the festive period we managed a brilliant 5 parkruns, in 5 different locations – 4 of which we’d never been to before. Unfortunately we didn’t have time to check out any of the post-parkrun cafeterias due to a lack of time, but needless to say all the people we encountered were as lovely as you would expect at any parkrun.
On Christmas Day we stayed local with the very well attended Basingstoke parkrun. I ran a little quicker than intended but the course was a bit of a mudfest… a theme that developed even further over the period…
Bracknell was our destination on Boxing Day. Tucked away in a nice forest park, this flat 3 lapper saw some tarmac, some forest trail, but mostly (what used to be and is currently mud) grass. Parking was plentiful and there was a pavilion with loos and a bit of cover to leave your (unsecured of course) stuff. The support here was brilliant, the course passed within close proximity of the start/finish twice per lap so plenty of applause! There were some very slippy places though and nearly lost my footing a few times! Took it nice and easy but felt sluggish from Christmas Day indulgence.
New years day is one of my favourite days of the year as we can do a parkrun double! We wanted to run with Jodie’s sister so we headed to Hampshire for the 9am starting Andover parkrun. Such a lovely course! A flat 2 lapper mostly on grass. It was squelchy and muddy in places but it took in some lovely fields and lakes and had a really good vibe. Their first timers briefing was very welcoming and the runners were chatty as I jogged round. Brilliant event! Loads of parking available and I think there are usually loos, but they were closed as it was New Years Day. Good PB potential!
We then headed down the A303 and A34 to Winchester. It was a bit tricky to find. The website gave sat-nav directions to a car park but wasn’t best placed really for the run, but its in the town center and I’ve found other events are similarly troubled when in town centers. It was also pay and display (though with it being NYD, it was free!) and the loos were open in the nearby leisure centre. The course was 3 windy laps of playing fields, almost entirely on grass which was slippy mud on the day. The course wasn’t particularly inspiring and tough we won’t rush back, the marshals and volunteers were brilliantly supportive.
Back on “normal” parkrunday we visited Poole parkrun. Reportedly a fast and flat course, today was not going to deliver on that! Flat, yes, but the howling wind and rain made it very tough. We ran the “B” course, which had a slightly deviated start and finish, but the main feature is 2 laps around a big lake on tarmac. There is nothing to stop you falling in the river, so caution is recommended! If the conditions weren’t so bad this is definitely a PB friendly course. Being in the town center the parking was also pay and display, but there were toilets and a pavilion to keep dry in. This is a really big parkrun, regularly attracting over 500 runners so a very different experience for us, but despite a congested start the organisation was flawless thanks in no small measure to the amazing marshals and fantastic finish funnel system.
4 weeks means there were four key long runs for the plan.
The first was meant to be a 12 miler, but I shamefully avoided it due to a raging hangover. I managed about 7 with the group but they were horrid!
The second was a particularly tough 14 miler with 8 of them at Marathon Pace. I wasn’t sure I was quite fit enough for my target/anticipated MP but had a go anyway. Progressed nicely through the first 6 miles and then hit a pace actually a bit faster than I needed to (3:07 pace)- which explained why the last couple of miles were so tough. Lesson learned for next time, run at 3:12 pace and see how that feels.
Week 3 saw 16 easy miles around Basingstoke, though once again I was faster than I needed to be. I really must learn to control it,so I can save energy for the midweek session.
Week 4 was the longest run for a while, and it was seriously tough. For whatever reason I went out without any water, which was a mistake when doing that sort of distance. I tried progressing through the gears and through the pace zone, and all went well until about mile 13. Then the legs started feeling very heavy. I think I got a bit greedy on the pace. The last 2 miles were just a world of pain. I craved chocolate and fluids and wasn;t right for a good couple of hours. Not fun at all! A valuable lesson learned.
The only 2 sessions in this three 3 week period were Tempo sessions, 8 miles with 4 at Tempo. Unfortunately I managed neither.
The first was the day of our office Christmas party, so I ran the Easy portion at lunchtime, then did 4 miles at Tempo the day after, which were comfortable and controlled.
The second was Christmas Eve. I went out for the first 2 miles but I really wasn’t feeling it. If I’m honest, I hadn’t felt it when I woke up either. But I tried and after 2 miles I jacked it in. Instead, when I got to Basingstoke later that day I did a gentle 5 miler with the intention of tempo-ing a Festive parkrun to make up the effort balance. I did this at Poole.
I’ve been consciously trying to keep my Easy/General Aerobic runs at just under 8 minute miling. This is because its 15s per mile quicker than I trained last year. Despite maybe not QUITE being “easy” on the effort scale, I hope that as my weight drops and fitness increases it will become easier. “The only way to run faster is to run faster”. My body is pretty injury free right now so fingers crossed this little ploy pays off!
Nothing to report. I’m too afraid to get on the scales, but now its new year I’m having a clean week and will weigh in next Sunday as my new start point so I can be sub 14st by Manchester.
Running has gone well and I feel my base is building well. Now to shift the christmas (and more) weight and start getting on with the tougher business!
It’s been a while since I posted last. Tom asked if the blog was officially retired when we were having a post-parkrun coffee the other day, and my reply was that I didn’t really have much to write about. Nothing really interesting anyway, as the following paragraphs will prove…
Training has been going OK, I’m injury free and I seem to be back on the improvement curve. I ran the Great Birmingham Run (Half Marathon) in 1:34:35 which is about 4 and a bit minutes slower than Reading in March, but I was happy with the time as summer (running wise) was less than stellar. Coming back from injury, illness and a mojo deficiency meant my times had suffered so to post that time was quite pleasing.
I followed this up with the Great South Run a week later. 1:09:32 was the finishing time, a minute quicker than last year, but the conditions were perfect compared to last years atrocious wind. I took heart from it though, it seemed to indicate I was in slightly better shape than the same time last year. And looking at my training logs since then, it does seem to be the case.
I’m still frustrated with my 5k PB. I feel I should be able to set a faster time, and this time next week I’ll be about to race and hope to finally break the sub-20 goal I set around this time last year. Slow progress maybe, but I feel fitter and more confident than this time last year, and I am running well despite carrying some extra bulk at the moment.
I always intended to run a spring marathon in 2016, and with London unceremoniously rejecting me again, I plumped for Manchester again as the timing works out quite well for me. I have a score to settle there. Despite finishing in a time I am immensely proud of (3:20:32) I missed out on my goal by 33 seconds. Up until 20 miles I was on for sub 3:15 and fell apart in the last 10k.
My mission this year, is to run sub 3:15 (And actually as close to 3:10 as I can) as a stepping stone to an Autumn marathon in Bournemouth (As Berlin also rejected me in their poxy ballot!) and try and get as close to 3:05 as I can.
You see, 3:05 is the “Good for Age” time for London. If I run a sub 3:05 I can apply for that and don’t need to go into the ballot! Unfortunately next Autumn is too late to get a qualifying time for London 2017, but it will be within the qualifying period for London 2018. And if I don’t make it next autumn, I have another chance in Spring 2017.
Yes its long term, and yes relies on a lot of factors, but its always good to have a goal. Step 1 is Manchester 2016.
So, time to get training for it. Unfortunately though, one of the best motivational tools around, Jantastic, is not running this year. I’m a bit gutted. It was great to participate in and made for good banter amongst our local team. It also helped me retain focus and consistency. Thankfully I still have SOME self discipline though! As long as I have a plan, I have a chance.
I’ve spent the last month or so building up my base mileage in my legs and I’m comfortably doing around 50m a week now, which I am confident will help me with this years plan of attack. Once again, I am using Pfitzinger and Douglas Up to 55m training plan. I have made some modifications to it in order to address some of the lessons I learned during last years campaign. Many of them are answers to the following question:
Why did I fall apart at the 20 mile mark?
What else would help me improve?
What did I do right last time?
Based upon P&D, here is the plan I’ve put together. This isn;t quite as is prescribed in the book, I will highlight the changes I have made so no-one misinterprets it.
I have thought very carefully about the changesd made to this, in line with the teachings of the book. If you just pull the training schedule from here or even the book without reading and understand the key principles then it won;t do you any good. Go buy it, read it, follow the plan, and bag yourself a PB.
Mesocycle 1: Endurance
Mesocycle 2: Lactate Threshold + Endurance
Mesocycle 3: Race Preparation
Mesocycle 4: Taper and Race
Following my departure as Yeovil Montacute parkrun Event Director, the team surprised me by awarding me the “parkrunner of the month” for my services to the event, which I was chuffed as nuts about! The prize was a free pair of professionally fitted trainers.
This past weekend I finally got a chance to redeem the prize and visited my “local” (45 miles away) Sweatshop in Bristol, where I fully intended to make the most of the gait analysis and fitting experience.
My first “Gait Analysis” took place some time after my first half marathon. I visited Go Outdoors in Basingstoke, and it wasn’t the most thorough experience. Quite literally the bloke just looked at the sole of my shoes and decided that I should wear Salamon GTXs. Hardly scientific, no treadmill running at all to look at my gait cycle, and it felt a bit like I was being rushed or not treated seriously. Either way, the shoes themselves didn’t do my any damage, and I continued in them until I ran the Paris Marathon.
Paris turned out to be their last outing (I went through 2 pairs), as they’d all but fallen apart by the time I got back to the hotel, and I left them in the room on departure. I would have liked to have kept them but they really smelled and needed the room in my case… so much for sentiment!
After Paris and after a week off running I thought it was time to get re-analysed. I’d progressed a lot as a runner, and thought I’d best get checked out at my most local store, Tri UK. This experience was much better than it was at Go Outdoors. I actually ran on the treadmill, they showed me the video and we tried out various shoes to correct my overpronation. The downside here was they were exclusively Asics. Not a problem really, they are a great running brand, but due to the limited options there was no real way to check the ones I tried on really were the best across the market.
Either way, I’ve been wearing Asics Gel Kayanos for the last 18 months, and I love them. But I wanted to make sure the shoes I was wearing were the right ones and weren’t causing my underlying injuries, so the visit to Sweatshop would have been well worth the visit, rather than just buying the same old pair online.
It was a bit odd walking into a David Lloyd Leisure Centre in order to find the shop, but once inside it was just like any other Sweatshop. In fact it actually seemed a bit better stocked than Reading, and has a wide range of brands, unlike the Nike exclusive shop in Exeter. Finding it wasn’t easy, as there was no signage for the shop itself at all. If I hadn’t checked on the website, I would never have known it was actually inside the leisure center.
The chap that served me was extremely knowledgable. He asked me all about my running background, if I’d had any injuries etc before getting my on a foot analysis machine. The purpose, it seemed, was to sell me custom insoles – obviously a value add/upsell service that they are trying to punt to customers in order to help prevent foot related injury.
What he was saying made sense. As a species we evolved as front foot walkers, which meant the foot arch and plantar fascia were stretched and exercised while walking and running. Nowadays, we are heel walkers and (generally speaking) runners, so the foot arch doesn’t get stretched in the same way which leads to your foot rolling inwards – overpronating. This can lead additionally lead to tension in the Plantar Fascia which can also lead to other problems in the achilles and calf, and of course then you overcompensate in the other leg. It was a pretty compelling argument. The long term cure was to run with your toes in an elevated position. This should, over time, stretch the muscles in the foot to counter the tightness and correct your pronation and be the cure to all of your running ailments!
The sale itself was for custom insoles moulded to your foot with the toes elevated that you slip into your trainers. But at £45 quid it seemed a bit steep and I figured I’d go and research them a bit (which I’m sure I’ll get around to at some stage… maybe). He did mould the soles anyway (Apparently they can get remoulded) so I could see what it was like running in them during my analysis.
The lad in the shop when to get me a pair of neutral shoes to run in and came out with some adidas Ultra Boosts. WOW. They were so lightweight and so comfortable running in them felt effortless (Well, as effortless as can be given my awkward running on a hangover on a dreadmill).
He then showed me the footage, as well as explained each stage as we cycled through my stride and showed me where my foot was rolling in. It was clear as day that I am definitely still an overpronator!
We then looked at the stability shoes on the market which are typically recommended for overpronators and we looked at the Nike Zoom Structure (I think), adidas Sequence Boost, and the newest model of my old favourite, the Gel Kayano 22. These were largely my own selections, purely because I a) liked the Nike brand and wear Nike clothing all the time, b) I’d heard great things about the Boost technology. I’m sure I would have been able to try Brooks, Mizuno, New Balance if I liked but I wanted to try these three.
The Nike’s were so comfortable and looked fantastic. I loved them, however I made the decision going into this process that I’d go with the shoes that made the best correction to my overpronation. They did a very good job but there was still a small roll to my foot. The guy said that they looked pretty good, but said we are best to try all three, which I agreed with.
We then went to the adidas. Even lighter than the Nike’s and even more comfortable, but noticeably less support than the Nike’s.
Finally, we went to the Gel Kayano 22s. After going through the 20s and the 21s with barely a change between them, the 22s are a big departure from the norm. A completely remodelled upper, different material and different build to the structure of the upper too have made them hug the foot much better and also seem to be a lot lighter (10 grams according to the literature). They look much more modern and seem to have learned from their competitors who have similar technologies in place. But the most important thing was the treadmill test. Bang. it was immediately obvious that this totally corrected my pronation.
So I ended up with the same shoes as I always get. But I wear them now with a renewed confidence that I am in the right shoes for the job, and confidence as a runner can do wonders from a psychological point of view.
I have to applaud the chap who served me who was patient, knowledgeable and experienced and know exactly what he was doing. It was an incredibly pleasurable shopping experience, made even better by the fact that I wasn’t paying!
If you need a gait analysis, I recommend Sweatshop. Great range, great service, great knowledge. Thank you for a fantastic experience.