Today's mission was to run 45 minutes at marathon pace. In my case that's about 4 miles, or to be more scientifically accurate, 4 and a bit. And after rushing back from work, I had the opportunity to run at just after 6pm in the spring evening daylight, so much nicer than the cold winter evenings or the treadmill in the conservatory.
I'm still feeling a bit heavy-legged from Sunday, so set off struggling a little bit. But to me honest that probably kept my pace honest - usually I run about 10 minute miles over smallish distances but I need to admit that I am closer to 11 or 11.5 minute miles over the course of a long run. And after a mile or so I felt no worse, and it's actually nice at this stage of training to know that a run in excess of four miles on the streets holds no fears. Sure enough I completed my route without incident.
Of course there was the usual problem of an irritating song in my head - as I set off determined to banish Shania Twain, I chuckled to myself how an old Dulux advert from the eighties got stuck in my head all the way round on a previous run. 1.84 seconds later, the same Dulux advert from the eighties got stuck in my head. All the way round. But enough about that.
The run was a success - about 4.15 miles in 46 minutes, which should be good pace over 26 miles. Sounds easy when you put it like that ...
Tuesday, 31 March 2009
Monday, 30 March 2009
Recovery Run
I'm on a proper training schedule now - I've had a fantastic offer of help from now to the big day from a personal trainer and after last Sunday's debacle I'd be mad not to take it. Having already messed it up slightly by running on Sunday instead of Saturday I owe it to her and myself to follow the rest of the schedule.
So, that is why I ran today. It seems mad - the day after a long run. My legs are still aching, albeit slightly, mainly just when I get up from my chair or walk downstairs. But the idea of a recovery run, I'm told, is to loosen the legs and help disperse waste products from the muscles. Well I knew I needed the former, if not the latter.
Twenty minute easy run - for minutes one to five I was cursing, feeling barely able to run and no different to mile fifteen yesterday. But before I knew it, it actually started to feel better. And as often happens on these things, minutes nineteen and twenty were the best two (though I was perfectly happy to stop!).
Legs loosened, check. Waste products dispersed from muscles, well presumably ... check.
So, that is why I ran today. It seems mad - the day after a long run. My legs are still aching, albeit slightly, mainly just when I get up from my chair or walk downstairs. But the idea of a recovery run, I'm told, is to loosen the legs and help disperse waste products from the muscles. Well I knew I needed the former, if not the latter.
Twenty minute easy run - for minutes one to five I was cursing, feeling barely able to run and no different to mile fifteen yesterday. But before I knew it, it actually started to feel better. And as often happens on these things, minutes nineteen and twenty were the best two (though I was perfectly happy to stop!).
Legs loosened, check. Waste products dispersed from muscles, well presumably ... check.
Sunday, 29 March 2009
He's back!
Today my mission was to run for three hours - expecting to cover anything from 15 to 17 miles but endurance was most important. Also just as important was to banish the memory of my dismal run last Sunday.
I set out and all seemed fine - as always I seemed to struggle with a bit of stitch in the first mile or two. I don't really know why this is, whether it's because my breakfast hadn't settled properly or whether it's because I'm still trying to find the pace I'm not sure. But I did manage to run through it this time.
I run iPodless when I do my long runs through the Oxfordshire villages, since it just doesn't seem right when it's such a nice day in natural surroundings. And more importantly I need to watch the traffic, since there are no pavements for me to run on. The downside of this ... within seconds of leaving the house a song implants itself in my head and stays there, with me running monotonously in time with it. And I have no control of which song it is. 4000 songs on my iPod, none of them are Shania Twain (for good, obvious reasons), but it was she who came and lodged herself there the whole time.
The other thing I like to do is revisit past failures. I visualise gravestones on the side of the road marking the spot where a previous run has failed and descended into walking, and aim to run comfortably past them the next time. There are now a few all over Bicester and surrounding villages, and the latest, the scene of my walking before Stratton Audley last Sunday, was comfortably passed.
At 5 miles or so is a crossroads. The signs say Bicester (left), Stoke Lyne (ahead) and Fringford (right), but they may as well say "Shortcut home", "Long run", and "Even longer run" respectively. I turned right, and feel good about myself that I did. The extra loop I added through Fringford and Hethe turned out to be very hilly, and I felt good that I negotiated them OK, but maybe paid for that later ...
After that loop the distance continuing on with my planned route or retracing my steps was about the same, and at this point I spontaneously decided to retrace my steps, so as to avoid the busy road and ring road. Two hours in, I was back at Stratton Audley, and checked the time on the church steeple. I anticipated I might get home at about 2:40, and need to run an extra mile or two along the ring road to hit three hours.
In the end, I made it home, after 2hrs 55minutes or so, and clocked the run as about 15.3 miles. But the last hour, in particular the last half hour, was painful. I had almost nothing left in the tank, and was trying to motivate myself so hard not to walk, especially as my running pace now was so slow. I did it, but only because my home was at the end, I really think I was starting to struggle at that point. Certainly no extra bits at the end.
Overall I'm delighted to have overcome the difficulties of last week. Once again I have run further, and for longer, than I ever have before. I feel really close to my limit now - my trainer has been great for help, advice and motivation and is going to need to be a genius to up my game for next week and up to marathon day. But hey, after last week, I'm back! And I'm happier, even if I now want to throttle Shania Twain!
I set out and all seemed fine - as always I seemed to struggle with a bit of stitch in the first mile or two. I don't really know why this is, whether it's because my breakfast hadn't settled properly or whether it's because I'm still trying to find the pace I'm not sure. But I did manage to run through it this time.
I run iPodless when I do my long runs through the Oxfordshire villages, since it just doesn't seem right when it's such a nice day in natural surroundings. And more importantly I need to watch the traffic, since there are no pavements for me to run on. The downside of this ... within seconds of leaving the house a song implants itself in my head and stays there, with me running monotonously in time with it. And I have no control of which song it is. 4000 songs on my iPod, none of them are Shania Twain (for good, obvious reasons), but it was she who came and lodged herself there the whole time.
The other thing I like to do is revisit past failures. I visualise gravestones on the side of the road marking the spot where a previous run has failed and descended into walking, and aim to run comfortably past them the next time. There are now a few all over Bicester and surrounding villages, and the latest, the scene of my walking before Stratton Audley last Sunday, was comfortably passed.
At 5 miles or so is a crossroads. The signs say Bicester (left), Stoke Lyne (ahead) and Fringford (right), but they may as well say "Shortcut home", "Long run", and "Even longer run" respectively. I turned right, and feel good about myself that I did. The extra loop I added through Fringford and Hethe turned out to be very hilly, and I felt good that I negotiated them OK, but maybe paid for that later ...
After that loop the distance continuing on with my planned route or retracing my steps was about the same, and at this point I spontaneously decided to retrace my steps, so as to avoid the busy road and ring road. Two hours in, I was back at Stratton Audley, and checked the time on the church steeple. I anticipated I might get home at about 2:40, and need to run an extra mile or two along the ring road to hit three hours.
In the end, I made it home, after 2hrs 55minutes or so, and clocked the run as about 15.3 miles. But the last hour, in particular the last half hour, was painful. I had almost nothing left in the tank, and was trying to motivate myself so hard not to walk, especially as my running pace now was so slow. I did it, but only because my home was at the end, I really think I was starting to struggle at that point. Certainly no extra bits at the end.
Overall I'm delighted to have overcome the difficulties of last week. Once again I have run further, and for longer, than I ever have before. I feel really close to my limit now - my trainer has been great for help, advice and motivation and is going to need to be a genius to up my game for next week and up to marathon day. But hey, after last week, I'm back! And I'm happier, even if I now want to throttle Shania Twain!
Friday, 27 March 2009
One month to go
Today I decided to do a gentle run - 40 minutes or so at easy pace on a treadmill. This week has been a tricky one for me, following the weekend's disappointment, as I have still been suffering a little with headaches and hay fever. Original intention was to run yesterday but I put that off.
However yesterday I got some great advice - a personal trainer I have got to know has given me detailed advice to get me from my current state to a marathon runner in four weeks, and I will be doing everything I can to stick to it. I'm incredibly grateful for this help!
First thing of all, I've broken two rules of advice already today on day one. First of all was to rest today ... however I'm not sure that took account of my inactivity this week so I preferred to get back running. Really I just want to feel like a runner again! I think to do my long run at the weekend without one more additional run would have been mentally very difficult. So essentially I've swapped yesterday for today in my plan.
Second was to stay off the treadmill! I completely agree that this isn't simulating marathon running enough. But today was late and this was an "extra" run ... but there will now be a metaphorical blanket thrown over the treadmill.
I have diet advice too but I won't bore you with that ... but a final change is to try the long runs on Saturdays, which means that tomorrow I will be trying a three hour run! Will be aimining for elapsed time rather than distance but I estimate this would be 16 miles or so. We'll see - wish me better luck than last weekend!
However yesterday I got some great advice - a personal trainer I have got to know has given me detailed advice to get me from my current state to a marathon runner in four weeks, and I will be doing everything I can to stick to it. I'm incredibly grateful for this help!
First thing of all, I've broken two rules of advice already today on day one. First of all was to rest today ... however I'm not sure that took account of my inactivity this week so I preferred to get back running. Really I just want to feel like a runner again! I think to do my long run at the weekend without one more additional run would have been mentally very difficult. So essentially I've swapped yesterday for today in my plan.
Second was to stay off the treadmill! I completely agree that this isn't simulating marathon running enough. But today was late and this was an "extra" run ... but there will now be a metaphorical blanket thrown over the treadmill.
I have diet advice too but I won't bore you with that ... but a final change is to try the long runs on Saturdays, which means that tomorrow I will be trying a three hour run! Will be aimining for elapsed time rather than distance but I estimate this would be 16 miles or so. We'll see - wish me better luck than last weekend!
Wednesday, 25 March 2009
Week 35
Just counted back - this is the start of week 35 of my training!
It's true, I'm still beating myself up about my wasted long run last Sunday. I do a lot of telling people not to worry when they have bad days and bad runs, as through meeting people through Save the Rhino, through Facebook, Twitter, this blog and at Silverstone, I am gradually meeting more and more people in similar situations to me. But as with all things, it's much easier to dish out advice than to take it.
This blog entry is for yesterday's run. Not enough time for anything very long, I did thirty minutes on the treadmill running on the full incline. As usual, in the conservatory and uphill, though short, it is some workout.
Another problem, looking back on recent runs, is sometimes I run without a target. Look at last week - a week of interval training where I just picked a few songs to run to and ran when I was ready to stop, a run on the streets where I allowed myself to decide en route whether to do 3.5 or 7 miles, or anything in between, and then in my long run I was just too aware of all the options for cutting back to Bicester and making my 16 mile run pretty much any shorter distance I wanted.
Though these options will always be there, I need to stop giving myself these options to bail out except in an emergency. I need to push myself harder and be mentally stronger to get the marathon distance completed in one month's time.
Also yesterday I visited the Save the Rhino headquarters in London for the third time. The harsh reality of two separate situations hit me - the pitifully low numbers of all five separate rhino species, and the lofistics and reality of Marathon day next month. I am genuinely terrified - and for the first real time in this blog need to grovel for sponsorship help to get me towards my target (http://www.justgiving.com/neilrichards1), as my fundraising seems to be on a similar lull to my running ...
It's true, I'm still beating myself up about my wasted long run last Sunday. I do a lot of telling people not to worry when they have bad days and bad runs, as through meeting people through Save the Rhino, through Facebook, Twitter, this blog and at Silverstone, I am gradually meeting more and more people in similar situations to me. But as with all things, it's much easier to dish out advice than to take it.
This blog entry is for yesterday's run. Not enough time for anything very long, I did thirty minutes on the treadmill running on the full incline. As usual, in the conservatory and uphill, though short, it is some workout.
Another problem, looking back on recent runs, is sometimes I run without a target. Look at last week - a week of interval training where I just picked a few songs to run to and ran when I was ready to stop, a run on the streets where I allowed myself to decide en route whether to do 3.5 or 7 miles, or anything in between, and then in my long run I was just too aware of all the options for cutting back to Bicester and making my 16 mile run pretty much any shorter distance I wanted.
Though these options will always be there, I need to stop giving myself these options to bail out except in an emergency. I need to push myself harder and be mentally stronger to get the marathon distance completed in one month's time.
Also yesterday I visited the Save the Rhino headquarters in London for the third time. The harsh reality of two separate situations hit me - the pitifully low numbers of all five separate rhino species, and the lofistics and reality of Marathon day next month. I am genuinely terrified - and for the first real time in this blog need to grovel for sponsorship help to get me towards my target (http://www.justgiving.com/neilrichards1), as my fundraising seems to be on a similar lull to my running ...
Sunday, 22 March 2009
After the Lord Mayor's show
Well the last post will never do ... it has been a bad day but I shouldn't just sulk and hide behind it. I know a few runners now who I have either met or talk to online, and on days they have like this, I would be the first to write it off as a bad day or a blip, and nothing to get too wound up about. It's so hard to follow your own advice though ...
I've entitled this "After the Lord Mayor's show" as I was always worried that in focusing so much of my efforts on Silverstone, this day, running further, with no marshals, no crowds, and no company, would be hard work and a possible anti-climax. And so it turned out.
So what happened? I had a route planned out for a little over 15 miles (my usual 14 mile route with an extra detour through Fringford and Hethe part way. But within minutes of starting this morning I didn't feel great. It was a gorgeous morning, and at 9:30am it was not too hot.
I felt it was getting difficult to breathe and also my legs felt very heavy. I am suffering a little bit at the moment, and I'm not sure whehter it's hay fever from the newly mown verges in the country, or just some mild sniffles, but was really being affected as I ran. Unfortunately as I approached about 3 miles I found to my annoyance that I'd slowed down and started to walk.
So much of this is mental - my brain was furious when it looked down and saw my feet walking so early. And then as soon as I had walked my mind was not in it, the run was officially a failure and there was nothing more for me to gain. At Stratton Audley I sat down outside a pub for 30 seconds or so where I decided what to do, blew my nose properly and swigged on my energy drink. My mind told me to take the Bicester shortcut back home, and having decided to do that I ran straight past the Bicester shortcut. The part of my brain that determines my running just wouldn't allow it, however it didn't last and the next opportunity I cut back towards Bicester.
By this point, I was walking a lot - though I could start running again I didn't see the point, having failed in my mission. I hated myself for thinking like that, but brain, legs and common sense were not working in perfect harmony.
In the end, by the time I got home I had covered just over 8 miles. It's possible I walked as much as half of it though, though I am not entirely sure.
An online personal trainer friend has offered to give me a little free advice. One of her questions was what did I eat this Friday and Saturday? Well, Saturday night I think I was quite good, and cooked and ate a lot of pasta. However ... earlier Saturday my lunch was KFC and Friday night my dinner was a huge Indian takeaway with a couple of glasses of wine. I haven't got my advice yet but I think I may have stumbled on my biggest problem this weekend - there is more to the preparation than just eating pasta the night before. Next week I am determined to hit 15 miles plus, and there will be no KFC or takeaway Indian next week for sure ...
I've entitled this "After the Lord Mayor's show" as I was always worried that in focusing so much of my efforts on Silverstone, this day, running further, with no marshals, no crowds, and no company, would be hard work and a possible anti-climax. And so it turned out.
So what happened? I had a route planned out for a little over 15 miles (my usual 14 mile route with an extra detour through Fringford and Hethe part way. But within minutes of starting this morning I didn't feel great. It was a gorgeous morning, and at 9:30am it was not too hot.
I felt it was getting difficult to breathe and also my legs felt very heavy. I am suffering a little bit at the moment, and I'm not sure whehter it's hay fever from the newly mown verges in the country, or just some mild sniffles, but was really being affected as I ran. Unfortunately as I approached about 3 miles I found to my annoyance that I'd slowed down and started to walk.
So much of this is mental - my brain was furious when it looked down and saw my feet walking so early. And then as soon as I had walked my mind was not in it, the run was officially a failure and there was nothing more for me to gain. At Stratton Audley I sat down outside a pub for 30 seconds or so where I decided what to do, blew my nose properly and swigged on my energy drink. My mind told me to take the Bicester shortcut back home, and having decided to do that I ran straight past the Bicester shortcut. The part of my brain that determines my running just wouldn't allow it, however it didn't last and the next opportunity I cut back towards Bicester.
By this point, I was walking a lot - though I could start running again I didn't see the point, having failed in my mission. I hated myself for thinking like that, but brain, legs and common sense were not working in perfect harmony.
In the end, by the time I got home I had covered just over 8 miles. It's possible I walked as much as half of it though, though I am not entirely sure.
An online personal trainer friend has offered to give me a little free advice. One of her questions was what did I eat this Friday and Saturday? Well, Saturday night I think I was quite good, and cooked and ate a lot of pasta. However ... earlier Saturday my lunch was KFC and Friday night my dinner was a huge Indian takeaway with a couple of glasses of wine. I haven't got my advice yet but I think I may have stumbled on my biggest problem this weekend - there is more to the preparation than just eating pasta the night before. Next week I am determined to hit 15 miles plus, and there will be no KFC or takeaway Indian next week for sure ...
Shocker ...
Well today was supposed to be 15-16 miles. It wasn't. I ran some miles, I walked some miles, I came home early. I've had a shocker and I'm glad it wasn't last week - just now have to spend the next five weeks hoping I won't have a day like this on the day ...
Saturday, 21 March 2009
Hay Fever, Heat and Pavements
Well I've got my excuses over already and placed them in full view in the title for all to see. I'm sure it would have been a snappier and more alliterative blog title if I could have found a synonym for Pavements that begins with H but never mind ...
My second midweek run has ended up being on Saturday morning, and this time it occurred to me that recently my long runs have been on roads and my shorter ones on the treadmill, so I have not been on the pavements of Bicester for a while. I set off on my standard 3.5 mile loop, with the intention of running anything from 3.5 to 7 miles, depending on if I wanted to stop, add some fiddly bits or do a second full loop.
As it happens, this was a tough run. The lovely spring weather meant there was not a cloud in the sky, and the council had mown all the grass verges. I felt quite sniffly all round and it looks like hay fever will be something I may have to contend with. Hopefully less so in London next month, but the immediate concern is Oxfordshire now. In addition to this, the hot weather meant it genuinely was hard work.
And in the end, I put in a small extra bit round the estate, checked my distance when I got back, and it seems I've done about 4.2 miles in 42 minutes. Good even pace and easy maths! But it pales into insignificance compared to the distances I have to do now. Already have a 16.5 mile route planned for tomorrow, it's just madness considering those distances let alone running them, but I have worked out a 2 mile shortcut if it's all too much ...
My second midweek run has ended up being on Saturday morning, and this time it occurred to me that recently my long runs have been on roads and my shorter ones on the treadmill, so I have not been on the pavements of Bicester for a while. I set off on my standard 3.5 mile loop, with the intention of running anything from 3.5 to 7 miles, depending on if I wanted to stop, add some fiddly bits or do a second full loop.
As it happens, this was a tough run. The lovely spring weather meant there was not a cloud in the sky, and the council had mown all the grass verges. I felt quite sniffly all round and it looks like hay fever will be something I may have to contend with. Hopefully less so in London next month, but the immediate concern is Oxfordshire now. In addition to this, the hot weather meant it genuinely was hard work.
And in the end, I put in a small extra bit round the estate, checked my distance when I got back, and it seems I've done about 4.2 miles in 42 minutes. Good even pace and easy maths! But it pales into insignificance compared to the distances I have to do now. Already have a 16.5 mile route planned for tomorrow, it's just madness considering those distances let alone running them, but I have worked out a 2 mile shortcut if it's all too much ...
Wednesday, 18 March 2009
Latest run and Silverstone photos
Well the first run after Silverstone and it's back to the treadmill and interval training. To be honest, most of my thinking right now is looking back to the half marathon and five and half weeks forward to London. As with previous interval training days I went through an album with the intention of fast running every third track.
Sure enough, after nine tracks of an album I had 33 minutes under my belt so we can assume I ran 3 and half miles or so. Three of the nine tracks were run faster as planned, though as usual in the conservatory the effect was more like a sauna.
The main thing is, touch wood, that I have been very lucky so far. Potentially this would have been the time to tentatively test aches and pains from Silverstone excesses, having run the furthest stretch in one go than I have ever done before. But honestly I have no such aches, pains or blisters ... as I write all is fine!
So here are some pictures from Silverstone instead!
Sure enough, after nine tracks of an album I had 33 minutes under my belt so we can assume I ran 3 and half miles or so. Three of the nine tracks were run faster as planned, though as usual in the conservatory the effect was more like a sauna.
The main thing is, touch wood, that I have been very lucky so far. Potentially this would have been the time to tentatively test aches and pains from Silverstone excesses, having run the furthest stretch in one go than I have ever done before. But honestly I have no such aches, pains or blisters ... as I write all is fine!
So here are some pictures from Silverstone instead!
Smug sense of achievement at the finish:  |
Becki - my running partner for the day  |
Relief at the end - love the Hearing Dogs sausage dog trundling behind!  |
Monday, 16 March 2009
Silverstone
Yesterday was the Silverstone Half Marathon. For all those who want the facts, not the waffle, and can't be bothered to read down, I completed it, in 2 hours, 30 minutes and some seconds, the number of which escapes me at the moment.
Well there were a lot of nerves, not entirely sure why as physically it ought to have been something I could do OK given my performance on the last two Sundays, but on the day I would be proving myself in public, and in the company of other runners for the charity. Just not something I've ever done before! Tasks like attaching the race number to my running vest with four safety pins, and attaching the race chip to my running shoes, were nigh on impossible when you combined my usual uncoordination with my shaking hands, and I was still attending to all these things when my parents arrived, who were coming to give support and take me to the track.
A well timed call from fellow rhino runner Emma alerted me to the fact that queues were already forming on the A43 and that if I hadn't left, to leave now. So, we did, with perhaps a little more panic. Still, we made it to the circuit in good time and fortuitously bumped into the Save the Rhino team (you'd have thought the three huge lifelike but dismembered costumes in the car park would have given it away …).
I began the race in the company of Becki, running in her home made imrpovised rhino costume. Her website is here: http://beckisavestherhinos.wordpress.com - her fundraising efforts are herculean compared to mine, so anyone who is thinking of sponsoring me still, please do (you know where to go, it's http://www.justgiving.com/neilrichards1), but please check her efforts out too and see if you can squeeze a little more at http://www.justgiving.com/beckisavestherhinos. And to cut a long story short, I ran the whole race in her company too. This helped so much - they always say (whoever "they" are) to run with company and to be comfortable enough to hold a conversation, again, something I'd never done.
It was actually a gorgeous day - have heard reports of some runners getting a little sunburnt. Certainly there was sun in the first mile or two, and then at intervals throughout, but when the sun went behind a cloud it was fine and a little breezy. It's not the most scenic of runs, with little in the way of milestones, apart from mile markers, but the race went quickly enough. Becki planned a walk at 7 miles, then 8, and I had no intention of talking her out of it but did say that I at least wanted to *try* and run the whole thing. In the end, I think we were both struggling by 11 miles but the realisation of the 12 mile marker round the corner gave us both a second wind knowing that there was no point walking by that stage, only a mile to go! So I think, despite both mentioning we had no problem whatsoever with stopping and walking if we had to, we both inadvertently made sure that each other ran the whole 13.1 miles.
And I think it was all bluff from Becki anyway as with a stunning sprint finish I was left a few seconds behind but I don't care and was delighted to finish after running the whole way. The time was about 11.5 minute mile pace, and in truth I think I'm a little faster. But I don't care about the time, and who's to say that if I had run at 10 or 10.5 minute mile pace that I wouldn't have had to stop and walk at some point? If I can run the London Marathon in or around 5 hours I'll be delighted.
Big thank you to my parents for coming down to watch and offer support - I'll sort out some pictures from the event to go up soon.
Well there were a lot of nerves, not entirely sure why as physically it ought to have been something I could do OK given my performance on the last two Sundays, but on the day I would be proving myself in public, and in the company of other runners for the charity. Just not something I've ever done before! Tasks like attaching the race number to my running vest with four safety pins, and attaching the race chip to my running shoes, were nigh on impossible when you combined my usual uncoordination with my shaking hands, and I was still attending to all these things when my parents arrived, who were coming to give support and take me to the track.
A well timed call from fellow rhino runner Emma alerted me to the fact that queues were already forming on the A43 and that if I hadn't left, to leave now. So, we did, with perhaps a little more panic. Still, we made it to the circuit in good time and fortuitously bumped into the Save the Rhino team (you'd have thought the three huge lifelike but dismembered costumes in the car park would have given it away …).
I began the race in the company of Becki, running in her home made imrpovised rhino costume. Her website is here: http://beckisavestherhinos.wordpress.com - her fundraising efforts are herculean compared to mine, so anyone who is thinking of sponsoring me still, please do (you know where to go, it's http://www.justgiving.com/neilrichards1), but please check her efforts out too and see if you can squeeze a little more at http://www.justgiving.com/beckisavestherhinos. And to cut a long story short, I ran the whole race in her company too. This helped so much - they always say (whoever "they" are) to run with company and to be comfortable enough to hold a conversation, again, something I'd never done.
It was actually a gorgeous day - have heard reports of some runners getting a little sunburnt. Certainly there was sun in the first mile or two, and then at intervals throughout, but when the sun went behind a cloud it was fine and a little breezy. It's not the most scenic of runs, with little in the way of milestones, apart from mile markers, but the race went quickly enough. Becki planned a walk at 7 miles, then 8, and I had no intention of talking her out of it but did say that I at least wanted to *try* and run the whole thing. In the end, I think we were both struggling by 11 miles but the realisation of the 12 mile marker round the corner gave us both a second wind knowing that there was no point walking by that stage, only a mile to go! So I think, despite both mentioning we had no problem whatsoever with stopping and walking if we had to, we both inadvertently made sure that each other ran the whole 13.1 miles.
And I think it was all bluff from Becki anyway as with a stunning sprint finish I was left a few seconds behind but I don't care and was delighted to finish after running the whole way. The time was about 11.5 minute mile pace, and in truth I think I'm a little faster. But I don't care about the time, and who's to say that if I had run at 10 or 10.5 minute mile pace that I wouldn't have had to stop and walk at some point? If I can run the London Marathon in or around 5 hours I'll be delighted.
Big thank you to my parents for coming down to watch and offer support - I'll sort out some pictures from the event to go up soon.
Friday, 13 March 2009
Last run before Silverstone
Still not really sure what to do on the non-long runs. Two problems really, one is the motivation of a run that's not going to push me further than I've done before, and one is the lack of time on weekdays. Another week, I'd have the second of my three runs on a Saturday, but with Silverstone to run on Sunday I don't want to run the day before, so it's time to squeeze in a run on Friday.
Anyhow, not much to write, I cranked the treadmill up to its highest incline (he says, like there's a mountainous setting, I'm sure it's only a degree or two) and ran for just under half an hour at my usual pace. It's quite a workout as I work up quite some sweat on the treadmill indoors, but thirteen miles it isn't.
Details of Silverstone are here: http://www.adidashalfmarathon.com/ and hopefully blogs and photos to come. I'm actually quite terrified ...
Anyhow, not much to write, I cranked the treadmill up to its highest incline (he says, like there's a mountainous setting, I'm sure it's only a degree or two) and ran for just under half an hour at my usual pace. It's quite a workout as I work up quite some sweat on the treadmill indoors, but thirteen miles it isn't.
Details of Silverstone are here: http://www.adidashalfmarathon.com/ and hopefully blogs and photos to come. I'm actually quite terrified ...
Wednesday, 11 March 2009
More Interval Training
Another attempt at interval training today. Once again the motivation for the non-Sunday runs is difficult. The days have passed where every run was a potential personal best, now that only happens on Sundays, so today I wanted to try and get some faster bursts in.
My plan was to choose an album on my iPod, then run for its length. Each third song I would up the speed on the treadmill to a faster pace. It seemed to work well this time - as always my mind is more focussed on Silverstone on Sunday and then the small matter of London. TMBG's album got me through with sprints on songs 3,6,9 and 12.
But it was mission accomplished - 36 minutes or so, probably at an average of 9 and a bit minute miles. Next stop, who knows, but the one after that is the half marathon. Touch wood, I'm lurgy free, everything is still pain free and in good working order
My plan was to choose an album on my iPod, then run for its length. Each third song I would up the speed on the treadmill to a faster pace. It seemed to work well this time - as always my mind is more focussed on Silverstone on Sunday and then the small matter of London. TMBG's album got me through with sprints on songs 3,6,9 and 12.
But it was mission accomplished - 36 minutes or so, probably at an average of 9 and a bit minute miles. Next stop, who knows, but the one after that is the half marathon. Touch wood, I'm lurgy free, everything is still pain free and in good working order
Sunday, 8 March 2009
Personal best
Get me - I'm being all marathon runner now! Carb loading last night (always used to be known as eating pasta and making enough for seconds, now has a posh name) and this morning I prepared for my latest long Sunday run. The plan was to retrace my steps from last Sunday and ultimately see if I could run the full 14 mile distance.
If I can't run the full distance I did have other targets:
a) Run further in one go than last time (previously 11 miles - 13 would be nice!)
b) Run more overall than last time (previously 12.5 miles - 13 would be nice!)
c) Beat the overall time (previously about 2:25 - 2:30)
The weather forecast was for sunshine at 9am, heavy sleet at noon, and sunshine again at 3pm. So I set off just after 9am. Once again the first half mile or so is a killer - I got a bit of stitch right away, then again at a couple of miles. I'm just glad now I can run through this if it comes early, and once again the middle phase goes a lot more smoothly.
Running on the roads, I only hit a busy road when I cover 2 miles of the B4100, about 7 miles in. Until then I only passed three oncoming cars in the first seven miles. Big thank you to the cars heading from Bicester to the A43 - almost all give me a very wide birth and are rewarded with a tired friendly acknowledgement. Only 2 or 3 cars didn't follow this rule, and got a strategic two finger salute along the drinks bottle for their efforts!
So how did I do against my targets? I ran on to Bucknell and past the point where I stopped to walk last week. On to the ring road, I ran further but did stop just before the Banbury Road roundabout. So I ran a little under 12.5 miles off the bat. Target (a) hit but unfortunately not the full marathon distance or 14 mile distance of the route.
I struggled a little to start again after walking, but did run a little less than a mile again in a couple of stints when I restarted. So I think I ran about 13 miles in total, walking one male. Target (b) hit. The time was about the same as last time - I'm not sure why, but I'm not really that bothered about times apart from as a guide. I think my walking was quite slow as I seemed to have a little less left in my tank when I stopped, but am still on target for sub 5 hours if I can keep this up.
Best of all, I beat the weather. As I crawled upstairs and ran a hot bath I heard very stormy winds lashing rain and sleet against the windows. Half of me wouldn't have minded running in the rain as I haven't done that yet - would not want to try it for the first time at Silverstone in one week's time ...
If I can't run the full distance I did have other targets:
a) Run further in one go than last time (previously 11 miles - 13 would be nice!)
b) Run more overall than last time (previously 12.5 miles - 13 would be nice!)
c) Beat the overall time (previously about 2:25 - 2:30)
The weather forecast was for sunshine at 9am, heavy sleet at noon, and sunshine again at 3pm. So I set off just after 9am. Once again the first half mile or so is a killer - I got a bit of stitch right away, then again at a couple of miles. I'm just glad now I can run through this if it comes early, and once again the middle phase goes a lot more smoothly.
Running on the roads, I only hit a busy road when I cover 2 miles of the B4100, about 7 miles in. Until then I only passed three oncoming cars in the first seven miles. Big thank you to the cars heading from Bicester to the A43 - almost all give me a very wide birth and are rewarded with a tired friendly acknowledgement. Only 2 or 3 cars didn't follow this rule, and got a strategic two finger salute along the drinks bottle for their efforts!
So how did I do against my targets? I ran on to Bucknell and past the point where I stopped to walk last week. On to the ring road, I ran further but did stop just before the Banbury Road roundabout. So I ran a little under 12.5 miles off the bat. Target (a) hit but unfortunately not the full marathon distance or 14 mile distance of the route.
I struggled a little to start again after walking, but did run a little less than a mile again in a couple of stints when I restarted. So I think I ran about 13 miles in total, walking one male. Target (b) hit. The time was about the same as last time - I'm not sure why, but I'm not really that bothered about times apart from as a guide. I think my walking was quite slow as I seemed to have a little less left in my tank when I stopped, but am still on target for sub 5 hours if I can keep this up.
Best of all, I beat the weather. As I crawled upstairs and ran a hot bath I heard very stormy winds lashing rain and sleet against the windows. Half of me wouldn't have minded running in the rain as I haven't done that yet - would not want to try it for the first time at Silverstone in one week's time ...
Friday, 6 March 2009
Onwards and upwards
A day off work today meant I felt I should definitely run this afternoon. I'm never sure what to do in the two runs a week that aren't the long Sunday run now - it feels like I should be doing something different to a slow short to medium run, so after interval training earlier in the week. So although it was a nice sunny but chilly afternoon, probably perfect for running, I opted for a run on the treadmill, setting the incline up to the highest level.
In the winter, treadmill running was in the garage, and so cold, but right now the treadmill is in the conservatory. I soon realised that running in 18°C in an enclosed space with the sun shining would be a bigger challenge than the incline, well an additional challenge anyway. The windows and doors stay closed out of respect to the neighbours (not that they ever show us any), as the treadmill can get loud ...
Probably looks like I'm making excuses already. I've found now that my mental challenges of treadmill versus outdoor running have almost completely reversed! Now, if I'm outside, I know that stopping won't get me home any quicker! Whereas inside, on the treadmill, I can start without a particular target in mind, just stop when I feel like it and walk back into the kitchen.
Anyhow, despite preloading this post with excuses, I did run an uphill 25 minutes in the hottest conditions I've run in so far, and I'm moderately happy with that. I thought I'd run anything from about 30 to 50, and I probably could have kept going, but I have at least had a decent workout. I certainly sweated more than I did running 12+ miles on Sunday, bizarrely enough!
I think the problem is that 2.5 miles sounds so pathetic in relation to the 13 or so I will run on Sunday, the 13.1 that I will definitely have to run in 9 days, and the 26.2 I need to get up to for the end of next month! I shouldn't feel like this really, but I feel that I stopped too soon and have slightly wasted one of my three slots for the week ... and in hindsight regret running outdoors on what would have been a lovely afternoon. Oh well, onwards and upwards!
In the winter, treadmill running was in the garage, and so cold, but right now the treadmill is in the conservatory. I soon realised that running in 18°C in an enclosed space with the sun shining would be a bigger challenge than the incline, well an additional challenge anyway. The windows and doors stay closed out of respect to the neighbours (not that they ever show us any), as the treadmill can get loud ...
Probably looks like I'm making excuses already. I've found now that my mental challenges of treadmill versus outdoor running have almost completely reversed! Now, if I'm outside, I know that stopping won't get me home any quicker! Whereas inside, on the treadmill, I can start without a particular target in mind, just stop when I feel like it and walk back into the kitchen.
Anyhow, despite preloading this post with excuses, I did run an uphill 25 minutes in the hottest conditions I've run in so far, and I'm moderately happy with that. I thought I'd run anything from about 30 to 50, and I probably could have kept going, but I have at least had a decent workout. I certainly sweated more than I did running 12+ miles on Sunday, bizarrely enough!
I think the problem is that 2.5 miles sounds so pathetic in relation to the 13 or so I will run on Sunday, the 13.1 that I will definitely have to run in 9 days, and the 26.2 I need to get up to for the end of next month! I shouldn't feel like this really, but I feel that I stopped too soon and have slightly wasted one of my three slots for the week ... and in hindsight regret running outdoors on what would have been a lovely afternoon. Oh well, onwards and upwards!
Wednesday, 4 March 2009
Sunshine on Leith
This post is dedicated to fellow runner and blogger Phil - a bad day today and an injured knee, hope you fix it in time for London. See his blog at http://philrunslondon.blogspot.com/ and also his links to other bloggers detailing their trials and tribulations. It seems like Proclaimers song titles are what gets you noticed, not Tom Petty ones, so if you can't beat 'em ... Enjoy them all ... and if you are inspired, come back here and sponsor me, not the others!!
Back to today - after the euphoria of last Sunday's long run, was time to get running again. I went for the treadmill option as the easiest way to try more interval training. Armed with my iPod and an album lined up, I decided that every third song I would up the pace and run faster.
This I did for 35 minutes, with four faster stints. I would estimate that I probably ran 4 miles or just under, as my faster stints should have taken me under ten minute mile pace. It certainly felt like a good workout as running indoors on the treadmill happens in an enclosed space and I always work up more of a sweat - certainly I was more sweaty, if not more exhausted, than after my much longer exertions at the weekend.
So far all joints, legs, feet, muscles, and pretty much everything, holding up, touch wood ...
Back to today - after the euphoria of last Sunday's long run, was time to get running again. I went for the treadmill option as the easiest way to try more interval training. Armed with my iPod and an album lined up, I decided that every third song I would up the pace and run faster.
This I did for 35 minutes, with four faster stints. I would estimate that I probably ran 4 miles or just under, as my faster stints should have taken me under ten minute mile pace. It certainly felt like a good workout as running indoors on the treadmill happens in an enclosed space and I always work up more of a sweat - certainly I was more sweaty, if not more exhausted, than after my much longer exertions at the weekend.
So far all joints, legs, feet, muscles, and pretty much everything, holding up, touch wood ...
Sunday, 1 March 2009
Wrong turning - half marathon by mistake
Well I set off on my run this morning - advice from my Marathon-running doctor was to take an isotonic drink with me and run on the roads, rather than the pavements, much better on the feet. I really wish that Lucozade Sport in a clear plastic running bottle didn't look quite so much like I was carrying a full specimen bottle with me, but never mind, in my day-glo polyester people won't notice what's in my hands.
As mentioned yesterday I had my route planned, and ran into Launton. Unfortunately there's a short steepish hill to go over a bridge into the village, and half a mile into my run I already felt ready to stop! Once that was over though, I turned towards Stratton Audley, with the intention of then heading back to Bicester and then running my usual routes within Bicester.
However I missed my turning. I knew immediately I was doing it, but didn't really care. For possibly the first time, I really enjoyed (most of) this run. Because I was out in the country, everything was quiet, it just felt like a Sunday morning drive, without the car!
One scary moment on the road to Stoke Lyne - I hit a pothole in the road and turned over on the outside of my right foot, the same part of the same foot that I had checked out recently. I kept going and felt no ill effects, so thankfully that was a false alarm.
From then on though, at no time did I have any idea how far I'd run, or what the time was, so I made the whole thing up. I was running well, but was determined not to turn back to Bicester too soon, I just knew I'd be devastated if I got back and found my route was only 9 miles for the third week running. So I continued to Stoke Lyne, onto the B4100, back towards Bicester and then on to Bucknell.
See my route here
I knew I'd gone miles, just not how many, and halfway from Bucknell back to Bicester I stopped to walk. The part I was most please with was that after a mile and half or so walking, I was able to start again and run the last mile and a half with no ill effects. Previously when I have stopped to walk, I've felt unable to run again for much more than a short distance, but in this case I was fine all the way home. On the map above, I had run 11 miles, then walked from 11 to 12.5, then run from 12.5 to 14.
With no internet connection when I got home, and then a long lunch with friends, it was a long time before I could get online and find out just how far my run had been. To my amazement it was 14 miles, all covered in 2 hours 30 which seemed a fast time considering the walking stint. So I'm delighted with this, I've run a half marathon by mistake! And on schedule for a 5 hour marathon which would be just fine by me.
As mentioned yesterday I had my route planned, and ran into Launton. Unfortunately there's a short steepish hill to go over a bridge into the village, and half a mile into my run I already felt ready to stop! Once that was over though, I turned towards Stratton Audley, with the intention of then heading back to Bicester and then running my usual routes within Bicester.
However I missed my turning. I knew immediately I was doing it, but didn't really care. For possibly the first time, I really enjoyed (most of) this run. Because I was out in the country, everything was quiet, it just felt like a Sunday morning drive, without the car!
One scary moment on the road to Stoke Lyne - I hit a pothole in the road and turned over on the outside of my right foot, the same part of the same foot that I had checked out recently. I kept going and felt no ill effects, so thankfully that was a false alarm.
From then on though, at no time did I have any idea how far I'd run, or what the time was, so I made the whole thing up. I was running well, but was determined not to turn back to Bicester too soon, I just knew I'd be devastated if I got back and found my route was only 9 miles for the third week running. So I continued to Stoke Lyne, onto the B4100, back towards Bicester and then on to Bucknell.
See my route here
I knew I'd gone miles, just not how many, and halfway from Bucknell back to Bicester I stopped to walk. The part I was most please with was that after a mile and half or so walking, I was able to start again and run the last mile and a half with no ill effects. Previously when I have stopped to walk, I've felt unable to run again for much more than a short distance, but in this case I was fine all the way home. On the map above, I had run 11 miles, then walked from 11 to 12.5, then run from 12.5 to 14.
With no internet connection when I got home, and then a long lunch with friends, it was a long time before I could get online and find out just how far my run had been. To my amazement it was 14 miles, all covered in 2 hours 30 which seemed a fast time considering the walking stint. So I'm delighted with this, I've run a half marathon by mistake! And on schedule for a 5 hour marathon which would be just fine by me.
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