Mentally, the fact that the hard work starts again tomorrow is causing a few issues today. I could simply eat junk today without impacting the plan (which doesn't exist as yet - one step at a time) or I could get in a nice easy recovery run and the planned light weights session.
Of course, I am procrastinating. Time to stop spending effort over-thinking it and to just get on with doing the common sense things better and adding a little structure to keep it on track.
Thursday, 31 October 2013
Wednesday, 30 October 2013
Refocusing
In approaching the writing of this post, it became apparent there has been a bit of a gap. The previous post is still in draft and seems to cover the 2013 adidas Thunder Run (I am pretty sure it started as a wrap up of the London Marathon). It would therefore suggest that the few other ultramarathons that I have slogged through have passed without comment as well as a number of shorter and less fun events. But, another road marathon has passed and despite the over-whelming beauty of the Snowdonia course, the end result has been a disappointment with much of the problem starting with GI issues. This has now occurred in each of the four road marathons. Obviously, being able to run faster wouldn't have hurt the time either. Also, a slight increase in weight probably isn't helping. I guess these things happen when the last two months has largely been tapering for the Hardmoors 60, recovery, manic week of training, and then tapering for Snowdonia, and you don't adjust your calorie intake accordingly.
So it is the time for better focus. Slightly better food, higher mileage and targeted sessions. I can't say the idea excites me, but the end result does. Long miles at an easy pace means I am pretty confident of finishing most ultras that I enter these days, generally at the right end of the field, but I'd like to move forward somewhat. I would also like to enter a couple where my ability to meet the cutoffs isn't assured with my current ability. I am aware from the previous couple of years that my biggest improvements have been during the structured training for London, and from high mileage weeks.
So, November 1st approaches and with it, a bit more effort. I plan to stay away from anything that will be heavy on the legs for another couple of days but the diet seems like somewhere to start.
Such fun!
So it is the time for better focus. Slightly better food, higher mileage and targeted sessions. I can't say the idea excites me, but the end result does. Long miles at an easy pace means I am pretty confident of finishing most ultras that I enter these days, generally at the right end of the field, but I'd like to move forward somewhat. I would also like to enter a couple where my ability to meet the cutoffs isn't assured with my current ability. I am aware from the previous couple of years that my biggest improvements have been during the structured training for London, and from high mileage weeks.
So, November 1st approaches and with it, a bit more effort. I plan to stay away from anything that will be heavy on the legs for another couple of days but the diet seems like somewhere to start.
Such fun!
Monday, 22 April 2013
Final pre-London
Yes, yes. I know London was yesterday, but a race report without at least a partial update on the proceeding weeks feels like another gap in a blog that is already more gap than actual blog.
So that cold, it cleared up. It hang around in the chest for a little while but short of hard extended sprints, it didn't cause any really problems, just additional effort to get things done until it eventually faded away.
The calves eased up after a week without running.but I could still feel a nagging pain in them during runs and so the last few weeks of pre-London training lacked the long sessions that were in the plan and efforts were reduced in time or pace, but so be it. Getting to the start line relatively healthy was more important than hobbling there with a perfect training plan.
And this would have been the final notes during the taper phase if not for a bit of a running shoe shopping spree and then the unconstrained desire to use them once they arrived. With a week of no running, the internet drew me in and practically forced me to make the purchases so it's nor really my fault. Anyway, the Inov-8 Roclite 315s had to go back for a different size. The Saucony Endorphin Track Spikes seem like a good fit but have to be tested in anger. And then the most beautiful of the bunch, the Salomon S-Lab Sense Ultras. And this last pair are the ones that tempted me into running a couple of sessions that I really didn't have to, such as the interval session on the grass six days before the marathon, and the 300m intervals on the track three days before the marathon. You know, the sort of sessions you would tell anyone in their right mind not to do. To not be so stupid.
So, in the last two days before the goal race of the year, the calves were still feeling usable, although a little more tender than I would have chosen, and I felt relatively fit and healthy. A balance that I'm happy to take into the day. Several months of quality training were in the legs, and probably just as importantly, in the mind. Time to perform.
So that cold, it cleared up. It hang around in the chest for a little while but short of hard extended sprints, it didn't cause any really problems, just additional effort to get things done until it eventually faded away.
The calves eased up after a week without running.but I could still feel a nagging pain in them during runs and so the last few weeks of pre-London training lacked the long sessions that were in the plan and efforts were reduced in time or pace, but so be it. Getting to the start line relatively healthy was more important than hobbling there with a perfect training plan.
And this would have been the final notes during the taper phase if not for a bit of a running shoe shopping spree and then the unconstrained desire to use them once they arrived. With a week of no running, the internet drew me in and practically forced me to make the purchases so it's nor really my fault. Anyway, the Inov-8 Roclite 315s had to go back for a different size. The Saucony Endorphin Track Spikes seem like a good fit but have to be tested in anger. And then the most beautiful of the bunch, the Salomon S-Lab Sense Ultras. And this last pair are the ones that tempted me into running a couple of sessions that I really didn't have to, such as the interval session on the grass six days before the marathon, and the 300m intervals on the track three days before the marathon. You know, the sort of sessions you would tell anyone in their right mind not to do. To not be so stupid.
So, in the last two days before the goal race of the year, the calves were still feeling usable, although a little more tender than I would have chosen, and I felt relatively fit and healthy. A balance that I'm happy to take into the day. Several months of quality training were in the legs, and probably just as importantly, in the mind. Time to perform.
Thursday, 4 April 2013
London approaching
Well, if you ever want to know how badly you've neglected your blog, when you spend the first minute trying to work out where the button is to create a new post. Hmm.
It has been twelve weeks or so, basically the core of the marathon training plan since the last update and so where I have been through the highs and lows of struggling through those key sessions and it doesn't feel appropriate to recap in too much detail. That ship has sailed. If you are interested you can find them on Garmin Connect (link). But some summary is required.
In general, the training has been great. I've managed to stick to the plan fairly rigidly, of the two weekly key sessions, only one of those wasn't hit (due to a blister developing three quarters of the way in and it wasn't worth making it worse), weekly mileage was getting hit with the correct paces and a few weeks into the plan, I felt comfortable enough to increase those paces. At some point in the future, having put in this training during some of the worst winter weather the UK has had is something I should be please with. Right now however, I'm rather focused on the fact the London marathon is less than three weeks away and my first serious training issue has decided that this is the moment to appear.
I say serious, it almost certainly isn't. But with so few days until the race and a taper already weighing heavy on my mind, it feels serious. Painful cramps in the calves, particular after the most recent long run with pain still lingering a few days later. I think it's probably shoe related; I've been using a few pairs of shoes during training but the majority of the miles have been in the Mizuno Wave Inspire 8s and during the last month or so, I've been breaking in the new Inspire 9s. The most recent long run was my first in the new shoes (trying to keep them relatively fresh for the race) and looking back over the last few weeks, the tight calves do seem to correlate to runs in the 9s on tarmac (grass and track don't seem to have flagged anything). So, it isn't conclusive, but sitting on the sofa with sore calves and seventeen days until the marathon, you can bet I'm not going to be using them again until after my legs have healed a little from VLM.
And of course, I also have a cold. It doesn't feel serious, not really, but everything aches and the calves ache a little bit more. So it is a deliberate couple of days away from all of the running shoes to give myself a bit of time to recover before the final push for the day. Pity, but it is the sensible option. So I've ordered an array of new running shoes to play with for after London when the summer season and those trail races kick in. Now I just need to stay away from those chocolate hobnobs.
It has been twelve weeks or so, basically the core of the marathon training plan since the last update and so where I have been through the highs and lows of struggling through those key sessions and it doesn't feel appropriate to recap in too much detail. That ship has sailed. If you are interested you can find them on Garmin Connect (link). But some summary is required.
In general, the training has been great. I've managed to stick to the plan fairly rigidly, of the two weekly key sessions, only one of those wasn't hit (due to a blister developing three quarters of the way in and it wasn't worth making it worse), weekly mileage was getting hit with the correct paces and a few weeks into the plan, I felt comfortable enough to increase those paces. At some point in the future, having put in this training during some of the worst winter weather the UK has had is something I should be please with. Right now however, I'm rather focused on the fact the London marathon is less than three weeks away and my first serious training issue has decided that this is the moment to appear.
I say serious, it almost certainly isn't. But with so few days until the race and a taper already weighing heavy on my mind, it feels serious. Painful cramps in the calves, particular after the most recent long run with pain still lingering a few days later. I think it's probably shoe related; I've been using a few pairs of shoes during training but the majority of the miles have been in the Mizuno Wave Inspire 8s and during the last month or so, I've been breaking in the new Inspire 9s. The most recent long run was my first in the new shoes (trying to keep them relatively fresh for the race) and looking back over the last few weeks, the tight calves do seem to correlate to runs in the 9s on tarmac (grass and track don't seem to have flagged anything). So, it isn't conclusive, but sitting on the sofa with sore calves and seventeen days until the marathon, you can bet I'm not going to be using them again until after my legs have healed a little from VLM.
And of course, I also have a cold. It doesn't feel serious, not really, but everything aches and the calves ache a little bit more. So it is a deliberate couple of days away from all of the running shoes to give myself a bit of time to recover before the final push for the day. Pity, but it is the sensible option. So I've ordered an array of new running shoes to play with for after London when the summer season and those trail races kick in. Now I just need to stay away from those chocolate hobnobs.
Sunday, 13 January 2013
Increasing Training Volume
Week 2 of solid training (i.e. using a plan and trying to stick to it).
Target mileage of 86.9km (54M) but felt slightly short at 85.4km. The key sessions of the week, first two, 5 by 1km, and 10 by 600m with a 200m acceleration felt good and the paces clicked relatively comfortable but today's long run of 13.5M call pulled at 11.5M. Decided to head out straight from waking skipping those important bodily functions caused an early finish. Dammit!. On the whole, I doubt it is going to really impact to a marathon finishing time three months away, but I'd have liked to have been able to comfortably tick off each session with the objective met.
Diet could use some work. Calories need to be restricted a little more, there are a few pounds I'll be happy running around London without, but the general balance isn't bad. A few too many snack bars instead of real food, but when time is short, it is certainly better than skipping the meal at the important time.
Sleep is about as good as it has ever been. 6-8 hours most nights and although my eyes look a little dark. that's probably workload related. I'll need to keep an eye on this area in particular but this has been a good start.
Injuries. None. Well, one. Odd little pulled muscle in my lower left abs. Only actually noticeable when doing crunches which is just as well. It's been hanging around for a few weeks, its not getting worse but I'm not sure its improving either. Something else to keep an eye on.
And cross training. Largely non-existant. Managed to get to a circuit training session on Saturday however taekwondo and swimming are still absent.
And so I guess a report card for the week would probably be B+.
And so looking forward, next week has the same volume. I'm looking forward to seeing if those paces continue to feel comfortable and with the following week being lower mileage, it may be a good point to move to the next set of paces.
Target mileage of 86.9km (54M) but felt slightly short at 85.4km. The key sessions of the week, first two, 5 by 1km, and 10 by 600m with a 200m acceleration felt good and the paces clicked relatively comfortable but today's long run of 13.5M call pulled at 11.5M. Decided to head out straight from waking skipping those important bodily functions caused an early finish. Dammit!. On the whole, I doubt it is going to really impact to a marathon finishing time three months away, but I'd have liked to have been able to comfortably tick off each session with the objective met.
Diet could use some work. Calories need to be restricted a little more, there are a few pounds I'll be happy running around London without, but the general balance isn't bad. A few too many snack bars instead of real food, but when time is short, it is certainly better than skipping the meal at the important time.
Sleep is about as good as it has ever been. 6-8 hours most nights and although my eyes look a little dark. that's probably workload related. I'll need to keep an eye on this area in particular but this has been a good start.
Injuries. None. Well, one. Odd little pulled muscle in my lower left abs. Only actually noticeable when doing crunches which is just as well. It's been hanging around for a few weeks, its not getting worse but I'm not sure its improving either. Something else to keep an eye on.
And cross training. Largely non-existant. Managed to get to a circuit training session on Saturday however taekwondo and swimming are still absent.
And so I guess a report card for the week would probably be B+.
And so looking forward, next week has the same volume. I'm looking forward to seeing if those paces continue to feel comfortable and with the following week being lower mileage, it may be a good point to move to the next set of paces.
Monday, 7 January 2013
Training Week 1, 2013
Frankly I'm tied but only partly through training.
A good week in general but a few gaps in the specifics.
New Year's Day's easy 13 miles around Pitsford turned into something a little more demanding in terms of pace and became 16 miles through the undulating countryside between some nearby villages. Genuinely good fun in places and it wasn't a pace I could have held with this time last year. Well not without making myself good for nothing for a few days afterwards. As ever, Steve was to blame.
The short easy sessions were there-or-thereabouts in terms of speed. Generally the problem was keeping the easiest of miles to a slow enough pace.
The second quality session of the week was interesting. Three miles, first at marathon pace, second at half-marathon pace and third at 10k pace. Repeat another two times. Including the warm up and cool down, 12.5 miles of running around in circles at the track. Before arriving, I didn't think I could finish the session. After the first set and I was pretty sure I'd detonate during the third set. And then it was suddenly finished. Paces were all good, within a couple of seconds either side of the goal pace. And so I'm really pleased to have got in another session that I don't think I could have completed just a few months ago.
That Thursday night session was however the high point of the week as Friday brought with it a leaving party for a colleague and as a result, Saturday morning brought the first heavy hangover I've had for months if not years. Just about pulled myself together enough to marshal at the County Cross Country Championship in Abington Park. Somewhat sobering watching those guys run themselves into the ground for four tough old laps of a sapping course.
And feeling humbled, I managed to crank out a light mile in the evening before completing the mileage for week one with Sunday's easy run which would have been much easier without the ill effects from the excessive alcohol still floating around my body.
So in review, good to have got the two quality sessions in. Happy to have hit the target 42 miles and in retrospect, a lighter end to the week knowing that the following week targets 54 miles may turn out to be a good thing.
15 weeks until London.
A good week in general but a few gaps in the specifics.
New Year's Day's easy 13 miles around Pitsford turned into something a little more demanding in terms of pace and became 16 miles through the undulating countryside between some nearby villages. Genuinely good fun in places and it wasn't a pace I could have held with this time last year. Well not without making myself good for nothing for a few days afterwards. As ever, Steve was to blame.
The short easy sessions were there-or-thereabouts in terms of speed. Generally the problem was keeping the easiest of miles to a slow enough pace.
The second quality session of the week was interesting. Three miles, first at marathon pace, second at half-marathon pace and third at 10k pace. Repeat another two times. Including the warm up and cool down, 12.5 miles of running around in circles at the track. Before arriving, I didn't think I could finish the session. After the first set and I was pretty sure I'd detonate during the third set. And then it was suddenly finished. Paces were all good, within a couple of seconds either side of the goal pace. And so I'm really pleased to have got in another session that I don't think I could have completed just a few months ago.
That Thursday night session was however the high point of the week as Friday brought with it a leaving party for a colleague and as a result, Saturday morning brought the first heavy hangover I've had for months if not years. Just about pulled myself together enough to marshal at the County Cross Country Championship in Abington Park. Somewhat sobering watching those guys run themselves into the ground for four tough old laps of a sapping course.
And feeling humbled, I managed to crank out a light mile in the evening before completing the mileage for week one with Sunday's easy run which would have been much easier without the ill effects from the excessive alcohol still floating around my body.
So in review, good to have got the two quality sessions in. Happy to have hit the target 42 miles and in retrospect, a lighter end to the week knowing that the following week targets 54 miles may turn out to be a good thing.
15 weeks until London.
Wednesday, 2 January 2013
Easy day
And so while I work out how regular a blog would keep me on track (and not be too boring), I'm going to write probably more often than I need to.
Very quiet day. Recovery from yesterday's effort is coming along fine. Legs a little heavy and lower quads aching a little but not too bad once warmed up. And of course running with Steve means the Easy Pace I'm supposed to be sticking to (5:51min/km) were pretty much shot by 30 seconds per kilometre. No big issue but I will need to be more disciplined at some point in the training plan.
And after 18 months and extremely limited success, I think I am ready to give up on my heart rate strap. I regularly get consistent readings over 220 bpm and it means the good intentions I had to train with heart rate zones or use heart rate to track improved efficiency at a set pace have to be pretty much thrown out of the window. I've worked through all suggestions offered thus far, adjusting the position of the strap (many, many times), licking the strap, multiple replacements of the battery (to check the various positions also being tried) and most recently, a heart rate gel to improve connectivity. I'm giving it to the end of the week before looking for a replacement HRM. Life is short and I'd like to be able to concentrate on something more useful.
Very quiet day. Recovery from yesterday's effort is coming along fine. Legs a little heavy and lower quads aching a little but not too bad once warmed up. And of course running with Steve means the Easy Pace I'm supposed to be sticking to (5:51min/km) were pretty much shot by 30 seconds per kilometre. No big issue but I will need to be more disciplined at some point in the training plan.
And after 18 months and extremely limited success, I think I am ready to give up on my heart rate strap. I regularly get consistent readings over 220 bpm and it means the good intentions I had to train with heart rate zones or use heart rate to track improved efficiency at a set pace have to be pretty much thrown out of the window. I've worked through all suggestions offered thus far, adjusting the position of the strap (many, many times), licking the strap, multiple replacements of the battery (to check the various positions also being tried) and most recently, a heart rate gel to improve connectivity. I'm giving it to the end of the week before looking for a replacement HRM. Life is short and I'd like to be able to concentrate on something more useful.
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