So my little toe is still not happy!! It's surprising that an angry wound on a swollen toe didn't take to a ten-mile race through muddy and sandy bogs a little better! I got no sleep Sunday night as every time my toe touched the duvet I woke up. I tried to create some form of elevated leg sling, but only succeeded in waking the rest of the house.
Monday’s training was a no go. I spent the day covered in salt water and TCP! But it seemed to be helping. The wound was healing a bit and the swelling had all but disappeared. I forgot about Tuesdays easy morning run and put all my toes efforts on completing the evening track session. Far from being able to ease the toe in, I was faced with an increased workload. My coach had upped our total session distance from the usual six or seven thousand metres, to ten thousand, which is quite a jump! But I was game, and thankfully much like my trail race it was freezing cold, which numbed my toe a treat.
No sense, no feeling - just like the head of a long distance runner! The ten thousand meters was broken up into an initial 3 x 1600m, a 1200m, another 1600m, an 800 and a final 1600. When the format was read out it all sounded a bit daunting, big distance, lots of reps, and too much to remember! However, the impact was softened by alternating the reps between a hard and a steady/hard pace. It was actually quite enjoyable. I was able to relax and recover on the slower reps then regain focus for the hard ones. I was hitting the targets and feeling good throughout. But it was tough. The distance slowly wore you down, you could really feel it on the last couple and I knew I was working hard and ready to blow on our last lap.
For me this was closer to replicating a race progression, namely a longer, slower progression of fatigue. The oxygen dept and lactate build up only come through strongly close to the end of the run.
Pacing was also crucial much like an actual race. In a shorter session you can get away with pacing too fast, but in a session of this length any over-exertion is going to cause the pain to be two fold at the end. As for the toe, I only became aware of it on the last rep, but by that time everything was hurting a bit, from my head to my toes, so it just joined the queue! For the rest of the week toe-wise it was a case of slow healing. Each run knocked the recovery back a bit, but in between sessions things were looking a lot better, the situation was being managed well, eventually it would be fully healed.
Training got back to normality. Long recovery runs on Wednesday, and a fifty-minute run, incorporating 10 x 1 minute efforts, on Thursday, followed by easy runs on Thursday and Friday evening.
Saturday’s session in Richmond Park was a hard 15-minute tempo run, 5 on the steepest and slippiest hill in the whole of London! and a final 5-minute tempo to finish. All aided by a strong, freezing cold wind. It was one of those days I wish I'd parked much closer to the park. In between reps and on my cool down I was dreaming of my car and its heater. But the work got done and it should all toughen me up. I closed the week with a mid-afternoon 90 minutes on Sunday. The sun was shinning, I felt no pain from my toe, I was relaxed and really enjoying my running. If it could be like that every time, I'd be a truly happy runner!
Thursday 18 December 2008
Monday 15 December 2008
Mon 17th of November - Sun 23rd of November
This week I was ready to continue the good progress I'd made already this winter. I had another race on Sunday and having performed reasonably well in my double header race, I was looking to put in a solid weeks training, finishing it off with another strong race performance at the Saab Salomon Turbo X trail run. But my week didn't quite go to plan.
It all started well enough, with a couple of easy recovery runs on Monday, and a reasonably solid Tuesday speed session on the road. Running the same session as a month ago, 6 x 1400 on the road, I was able to complete each rep between five and ten seconds faster than my previous attempt. Things were looking up. However, this all changed during Wednesday mornings innocent looking twenty minute recovery run.
It's annoying when you get injured, but its part and parcel of athletics. You expect a muscle pull or a tight tendon and taking time out is the only way to recover, but to take time out for a blister seems ridiculous. Even more ridiculous is when it's because you're wearing a novelty pair of socks, just because you've been too lazy to wash your stinky running socks! But that's what happened, and to make matters worse the blister got torn off during my longer afternoon run, and the muddy off road nature of the run did me no favours. An infected swollen toe kept me out of action for two days. It didn't even look that bad so I got no sympathy, not even from my Mummy! But it really blooming hurt. I wore flip-flops everywhere, which looked quite odd in Asda in the middle of winter!
With a race on Sunday I was eager to see if I could run on my bad foot, so I turned up for training on Saturday morning. It was not feeling good during the warm up. Every step was painful, and I feared it would get worse when we ran faster. Amazingly it actually felt better when we were going for it. The extra force was pushing my toes flatter as I landed, meaning the toe was prevented from rubbing on the inside of my shoe. So I gave myself the OK to race, all I had to do was alter my warm up.
Sunday morning came round and I prepared for the race. As it was to be a trail race with lots of mud and water I plastered up my toe and attempted to waterproof it with duck tape! All in all, a highly scientific bit of bodge work. I then opened the curtains to have a look at what conditions we'd be running in - SNOW!
Driving to the race I was well aware that it was going to be a cold one, and it truly was. One slight benefit was that as soon as my bad toe got dunked in the first puddle it was immediately frozen and numbed to any pain, but I just couldn't get the rest of me going.
I was stuck in second gear and as much as I wanted to press the accelerator, to keep up with the leaders, there was just nothing there to press. I was OK in third wading through puddles with shards of ice floating about, climbing over sand banks and through thick mud, until I fell over. I managed to fall into the deepest coldest puddle on the course. I went in head first, and came out frozen, soaking wet and covered in a strange sand coloured gloop!
I completely lost it from then on. I was cold and not very happy and I had no confidence going into any puddle, “tippy-toeing” my way through, losing masses of time but ensuring I stayed upright. I got through the rest of the race ok, but was frozen. I changed quickly into two t-shirts, two fleece tops, a gillet, coat, hat and two pairs of gloves and socks. With the heater on full I was just about thawed out by the time I was home. Now I'm dry I can look back and admit I actually enjoyed it, but I don't think my foot did. As I thawed out, the pain got worse. My toe was not happy and let me know all day and night. But I'd do it again. I just hope I still have ten toes to do it with!
It all started well enough, with a couple of easy recovery runs on Monday, and a reasonably solid Tuesday speed session on the road. Running the same session as a month ago, 6 x 1400 on the road, I was able to complete each rep between five and ten seconds faster than my previous attempt. Things were looking up. However, this all changed during Wednesday mornings innocent looking twenty minute recovery run.
It's annoying when you get injured, but its part and parcel of athletics. You expect a muscle pull or a tight tendon and taking time out is the only way to recover, but to take time out for a blister seems ridiculous. Even more ridiculous is when it's because you're wearing a novelty pair of socks, just because you've been too lazy to wash your stinky running socks! But that's what happened, and to make matters worse the blister got torn off during my longer afternoon run, and the muddy off road nature of the run did me no favours. An infected swollen toe kept me out of action for two days. It didn't even look that bad so I got no sympathy, not even from my Mummy! But it really blooming hurt. I wore flip-flops everywhere, which looked quite odd in Asda in the middle of winter!
With a race on Sunday I was eager to see if I could run on my bad foot, so I turned up for training on Saturday morning. It was not feeling good during the warm up. Every step was painful, and I feared it would get worse when we ran faster. Amazingly it actually felt better when we were going for it. The extra force was pushing my toes flatter as I landed, meaning the toe was prevented from rubbing on the inside of my shoe. So I gave myself the OK to race, all I had to do was alter my warm up.
Sunday morning came round and I prepared for the race. As it was to be a trail race with lots of mud and water I plastered up my toe and attempted to waterproof it with duck tape! All in all, a highly scientific bit of bodge work. I then opened the curtains to have a look at what conditions we'd be running in - SNOW!
Driving to the race I was well aware that it was going to be a cold one, and it truly was. One slight benefit was that as soon as my bad toe got dunked in the first puddle it was immediately frozen and numbed to any pain, but I just couldn't get the rest of me going.
I was stuck in second gear and as much as I wanted to press the accelerator, to keep up with the leaders, there was just nothing there to press. I was OK in third wading through puddles with shards of ice floating about, climbing over sand banks and through thick mud, until I fell over. I managed to fall into the deepest coldest puddle on the course. I went in head first, and came out frozen, soaking wet and covered in a strange sand coloured gloop!
I completely lost it from then on. I was cold and not very happy and I had no confidence going into any puddle, “tippy-toeing” my way through, losing masses of time but ensuring I stayed upright. I got through the rest of the race ok, but was frozen. I changed quickly into two t-shirts, two fleece tops, a gillet, coat, hat and two pairs of gloves and socks. With the heater on full I was just about thawed out by the time I was home. Now I'm dry I can look back and admit I actually enjoyed it, but I don't think my foot did. As I thawed out, the pain got worse. My toe was not happy and let me know all day and night. But I'd do it again. I just hope I still have ten toes to do it with!
Thursday 27 November 2008
Training 10th - 16th November
Yet again the races were coming thick and fast. I had another two this weekend, the South of the Thames Junior and Hell Runner!
Although I wanted to do well, I wasn't prepared to sacrifice a weeks training for them. If anything, I thought I'd work harder in training to see how well I coped running on tired legs. I hoped that the extra strength work I'd been doing at the gym would pay dividends, and ensure that I didn't 'wash out' in either race.
So my week followed it's tried and tested format. Seventy minutes worth of running over two runs on Monday, for which I was feeling great, running freely and feeling fresh. Tuesday’s easy thirty-minutes before track in the evening. The session was broken in two, something we haven't done since the end of the summer.
To start, we tackled four 1200 metre reps. I was comfortable with this part. I was feeling relaxed even though I was working hard. Then the fun was over, 400 metre reps followed, 5 of them. One lap to a distance slogger like me seems hardly worth bothering about. I struggle to get my legs spinning round fast enough in the summer, so knocking them out on a cold damp night wasn't going to be fun. I started off well but was soon put in my place by the sheer speed of Great Britain's Olympic 1500 metre representative Susann Scott who has been training with us recently. Her body's well used to reeling off quick 400 metre laps whereas mine is happier doing an hour or more in the mud. I did all I could for the remainder of the session to keep in her slipstream. The final 100 metres were the worst. The group would take flight off the final bend almost effortlessly, whilst I was very much putting in the effort! My legs were all at sea. Running fast is not my strong point, but I actually came away from the session happy. I'd kept the same pace throughout and was pleased with how I'd coped with a mid winter burn up.
Wednesday morning run is always hard after having pushed myself on Tuesday - my legs are always tired and a little stiff. Having made my little legs move round so fast on Tuesday, this mornings run was particularly painful. But I got it done, and it makes my evening run so much easier. Your legs are no longer heavy and the stiffness has eased, you enjoy it so much more because of how easy it feels in comparison to the first run of the day.
Thursday was back to my old favourite 15/15/15. 15 minutes warm up, 15 minutes tempo, 15 minutes warm down. I felt particularly strong and covered more ground than normal during the tempo without pushing myself any harder than I'd done in previous weeks. A sure sign that I'm getting stronger. Rather than do my normal pre-race easy run with strides I decided to take Friday off. I've not had a complete days rest in at least a month so decided that it would probably do me good to take a break. All work and no play makes Will a very dull boy!
Saturdays race was five miles of cross-country fun in Croydon! I love racing in Lloyd Park. Most of my friends hate it because it's hard to get any rhythm due to its undulations, adverse cambers and of course its mud but I love it because of those things. On the start line I noticed two local international runners, Messrs Wicks and Warnby. I knew I had to be on top of my game to challenge them, so didn't fancy my chances after a heavy week. The gun went bang, I was suddenly in the zone. I knew I wouldn't be able to keep up for the whole race but wanted to see how far I could get. I could just about see them throughout the first lap, but as soon as it was over, so was I.
I slipped out of my zone and the going got hard. I struggled up the hills and couldn't get myself going on the flat. It was as if my body had shut down, saving my engine for another race. I couldn't get my head together and slipped back from third to fifth. I knew I was more than capable of beating the two who'd past me but I just couldn't do it today.
I was quite frustrated, as well as anxious ahead of Sunday's Hell Runner. I'd struggled for pace and my personal “Achilles heal” was the hills. Hell Runner was all about hills, as well as running through bogs, lakes and sand!
I was more relaxed on Sunday morning. The race was to be a bit of fun, something different to my normal long Sunday slog. There was a friendly atmosphere and I felt more comfortable towing the line than I had the day before. In the back of my mind I had the memory of struggling in the second half of the race, and as we had over ten miles to cover I decided to sit off the pace.
I felt OK as I pulled away from the pack behind the leader. I followed him closely through the first technical section. I nearly went A*%! over T*t! and quickly decided at that point to hit the front so I could see what I was doing. As the whole race was run around Longmore Army base the course was very tricky. Tanks had churned everything up and the largest puddles I've ever seen had formed everywhere. I got into a rhythm of sorts and pulled away. I enjoyed every second. You have to concentrate the whole way or you are bound to fall. You are constantly looking at your foot placement as well as looking ahead for the quickest, safest and driest route. I even loved the fifty-metre long bog section. The spectators had gathered, I suspect to laugh at us fools getting very, very wet and muddy. The water soon rose to my armpits and as the crowd cheered and laughed, I decided wading through was too slow, front crawl was the only option. This delighted the crowd and spurred me on. It was soon over, there was just three miles of fun to go, and I wish it could have been more.
I was happy to win, but I was more pleased with how I'd bounced back from a disappointing run the day before. It was just one of those days where things just didn't quite click. But it's over and the race wasn't really that important to me. What is important to me is that I'm training well and I'm illness and injury free.
Although I wanted to do well, I wasn't prepared to sacrifice a weeks training for them. If anything, I thought I'd work harder in training to see how well I coped running on tired legs. I hoped that the extra strength work I'd been doing at the gym would pay dividends, and ensure that I didn't 'wash out' in either race.
So my week followed it's tried and tested format. Seventy minutes worth of running over two runs on Monday, for which I was feeling great, running freely and feeling fresh. Tuesday’s easy thirty-minutes before track in the evening. The session was broken in two, something we haven't done since the end of the summer.
To start, we tackled four 1200 metre reps. I was comfortable with this part. I was feeling relaxed even though I was working hard. Then the fun was over, 400 metre reps followed, 5 of them. One lap to a distance slogger like me seems hardly worth bothering about. I struggle to get my legs spinning round fast enough in the summer, so knocking them out on a cold damp night wasn't going to be fun. I started off well but was soon put in my place by the sheer speed of Great Britain's Olympic 1500 metre representative Susann Scott who has been training with us recently. Her body's well used to reeling off quick 400 metre laps whereas mine is happier doing an hour or more in the mud. I did all I could for the remainder of the session to keep in her slipstream. The final 100 metres were the worst. The group would take flight off the final bend almost effortlessly, whilst I was very much putting in the effort! My legs were all at sea. Running fast is not my strong point, but I actually came away from the session happy. I'd kept the same pace throughout and was pleased with how I'd coped with a mid winter burn up.
Wednesday morning run is always hard after having pushed myself on Tuesday - my legs are always tired and a little stiff. Having made my little legs move round so fast on Tuesday, this mornings run was particularly painful. But I got it done, and it makes my evening run so much easier. Your legs are no longer heavy and the stiffness has eased, you enjoy it so much more because of how easy it feels in comparison to the first run of the day.
Thursday was back to my old favourite 15/15/15. 15 minutes warm up, 15 minutes tempo, 15 minutes warm down. I felt particularly strong and covered more ground than normal during the tempo without pushing myself any harder than I'd done in previous weeks. A sure sign that I'm getting stronger. Rather than do my normal pre-race easy run with strides I decided to take Friday off. I've not had a complete days rest in at least a month so decided that it would probably do me good to take a break. All work and no play makes Will a very dull boy!
Saturdays race was five miles of cross-country fun in Croydon! I love racing in Lloyd Park. Most of my friends hate it because it's hard to get any rhythm due to its undulations, adverse cambers and of course its mud but I love it because of those things. On the start line I noticed two local international runners, Messrs Wicks and Warnby. I knew I had to be on top of my game to challenge them, so didn't fancy my chances after a heavy week. The gun went bang, I was suddenly in the zone. I knew I wouldn't be able to keep up for the whole race but wanted to see how far I could get. I could just about see them throughout the first lap, but as soon as it was over, so was I.
I slipped out of my zone and the going got hard. I struggled up the hills and couldn't get myself going on the flat. It was as if my body had shut down, saving my engine for another race. I couldn't get my head together and slipped back from third to fifth. I knew I was more than capable of beating the two who'd past me but I just couldn't do it today.
I was quite frustrated, as well as anxious ahead of Sunday's Hell Runner. I'd struggled for pace and my personal “Achilles heal” was the hills. Hell Runner was all about hills, as well as running through bogs, lakes and sand!
I was more relaxed on Sunday morning. The race was to be a bit of fun, something different to my normal long Sunday slog. There was a friendly atmosphere and I felt more comfortable towing the line than I had the day before. In the back of my mind I had the memory of struggling in the second half of the race, and as we had over ten miles to cover I decided to sit off the pace.
I felt OK as I pulled away from the pack behind the leader. I followed him closely through the first technical section. I nearly went A*%! over T*t! and quickly decided at that point to hit the front so I could see what I was doing. As the whole race was run around Longmore Army base the course was very tricky. Tanks had churned everything up and the largest puddles I've ever seen had formed everywhere. I got into a rhythm of sorts and pulled away. I enjoyed every second. You have to concentrate the whole way or you are bound to fall. You are constantly looking at your foot placement as well as looking ahead for the quickest, safest and driest route. I even loved the fifty-metre long bog section. The spectators had gathered, I suspect to laugh at us fools getting very, very wet and muddy. The water soon rose to my armpits and as the crowd cheered and laughed, I decided wading through was too slow, front crawl was the only option. This delighted the crowd and spurred me on. It was soon over, there was just three miles of fun to go, and I wish it could have been more.
I was happy to win, but I was more pleased with how I'd bounced back from a disappointing run the day before. It was just one of those days where things just didn't quite click. But it's over and the race wasn't really that important to me. What is important to me is that I'm training well and I'm illness and injury free.
Thursday 20 November 2008
Training 3rd November - 9th November + Race
As the days get shorter and colder my love for running gets larger. I can't describe the satisfaction I get from finishing a run plastered in mud from top to bottom. I much prefer donning my gloves in winter than my sunglasses in the summer. I get a heightened sense of achievement running in the wind and rain knowing that the average “joe” would never be out running when the temperature gets into minus figures - it makes me feel special, different.
The fact that I can really feel my fitness improving also helps. I feel so much stronger than I did just two months ago. My level of fatigue on my longer slower runs is much less, and my faster sessions are just that, faster! Being in the middle of a spell of racing also does its bit. I'd gone for so long without racing that I'd lost a little hunger and passion. I begin to get excited a few days before each race, which aids my training. You have that bit more bounce in your legs, you have a goal to aim for and that inspires you. Post race as long as things have gone well, which 'touch wood' they have so far, you get a high which spurs you on for a few days after the race. You've run well, and now your training well, it's all money in the bank so when the next race comes, you'll be even better. Due to racing every weekend for a month I'm on a continuous roundabout. I get inspired by my race Thursday Friday Saturday, I do my race, then bask in the glory on Monday, Tuesday and Wednesday!
This week’s goal was the second cross-country league match. Having won the first race I wanted to keep it going but knew I would face tough opposition in the guise of John Hamblen, who'd run me close in the first race, and beaten my time in the relay last weekend.
However, I was confident with an easier finish to my weeks training I would feel fresher and stronger than last week.
Three steady runs on Monday and Tuesday morning eased out the legs after a weekends racing, and prepared them for a long speed session Tuesday night. It was to be the infamous 'Ham Gate' session in Richmond Park. I'd been told about this beast of a run back in the summer! It included a long three-mile warm up, through a pitch black Richmond Park, which is surprisingly busy with cyclists and dog walkers, even though you could barely see your hand in front of your face. The session involved a loop broken into two sections of 800 and 1200 metres, completed four times. It was easily the longest speed session I'd ever done, but I felt quite good throughout, keeping a little bit back for Saturdays race. We then had to run home, this time not through the park. We'd apparently got out just in time during our warm up as there was a dear cull going on!! If it moves they'll shoot it. I didn't fancy explaining that particular injury to the physio!
On Wednesday, as with last week, I did an easy short morning run to shake out the stiffness from the night before. I then headed down to the gym to work on my legs. I felt a lot happier with what I was doing this time round. I was more disciplined with weight levels, rep numbers and recoveries. This all meant I felt no soreness, unlike last week. My body and my mind quickly got into the grove of including leg based weights exercises into my routine, which psychologically made me feel stronger and more powerful than last week. I finished the day with a strong fifty minute run, through lots of mud and lots of puddles - great practice for the weekends cross country, especially as the weather reports didn't look good.
Thursday’s tempo session was cut back by my coach into ten x thirty second sprints with thirty seconds recovery. As with Wednesdays run I went off road and really enjoyed flying through the mud during my sprints. I frightened the living daylights out of two dog walkers and a little bambie, who's lucky enough to reside on Epsom Common rather than the 'shoot em up' that is Richmond Park! An easy run Thursday night and another short easy run Friday with my pre race ritual of three times thirty second strides and I was ready for the weekends race.
All Saturday morning the rain fell like it was going out of fashion. I wasn't worried for the race, but I hate warming up in the rain as everything gets wet and cold. You’re then expected to use your frozen hands to pin on your number and tie up your spikes laces, which takes five times as long when you cant feel your fingers. Thankfully, as if by magic, when we pulled into the car park the sun started shining, so we all happily warmed up and got ready for the race.
I was feeling a little nervous, I really wanted to win, and that was adding extra pressure. As I did my final few strides in preparation I noticed my adversary Mr Hamblen. Then I noticed he was wearing his jeans and was obviously not running! It was as if a weight had been lifted. I knew my task had been made easier, a cold had forced him out, but I slightly wished we could have had a good old churn up between us.
As soon as we were called to the start the heavens reopened. I didn't mind one bit, it would make the race more fun, and I knew all my clothes were safely packed away in my highly professional black bin bag, for which I had been mocked due to it’s lack of style and old woman nature, but at least when I got back, my clothes would still be dry!
I ran the race in a really relaxed fashion, taking the lead after about a mile and pulling ahead, gaining a nice cushion that meant I finished comfortably in one piece. I was really disappointed I didn't have my challenger as the course suited me down to the ground. Steep climbs, fast furious descents, mud, puddles, and rhythm breaking twists and turns. I loved every second. My joy was complete when the rain stopped just in time for me to put my nice dry cloths back on. A perfect days racing!
Come Sunday morning I really noticed the difference to finishing a race comfortably rather than on your knees. I flew round my long run, reminding myself not to push too hard. That post race high was working well - long may it continue.
The fact that I can really feel my fitness improving also helps. I feel so much stronger than I did just two months ago. My level of fatigue on my longer slower runs is much less, and my faster sessions are just that, faster! Being in the middle of a spell of racing also does its bit. I'd gone for so long without racing that I'd lost a little hunger and passion. I begin to get excited a few days before each race, which aids my training. You have that bit more bounce in your legs, you have a goal to aim for and that inspires you. Post race as long as things have gone well, which 'touch wood' they have so far, you get a high which spurs you on for a few days after the race. You've run well, and now your training well, it's all money in the bank so when the next race comes, you'll be even better. Due to racing every weekend for a month I'm on a continuous roundabout. I get inspired by my race Thursday Friday Saturday, I do my race, then bask in the glory on Monday, Tuesday and Wednesday!
This week’s goal was the second cross-country league match. Having won the first race I wanted to keep it going but knew I would face tough opposition in the guise of John Hamblen, who'd run me close in the first race, and beaten my time in the relay last weekend.
However, I was confident with an easier finish to my weeks training I would feel fresher and stronger than last week.
Three steady runs on Monday and Tuesday morning eased out the legs after a weekends racing, and prepared them for a long speed session Tuesday night. It was to be the infamous 'Ham Gate' session in Richmond Park. I'd been told about this beast of a run back in the summer! It included a long three-mile warm up, through a pitch black Richmond Park, which is surprisingly busy with cyclists and dog walkers, even though you could barely see your hand in front of your face. The session involved a loop broken into two sections of 800 and 1200 metres, completed four times. It was easily the longest speed session I'd ever done, but I felt quite good throughout, keeping a little bit back for Saturdays race. We then had to run home, this time not through the park. We'd apparently got out just in time during our warm up as there was a dear cull going on!! If it moves they'll shoot it. I didn't fancy explaining that particular injury to the physio!
On Wednesday, as with last week, I did an easy short morning run to shake out the stiffness from the night before. I then headed down to the gym to work on my legs. I felt a lot happier with what I was doing this time round. I was more disciplined with weight levels, rep numbers and recoveries. This all meant I felt no soreness, unlike last week. My body and my mind quickly got into the grove of including leg based weights exercises into my routine, which psychologically made me feel stronger and more powerful than last week. I finished the day with a strong fifty minute run, through lots of mud and lots of puddles - great practice for the weekends cross country, especially as the weather reports didn't look good.
Thursday’s tempo session was cut back by my coach into ten x thirty second sprints with thirty seconds recovery. As with Wednesdays run I went off road and really enjoyed flying through the mud during my sprints. I frightened the living daylights out of two dog walkers and a little bambie, who's lucky enough to reside on Epsom Common rather than the 'shoot em up' that is Richmond Park! An easy run Thursday night and another short easy run Friday with my pre race ritual of three times thirty second strides and I was ready for the weekends race.
All Saturday morning the rain fell like it was going out of fashion. I wasn't worried for the race, but I hate warming up in the rain as everything gets wet and cold. You’re then expected to use your frozen hands to pin on your number and tie up your spikes laces, which takes five times as long when you cant feel your fingers. Thankfully, as if by magic, when we pulled into the car park the sun started shining, so we all happily warmed up and got ready for the race.
I was feeling a little nervous, I really wanted to win, and that was adding extra pressure. As I did my final few strides in preparation I noticed my adversary Mr Hamblen. Then I noticed he was wearing his jeans and was obviously not running! It was as if a weight had been lifted. I knew my task had been made easier, a cold had forced him out, but I slightly wished we could have had a good old churn up between us.
As soon as we were called to the start the heavens reopened. I didn't mind one bit, it would make the race more fun, and I knew all my clothes were safely packed away in my highly professional black bin bag, for which I had been mocked due to it’s lack of style and old woman nature, but at least when I got back, my clothes would still be dry!
I ran the race in a really relaxed fashion, taking the lead after about a mile and pulling ahead, gaining a nice cushion that meant I finished comfortably in one piece. I was really disappointed I didn't have my challenger as the course suited me down to the ground. Steep climbs, fast furious descents, mud, puddles, and rhythm breaking twists and turns. I loved every second. My joy was complete when the rain stopped just in time for me to put my nice dry cloths back on. A perfect days racing!
Come Sunday morning I really noticed the difference to finishing a race comfortably rather than on your knees. I flew round my long run, reminding myself not to push too hard. That post race high was working well - long may it continue.
Thursday 13 November 2008
Training 27th of October - 2nd November
The races really are coming thick and fast this month. No sooner had I untied my laces after the Great South Run, I was doing them up again contemplating a double-header weekend of races. They often quote athletes as racing themselves fit and if my race diary is anything to go by I should be super human by the New Year!
This week’s races were less important to me in the grand scheme of things, which allowed me to train fully into them - meaning I wasn't so preoccupied with times and race performances. You can't expect to run your best if you’re racing every week, especially when your races are less than twenty four hours apart.
I followed my weekly ritual of two runs on Monday, totalling seventy minutes, and Tuesday’s very easy morning run in preparation for the evening’s speed work. During these runs I could still feel the effects of the weekend’s race in my legs, so I knew Tuesday was going to be a struggle, and sure enough, it was.
I was thrust to the front of the pack to lead out the first rep. I was glad it was the first rep I was nominated to lead as it was the only rep I hit target pace. I didn't bomb out, I just found the going a little tough and dropped a handful of seconds each rep. But I was working hard, and knowing how tired my body was feeling I was comfortable with dropping a few seconds - what's a few seconds between training buddies anyway?!!
Strange as it may seem, and it seemed very strange to me, I woke up on Wednesday as fresh as a daisy! My legs didn't beg to be left in bed, they wanted 'to be up, and at em'! I shut my eyes on Tuesday night prepared to feel worse in the morning, prepared for two tortuous runs, and a probable missed gym session, but the opposite was true. I felt great on both runs and had to reign myself in from running that bit further and pushing that bit harder than planned. I even felt excited about hitting the gym.
Over the last six months I've done very little strength work on my legs in the gym. I've focused on my core and upper body, partly due to having tired legs that didn't want any extra stress put through them, as well as fearing injuring myself and thus being unable to run. Having arms that are sore and tight is uncomfortable to run with, but easily doable,. However, tight and sore legs is another matter. But I now felt the time was right to start, and I've felt my legs have been missing that vital strength during some of my recent races.
So I squatted, and raised, and pushed, and pulled my way through the session, where I surprised myself with the loads I was able to use. I'm not a complete wimp after all!
The session may have gone well but my fear of tight sore muscles greeted me Thursday morning. Thankfully the joy of doing my favourite session got me by. A fifteen-minute tempo run, with fifteen minuets warm up and cool down. I don't know why I love this most simple of sessions but I do. Probably because it is so simple! I eased my way through a steady, no slow, fifty minutes in the evening. This left me Friday to do a few strides during a slow morning run then concentrate on stretching out my legs, hopefully to ease the tightness for the weekend.
Saturdays race was a cross-country relay in Reigate.
My legs still felt a little sore but I knew once I got going I'd be ok. It was a horrible day (weather-wise), it rained non-stop and took me the whole evening to thaw out! I ran reasonably well, nothing spectacular. I was a little way off the fastest time of the day but nothing to cause me too much distress. As well as not being rested and having tight muscles I was a complete wimp on a very tricky downhill section of the course. I tippy-toed my way down, very different to my normal kamikaze style, loosing me a lot of ground, but keeping me in one piece! An acceptable days work - all in all!
Sunday morning’s race was a ten-kilometre race in Guildford. I was feeling a bit more like it, even though it was nine o'clock on a Sunday morning. I could hardly feel any tightness in my legs and I was hoping to produce a solid time.
I thought the race was going to be run predominantely on roads with occasional sections on the mud, but nothing too major. It turned out to be mainly run in the mud with hardly any sections on the road. Having donned my flat racing shoes for the race I was like Bambie on a skating rink! It took me a few seconds to gain any traction after the gun went. Having thought my chances of victory were gone along with any chance of a decent time I soon noticed that almost all the guys around me hand normal trainers on to. It was back on!
A group of three of us soon started to pull away, and I was feeling good. This soon vanished as we hit the first long climb through a ploughed field. My legs went to jelly as the other two pulled away. I felt like I was standing still, and I had visions of a long lonely run to the finish. Once at the top of the hill I felt ok again, I got back into my rhythm and set about trying to repair the damage. One guy had pulled out over three hundred meters on me and the other maybe two hundred. Along the flat I made no impact, but what goes up must come down. I was flying on the down-hill and was gaining on second, who intern was gaining on first. As the hill levelled out we were all back together. The same scenario then played out for the rest of the race. I fell off the back up hill, one guy pulled ahead leaving one in the middle. Then down the hill we would all come back together. It was a strange pattern. I was feeling tired on the down hills now but was still able to close the gap until we finally got into the final kilometre. For the first time I hit the front, I knew the finish was a long drag up hill so I needed a cushion. I made my bid for glory, as much as to impress the girlfriends parents, (who'd come to check up on me!), as it was to get the prize! It worked and I got my cushion and I impressed the girlies parents!
It was time for a sit down and a hot bath. Now I have to begin plans for next weeks race!
This week’s races were less important to me in the grand scheme of things, which allowed me to train fully into them - meaning I wasn't so preoccupied with times and race performances. You can't expect to run your best if you’re racing every week, especially when your races are less than twenty four hours apart.
I followed my weekly ritual of two runs on Monday, totalling seventy minutes, and Tuesday’s very easy morning run in preparation for the evening’s speed work. During these runs I could still feel the effects of the weekend’s race in my legs, so I knew Tuesday was going to be a struggle, and sure enough, it was.
I was thrust to the front of the pack to lead out the first rep. I was glad it was the first rep I was nominated to lead as it was the only rep I hit target pace. I didn't bomb out, I just found the going a little tough and dropped a handful of seconds each rep. But I was working hard, and knowing how tired my body was feeling I was comfortable with dropping a few seconds - what's a few seconds between training buddies anyway?!!
Strange as it may seem, and it seemed very strange to me, I woke up on Wednesday as fresh as a daisy! My legs didn't beg to be left in bed, they wanted 'to be up, and at em'! I shut my eyes on Tuesday night prepared to feel worse in the morning, prepared for two tortuous runs, and a probable missed gym session, but the opposite was true. I felt great on both runs and had to reign myself in from running that bit further and pushing that bit harder than planned. I even felt excited about hitting the gym.
Over the last six months I've done very little strength work on my legs in the gym. I've focused on my core and upper body, partly due to having tired legs that didn't want any extra stress put through them, as well as fearing injuring myself and thus being unable to run. Having arms that are sore and tight is uncomfortable to run with, but easily doable,. However, tight and sore legs is another matter. But I now felt the time was right to start, and I've felt my legs have been missing that vital strength during some of my recent races.
So I squatted, and raised, and pushed, and pulled my way through the session, where I surprised myself with the loads I was able to use. I'm not a complete wimp after all!
The session may have gone well but my fear of tight sore muscles greeted me Thursday morning. Thankfully the joy of doing my favourite session got me by. A fifteen-minute tempo run, with fifteen minuets warm up and cool down. I don't know why I love this most simple of sessions but I do. Probably because it is so simple! I eased my way through a steady, no slow, fifty minutes in the evening. This left me Friday to do a few strides during a slow morning run then concentrate on stretching out my legs, hopefully to ease the tightness for the weekend.
Saturdays race was a cross-country relay in Reigate.
My legs still felt a little sore but I knew once I got going I'd be ok. It was a horrible day (weather-wise), it rained non-stop and took me the whole evening to thaw out! I ran reasonably well, nothing spectacular. I was a little way off the fastest time of the day but nothing to cause me too much distress. As well as not being rested and having tight muscles I was a complete wimp on a very tricky downhill section of the course. I tippy-toed my way down, very different to my normal kamikaze style, loosing me a lot of ground, but keeping me in one piece! An acceptable days work - all in all!
Sunday morning’s race was a ten-kilometre race in Guildford. I was feeling a bit more like it, even though it was nine o'clock on a Sunday morning. I could hardly feel any tightness in my legs and I was hoping to produce a solid time.
I thought the race was going to be run predominantely on roads with occasional sections on the mud, but nothing too major. It turned out to be mainly run in the mud with hardly any sections on the road. Having donned my flat racing shoes for the race I was like Bambie on a skating rink! It took me a few seconds to gain any traction after the gun went. Having thought my chances of victory were gone along with any chance of a decent time I soon noticed that almost all the guys around me hand normal trainers on to. It was back on!
A group of three of us soon started to pull away, and I was feeling good. This soon vanished as we hit the first long climb through a ploughed field. My legs went to jelly as the other two pulled away. I felt like I was standing still, and I had visions of a long lonely run to the finish. Once at the top of the hill I felt ok again, I got back into my rhythm and set about trying to repair the damage. One guy had pulled out over three hundred meters on me and the other maybe two hundred. Along the flat I made no impact, but what goes up must come down. I was flying on the down-hill and was gaining on second, who intern was gaining on first. As the hill levelled out we were all back together. The same scenario then played out for the rest of the race. I fell off the back up hill, one guy pulled ahead leaving one in the middle. Then down the hill we would all come back together. It was a strange pattern. I was feeling tired on the down hills now but was still able to close the gap until we finally got into the final kilometre. For the first time I hit the front, I knew the finish was a long drag up hill so I needed a cushion. I made my bid for glory, as much as to impress the girlfriends parents, (who'd come to check up on me!), as it was to get the prize! It worked and I got my cushion and I impressed the girlies parents!
It was time for a sit down and a hot bath. Now I have to begin plans for next weeks race!
Thursday 6 November 2008
Traing 20th - 26th October + Great South Race
When I plan my race schedule I try to make sure there is a mix of important races that I want to be at my best for, and lesser races that I can train hard before, and use to keep my racing brain in gear. I always plan well ahead for the bigger races, entering months in advance, telling myself I have weeks ahead of me to get into top shape. So far for me, it has very rarely worked out that I have towed the line for a big race and felt in top form, both physically and mentally. Possibly it's a bit more of a mental problem. When you think back on the training you've done, (one, two three weeks before), it's the missed sessions or the below par runs that you tend to remember, not the days of double sessions and quality workouts. But leading up to the Great South Run on Sunday I was actually feeling very positive. I knew that I was in good shape, that I had missed or changed very few planned workouts recently, and had set myself a realistic and obtainable goal for the race.
My weeks’ training was fairly relaxed. Having felt so good on Sunday's long run I allowed my body to dictate my pace on my two Monday runs, rather than my watch. It worked well as I again felt really fast and strong, but unbelievably relaxed. Tuesday's track session involved a fair bit of sandbagging by me. I didn't want to push myself into any sort of difficulty, especially as it was a freezing cold night, and there was little to gain and much more to lose. I went straight to the back where I stayed for the entire session. Happily ploughing through the session of six, one kilometre repetitions, I felt ok. The cold was slightly affecting my breathing, and taking in less oxygen meant that the times were slower and the session harder. But I was not flat out on my back at the end of the run, and was beginning to feel more comfortable training in the cold conditions.
The rest of the week was my usual pre-race diet of steady runs, cold baths, stretching and vast amounts of sleep. If there is an opportunity to sleep I’ll grab it. (A blossoming career as a mattress tester I'm sure is beckoning!)
I was feeling confident and excited about the challenge of racing ten miles. I haven’t raced a distance more than ten kilometres for a while, and knew that it was important to hit my target pace early on, as there is a long way to go if you get it all wrong. And as if the pressure of competing well wasn't enough, I’d entered into a big stakes bet on the outcome of the race. It was a battle of the couples, having taken on the might of Mark and Emily Alden (two close friends of mine from my athletics club - both very keen runners), along side my girlfriend Vicky, who to my disgust describes herself as a jogger not a runner, and who in the last four weeks had run only four times! The pressure was on!
Having woken all week to bright sunshine I was disappointed to wake up to rain. Annoying for the race, but more of a pain pre-race. With twenty thousand people running it's hard to get a proper warm up, as you need to be in position in your starting pen well ahead of the start time, and dressed ready to race. So standing in the pouring rain was going to be a very unhelpful. A couple of designer bin bags made sure I was dry on the start line, and a dodgy old t-shirt helped ensure I was reasonably warm.
I managed to turn myself into something of a nervous wreck before the race. My nerves always grow on route to a race, and I never settle until I'm at the start. Then I know what's happening and when it will happen. With only one main road into Portsmouth and thousands of cars wanting to get in, the traffic was horrendous. I got worried - I needed a pee - I got more worried. Thankfully we pulled into a multi-storey car park just in time, as my bladder and head were ready to explode. I was reasonably calm, and faffed about as normal, before we set off for the start. We soon took a wrong turning and my nerves grew!
I needed the toilet again and we were in the middle of some housing estate and my nerves grew again. I just wanted to get to the start. I knew I wouldn't be happy until I was there, so I valiantly ditched the girlfriend and my two mates and ran for it! With every step that I got closer to the start, the less nervous I felt. I think it's probably the most wound up I’ve ever been before a race, probably not the best start, but now I felt calm and had enough time to finish my warm up and get focused.
Getting focused was easy. The scale of the event does it for you. TV cameras and helicopters were buzzing overhead and then Paula Radcliff and Co came out ready to start the elite women's race. You feel part of something special, which focuses the mind solely on what you’re there to do, and seeing such great athletes naturally inspires you.
Ten minutes later and it was nearly start time. I'd kept reasonably warm, but due to being hemmed in I was unable to finalise my normal warm up routine, but being a ten-mile race I knew that I could ease into it slightly.
The front of a mass participation event is something of a scrum, but I'd expected that. Everyone wants to be at the front, it's frustrating when you have to fight for position with someone dressed as batman but I guess it's all part of it. Due to the scrum factor the elite athletes from around the world don't have to join us. Five minutes before the start they file out and are able to finish off their warm up, up the empty road ahead, absolutely fine. What I hadn't banked on was a swarm of 'celebrities' and their running buddies assembling right in front of me. I knew there was going to be trouble! Celebs are great for a race, I guess, certainly by raising the profile of a race and for the various charities they represent. But why oh why do they get put out ahead of everyone who can actually run and who want to post good times and finish well??
The gun went bang, and I went nowhere. I was trapped in by the Port Vale football club manager and his posse of mates. I weaved in and out, and then found myself boxed in by some bloke off Casualty. I was getting very frustrated as they happily waved to the crowd. I began to sharpen my elbows then a chink of light appeared and I was almost free, a quick side step past Ewan Thomas, former European 400 meter champion and someone whom I expected to be a bit quicker off the line, and I was finally able to run in a straight line.
Finally free, I made a massive schoolboy error. Knowing I was behind schedule and way off a number of athletes I had hoped to be competing with, I started pushing hard. For two miles I felt great. I was picking off people and slowly making headway but I was running nearly thirty seconds a mile faster than I had planned. I soon ran into trouble. I backed off to my planned pace, hoping I'd recover. I made it to mile six just behind schedule, but for the next four miles I started slowing. My legs were shot, and I was finding the going tough. I was furious with myself, as I'd lost much more time by pushing too hard than I did stuck behind “blokey” from Casualty. I was gutted at the end, and the workers handing out medals couldn't understand why someone finishing so high up in the field could be so grumpy. But I was, and to add insult to injury I lost my bet, even though my girlfriend ran a nine minute personal best, we finished just shy of my friends combined time. I blame no one but myself. It's a lesson hard learnt in pacing, and from now on I will beg, steal and borrow my way into the elite start. Either that or go on big brother and get into the 'celeb' start. I'll have plenty of time to deliberate my mistakes as I pay off my loosing bet - a three-course meal lovingly prepared by my own fair hands!! It’s one thing after another with me - I HATE cooking!
My weeks’ training was fairly relaxed. Having felt so good on Sunday's long run I allowed my body to dictate my pace on my two Monday runs, rather than my watch. It worked well as I again felt really fast and strong, but unbelievably relaxed. Tuesday's track session involved a fair bit of sandbagging by me. I didn't want to push myself into any sort of difficulty, especially as it was a freezing cold night, and there was little to gain and much more to lose. I went straight to the back where I stayed for the entire session. Happily ploughing through the session of six, one kilometre repetitions, I felt ok. The cold was slightly affecting my breathing, and taking in less oxygen meant that the times were slower and the session harder. But I was not flat out on my back at the end of the run, and was beginning to feel more comfortable training in the cold conditions.
The rest of the week was my usual pre-race diet of steady runs, cold baths, stretching and vast amounts of sleep. If there is an opportunity to sleep I’ll grab it. (A blossoming career as a mattress tester I'm sure is beckoning!)
I was feeling confident and excited about the challenge of racing ten miles. I haven’t raced a distance more than ten kilometres for a while, and knew that it was important to hit my target pace early on, as there is a long way to go if you get it all wrong. And as if the pressure of competing well wasn't enough, I’d entered into a big stakes bet on the outcome of the race. It was a battle of the couples, having taken on the might of Mark and Emily Alden (two close friends of mine from my athletics club - both very keen runners), along side my girlfriend Vicky, who to my disgust describes herself as a jogger not a runner, and who in the last four weeks had run only four times! The pressure was on!
Having woken all week to bright sunshine I was disappointed to wake up to rain. Annoying for the race, but more of a pain pre-race. With twenty thousand people running it's hard to get a proper warm up, as you need to be in position in your starting pen well ahead of the start time, and dressed ready to race. So standing in the pouring rain was going to be a very unhelpful. A couple of designer bin bags made sure I was dry on the start line, and a dodgy old t-shirt helped ensure I was reasonably warm.
I managed to turn myself into something of a nervous wreck before the race. My nerves always grow on route to a race, and I never settle until I'm at the start. Then I know what's happening and when it will happen. With only one main road into Portsmouth and thousands of cars wanting to get in, the traffic was horrendous. I got worried - I needed a pee - I got more worried. Thankfully we pulled into a multi-storey car park just in time, as my bladder and head were ready to explode. I was reasonably calm, and faffed about as normal, before we set off for the start. We soon took a wrong turning and my nerves grew!
I needed the toilet again and we were in the middle of some housing estate and my nerves grew again. I just wanted to get to the start. I knew I wouldn't be happy until I was there, so I valiantly ditched the girlfriend and my two mates and ran for it! With every step that I got closer to the start, the less nervous I felt. I think it's probably the most wound up I’ve ever been before a race, probably not the best start, but now I felt calm and had enough time to finish my warm up and get focused.
Getting focused was easy. The scale of the event does it for you. TV cameras and helicopters were buzzing overhead and then Paula Radcliff and Co came out ready to start the elite women's race. You feel part of something special, which focuses the mind solely on what you’re there to do, and seeing such great athletes naturally inspires you.
Ten minutes later and it was nearly start time. I'd kept reasonably warm, but due to being hemmed in I was unable to finalise my normal warm up routine, but being a ten-mile race I knew that I could ease into it slightly.
The front of a mass participation event is something of a scrum, but I'd expected that. Everyone wants to be at the front, it's frustrating when you have to fight for position with someone dressed as batman but I guess it's all part of it. Due to the scrum factor the elite athletes from around the world don't have to join us. Five minutes before the start they file out and are able to finish off their warm up, up the empty road ahead, absolutely fine. What I hadn't banked on was a swarm of 'celebrities' and their running buddies assembling right in front of me. I knew there was going to be trouble! Celebs are great for a race, I guess, certainly by raising the profile of a race and for the various charities they represent. But why oh why do they get put out ahead of everyone who can actually run and who want to post good times and finish well??
The gun went bang, and I went nowhere. I was trapped in by the Port Vale football club manager and his posse of mates. I weaved in and out, and then found myself boxed in by some bloke off Casualty. I was getting very frustrated as they happily waved to the crowd. I began to sharpen my elbows then a chink of light appeared and I was almost free, a quick side step past Ewan Thomas, former European 400 meter champion and someone whom I expected to be a bit quicker off the line, and I was finally able to run in a straight line.
Finally free, I made a massive schoolboy error. Knowing I was behind schedule and way off a number of athletes I had hoped to be competing with, I started pushing hard. For two miles I felt great. I was picking off people and slowly making headway but I was running nearly thirty seconds a mile faster than I had planned. I soon ran into trouble. I backed off to my planned pace, hoping I'd recover. I made it to mile six just behind schedule, but for the next four miles I started slowing. My legs were shot, and I was finding the going tough. I was furious with myself, as I'd lost much more time by pushing too hard than I did stuck behind “blokey” from Casualty. I was gutted at the end, and the workers handing out medals couldn't understand why someone finishing so high up in the field could be so grumpy. But I was, and to add insult to injury I lost my bet, even though my girlfriend ran a nine minute personal best, we finished just shy of my friends combined time. I blame no one but myself. It's a lesson hard learnt in pacing, and from now on I will beg, steal and borrow my way into the elite start. Either that or go on big brother and get into the 'celeb' start. I'll have plenty of time to deliberate my mistakes as I pay off my loosing bet - a three-course meal lovingly prepared by my own fair hands!! It’s one thing after another with me - I HATE cooking!
Monday 3 November 2008
Training 13th - 19th October
I went to bed on Saturday, pleased with my race, looking to push on the next day with a long run and a full weeks worth of quality training. This plan was somewhat hindered by the agro my legs were giving me when I woke up - a result of my sprint finish the day before.
Having not sprinted at full pelt for quite a while my legs took offence to my wanting them to work to their maximum. I know from playing football and tennis that my legs don't like doing things out of their norm. They are used to the levels of stress they are put under whilst pounding out the miles, but not sprinting one hundred yards. It caused an excess amount of stretching to my legs, particularly my quads, which left me as stiff as an old board on Sunday, and rather than pushing on during my long run, it was a case of going through the motions and doing as much as I could stand.
This was frustrating, to say the least.
Monday’s training was slow. This was partly so I didn't damage my muscles further and partly because I don't think I could have gone any faster. A lot of stretching and self massage went on, as well as a number of hot baths, so hot they left me sweatier than after a hard run! All of this, to loosen up the angry muscle fibres.
By Tuesday my legs felt suppler. I took my morning run extra carefully so that my legs would be in some sort of shape to attempt the evening track session, which actually went slightly better than I had expected. I thought I would be off the back of the group before we'd even completed a lap. Hence I was pleased that I was able to grimly hang on to the back of the pack, even taking my stint at pacing a rep at the front. Admittedly, every one sped past with a hundred metres to go, but my times remained constant and my aerobic capacity wasn't drastically stretched - it was just my tight legs letting me down a bit.
After chatting with my coach about my tightness, I never buy a round of drinks! And after his observation of my lack of zip, it was decided that until Saturday I was simply to do a number of easy runs. (Nothing more than fifty minutes, nothing less than thirty). This would enable me to keep up my fitness levels, but also giving my legs some time to recover. A lot more stretching, and hot baths also took place. I'm starting to get worried about our next water bill, what with showers twice a day after training, plus numerous hot and cold baths. I think I'll blame the leaky outside tap!
By Saturday I was almost back to normal. Only a small amount of stiffness remained, but my legs did feel a little jaded, perhaps as a result of having hot baths instead of my favourite revitalising cold ones, as well as an excessive amount of stretching which can fatigue muscles slightly. Having said that, the session was solid enough. A stable Saturday diet of tempo running, hill reps and long sprints. I eased back a little during the sprints knowing that the exaggerated stride length and over stretching of my quads lead to my problems this week. But the tempo was solid and my hill reps showed me signs of improvement.
Sunday’s final run of the week was one of the most enjoyable runs I've had in a while. I hadn't actually wanted to do it. I cried off joining the others for the long run in the morning. I felt tired and slightly demotivated, and after drawing back the curtains to reveal a dull damp day, I went back to bed!
By two in the afternoon I still didn't feel much like it but I forced myself. It was a fine line between doing a run and watching the football, but the run won. As soon as I hit the country I felt great. I had a high from actually pushing myself out the door, and it all felt so easy. An hour and a half flew by in no time. It was one of those runs when you almost feel like you could go on forever. You breeze up every hill and fly down the other side. I felt ready for another week’s hard work.
Having not sprinted at full pelt for quite a while my legs took offence to my wanting them to work to their maximum. I know from playing football and tennis that my legs don't like doing things out of their norm. They are used to the levels of stress they are put under whilst pounding out the miles, but not sprinting one hundred yards. It caused an excess amount of stretching to my legs, particularly my quads, which left me as stiff as an old board on Sunday, and rather than pushing on during my long run, it was a case of going through the motions and doing as much as I could stand.
This was frustrating, to say the least.
Monday’s training was slow. This was partly so I didn't damage my muscles further and partly because I don't think I could have gone any faster. A lot of stretching and self massage went on, as well as a number of hot baths, so hot they left me sweatier than after a hard run! All of this, to loosen up the angry muscle fibres.
By Tuesday my legs felt suppler. I took my morning run extra carefully so that my legs would be in some sort of shape to attempt the evening track session, which actually went slightly better than I had expected. I thought I would be off the back of the group before we'd even completed a lap. Hence I was pleased that I was able to grimly hang on to the back of the pack, even taking my stint at pacing a rep at the front. Admittedly, every one sped past with a hundred metres to go, but my times remained constant and my aerobic capacity wasn't drastically stretched - it was just my tight legs letting me down a bit.
After chatting with my coach about my tightness, I never buy a round of drinks! And after his observation of my lack of zip, it was decided that until Saturday I was simply to do a number of easy runs. (Nothing more than fifty minutes, nothing less than thirty). This would enable me to keep up my fitness levels, but also giving my legs some time to recover. A lot more stretching, and hot baths also took place. I'm starting to get worried about our next water bill, what with showers twice a day after training, plus numerous hot and cold baths. I think I'll blame the leaky outside tap!
By Saturday I was almost back to normal. Only a small amount of stiffness remained, but my legs did feel a little jaded, perhaps as a result of having hot baths instead of my favourite revitalising cold ones, as well as an excessive amount of stretching which can fatigue muscles slightly. Having said that, the session was solid enough. A stable Saturday diet of tempo running, hill reps and long sprints. I eased back a little during the sprints knowing that the exaggerated stride length and over stretching of my quads lead to my problems this week. But the tempo was solid and my hill reps showed me signs of improvement.
Sunday’s final run of the week was one of the most enjoyable runs I've had in a while. I hadn't actually wanted to do it. I cried off joining the others for the long run in the morning. I felt tired and slightly demotivated, and after drawing back the curtains to reveal a dull damp day, I went back to bed!
By two in the afternoon I still didn't feel much like it but I forced myself. It was a fine line between doing a run and watching the football, but the run won. As soon as I hit the country I felt great. I had a high from actually pushing myself out the door, and it all felt so easy. An hour and a half flew by in no time. It was one of those runs when you almost feel like you could go on forever. You breeze up every hill and fly down the other side. I felt ready for another week’s hard work.
Monday 27 October 2008
Training 6th-12th October (Plus Race)
After two long months without a race, there's finally an opportunity to don my racing shoes again. Not only is it a chance to race again but it's the first cross-country meeting of the season, marking the start of competition over my favourite running surface.
There's something different and special about running in the mud, the cold and more often than not, the rain. I love the challenge of it - the more mud and the bigger hills we encounter, the better. It's great to just put your head down and work hard, no lap times or mile markers to worry about, no time comparisons to see how you rank, just you against the course and the opposition on the day.
It's been my longest break from racing whilst uninjured since I was in the junior ranks. I've really enjoyed training hard each weekend and throughout the week, without worrying about easing back for races. As the time has gone on it’s become harder and harder to stop myself from racing in training, be it on my own or during my group workouts. I've found myself comparing my performance during my speed sessions to others in my group, which has been slightly unhelpful. You can never really tell what's going on in training. People will have done varying amounts of training during the week, leading to different levels of fatigue. Or you, or they, may be holding something back, be it due to injury or not wanting to push to the limit, but in a race everything is even, you give your all and see what 'your all' equates to.
With the race on Saturday my coach reduced the mileage for the week slightly, and replaced my Thursday tempo run with just an easy forty-minute run, hoping that my legs would feel fresher and my body stronger. This should mean that I have better tools with which to put in a good performance come race day.
My last hard session was on Tuesday. It was my groups first winter speed session, run on the roads of South West London. What the local residents think is happening when twenty odd people arrive at the corner of their street, and begin to undress to the point of it becoming indecent, god only knows. We all then disappear into the darkness, returning five minuets later, hot, sweaty and gasping for air, repeating the process another five times.
Thankfully we were able to complete the session of five times a mile loop without the police being called! I felt ok during the run, not spectacular but not disastrous. I always like to hold a little more than normal back during my final quality workout before a race. I like my legs to feel strong right to the end, and feel as though there's more to give. So I spent the evening at the back of the group, controlling my efforts in the hope it would leave my body in a better state for the race.
The rest of the week was fine. Just steady state runs and lots of stretching, massaging, (sadly self massage!!), and ice baths. I was a little concerned on Friday as I always like to do the same off road three mile loop the day before a race. I run it really slowly and like to feel my legs bouncing along, and to get that urge to push on. But I felt a little flat, and my legs felt a bit heavy and fatigued. I also always do three thirty second bursts, thankfully my legs felt good when travelling at race pace so my mind was put somewhat at ease.
Race, Division 2 Surrey League:
My legs still didn't feel as fresh and bouncy as I would have hoped for on race day. But mentally I felt great, I had my spikes on, the sun was shining and five months of cross-country fun lay ahead of me.
I got a reasonable start to the race. As the course turned on to a narrow path, I was eager to get towards the front quickly. I was in fifth place as we ran down a twisting path and felt comfortable. I could see the leaders weren't getting away and was content to sit until we reached some playing fields at the bottom of the hill. I moved up to the three leaders, two of them team mates, and just sat behind them to see what would happen. The group was down to three as we climbed the hill back to the start. I was still feeling comfortable and my confidence was growing. I was revelling on the twisty pathways through the woods and felt in control of what I was doing. I decided to let my opponent from our opposing club make any move on my team mate. We'd been lead round at a good pace so why challenge it.
At the top of the hill our opponent picked the pace up and it was down to two, I was glad in a way, as it meant I could be more ruthless. Until this point neither of us had made the running, but as it was my team-mates that had pushed the pace for half the race I felt I could just sit on my opponents' shoulder and wait and see what he did. I shadowed him as we continued at a good pace back down to the playing fields, and began the climb back up the hill to the finish. The pace was good as we wound our way through the narrow paths. On the final wide climb as I pulled level, a little game of cat and mouse began. I knew I had a good kick, but was also wary, as I had been beaten by the same competitor in a sprint finish on the track. However, I but I still felt unbelievably strong which gave me the confidence to wait. We reached the top of the hill with four hundred metres to run, and he made the first move. I quickly responded and didn't feel he'd put me into any difficulty. I waited on his shoulder and hit the gas pedal with one fifty to go. I don't think I've ever sprinted so fast! I knew I had enough to sustain it to the finish which I did finishing a couple of seconds ahead.
A very pleasing start to my season. I was really encouraged by how strong and controlled I felt throughout, and at how good my finishing kick was, something I thought I'd lost. The races start coming thick and fast now, and I'll probably moan about not having a weekend off, but if they all go as well as this one did I’ll have very little to complain about.
There's something different and special about running in the mud, the cold and more often than not, the rain. I love the challenge of it - the more mud and the bigger hills we encounter, the better. It's great to just put your head down and work hard, no lap times or mile markers to worry about, no time comparisons to see how you rank, just you against the course and the opposition on the day.
It's been my longest break from racing whilst uninjured since I was in the junior ranks. I've really enjoyed training hard each weekend and throughout the week, without worrying about easing back for races. As the time has gone on it’s become harder and harder to stop myself from racing in training, be it on my own or during my group workouts. I've found myself comparing my performance during my speed sessions to others in my group, which has been slightly unhelpful. You can never really tell what's going on in training. People will have done varying amounts of training during the week, leading to different levels of fatigue. Or you, or they, may be holding something back, be it due to injury or not wanting to push to the limit, but in a race everything is even, you give your all and see what 'your all' equates to.
With the race on Saturday my coach reduced the mileage for the week slightly, and replaced my Thursday tempo run with just an easy forty-minute run, hoping that my legs would feel fresher and my body stronger. This should mean that I have better tools with which to put in a good performance come race day.
My last hard session was on Tuesday. It was my groups first winter speed session, run on the roads of South West London. What the local residents think is happening when twenty odd people arrive at the corner of their street, and begin to undress to the point of it becoming indecent, god only knows. We all then disappear into the darkness, returning five minuets later, hot, sweaty and gasping for air, repeating the process another five times.
Thankfully we were able to complete the session of five times a mile loop without the police being called! I felt ok during the run, not spectacular but not disastrous. I always like to hold a little more than normal back during my final quality workout before a race. I like my legs to feel strong right to the end, and feel as though there's more to give. So I spent the evening at the back of the group, controlling my efforts in the hope it would leave my body in a better state for the race.
The rest of the week was fine. Just steady state runs and lots of stretching, massaging, (sadly self massage!!), and ice baths. I was a little concerned on Friday as I always like to do the same off road three mile loop the day before a race. I run it really slowly and like to feel my legs bouncing along, and to get that urge to push on. But I felt a little flat, and my legs felt a bit heavy and fatigued. I also always do three thirty second bursts, thankfully my legs felt good when travelling at race pace so my mind was put somewhat at ease.
Race, Division 2 Surrey League:
My legs still didn't feel as fresh and bouncy as I would have hoped for on race day. But mentally I felt great, I had my spikes on, the sun was shining and five months of cross-country fun lay ahead of me.
I got a reasonable start to the race. As the course turned on to a narrow path, I was eager to get towards the front quickly. I was in fifth place as we ran down a twisting path and felt comfortable. I could see the leaders weren't getting away and was content to sit until we reached some playing fields at the bottom of the hill. I moved up to the three leaders, two of them team mates, and just sat behind them to see what would happen. The group was down to three as we climbed the hill back to the start. I was still feeling comfortable and my confidence was growing. I was revelling on the twisty pathways through the woods and felt in control of what I was doing. I decided to let my opponent from our opposing club make any move on my team mate. We'd been lead round at a good pace so why challenge it.
At the top of the hill our opponent picked the pace up and it was down to two, I was glad in a way, as it meant I could be more ruthless. Until this point neither of us had made the running, but as it was my team-mates that had pushed the pace for half the race I felt I could just sit on my opponents' shoulder and wait and see what he did. I shadowed him as we continued at a good pace back down to the playing fields, and began the climb back up the hill to the finish. The pace was good as we wound our way through the narrow paths. On the final wide climb as I pulled level, a little game of cat and mouse began. I knew I had a good kick, but was also wary, as I had been beaten by the same competitor in a sprint finish on the track. However, I but I still felt unbelievably strong which gave me the confidence to wait. We reached the top of the hill with four hundred metres to run, and he made the first move. I quickly responded and didn't feel he'd put me into any difficulty. I waited on his shoulder and hit the gas pedal with one fifty to go. I don't think I've ever sprinted so fast! I knew I had enough to sustain it to the finish which I did finishing a couple of seconds ahead.
A very pleasing start to my season. I was really encouraged by how strong and controlled I felt throughout, and at how good my finishing kick was, something I thought I'd lost. The races start coming thick and fast now, and I'll probably moan about not having a weekend off, but if they all go as well as this one did I’ll have very little to complain about.
Monday 13 October 2008
Training Mon 22nd September - 5th October
I finally let greed get the better of me. I tried to do too much and it came back to bite me. I fell into the trap I had avoided so well for the last four months. Having followed my coaches set weekly schedule to the letter since we started working together, I suddenly decided to add an extra mile here and there to his plan, to push harder on the steady runs, all in order to get that little bit extra from my training. Which all ultimately ended with my body breaking down under the pressure, and me missing time away from my trainers, tucked up in my sick bed.
Tuesday’s track session on the 23rd September was the start of my gradual downfall. I felt so good as the session began. For the first time my legs weren't that little bit fatigued from my previous training runs. I was feeling bouncy and I felt like I was skipping over the ground as we begun the session of 1600 metres, 1200m, 800m, 1200m, and 1600m. So I pushed myself that little bit faster than planned, hoping to take full advantage of how good I felt. I reached the halfway point, still feeling ok. In the back of my mind I knew the extra few seconds per lap I'd taken off my planned pace might take an effect. I began to struggle a little with the final 1200m rep. I was unable to help push the pace, I had to rely on the pace setting of another group member, as I hung on and actually lapped at the planned pace, ten seconds down on my previous 1200.
I then completely switched off. I was fatigued and concerned about my pace for the final rep. Then the athlete I was training with decided to call it a day as a precautionary measure due to a sore Achilles tendon. I fell further back, and dropped more time each lap. I relied on another member of the group, who had only just started training after a break, to get me round. Without him I don't know what would have happened, but I would have been even further off of my first 1600 metre time, which was thirty seconds down as it was.
Far from learning a lesson from my over exuberance, I set about doing the same thing again on Wednesday. Having completed an easy thirty minutes in the morning, as set, to recover from my track session, I decided to do 60 minutes rather than the set 50 in the evening. Not that much difference, but I also decided to push on the pace, so it became more of a long tempo run rather than a steady turn over of the legs.
The next day I was tired. My legs were heavy and it took a lot of will power just to get out of bed. I had no “get up and go”, and the set 20-minute tempo that was waiting for me filled me with dread. It wasn't going to be pretty! I felt like I was running slower during just twenty minuets of tempo running than I did in my hours run. Every hill I came to felt like Mount Everest. I got it done, then spent the entire steady evening run with my club at the back, not saying much, dreaming of my bed and Friday’s rest day.
Friday came and went, but when it came to Saturday’s session, I felt no better. I was tired, my legs were stiff and heavy, and I was beginning to feel the early stages of a sore throat coming on. Needless to say I struggled. It was a simple session of three times ten minutes, a basic session set by my coach because he was unable to be at the training session. It was a shame he wasn't there. I'm sure he would have seen that I was working hard and getting nothing back, that my body was struggling and that I was tired and needed to ease back. I'm sure he would have told me to take Sunday off and to ease back for a couple of days. Instead I rose early for the pre planned 90-minute morning run. I felt dreadful the whole way. I don't know why when I woke up feeling worse than when I shut my eyes I didn't pull out. My legs hadn't recovered and my throat had become worse, I had a headache and my sinuses were beginning to block. I guess my eagerness to improve got the better of me. I wanted it all, and didn't take note of the clear signs my body was giving me, a clear case of the craziness of the long distance runner!
So I spent the next four days in bed, feeling sorry for myself. Itching to get back into my running shoes, but more than aware that I had to give my body time to recover. I made mental notes not to deviate form my coach’s plan - he's set it for a reason so why change it. I also needed to stop blinkering myself from the signs that my body is breaking down. Maybe I see them as a sign of weakness, that I need to work through it, but there's a difference to pushing a tired body and an exhausted body. After all by pushing to much in the hope of the gains it would give me over my rivals in races, I lost four days of training, rather than just the one it may have taken for me to regain my strength.
Thankfully I took note before it became anything more than a cold, and I was back in light training before the week was through. Lesson learned me thinks!
Tuesday’s track session on the 23rd September was the start of my gradual downfall. I felt so good as the session began. For the first time my legs weren't that little bit fatigued from my previous training runs. I was feeling bouncy and I felt like I was skipping over the ground as we begun the session of 1600 metres, 1200m, 800m, 1200m, and 1600m. So I pushed myself that little bit faster than planned, hoping to take full advantage of how good I felt. I reached the halfway point, still feeling ok. In the back of my mind I knew the extra few seconds per lap I'd taken off my planned pace might take an effect. I began to struggle a little with the final 1200m rep. I was unable to help push the pace, I had to rely on the pace setting of another group member, as I hung on and actually lapped at the planned pace, ten seconds down on my previous 1200.
I then completely switched off. I was fatigued and concerned about my pace for the final rep. Then the athlete I was training with decided to call it a day as a precautionary measure due to a sore Achilles tendon. I fell further back, and dropped more time each lap. I relied on another member of the group, who had only just started training after a break, to get me round. Without him I don't know what would have happened, but I would have been even further off of my first 1600 metre time, which was thirty seconds down as it was.
Far from learning a lesson from my over exuberance, I set about doing the same thing again on Wednesday. Having completed an easy thirty minutes in the morning, as set, to recover from my track session, I decided to do 60 minutes rather than the set 50 in the evening. Not that much difference, but I also decided to push on the pace, so it became more of a long tempo run rather than a steady turn over of the legs.
The next day I was tired. My legs were heavy and it took a lot of will power just to get out of bed. I had no “get up and go”, and the set 20-minute tempo that was waiting for me filled me with dread. It wasn't going to be pretty! I felt like I was running slower during just twenty minuets of tempo running than I did in my hours run. Every hill I came to felt like Mount Everest. I got it done, then spent the entire steady evening run with my club at the back, not saying much, dreaming of my bed and Friday’s rest day.
Friday came and went, but when it came to Saturday’s session, I felt no better. I was tired, my legs were stiff and heavy, and I was beginning to feel the early stages of a sore throat coming on. Needless to say I struggled. It was a simple session of three times ten minutes, a basic session set by my coach because he was unable to be at the training session. It was a shame he wasn't there. I'm sure he would have seen that I was working hard and getting nothing back, that my body was struggling and that I was tired and needed to ease back. I'm sure he would have told me to take Sunday off and to ease back for a couple of days. Instead I rose early for the pre planned 90-minute morning run. I felt dreadful the whole way. I don't know why when I woke up feeling worse than when I shut my eyes I didn't pull out. My legs hadn't recovered and my throat had become worse, I had a headache and my sinuses were beginning to block. I guess my eagerness to improve got the better of me. I wanted it all, and didn't take note of the clear signs my body was giving me, a clear case of the craziness of the long distance runner!
So I spent the next four days in bed, feeling sorry for myself. Itching to get back into my running shoes, but more than aware that I had to give my body time to recover. I made mental notes not to deviate form my coach’s plan - he's set it for a reason so why change it. I also needed to stop blinkering myself from the signs that my body is breaking down. Maybe I see them as a sign of weakness, that I need to work through it, but there's a difference to pushing a tired body and an exhausted body. After all by pushing to much in the hope of the gains it would give me over my rivals in races, I lost four days of training, rather than just the one it may have taken for me to regain my strength.
Thankfully I took note before it became anything more than a cold, and I was back in light training before the week was through. Lesson learned me thinks!
Wednesday 24 September 2008
Monday 15th September - Sunday 21st September
Having been so tired last week it was a great relief to me that as each day passed since then I've felt fresher and more like the bouncy Will of old, and to have felt better without reducing my training load fills me with confidence. As the week drew to a close I was able to get back to the high levels of intensity in my key sessions I've now become accustomed to.
I won't deny I wasn't concerned last week. Was the training load becoming too much, had I reached the maximum level my body could take before breaking down, had I picked up a virus that was taking the edge off my performance, thus needing to back off or take a break? Questions that it's hard to know the answer to before it's too late.
Even though I've been running since I was eleven, with the bank of knowledge and experience I've gained over the years, it is all very much a gamble as to the limits my body can take. I'm breaking into new territory every day. Never before have I trained so hard, never before have I had such a long spell of unbroken training. So I really didn't know what the signals of tiredness, that my body was sending me, actually indicated. Every runner must have a limit as to what levels their body can endure, even the greatest runners in the world, or else we would be training every hour of the day, every day of the week. It's a balancing act, and at the moment I've the biggest weights I've ever experienced at either end of the scales, making that balancing point, between staying fit and breaking down, much harder to maintain.
Mondays two runs of forty and thirty minutes left me still concerned. I was tired and struggled a little. Tuesday's track session was the key sign that I was turning the corner, completing ten six-hundred metre reps. My legs still felt a little flat, and I lacked any real zip. This meant I was off the back of the group. However, my lap times were unbelievably consistent, and I finished the session with some gas left in the tank. I was no longer physically exhausted from my exertions and my legs just wouldn't go round any faster! Two steady runs on Wednesday totalling an hour and a half went by with little fuss, and by Thursday I was able to turn my legs over at a much faster rate during a fifteen-minute tempo run. A rest on Friday was followed by the confirmation that I had come through my rough patch unscathed.
Saturdays session of a ten minute tempo run, five two minute hill reps and a final ten minutes of thirty second sprints followed by thirty second jog recovery was great. I had speed for the sprints, strength for the hill reps and endurance for the tempo run. I gained great confidence as well from how I performed against my training group. I always try hard not to race during training, it's important to concentrate on what your doing, not what your mates are up to. I always make sure I have a little bit left in reserve. But if you weren't supposed to use those you train with to push you on to faster times I guess you'd just train alone. I didn't manage to finish first in a single element of the entire session. I was second throughout, which was a little frustrating, but I took great heart that the guy finishing ahead of me was a different member of the group each time. I guess I was “jack of all trades” but master of none, though I was delighted to be. It proved to me that I was right to keep plugging away with my training and that stopping wasn't the right choice to make this time. I just hope that I continue to make the right choices and keep my momentum going.
I won't deny I wasn't concerned last week. Was the training load becoming too much, had I reached the maximum level my body could take before breaking down, had I picked up a virus that was taking the edge off my performance, thus needing to back off or take a break? Questions that it's hard to know the answer to before it's too late.
Even though I've been running since I was eleven, with the bank of knowledge and experience I've gained over the years, it is all very much a gamble as to the limits my body can take. I'm breaking into new territory every day. Never before have I trained so hard, never before have I had such a long spell of unbroken training. So I really didn't know what the signals of tiredness, that my body was sending me, actually indicated. Every runner must have a limit as to what levels their body can endure, even the greatest runners in the world, or else we would be training every hour of the day, every day of the week. It's a balancing act, and at the moment I've the biggest weights I've ever experienced at either end of the scales, making that balancing point, between staying fit and breaking down, much harder to maintain.
Mondays two runs of forty and thirty minutes left me still concerned. I was tired and struggled a little. Tuesday's track session was the key sign that I was turning the corner, completing ten six-hundred metre reps. My legs still felt a little flat, and I lacked any real zip. This meant I was off the back of the group. However, my lap times were unbelievably consistent, and I finished the session with some gas left in the tank. I was no longer physically exhausted from my exertions and my legs just wouldn't go round any faster! Two steady runs on Wednesday totalling an hour and a half went by with little fuss, and by Thursday I was able to turn my legs over at a much faster rate during a fifteen-minute tempo run. A rest on Friday was followed by the confirmation that I had come through my rough patch unscathed.
Saturdays session of a ten minute tempo run, five two minute hill reps and a final ten minutes of thirty second sprints followed by thirty second jog recovery was great. I had speed for the sprints, strength for the hill reps and endurance for the tempo run. I gained great confidence as well from how I performed against my training group. I always try hard not to race during training, it's important to concentrate on what your doing, not what your mates are up to. I always make sure I have a little bit left in reserve. But if you weren't supposed to use those you train with to push you on to faster times I guess you'd just train alone. I didn't manage to finish first in a single element of the entire session. I was second throughout, which was a little frustrating, but I took great heart that the guy finishing ahead of me was a different member of the group each time. I guess I was “jack of all trades” but master of none, though I was delighted to be. It proved to me that I was right to keep plugging away with my training and that stopping wasn't the right choice to make this time. I just hope that I continue to make the right choices and keep my momentum going.
Monday 22 September 2008
Training Mon 8th September - Sun 14th September
My body has ached nearly the entire week. For seven days I've had to roll myself out of bed and into my trainers, my legs have felt like they'd buckle under my weight at any moment, and I worry that if I close my eyes for any longer than a the merest blink of an eye I'll fall into a deep sleep. It's been great! You get a perverse pleasure from the fact your body's tired. It reminds you that training must be going well, that you're working hard and making gains. It helps test your motivation and dedication. It would have been so easy to miss a run here and there, or to miss out of few repetitions on the track. But I fought through it, and as long as I come through this period of tiredness and get the bounce back into my legs soon, without my body breaking down, be it illness or injury, it will all have been worth-while and extremely encouraging.
I actually feel stronger than ever before, which is strange given how tired I've felt. But from my training this week I know I'm in good shape. On Tuesday, even though I didn't fancy lapping the track one bit, I got it done. (2 x 1K, 5 x 400 metres, and another 2 x 1K.) I was still able to lap faster than I did just three short months ago. My legs wouldn't let me do the lap times I know I can do, but my fitness shone through as I finished the session feeling that I had more to give, my breathing was under control and I wasn't doubled up, as I often am.
On Saturday my club were participating in the county road relays. I obviously didn't wanted to run badly, but in the grand scheme of things the race would count for very little. With this in mind my coach dropped my Thursday tempo run and replaced it with an easy run, but the rest of my schedule was kept as normal. With just Thursday to ease back, my legs were still very weary by Saturday.
The race was run from Wimbledon Park, running up Wimbledon Hill, past the tennis, down the other side and back into the park. I flew off at the start like a mad man, hoping to blow the cobwebs well and truly away. I love hill running so that was easy, but I was a little over exuberant coming down the other side. My legs were going round ten to the dozen, I doubt Usain Bolt could have kept pace! But as soon as I hit the Park at the bottom of the hill, with a mile still to go I knew I had over cooked it. My legs went dead, my bounce was well and truly deflated, everything was burning and I could feel the pack eating into my lead. I managed to maintain some sort of rhythm to the finish and was fairly pleased with my time given that I'm in a hard phase of my training. I was a little disappointed to be only three seconds quicker than last year as I know I'm in much better shape, but you cant have it all. I have to expect to be slightly slower in races when I train into them. I just can't wait till next month and some bigger races when I can really show my form and actually have a bit of a rest pre-race.
I actually feel stronger than ever before, which is strange given how tired I've felt. But from my training this week I know I'm in good shape. On Tuesday, even though I didn't fancy lapping the track one bit, I got it done. (2 x 1K, 5 x 400 metres, and another 2 x 1K.) I was still able to lap faster than I did just three short months ago. My legs wouldn't let me do the lap times I know I can do, but my fitness shone through as I finished the session feeling that I had more to give, my breathing was under control and I wasn't doubled up, as I often am.
On Saturday my club were participating in the county road relays. I obviously didn't wanted to run badly, but in the grand scheme of things the race would count for very little. With this in mind my coach dropped my Thursday tempo run and replaced it with an easy run, but the rest of my schedule was kept as normal. With just Thursday to ease back, my legs were still very weary by Saturday.
The race was run from Wimbledon Park, running up Wimbledon Hill, past the tennis, down the other side and back into the park. I flew off at the start like a mad man, hoping to blow the cobwebs well and truly away. I love hill running so that was easy, but I was a little over exuberant coming down the other side. My legs were going round ten to the dozen, I doubt Usain Bolt could have kept pace! But as soon as I hit the Park at the bottom of the hill, with a mile still to go I knew I had over cooked it. My legs went dead, my bounce was well and truly deflated, everything was burning and I could feel the pack eating into my lead. I managed to maintain some sort of rhythm to the finish and was fairly pleased with my time given that I'm in a hard phase of my training. I was a little disappointed to be only three seconds quicker than last year as I know I'm in much better shape, but you cant have it all. I have to expect to be slightly slower in races when I train into them. I just can't wait till next month and some bigger races when I can really show my form and actually have a bit of a rest pre-race.
Wednesday 10 September 2008
Training Mon 1st Sept - Sun 7th Sept
It’s hard for me to contain my excitement at how well my running seems to be going at the moment. Having followed my coaches' training schedule religiously, the slow and steady build up of distance and intensity of each session is now reaping the rewards. My body is stronger than ever thanks to gently increasing the workload, enabling me to cope with the stresses of each session better and leaving me ready for more.
For me a sure sign of this, is in my gym workouts. I've only really flirted with the gym in the past. I'd put a consistent weeks work together, then the stain of trying to do everything would get too much, and the gym would fall by the wayside to allow me to complete the more important run sessions. But now I complete my workouts regularly and to a higher standard. Now that I have my body into the routine of incorporating regular gym sessions into my training plan I don't think they'll be cast aside so easily again.
I was a little surprised to find that this week’s track session was to focus on our speed. With the track season over for me I was expecting to see a gradual increase in the distance covered, and so a slight reduction in the lap speed of each rep, rather than the reverse. But my coach is keen for me to keep my speed, after all getting faster is the name of the game. The rest of my week saw a marginal increase in total mileage as I had expected, the track session kept us all on our toes and I actually had a great run. Seven sets of 400, 300 and 200 metres. I was knocking out good times even though there was a reasonably strong head wind into the home straight. Psychologically I was dealing with the session well too. I would lead both the 400 and 200 reps and take a rest from pace making duties during the 300 without compromising the times. Once each 400 was out of the way I knew the rest of the set would be a breeze, and so it proved. My consistency hit an all time high. Each rep was covered in an identical time. Never before have I set myself time targets and hit them 21 out of 21 times. That sort of pacing bodes well for racing.
For my lonely speed session this week I took myself of to Box Hill. (The scene of one of my all time hardest workouts that had left me dazed and confused. So tired was I by the end that I had no recollection of how many times I had run up the dam hill.)
Thankfully, this time I was more in control. My body was more than capable of handling five hill reps, each lasting three minutes, up the steepest, lung-burning, leg-buckling hill in the South. I felt great and was spurred on by the strange looks given to me by ramblers and school kids on their field studies. Why would anyone run up that hill once, let alone five times? Because if there's no pain, there's no gain!
For the rest of the week my legs were very tired, but it was a good kind of tired. I was not so tired that I couldn't complete my training schedule. I was even able to put in a good session on Saturday, which for the first time I was not looking forward to because of its length. But once I was into my running I completed the ten-minute tempo well, ran the 30-second sprints strongly and hauled my body up a minute long hill ten times without losing the will to live! I was just tired enough to let me know I was working hard. It was a satisfying tiredness. I was tired enough that as soon as my head hit the pillow each night I was snoring in double quick time, but when I did, I had a big smile on my face!
For me a sure sign of this, is in my gym workouts. I've only really flirted with the gym in the past. I'd put a consistent weeks work together, then the stain of trying to do everything would get too much, and the gym would fall by the wayside to allow me to complete the more important run sessions. But now I complete my workouts regularly and to a higher standard. Now that I have my body into the routine of incorporating regular gym sessions into my training plan I don't think they'll be cast aside so easily again.
I was a little surprised to find that this week’s track session was to focus on our speed. With the track season over for me I was expecting to see a gradual increase in the distance covered, and so a slight reduction in the lap speed of each rep, rather than the reverse. But my coach is keen for me to keep my speed, after all getting faster is the name of the game. The rest of my week saw a marginal increase in total mileage as I had expected, the track session kept us all on our toes and I actually had a great run. Seven sets of 400, 300 and 200 metres. I was knocking out good times even though there was a reasonably strong head wind into the home straight. Psychologically I was dealing with the session well too. I would lead both the 400 and 200 reps and take a rest from pace making duties during the 300 without compromising the times. Once each 400 was out of the way I knew the rest of the set would be a breeze, and so it proved. My consistency hit an all time high. Each rep was covered in an identical time. Never before have I set myself time targets and hit them 21 out of 21 times. That sort of pacing bodes well for racing.
For my lonely speed session this week I took myself of to Box Hill. (The scene of one of my all time hardest workouts that had left me dazed and confused. So tired was I by the end that I had no recollection of how many times I had run up the dam hill.)
Thankfully, this time I was more in control. My body was more than capable of handling five hill reps, each lasting three minutes, up the steepest, lung-burning, leg-buckling hill in the South. I felt great and was spurred on by the strange looks given to me by ramblers and school kids on their field studies. Why would anyone run up that hill once, let alone five times? Because if there's no pain, there's no gain!
For the rest of the week my legs were very tired, but it was a good kind of tired. I was not so tired that I couldn't complete my training schedule. I was even able to put in a good session on Saturday, which for the first time I was not looking forward to because of its length. But once I was into my running I completed the ten-minute tempo well, ran the 30-second sprints strongly and hauled my body up a minute long hill ten times without losing the will to live! I was just tired enough to let me know I was working hard. It was a satisfying tiredness. I was tired enough that as soon as my head hit the pillow each night I was snoring in double quick time, but when I did, I had a big smile on my face!
Training Mon 25th August - Sunday 31st August
Training seemingly goes from strength to strength. My body seems to finally be getting used to doing three speed sessions a week. No longer am I unable to walk down stairs unaided the morning after a hard work out - now I just shuffle down on my backside!
With each training run I feel stronger, due to the fact that I'm in the middle of my longest spell of unbroken quality training for a long while.
I know I'm also enjoying my running a lot more. I'm now more enthusiastic than ever to run round the track, something I never really enjoyed (more tolerated), and with that comes an improvement in the times I'm knocking out during my track sessions.
This week was a mixture of 1200's and 800's totalling 6 kilometres worth of running. Not only am I running the reps faster, I'm also now back into my old 'Mr Consistent' ways, with less than two seconds difference between the end time of each rep.
Doing fast sessions with a group twice a week has enabled me to improve greatly the quality of the tempo session I complete on my own. It no longer seems like an impossible chore. I'm more motivated as to what lies ahead when warming up on my own, which had been a problem in the past. It's difficult to prepare yourself to run hard and to push through that pain barrier every week when it's only “me, myself, I” completing the run. It's all up to you, which was hard when two thirds of your quality work was done on your own. But now it's just a third of my speed work it's so much easier. I also feel it's actually a chance to do that little bit more to gain some kind of advantage over the rest of my training group, so the next time we're together I can work them that little bit harder.
My favourite session now is easily my Saturday morning run in Richmond Park. I love the length of each session. We start before ten in the morning and finish well after twelve. I also now really appreciate the way my coach will mix the session up with tempo runs followed by sprints or hills. This week was a fast ten-minute tempo, followed by five, two minute hill runs, and a final eight-minute tempo run to finish. I enjoyed every single minute, until we came to the warm down. My group are all ready well and truly sick of hearing me moan at how I detest this final act. Having given my all (mentally and physically) to complete the session I just can't be bothered with any more running. I know it's vitally important to do it, so begrudgingly I will always do one. I tell myself of how it will aid my recovery, flush out all the toxins from my aching legs, enabling me to recover faster, and be it some sort of fit state for the next run. But it does make me wish I'd parked that little bit closer every time!
The puzzle is really starting to come together now, and I'm enjoying every minute, apart from the warm downs! I feel confident that things are on plan for some great races; all I need to do now is run one.
With each training run I feel stronger, due to the fact that I'm in the middle of my longest spell of unbroken quality training for a long while.
I know I'm also enjoying my running a lot more. I'm now more enthusiastic than ever to run round the track, something I never really enjoyed (more tolerated), and with that comes an improvement in the times I'm knocking out during my track sessions.
This week was a mixture of 1200's and 800's totalling 6 kilometres worth of running. Not only am I running the reps faster, I'm also now back into my old 'Mr Consistent' ways, with less than two seconds difference between the end time of each rep.
Doing fast sessions with a group twice a week has enabled me to improve greatly the quality of the tempo session I complete on my own. It no longer seems like an impossible chore. I'm more motivated as to what lies ahead when warming up on my own, which had been a problem in the past. It's difficult to prepare yourself to run hard and to push through that pain barrier every week when it's only “me, myself, I” completing the run. It's all up to you, which was hard when two thirds of your quality work was done on your own. But now it's just a third of my speed work it's so much easier. I also feel it's actually a chance to do that little bit more to gain some kind of advantage over the rest of my training group, so the next time we're together I can work them that little bit harder.
My favourite session now is easily my Saturday morning run in Richmond Park. I love the length of each session. We start before ten in the morning and finish well after twelve. I also now really appreciate the way my coach will mix the session up with tempo runs followed by sprints or hills. This week was a fast ten-minute tempo, followed by five, two minute hill runs, and a final eight-minute tempo run to finish. I enjoyed every single minute, until we came to the warm down. My group are all ready well and truly sick of hearing me moan at how I detest this final act. Having given my all (mentally and physically) to complete the session I just can't be bothered with any more running. I know it's vitally important to do it, so begrudgingly I will always do one. I tell myself of how it will aid my recovery, flush out all the toxins from my aching legs, enabling me to recover faster, and be it some sort of fit state for the next run. But it does make me wish I'd parked that little bit closer every time!
The puzzle is really starting to come together now, and I'm enjoying every minute, apart from the warm downs! I feel confident that things are on plan for some great races; all I need to do now is run one.
Tuesday 9 September 2008
Interim Report
Sometimes things happen that make you take a close look at what your doing from a different perspective. A sudden shock, a bolt from the blue that makes you stop, and take stock of where your going and what you’re doing. In a moment every thing you've achieved can seem meaningless, I've questioned what I'm doing many times in the past, and I've always felt I'm doing the right thing, that I'm on the right path to achieving what I want from life, be it my personal life or my running career.
However I've often felt with my running that I've just been going through the motions. I've been told to run from A to B, and I've done it. I've not done anything less, but sadly I've not done anything more. I've known what I wanted to do, and I know how to do it, but sometimes I've fell short from crossing those T's and dotting them I’s. It's taken so much effort to get the basics done and done well, that putting that cherry on the top has seemed one step to far.
When you face a tragedy in your life, it knocks you back and drags you down. But often good can come form the worst of times. It makes you look deep inside and evaluate every thing you do with your day, your week, and your life. I know now all too well that the next moment may be my last so use it must be used wisely, I have to make the most of it. I wish it didn't have to take such a terrible, tragic moment to enable me to start dotting my I's and crossing the T's. It goes without saying that I would go back to bumbling along, without making the absolute most of every opportunity as I was before it all in a heart beat, but I guess things happen that you can't control.
I know I need to make the most of every opportunity I have, and this is definitely a big one, as Will would without doubt have done. I will make the most of every thing I do, and make the most of every one I do it with. I'm going to put the biggest cherry on the top of every session every day. No stone will go unturned, so I can get the very best out of what I've got. To give my all is surly the least I can do.
However I've often felt with my running that I've just been going through the motions. I've been told to run from A to B, and I've done it. I've not done anything less, but sadly I've not done anything more. I've known what I wanted to do, and I know how to do it, but sometimes I've fell short from crossing those T's and dotting them I’s. It's taken so much effort to get the basics done and done well, that putting that cherry on the top has seemed one step to far.
When you face a tragedy in your life, it knocks you back and drags you down. But often good can come form the worst of times. It makes you look deep inside and evaluate every thing you do with your day, your week, and your life. I know now all too well that the next moment may be my last so use it must be used wisely, I have to make the most of it. I wish it didn't have to take such a terrible, tragic moment to enable me to start dotting my I's and crossing the T's. It goes without saying that I would go back to bumbling along, without making the absolute most of every opportunity as I was before it all in a heart beat, but I guess things happen that you can't control.
I know I need to make the most of every opportunity I have, and this is definitely a big one, as Will would without doubt have done. I will make the most of every thing I do, and make the most of every one I do it with. I'm going to put the biggest cherry on the top of every session every day. No stone will go unturned, so I can get the very best out of what I've got. To give my all is surly the least I can do.
Friday 15 August 2008
Monday 4th August - Sunday 10th August
I went through a strange period in my training this week - slightly inconsistent would be a generous way to describe it. All my key, hard sessions went well and without a hitch, but the rest of the time I was lacklustre.
I almost couldn't face putting on my trainers to get the mileage into my legs. Psychologically I couldn't enthuse myself unless it was a hard session. Mentally I felt a little drained, and the long lonely miles I need to put in didn't fill me with any joy. I struggled mainly with just the thought of running them. Once I was out there with my trainers on it wasn't too bad, but I wasn't setting the world alight, more going through the motions. Perhaps having had four days of running with friends whilst in Cornwall pampered me too much. Your thoughts and concentration aren't a problem when you while away the time chatting. Pushing myself during sessions, my concentration levels weren't a problem, which was a big relief for me, and I took comfort from the fact that my fitness and speed weren't a problem. Perhaps it's just a dip or perhaps it’s because things are winding down a little towards the end of the summer season. Maybe it's too much to expect myself to be 100% focused 100% of the time. At least I've got plenty to talk about during my next sport psychology session!
I'll keep to the good part of my training, as I've already learnt that psychologically negative thoughts have a much larger impact on your mind than positive thoughts. You need to put in positive blockers to stop the negatives taking over, so I've forgotten all about the dodgy runs!
Tuesday's track session was again a great work out. I'm pushing myself much harder than when I was circulating the track whilst training on my own. I'm at least a couple of seconds faster per rep than I was before I switched groups. We completed a session that I had previously enjoyed during one of my first times out with the new group. Two sets of 1200 metres and 3 x 400 metres, with another 1200 to finish. We ran the session differently this time round, slowing the longer 1200 reps down, concentrating instead on running the 400's at a quicker pace. Getting the legs used to a faster pace, so that come race day when your lapping at a slightly slower more sustainable pace it feels a little easier, at least to start with anyway.
Thursdays run was a bit of a monster solo effort. A fifteen-minute warm up, twelve minutes tempo run, 8 x 30 second fast strides, another 12-minute tempo run and a fifteen-minute warm down. It was a hard and very long session, but I haven't felt as satisfied on completion of a workout for a while. I think a lot of the satisfaction came from producing a quality session on my own. I kept the pace high throughout and worked as hard as I would have in a group run.
I take a lot of heart and encouragement from the fact that I'm still running good sessions. I would be a lot more worried if I was running my hard runs poorly but my easy/steady runs well. It's just a little frustrating as I've been running so well for two months, and I just want to keep that going. Possibly I could do with an easy week to recharge the batteries. I guess I can't be take, take, take with my body and have no give.
I almost couldn't face putting on my trainers to get the mileage into my legs. Psychologically I couldn't enthuse myself unless it was a hard session. Mentally I felt a little drained, and the long lonely miles I need to put in didn't fill me with any joy. I struggled mainly with just the thought of running them. Once I was out there with my trainers on it wasn't too bad, but I wasn't setting the world alight, more going through the motions. Perhaps having had four days of running with friends whilst in Cornwall pampered me too much. Your thoughts and concentration aren't a problem when you while away the time chatting. Pushing myself during sessions, my concentration levels weren't a problem, which was a big relief for me, and I took comfort from the fact that my fitness and speed weren't a problem. Perhaps it's just a dip or perhaps it’s because things are winding down a little towards the end of the summer season. Maybe it's too much to expect myself to be 100% focused 100% of the time. At least I've got plenty to talk about during my next sport psychology session!
I'll keep to the good part of my training, as I've already learnt that psychologically negative thoughts have a much larger impact on your mind than positive thoughts. You need to put in positive blockers to stop the negatives taking over, so I've forgotten all about the dodgy runs!
Tuesday's track session was again a great work out. I'm pushing myself much harder than when I was circulating the track whilst training on my own. I'm at least a couple of seconds faster per rep than I was before I switched groups. We completed a session that I had previously enjoyed during one of my first times out with the new group. Two sets of 1200 metres and 3 x 400 metres, with another 1200 to finish. We ran the session differently this time round, slowing the longer 1200 reps down, concentrating instead on running the 400's at a quicker pace. Getting the legs used to a faster pace, so that come race day when your lapping at a slightly slower more sustainable pace it feels a little easier, at least to start with anyway.
Thursdays run was a bit of a monster solo effort. A fifteen-minute warm up, twelve minutes tempo run, 8 x 30 second fast strides, another 12-minute tempo run and a fifteen-minute warm down. It was a hard and very long session, but I haven't felt as satisfied on completion of a workout for a while. I think a lot of the satisfaction came from producing a quality session on my own. I kept the pace high throughout and worked as hard as I would have in a group run.
I take a lot of heart and encouragement from the fact that I'm still running good sessions. I would be a lot more worried if I was running my hard runs poorly but my easy/steady runs well. It's just a little frustrating as I've been running so well for two months, and I just want to keep that going. Possibly I could do with an easy week to recharge the batteries. I guess I can't be take, take, take with my body and have no give.
Friday 8 August 2008
Training Monday 30th July - Sunday 6th August
This week's training was spiced up by a long weekend away in Cornwall, to train and try and learn to surf!
Before we headed South West on Friday I completed another solid block of training. Again my track session was successful and just about enjoyable. My coach, Robin, cut back the distance of each rep so we could concentrate on upping our leg speed. The group all felt the session didn't seem that tough but we were wrong. 600, 400, 300, and 200 metre's four times. We all felt that as the reps were short we'd zoom through the session no problem. But slowly it caught up on you. The lactate would suddenly start to hit, as a result of the increased speed and only a short jog recovery between reps. I was on my knees by the end. One more rep and I think it may well have been curtains for me. I guess that shows the coach got the session spot on, it took us to the limit, but didn't tip us over the edge.
The rest of my week, whilst still at home, went well, some solid runs, and good mileage in the bank.
I travelled down to Cornwall on Friday and the surf was up dude!! I'm often a little worried when I go on holiday mid-season. It's often quite hard to motivate yourself to go out training, especially as there are so many more distractions than at home, engrossed in your normal routine. But I wasn't worried this time as two of my fellow surf dudes were runners and were keen to keep up on their own training. For the first two days, a mixture of steady runs and surfing worked well. As I quickly found out, surfing is an excellent core and upper-body work- out. Just carrying the dam board from the surf hut to the designated surf area, around half a mile, had me completely knackered. Beginners boards are big, heavy, ungainly things, I made many kids weep as I trampled on their sand castles, to walk round with the blooming board was not at option, I was taking the shortest point from a to b come hell or high water, pun definitely intended!
As it turns out I'm rubbish at surfing and extremely competent at falling off in a spectacular manner. Hauling my battered body back onto my board was a great core work out, especially after my three hundredth and forty second dunking!
Sunday was dune-running day. We found a steep hill in the sand and decided to run up it twelve times, holiday makers looked at us like we were the most stupid people on the planet. I guess we were as it was one of the hardest sessions I've ever done. The sand had sapped my strength and my lungs were burning after only the first run to the summit, just eleven to go then! With each assent we churned up the sand a bit more, thus making it harder to find grip, as well as making the path so uneven you spent as much energy falling from side to side as you did moving forwards, but we made it to twelve. My legs were burning like never before, I had a massive headache and standing between me and a nice cup of tea was an even longer and steeper run back to the campsite - brilliant!
Surfing felt like a breeze after that run, and the freezing temperatures out at sea quickly brought my legs back to life. It was definitely an early night for me that night and to my surprise my legs were just about in working order for my morning run.
It was great to have a change of scene for a couple of days. It's strange how such a simple thing can really rejuvenate you and I've definitely felt the benefits of hill running in the dunes. I'll just have to find ones a bit closer to home as a six hundred mile round trip is a little far to go, even for the hardest session in the land.
Before we headed South West on Friday I completed another solid block of training. Again my track session was successful and just about enjoyable. My coach, Robin, cut back the distance of each rep so we could concentrate on upping our leg speed. The group all felt the session didn't seem that tough but we were wrong. 600, 400, 300, and 200 metre's four times. We all felt that as the reps were short we'd zoom through the session no problem. But slowly it caught up on you. The lactate would suddenly start to hit, as a result of the increased speed and only a short jog recovery between reps. I was on my knees by the end. One more rep and I think it may well have been curtains for me. I guess that shows the coach got the session spot on, it took us to the limit, but didn't tip us over the edge.
The rest of my week, whilst still at home, went well, some solid runs, and good mileage in the bank.
I travelled down to Cornwall on Friday and the surf was up dude!! I'm often a little worried when I go on holiday mid-season. It's often quite hard to motivate yourself to go out training, especially as there are so many more distractions than at home, engrossed in your normal routine. But I wasn't worried this time as two of my fellow surf dudes were runners and were keen to keep up on their own training. For the first two days, a mixture of steady runs and surfing worked well. As I quickly found out, surfing is an excellent core and upper-body work- out. Just carrying the dam board from the surf hut to the designated surf area, around half a mile, had me completely knackered. Beginners boards are big, heavy, ungainly things, I made many kids weep as I trampled on their sand castles, to walk round with the blooming board was not at option, I was taking the shortest point from a to b come hell or high water, pun definitely intended!
As it turns out I'm rubbish at surfing and extremely competent at falling off in a spectacular manner. Hauling my battered body back onto my board was a great core work out, especially after my three hundredth and forty second dunking!
Sunday was dune-running day. We found a steep hill in the sand and decided to run up it twelve times, holiday makers looked at us like we were the most stupid people on the planet. I guess we were as it was one of the hardest sessions I've ever done. The sand had sapped my strength and my lungs were burning after only the first run to the summit, just eleven to go then! With each assent we churned up the sand a bit more, thus making it harder to find grip, as well as making the path so uneven you spent as much energy falling from side to side as you did moving forwards, but we made it to twelve. My legs were burning like never before, I had a massive headache and standing between me and a nice cup of tea was an even longer and steeper run back to the campsite - brilliant!
Surfing felt like a breeze after that run, and the freezing temperatures out at sea quickly brought my legs back to life. It was definitely an early night for me that night and to my surprise my legs were just about in working order for my morning run.
It was great to have a change of scene for a couple of days. It's strange how such a simple thing can really rejuvenate you and I've definitely felt the benefits of hill running in the dunes. I'll just have to find ones a bit closer to home as a six hundred mile round trip is a little far to go, even for the hardest session in the land.
Wednesday 30 July 2008
Training Monday 14th July - Sunday 20th July
My training continues to go from strength to strength. I've only had a few problems arise in the last two month's, and I've managed to over come those much quicker than I used to. This week was more of the same good quality workouts.
My Tuesday sessions are really testing and worth their weight in gold. O.K., technically they don't weigh anything but you get what I mean.
This weeks training involved 3 x 1000 metres with 200 metre recovery jogs, followed by 5 x 600 metres. Breaking the session up into two separate parts is a new format I'm coming to terms with since joining my new track group. I'm used to completing the same distance for the entire duration of a session, or a continual increase or decrease in distances. It's challenging to set yourself a pace goal for half a session, which your body and mind quickly becomes accustomed to, then you have to change that body and mind set for the second half of a session, usually upping the tempo for shorter repetition distances. I'm very consistent with my pacing. I can set myself a target and will hit the correct lap times again and again. So to change the pace goal posts has been a bit of a shock to my metronomic style, but a shock that will ultimately help my racing, enabling me to cope with a mid race change of pace, be it of my own making or in response to an opponent.
A clear indicator for me that I'm running into great shape is not the speed sessions, where I finish flat on my back gasping for air, but in my steady run's. I'm consistently completing routes that I've used for years faster than ever. I often look at my watch and do a double take. I worry that I'm pushing the pace of my easier runs too much, but when I'm running I'm not in any difficulty. I'm running relaxed and my breathing is controlled and by no means laboured. I'm just getting fitter and faster and more economical in my running, so I'm covering the ground faster.
All that's left is to prove it in a race. It's here that I feel very undecided. Half of me wants to keep my powder dry. To continue to make progress in training and to wait for a big race to come along where I can smash out a massive P.B. When I was racing nearly every weekend I started to become frustrated with easing back a day or two before and event, when I could have been putting more miles under my belt, increasing my fitness. I also feel that long term I gain more from doing a hard session on a Saturday morning than I do from racing. I just want to stay on the conveyer belt of training and only jump off when I reach the end. But then there's the other half of me that wants to get out and race. I love racing, it's why I train, it's why I run! I start to get itchy feet when I've been more than a couple of weeks without a race. I read results every week, and see how people I know, and people I know of, are doing. I always wonder where I would have finished, and what time I could have run. I'm also wary that if I put all my eggs in one basket I might not get the result I want. If I wait for one big race, a million and one things could happen that prevent me from producing my best. By racing more often and coming out of a training cycle I'll lower the risk of not producing what I'm capable of. It might not be in some prestigious race, but a time is a time whether it's in the Olympic 10k or in some local mid week one man and his dog 10k!
For now I'm happy to continue my training. I'm enjoying my running more than ever. Running faster than ever plays a big part in that. I've also found that by freshening up my training, by changing groups, it's given me a new impetus. Things as simple as training in new surroundings and with new people have spiced up my running. I've never really struggled to find the motivation to put my trainers on and hit the streets, it's just now it all feels new and exciting again. It's like getting a new bike for Christmas. Ultimately a bikes a bike, but the new ones special, you feel more proud of yourself and your bike when you ride the same streets, you take it up new pathways to explore it's potential. The paint works perfect, the wheels are shiny, and you just feel that bit more special when you turn the pedals. I just hope I don't fall off!
My Tuesday sessions are really testing and worth their weight in gold. O.K., technically they don't weigh anything but you get what I mean.
This weeks training involved 3 x 1000 metres with 200 metre recovery jogs, followed by 5 x 600 metres. Breaking the session up into two separate parts is a new format I'm coming to terms with since joining my new track group. I'm used to completing the same distance for the entire duration of a session, or a continual increase or decrease in distances. It's challenging to set yourself a pace goal for half a session, which your body and mind quickly becomes accustomed to, then you have to change that body and mind set for the second half of a session, usually upping the tempo for shorter repetition distances. I'm very consistent with my pacing. I can set myself a target and will hit the correct lap times again and again. So to change the pace goal posts has been a bit of a shock to my metronomic style, but a shock that will ultimately help my racing, enabling me to cope with a mid race change of pace, be it of my own making or in response to an opponent.
A clear indicator for me that I'm running into great shape is not the speed sessions, where I finish flat on my back gasping for air, but in my steady run's. I'm consistently completing routes that I've used for years faster than ever. I often look at my watch and do a double take. I worry that I'm pushing the pace of my easier runs too much, but when I'm running I'm not in any difficulty. I'm running relaxed and my breathing is controlled and by no means laboured. I'm just getting fitter and faster and more economical in my running, so I'm covering the ground faster.
All that's left is to prove it in a race. It's here that I feel very undecided. Half of me wants to keep my powder dry. To continue to make progress in training and to wait for a big race to come along where I can smash out a massive P.B. When I was racing nearly every weekend I started to become frustrated with easing back a day or two before and event, when I could have been putting more miles under my belt, increasing my fitness. I also feel that long term I gain more from doing a hard session on a Saturday morning than I do from racing. I just want to stay on the conveyer belt of training and only jump off when I reach the end. But then there's the other half of me that wants to get out and race. I love racing, it's why I train, it's why I run! I start to get itchy feet when I've been more than a couple of weeks without a race. I read results every week, and see how people I know, and people I know of, are doing. I always wonder where I would have finished, and what time I could have run. I'm also wary that if I put all my eggs in one basket I might not get the result I want. If I wait for one big race, a million and one things could happen that prevent me from producing my best. By racing more often and coming out of a training cycle I'll lower the risk of not producing what I'm capable of. It might not be in some prestigious race, but a time is a time whether it's in the Olympic 10k or in some local mid week one man and his dog 10k!
For now I'm happy to continue my training. I'm enjoying my running more than ever. Running faster than ever plays a big part in that. I've also found that by freshening up my training, by changing groups, it's given me a new impetus. Things as simple as training in new surroundings and with new people have spiced up my running. I've never really struggled to find the motivation to put my trainers on and hit the streets, it's just now it all feels new and exciting again. It's like getting a new bike for Christmas. Ultimately a bikes a bike, but the new ones special, you feel more proud of yourself and your bike when you ride the same streets, you take it up new pathways to explore it's potential. The paint works perfect, the wheels are shiny, and you just feel that bit more special when you turn the pedals. I just hope I don't fall off!
Tuesday 29 July 2008
Training Monday 7th - Sunday 13th July
After the high of running well and setting a new P.B. last weekend, I was brought back down to earth with a bump this week. I felt tired and off colour as a result of the race and all the travelling that went with competing up in Leeds. The race also left me with tight calf muscles, I believe from sprinting full-pelt round the last 200 metres of the race, something my legs are not very use to. This all meant that the week became an exercise in injury management.
I eased myself round my Monday morning run but my legs didn't feel great, it was like walking the tightrope of good health. I knew I was starting to wobble and I didn't want to fall off! Reluctantly I decided not to do my evening run and rather than hit the gym, I spent my time stretching and manipulating my tight calves. The decision was made a hell of a lot easier when a summer storm hit Surrey. I really didn't fancy my chances in it, especially when it started hailing!
By Tuesday I was feeling a lot better. I knew I'd made the right decision and my legs were feeling a bit more like it as well. I knew a track session would really test my health and my slight injury problem but I wanted to get this key session in. I could worry about the consequences later. The session went well. Two sets of 1200, 800 & 400 metres followed by a final 1200. It was a slightly odd session given that every member of the group had one decidedly dodgy rep. Mine occurred in the second 800. I felt dreadful, but quickly regained my composure and flew round the remaining two reps. I reckon it was a case of mind over matter. However, the aftermath of the session was not good news for my calves. They stiffened up a treat and all the stretching, icing and massaging I proceeded to give myself before I hit the hay, made not a jot of difference come Wednesday morning. I knew my calves were not great before I even got out of bed and the walk down the stairs, which I nearly had to do on my backside, made sure I knew they were none to pleased with me.
I began to stress about the training my coach had set for the next few days and there was also a race at the end of the week that my club really needed me to make. I started to get caught up in thinking about the short term and how completing every session was the be all and end all. I got carried away thinking about the ground I would lose on everyone else if I didn't train every day. Thankfully I soon saw sense and chilled out. Missing a few sessions was not really going to hurt the game long term but forcing myself out the door in a vain attempt to complete every run would definitely do me a lot more harm than good. So I spent Wednesday and Thursday rehabilitating my legs. I felt almost nauseous as the time for each session came and went but I knew I was doing the sensible thing. I was getting over this strange and intense guilt you feel whenever you miss a session. It's a strange feeling but it at least shows how much I want to do well and how much I love to run and push myself forwards.
By Friday I felt confident I could run without putting myself back to where I was on Tuesday night. I just set myself an easy twenty minute run, with half a mind on the injury and the other on Saturday's race. I came through unscathed and confident I could race on Saturday afternoon.
The actual race was a bit of an odd one. I was worried about doing more damage to my legs and I think that really affected my mindset. I warmed up really well and paid close attention to the old calves. I didn't want to push to hard, to protect my calves, but I still wanted to perform reasonably well. When the gun went bang I suddenly didn't fancy it at all. I knew I could win but I was so concerned with aggravating the problem that I just dawdled round the track for two laps. I was in third and had lost nearly fifty metres on the leaders. Suddenly at the start of the third lap I got interested. I eased back up to the leaders, stayed with them till halfway, then pushed on. My nervousness towards the injury problem that had left me feeling quite subdued was gone. I was running well, still not giving it 100%, in order to protect my legs, but I felt strong and reasonably fast. I finished first and was pleased to be only thirty seconds down on last week’s effort. Not to bad seeing as my first two laps were a complete joke.
I quickly flicked into recovery mode, taking great care to warm down and stretch out any stiffness in my legs. I continued the process for the rest of the day and went to bed without any problems. I even decided to play it extra cautious on Sunday. Rather than getting up first thing to do my long run as normal I waited till after lunch. I wanted my calves to have woken fully and to have done some rehab work on them before I hit the road for ninety minutes. It all worked out really well. I had one of those runs where you feel like you could go on forever, and take on the world. I felt so relaxed and fast I didn't want it to end.
I feel proud of how disciplined I've become towards dealing with injury and illness problems that will always occur when you are training hard. I didn't panic too much and took my time, which ultimately resulted in a shorter lay off than may have happened. During this new phase in my running I've learnt that Rome wasn't built in a day, and know I know that Rome won't crumble in a day either!
I eased myself round my Monday morning run but my legs didn't feel great, it was like walking the tightrope of good health. I knew I was starting to wobble and I didn't want to fall off! Reluctantly I decided not to do my evening run and rather than hit the gym, I spent my time stretching and manipulating my tight calves. The decision was made a hell of a lot easier when a summer storm hit Surrey. I really didn't fancy my chances in it, especially when it started hailing!
By Tuesday I was feeling a lot better. I knew I'd made the right decision and my legs were feeling a bit more like it as well. I knew a track session would really test my health and my slight injury problem but I wanted to get this key session in. I could worry about the consequences later. The session went well. Two sets of 1200, 800 & 400 metres followed by a final 1200. It was a slightly odd session given that every member of the group had one decidedly dodgy rep. Mine occurred in the second 800. I felt dreadful, but quickly regained my composure and flew round the remaining two reps. I reckon it was a case of mind over matter. However, the aftermath of the session was not good news for my calves. They stiffened up a treat and all the stretching, icing and massaging I proceeded to give myself before I hit the hay, made not a jot of difference come Wednesday morning. I knew my calves were not great before I even got out of bed and the walk down the stairs, which I nearly had to do on my backside, made sure I knew they were none to pleased with me.
I began to stress about the training my coach had set for the next few days and there was also a race at the end of the week that my club really needed me to make. I started to get caught up in thinking about the short term and how completing every session was the be all and end all. I got carried away thinking about the ground I would lose on everyone else if I didn't train every day. Thankfully I soon saw sense and chilled out. Missing a few sessions was not really going to hurt the game long term but forcing myself out the door in a vain attempt to complete every run would definitely do me a lot more harm than good. So I spent Wednesday and Thursday rehabilitating my legs. I felt almost nauseous as the time for each session came and went but I knew I was doing the sensible thing. I was getting over this strange and intense guilt you feel whenever you miss a session. It's a strange feeling but it at least shows how much I want to do well and how much I love to run and push myself forwards.
By Friday I felt confident I could run without putting myself back to where I was on Tuesday night. I just set myself an easy twenty minute run, with half a mind on the injury and the other on Saturday's race. I came through unscathed and confident I could race on Saturday afternoon.
The actual race was a bit of an odd one. I was worried about doing more damage to my legs and I think that really affected my mindset. I warmed up really well and paid close attention to the old calves. I didn't want to push to hard, to protect my calves, but I still wanted to perform reasonably well. When the gun went bang I suddenly didn't fancy it at all. I knew I could win but I was so concerned with aggravating the problem that I just dawdled round the track for two laps. I was in third and had lost nearly fifty metres on the leaders. Suddenly at the start of the third lap I got interested. I eased back up to the leaders, stayed with them till halfway, then pushed on. My nervousness towards the injury problem that had left me feeling quite subdued was gone. I was running well, still not giving it 100%, in order to protect my legs, but I felt strong and reasonably fast. I finished first and was pleased to be only thirty seconds down on last week’s effort. Not to bad seeing as my first two laps were a complete joke.
I quickly flicked into recovery mode, taking great care to warm down and stretch out any stiffness in my legs. I continued the process for the rest of the day and went to bed without any problems. I even decided to play it extra cautious on Sunday. Rather than getting up first thing to do my long run as normal I waited till after lunch. I wanted my calves to have woken fully and to have done some rehab work on them before I hit the road for ninety minutes. It all worked out really well. I had one of those runs where you feel like you could go on forever, and take on the world. I felt so relaxed and fast I didn't want it to end.
I feel proud of how disciplined I've become towards dealing with injury and illness problems that will always occur when you are training hard. I didn't panic too much and took my time, which ultimately resulted in a shorter lay off than may have happened. During this new phase in my running I've learnt that Rome wasn't built in a day, and know I know that Rome won't crumble in a day either!
Tuesday 8 July 2008
Training Monday 30th June - Friday 4th July
This weekend, I’m travelling up to Leeds to make my British League debut in the 5000 meters, so this week my training schedule has been tweaked to allow me to be in the best possible shape for Saturdays race. That entailed reducing my overall weekly mileage, as well as easing back on the intensity of many of my steady runs.
However my disastrous race, the previous Saturday, threw a large spanner in the works. That race was intended to provide me with two things. Firstly I hoped it would be a big confidence boost, which it most defiantly was not, and secondly it was supposed to give me an idea of my fitness levels and along with that, an idea of the pace I would be able to handle in Leeds. Even though I knew I was in good shape, doubts began to cross my mind. I had certain time goals that I knew I was more than capable of achieving but I didn't have that concrete evidence.
I felt trapped between a rock and a hard place. On the one hand I wanted to rest up so my body was fresh and capable of working to its maximum potential, knowing however this would not prevent the doubts from creeping in. On the other hand, should I push hard in training and prove to myself I was in good shape, at the expense of being fully rested?!
In the end I managed to find something of a happy medium. I eased my steady runs on Monday, Wednesday and Friday back even more than I would normally, which allowed me to increase the intensity of my sessions on Tuesday and Thursday. This gave me the physcological pick me up I needed, as well as a full recovery phase.
Tuesday’s session worked wonders. Two sets of 800, 600, 400 and 200 metres. I decided to really go for it during the first set and I certainly did that, running faster in training than I can remember. I think I may have even produced my fastest time over 200 meters ever! For the second set I didn't push myself as close to the edge. I was still pushing hard, I just wasn't bent over double at the end of every repartition, which may not have made much difference physically to my overall recover for Saturdays race, but physcologically I felt I was leaving plenty of unused gas in the tank.
Thursdays final pre-race tune up involved running a leg of a local relay race, run over a two-mile course. On paper it was ideal, a nine-minute work out, in a low-key race, in a very relaxed atmosphere. I even requested the third of the four legs. I was hoping to be in no-mans land. Too far behind any of the leaders to think about catching them up and too far in front of any of the others to fear being caught.
Sadly that didn't happen and I took off in second position one hundred yards behind the leader and the same again in front of third place. To make matters even worse I train with both men, knew they were in good shape, and that they would love nothing more than to put one over me! In the end it actually worked out well. I had a great run, gained a few seconds on the leader and gapped a few more on third. I felt strong yet controlled throughout. I gave it ninety seven percent, those last three I was keeping dry for Saturday!
Leeds 5000 Metre Track:
I experienced the true glamour of athletics for this race. Driving up to Leeds in a cramped mini-bus that had certainly seen better days. (We nearly lost a member of the squad out of the back door, which had a bad habit of opening whilst we were on the move).
I ate my pre-race meal in a service station on the M1 and stayed over night in a Travelodge, which from the sounds of it had a family of elephants staying in the room above! However, I don't think I would have changed a thing!
We arrived in the stadium early on Saturday morning. My race wasn't until late in the afternoon, so I sat in the stands and watched the athletics unfold amongst everything the great British weather could throw at it. High winds, torrential rain, thunder and lightening, you name it we had it. But by the time I started my warm up the weather was perfect for distance running, overcast and cool with only the slightest of breezes - brilliant.
By the time I had my toe on the line however the clouds had dispersed and it was hot and humid - not ideal. Fortunately, I've overcome the physcological barrier I had with the weather and it didn't even cross my mind that the conditions could affect my performance.
The gun went off and I knew after the first lap I was going to have a good one. I was in the zone, I was focused on myself and those I was racing and nothing else. We were circulating faster than I'd ever run for the distance before, but I felt ridiculously comfortable. The race had split into two groups. There were two leaders, one of whom represented Britain at the cross-country world championships, lapping a couple of seconds faster than me in the second group of six. At half way I was still feeling good, tucked in behind the leader of our group who'd been lapping consistently. I really wanted to push on, but because I was into the unknown I was nervous too. A lot can happen in two and a half kilometres and I didn't want to blow my chances of setting a new personal best by being over exuberant.
So I stayed where I was.
With four laps to go the pace began to fluctuate as we battled for position.
It was at this point I had my one bad patch. I fell to the back of the group, but after just one lap I had recomposed myself, moved back through the pack, and even hit the front with two laps to go. I was just testing the waters and slipped back of the pace and onto the shoulder of the group leader, where I remained until there were 150 to go and the mass sprint for the line commenced, as six of us fought it out. We were spread across the track in a single line, as no one was able to make that decisive move. With fifty to go my arms and legs began to flail around all over the shop, as I used that last three percent I'd saved from Thursdays race. It wasn't quite enough to win the race within the race.
I crossed the line fifth, third from my group, but more important than my position was the fact that I 'd improved my personal best by almost 20 seconds. I was elated. I'd run faster than ever before yet still had the energy to sprint to the finish. I know there's still more time to come off.
I felt so comfortable with the pace that I now know I can push it on faster and not fear having the wheels come off. It shows that I really am getting into great shape and if I can improve over 5K, which is a little short for me, and do it on the track, which is my least favourite surface, I can do even bigger damage in the longer races on the road later this summer. It's definitely full steam ahead!
However my disastrous race, the previous Saturday, threw a large spanner in the works. That race was intended to provide me with two things. Firstly I hoped it would be a big confidence boost, which it most defiantly was not, and secondly it was supposed to give me an idea of my fitness levels and along with that, an idea of the pace I would be able to handle in Leeds. Even though I knew I was in good shape, doubts began to cross my mind. I had certain time goals that I knew I was more than capable of achieving but I didn't have that concrete evidence.
I felt trapped between a rock and a hard place. On the one hand I wanted to rest up so my body was fresh and capable of working to its maximum potential, knowing however this would not prevent the doubts from creeping in. On the other hand, should I push hard in training and prove to myself I was in good shape, at the expense of being fully rested?!
In the end I managed to find something of a happy medium. I eased my steady runs on Monday, Wednesday and Friday back even more than I would normally, which allowed me to increase the intensity of my sessions on Tuesday and Thursday. This gave me the physcological pick me up I needed, as well as a full recovery phase.
Tuesday’s session worked wonders. Two sets of 800, 600, 400 and 200 metres. I decided to really go for it during the first set and I certainly did that, running faster in training than I can remember. I think I may have even produced my fastest time over 200 meters ever! For the second set I didn't push myself as close to the edge. I was still pushing hard, I just wasn't bent over double at the end of every repartition, which may not have made much difference physically to my overall recover for Saturdays race, but physcologically I felt I was leaving plenty of unused gas in the tank.
Thursdays final pre-race tune up involved running a leg of a local relay race, run over a two-mile course. On paper it was ideal, a nine-minute work out, in a low-key race, in a very relaxed atmosphere. I even requested the third of the four legs. I was hoping to be in no-mans land. Too far behind any of the leaders to think about catching them up and too far in front of any of the others to fear being caught.
Sadly that didn't happen and I took off in second position one hundred yards behind the leader and the same again in front of third place. To make matters even worse I train with both men, knew they were in good shape, and that they would love nothing more than to put one over me! In the end it actually worked out well. I had a great run, gained a few seconds on the leader and gapped a few more on third. I felt strong yet controlled throughout. I gave it ninety seven percent, those last three I was keeping dry for Saturday!
Leeds 5000 Metre Track:
I experienced the true glamour of athletics for this race. Driving up to Leeds in a cramped mini-bus that had certainly seen better days. (We nearly lost a member of the squad out of the back door, which had a bad habit of opening whilst we were on the move).
I ate my pre-race meal in a service station on the M1 and stayed over night in a Travelodge, which from the sounds of it had a family of elephants staying in the room above! However, I don't think I would have changed a thing!
We arrived in the stadium early on Saturday morning. My race wasn't until late in the afternoon, so I sat in the stands and watched the athletics unfold amongst everything the great British weather could throw at it. High winds, torrential rain, thunder and lightening, you name it we had it. But by the time I started my warm up the weather was perfect for distance running, overcast and cool with only the slightest of breezes - brilliant.
By the time I had my toe on the line however the clouds had dispersed and it was hot and humid - not ideal. Fortunately, I've overcome the physcological barrier I had with the weather and it didn't even cross my mind that the conditions could affect my performance.
The gun went off and I knew after the first lap I was going to have a good one. I was in the zone, I was focused on myself and those I was racing and nothing else. We were circulating faster than I'd ever run for the distance before, but I felt ridiculously comfortable. The race had split into two groups. There were two leaders, one of whom represented Britain at the cross-country world championships, lapping a couple of seconds faster than me in the second group of six. At half way I was still feeling good, tucked in behind the leader of our group who'd been lapping consistently. I really wanted to push on, but because I was into the unknown I was nervous too. A lot can happen in two and a half kilometres and I didn't want to blow my chances of setting a new personal best by being over exuberant.
So I stayed where I was.
With four laps to go the pace began to fluctuate as we battled for position.
It was at this point I had my one bad patch. I fell to the back of the group, but after just one lap I had recomposed myself, moved back through the pack, and even hit the front with two laps to go. I was just testing the waters and slipped back of the pace and onto the shoulder of the group leader, where I remained until there were 150 to go and the mass sprint for the line commenced, as six of us fought it out. We were spread across the track in a single line, as no one was able to make that decisive move. With fifty to go my arms and legs began to flail around all over the shop, as I used that last three percent I'd saved from Thursdays race. It wasn't quite enough to win the race within the race.
I crossed the line fifth, third from my group, but more important than my position was the fact that I 'd improved my personal best by almost 20 seconds. I was elated. I'd run faster than ever before yet still had the energy to sprint to the finish. I know there's still more time to come off.
I felt so comfortable with the pace that I now know I can push it on faster and not fear having the wheels come off. It shows that I really am getting into great shape and if I can improve over 5K, which is a little short for me, and do it on the track, which is my least favourite surface, I can do even bigger damage in the longer races on the road later this summer. It's definitely full steam ahead!
Thursday 3 July 2008
Training Monday 23rd of June - Friday 29th June
Having had such a great week of quality running last week, the pace and intensity of it started to show a little. My body was suffering a bit from fatigue, which was particularly evident during Tuesday’s track session. Having done such a long and intense workout on Saturday, followed by a brisk long run on the Sunday, it stood to reason that I was not going to be fully recovered. My legs were just a little heavy and lacked the bounce of the week before. That said, I was still pleased with how I coped with running hard on tired legs. What also softened the blow was that my training partner, who'd put me through the mill during Saturday’s killer session, was also finding the session tough. It proved to me that he's not a robot after all. The rest of the group and I have often questioned his humankind credentials, due to his ability to recover so quickly from one session to the next and to be constantly at the front of the pack pushing the pace.
It was a session that showed me that my mental toughness has improved. Previously I may have eased back more, or missed out one or two of the repartitions. But I was never going to do that now. I think it’s a mixture of being more confident in my abilities, as well as the benefits of training in a big group. No matter how bad I felt there was always someone on my shoulder pushing me along, or someone in front I could chase. It stops the 'This is a bit tough, I might stop' thoughts coming into my head.
I recovered well during the rest of the week. My coach decided that my body would benefit from doing one longer slower run on Wednesday instead of the usual two thus giving my body longer between sessions to recover without loosing too much mileage. By Thursday I was feeling fresher and I felt that bounce was coming back during my session of six one minute repetitions, which left me feeling in high spirits ahead of my weekend track race.
Saturday 30th June. 5000 Meters Track race: Having not eased up in my preparations for this race I knew it was going to be a little tough. But mentally I was prepared for that. I knew the night before what I wanted to get out of the race, what pace I was going to go for and that I needn't be overly concerned if the time I wanted didn't happen. However I wasn't prepared for the nightmare scenario that actually occurred.
I'd downloaded my route to the track meet from the Internet the night before. The “AA man” said it would take one hour and six minuets. I love it when he's so precise! However Mr AA man hadn't told me about the road closures, traffic works and the masses and masses of weekend drivers that I would encounter. I knew I was in trouble straight away when, after only fifteen minuets of driving, I ground to a halt. Two and a half hours later I arrived!
Being stuck in my car for so long meant I dare not take on as much fluid as I would normally - where was I going to get rid of it?! I wasn't going to lower myself to using my Lucozade bottle to relieve myself; it still had some left and I don't like to waste my Lucozade! Driving through various unfamiliar London suburbs I knew I was never going to find a loo, not one that was open and in working order anyway! So I took to sipping and consequently was well dehydrated by the time I arrived. Additionally, the soaring temperature in my car, which to all intense and purposes turned into a rolling green house, meant I was also getting annoyed with my slow progress, not to mention stressed that I was going to miss my race.
I'd left home with plenty of time to spare, but when my journey had taken double the expected time I began to doubt that I'd make it. I was slowly getting closer. From the race time I'd been given I had ten minuets to kick off. I was close but still in traffic. I decided in my infinite wisdom that having never been to the track before I was just round the corner. So I ditched the car in a side road and pegged it with vest and spikes in hand. After five minuets I knew I'd gone wrong. Two minuets further down the road and I was sure of it! I reluctantly turned round and ran back to the car, still going at a fair old pace just in case. I was telling myself, 'You never know the start might have been delayed'! I looked at my route instructions and realised I was “oh” so close, but stupidly I'd taken a wrong turn. Sadly this was due to me needing to use a handy bush to finally relieve myself before I exploded! Thus I headed back onto a different main road, in the wrong direction!
I finally drew up to the track. Hot, bothered, tired, thirsty but gamely clutching spikes and vest in hand. As I hit the track I could see my teammate standing on the start line. I wasn't quite sure to laugh or cry. On the one hand I had made it, my journey wasn't wasted, but on the other hand, I was in no state to run. I sprinted to the start and asked them if they'd wait, which they did. The meet was running behind schedule on top of the fact that the start time I had been given was ten minutes early. I was so late I had to draw my number on a piece of paper and pin it to my vest - very professional!
So I towed the line, went to the front and tried to hit the target pace I'd decided upon the night before. What a fool, I was never going to be able to do it in the state I was in. I managed to circulate the track only a second per lap down on my target pace, but only for a grand total of four laps. Only eight and a half to go then! The rest of the race was a bit of a blur. My legs were shot. Not surprising as I'd been sat down for two and three quarter hours, sprinted two miles and done no stretching. I had no energy, as I'd over heated and not taken on enough liquids. My head was all over the shop and I was stressed, first thinking I wasn't going to make it, then that I was, then that I defiantly wasn't and finally, I had!
I finished a whole minute down on what I'd expected. One race to forget. So I will, it's gone. Next week is a new week and next Saturday’s bigger and more prestigious race, is a new race!
It was a session that showed me that my mental toughness has improved. Previously I may have eased back more, or missed out one or two of the repartitions. But I was never going to do that now. I think it’s a mixture of being more confident in my abilities, as well as the benefits of training in a big group. No matter how bad I felt there was always someone on my shoulder pushing me along, or someone in front I could chase. It stops the 'This is a bit tough, I might stop' thoughts coming into my head.
I recovered well during the rest of the week. My coach decided that my body would benefit from doing one longer slower run on Wednesday instead of the usual two thus giving my body longer between sessions to recover without loosing too much mileage. By Thursday I was feeling fresher and I felt that bounce was coming back during my session of six one minute repetitions, which left me feeling in high spirits ahead of my weekend track race.
Saturday 30th June. 5000 Meters Track race: Having not eased up in my preparations for this race I knew it was going to be a little tough. But mentally I was prepared for that. I knew the night before what I wanted to get out of the race, what pace I was going to go for and that I needn't be overly concerned if the time I wanted didn't happen. However I wasn't prepared for the nightmare scenario that actually occurred.
I'd downloaded my route to the track meet from the Internet the night before. The “AA man” said it would take one hour and six minuets. I love it when he's so precise! However Mr AA man hadn't told me about the road closures, traffic works and the masses and masses of weekend drivers that I would encounter. I knew I was in trouble straight away when, after only fifteen minuets of driving, I ground to a halt. Two and a half hours later I arrived!
Being stuck in my car for so long meant I dare not take on as much fluid as I would normally - where was I going to get rid of it?! I wasn't going to lower myself to using my Lucozade bottle to relieve myself; it still had some left and I don't like to waste my Lucozade! Driving through various unfamiliar London suburbs I knew I was never going to find a loo, not one that was open and in working order anyway! So I took to sipping and consequently was well dehydrated by the time I arrived. Additionally, the soaring temperature in my car, which to all intense and purposes turned into a rolling green house, meant I was also getting annoyed with my slow progress, not to mention stressed that I was going to miss my race.
I'd left home with plenty of time to spare, but when my journey had taken double the expected time I began to doubt that I'd make it. I was slowly getting closer. From the race time I'd been given I had ten minuets to kick off. I was close but still in traffic. I decided in my infinite wisdom that having never been to the track before I was just round the corner. So I ditched the car in a side road and pegged it with vest and spikes in hand. After five minuets I knew I'd gone wrong. Two minuets further down the road and I was sure of it! I reluctantly turned round and ran back to the car, still going at a fair old pace just in case. I was telling myself, 'You never know the start might have been delayed'! I looked at my route instructions and realised I was “oh” so close, but stupidly I'd taken a wrong turn. Sadly this was due to me needing to use a handy bush to finally relieve myself before I exploded! Thus I headed back onto a different main road, in the wrong direction!
I finally drew up to the track. Hot, bothered, tired, thirsty but gamely clutching spikes and vest in hand. As I hit the track I could see my teammate standing on the start line. I wasn't quite sure to laugh or cry. On the one hand I had made it, my journey wasn't wasted, but on the other hand, I was in no state to run. I sprinted to the start and asked them if they'd wait, which they did. The meet was running behind schedule on top of the fact that the start time I had been given was ten minutes early. I was so late I had to draw my number on a piece of paper and pin it to my vest - very professional!
So I towed the line, went to the front and tried to hit the target pace I'd decided upon the night before. What a fool, I was never going to be able to do it in the state I was in. I managed to circulate the track only a second per lap down on my target pace, but only for a grand total of four laps. Only eight and a half to go then! The rest of the race was a bit of a blur. My legs were shot. Not surprising as I'd been sat down for two and three quarter hours, sprinted two miles and done no stretching. I had no energy, as I'd over heated and not taken on enough liquids. My head was all over the shop and I was stressed, first thinking I wasn't going to make it, then that I was, then that I defiantly wasn't and finally, I had!
I finished a whole minute down on what I'd expected. One race to forget. So I will, it's gone. Next week is a new week and next Saturday’s bigger and more prestigious race, is a new race!
Thursday 26 June 2008
Training: Monday 16th June - Sunday 22nd June.
Without doubt this week's training has been the highest quality, most consistent and satisfying I've ever completed. Some runs were better than others and I've probably had one or two better sessions individually, but when I look back over my week's work I feel I've really worked hard and made some real progress. And not just with my running; every gym session was completed and I managed to include a decent flexibility programme and with the help of my sports psychologist, made some real improvements in dealing with the pain of pushing your body to the limits.
Monday started off with two simple runs; thirty minutes in the morning and forty in the evening. I also completed a tough upper body workout in the gym, which I was particularly pleased with. What made Monday's evening run special was that I really didn't fancy it. I was tired from racing on Sunday, as well as feeling flat after my gym work out. Quite often in the past I've let myself miss out a run when I'm tired, especially when it's not a key run. However I pushed myself out the door and once I got going I really got into my stride and a run I thought was going to be a real drag turned into a real pleasure.
Tuesday began with an easy thirty minute run in the morning, just turning the legs over in preparation for the evening track session. My legs were still feeling jaded from doing seven races in nine days so I knew it wasn't going to be the best session ever, but I got it done. Three sets of 1000 metres, 600 metres and 400 metres, with 200 metres jog recovery in-between reps and 400 metres jog recovery between sets. I got blown away by my group after the first set, as my tired legs found running fast was something the weren't really ready for, but I was actually quite pleased with the session. Being with my new group meant I was running the reps much faster than I would have before, when I was pretty much on my own during such a session. So even though I was coming in a second or two behind the rest, I was still a second or two faster than I would have been had I not switched groups.
Wednesday's morning run was a struggle. My legs were shattered, thirty minutes seemed like hours and all I could think about was how bad doing an hours run in the evening was going to be. I managed to complete a decent core workout in the gym. My core strength is something that has continued to improve each week since I got back from Lanzarote. It is definitely helping me to keep my form when I begin to tire at the end of races and hard training sessions. A couple of hours before my evening run I went to my sports masseur. I've always thought he was good, but on Wednesday he worked some real magic because when I started my hour long evening run all the tiredness and tightness I'd experienced in the morning had gone. I felt like I had a new pair of legs. I was bouncing along like Bambi! I was running pretty fast, (the previous times I've run for the same loop told me so), yet felt like I was hardly even trying. It wasn't down as a hard run and I was stopping myself from pushing too much, yet I ended up with my third quickest time for that course, and I've run that course many, many times.
Thursday started with some sports psychology action. The key focus for the session was how I deal with the pain and discomfort you will always experience when racing and training hard. The idea was to prevent that pain from becoming all-consuming. Stopping it from having a negative effect on my running style and ultimately my times. I simple had to divert my concentration away from the pain when it hits. Harder to do then it sounds! I had to put these new techniques into action during my late morning tempo run. 15 minutes warm up, then two 7 minute 30 second tempo runs, with 3 minutes jog recovery, followed by 15 minutes warm down. My psychologist instructed me to do the session on a grass track rather than just round the park. This was so that at the end of each bend and straight I had a set of markers. At each marker during the final and hardest quarter of each rep I was to concentrate on a different area of my running action, thus diverting my attention from the pain. It worked really really well. I would work my way down my body. I started with a good head and core position, strong fluid arm action, high knees, keeping the leg speed up, getting right up on to my toes. It worked so well I was lapping quicker than when I started. The power of the mind is great, and I can't wait to explore further the possibilities and potential it may contain.
My easy evening run didn't feel so easy, but I got it done, and I'd reached Friday's day of rest without missing or changing any sessions. I was really looking forward to my Saturday morning monster session in Richmond Park. I knew it was going to be long and that I was going to be really tested by the guy I was working with, but I knew it was going to be worth it. A 10-minute tempo run, followed by 5 x 2 minute sprints, with the first minute up a steep incline, finishing with another 10-minute tempo. It was hard and it was fast, but I dug deep and ran arguably one of my best sessions ever. I was so elated with how I'd run I pumped my fist with satisfaction once the final tempo run was completed. If that run hasn't done me the world of good I don't know what will! I finished the day with a mini bit of circuit training and a twenty-minute recovery run.
Then Sunday I pulled myself round ninety minutes of fun with a fresh and very frisky running partner, who was desperate to run faster and further than I wanted to. I was enjoying the experience of having different training partners throughout the week, using them to push and pull me to get the best out of myself. The aim for this week is simple, to match what I've already done. Now I know I can do it, there should be no problem!!
Monday started off with two simple runs; thirty minutes in the morning and forty in the evening. I also completed a tough upper body workout in the gym, which I was particularly pleased with. What made Monday's evening run special was that I really didn't fancy it. I was tired from racing on Sunday, as well as feeling flat after my gym work out. Quite often in the past I've let myself miss out a run when I'm tired, especially when it's not a key run. However I pushed myself out the door and once I got going I really got into my stride and a run I thought was going to be a real drag turned into a real pleasure.
Tuesday began with an easy thirty minute run in the morning, just turning the legs over in preparation for the evening track session. My legs were still feeling jaded from doing seven races in nine days so I knew it wasn't going to be the best session ever, but I got it done. Three sets of 1000 metres, 600 metres and 400 metres, with 200 metres jog recovery in-between reps and 400 metres jog recovery between sets. I got blown away by my group after the first set, as my tired legs found running fast was something the weren't really ready for, but I was actually quite pleased with the session. Being with my new group meant I was running the reps much faster than I would have before, when I was pretty much on my own during such a session. So even though I was coming in a second or two behind the rest, I was still a second or two faster than I would have been had I not switched groups.
Wednesday's morning run was a struggle. My legs were shattered, thirty minutes seemed like hours and all I could think about was how bad doing an hours run in the evening was going to be. I managed to complete a decent core workout in the gym. My core strength is something that has continued to improve each week since I got back from Lanzarote. It is definitely helping me to keep my form when I begin to tire at the end of races and hard training sessions. A couple of hours before my evening run I went to my sports masseur. I've always thought he was good, but on Wednesday he worked some real magic because when I started my hour long evening run all the tiredness and tightness I'd experienced in the morning had gone. I felt like I had a new pair of legs. I was bouncing along like Bambi! I was running pretty fast, (the previous times I've run for the same loop told me so), yet felt like I was hardly even trying. It wasn't down as a hard run and I was stopping myself from pushing too much, yet I ended up with my third quickest time for that course, and I've run that course many, many times.
Thursday started with some sports psychology action. The key focus for the session was how I deal with the pain and discomfort you will always experience when racing and training hard. The idea was to prevent that pain from becoming all-consuming. Stopping it from having a negative effect on my running style and ultimately my times. I simple had to divert my concentration away from the pain when it hits. Harder to do then it sounds! I had to put these new techniques into action during my late morning tempo run. 15 minutes warm up, then two 7 minute 30 second tempo runs, with 3 minutes jog recovery, followed by 15 minutes warm down. My psychologist instructed me to do the session on a grass track rather than just round the park. This was so that at the end of each bend and straight I had a set of markers. At each marker during the final and hardest quarter of each rep I was to concentrate on a different area of my running action, thus diverting my attention from the pain. It worked really really well. I would work my way down my body. I started with a good head and core position, strong fluid arm action, high knees, keeping the leg speed up, getting right up on to my toes. It worked so well I was lapping quicker than when I started. The power of the mind is great, and I can't wait to explore further the possibilities and potential it may contain.
My easy evening run didn't feel so easy, but I got it done, and I'd reached Friday's day of rest without missing or changing any sessions. I was really looking forward to my Saturday morning monster session in Richmond Park. I knew it was going to be long and that I was going to be really tested by the guy I was working with, but I knew it was going to be worth it. A 10-minute tempo run, followed by 5 x 2 minute sprints, with the first minute up a steep incline, finishing with another 10-minute tempo. It was hard and it was fast, but I dug deep and ran arguably one of my best sessions ever. I was so elated with how I'd run I pumped my fist with satisfaction once the final tempo run was completed. If that run hasn't done me the world of good I don't know what will! I finished the day with a mini bit of circuit training and a twenty-minute recovery run.
Then Sunday I pulled myself round ninety minutes of fun with a fresh and very frisky running partner, who was desperate to run faster and further than I wanted to. I was enjoying the experience of having different training partners throughout the week, using them to push and pull me to get the best out of myself. The aim for this week is simple, to match what I've already done. Now I know I can do it, there should be no problem!!
Wednesday 18 June 2008
9th-13th June: Epsom Race Week
Race Report:
Having talked with my coach I decided that participating in this week of races would do me the world of good. I had laid a good race foundation on Saturday and I knew that what was needed was a few race paced runs. This would improve both my leg speed and my endurance, particularly over the final quarter, which is where I felt my fitness was lacking on Saturday.
I really enjoy this series, it's very relaxed and low key. I enjoy all the courses as they cover most of my usual training routes. Also I know most of the courses like the back of my hand and this familiarity really helps me perform well, and for what ever reason the god's always bless us with amazing weather. I guess the race organiser slips them a cheeky fiver!
The series consists of three conventional races, then a time trial, finishing with a handicap race, with the premise of every competitor crossing the line simultaneously! I've never seen it happen, and doubt it ever will, but it would be great to see a couple of hundred runners all hitting the finish as one, it would be brilliant mayhem.
I had two club mates who kept me more than honest each day. I felt really pleased with how my speed endurance was improving. I also worked on picking up the pace during the last five minutes, which seemed to work well as I was on my knees at the finish most nights.
I managed to build up a bit of the lead over the week, which led to me having my only below par run on Friday's handicap. My two club mates set of half a minute ahead, and were both spurred on by their own battle for second. This meant I ran one of the loneliest races I've ever done. I didn't see a sole for most of the race, apart form two supporters, who were supposed to be friends, who took great delight in informing me I was dead last and was rubbish! How nice of them.
Other than that one race, which actually wasn't really that bad even though I was third from last over the line, I was well pleased with how the week went. I felt strong and fast throughout most days and felt I coped well with heavy legs during the final few days. It's really given me a confidence boost that I can take into my training over the next few weeks and it can only have helped improve my fitness levels.
A great week, other than nearly being a Rottweiler's lunch during Wednesday nights race. Of course it was my fault for running in a park rather than the dog owners for not keeping it under control. I do not however want to talk about my hatred for dog owners that don't control their dogs and wouldn't even dream of saying sorry for their dog jumping up at you, bearing it's teeth, because he's 'only playing'. Once I open that can of worms they'll be no stopping me. Maybe I'll save that for my next blog!
Having talked with my coach I decided that participating in this week of races would do me the world of good. I had laid a good race foundation on Saturday and I knew that what was needed was a few race paced runs. This would improve both my leg speed and my endurance, particularly over the final quarter, which is where I felt my fitness was lacking on Saturday.
I really enjoy this series, it's very relaxed and low key. I enjoy all the courses as they cover most of my usual training routes. Also I know most of the courses like the back of my hand and this familiarity really helps me perform well, and for what ever reason the god's always bless us with amazing weather. I guess the race organiser slips them a cheeky fiver!
The series consists of three conventional races, then a time trial, finishing with a handicap race, with the premise of every competitor crossing the line simultaneously! I've never seen it happen, and doubt it ever will, but it would be great to see a couple of hundred runners all hitting the finish as one, it would be brilliant mayhem.
I had two club mates who kept me more than honest each day. I felt really pleased with how my speed endurance was improving. I also worked on picking up the pace during the last five minutes, which seemed to work well as I was on my knees at the finish most nights.
I managed to build up a bit of the lead over the week, which led to me having my only below par run on Friday's handicap. My two club mates set of half a minute ahead, and were both spurred on by their own battle for second. This meant I ran one of the loneliest races I've ever done. I didn't see a sole for most of the race, apart form two supporters, who were supposed to be friends, who took great delight in informing me I was dead last and was rubbish! How nice of them.
Other than that one race, which actually wasn't really that bad even though I was third from last over the line, I was well pleased with how the week went. I felt strong and fast throughout most days and felt I coped well with heavy legs during the final few days. It's really given me a confidence boost that I can take into my training over the next few weeks and it can only have helped improve my fitness levels.
A great week, other than nearly being a Rottweiler's lunch during Wednesday nights race. Of course it was my fault for running in a park rather than the dog owners for not keeping it under control. I do not however want to talk about my hatred for dog owners that don't control their dogs and wouldn't even dream of saying sorry for their dog jumping up at you, bearing it's teeth, because he's 'only playing'. Once I open that can of worms they'll be no stopping me. Maybe I'll save that for my next blog!
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