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!!

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!

Saturday 7th June: Track Race

Race Report:

A first race back after injury is always a cagey affair. You've had a few good quality weeks of training and you feel reasonably fit but you know in the back of your mind that it's probably not enough to hit that new P.B. time we always want to achieve. Racing, on the track especially, is a different kettle of fish to most of the training I've done so far. It's faster and more intense than most of these sessions. I've also stayed away from using my watch as a gauge of my pace as much as possible but on the track there's no escape from it. Every 400 metres a little man calls out your time as you run past and every runner knows what they should and could be doing, as well as what they'd like to be doing, which are often quite different.

I set myself a realistic target. I resisted the temptation to go for a new P.B. or to aim for a time I know that I'm more than capable of, given the right training build up. The race was more about testing the 'race waters' for the first time in three months. I knew my splits and I was determined to stubbornly stick to the challenging yet realistic target pace.
I got quite lucky in the race in that two of my competitors seemed to have the same pace goal as myself, which meant I could sit on their shoulder and let them do the work, whilst I concentrated on keeping relaxed and focused. I felt good for nearly ten laps. I'd resisted my racing instincts to wind up the pace when I was still feeling really strong at half way. With less than four laps to go I began to suffer. My fitness levels started to show and I began to fall a little off my schedule and my competitors began to move away. To make me feel even worse there was a break in the cloud cover and the sun beat down on my back. Psychologically I was already wilting from the pace and the additional hurdle of the heat made me feel even more drained. However I kept the legs ticking over at a reasonable pace and was pleased to finish only 10 seconds off my target pace, after I'd slightly blown. A good bench mark has been laid for me to work on over the rest of the summer, and although, yes I would have liked to stick to my planned time schedule, all I can take from that race are positives.

Wednesday 11 June 2008

Monday 2nd June - Sunday 8th June Epsom

Epsom was a strange place to be this week. I'm not talking about the near MILLION people who descend upon my sacred training ground on Epsom Downs for the Derby. Nor am I talking about the weird and wonderful gypsies that come with their fair ground for the week. It was the odd goings on I experienced when frequenting the other green spaces of Epsom whilst the Downs were out of bounds.
On Monday I drove to a quiet car park on Epsom Common. I arrived to see half a dozen burly men stood in a group. They heads turned as one as they watched me drive past. I drove to the opposite side of the car park! It was quite a hot day but they were all dressed in big black leather jackets, black trousers and most sinisterly black gloves! I feared for my life but not wanting to look like a wimp I got out of my car and put my kit on. Why I would care what six massively butch strangers thought of me I don't know! Two of the dodgy geezers sat on the bonnet of an old BMW, a very gangster car, and started talking to a guy sat in an old beaten up Ford who I'd not even noticed. I thought I was done for and the shotguns, bombs, knives or fists were going to come my way! My only hope was to leg it, something I'm quite well suited for! As I ran off, no pit bulls were released in pursuit of the key witness to what was surely to be the start of Epsom's biggest ever crime! My mind played tricks on me the whole way round my training run, which I had decided to take my time over, hoping the badddies would be gone by the time I had finished. I fantasized about them putting a bomb under my car and this thought stayed with me for the whole 40 minutes of my run. Would it go off when I opened my car, started the ignition, or when I reached 30, 40, 50 miles an hour! To add to my paranoia, I didn't see another living sole. I normally see loads of fellow runners, dog walkers or cyclists, but not a single one today. Had everyone heard that the Epsom gangsters would be on the common and that the park was the place to go today? Due to my fitness coming back thick and fast I actually got round five minutes quicker than I'd anticipated and for once I was annoyed to have run so well! I feared I might catch the end of the ensuing gang violence all because I'm now beginning to run well! To my huge relief the bad guys had gone and I finally saw another human being, on old boy eating his sandwich by the millpond - not a threat I felt! So I drove home having checked for the bomb and am pleased to report no crime wave hit Epsom or the surrounding area that day!
Tuesday brought about very weird event number two. I chose Horton Park today. No Gypsies or gangsters I hoped. The run went well and was event free. The strange happenings started when I went to use the loo. As I got closer to the toilet, which is miles from anywhere, I could here singing. It wasn't just someone humming a tune whilst having a wee, it was someone belting out opera at the top of their voice! Again I decided not to be a wimp and to keep going, the fact I was desperate aided my decision! The noise was incredible, and was reverberating around like a loud hailer. I took a deep breath and walked in. The noise nearly took my head off and after my experience yesterday, thoughts of becoming the latest victim of the opera singing mad-axe murderer entered my head! What greeted me was a quite embarrassed, middle-aged man, who apologised profusely. I told him to carry on, which he didn't. As I stood there what I'd seen suddenly sank in. Yes it was a middle aged man, yes he was singing opera in a toilet, a bit odd I know, but I believe toilet acoustics are second to none, but he was in fact dressed up like a 17th century gentleman! Breeches, ruffle collared shirt, slicked back hair, buckled shoes and stockings! I quickly ran back out to see where he was and what he was doing but there was no sign of him. He'd vanished! I looked around for signs of an open air and slightly off-season performance of a Dick Whittington pantomime but there was nothing and the nearest theatre was nigh on ten miles away. The only sensible conclusion I could draw was that there was a time space continuum present in the gent’s toilet in Horton Country Park!
The rest of the week was something of a blur as I struggled to come to terms with these life-altering events. I remember doing my first track session in Kingston with my new group. It went well I seem to remember. I recall that not always being at the front of the group, pushing the pace, consumed by the effort of ensuring the lap pace targets were met, was a breath of fresh air. As I regain my fitness it was great just to sit at the back of the group and be pulled round. All I had to worry about was me and my running. I knew the guys at the front would make sure we were running at the right pace, all I had to do was keep up. Which I just about did!
With my first tentative step back into competition on Saturday the rest of the week was easy running, and a relaxed ten- minute tempo run on Thursday. It left my legs feeling relaxed and full of energy and ready to roll on Saturday, even if my head was anything but after the near death experiences of the beginning of the week!

Wednesday 4 June 2008

Training Mon 26th May - Sunday 1st June

This weeks training is a tale of highs and lows. Of good choices and bad. Of being a plonker and making a sensible, calculated move. Not just my running but my whole life can be analysed, digested and summed up within the microcosm of two key speed sessions. Only I can get two such differing results from two sessions, which should in essence have produced very similar results. It's what sums Will Clark up!
We'll start with the low as that came first! I was looking forward to Tuesday’s track session. 6 x 1000 metres was on the menu, with a 90 second jog recovery. Great, just what I wanted. A session that would really test my fitness and hopefully keep my progress in motion. I'd felt really tired all through the day. My legs just wanted to stay in bed; it felt as if my mattress had them in some kind of death grip! I finally pulled myself out and went for my easy 20- minute morning run. It wasn't fun. I wanted to be back home with my cornflakes before I'd reached the end of the road. I persevered with it, and felt a little better when I'd finished, but my lethargy didn't improve for the rest of the day. I knew something was wrong when I slept through 'Deal or No Deal'! I never do that! Thankfully disaster was avoided as it's repeated later on E4!!
I started to prepare myself for the track session. I knew I had to do something to rid my body of its almost comatose state. After racking my brain I came up with the idea that was to ultimately mess my session up completely, coffee. Coffee might not seem a daft idea; caffeine can give you that kick-start I was looking for. However I never drink coffee! The last time was maybe 6 months ago. I don't drink coke either. I might have a cuppa tea once a week if someone else is making it! My body is not exactly used to it. So I decided to heap double the amount recommended into my cup. The warning signs were there, it tasted disgusting and a left a bitter after taste on my tongue, but I thought it would work like a dream. For thirty minutes before my run I felt great, then it started to repeat on me. All I could taste, smell and think about was coffee. As for the session the first rep was great. I was under my target pace and my legs felt good. They were the only things that felt good. The second rep was slower as my stomach began to tell me of its displeasure. I just about finished the third as I struggled to keep the coffee to myself! 200 metres into the forth and I was on my knees desperately trying not to be sick on the javelin runway, the javelins hard enough without introducing a slip hazard! So the session finished up as a complete waste. If I'd thought things through for a split second I may have seen the dangers ahead. I however happily ran head first into a completely ridiculous and unnecessary situation. To add to my misery the coffee high kept me up till half one in the morning!
However, the other side of the coin was one very good choice. I've joined a new training group! Under the guidance of Robin Dixon, an experienced Surrey coach, the group contains a number of the top distance runners in Surrey. My first session with them was on Saturday morning in Richmond Park with the die-hards of the group! The session was a 15 minute tempo run, including 5 minutes of up hill running, then 6 x 400 yards on the grass and a final 10 minute tempo run, this time, thankfully, on the flat! Talk about being chucked in at the deep end!
The session was great, exhausting, but great. It was a real test of my fitness and endurance as well as my speed. I knew I was going to be gracing the back of the pack, but I was pleased to say that after only three and a bit weeks of running I wasn't too far out of sight. Maybe they were taking it easy on me, not wanting to scare me off after my first go. I'd like to think they were busting a gut trying to put the new kid in his place. They were probably just running as they would any other session and were completely non-plussed by my presence!
Training with a bigger group, I feel, is really going to help me. The group meets more often during the week than my old group which helps motivation as there are fewer miles run on your own and because the group is much bigger it means the sessions are of much better quality, as there's always going to be someone up for it, pushing the pace along. I can't wait for the next session, and it all goes to show that I can make good decisions!

Training Mon 19th - Sunday 25th May

As well as working on psychological tools that can help me train and race at a more consistent and higher level, this week we began work on visualization. Michele continues to help me shake up and reorganise my whole athletic way of life. Thanks to working with a number of world-class athletes, Michelle knows what kind of support system is needed around an athlete. This week I have taken great strides in restructuring my life. There are a number of big changes on the horizon, as yet nothing is signed, sealed or delivered, so I don't want to tempt fate by mentioning too much, but I hope this change will really help my progression. I believe it can act as a massively important stepping-stone, aiding me towards achieving the absolute most out of my abilities.
Training-wise, I eased back on the gas pedal this week. Michelle, for one, could see I was falling into the pit-fall of doing too much too soon. Having been out for so long I'd begun to get caught up in the euphoria of being able to train at full blast, without the worry of re injuring my calf or back. However to train twice everyday at 100% is not going to get me anywhere fast. My body needs time to get stronger, so it can deal with running faster reps in a speed session and churning out greater mileage each week. I'd got caught up playing catch up, so key sessions for me to focus on were highlighted and the rest of the sessions were diluted.
Tuesday's track work was a session for me to go for. I'd done a very, very easy twenty minutes in the morning and allowed my body time to rest before attempting to get the best out of it in the evening. The session was repetitions of 600, 800, 1200, and 1600 metres, with a 200-metre jog recovery. The session was perfect for my state of fitness, not too long in duration and a good mix of endurance and speed. The session went well. I struggled a little with the second half of the 1600 metre rep, but I need to allow time for my fitness to increase, so it was bound to feel a bit tough! I was also helped by the visualization techniques I'd been working on with Michele. At the beginning of the session and at points where I began to struggle, I had to visualize how I ran in my best race, how relaxed I felt, how in control I was of everything and how quickly my legs were turning over. On top of this I was to eliminate any imperfections, to make it the perfect race. If at any point I stumbled or a competitor took my piece of track, in my race it no longer happened. I was out in front and no one could touch me! It worked well, especially when I was beginning to struggle. It took my concentration from a negative, the pain I was in, to a positive, my perfect race. As negative emotions have a greater and stronger influence on us than positive emotions it's important to block out the negatives and let the positives pull you through.
As part of my new regime aimed at giving my body time to recover, the two-hour long runs I had previously planned were shelved for a 45-minute steady run and a 25- minute easy run. This allowed me to tackle Thursday's 20-minute tempo run feeling a lot stronger. This session was of a higher quality than it would have been if I'd attempted it with weary legs. It's the quality that's important right now, the quantity can be built up more gradually, in my body's own time. It also meant that when quantity was the key element of the session, the long Sunday run, I was mentally fresh and eager to smash out an hour and forty. However my next sports psychology class will be on how to deal with nasty training partners who drag their so called 'friends' off, for their first run of over an hours duration in nearly three months, to Boxhill, where even the flat sections are up hill. I guess you keep your friends close and your enemies closer!!