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.

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.

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!

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!

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.