This week I was focusing all my efforts on the weekend's race, the South of the Thames Senior Cross Country.
I was looking forward to testing myself against good opposition and racing over seven and a half miles, which is what I would face at the County Champs in the New Year. It would be good preparation for me pre Christmas, as post Christmas the important races come thick and fast.
What I took away from the race was slightly different to what I had expected. The lesson that thorough pre-race preparation is key and that silly, little problems can become bigger problems quite easily, was really drummed home.
I still had a full week's training planned; the first half would follow my normal programme with the second half of the week being more 'easy state' running, so as to be slightly fresher by race day.
Monday was my now 'set in stone', 40 and 30 minute runs and I felt quite relaxed and flowing (my race the day before had obviously
blown away the cobwebs!)
Tuesday was my usual easy run before the evening’s group session.
For our speed session, we headed back to Ham Gate in Richmond Park.
I was looking forward to this long, hard session. I had eased myself into it when I first took it on a month ago. This time I was confident I could complete it and I knew I was running well, so a good blow out was in the offing. During the session we alternated between full laps of 1700 metres and broken laps of 800 and 1200 metres with 100 metres recovery. We would run each twice.
I was feeling good and was at the front helping set the pace. The first set was no problem. I much preferred the full loop and feel happier the further we go, but I gained some enjoyment from getting my legs turning over during the 800's. The faster you can run over shorter distances, the faster you can run over longer ones!
As we finished the first set I was aware that I could feel the beginnings of a dreaded stitch coming on. I decided to play dumb and ignore it, setting the same pace as before. Half way round, I was in a lot of discomfort but decided to try and stick it out. I was having trouble breathing which is not what you want when you’re working hard.
I nearly made it to the end of the rep, but I had to stop. I couldn't hold my normal running form and was getting slower. I decided to cut my losses on this rep and recuperated for the final split lap. That
decision paid off, as by the time we set off, it had all but cleared. I was a bit cagey during the first of the final reps, allowing the stitch to clear fully, but then finished the session strongly.
I went away satisfied that I was in good shape. Stitches happen and I wasn't unduly worried about Saturday's race.
For the rest of the week it was just easy running. Just 40 and 20 minutes on Wednesday, which gave me more time to recover from Tuesday's session.
Thursday was a 45 and 50 minute run, with a final 20 minute trot on Friday with my pre race strides included. I started to get excited about how I might run in the race. I was a little fatigued and didn't want to be as rested as I would be come the County Champs, but I knew a good performance was in the offing. I just had to do it!
My lesson was learnt and my problems all started during my warm up. Usually I'll jog round the course. It allows me to take a look at the underfoot conditions and terrain. It's a bit like a formula one driver's warm up lap. They check the circuit conditions and make any changes that are needed to their set up. However, for some reason I decided not to run the course. I took my own route away from the course and found the conditions to be a little muddy and wet and hence assumed the race conditions would be the same.
I was wrong. As a result of my warm up, I changed my shoe set up. I placed six, shinny, new 12-millimetre spikelets into my running spikes. They would surely see me fly through the mud unscathed. I had noticed that there was a stony patch just after the start, but I knew that we quickly turned off it so there would be little damage done.
I got off to a good start, was in the lead group and I was right, we soon turned of the path and onto a soft grass field. I was feeling comfortable. I knew the pace was quick but it wasn't too quick for me to handle.
We were soon heading downhill through large muddy patches. I felt I'd made the right choice of footwear and was slipping about much less than my rivals. I sat in the pack and waited.
My joy was short lived as we turned off the muddy track onto another stony path. Unlike the first path, which lasted a little over a hundred metres, this one went on for the rest of the lap - well over a mile. The extra grip I hoped to gain with my long spikes was useless on the hard ground. I was the one slipping as my spikes stood proud unable to press into the surface. I started to slip back from the leaders. As we came to the end of the first lap I was still hanging onto a top ten position but I could feel that my left foot wasn't happy - the early pain signals that a blister was forming.
I carried on but the pain quickly got worse, even when the terrain was in my favour. It felt as if something was in my shoe. Not only did I have the wrong spikes in, I also had a massive blister to deal with.
When we hit the stony path again every step was agony.
I thought I'd just try to make it back to the start and see if I could make the final lap but on the hard ground the pain was much worse. I knew I had to stop and see what was happening in my shoe. As we turned the corner I saw my chance, a park bench.
People streamed past as I took my shoe off, finding no stone or dirt. I took my sock off finding nothing but a big blister down the middle of the sole of my foot. Then it hit me! My spikes were pushing through the bottom of my shoe causing the blister. I looked at my spikes and sure enough they were all bent in various directions, indicating they were pushing through. It's amazing how something so pathetic can cause such pain. I walked and jogged back, falling, like the non-existent stone in my shoe, back through the field. I managed to jog a little, very slowly in my spikes, so decided I could change into my trainers and complete the race.
With more cushioning and no spikes pushing through the pain was greatly eased. I got back into something resembling race pace, and was soon re over taking, finishing somewhere mid field.
Frustrated is an understatement! I was annoyed I'd made such a stupid mistake and that something so minor had snowballed. Not only was
it going to affect this race but it was likely to affect the amount and quality of my running next week.
A lesson that I already knew was well and truly re-learned, namely “Don't take things for granted. Check everything for yourself, leave no stone unturned” (Even if they’re not in your shoe!).
But I'd shown myself I had a high pain threshold - a two inch blister proved this.
By finishing the race, my team of twelve finished third (in the twelve to score) event.
All that's left is to deal with the fluid filled blister. I just hope that once I pop, I don't stop!
Wednesday 21 January 2009
Monday 19 January 2009
Training Mon 8th - Sun 14th December
Having sampled the good life over the weekend, I eased my way back into training on Monday.
Relaxed and switched off from running, even though it was for just three days, I discovered my body was ready, but my head was still on holiday. It was a case of just forcing myself outside in my trainers.
Once I was there, it was easy to put one foot in front of the other and start running. Thankfully I managed to get myself outside twice for both my scheduled runs, and I felt OK.
Tuesday was cold all day. I went for a gentle run during daylight hours and ice was forming on cars so I knew by the evening track session it was going to be freezing. I wasn't wrong!
I went through my usual warm-up routine, but I think warming up was a little optimistic. I decided to take my time getting into the session, allowing my body enough time to adjust to the weather and the speed at which I wanted to run.
We were set a split session of 4 x 1000 metres followed by 6 x 300 metres. I was a little anxious, as the track was getting icy. I thought I'd be OK during the 1000 metre reps but the increased speed and forces required for the 300s would cause my footing to slip every time I pushed off. The first part, as I had anticipated, went well. I was pleased to clock around 3 minutes per kilometre given the conditions, but I struggled when I tried to sprint. I have a very long stride, which, by the laws of physics, requires a greater load or force to be transferred between my toe and the ground, but heightens the lack of grip I had on the track. My leg would slip out from under me with every stride. This meant my times were slow, but I was more aware of my hamstrings tightening. I was using my legs in an unfamiliar manner and they didn't like it. I only just completed the session, did a thorough warm down and hoped for the best on Wednesday morning.
With only one run planned on Wednesday I knew it could wait till the evening, giving my legs more time to recover. My hamstrings were stiff but nothing too serious. I decided to do a very gentle ten minutes in the morning to loosen them up. That, combined with lots of stretching whenever I could during the day, meant I had a pain free 70 minute run in the evening.
Having taken some time off I really wanted to push things on this week. So my coach upped my tempo session to 25 minutes of fast running. I really enjoyed the extra time I had working hard. I had to be careful not to over cook it, which I didn't, and felt strong and relatively controlled throughout. I had a race planned for Sunday but I wanted to train into it, so joined my club for a 50 minute run on Thursday evening and another one Friday.
Saturday saw another session in Richmond Park, which normally I wouldn't do with a race the next day, but as I wanted to train through to the race I turned up in the pouring rain, and ran a slightly reduced session. I didn't want to be completely knackered for my race and the conditions, due the bitter cold wind, were almost unbearable. I ran the 10-minute tempo and 10 one-minute hill reps within myself. I was pushing my body, just not to the limit.
Sunday was the Hogs Back road race in Guildford, an eight-mile race that involves nearly two miles of continuous hill climbing.
I was looking forward to it, the weather was still cold and my body was a little tired but my mind was focused and I wanted to put in a strong performance.
The race didn't really get going until we began the climb. There was a big group of us that splintered with the first attack. As soon as the gradient changed the pace was upped and it was soon down to a group of three. I felt OK but knew I couldn't go any faster. I was in a good rhythm but I was vulnerable to another increase in pace. That change soon followed and I was left to battle for second place. We reached the top of the climb half a minute down and I was looking forward to the fast decent that followed, but nothing happened. Normally my legs just flow, allowing the gradient to speed me up and I start flying. But my legs wouldn't go as fast as normal. I couldn't open up my stride length and second place got away from me. I still felt strong and had my rhythm I just didn't have that extra bit of speed I needed to compete. Once we were on the flat I slowly began to gain on second, and in turn we gained on first but it was too little too late, and I finished third. However, I wasn't dejected.
I had trained hard and well all week, and my aim was to run strongly, which I did. So I went away happy - I guess you just can’t win them all!
Relaxed and switched off from running, even though it was for just three days, I discovered my body was ready, but my head was still on holiday. It was a case of just forcing myself outside in my trainers.
Once I was there, it was easy to put one foot in front of the other and start running. Thankfully I managed to get myself outside twice for both my scheduled runs, and I felt OK.
Tuesday was cold all day. I went for a gentle run during daylight hours and ice was forming on cars so I knew by the evening track session it was going to be freezing. I wasn't wrong!
I went through my usual warm-up routine, but I think warming up was a little optimistic. I decided to take my time getting into the session, allowing my body enough time to adjust to the weather and the speed at which I wanted to run.
We were set a split session of 4 x 1000 metres followed by 6 x 300 metres. I was a little anxious, as the track was getting icy. I thought I'd be OK during the 1000 metre reps but the increased speed and forces required for the 300s would cause my footing to slip every time I pushed off. The first part, as I had anticipated, went well. I was pleased to clock around 3 minutes per kilometre given the conditions, but I struggled when I tried to sprint. I have a very long stride, which, by the laws of physics, requires a greater load or force to be transferred between my toe and the ground, but heightens the lack of grip I had on the track. My leg would slip out from under me with every stride. This meant my times were slow, but I was more aware of my hamstrings tightening. I was using my legs in an unfamiliar manner and they didn't like it. I only just completed the session, did a thorough warm down and hoped for the best on Wednesday morning.
With only one run planned on Wednesday I knew it could wait till the evening, giving my legs more time to recover. My hamstrings were stiff but nothing too serious. I decided to do a very gentle ten minutes in the morning to loosen them up. That, combined with lots of stretching whenever I could during the day, meant I had a pain free 70 minute run in the evening.
Having taken some time off I really wanted to push things on this week. So my coach upped my tempo session to 25 minutes of fast running. I really enjoyed the extra time I had working hard. I had to be careful not to over cook it, which I didn't, and felt strong and relatively controlled throughout. I had a race planned for Sunday but I wanted to train into it, so joined my club for a 50 minute run on Thursday evening and another one Friday.
Saturday saw another session in Richmond Park, which normally I wouldn't do with a race the next day, but as I wanted to train through to the race I turned up in the pouring rain, and ran a slightly reduced session. I didn't want to be completely knackered for my race and the conditions, due the bitter cold wind, were almost unbearable. I ran the 10-minute tempo and 10 one-minute hill reps within myself. I was pushing my body, just not to the limit.
Sunday was the Hogs Back road race in Guildford, an eight-mile race that involves nearly two miles of continuous hill climbing.
I was looking forward to it, the weather was still cold and my body was a little tired but my mind was focused and I wanted to put in a strong performance.
The race didn't really get going until we began the climb. There was a big group of us that splintered with the first attack. As soon as the gradient changed the pace was upped and it was soon down to a group of three. I felt OK but knew I couldn't go any faster. I was in a good rhythm but I was vulnerable to another increase in pace. That change soon followed and I was left to battle for second place. We reached the top of the climb half a minute down and I was looking forward to the fast decent that followed, but nothing happened. Normally my legs just flow, allowing the gradient to speed me up and I start flying. But my legs wouldn't go as fast as normal. I couldn't open up my stride length and second place got away from me. I still felt strong and had my rhythm I just didn't have that extra bit of speed I needed to compete. Once we were on the flat I slowly began to gain on second, and in turn we gained on first but it was too little too late, and I finished third. However, I wasn't dejected.
I had trained hard and well all week, and my aim was to run strongly, which I did. So I went away happy - I guess you just can’t win them all!
Thursday 8 January 2009
Training Mon 1st December - Sun 7th December
I've been feeling a little low of late, running-wise.
It's often been a struggle to get out the door and go running. I've felt tired and low on energy. My running, when I do make it out of the door, is solid but not spectacular.
I think it's the mid-winter blues! The days are short and the nights are cold. I've been in need of a change of scene and a short break to revitalise me. I know I love running, but sometimes I question this.
Especially when it's seven in the evening, freezing cold outside, while everyone is sitting around the fire watching TV and eating sweets, I have to out and do a ten mile run.
So a weekend in the party capital of the south coast, Swanage, will do me wonders!!
Having decided to take three days off, I was determined that I was going to work hard, so that when I took my break I really needed it.
I didn't change my mileage - I just pushed that bit harder on nearly every run. I'm a quality not quantity type of runner. I use easy runs to just turn over the legs and I try to keep away from logging up a lot of junk miles. I hoped that by going for quality and quantity for four days I don't fall into the 'junk miles' trap.
Monday was my usual forty and thirty minute runs. I just went further than normal, which was fine, but having run the same routes for years, knowing which route takes how long, I suddenly found I'd finished my loop but still had five minutes to go. I read an article by Paula Radcliffe years ago and she stated that if she was set a timed run and completed her route quicker than she planned she would run round the block till the time elapsed!
I've stuck with that idea ever since. The trouble is, my block takes less than thirty seconds to run round, so a new problem, in the guise of a dizzy spell, has now come into play!
I took Tuesday morning’s run relatively slowly so I still had some pace for the evening session - hill reps. It was a really cold night and I got lost in the fog of my own breath on more than one occasion. The hill (in Rayne's Park) that runs up to the Ridge Way that joins up to Wimbledon Village, takes about two minutes to run up, and we had to do it 12 times.
The climb starts slowly, so the speedsters always hit the front. I always like to hold back and then really work hard during the second half where the climb steepens dramatically. I like getting towed along the flatter, faster, lower section and to then work on my power and strength on the steeper section. I like to do the same in races using inclines as areas to push on, so imitating it in training can only help.
On Wednesday I was a little stiff and my morning twenty-minute stretch out run was torture. I could hear my muscles cracking and my bones creaking as the stiffness that had set in over night was eased out. But it always seems worth it by the evening. My legs are now far more pliable and I shot round my hour's run, enjoying the fact I managed to squeeze it in before dark, meaning I too could stay by the fire watching TV and eating sweets!
Thursday was a morning twenty-minute tempo run. I felt OK and it was a solid run. It was one of those runs where you cover the same ground as normal, it just seems a bit more of an effort than previously.
It is quite satisfying when you can still compete to the same level as when you felt fresh and full of running, which proves to me I've got a good strength and fitness base behind me.
I'd actually really enjoyed my running this week, but even so I knew that a short break would do me good. I was determined not to let the guilty feeling runners get when they miss sessions get the better of me. I had a nagging feeling on Friday morning but the craziness of Swanage kept me busy. Tearooms, steam train rides, penny falls, and walks on the beach - they had it all! It was just what I needed. I relaxed, ate lots of food and forgot about running for a weekend. It also gave me a big shot of pre-Christmas spirit that I'm sure will last me through to the New Year and hopefully beyond. I just need to make sure I remember where I left my trainers on Thursday evening!
It's often been a struggle to get out the door and go running. I've felt tired and low on energy. My running, when I do make it out of the door, is solid but not spectacular.
I think it's the mid-winter blues! The days are short and the nights are cold. I've been in need of a change of scene and a short break to revitalise me. I know I love running, but sometimes I question this.
Especially when it's seven in the evening, freezing cold outside, while everyone is sitting around the fire watching TV and eating sweets, I have to out and do a ten mile run.
So a weekend in the party capital of the south coast, Swanage, will do me wonders!!
Having decided to take three days off, I was determined that I was going to work hard, so that when I took my break I really needed it.
I didn't change my mileage - I just pushed that bit harder on nearly every run. I'm a quality not quantity type of runner. I use easy runs to just turn over the legs and I try to keep away from logging up a lot of junk miles. I hoped that by going for quality and quantity for four days I don't fall into the 'junk miles' trap.
Monday was my usual forty and thirty minute runs. I just went further than normal, which was fine, but having run the same routes for years, knowing which route takes how long, I suddenly found I'd finished my loop but still had five minutes to go. I read an article by Paula Radcliffe years ago and she stated that if she was set a timed run and completed her route quicker than she planned she would run round the block till the time elapsed!
I've stuck with that idea ever since. The trouble is, my block takes less than thirty seconds to run round, so a new problem, in the guise of a dizzy spell, has now come into play!
I took Tuesday morning’s run relatively slowly so I still had some pace for the evening session - hill reps. It was a really cold night and I got lost in the fog of my own breath on more than one occasion. The hill (in Rayne's Park) that runs up to the Ridge Way that joins up to Wimbledon Village, takes about two minutes to run up, and we had to do it 12 times.
The climb starts slowly, so the speedsters always hit the front. I always like to hold back and then really work hard during the second half where the climb steepens dramatically. I like getting towed along the flatter, faster, lower section and to then work on my power and strength on the steeper section. I like to do the same in races using inclines as areas to push on, so imitating it in training can only help.
On Wednesday I was a little stiff and my morning twenty-minute stretch out run was torture. I could hear my muscles cracking and my bones creaking as the stiffness that had set in over night was eased out. But it always seems worth it by the evening. My legs are now far more pliable and I shot round my hour's run, enjoying the fact I managed to squeeze it in before dark, meaning I too could stay by the fire watching TV and eating sweets!
Thursday was a morning twenty-minute tempo run. I felt OK and it was a solid run. It was one of those runs where you cover the same ground as normal, it just seems a bit more of an effort than previously.
It is quite satisfying when you can still compete to the same level as when you felt fresh and full of running, which proves to me I've got a good strength and fitness base behind me.
I'd actually really enjoyed my running this week, but even so I knew that a short break would do me good. I was determined not to let the guilty feeling runners get when they miss sessions get the better of me. I had a nagging feeling on Friday morning but the craziness of Swanage kept me busy. Tearooms, steam train rides, penny falls, and walks on the beach - they had it all! It was just what I needed. I relaxed, ate lots of food and forgot about running for a weekend. It also gave me a big shot of pre-Christmas spirit that I'm sure will last me through to the New Year and hopefully beyond. I just need to make sure I remember where I left my trainers on Thursday evening!
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