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.
Wednesday, 10 September 2008
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!
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