I'm full aware that training as much as I am for as long as I have scheduled is bound to result in the odd injury here or there. I've already had some twinges this year which has prevent me from following my training plan. However it is with reluctance that I have decided to take a complete week out from running.
My right foot (all of the right foot) is very painful after yesterday's 35 km long run. I didn't feel any pain during the run, but as soon as I took my trainers off I've hardly been able to walk.
I'm hoping it's just an inflamed series of tendons which, after a week of rest and anti-inflammatory tablets, will settle down. I've just looked at my race schedule and my first race (the Silverstone Half) is in 3 weeks. I want to run that race. So taking a week off now is probably the best course of action. It's frustrating because I was building my mileage up and putting in some good training runs, but I have to think about the bigger picture.
My next blog therefore will be in a couple of weeks' time... Injuries are a bugger!
Monday, 10 February 2014
Learning to Embrace Early Mornings - ish
My thoughts on Early Morning Runs
Assuming I don't drink the night before, I think my body is starting to become accustomed to getting up early. In fact, having run across the spectrum of early morning, mid-morning, lunch-time, afternoon and evening, I can now say with some experience that running early morning is better for me.
I also think that early morning runs are better if you are training for long distance races, since you are running on a fairly empty stomach which will likely to benefit me in the long run as my depleted glycogen levels will help promote fat burning. If I do this regularly (which is what I am doing) then I'll be training my body to readily access it's fat reserves, which can help prevent (or at least delay) the onset of bottoming out of my glycogen levels come race day and hitting "the wall".
I also find the roads (on the whole, but not always) are quieter, my HR is usually lower, and I am 100% focused on what I am doing, since I need to get back home to have a shower and get to work. I also prefer to run in the dark. Psychologically I find it easier to run longer distances in the dark than during the day (when you can see the huge distance you have to cover right before your eyes - sometimes that alone can be a very daunting sight!). Of course running early morning also means having to go to bed early and/or, more especially, no drinking the night before. I run 5 times a week as part of my training plan; so that's 5 nights I can't drink (or only drink a couple of low strength beers - wine is completely out of the question!). That means I spend less on alcohol each week, which is good for my bank balance. Of course, when it's pissing down with rain and it's windy, it is hard to get out of bed in the morning (as this week demonstrated). However I find that once I physically step out of bed then I am okay; it's such time from the alarm going off to actually stepping out of bed which is hard for me!
Finally, after a run (and irrespective of the type of run or the pace I've run), I always feel better about myself. Nothing like starting the day having done your exercise.
A Solid Week of Training
Despite what I said above, getting out of bed on Tuesday morning was hard. My legs still ached after my long run. Nevertheless, I was determined to stick to my plan this week.
Tuesday's run was the Progressive Run (13 km). As yet I have not actually completed this run to the set splits. That was about to change! The set splits were:
I felt quite good on the run and my breathing was fine and dandy. I didn't look at my HR once during the run, as this was a pace-based run. The only thing I could see on my watch was the time and pace. At the around the 5 km I got hugely pissed off with the traffic. A series of around 7 cars came towards me (separated by a small distance) whilst at the same
time a series of 4 cars came in the other direction. I had no option but to stop and stand on the verge whilst they slowly plodded by. I was fuming red. I should have paused my watch but I didn't. Eventually they passed and I stopped swearing. I got back running and was shocked to see my average pace had come tumbling down from 5:30 min/km to 7:00 min/km. This was impacting on my average pace for Interval 4 (as shown). So rather than running Interval 4 at between 5:35 to 5:30 min/km, I ended up running it a lot faster (around 5:10) for approximately 3 km until my average got back down to 5:30 min/km. I completed the interval (4 km) right on target with a 5:31 bpm average. Looking back I can see this clearly on the HR graphic - my HR increases whilst I try to make up the average pace.
I then continued with the run whilst dodgy cars and swearing under my breath. I was hitting all my interval targets. I completed the final interval on a 5:05 min/km (a lot faster than originally planned). In the end it took me 1 hr 13 mins to complete the 13 km with an average pace of 5:37 min/km and HR of 161 bpm. My final splits were:
I was very happy with that run, despite nearly being run over a few times and having to make up pace due to traffic. Next time I will pause my watch whilst waiting for traffic to disappear. One could ask why I don't run along Greenham Common to avoid the traffic. Well to be honest I am sick of running on their, and this route is actually very good for a Progressive Run. It's flat but also have some gentle ascents and descents. Usually the traffic isn't this bad. These pace splits are slow compared with other Newbury Runners, but for me they show sign of progress. Anyway - traffic aside - I started the day on a mini-high!
Wednesday was supposed to be a 17.30 km run at Zone 2 (139 bpm). However I looked out the window at 4:45am and immediately closed the blinds and went back to bed. The weather was horrendous...hard rain and wind. It's one thing getting caught out in this weather during a run, it's something else to start a 2 hour run in this shit weather. Your sole is destroyed before you've even taken your first step. The other reason for diving back into bed was that my Achilles was still a little sore. It's not going to heel quickly, but I at least wanted to give it an extra day of rest (in reality though, it probably makes little difference). In fact, until it is fully heeled, I've decided to ditch all speed work. This means intervals and Kenyan Hills. I'll still do the Progressive Run and Parkrun - just means updating my plan a little.
On Thursday therefore, I replaced the interval with what should have been Wednesday's run. After having received an insinuated semi-bollocking from Andy Tucker regarding the pace of my runs last week (although I knew what I was doing when I ran them), I was determined to stick to my HR targets this week. That meant stick to Zone 2 for my mid-week (now Thursday) run. Given my very poor pace at this HR level, and the hilly route, I decided to give myself a couple of hours to run it. That meant starting the run earlier than normal (in fact, the earliest I've ever run!). I again set the alarm for 4:45am and again I looked out the window and the weather was terrible. I ended up back in bed!
However, through the course of the morning I started to feel a guilt trip. This was made worse by the Newbury Runners Leaderboard on Strava - I was way down the list on both the number of runs this week and distance. It was enough to get me out in the evening!
Just as I was about to set out on Thursday evening I discovered I'd lost my Inov-8 windproof jacket. I was mega pissed off! I loved that jacket and it cost me £56 last year. I had it tied onto the back of my hydration pack on Sunday. I can't image it fell off as it was secured so tightly; but I've not seen it since! This is why I bought a bigger vest, so I wouldn't have to tie my stuff to the outside of it. So angry!
Thankfully there'd been a break in the weather and I headed out around 7:30pm. It was
raining just slightly and there was no rain. I was supposed to be running Zone 2, but to be honest I didn't want to be out all night. I therefore ran at a Zone 3 (max. 155 bpm). It was a hilly but lovely run, and a great route to take. Both legs and HR seemed to be behaving themselves. However the Achilles on my left foot started to hurt as I was going up hill. I need to keep an eye on that...it's not good news.
I completed the nice loop of 20km (slightly further than my plan states) in 2hrs 25 mins with an average HR of 152 bpm and pace of 7.16 min/km (I really wish I could run faster at a lower HR). In the end it was perfect running conditions. Very light rain, no wind and a reasonably cool temperature. Although I took a gel and bottle of water with me, I didn't need to take any - not even a sip of water. If Manchester could have the same conditions, then I'd be happy - or even Silverstone next month...
Assuming I don't drink the night before, I think my body is starting to become accustomed to getting up early. In fact, having run across the spectrum of early morning, mid-morning, lunch-time, afternoon and evening, I can now say with some experience that running early morning is better for me.
I also think that early morning runs are better if you are training for long distance races, since you are running on a fairly empty stomach which will likely to benefit me in the long run as my depleted glycogen levels will help promote fat burning. If I do this regularly (which is what I am doing) then I'll be training my body to readily access it's fat reserves, which can help prevent (or at least delay) the onset of bottoming out of my glycogen levels come race day and hitting "the wall".
I also find the roads (on the whole, but not always) are quieter, my HR is usually lower, and I am 100% focused on what I am doing, since I need to get back home to have a shower and get to work. I also prefer to run in the dark. Psychologically I find it easier to run longer distances in the dark than during the day (when you can see the huge distance you have to cover right before your eyes - sometimes that alone can be a very daunting sight!). Of course running early morning also means having to go to bed early and/or, more especially, no drinking the night before. I run 5 times a week as part of my training plan; so that's 5 nights I can't drink (or only drink a couple of low strength beers - wine is completely out of the question!). That means I spend less on alcohol each week, which is good for my bank balance. Of course, when it's pissing down with rain and it's windy, it is hard to get out of bed in the morning (as this week demonstrated). However I find that once I physically step out of bed then I am okay; it's such time from the alarm going off to actually stepping out of bed which is hard for me!
Finally, after a run (and irrespective of the type of run or the pace I've run), I always feel better about myself. Nothing like starting the day having done your exercise.
A Solid Week of Training
Despite what I said above, getting out of bed on Tuesday morning was hard. My legs still ached after my long run. Nevertheless, I was determined to stick to my plan this week.
Tuesday's run was the Progressive Run (13 km). As yet I have not actually completed this run to the set splits. That was about to change! The set splits were:
Interval 1.00 km 06:40 to 06:30 min/km
Interval 2.00 km 06:10 to 06:00 min/km
Interval 2.00 km 05:50 to 05:45 min/km
Interval 4.00 km 05:35 to 05:30 min/km
Interval 3.00 km 05:25 to 05:20 min/km
Interval 1.00 km 05:15 to 05:10 min/km
I felt quite good on the run and my breathing was fine and dandy. I didn't look at my HR once during the run, as this was a pace-based run. The only thing I could see on my watch was the time and pace. At the around the 5 km I got hugely pissed off with the traffic. A series of around 7 cars came towards me (separated by a small distance) whilst at the same
 |
| Pace Chart |
I then continued with the run whilst dodgy cars and swearing under my breath. I was hitting all my interval targets. I completed the final interval on a 5:05 min/km (a lot faster than originally planned). In the end it took me 1 hr 13 mins to complete the 13 km with an average pace of 5:37 min/km and HR of 161 bpm. My final splits were:
Interval 1.00 km 06:20 min/km
Interval 2.00 km 05:58 min/km
Interval 2.00 km 05:45 min/km
Interval 4.00 km 05:31 min/km
Interval 3.00 km 05:19 min/km
Interval 1.00 km 05:05 min/km
Wednesday was supposed to be a 17.30 km run at Zone 2 (139 bpm). However I looked out the window at 4:45am and immediately closed the blinds and went back to bed. The weather was horrendous...hard rain and wind. It's one thing getting caught out in this weather during a run, it's something else to start a 2 hour run in this shit weather. Your sole is destroyed before you've even taken your first step. The other reason for diving back into bed was that my Achilles was still a little sore. It's not going to heel quickly, but I at least wanted to give it an extra day of rest (in reality though, it probably makes little difference). In fact, until it is fully heeled, I've decided to ditch all speed work. This means intervals and Kenyan Hills. I'll still do the Progressive Run and Parkrun - just means updating my plan a little.
On Thursday therefore, I replaced the interval with what should have been Wednesday's run. After having received an insinuated semi-bollocking from Andy Tucker regarding the pace of my runs last week (although I knew what I was doing when I ran them), I was determined to stick to my HR targets this week. That meant stick to Zone 2 for my mid-week (now Thursday) run. Given my very poor pace at this HR level, and the hilly route, I decided to give myself a couple of hours to run it. That meant starting the run earlier than normal (in fact, the earliest I've ever run!). I again set the alarm for 4:45am and again I looked out the window and the weather was terrible. I ended up back in bed!
However, through the course of the morning I started to feel a guilt trip. This was made worse by the Newbury Runners Leaderboard on Strava - I was way down the list on both the number of runs this week and distance. It was enough to get me out in the evening!
Just as I was about to set out on Thursday evening I discovered I'd lost my Inov-8 windproof jacket. I was mega pissed off! I loved that jacket and it cost me £56 last year. I had it tied onto the back of my hydration pack on Sunday. I can't image it fell off as it was secured so tightly; but I've not seen it since! This is why I bought a bigger vest, so I wouldn't have to tie my stuff to the outside of it. So angry!
Thankfully there'd been a break in the weather and I headed out around 7:30pm. It was
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| The Cleres & Hills Loop |
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| The Cleres & Hills Loop Elevation |
As I'd run in the evening I decided to take Friday off as a Rest Day, knowing that I would be running both Saturday and Sunday.
Saturday was a gentle 10 km run at Zone 3. It was a very uneventful run on a rather uninspiring route, but I wanted to try and avoid the hills as much as possible. Achilles felt okay. It was then time to rest up for the remainder of the day, knowing what I had in store for the following day.
Sunday brought the Long Run (same route as last week). Last Sunday I ran 35 km and the route finished in the centre of Newbury (so I could pick my car up). This week I had planned to run all the way home (around 38 km), but due to the windy conditions I decided to scrap that idea very early in the run. After running 35 km the last thing I wanted to do was finish it off with another 3 km up Andover Hill into a headwind! I wouldn't have gained anything by doing it - not at this stage in my training. After Manchester I need to put more mileage in and also tackle more hills; but that's then and this is now, and I was quite happy just doing the 35 km.
So onto the run itself. I'd planned to run the route slower than last week. Last week was Zone 4; this week was going to be Zone 3 (max. 155 bpm). I know I should be running in Zone 2, but running such distances would be take too long and cut into my day. I have to strike the balance between training and family time / work time. Zone 3 is slow but not too slow, and will hopefully improve my anaerobic fitness. I got up at 4.45am, opened the window and the door slammed shut with the wind! This was going to be fun - not!
This was also my first run when I could test my new hydration pack. I layed up (minus my lost wind proof jacket) and put the hydration vest on. It's a fairly big vest and it fitted snuggly - in fact whilst running it was protecting my upper torso from the wind, which was nice.
The run along the A4 was just painful. It was around 13 km into a headwind! Yes I was
protected with the various layers, but it sometimes felt for every step I went forward I was taking 3 back. I was relieved to get to Hungerford. As I approached Hungerford (after around 16 km) I pulled out an Alpen Bar. If you remember last week I had problems eating it as it was too dry. I tried again this week and the same problem. Nevertheless, as I was running slowly I thought I'd much in it slowly whilst running. I ran up Eddington Hill and that is one fucking steep hill. My pace slowed but I continued up (dodgy the cars around the blind corners on the way up). I was nearing the M4 underpass and pulled out some wine gums. I usually like wine gums, but as I discovered on Sunday, not whilst running. There were too chewy and sweet. I will get my food sorted one day - promise!
The long run back to Newbury through Wickam and Stockcross was pretty uneventual. I had the wind behind me (which was nice). I took a couple of gels and decided to walk whilst taking them - it was a training run afterall. The run into Hungerford against the wind had sapped some energy from my legs. Breathing and HR wise I was okay; but then again I was running at a slow pace. Whilst running through Stockcross and all the way back into town I was hoping I'd spot my lost windproof jacket, but to no avail. Hay-ho, it was a long shot..
I arrived back in town and ran along the high street until I hit the 35 km mark and then stopped. I did the run in 4hrs 1 min and averaged a 6:54 min/km pace and 155 bpm HR. It took me 23 minutes longer than last week, which was the goal. My long runs now are more about time on feet as opposed to distance and pace. It was also the first time I'd run 4 hours. I need to up the time on feet though - at best Manchester will be sub-4 hours, but Marlborough is likely to be around 7 hours; Trail Marathon Wales around 5hrs 30 mins; Endure24 (erm, 24 hours or until I can't physcially run anymore!); and Bath to Newbury around 11 hours. I have a lot more training to do! Eeeks!
I was impressed with the new vest. It's heaver than my old one and my shoulders were a little achy during the rest of the day, but that's just because I need to get use to it. My Achilles also seemed to hold up. More of a concern is the injury to my right foot. It seems to be reoccuring. I only felt it after I took my trainer off. I was then hobbling around all day and even today it is a little painful. I'm taking plenty of painkillers. I only noticed it after the long run. The 20 km last Thursday wasn't an issue, nor the 11 km on Saturday. I just need to keep an eye on it - like the Achilles, it is all about pain management (and possibly replanning of some my runs).
This week I ran 79 km or 49 miles, which is bang on target for this week. Given the horrendous weather and my injuries (especially earlier in the week), I am amazed I ran that far. I also spent over 8 hours running.
Physically and I am fine - it's just the Achilles and right foot I need to be careful of. My knees (since getting the new trainers) are great. Not feeling any pain.
Not too sure what this week will bring. I know what is planned, but I need to see how my right foot is. At the time of writing it's not good, so I may reduce my mileage next week and use it as a "Recovery Week" - that is, rest the foot for 2 - days then gradually start running again towards the end of the week. I also need to make sure I don't batch up all my runs towards the back end of the week. Running on tired legs on a Sunday is good, but not all the time...
Happy running everyone....!
So onto the run itself. I'd planned to run the route slower than last week. Last week was Zone 4; this week was going to be Zone 3 (max. 155 bpm). I know I should be running in Zone 2, but running such distances would be take too long and cut into my day. I have to strike the balance between training and family time / work time. Zone 3 is slow but not too slow, and will hopefully improve my anaerobic fitness. I got up at 4.45am, opened the window and the door slammed shut with the wind! This was going to be fun - not!
This was also my first run when I could test my new hydration pack. I layed up (minus my lost wind proof jacket) and put the hydration vest on. It's a fairly big vest and it fitted snuggly - in fact whilst running it was protecting my upper torso from the wind, which was nice.
The run along the A4 was just painful. It was around 13 km into a headwind! Yes I was
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| Long Run Elevation |
The long run back to Newbury through Wickam and Stockcross was pretty uneventual. I had the wind behind me (which was nice). I took a couple of gels and decided to walk whilst taking them - it was a training run afterall. The run into Hungerford against the wind had sapped some energy from my legs. Breathing and HR wise I was okay; but then again I was running at a slow pace. Whilst running through Stockcross and all the way back into town I was hoping I'd spot my lost windproof jacket, but to no avail. Hay-ho, it was a long shot..
I was impressed with the new vest. It's heaver than my old one and my shoulders were a little achy during the rest of the day, but that's just because I need to get use to it. My Achilles also seemed to hold up. More of a concern is the injury to my right foot. It seems to be reoccuring. I only felt it after I took my trainer off. I was then hobbling around all day and even today it is a little painful. I'm taking plenty of painkillers. I only noticed it after the long run. The 20 km last Thursday wasn't an issue, nor the 11 km on Saturday. I just need to keep an eye on it - like the Achilles, it is all about pain management (and possibly replanning of some my runs).
This week I ran 79 km or 49 miles, which is bang on target for this week. Given the horrendous weather and my injuries (especially earlier in the week), I am amazed I ran that far. I also spent over 8 hours running.
Physically and I am fine - it's just the Achilles and right foot I need to be careful of. My knees (since getting the new trainers) are great. Not feeling any pain.
Not too sure what this week will bring. I know what is planned, but I need to see how my right foot is. At the time of writing it's not good, so I may reduce my mileage next week and use it as a "Recovery Week" - that is, rest the foot for 2 - days then gradually start running again towards the end of the week. I also need to make sure I don't batch up all my runs towards the back end of the week. Running on tired legs on a Sunday is good, but not all the time...
Happy running everyone....!
Monday, 3 February 2014
The Running Gods, Endure24 and an Ultra Virgin!
I was hoping after last weeks' frustrations that this week I could fall back into my training plan and hit all my specified targets for each run. Not to be: Day 1 / Run 1 - failed to get out of bed due to an injury!!!
I swear the Running Gods are against me this month!!
Injury
No sooner do I recover from my multiple illnesses and trainer blisters than those Running Gods laugh at me and reward my hard work with yet more pain. This time the pain was on the top/side of my right foot. I had this pain before when I first ran in my trail shoes and it went after a while. I suspect the problem was either Extensor Tenonities (i.e., pressure on the tendons as a result of the laces being too tight), or the support in the new shows positioning my foot in a position it's not used to running in (hence the pain of the tendons having to adjust). It was probably both! Either way it was painful to walk on, let along run. The good news is that as the days passed, the pain got less. This was hugely frustrating - I just wanted to get out and run. I'd worked so hard the previous two weeks (through some difficult times), but this had stopped me in my tracks (literally).
New Hydration Pack
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| My new "life jacket" - Camelbak Ultra LR |
2ltr. I love that pack. Holds all the water I need and fits snugly on my back. I've never had any issues with it moving about and I never really feel the weight (even with 2 litres of water). However storage is limited - very limited! At best I can pack my phone and keys into the pocket, attach my folded windproof jacket (which folds up tightly into its own case) to the mesh on the back, and if I am lucky I can stuff a gel into the main body (next to the bladder). If I want to carry anything else then I need to use my shorts' pockets or the SiS Gel Belt I have (another new purchase this week!). The pack is fine for medium length runs or runs that are supported, but for longer unsupported runs (e.g., in training), it's no good. I need to carry more junk.
Endure24
It must be something about being ill or injured, but I seem to buy or sign up for things that I ought not to. I'm like a loose canon that needs controlling. Within the space of a month, and through illness or injury, I decided to run (and arrange) the Bath to Newbury 56 mile run for the Newbury Runners (what was I thinking!), and buy a new hydration vest. Well earlier this week I also decided, after reading Paul Ali's blog, to do Endure 24 as a solo runner!
I'd pondered doing this last year but elected not to. I was planning on running the Lakeland Marathon instead. However, after reading Paul Ali's blog I quickly logged onto the website and signed up! There were only 10 places left.
Now this may seem like a totally stupid thing to do, especially as it is only 1 week after a very tough trail marathon Snowdonia. However I think running solo would be good for me for a number of reasons:
- Financially it is cheaper than travelling up north to run the Lakeland marathon and spending money on two nights' accommodations and petrol. £70 to enter Endure24 is a lot, but I'd spend more than that on petrol just getting to the Lakes and back! Not surprisingly the Lakeland Marathon is now out of the schedule.
- Although it's only 1 week after the Trail Marathon Wales, I will still have a week to recover (meaning no running whatsoever!) and in theory, given the mileage I'll be running by then, I shouldn't be too tired (hopefully I won't pick up an injury in Wales!)
- There is no pressure on me at Endure24. I'm running solo so have no pressure in relation to team mates. I can run as fast or as slow as I want; I can eat, sleep, walk when I want. I see it as complete freedom. If I want to push myself then I can.
- It's a safe place to push my running limits. The 5 mile circuit is perfect - never too far away from a marshal.
I haven't set a goal yet for Endure24 - I will do that closer to the time. However I would like to see how far I can run within the 24 hours. I have the Bath to Newbury (56 miles) run in August and I suspect that will take approximately 10 - 12 hours to complete depending on the weather. If I can run 50 miles from the outset and within that time-frame, then I should be able to take 4 or 5 hours rest (during the evening) and then run some more. If I could do 70 miles I'd be happy, but as I say, I haven't set any real targets yet. Too early in my training, and the above might just be wishful thinking anyway.
Although I'm entered as a solo runner, I had to create a team name. My 1-man team is called An Ultra Virgin. Technically I won't be an ultra virgin due to Marlborough, but in reality I will have so much to learn that it still makes me a virgin. I feel Endure24 is the perfect place to do that learning.
Back to Running
After a few days off running and feeling very frustrated, I tentatively headed out on Thursday evening. I'd bought some Hilly doubled-layered socks to try and prevent further blistering. I decided to test them out on Thursday. This was more a free run - that is, I wasn't focusing on pace or HR. I just ran. I could still feel a little pain in the right foot. I stopped, played around with the laces, then continued. The pain started to subside. I ran out towards Ball Hill and into the sticks. It was pitch black and very foggy...very hard to see with only a headtorch. It was, nevertheless, very peaceful. I ended up running a fairly hilly 17.30km. This was a planned distance as it was exactly half the distance of my Sunday Long Run. I was just short of home when my watch told me the run had finished, so I then reset it and plodded home for the final km as part of a cool down. In the end I covered 18.30 km. The right foot felt great - no pain whatsoever. I felt a tiny blister appear on my left foot, but when I got home it wasn't the case. It was just the old blister (which is now healing up). The run took 1hr 49mins with an average pace of 6.21 min/km and a HR of 171 bpm. In actual fact my pace was faster - it was just the 3 killer hills that slowed me right down. I felt really good after the run...although my HR was high for a training run. Andy Tucker would not be happy with that!
I took Friday as a rest day and on Saturday I went for a gentle recovery run. I ran 9km in 58 mins with an average pace of 6.27 bpm. Average HR was again around the 162 bpm mark (too high really).
My HR readings are a little frustrating...they seem to fluctuate so much depending on the time of day. The other issue I have is that as my runs get longer, especially during the week, then I need to up the pace in order to finish them before I go to work. This week I ran in the evening, but that was an exception. Usually it's first thing in the morning. That said, I do need to start running at a faster pace.
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| Route |
Sunday was the Long Run again. This time I was without my running partner Robin. The plan was to run the following route: Wash Common - Newbury - Hungerford (along the A34) - Wickham - Stockcross - Newbury. Given there was no wind I wanted to up the pace but still keep to a HR no higher than 165 bpm.
I set off at 5.50am and headed down Andover Road into town. It was nice to start the run downhill! I reached Waitrose and the it was a long slow slog up to the bridge over the A34. I decided to slow the pace...bearing in mind my HR target. The run along the A4 to Hungford was pleasent. There was no wind and I able to run at close to or exceeding my marathon pace all the way to Hungerford; only slowing down slightly when running up a hill.
I hit Hungerford and swung a right at the Shell garage. I then walked for a couple of minutes at the base of Eddington Hill (A338) whilst taking on some food. At this point I'd covered 16 km and it had taken me 1 hr 38 mins. I tested the Alpen bar to see what it was like. It felt heavy to chew, and I was needing a lot of water to swollen it. It's a nice bar, but I'm not too sure I'd want to eat it during a warmer climate. Although I was walking a little (and my average pace for that km increasing), I felt it was more important to test the food. I then started moving my legs faster and started the ascent up Eddington Hill towards to the M4 junction. This was a bitch of a road. Traffic was a nightmare - they come round blind corners fast and there is no pavement to run along. Thankfully at that time of the morning it was quiet, but when a car did past me, I'm sure my HR spiked a little. The road itself seemed like a never-ending series of steep ascents and descents. A real leg-sapper, especially after already running 16 km. I eventually reached the M4, but even then the hills did not stop.
After stopping to take an energy gel and put my gap on, I the proceeded along the road to
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| Run Elevation |
Wickham. It's one thing running in the dark along a very long straight road (and not seeing the pain that lies ahead), but it's another doing it during the day when all you can see in front of you is miles of open road. Lots of descents and ascents mixed with long straights. Mentally it was a little challenge. I saw some cyclists (I'm sure I said hello to Gobi Lord as he flew past!) and thought, "wow, it's a lot easier cycling this route than running it!". No sooner do you get to a end of a long straight, then you turn the corner and there is another one. Running in the dark has it's advantages...and now I prefer to run in the dark.
I'd probably hit the 26 km mark and my legs were starting to feel the effect of the running on Thursday and Saturday. Breathing and HR were good, and very consistent, but my legs on the ascents were starting to feel heavy; I eventually hit Stockcross and psychologically I'd hit a milestone. I stopped to take another gel and realised I only had one more ascent to make - past the Vineyard restaurant. I came out back on the A4 and the bridge that crossed the A34. I ran back down the A4 towards Waitrose. I had to pick my car up as I'd left it at the Parkway car park. I hit the centre of town and ran along the high street. I finished at the entrance to Parkway and stopped the watch. It read 34.50km - perfect distance which I couldn't have planned better (I'd aimed for a 34.60 km).
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| HR Chart |
I'd averaged 6:18 min/km and a 161 bpm. I was one very happy bunny. I was only 4 miles short of completing the marathon distance and I wasn't puffing or panting, although my legs did feel heavy.
I was really pleased with this run. Yes it's not at Zone 2, but I am happy sitting at around the 160 bpm mark. I also seem to be running faster at the this HR range. Over the past 3 weeks I've been at this range, and my pace has increased each week.
Finding the Right Food
As you probably gathered from this and previous blogs, I am in the process of trying to find the right food to eat whilst running. In the past I've had jelly tots, jelly beans, jelly babies and various cereal bars, and none of them have been right for me. They are either too sweet, too dry, or too chewy. I used SiS gels, which are good, but a few they also become too sweet. On the Long Run
I've just bought some wine gums. I think wine gums and they aren't too sweet. They also contain the same amount of calories as jelly babies, so hopefully they'll work. I still need to find the right "bar" to munch on. I feel this is going to be case of trial and error, but hopefully I'll find something soon. I may give the Alpen bar another try next week, and eat it more slowly.
Tuesday, 28 January 2014
Blisters, illness and perseverance
What a frustrating week!
You'll have read from my previous blog about my attempt to change my trainers earlier in the week and the pain and suffering that followed. Well to add to the misery was another bout of cold. It was nowhere hear as bad as the flu, but enough to have my HR higher than normal (even when not running), keeping me awake at night (so lack of sleep all week), and basically making me feel very groggy and not really wanting to go for a run. Both my wife and I had it, and this time we blamed nursery!
With a lack of sleep came the inevitable struggle to get out of bed early in the morning for a training run - as a result, my training plan this week didn't quite go according to plan. It was hard; I struggled in places, ran slow, but still managed to pretty much keep on the mileage target and churned out 69 km during the course of the week (just a couple of km short of my target).
Tuesday's run was supposed to be a 13 km progressive run, but I just couldn't face getting out of so early in the morning. I was still a little tired from the Long Run on the Sunday, and I was starting to come down with a cold. However I felt guilty that day (hate it when that happens!), so in the evening I put the new trainers on and went out for a 10 km run. I tried to keep to a 5.35 min/km pace (my half marathon pace), however I struggled badly. Heart rate was all over the place and I was puffing and panting and my legs felt heavy. Coupled with that I was starting to get blisters from the new trainers. I completed the 10 km run in just under an hour. Not good, but hardly surprising.
On Wednesday morning I went for what was supposed to be a 15.73 km run at Zone 2. However I soon realised it would take me too long to complete it running that slow and so upped the pace a little. I ran, snotted, spluttered, coughed my round 15 km but then stopped as I went past my house - I was running out of time and I needed to get to work. My feet were destroyed with huge bloody blisters! It was time to take the trainers back, but that's in another blog...
I could not face a slow 1 hour Zone 2 run on Thursday morning: my feet hurt like hell and I'd been struggling to sleep due to the cold. I was very tired and really not feeling too well. I therefore took Thursday and Friday off as rest days. Saturday was the dreaded Parkrun. I really wasn't looking forward to it. I hate running fast around 5 km - been there, done that and don't really want to get sucked into it again. That said it forms part of my training plan - every 3 weeks.
Wearing my old trainers I ran 6 km to the start at a slow pace. This felt comfortable, but I still wasn't feeling too well and my feet still hurt. My HR was also high (again). I was a couple of kms into the Parkrun and my legs seemed okay; however my breathing was heavy - too heavy! I coughed and splutter my round, finishing in approximately 27 mins. My 23 min PB seems like a distant memory...how I did that I'll never know. After the run I plodded home, by which point my legs were starting to tire also. In total I'd covered 15 km. Not quite the training session I was hoping for. Being ill and tired was starting to frustrate me...
Sunday was my Long Run. The plan was to repeat last weeks' run to Hungerford and back, but this time run the full 31.40km as opposed to the 30km we did last week (when my HR was the issue).
The alarm clock went off at 5:15am and I really struggled to get out bed. If Robin Killingsworth wasn't running with me, I'd have been tempted to stay in bed and catch up on my desperately needed sleep, and rest my painfully blistered feet. Nonetheless I got up, changed and put my new trainers on (which I'd got the day before from Reading). I was ready for the run.
Neither Robin nor I were really feeling the lovin' for this run - we both felt crap. That said we were running and chatting at a faster pace than last week and my HR was relatively low - around the 163 bpm mark or below. Heading out to Hungerford we were running in the low-to-medium 6 min/km bracket as opposed to last weeks' high 6 min/km bracket, and yet my HR remainder constant. Breathing-wise I felt fine...no puffing or panting and yet running slightly faster. However as we approached Hungerford my legs started to really feel tired. It wasn't the pace that was causing the tiredness, it was the previous days' running - if not the weeks' running. When we got to Hungerford I just wanted to stop -my legs were hurting.
Not to be - I took a gel and the we turned around and headed up the hill out of Hungerford. Just prior to Kintbury I decided to eat a healthy bar I'd bought - never eaten anything running whilst before, so this was my first attempt. I took one bite and spat most of it out. It was like eating sawdust. My mouthing instantly tried up and I felt sick. I reverted back to a gel and plenty of water! We were still keeping a good pace; only slowing down when going up hills, which were now killing my tired legs.
At around the 22 km mark I told Robin I needed to go to my "happy place", which meant I
didn't want to talk for a while. I wanted to think deeply about 'stuff' to take my mind off my very tired legs. All along however, my HR remained around the 163 bpm figure or below...often falling below 159 bpm, and yet still keeping up the pace. I told Robin that I just wanted to head back to the start rather than taking the planned diversion to make the run up to the 31.40 km mark. I'd run the last 5 km back to the start every week, so psychologically it was good for me. With 2 km to go we hit a very steep hill with a real kicker at the top. Robin went up faster and I plodded up. When we rejoined he said he'd wished he hadn't run up so quick. I don't blame him - it's a leg sapping hill; short but steep. We then ran the last 1 km or so back to the start chatting to each other. We finished just as it was about to rain.
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| New Balance M1260v3 |
In the end we completed just on 28km in 3 hours. We averaged 6:30 min/km, which is 30 seconds quicker each km than last week. I was also happy with my average HR - 159 bpm. We were 2 km short off what we ran last week, but did the run 30 minutes quicker. Even we'd ran the additional 2 km, it was still a good improvement. Breathing-wise I wasn't tired at the end...but my legs were another matter. They felt very tired and I had new blisters appearing on old ones (lovely!).
On the whole this was a positive run for a number of reasons:
- Firstly the new trainers worked. I may have new blisters, but figure that if it wasn't for the old blisters I'm not quite sure the new blisters would have materialised. That said, I think it is about time I invested in some blister-free socks. I've ran well over 1,000 miles in my existing socks (all blister free!).
- Secondly, I was more than happy with my pace and more especially my HR. Yes, it's not fantastic when compared to other runners, but given my recent difficulties, I felt it was very constant and didn't rise too much (whilst running a slightly faster face than the previous week).
- Thirdly, although running on tired legs was painful, I tried to keep a constant pace on the flat and down hills and it seemed to work. I managed to do the run and it taught me a lot about the pain of having tired legs on a marathon and still forcing yourself to carry on. I need to do more of this in the future.
- Finally, I experienced what choosing the wrong food can do to you - lesson learnt!
I just wished the legs were fresh like last week. If they had been then it is likely I'd have been able to run the planned distance and perhaps a slightly quicker pace, especially on the hills. However, given my hellish week I am more than happy with this final run of the week.
Thursday, 23 January 2014
The pain of replacing trainers
After running over 650 miles in my pair of New Balance M860v2, I decided it was time to replace them. My knees had started to hurt after long runs - a clear sign that the cushioning and possible stability technology within the trainers had seen better days.
Although I'd prefer to go to Sweatshop in Reading, it is quite a distance from where I live, and I wouldn't be able to get out there for at least another couple of weeks. There was, however, a specialist running shop in Oxford.
I popped in there on Monday and they spent approximately 40 minutes analysing my gait and getting the right trainer. I was told I had a collapsed arch and that I needed both a stability shoe and also one that was slightly wider than my current ones.
On Tuesday night I took them out for a test drive. I ran 10km and I could start to feel pressure on the inside of each foot (where the support is for the collapsed arch - i.e., for overpronators). On the Wednesday morning I went for a 15km run and at the end of the run had severe blisters on both feet in the same location (where the collapsed arch is). They were horrible and painful blisters - some of them were red (not good!). I decided there and then that there was no way I could run in them. My knees felt fine but my feet were destroyed!
I took my trainers back on the Thursday and they kindly refunded my money.
With the money back in the bank (or at least, back on the Visa card) I now have to go through the whole process of looking for another pair of trainers again.
What I do know is what I need to avoid. The pictures opposite show the difference in medial support between the two versions: v4 has a much larger and firmer support, and that is what was causing the problems. Although I need support, I perhaps don't need (or at least, I am not prepared to have) that level of support.
I've done some research and I've spotted a pair of Brooks Adrenaline GTS 14 (or the earlier 13) which could do the trick. I'll need to test them out first.
In the meantime I need to wait until my blisters have died down before trying on new trainers. Therefore I'll be going back to my old faithful...
This trainer lark is more complex that it ought to be...!
Watch this space for the next installment of the trainer saga....
My gut instinct was to get another version of the same model of trainer (M860) - so version 3. I'd done a lot of research and found that version 3 was a completely different trainer. However, since they were the 2013 model you could pick them up relatively cheaply (even at Sweatshop, which is not known for cheap trainers).
During my research I also tried to self-diagnose my gait. I did the wet-foot test and it looked like I had a normal arch; however I couldn't be certain. Given the amount of miles I'd be covering this year I wanted to make sure I chose the right trainers. The best way to do this was to get my running style analysed by the professionals.
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| NB M860v4 - "Feet Killers" |
I popped in there on Monday and they spent approximately 40 minutes analysing my gait and getting the right trainer. I was told I had a collapsed arch and that I needed both a stability shoe and also one that was slightly wider than my current ones.
In the end I opted for another pair of New Balance M860s - the latest version (version 4). I was really confident these would be the right trainer for me. My 3 year old son certainly loved wearing them around the house before I could take them out.
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| One of many painful blisters on the collapsed arch |
I rang the shop on Wednesday morning to ask their advice. They told me that they could not accept a return because I'd run in them, but that if I pop into the shop on Thursday then I could speak to the manager to ask his advice (incidentally he's the one who sold me the trainers in the first place). I was gutted! I'd spent £95 on a pair of trainers that were killing my feet.
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| Comparison in medial support |
I was in the process of figuring out a way to continue running in them when I got a call from the running shop. They'd spoken to someone in their HQ and, because M860s vary so much in versions, they agreed to either exchange, set up a credit or fund my money. Blistering is a known problem with the later versions of the M860s, especially if you'd previously had an earlier version (like I did). This was a huge relief!
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| My old NB M860v2 - Medial support is lower |
With the money back in the bank (or at least, back on the Visa card) I now have to go through the whole process of looking for another pair of trainers again.
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| NB M860v4 - Medial support very high and firm |
I've done some research and I've spotted a pair of Brooks Adrenaline GTS 14 (or the earlier 13) which could do the trick. I'll need to test them out first.
In the meantime I need to wait until my blisters have died down before trying on new trainers. Therefore I'll be going back to my old faithful...
This trainer lark is more complex that it ought to be...!
Watch this space for the next installment of the trainer saga....
Sunday, 19 January 2014
Flu and Road to Recovery
Illness
It's only inevitable that after such good week of running (as was the Christmas week) that the following 15 days would find me laid up in bed with a serious dose of the flu. I caught it on the 30 December 2013. It was a pretty bad dose that required two visits to the doctors, eventually being given antibiotics. At one point I was coughing so much that it was making me sick. This frequently happened. It wasn't nice...
Towards the end of the illness I was itching to get back out running, but needed to make sure the conditions were right. The three conditions I set out were: the previous night I wasn't coughing my guts up; on the day of the run it was not cold nor wet. On Monday 13 January 2014 those conditions materialised, and so I prepared for my first run of 2014.
My First Run of 2014
After 15 days of illness, my first run back was always going to be difficult one - and it didn't disappoint!
I hadn't fully recovered but felt I'd done enough recovery to at least attempt a gentle 10 km. The plan had been to run a gentle Zone 2 (max. 139 bpm). So on Monday I put my running gear on, fired up the Forerunner 305, switched the head torch on, and set off... within minutes my watch was beeping away telling me that I'd exceeded Zone 2 - WHAT! I'd only just started running! There and then I knew this was going to be a frustrating run. To make matters worse, I was coughing and spluttering throughout the run....not good!
I was approximately 4 km into the run and all of a sudden my HR went from 139 bpm to over 160 bpm! Even when I stopped, the HR kept increasing....! My HR monitor was playing silly-buggers. I tried to keep to Zone 2 but I just couldn't without walking. After another km I decided to turn this run into a "free run". I stepped up the pace to around 5:30 min/km and ran for another 3 km then slowed down, reverted to Zone 2 for a couple of km and then finished the run in Zone 3. My time for the 10 km was a disappointing 1 hr 22 mins. I could have run faster but not within Zone 2.
Although it was good to be out running again I was hugely disappointed. Even though I'd not put any weight on over Christmas and through my illness, my fitness had diminished! I'd worked so hard to improve my Zone 2 times, and here I was having to start from scratch again with base fitness. That's my sub-4 hour Manchester Marathon target gone out the window! I had a 16 week training plan to take me up to the 6 April and Manchester. I successfully ran the first 2 weeks, then was ill for the last 2 weeks, and it will probably take me another 2 weeks to get my fitness levels back. That's 4 weeks out of 16 when I've either not been able to run or if running, just struggling to get fitness back. This is not boding well for me and my first challenge of 2014! I'm on a low at the moment....
Regaining my Fitness
My first week back was also never going to be a full training week (i.e., doing progressive runs, sprints, hill work, as per my training plan). My next run was another attempt at a Zone 2 run (most runs this week are of this type, in an attempt to get my base fitness back). I decided to have a rest day Tuesday and so on Wednesday morning, at 5:30am, I headed out for a 15.73 km Zone 2 run. This is my planned mid-week run that is half the distance of my long run.As I expected this was a long and tedious run. I've really lost my Zone 2 pace, and this couldn't have been more evident that in this run. On Christmas Day I ran 13 km in Zone 2 in 1 hr 36 mins; today I could only run 10.86 km in that same time (and even then I kept crossing over into Zone 3). It was painfully slow and I was running out of time (after all, I needed breakfast and shower before heading off to work!). I therefore ignored the HR monitor and for the last 4 km picked up the pace to complete the 15.73 km in 2hrs 12 mins. It's a rather embarrassing time - but that's what a severe dose of the flu does to you. At least I ran for over 2 hours, which is good...
Thursday brought my first set of intervals post-illness. Now before my illness I was starting to make progress on the intervals. My 500m intervals involve the following: warm up for 1km at Zone 2 (139 bpm); 500m sprint (Zone 5); stop until HR comes under 139 bpm then run in Zone 2 for 500m (recovery); then sprint for 500m (repeat 6 times); then cool down with a 500m Zone 1 jog. This was going to be a test of how much the illness has taken its toll on my fitness levels.
As expected my performance on the intervals was below par - or at least, certainly below my last performance on Boxing Day. My sprints were slower than on Boxing Day and my recovery time was a lot slow (took a long time to bring my HR from over 170 bpm to under 139 bpm). Overall the session took me 9 minutes longer than on Boxing Day. If there was ever a sign of my lack of fitness due to illness, then this was it.
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| 28 Dec 2014: Pre-illness |
Friday was a rest day, which was needed. I didn't want to push myself too much during my first week back.
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| 18 Jan 2014: Post-illness |
So Sunday came and the Long Run!
My last long run before the illness (the one where I almost froze my hand off) was a 26 km run. My training plan calls for increments of 10% every 2 weeks. However I have been ill so wasn't able to run the next scheduled increment of 28.60 km. Being a stubborn bastard, and not want to get too far off track on my training, I decided to keep to the training schedule and make this long run 31.40 km (a 20% increase on my last long run). This would be the farthest I've ever run.I decided to pick a different route this time and calculated that running from Wash Common (where I live) to Hungerford and back would take me to around 31k. I was joined on this run by a fellow Newbury Runner, Robin Killingsworth. Now I'd warned Robin about my ridiculously slow pace and also the ridiculous time I'd be starting the run (5:45am on a Sunday!). He was up for it. Originally the plan was to run out along country roads and then run back along the Avon & Kennet Canal. However the canal is flooded in places, so it was going to be a simple there and back.
We set off at the scheduled start time and feeling potentially embarrassed by the slow pace I usually run, I decided for this run to up the pace slightly. My Long Run is usually Zone 2 (139 bpm) on the flat and Zone 3 (155 bpm) on the hills. I decided today to run between 155 - 165 bpm, which would hopefully allow me to increase the pace a little.
This worked out well. We chatted constantly throughout the run (3 hours 31 minutes of chatting!). Before we know it we'd hit Kintbury (around 9km) and then, within a flash of an eye (well, not quite but you know what I mean) we were descending into the centre of Hungerford and the main high street. We got there in around 1hr 33 mins. We took a couple of minutes break whilst I took a gel then headed back.
The route back seemed to involve more hills and I was careful to slow right down as soon as my HR started to approach the 170 bpm mark. Robin was running well, although he was suffering a little with his knee (I know the feeling!). For the last 7 km we took a different route back to the starting point. This was a hilly route that I'd run many times before but in the opposite direction. I posted on Facebook that the last 5 km was hilly, but having looked at the route on Garmin Connect, I can now confirm it was the last 7 km. The hills meats my HR would steadily increase to the 170 bpm mark - when it did, I walked for a minute or so until it came back under 160 bpm and then continued.
We made our way through Wash Water and past the Woodpecker pub. This was the start of the last hill - from Wash Water to Wash Common up Andover Road. It's a steep hill with a real "kicker" towards the top. Not wanting the HR to exceed 170 bpm I decided to walk a little of hill. When we got to the top it was then a pancake flat straight for 1 km and to the finish. I decided to use this last km to slow the pace right down and use it as a cool down. Originally I'd wanted to cover 31.40 km as this is what my plan was telling me to do, but as my house was coming up I decided to stop. We'd covered 30.53 km. For the first time this week I was a happy bunny!
This has been a frustrating week for me, but as many of my friends have told me, this is my first week back and it will take time to recover from the illness. Despite this I managed to cover 70.42 km - now that's not too bad!
My knees are a little sore after the Long Run, but I think that is partly down to the trainers. My road runners have covered well over 600 miles, so I'm looking to replace them this week.
I want to thank Robin for the run today. It was good to run with someone and someone who didn't mind going slow. Chatting also made the time fly.
Next week I'm back to my full training plan, starting on Tuesday with a Progressive Run (which should be interesting!). In the meantime, I will have a well deserved rest day tomorrow (Monday).
Happy running everyone...!
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