Just when things couldn't get much better they took a turn for the worse. Over the past few days I've developed a rather bad cold. Over the past five or six days I've noticed my morning pulse getting progressively higher and higher and that's usually a sign of illness.
It hasn't been high enough to reduce my training in any way (until today) but yesterday afternoon the cold began in earnest. Streaming nose, tiredness, lethargy, etc. I immediately began taking lots of vitamin C as advocated by Frank Horwill and others. Not as much as he suggested but I realise now that I should have started the 'medicine' a couple of days ago.
One thing I have noticed over the past six months or so is that I seem to have forgotten stuff like that. I'm sure it will all come back once I get properly into training mode again - only another four weeks to go.
As mentioned above my morning pulse was exceptionally high - over 20 % higher than normal. So, I've decided to ease back on the cycling and strength training for a few days. The running, such that it is, is only at a very low level anyway at the moment.
One thing I have noticed ... England Athletics have put on their website details of an English 24 hr Championship - this year held in conjunction with the Tooting Bec race in London. There appears to be some confusion though because there are slightly different details on the two pages it is mentioned - here and here - and no mention on the race website (or on the entry form).
If this is the beginning of an annual English Championship then that can only be a good thing as athletes in all other disciplines have a national championship to aim for. For me it's just a shame I won't be fit enough to take part but hopefully it will be something the powers that be continue with - and maybe (hopefully) us it as a selection event for a home nations 24 hr championships. Or is that a step too far ...
At this point I should mention that I suggested a championship to England Athletics back in 2009 when I also pointed out that the list of English records did not include ultra distance events. Within a week or two some ultra records were included but, even now, the men's 100k is missing and the women's 24 hour (road) has not been updated to include Lizzy Hawker.
Showing posts with label Frank Horwill. Show all posts
Showing posts with label Frank Horwill. Show all posts
Saturday, 8 June 2013
Wednesday, 4 January 2012
injury updates ... stats ... other stuff
Quite a bit to get through today so ... here goes ...
My rehab from the calcaneous stress fracture and achilles tendon injury seems to be progressing very well at the moment. Until Sunday evening I was a little unsure as to whether the ankle was actually getting any better. But then, from Monday morning, things seemed to click into place and I'm now confident that my rehab is going to plan.
It appears that the many hours spent massaging, icing, stretching, etc are finally paying dividends and that got me round to thinking about 2011 ... and then 2012.
Last year began with a knee injury which limited training during the whole of January but after that things went exceptionally well apart from the two important races. In the first of those it was a momentary lapse of concentration that cost me the winner's trophy (and the course record by almost an hour). That's something that needs to be corrected in the next year or two. You can read that story on this page.
The second (and most important) race was a different story entirely. I was in very good shape for that one but, stupidly, I stuck to my pre race plans and almost everyone else was adjusting theirs to take account of the very windy weather in Llandudno. Having said that, if a very bad run produces 220km (136.7 miles) what would a very good have produced ? There's something for me to think about.
So ... two big races completed and two important lessons learned.
Now, for everyone who's interested in the numbers, here are a few from 2011:
running
over 2444 miles (3933 km) in the year ... 46.9 miles per week (75.4 km per week) ... very nearly an hour per day
cycling
almost 18 minutes per day on average
stretching
almost 14 minutes per day on average
strength training
over 25 minutes per day on average
rehab stuff
over 18 minutes per day on average (not including ice)
In total my training and rehab took over 830 hours last year ... that's over 2 hours 16 per day which doesn't include changing clothes, showering, etc.
My end of year 24 hr ranking is correspondingly a bit disappointing and the stats read:
World ... 72 (down from 37)
Europe ... 49 (down from 26)
UK ... 5 (down from 4)
England ... 4 ? (last year 3)
Full details and year by year comparisons can be found over on this page.
OK ... on to other stuff now.
I was saddened to learn yesterday of the recent death of the great coach Frank Horwill. I'm sure I've talked about him in previous posts but his wisdom and writings have been a large source of information about all thing training related. I highly recommend that all runners read the articles on his club's website - here.
Local athlete Racheal Bamford (who lives about 200m from me) recently represented the North of England in the Nos Galan 5k in Wales recently. She finished first woman on the uphill course with a time of 16:44. Fantastic ... well done to her ... and she's going to get quicker.
My rehab from the calcaneous stress fracture and achilles tendon injury seems to be progressing very well at the moment. Until Sunday evening I was a little unsure as to whether the ankle was actually getting any better. But then, from Monday morning, things seemed to click into place and I'm now confident that my rehab is going to plan.
It appears that the many hours spent massaging, icing, stretching, etc are finally paying dividends and that got me round to thinking about 2011 ... and then 2012.
Last year began with a knee injury which limited training during the whole of January but after that things went exceptionally well apart from the two important races. In the first of those it was a momentary lapse of concentration that cost me the winner's trophy (and the course record by almost an hour). That's something that needs to be corrected in the next year or two. You can read that story on this page.
The second (and most important) race was a different story entirely. I was in very good shape for that one but, stupidly, I stuck to my pre race plans and almost everyone else was adjusting theirs to take account of the very windy weather in Llandudno. Having said that, if a very bad run produces 220km (136.7 miles) what would a very good have produced ? There's something for me to think about.
So ... two big races completed and two important lessons learned.
Now, for everyone who's interested in the numbers, here are a few from 2011:
running
over 2444 miles (3933 km) in the year ... 46.9 miles per week (75.4 km per week) ... very nearly an hour per day
cycling
almost 18 minutes per day on average
stretching
almost 14 minutes per day on average
strength training
over 25 minutes per day on average
rehab stuff
over 18 minutes per day on average (not including ice)
In total my training and rehab took over 830 hours last year ... that's over 2 hours 16 per day which doesn't include changing clothes, showering, etc.
My end of year 24 hr ranking is correspondingly a bit disappointing and the stats read:
World ... 72 (down from 37)
Europe ... 49 (down from 26)
UK ... 5 (down from 4)
England ... 4 ? (last year 3)
Full details and year by year comparisons can be found over on this page.
OK ... on to other stuff now.
I was saddened to learn yesterday of the recent death of the great coach Frank Horwill. I'm sure I've talked about him in previous posts but his wisdom and writings have been a large source of information about all thing training related. I highly recommend that all runners read the articles on his club's website - here.
Local athlete Racheal Bamford (who lives about 200m from me) recently represented the North of England in the Nos Galan 5k in Wales recently. She finished first woman on the uphill course with a time of 16:44. Fantastic ... well done to her ... and she's going to get quicker.
Thursday, 15 October 2009
new training schedule, new sponsor
First of all I'd like to say a big 'thank you' to FitnessFootwear.com for supplying me with more shoes, this time for off-road training. About twelve months ago they provided me with a pair of New Balance MR1062 but now they've let me have some North Face Hedgehogs. They'll be very useful as I plan to train off-road more often in the future as it does lead to less injuries than road running.
Thanks also to Tom Meldrum for all his encouragement this year ... and for the comment on my report from the Commonwealth Championships (see previous post). I'm not sure about being described as a hero though. I hope he has a good race at Tooting Bec this weekend - and that his ankle holds up well. The webite indicates that there will be regular updates throughout the race. The address is http://uk.srichinmoyraces.org/ultras/24hour_09/home09
I now have a training schedule in place taking me up to May next year and, hopefully, the World 24 hr Challenge in Brive, France. After evaluating this year's training I've decided that a couple of things could do with improving: nutrition/diet and recovery between training sessions.
For the nutrition/diet element I know that the main thing is to increase the amount of fruit and veg I eat and also to cut down on the number of croissants [that will be difficult - but worth it next May].
For recovery I need to a proper post training plan in place which will include hydration, nutrition, rest, etc
I'm also re reading the articles by Frank Horwill and trying very hard to implement the nutritional advice he gives.
Thanks also to Tom Meldrum for all his encouragement this year ... and for the comment on my report from the Commonwealth Championships (see previous post). I'm not sure about being described as a hero though. I hope he has a good race at Tooting Bec this weekend - and that his ankle holds up well. The webite indicates that there will be regular updates throughout the race. The address is http://uk.srichinmoyraces.org/ultras/24hour_09/home09
I now have a training schedule in place taking me up to May next year and, hopefully, the World 24 hr Challenge in Brive, France. After evaluating this year's training I've decided that a couple of things could do with improving: nutrition/diet and recovery between training sessions.
For the nutrition/diet element I know that the main thing is to increase the amount of fruit and veg I eat and also to cut down on the number of croissants [that will be difficult - but worth it next May].
For recovery I need to a proper post training plan in place which will include hydration, nutrition, rest, etc
I'm also re reading the articles by Frank Horwill and trying very hard to implement the nutritional advice he gives.
Friday, 21 August 2009
testing the new kit
My England kit for the forthcoming Commonwealth Championships arrived yesterday. Two vests, a pair of shorts, a long sleeved top, a windproof jacket and windproof trousers.
Now I've got to wear everything, and have it washed and worn again. And washed a second time. Nothing is to be worn for the first time during an ultra - everything must be thoroughly tried and tested to make sure all the seams are comfortable and nothing rubs anywhere.
During a race that lasts for 24 hours I'm sure chafed nipples would be extremely painful.
Tomorrow I begin a week of crash training. This is basically an extreme training week in which I double everything. Double the mileage ... double the cycling sessions ... double the strength sessions ... double the fartlek, tempo and other speed stuff. Before last year's Tooting 24 hr race I did this and four weeks before the competition is ideal because I know that the following week can be an extremely easy training week because I begin tapering. I first came across the idea of crash training when reading this article by renowned coach Frank Horwill.
Yesterday's training went much better than expected. The plan was to do a 7.6 mile tempo run (using the mile markers for the Otley 10) at 6:37 to 6:42 per mile. As it was very windy I didn't hold out much hope so I just set off at what I guessed would be the correct pace and as I passed each mile point I refused to look at the stopwatch. I expected my speed to be up and down so I figured it was useless looking at the watch as it would just let self doubt creep in.
Anyway, at the end I stopped the watch at 51:08 which represents about 6:43.7 per mile. Very happy.
Now I've got to wear everything, and have it washed and worn again. And washed a second time. Nothing is to be worn for the first time during an ultra - everything must be thoroughly tried and tested to make sure all the seams are comfortable and nothing rubs anywhere.
During a race that lasts for 24 hours I'm sure chafed nipples would be extremely painful.
Tomorrow I begin a week of crash training. This is basically an extreme training week in which I double everything. Double the mileage ... double the cycling sessions ... double the strength sessions ... double the fartlek, tempo and other speed stuff. Before last year's Tooting 24 hr race I did this and four weeks before the competition is ideal because I know that the following week can be an extremely easy training week because I begin tapering. I first came across the idea of crash training when reading this article by renowned coach Frank Horwill.
Yesterday's training went much better than expected. The plan was to do a 7.6 mile tempo run (using the mile markers for the Otley 10) at 6:37 to 6:42 per mile. As it was very windy I didn't hold out much hope so I just set off at what I guessed would be the correct pace and as I passed each mile point I refused to look at the stopwatch. I expected my speed to be up and down so I figured it was useless looking at the watch as it would just let self doubt creep in.
Anyway, at the end I stopped the watch at 51:08 which represents about 6:43.7 per mile. Very happy.
Tuesday, 17 February 2009
Another Cold
Feel a bit ill today - nothing major, just a cold. Actually I've had this cold for a couple of days now but today it seems a bit worse. Typical, I go two years or more without so much as a sniffle then I have two colds in four months. Or is my memory playing tricks.
With the benefit of hindsight I should have known on Saturday morning that I needed to take it easy. Up until Friday my average waking pulse (28 day mean) had been 45. On Saturday morning it was 49, Sunday 51, Monday 50, today 46. So it appears I'm recovering - doesn't feel like it though.
Didn't run on Saturday but did fartlek and strength training on Sunday.
On Sunday I started vitamin C supplementation as recommended by Frank Horwill. On Monday I continued taking lots of vitamin C (but not as much as on Sunday) and today I plan to do the same. The question I have to ask now is: "without all this vitamin C would I feel worse?"
Yesterday's 13 miler went OK except that my legs began feeling very heavy in the last three miles or so. Today I have another 13 miles planned but each mile to be slightly quicker than the preceding one ... don't know whether to have a day off though - what do you think ?
Tomorrow is a planned rest day.
"Do I stay or do I go"
With the benefit of hindsight I should have known on Saturday morning that I needed to take it easy. Up until Friday my average waking pulse (28 day mean) had been 45. On Saturday morning it was 49, Sunday 51, Monday 50, today 46. So it appears I'm recovering - doesn't feel like it though.
Didn't run on Saturday but did fartlek and strength training on Sunday.
On Sunday I started vitamin C supplementation as recommended by Frank Horwill. On Monday I continued taking lots of vitamin C (but not as much as on Sunday) and today I plan to do the same. The question I have to ask now is: "without all this vitamin C would I feel worse?"
Yesterday's 13 miler went OK except that my legs began feeling very heavy in the last three miles or so. Today I have another 13 miles planned but each mile to be slightly quicker than the preceding one ... don't know whether to have a day off though - what do you think ?
Tomorrow is a planned rest day.
"Do I stay or do I go"
Monday, 16 June 2008
Crash Training
After cutting short Friday's training and feeling very fresh after yesterday's 10 mile relay leg over Haworth Moor I've decided to change my last week of 'proper' training before tapering begins next Monday.
I've decided to have a week of crash training. This basically involves all the components of a normal training week ... but twice as much of it. This will be followed by a week of reduced training - which is part of my tapering anyway.
Having read about crash training in articles by Frank Horwill I understand that very careful attention has to be paid to recovery, healthy eating, injuries and listening to my body.
Today I began with almost 12 miles of which 8 were at sub 6:40 per mile.
After extensive testing it appears that sorbothane insoles work better when used instead of the insoles which are supplied with shoes.
I've decided to have a week of crash training. This basically involves all the components of a normal training week ... but twice as much of it. This will be followed by a week of reduced training - which is part of my tapering anyway.
Having read about crash training in articles by Frank Horwill I understand that very careful attention has to be paid to recovery, healthy eating, injuries and listening to my body.
Today I began with almost 12 miles of which 8 were at sub 6:40 per mile.
After extensive testing it appears that sorbothane insoles work better when used instead of the insoles which are supplied with shoes.
Tuesday, 22 April 2008
A simple update
Apologies for not posting an entry for a while.
Recently I've been re-reading the articles by respected coach Frank Horwill on the Serpentine Runners website (http://www.serpentine.org.uk/) and found a very interesting article about vitamin B6 and blood-boosting, etc. I think most of Frank's articles are definitely worth reading.
Still icing my achilles before and after the longer runs but now I'm not applying ice before the shorter ones. This means that I'm still unable to run with my club and racing isn't easy ... although I'm looking forward to those two 5k races in May which I've entered.
The compression tights I purchased a few days ago seem very good. I've just returned from a hilly 15 miler with absolutely no leg soreness at all. Whilst running I realised that as the compression helps return blood to the heart the tights will also help with my Exercise Associated Collapse (caused by low blood pressure after ultra events [caused by pooling of blood in the feet after running has stopped]).
Yesterday I was looking at the website of the Madrid 24 hr race and it seems to be a very good event - worth noting for next year perhaps. The Grand Union Canal Race is also on my 'to do' list but will require more planning regarding crew, etc.
Recently I've been re-reading the articles by respected coach Frank Horwill on the Serpentine Runners website (http://www.serpentine.org.uk/) and found a very interesting article about vitamin B6 and blood-boosting, etc. I think most of Frank's articles are definitely worth reading.
Still icing my achilles before and after the longer runs but now I'm not applying ice before the shorter ones. This means that I'm still unable to run with my club and racing isn't easy ... although I'm looking forward to those two 5k races in May which I've entered.
The compression tights I purchased a few days ago seem very good. I've just returned from a hilly 15 miler with absolutely no leg soreness at all. Whilst running I realised that as the compression helps return blood to the heart the tights will also help with my Exercise Associated Collapse (caused by low blood pressure after ultra events [caused by pooling of blood in the feet after running has stopped]).
Yesterday I was looking at the website of the Madrid 24 hr race and it seems to be a very good event - worth noting for next year perhaps. The Grand Union Canal Race is also on my 'to do' list but will require more planning regarding crew, etc.
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