Tonight's Relay

Went to the physio yesterday for a check up ... just to make sure I was OK to resume training next week. The only problem he could find was of a proprioceptive nature in my right ankle.

This morning I acquired a wobble board from the local scout troop and will use it for five minutes twice a day.

This morning I had a 45 minute session on the bike (at a reduced intensity) with no ill effects and this afternoon I did a strength training session, again at a reduced intensity. Feel good about my recovery which seems much quicker than in the past. I attribute this to the compression tights I wore during the race.

The race report is coming along nicely but tonight is the second of two races I organise - The Washburn Relay - for local clubs around the Fewston and Swinsty Reservoirs a few miles north of where I live. A good social event in a wonderfully scenic part of Yorkshire. So far we have 50 teams of three.

Obviously things will be on hold for a couple of days now while the relay takes precedence - correlating results is quite a time consuming task.

More thoughts

Recovering well.  Compression tights definitely work for post race muscle soreness ... but not for my Exercise Associated Collapse [I've got the bump on my head to prove it !!!].

Looking at all the amazing stats kept by my crew. Let's see what we have here:

1) position and distance travelled at the end of each hour
2) a note of what I ate and drank - EXACTLY how much and when
3) how far I walked during my breaks (to nearest tenth of a lap) and how long it took
4) exact times of all toilet stops (and their duration)
5) time and duration of vaseline stops and changes of clothing
6) notes regarding how my digestive system reacted to the various foodstuffs I asked it to deal with whilst running

This stuff is amazing and there are no words to describe how essential a good crew is - without a doubt they deserve the prizes just as much as me. During the race all I do is run and report how I'm feeling, everything else is the crew's job.

Right now I'm starting to piece together a race report which will appear on this blog when complete. I'm also starting to plan my next campaign (already - yes I know - not too long though before London in mid October). I feel 225k will be a realistic target for that one.

Next week will be very important though - training resumes and I'll soon discover any lingering injuries.

Thanks to all who've offered their congratulations, from Otley AC members to members of other clubs to non runners including the Otley Police Officer whose name I have mysteriously forgotten (sorry about that but you know who you are).

Finally, spare a thought for Samuel Black. He took part in Hull at the weekend and just before he left home for the race his club (Abbey Runners) persuaded him to run in the Washburn Relay on Friday 18 July. A 24hr race on Saturday and a 3.5 mile race six days later !!!

And you lot thought I was mad.

First Long Run

This afternoon I went out for my first 'proper' long run. Before today the furthest I've been this year is 17 miles. Today I ran 25+.

I found it much easier than expected - the first half was covered at about 8:25 per mile and the return journey at about 8:10 per mile. It wasn't planned that way but I was just feeling very good. Compression tights probably had a part to play there, as did two litres of isotonic sports drink (some of which was caffeinated).

The route was quite hilly in places and the weather was less than kind - heavy showers (one was sleet) and cold at times. Warm and sunny though for the last five miles or so.

Well pleased with this ... and the best part is that the pinch test referred to by Noakes in his 'Lore of Running' indicates no damage to my achilles.

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.

Compression Clothing

For the past few weeks I've been doing some research about compression clothing (especially tights). Everything I've read, along with some good advice from William Sichel, suggested that they would be a wise investment.

Yesterday, after training, my calves felt very tight and sore (they still do but are much improved) so I decided to get myself a pair. Bought them this morning, not worn them yet ... will report back when I have.

Head still hurts ...

Went for a run this afternoon. Up to 50 mins now and as my son is doing the Sport Relief mile next weekend I thought it a good idea that he came with me ... just in case, you understand !!!

He's actually doing the 3 mile version but he's never run so far before. Him being with me made sure I ran slowly and with care today.

Recently posted on the England Athletics website is the selection criteria for this year's Anglo Celtic Plate 100k (18 May - Cardiff). Basically performances since 1 Jan 2007 will be considered but candidates will probably have taken part in either the Epney Gloucester 50k, Draycote Water 35 or Barry 40 this year as proof of fitness [I hope I've interpreted that correctly]. The full article is at http://www.englandathletics.org/teams/road-running/anglo-celtic-plate-100k-selection-details/

I know I'm nowhere near fit enough at the moment for a 100k race in May but this information is useful for future years. And possibly can be used as a basis for selection for the Commonwealth Championships 24 hr event in autumn (?) 2009 by substituting dates and races in their statement.

Had a fantastic reply from William Sichel about compression clothing which I'm very grateful for (and also his concern about yesterday's incident).

And to anyone else who's reading this, no, I wasn't drunk. I've not touched a drop since my birthday about a fortnight ago.

I hope William doesn't mind me picking his brains every now and again but I find it really useful talking to more experienced runners about the intricacies of ultra running.

Performance Tights

Yesterday I emailed William Sichel to ask his opinion on whether compression tights would be too warm to wear in summer. I can definitely see the benefits but shorts in warm weather seems far more practical and comfortable.

His reply didn't answer my question but did confirm my thoughts in an earlier post about the Hull 24 hr race not having an IAU label and therefore very unlikely to be recognised for major championship qualification purposes.

Over the past few weeks I have come to think that the selection criteria for the Commonwealth Championships (autumn 2009) will not even be published before summer therefore I have at least two further attempts to post a good distance.

I've just seen in Athletics Weekly an advertorial for the Vasque Ultra Running Championships. Although this is definitely a step in the right direction by the magazine all the races are off road and some promotion for track and road ultras wouldn't go amiss, particularly as major championships and records are all (of necessity) road/track courses.

Lots happening but no running yet

OK, here we go, quite a lot of things to talk about today.

Bought myself some bathroom scales yesterday. Will use to weigh myself before and after each run and this will help determine my fluid requirements when running at various speeds when taking into account different air temperatures and humidity. It sounds complicated but I'm sure it won't be and I'll get used to it after a few weeks. Obviously not using the scales yet but I will be by March.

Will have to buy some Sorbothane heel pads too for when I start running again - but how many miles before I need some new ones?

I'll have to email Pam Storey later today to let her know that I'll definitely not be able to take part in the 12hr race she organises at Crawley - sorry Pam.

Looked at Les Croupiers website yesterday to see who's taking part in their annual Barry 40 mile track race. Found that John Pares hasn't entered yet (2006 winner, 2007 runner up) but Paul Tranter has. Paul lives in Otley like me and has run in Barry twice before - the last time was in 2006 when the weather was probably the worst in the long history of the race. That was my first ultra and the doctor pulled me out at about 31 miles with a badly blistered right foot (I still have the scar!!!). Good luck Paul - I guess you'll be aiming for 5 hours.

My daily schedule has now settled down to:

• morning: 3 sets of 25 achilles stretches with a weighted back pack
• two hours after breakfast: 300ml colostrum drink
• mid morning: five or six minutes massaging right achilles with Deep Heat
• lunchtime: 20 minutes of strength and conditioning exercises every other day
• lunchtime: 45 minutes on exercise bike two days out of three (followed by icing my achilles for 30 minutes)
• early evening: five or six minutes massaging right achilles with Deep Heat
• about 8.00pm: 300ml colostrum drink followed by 3 sets of 25 achilles stretches with a weighted back pack followed by 20 minutes of stretching exercises

I've also started looking at compression tights which I believe will help recovery during and after ultra races - a good idea but at £50 a pair ...

Over on the left you'll see that I've started a list of web links. The first two are my club and my sponsor (The Divan Centre - the owner [Carl Walsh] is President of Otley AC). I feel really bad though because no sooner do I get myself a sponsor than I develop a pretty bad injury. I only hope I can justify his faith in me later in the year.