training and Olympic news

Training this week has been very enjoyable indeed - mainly because of the sunshine (at last) but also because I decided that the three final long runs would be done plain and not fartlek.  Perhaps running 25 to 27 miles (40 to 43 km) with 12 x 7 to 8 minutes at 10k pace is a bit too much for my old body.

Especially as there are a couple of bits missing.

For those reasons I am seriously considering not doing the week of crash training which has characterised my build up to major races over the past few years.

So, yesterday I rose early and was out of the house at about 6.30am for a long run of about 26.5 miles (42.6 km).  I only ran up the valley to Addingham and then over the hill and down into Airedale before turning for home via Menston.  A wonderful early morning run which was made all the more pleasurable by being able to run on the roads BEFORE the early morning rush hour.

Today - another long run.  This time it was 29.3 miles (47.1 km) which used a long section of the Leeds Liverpool Canal between Kirkstall and Hirst Lock.  The trek up Hollins Hill after 3.5 hours of running wasn't much fun ... but was greatly rewarding.

As an aside, the Royal Mail are painting some of their pillar boxes gold in honour of the UK Olympic gold medallists.  They will be in the winners' home towns.  By coincidence I happened to run past one in Horsforth (near Leeds) this morning.  The paint was still wet and the workman had just finished the job and was putting his tools away.  I know Yorkshire has a few gold medallists but I wasn't aware of any that came from Horsforth ... and then I remembered, I know Alistair Brownlee lives in Bramhope but he was born in Horsforth.

another good week

On Monday I went for another long run in the afternoon.  Fartlek style again but this time the fast sections were 7:40 in length with 3:55 recovery.  In total I ran 26 miles in about 3h 25

No running (or any other training) on Tuesday but I spent the day relaxing and buying kit, food, drink, etc needed for next month's Commonwealth Championships.

Wednesday morning was a straight forward long run of 28.6 miles using a section of the Leeds Liverpool Canal between Shipley and Kirkstall.  Completed in about 4 hours.

This morning was a 7 mile tempo run along the route of the Otley 10.  Completed in 48:54 - a bit slower per mile than recent tempo runs but I'm happy with that because morning runs do tend to be slightly slower than afternoon runs and I did run 28.6 miles less than 24 hours earlier.

Also cycled yesterday and today and did some strength work and stretching every day.  No running tomorrow - resting before a week of crash training.  In general I won't be able to post much but I will try to provide daily details of exactly what I've been doing.  It all begins with a 5k race on Saturday morning - and does now include a 3k race on Thursday because the scouts meeting has been postponed.

the end of an easy week

Yesterday was the final day in an easy week's training.  Every four weeks I do about a third less training than usual.  This provides a welcome break for me both physically and mentally.

This week's training was:

day 1:  16 hill reps using Newall Carr Bank to the north of Otley.  Plus cycling, stretching and strength work
day 2:  nothing
day 3:  33 miles plus cycling and stretching
day 4:  cycling, stretching and strength work
day 5:  nothing
day 6:  speedwork (8 x 100m) plus stretching and strength work
day 7:  9 miles tempo run plus stretching and strength work

The speedwork on day 6 was my first such session in the lead up to next month's race.  Over the next few weeks I'll increase the number of repetitions from 8 to 20 or more.

The tempo run was particularly pleasing for me as the 9 mile route was basically the course of the Otley 10 (which is notably hilly - and breezy yesterday too).  Over the past few months I've gradually increased the distance of this training session and in the last three weeks I've been able to complete 9 hilly miles well under 7 minutes per mile ...

22 July ... 1h 02:34
28 July ... 1h 01:57
5 August ... 1h 00:34

This has been the final easy week, after three more weeks of normal training there'll be a week of crash training.  Basically this involves doubling everything for one week only.  That's hard but it's strategically placed  immediately before a three week taper leading up to the big race.

More news about crash training later but you can read about my previous periods of crash training by using the labels.

recent running

Just a short post about the last three days running ...

WEDNESDAY:  long run ... 25+ miles in about 3h 30.  Basically ran from Otley to Silsden and back, quite boring but a good run with a few largish hills.

THURSDAY (am):  long run ... not quite 25 miles fartlek.  This took about 3h 15 and included the large hill from Kirkstall to Headingley and also the hill from Burley almost to Guiseley.  Also included 5.7 miles of the Leeds Liverpool Canal.

THURSDAY (pm):  a steady six miles with Colin, Jack and Matthew of Otley AC.  Good to see Julian running again after his recent health scare.

FRIDAY:  eight miles tempo.  The target was somewhere between 52:48 and 54:15.  I could only manage 55:36 but I suppose that wasn't too bad after the previous two days which also included the usual cycling and other exercises.

Rest day tomorrow then seven days of crash training beginning on Sunday.

planning

Only eleven training days left before I go into 'tapering mode' for the three weeks before the 24 hr race in Perth.  Of those eleven days, the last seven (ie all next week - Sunday to Saturday) will be crash training.  Regular readers will know that I've used a seven day crash training period twice in the past with very good results, the first time was just before the Tooting Bec 24 hr race in 2008 and the second time was in the lead up to last year's Commonwealth Championships.

This is what I've got planned ... very hard work:  160+ miles of running, seven cycle rides of about 50 mins each, strength and conditioning exercises every day, stretching every day ... and lots of sleep !!!  The running includes two speed sessions, a 9 mile tempo run and a 5k race on the last morning.  Something to look forward to then.

I'll try find the time every day to briefly post with details of what I've done and how I'm feeling, etc.

In the meantime I've got a 25 mile run tomorrow and a 25 mile fartlek on Thursday morning leaving home at about 7.30am.  Probably run along the canal between Apperley Bridge and Kirkstall (or vice versa) for the second one.  See you there perhaps ...

Also, at the moment I'm putting together a hydration and nutrition plan for the race.  Hydration is partly based on the temperature of course and it appears that in Perth (Scotland) in early September the temperature ranges from about 20.6 C (69.1 F) to about 11.7 C (53.1 F) on average.

In my last few 24 hr races I've been experimenting with caffeine, usually not having any in the three weeks before a race.  However, I'm not convinced that caffeine during the race has been beneficial so I may well try my normal caffeine intake right up to the race itself.  If anyone out there knows of any articles relating to caffeine and ultra distance races please let me know - I'm always interested in ultra running research.  Leave a comment or email me using the address on this page.

some thoughts ... and coffee !!!

I didn't really want to explain what I thought the differences were between Britain's selection policy and that of Australia because I think it would be better if I kept out of the politics surrounding these things.

However, since Anth asks, my thoughts - in brief - are:

1. in last September's Commonwealth Championships the Australian men finished first, second and seventh.  UK men were third, fourth and fifth
2. in general the Australian men seem to be running far greater distances than the UK men and do much better in championship events
3. things are slightly different for the Australian women who seem to be of a similar standard to British women
4. therefore it seems strange to me that the Australian athletics authorities have a lower qualifying standard than UK Athletics
5. and to pay your own travel and kit expenses for representing your country seems insane to me ...

Writing about these things reminds me that the UK selectors met two days ago to choose the team for the World 24 hr Championships in Brive.  I wonder what their decision was.

For me, last week was an easy training week.

Day 1 - 50 mins cycling and stretching
Day 2 - 5 miles at 10k pace, strength training and stretching
Day 3 - rest
Day 4 - 23 miles, 50 mins cycling and stretching
Day 5 - strength training and stretching
Day 6 - hill reps (x 16), 50 mins cycling and stretching
Day 7 - 7 miles fartlek, strength training and stretching

During that week I was drinking a wonderful coffee from the Sanani region of Yemen.  Chocolately, spicy, winelike, almost dark roast ... fantastic.

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.

friends & family results

I was going to write a post last night but forgot - so here it is ...

Keir ran well in the 1 mile fun run. He finished in approx 25th place with 7 mins 06. Not bad considering he does absolutely no training at all. Oh yes ... while I remember ... at his school sports day last July he came first in the high jump (again, no training at all) with 1.35m.

At the accompanying half marathon in Leeds on Sunday morning, Ian Fisher won easily proving that he is over his major injury concerns earlier in the year. His time was just over 69 mins.

Meanwhile Simon Anderson had a poor run and came home in just over 1h 30. He's running the Amsterdam marathon the same weekend as my next 24 hr race. I'll be thinking of him ... his race will last about 3 hours. Hope he remembers that my race will last eight times as long.

Ah yes ... Phil Robertson completed A Coventry Way in 8h 08 at the weekend in apparently difficult circumstances. Read more here.

At the moment I'm planning my week of 'crash training' which will begin on Monday 22 September and will conclude with the Horsforth 10k on Sunday 28 September. Daily updates will be posted as they were in June this year. Need to take on board extra vitamins B and C before and during crash training so I've spent some time recently planning my diet for the two weeks beginning 15 September.

Today is a training free day - I have an average of one per week - where all I do is rehab stuff. At the moment I'm running a bath and using some toiletries from Lush which I find very good for relaxing and muscular aches, etc. (wiccy magic muscle [massage bar], ma bar [bubble bar], elixir [bath ballistic]) ... brilliant stuff.

22 miles tomorrow, 22 miles on Thursday and 11 on Friday to look forward to !!!

Shorter runs recently

After my very long run I had a day off and then, on Friday I ran 6 miles fartlek - basically 7 mins hard and 5:15 easy, repeated, on a hilly route.

This morning was 5 miles tempo (6:30 per mile) on a flatish route but through a very large puddle (sorry ... flood) about 2 miles from home.

Tomorrow Keir is taking part in the 1 mile fun run held in conjunction with the Leeds half marathon. He's raising money for Bradford Royal Infirmary - the hospital which has treated his father (me ...) on numerous occasions over the years: testicular cancer, lung cancer, broken bones, and a rare and serious illness as a child - a recurrent papilloma on my larynx.

Also updated this page.

Yesterday's 3000m race

Yesterday evening was the annual Otley AC 3000m track handicap ... with a difference this year. Due to new rules drawn up by Leeds Metropolitan University we were only allowed to have five people on the track at any one time.

This meant that we had to scrap our usual handicap format where runners set off at different times with the intention of all finishing together. Instead, the 14 runners were seeded by the handicapper into three separate races of the normal type (ie everyone sets off together).

Ian Fisher won the first race in 9:24 which is actually quite slow but we'll forgive him as he's still recovering from quite a serious thigh injury.

I was second in the second race (won by Lloyd Best in 11:06) with a time of 11:13 - a new pb. I then proceeded to run the 9.3 miles home [I ran to the track too for a total of over 20 miles].

Finished writing a training schedule leading up to the 24 hr race in London (18 October). It includes all the usual suspects: long runs, very long runs, fartlek, tempo runs, cycling, stretching and strength exercises. I'm keeping the eccentric achilles stretches every three days and the achilles massage daily and I've added some wobble board work twice a day. Not forgetting at least one rest day per week.

Cycling and strength exercises are ever increasing in quality and this time my two long runs (on consecutive days) will be followed immediately by a run 60% of the length of the long runs. Leading up to the Hull race it was 50%.

I've also decided to keep the 'crash training' week immediately before tapering as I thought it worked very well.

Oh yes, forgot to mention earlier, yesterdays race was my first ever 300om race.

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 wish I were racing too

I'm now well into my second week of proper training and it seems to be going well except that when I'm doing a paced run my actual speed is all over the place. It'll come back with practice though.

Good to see the Barry 40 results in last weeks Athletics Weekly - one ultra race which makes the results pages every year although there should be an in depth article about this race considering the number of world bests set there over the years.

All the best to Sharon Gayter and Paul Tranter who take part in the Marathon des Sables later this month and to William Sichel who's in Athens as I write this for a 24 hr race.

In the accompanying 7 day race Wolfgang Schwerk seems to be doing very well (839k after 5.5 days). I also notice that the Italian bloke who just beat me in the London 24 hr race (last October) is also doing very well - he's in 5th place at the moment with 677k.

I'm just jealous of you all, that's all. Still, it won't be long now before I'm back racing.

Hope everything goes well with Pam Storey too and her 12 hr & 6 hr races in Crawley - wish I could be there Pam.