too busy recently

After work and training I seem to have had too many other things to do recently which has left no time to update this blog ... apologies for that but things should be back to normal now.

Visiting far flung relatives ... being a volunteer postman with the local scouts ... having the gas fire repaired ... meeting Keir at the airport ... a couple of Christmas parties ... and attending an awards ceremony at which Keir received a shield for best overall year 12 student from his old school.

The ankle seems to be holding up well to increasing training loads and I'm hopeful of being able to actually enter a race next month.

Still keeping up with the rehab exercises three times a day (which are not detailed in the 'training' tab above) and remembering to ice the area at least twice per day - although I suspect that is not really so important anymore.

Interesting to read about last weekend's Barcelona 24 hour race.  Fantastic result from Matthew Moroz who finished third with 234.893 km and Robbie Britton in third with 231.392 km ... both have now qualified for the UK team at next year's World Championships in Steenbergen.  WELL DONE TO THEM BOTH.

I suspect John Pares may have learned the hard way that he wasn't quite as fit as he thought he was, despite immense training in October and November.  He was sixth with 222.638 km.  I have no doubt he'll be ready for a good one next May.  Also well done to (not so) new mum Vicky Hart who ran 164.125 km which is a new pb.

I'd like to end this post by saying that typing this hasn't really been easy after injuring my index finger this afternoon.  Doing some DIY for my mother in law.  She wasn't impressed to have my blood dripping all over her new carpet.  I wasn't impressed by her worn out tools and lack of first aid knowledge.

bits and pieces

Well, today is the first day of my next 4 week training block.  As usual my last block ended with an 'easy week' in which I reduced everything by one third.  My three runs last week were a 6 mile (9.6 km) tempo run, a long run of almost 44 miles (71 km) and some hill reps (10 x Farnley Lane in Otley).

Some of the strength work I had planned wasn't completed but that was due mainly to wedding anniversary celebrations (24 years) and not injury.  Having said that, my left knee does seem to be aching a bit today.

I've also been home alone all weekend as Fay and Keir have been camping in Harrogate with hundreds of scouts from all over Yorkshire.  I'm sure they're having lots of fun but it's been very cold at night ... too cold for me to be under canvas.

Like lots of others I've been following the trials and tribulations of the eleven runners who left John O'Groats 16 days ago heading for Land's End.  It's been a fascinating journey and one which I have found immensely inspiring.  I know I'll be thinking about what they achieved as I complete another long run in the rain tomorrow  :(

Many congratulations to Rainer Koch on winning the event.  It has been a privilege to follow his progress day after day through the rain.

Much like my training last month really.

I'm still here ... a bit busy though

I know I'm supposed to be writing a race report following the Commonwealth Championships but I've been a bit busy the past week or so.

The main thing has been Keir.  He's wanted help with university applications and with research for his A level History coursework - 'The Causes of the General Strike of 1926'.  He's doing the work of course but my role has been to look for (and buy, of course) relevant books and other source material.

There's also been a couple of meetings to attend, at school and for the local scouts.

I have been working on my report between this and my paid work and training and I'm pleased to see that it's very close to completion so you won't have to wait too long now.

In the meantime Matt Bixley from New Zealand has written a good report.

possible changes

Just a brief post to explain that there are a couple of POSSIBLE changes to my racing plans for the remainder of the year.

On Thursday 1 September I was hoping to take part in my club's annual 3000m track race which, this year, is on the new track in Keighley.  However ... yesterday an important meeting was called by the local Group Scout Leader to take place on the same evening.  Perhaps I can get out of it but being the chairman maybe not ...

In December I was looking to take part in the Barcelona 24 hour race but this is looking increasingly unlikely.  Keir is due to start university in 2012 and at the moment is in the process of applying for courses, visiting universities, going for interviews, etc.  One such visit, to Rome, coincides with the Barcelona race and requires him and me to be there for a couple of days.  I am trying to get it rearranged but I don't hold out much hope.

I'll keep you all informed though.

11 years into the 21st century

At last I've taken the plunge and started using some of the available technology to have my posts appear on facebook.  I know it's taken a while but it was suggested Carl Walsh (whose company - The Divan Centre was my first sponsor).

It's taken a day or two to sort out but I've also added something on the right which allows followers (or others) to receive an email notification every time I post something.  Perhaps it my be of use to you.

And there's also a light-hearted poll on the right.  I'd better say a couple of things about that ... my training has gone very well and I'm fit and confident.  I haven't trained specifically for this race though so, in effect, this has come at the very end of a long period of base training.  My training is all geared up to running well in Llandudno in September.

Back to the usual stuff.  Yesterday Keir went to a scout camp near Bingley.  I went with him on the train and ran home.  It was a wonderful evening and a good run over the moors - just over 9 miles in total.  Came across Dick Hudson but decided not to stop a while ...

I know a lot of runners find tapering quite difficult but for me it's an opportunity to catch up with a few things I've had to put off because of a lack of time due to all the training I've been doing.  It's also a good time to relax and reflect on the race to come ... less than two weeks now.

Fay is also organising a camp for the very young members of the scouting organisation - called Beavers at that age.  She began hers at 7.00pm yesterday and they all had an adventure filled night sleeping in the scout hut (it really is an adventure for 6 - 7 year olds).  Today they will be going to Ilkley where there are lots of activities planned for this afternoon ... I hope the dry weather continues for them.

Keir is due home at about 5.00pm and Fay at about 7.30pm.  Until then I've got the house to myself.

Peace at last !!!

what have I been doing ?

Not had much time for blogging recently.  Training mainly but also Keir's birthday a few days ago.  He's 17 now and halfway through some AS exams.

Anyway ... training.  A brief resume of what I've been doing since the last post.

24 and 25 May
A long run on each day ... 25.6 and 28.2 miles but also some strength work and stretching.  Five hours training on the 24th and 5h 30 minutes on the 25th.

26 May
Harrogate League race in the evening but cycling and weights in the morning.  The race was brilliant as far as I was concerned.  I knew it was quite a hilly 6 miles (well two big hills actually) and my plan was to use this as a a quick training run - 6:30 to 6:45 per mile.  I set off steadily and passed loads of people on both hills.  Approaching the finish a few other running tried outpacing me not realising I had always been holding back.  I bet they were surprised by the speed of my sprint finish.  My time of 40 minutes equates to 6:36 per mile ... perfect.

27 May
Hill reps using a 750m stretch of Farnley Lane in Otley - only the steep bit (as Phil Robinson put it).  I began, in February, with six of these with the aim of gradually increasing to twelve.  I ran ten on this day with no problems at all except for the strong winds.  Also did lots of strength work which took the total training time to over 3h 50 minutes.

28 May
Took part in the Park Run in Bradford.  The 5k race around Lister Park took me 20:59 [my worst time ever for 5k].  I did run the 8.5 miles to the start before the race though ... and the 8.5 miles home again.  Not too bothered by the very slow time because it came at the end of a very heavy training week.  Did the usual strength work this evening which took the total training time for the day to almost 5h 20 minutes.

29 May
Keir's birthday so I had a rest day.  We spent an enjoyable day in York with friends and the only training I did was about half an hour's stretching before bed.

This weekend's Grand Union Canal Race saw Pat Robbins win again in yet another course record.  The 145 mile race from Birmingham to London follows the Grand Union Canal as closely as possible and the record is now 25h 37 minutes.  Mike Blamires also took part and he must have been pleased with his time of 40 hours considering his limited training in recent months.

Chris Finill was also running in London - testing the course of the 2012 Olympic marathon with a few other runners including Ian Fisher of Otley AC.  I hear that towards the end the other runners decided to hold back slightly and let Chris finish slightly ahead ... out of respect for his feat of finishing EVERY London marathon (1981 to present).

30 May
No running ... only three and a half hours of cycling, stretching and strength work.

31 May
Long run - fartlek - 27 miles.  Felt very good and ran well in the windy conditions.  My route from Otley included Menston, Guiseley, Shipley, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope.  Cycling and other stuff pushed the training time up to 5h 15 minutes.

In the evening I attended the final Otley AC committee meeting before next week's Otley 10 mile road race and everything seems in hand and well planned as usual.  Should be another good race.  I'm not running (helping as usual) but Keir is - his first 10 miler.

1 June
The final long run before the UltraRace 100 miles at the end of the month - 29.7 miles using the canal again but a different route not including Kirkstall, Headingley or Bramhope.  Felt good running in the unseasonably warm conditions.  Strength and flexibility work made this a long training day - over 6h 45 minutes.

2 June
Just a nice run in the sunshine up the valley to Askwith and back.  No problem but with all the other training the total time rose to almost three and a half hours.  Weather still warm.

Unfortunately I couldn't run in the Harrogate League race because of the local scouts committee meeting.  Being chairman I should attend if at all possible.

3 June
Early this morning I did more hill reps but this time on the shorter and much steeper Newall Carr Bank.  Then I spent some time shopping for things needed for the upcoming race:  food mainly but also a new wristwatch/stopwatch as mine finally packed in a few weeks ago.

Just finished today's other exercises which takes total to about 3h 30 minutes.

Well, that brings us up to date.  It's been a very busy week with all the training, Keir's exams and two committee meetings.  Hopefully next week will be a bit less hectic - especially as it's the first week of tapering.

unusual week

Following Sunday's painful afternoon and evening I decided that there would be no running on Monday, Tuesday or Wednesday but there would be plenty of ice, ibuprofen and rest for the old left foot.  I never planned to run on Wednesday anyway as it was Fay's birthday and also our wedding anniversary.  Yes, I know, we married on her birthday [her 21st actually] ... and we became engaged on her 18th birthday.  Had a good day relaxing, walking and eating out.  And I found some very unusual coffee in Bettys in Ilkley ... this stuff comes from Nepal.  Now I didn't know the stuff grew in the Himalayas and I've certainly never heard it mentioned by anyone.  It tastes good though - well worth a trip to Bettys - and the £7 per 100g

My foot injury seems to be settling down nicely now.  I find it hard to believe that I couldn't walk on Sunday afternoon without a severe limp.  The second half of Thursday's race was quite painful but by Friday morning it had settled down again and now things are now almost back to normal.  And the only training I missed was a long run (24 miles) and a steady 6 miler scheduled for the following day.

Back to Thursday's race.  It was the first event in this year's Harrogate League.  The new route organised by Thirsk & Sowerby Harriers was a flat 9.4 km and to start with I was a bit worried about my foot although all day it had been completely pain free.  In the race itself I probably ran the first half a bit quicker than I should have but overall I was pleased with my time of 37:25 (equivalent to a 39:48 10k) and my position of 57th.

On Friday afternoon I had a session of hill reps planned .  I didn't know how they would turn out as they were less than 24 hours after the race.  As it happened I completed them much faster than usual ... about 15s per mile faster.  With no adverse reaction to my foot.  I'm still using the ball of foot cushion though when running or walking for any length of time.  A very good training session but I'm not sure why it was so good.

Last night Keir took part in the annual Torch Race - a relay race between local scout groups.  The race starts in Otley and finishes at the top of The Chevin ... a climb of about 200m in about 2.4km.

In Keir's age group his team finished first and were presented with the trophy by Richard Nerurkar's mum.  Richard is a local chap or my age who represented Britain in the marathon and 10,000m at Olympic and World Championship level in the early 1990s.  I often ran against him as a schoolboy - but he always beat me.  We didn't race ultras though.

Recently come across various newspaper articles - the links to them are on the media page.  I think there are one or two inaccuracies but we can't have everything.

busy ten days

Well, training seems to be following some sort of routine now.  Two long runs per week, fartlek, tempo runs and steady runs complete that side of training but not for long.  Shortly I'll be adding hill reps to the repertoire as well as increasing the length of the long runs and the overall weekly mileage.

This week the long runs were about 11 miles each (17.6 km) and the weekly total about 48 miles (77.5 km).  By the beginning of May I expect those figures to be 22 miles (35 km) and 79 miles (127 km) respectively.  Of course I'll also be increasing the length of the tempo runs, the number of hill reps and the length of the fartlek sessions.

And, as before strength training continues almost daily but with the weights being 2 or 3 times heavier than last year.

The last ten days have been very tiring though.  As well as all the training I seem to have been to one meeting after another, I think it's about 6 or 7 [including the one I'm going to in 20 minutes time].  They've included two for Otley AC, two for scouts, one at Keir's school, helping Fay at beaver's (6 year old scouts) last night.

Got to go now ... taking the minutes at the meeting of the local scout hut committee.

rehab stage 3

The last few days have gone extremely well and, beginning tomorrow, I feel able to progress from alternating running and walking to continuously running.

Starting with 35 minutes in the morning and slowly building up to 60 minutes and if all goes well I can go back to 'normal' training on 12 February.

Still cycling, stretching and using weights almost every day - and that's doing me good.  And I'm enjoying it.

A couple of things from other sites to mention:

The England Athletics website has a good photo on this page which was taken about 5 minutes before the 24 hr race at last year's Perth Ultra Fest.  The article is about the forthcoming Anglo Celtic Plate 100k which will also be held in Perth this year.  Before injury struck I was seriously considering entering the open race as part of my build up to the Commonwealth Championships later in the year.

Steve Quick recently posted a short piece about nutrition on his blog.  I know there's a lot of interest on various blogs at the moment about nutrition and he seems to be saying something along the lines of:  if one doesn't use carbohydrates to fuel long training runs then one's body won't know what to do with the carbohydrates it receives in a race.  Seems sensible to me.

Helped Fay look after 13 young scouts [beavers] yesterday evening when they all went to the pantomime in Burley.  The show itself was quite good actually but everything else proved to be a nightmare.  There was a group of cub scouts there from Otley and together we bought 31 tickets ... but they only sent us 26 and we didn't realise until ten minutes before showtime.  Frantic negotiations ensued to ensure we weren't turned away ... the children would not have been happy.

We sorted that out but as a result we would not be able to all sit together.  And I had to sit between a very old couple who refused to sit next to one another !!!  That's right, the old woman was sat on seat C1 and her husband on seat C3.  And neither of them would move.  They hadn't had a row and they weren't arguing ... just talking around me as I was in seat C2.  I couldn't believe it.

And why do old people think the youth of today are bad mannered ?

hope you're still waiting

Well ... "we're waiting" I hear you all shout.  I know you mean my race report from the Commonwealth Championships.

It'll only be another two or three days - and here's why (without going into too many details):

- a death in the family held things up big time last week
- I've developed a horrible cold this week
- I've also been planning my training for the next eight months or so with lots of help from Alan Young
- other pages on this site needed updating too, more details soon
- had an AGM to plan for Otley Parish Church Scouts (I was the secretary, now chairman and newsletter editor)
- had to attend the AGM of Otley AC (I was the secretary and race director of the Otley 10, now vice president only)

As you can see I've hardly been idle.

Anyway, the wait is almost over.  Just hang in there another few days.

Crash Training (2)

Today's training:

7:00am - wobble board
11:40am - 24+ miles steady
4:40pm - ankle massage
5:15pm - stretching
8:55pm - wobble board

This morning started with a crisis. The hot water pipe to the bathroom washbasin burst ... hot water everywhere until I managed to turn off the water at the stopcock - not a good start.

This evening I had to go to a scouts meeting [I'm the secretary of Otley Parish Scouts Executive Committee] and I planned to do some strength exercises on my return but ... you've guessed it ... the meeting went on until 8:30pm and I'm not doing strength exercises at this time.

Better luck tomorrow hopefully.