Eight days to go before my first important race of the year. I'm ready to go but in a bit of an unusual situation really.
I've now taken part in thirteen ultra events and won three of them. Of the other ten, one was a solo run and two were trail races in which I wasn't competing seriously. So ... I've competed seriously in nine ultras and won three, not a bad record overall.
But now, for the first time I think, before the race starts I'm expecting to win. In a few of the others I knew I could win ... but this feeling is different because I know I should win. I've got to try and keep that pressure under control.
As part of my planning I looked at the route map and decided what my times should be at 5 mile intervals. But yesterday I received an email from the organisers which shows the exact location of all the checkpoints ... and also shows that the points on the route map at 5 miles, 10 miles, 15 miles, etc are all wrong. Still, I'm very glad to get this revised information - changing my plans slightly won't be too difficult and will make things easier during the race.
Thanks to those people who have voted in the poll about my finishing time. You seem to have quite a bit of confidence in my abilities. I'm not telling what I'm actually aiming for but my planned running pace (minutes per mile) does seem slow compared to normal. But maybe that's because I'm also using this race to try out a few new things regarding nutrition and pacing.
Thursday, 16 June 2011
Sunday, 12 June 2011
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 !!!
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 !!!
Thursday, 9 June 2011
Otley 10
The 27th running of the Otley 10 took place yesterday evening. As usual I helped out where I could - setting up stuff in the morning and working as a finish recorder during the race itself. I also did various other miscellaneous stuff during the course of the evening.
I'm not actually the race director any more. Colin Best now has that thankless task - and he did an excellent job too.
This year Keir was running his first 10 mile race [it was my first 10 miler too - back in 1992]. He knew the course was a difficult one but I'm not sure he quite appreciated just how energy sapping that second big hill would be. He finished in 1h 40 and I'm very proud of him. At 17 years and 10 days he was by far the youngest runner and I'm sure he'll enjoy his well earned memento - a bottle of beer !!!
I'm not actually the race director any more. Colin Best now has that thankless task - and he did an excellent job too.
This year Keir was running his first 10 mile race [it was my first 10 miler too - back in 1992]. He knew the course was a difficult one but I'm not sure he quite appreciated just how energy sapping that second big hill would be. He finished in 1h 40 and I'm very proud of him. At 17 years and 10 days he was by far the youngest runner and I'm sure he'll enjoy his well earned memento - a bottle of beer !!!
Monday, 6 June 2011
tapering
Tapering for the ULTRArace 100 miler has now well and truly begun. This week will see a reduction in training to about two thirds of last weeks level. Next week it will be down to less than 50% and for the final week before the race about 20 to 25%.
Obviously I can't fit in long runs but everything else is per my normal training - less of it that's all.
Also started heat training this morning. I know the ULTRArace 100 will probably not be a hot race but the physiological benefits gained are still useful. The most meaningful physiological adaptations that occur is an increase in blood plasma volume ... other adaptations include changes in sweat rate, changes in sweat sodium concentration and changes in core resting temperature.
Two of the most useful articles I've read about this stuff are from Endurance Science and from ULTRAFitnessTraining.com which is turning out be an exceptionally useful resource.
Obviously I can't fit in long runs but everything else is per my normal training - less of it that's all.
Also started heat training this morning. I know the ULTRArace 100 will probably not be a hot race but the physiological benefits gained are still useful. The most meaningful physiological adaptations that occur is an increase in blood plasma volume ... other adaptations include changes in sweat rate, changes in sweat sodium concentration and changes in core resting temperature.
Two of the most useful articles I've read about this stuff are from Endurance Science and from ULTRAFitnessTraining.com which is turning out be an exceptionally useful resource.
Friday, 3 June 2011
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.
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.
Wednesday, 25 May 2011
a tale of two runs
Two long runs this week - originally planned for Monday and Tuesday but postponed until Tuesday and Wednesday because of the excessive wind speeds in Wharfedale (above 50 mpw around here on Monday ... gusts were much more severe).
For the first run (yesterday afternoon) I decided on 25.6 miles fartlek (on a hilly route). Because it was still blowing a gale I decided to run three loops of 8 - 9 miles each which would minimise the time spent in a headwind. After a suitable period of steady running I planned to alternate 5:10 hard with 3:45 easy ... although it was difficult, I persevered and was rewarded with a finishing time well under 3h 15. The idea was to run the hard sections at about 10k pace.
The second run (this morning) was just a nice and easy 28.2 miles testing out different foods, clothes, pacing, etc. The weather was much kinder - less wind and warmer too. At the end the watch showed 3h 55 ... and it seemed incredibly easy. Learned a bit more too which is always good.
Harrogate League race in Harrogate tomorrow evening. Hope the weather holds out.
For the first run (yesterday afternoon) I decided on 25.6 miles fartlek (on a hilly route). Because it was still blowing a gale I decided to run three loops of 8 - 9 miles each which would minimise the time spent in a headwind. After a suitable period of steady running I planned to alternate 5:10 hard with 3:45 easy ... although it was difficult, I persevered and was rewarded with a finishing time well under 3h 15. The idea was to run the hard sections at about 10k pace.
The second run (this morning) was just a nice and easy 28.2 miles testing out different foods, clothes, pacing, etc. The weather was much kinder - less wind and warmer too. At the end the watch showed 3h 55 ... and it seemed incredibly easy. Learned a bit more too which is always good.
Harrogate League race in Harrogate tomorrow evening. Hope the weather holds out.
Sunday, 22 May 2011
a few minor things
Not enough time for a large post but here are a few short pieces:
The Commonwealth Championships website now has details of the course for the 24 hour race. It seems excellent but I'm a little worried about the two tight turns. There will also be a few open races and lots of other things happening between 23 and 25 September. It promises to be a good few days.
I've now stopped using the ball of foot cushion mentioned in a previous post. My left foot seems back to normal again.
Also mentioned in a post a few months ago was my weight. At that time it was about 130 pounds but I'm please to say that now it's down to the more usual 126 pounds. Pleased about that as the thought of carrying an extra 4 pounds for 100 miles or more isn't good.
It's Keir's birthday next Sunday and because I'd like to have that as a running free day I may take part in the Park Run 5k in Bradford on Saturday - running to and from of course.
The Commonwealth Championships website now has details of the course for the 24 hour race. It seems excellent but I'm a little worried about the two tight turns. There will also be a few open races and lots of other things happening between 23 and 25 September. It promises to be a good few days.
I've now stopped using the ball of foot cushion mentioned in a previous post. My left foot seems back to normal again.
Also mentioned in a post a few months ago was my weight. At that time it was about 130 pounds but I'm please to say that now it's down to the more usual 126 pounds. Pleased about that as the thought of carrying an extra 4 pounds for 100 miles or more isn't good.
It's Keir's birthday next Sunday and because I'd like to have that as a running free day I may take part in the Park Run 5k in Bradford on Saturday - running to and from of course.
Friday, 20 May 2011
Challenge 66
Fantastic achievement by Andy McMenemy over the past 66 days. He been running 50km every day since 16 March ... in each and every one of the official UK cities. And he's been raising money - lots of it, I hope - for ABF The Soldiers Charity.
I've been following his progress on the Challenge 66 website ... and reading about a couple of the more serious injuries he's endured which would have caused most runners to head to bed for a fortnight. Ultra runners don't do that though ... instead, before the start of his adventure he made sure he had a very good team around him which included a top quality physiotherapist with specialist sports injury knowledge.
I'm sure he'll be the first to acknowledge that doing something like that is impossible without some good helpers. A big well done to everyone involved.
I've been following his progress on the Challenge 66 website ... and reading about a couple of the more serious injuries he's endured which would have caused most runners to head to bed for a fortnight. Ultra runners don't do that though ... instead, before the start of his adventure he made sure he had a very good team around him which included a top quality physiotherapist with specialist sports injury knowledge.
I'm sure he'll be the first to acknowledge that doing something like that is impossible without some good helpers. A big well done to everyone involved.
Tuesday, 17 May 2011
good long runs
Before yesterday afternoon's long run (24.3 miles ... hilly ... fartlek ... windy) I was a bit apprehensive as my previous two long runs have ended in injuries of one sort or another. I'm pleased to report that all went very well indeed and so I approached this morning's 27 miler in a slightly better frame of mind.
Left home just after 8.00am having had just a light breakfast. It was hard work for the first six miles or so but ever so gradually it got easier and easier. The weather hardly helped though, windy and showery.
Again, no problems at all except for the usual tiredness. No injuries, no falling, no emergency first aid ...
Happy again.
Thursday, 12 May 2011
recovering
I'd just like to say 'thanks' to everyone for their 'get well soon' messages after my recent mishaps.
I'm still feeling a bit sorry for myself after Monday's accident. My right hand is still very painful and the bruise on my arm is now less than half the size it was. On Monday evening the swelling was so severe Fay thought I had a hens egg up my sleeve !!!!
Because of the location of the bad cut it took almost 48 hours to form a scab. Not a pretty sight.
Missed no training this week though but holding a dumbbell in my right hand is difficult and showering isn't easy. Using soap or shower gel with one hand is about all I can manage at the moment.
Well done and congratulations to William Sichel for his recent first place in the UNIX 6 day road race in Hungary. He also set a couple more records I believe. Well done too to Heather Foundling-Hawker who finished 3rd (?) in the women's race.
I am a tad jealous of the people who compete in these races but I know that my 24 hour race experiences will stand me in good stead when I eventually find a suitable 48 hr race that doesn't seem to clash with World and/or Commonwealth Championships and/or family stuff. It will happen. I would need a good crew though.
I'm still feeling a bit sorry for myself after Monday's accident. My right hand is still very painful and the bruise on my arm is now less than half the size it was. On Monday evening the swelling was so severe Fay thought I had a hens egg up my sleeve !!!!
Because of the location of the bad cut it took almost 48 hours to form a scab. Not a pretty sight.
Missed no training this week though but holding a dumbbell in my right hand is difficult and showering isn't easy. Using soap or shower gel with one hand is about all I can manage at the moment.
Well done and congratulations to William Sichel for his recent first place in the UNIX 6 day road race in Hungary. He also set a couple more records I believe. Well done too to Heather Foundling-Hawker who finished 3rd (?) in the women's race.
I am a tad jealous of the people who compete in these races but I know that my 24 hour race experiences will stand me in good stead when I eventually find a suitable 48 hr race that doesn't seem to clash with World and/or Commonwealth Championships and/or family stuff. It will happen. I would need a good crew though.
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