Well, after the first week [and a bit ...] of training I can report that I feel fitter and healthier than at any time since early September 2012.
Let me briefly run through my recent running exploits -
MONDAY 13 JANUARY - in late afternoon it was 13 km fartlek,
TUESDAY 14 JANUARY - left home at 7.00am for a steady 14 km
as expected my calf muscles were a bit sore for a few days after this. Nothing major so I took things easy on
WEDNESDAY 15 JANUARY - ran 3 km slowly but followed this with some core and upper body strength work.
THURSDAY 16 JANUARY - my first tempo run. I had absolutely no idea what time I should be aiming for so I simply used the times from 6 months ago as a guide (but I was prepared to slow down if necessary). So, I planned for 3 km at about 4:15 per km. The splits turned out to 4:09, 4:11 and 4:14 which I was pleased with although it was very hard work and I did slow down as the run progressed. Glad to have a running free day after this.
FRIDAY 17 JANUARY - only cycling and strength work. The training week ended on
SATURDAY 18 JANUARY - hill reps. Only two but a good start. I use Farnley Lane in my home town of Otley and hill is just over 700m long and climbs 35m. The climbs took 4:19 and 3:56. Not very consistent but again I had no idea what to expect. Enjoyed that and the added bonus was that my legs were no longer aching at all.
Many of you know that I designate every fourth week as an 'easy week' and aim to do only about 50% of my usual training. Working back from the Tooting Bec 24 hr race shows that my first easy week began on
SUNDAY 19 JANUARY - planned to cycle and lift weights but skipped the cycling after I felt nauseous and light headed whilst doing some minor plumbing repairs. Felt fine after laying down for a couple of hours ... very strange.
MONDAY 20 JANUARY - my first very long run (by my standards anyway). During these easy weeks I increase the length of my long run by 50% and only do one instead of the usual two. So, early this morning I went out and ran 22 km. It was exceptionally cold and icy in places but again I enjoyed the experience of just running for 2 whole hours.
Apart from the running listed above I also did a fair amount of cycling, strength work and stretching and - as mentioned earlier - I feel good.
Now I've begun the search for a warm up race in May, June or July to help get my ultra racing head in gear and try out the nutrition and other plans.
Showing posts with label Tooting Bec 24 hr. Show all posts
Showing posts with label Tooting Bec 24 hr. Show all posts
Monday, 20 January 2014
Sunday, 22 December 2013
good news
Apologies for the delay ... went to see the specialist a couple of weeks ago and the news came through that everything is good.
About time too. No more operations or hospital visits needed ... until next time. Hopefully many years into the future. Strangely though, I like hospitals. Always have. Maybe it's the community spirit and camaraderie that exists in the wards. Like one big family all striving for the same goal ...
hmmm ... like ultra running perhaps.
OK, let's get Christmas and New Year out of the way then I can begin training again. As mentioned earlier I have been running (shhh !!!) and doing one or two bits and pieces indoors to keep fit but nothing approaching what anyone would call proper training.
The scheduled date for switching from running to training is Sunday 12 January and the target race in the Tooting Bec (London) 24 hr race on 20/21 September.
So, Merry Christmas and Happy New Year to everyone who reads this ... and the RUNNING blog will resume in a few weeks time.
About time too. No more operations or hospital visits needed ... until next time. Hopefully many years into the future. Strangely though, I like hospitals. Always have. Maybe it's the community spirit and camaraderie that exists in the wards. Like one big family all striving for the same goal ...
hmmm ... like ultra running perhaps.
OK, let's get Christmas and New Year out of the way then I can begin training again. As mentioned earlier I have been running (shhh !!!) and doing one or two bits and pieces indoors to keep fit but nothing approaching what anyone would call proper training.
The scheduled date for switching from running to training is Sunday 12 January and the target race in the Tooting Bec (London) 24 hr race on 20/21 September.
So, Merry Christmas and Happy New Year to everyone who reads this ... and the RUNNING blog will resume in a few weeks time.
Saturday, 8 June 2013
summer cold, etc
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.
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.
Tuesday, 1 March 2011
This year's races ... at last
OK here we go ... time to get serious.
As mentioned in a previous post I plan to take part in three long ultras this year - that's anything over 100 miles.
Originally I had also planned to take part in the open 100k race which is being staged at the same time as the Anglo Celtic Plate 100k in Perth, Scotland. That's at the end of March but my recent knee injury scuppered that plan.
Sorry Adrian.
But then, only about 10 days ago, I received a phone call from Norman Wilson (chairman of selectors, England Athletics) asking if I would consider representing England at the Anglo Celtic Plate. Apparently they were having trouble finding enough 100k runners to complete the team - injuries, etc - and so the 24 hr runners were being asked if they would be able step into the breach. Unfortunately my lack of running recently meant that I had to turn down the offer as there's no way I'd be fit enough to run 100k at the end of March.
100k is a long way - even for a 24 hr runner.
It's a shame really because I really like the course at North Inch and I know Adrian and the team will put on a terrific race. I know the course well, having completed almost 100 laps last September - see this page for full details.
Recently I've been putting in place my racing plans now that I'm fully recovered from that injury and I can now reveal that my first long ultra this year will be on 24 June. It will be the ...
... which starts and finishes in Stratford upon Avon. All the event details can be found here.
I'm really looking forward to this race as it's the first open ultra race I've entered since ... the Tooting Bec 24 hr event in October 2008.
Wow ... is it really so long ago? Since then I've had the Run To London in May 2009, Commonwealth Championships in Sep 2009, World Championships in May 2010 and the Perth Ultra Fest in Sep 2010.
It's also the first time I've taken part in a long ultra which hasn't been staged on a closed loop - it's going to be fun. Even in the heat of summer, on a hilly course. Last year the temperature apparently reached 31 degrees Celsius (88 F) but it must have been close to that on the Run to London.
Or when, in June 2006, I warmed up for the Thirsk 10 by running 45 miles from my home to the start.
For me, this will be the ideal build up race for the year's big one [for me at least] which takes place in September. The Commonwealth Championships ... the inaugural event was in Keswick in 2009 and now, the second championships will take place in Llandudno, Wales, at the end of September.
All the details for that can be found on this page. I know there isn't very much on that site at the moment but I'm sure more and more will be added in the coming months.
The event in Keswick was an extremely enjoyable experience - my first international race - and I'm expecting to do quite well in Wales. I finished fifth last time with a pb of 231k (143 miles) but I'll be looking to go a lot further in about seven months time. I never aim for positions, I only aim for distance or time and if that's only good enough for 8th or 23rd then so be it, if I come away with a personal best I can't really complain. It just means the other runners ran better than me.
Of course, there are occasions when some of the other runners can push or pull me to a better performance and to some extent that happened in Perth last September.
My third long ultra of the year will most likely be either the World 24 hr Championships or the Barcelona 24 hr race. The World Championships were due to be held in Brugg, Switzerland but that was cancelled and now it seems likely that they will be held in Taiwan in December ... but if, for any reason that doesn't happen, or if UK Athletics decide not to send a team, then I'll probably take part in the race in Barcelona where Emily Gelder ran over 220k last year.
Barcelona is a wonderful city which I visited in October 2005, only five months before my ultra running debut at the Barry 40.
So ... lots of training to occupy me this year. I'm very happy with how things are progressing with all the running, cycling, strength work, etc [well over 12 hours per week at the moment, but not enough yet] and I'm relishing the challenges to come in June, September and December.
There's also going to be quite a few shorter races this year and full details of everything I've got in the pipeline can be seen on this page.
I'd like to finish this post by thanking Angie and Phil for agreeing to crew for me in the first race and offering me somewhere to stay too.
As mentioned in a previous post I plan to take part in three long ultras this year - that's anything over 100 miles.
Originally I had also planned to take part in the open 100k race which is being staged at the same time as the Anglo Celtic Plate 100k in Perth, Scotland. That's at the end of March but my recent knee injury scuppered that plan.
Sorry Adrian.
But then, only about 10 days ago, I received a phone call from Norman Wilson (chairman of selectors, England Athletics) asking if I would consider representing England at the Anglo Celtic Plate. Apparently they were having trouble finding enough 100k runners to complete the team - injuries, etc - and so the 24 hr runners were being asked if they would be able step into the breach. Unfortunately my lack of running recently meant that I had to turn down the offer as there's no way I'd be fit enough to run 100k at the end of March.
100k is a long way - even for a 24 hr runner.
It's a shame really because I really like the course at North Inch and I know Adrian and the team will put on a terrific race. I know the course well, having completed almost 100 laps last September - see this page for full details.
Recently I've been putting in place my racing plans now that I'm fully recovered from that injury and I can now reveal that my first long ultra this year will be on 24 June. It will be the ...
... which starts and finishes in Stratford upon Avon. All the event details can be found here.
I'm really looking forward to this race as it's the first open ultra race I've entered since ... the Tooting Bec 24 hr event in October 2008.
Wow ... is it really so long ago? Since then I've had the Run To London in May 2009, Commonwealth Championships in Sep 2009, World Championships in May 2010 and the Perth Ultra Fest in Sep 2010.
It's also the first time I've taken part in a long ultra which hasn't been staged on a closed loop - it's going to be fun. Even in the heat of summer, on a hilly course. Last year the temperature apparently reached 31 degrees Celsius (88 F) but it must have been close to that on the Run to London.
Or when, in June 2006, I warmed up for the Thirsk 10 by running 45 miles from my home to the start.
For me, this will be the ideal build up race for the year's big one [for me at least] which takes place in September. The Commonwealth Championships ... the inaugural event was in Keswick in 2009 and now, the second championships will take place in Llandudno, Wales, at the end of September.
All the details for that can be found on this page. I know there isn't very much on that site at the moment but I'm sure more and more will be added in the coming months.
The event in Keswick was an extremely enjoyable experience - my first international race - and I'm expecting to do quite well in Wales. I finished fifth last time with a pb of 231k (143 miles) but I'll be looking to go a lot further in about seven months time. I never aim for positions, I only aim for distance or time and if that's only good enough for 8th or 23rd then so be it, if I come away with a personal best I can't really complain. It just means the other runners ran better than me.
Of course, there are occasions when some of the other runners can push or pull me to a better performance and to some extent that happened in Perth last September.
My third long ultra of the year will most likely be either the World 24 hr Championships or the Barcelona 24 hr race. The World Championships were due to be held in Brugg, Switzerland but that was cancelled and now it seems likely that they will be held in Taiwan in December ... but if, for any reason that doesn't happen, or if UK Athletics decide not to send a team, then I'll probably take part in the race in Barcelona where Emily Gelder ran over 220k last year.
Barcelona is a wonderful city which I visited in October 2005, only five months before my ultra running debut at the Barry 40.
So ... lots of training to occupy me this year. I'm very happy with how things are progressing with all the running, cycling, strength work, etc [well over 12 hours per week at the moment, but not enough yet] and I'm relishing the challenges to come in June, September and December.
There's also going to be quite a few shorter races this year and full details of everything I've got in the pipeline can be seen on this page.
I'd like to finish this post by thanking Angie and Phil for agreeing to crew for me in the first race and offering me somewhere to stay too.
Tuesday, 3 August 2010
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.
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.
Tuesday, 18 May 2010
initial thoughts and questions
At least eleven national records from the 229 competitors shows what a high quality field it was. Generally, 100 miles is seen as a good performance and at Tooting Bec the organisers try to have 25% above that distance, in Brive it was over 75%.
Eight runners over 250k, 43 over 225k, 100 over 200k.
Twenty one runners over 150 miles, 98 over 125 miles, 173 over 100 miles.
A true World Championship.
For my part there are a few questions:
- the temperature was consistently about 9 degrees Celsius (16 degrees F) below average. Did my heat training therefore have an adverse affect on my performance ?
- my plan was to start at about 7:45 per mile and gradually slow down to about 9:45 per mile at the end. Would I have done better if those figures had been 8:00 and 9:30 ?
- did I take my caffeine tablets at the most appropriate times, would they be better used when I feel a bad patch coming on ?
- cramp, why ?
Other thoughts/memories:
- the American woman, Amy Palmiero-Winters ran with a prosthetic leg but every few hours had to have the dressing on her stump changed. She ran very close to 200km. My hero for the race.
- Jim Rogers had been drinking beetroot juice for a week before the race. He ran a very good pb.
- my hydration plan worked exceptionally well.
- six portaloos for over 200 runners wasn't enough.
- the meals provided by the organisers before and after the race were excellent.
- the crowd support was absolutely amazing. Hundreds of people lining the course, especially near the feed stations, made for a very special atmosphere.
I feel much more myself today, not running yet though - I'll save that for Thursday. Hopefully the full race report will make an appearance in the next few days.
Monday, 19 October 2009
Tooting Bec ... update
I've just seen the official results from the Tooting Bec 24 hr race and it appears that Richard Quennell was just short of 235 km. Still a very good result for him though.
This means that the UK still has only two men over the A standard for the 2009 World Championships. And now three men over the B (team) standard of 225 km, ie myself, Jim Rogers and now Richard Quennell.
This means, in theory that, if the qualifying standards for the 2010 World Championships remain at 2009 levels then John Pares and Stephen Mason will be automatically selected based on their performances at the Commonwealth Championships.
Then, if UKA decide to send a full team, they can choose one or two or three from myself, Jim and Richard.
Now, having achieved a personal best in my first championship race is surely a point in my favour.
I know I can improve on that too - I just need a chance to prove it ... in Brive next May.
I feel a bit better than I did last night.
This means that the UK still has only two men over the A standard for the 2009 World Championships. And now three men over the B (team) standard of 225 km, ie myself, Jim Rogers and now Richard Quennell.
This means, in theory that, if the qualifying standards for the 2010 World Championships remain at 2009 levels then John Pares and Stephen Mason will be automatically selected based on their performances at the Commonwealth Championships.
Then, if UKA decide to send a full team, they can choose one or two or three from myself, Jim and Richard.
Now, having achieved a personal best in my first championship race is surely a point in my favour.
I know I can improve on that too - I just need a chance to prove it ... in Brive next May.
I feel a bit better than I did last night.
Sunday, 18 October 2009
Tooting Bec 24 hr race
Congratulations to Richard Quennell who won this race with over 236 km (147 miles).
He's achieved a really good distance which relegates me to fourth in the UK this year ... and possibly means that I won't be selected for next year's World 24 hr Championships in Brive.
For this year's World Championships the qualifying standard was 235km and if it remains the same for 2010 the UK has three men ahead of that already - John Pares, Stephen Mason and now Richard Quennell.
Having the live updates on the website worked really well and it was good to be able to follow the race every few hours. It would have good if the Commonwealth Championships could have had something similar in place.
He's achieved a really good distance which relegates me to fourth in the UK this year ... and possibly means that I won't be selected for next year's World 24 hr Championships in Brive.
For this year's World Championships the qualifying standard was 235km and if it remains the same for 2010 the UK has three men ahead of that already - John Pares, Stephen Mason and now Richard Quennell.
Having the live updates on the website worked really well and it was good to be able to follow the race every few hours. It would have good if the Commonwealth Championships could have had something similar in place.
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.
Monday, 8 June 2009
training plans
I Hope you all enjoyed reading the account of the Run To London. Some of the photos, I think, are excellent but my favourite is the one below which was taken by Huw Illingworth. I'm on the right and Andy McMenemy is on the left. I'm not sure if anyone will understand why this photo means so much to me but I'll try and explain briefly.
In the photo I've just completed 300k in over 39 hours and on I go into the night with Andy in tow. It was well after midnight and I was feeling low at this point ... but still I plod on.
I think Huw just captured the moment without thinking about it too much - he must have been exceptionally tired at this point too having been on car duties for (too) many hours.
Anyway, that inspirational photo is now firmly installed on my PC desktop.
Training now begins in earnest for the Commonwealth 24hr Championships in Keswick on 17/18 September. The plans have all been written and, on average, I aim to run about 6 - 7% more miles per week and be on the bike three times a week instead of twice. Strength training will probably be about 10% less than last summer but hill reps will make up the difference hopefully.
Official selection date has now been put back to Monday 29 June 2009 although as I already have the 'A' standard from last year's Tooting Bec race I'm very confident of being selected.
I've also got some shorter races planned - they can be viewed over on this page.
In the photo I've just completed 300k in over 39 hours and on I go into the night with Andy in tow. It was well after midnight and I was feeling low at this point ... but still I plod on.
I think Huw just captured the moment without thinking about it too much - he must have been exceptionally tired at this point too having been on car duties for (too) many hours.
Anyway, that inspirational photo is now firmly installed on my PC desktop.
Training now begins in earnest for the Commonwealth 24hr Championships in Keswick on 17/18 September. The plans have all been written and, on average, I aim to run about 6 - 7% more miles per week and be on the bike three times a week instead of twice. Strength training will probably be about 10% less than last summer but hill reps will make up the difference hopefully.
Official selection date has now been put back to Monday 29 June 2009 although as I already have the 'A' standard from last year's Tooting Bec race I'm very confident of being selected.
I've also got some shorter races planned - they can be viewed over on this page.
Sunday, 3 May 2009
World Challenge & European Championships
When I've had the time this weekend I've been keeping up to date with the World & Euro 24 hr race in Bergamo, Italy. All the details have been on the IAU website ... the final results are here.
It appears that a lot of people ran less than expected. Stephen Mason stated that his target was 160 miles (257 km) and for the first 9 hours or so he was on schedule ... he then faded badly and finished with 133 miles (215 km). The three British women also had bad runs and none of them managed 200 km.
Possibly this was because of the warm conditions (25 decrees C during mid afternoon and 10 degrees C at night). It obviously isn't as simple as that though. Eoin Keith broke the Irish record with 237 km (147 miles). He set the previous record at Tooting Bec last year when conditions were much cooler ... brrrr (235 km/146 miles). Congratulations to him on his new record and on his sixth place finish.
It appears that a lot of people ran less than expected. Stephen Mason stated that his target was 160 miles (257 km) and for the first 9 hours or so he was on schedule ... he then faded badly and finished with 133 miles (215 km). The three British women also had bad runs and none of them managed 200 km.
Possibly this was because of the warm conditions (25 decrees C during mid afternoon and 10 degrees C at night). It obviously isn't as simple as that though. Eoin Keith broke the Irish record with 237 km (147 miles). He set the previous record at Tooting Bec last year when conditions were much cooler ... brrrr (235 km/146 miles). Congratulations to him on his new record and on his sixth place finish.
Tuesday, 7 April 2009
Crawley 12 hr
Apologies to Tom Meldrum but I should really have included this in yesterday's post.
Well done to him on winning the Crawley A.I.M. 12 hr track race at the weekend with 78.5 miles (whilst I was racing 2.36 miles !!!). I know he's entered the Tooting 24 hr race in October and this is a good stepping stone for him in his first track ultra.
Well done to him on winning the Crawley A.I.M. 12 hr track race at the weekend with 78.5 miles (whilst I was racing 2.36 miles !!!). I know he's entered the Tooting 24 hr race in October and this is a good stepping stone for him in his first track ultra.
Saturday, 21 March 2009
Calories
Mike Blamires has recently put some very good posts on his blog. Of particular interest to me is the one from 20 March entitled Counting The Calories.
Maybe it's just my maths background but I find stuff like this highly interesting and useful ... or maybe it's a Gnarls Barkley moment again (see Tuesday 17 March).
Anyway, using the formula and applying it retrospectively to my 24 hr run in London last October we have, using the Harris-Benedict Equation, my Basal Metabolic Rate is
1.752 * (66 + (6.23 * my wt in lbs) + (12.7 * my ht in inches) - (6.8 * my age in yrs)) equals 2436 kcal per day
The running itself used 1 * 57.5 * 228.011 equals 13111 kcal
Therefore in that 24 hr period I needed a total of 15547 kcal
The problem now is that when exercising, the human body can only process 240 to 280 kcal per hour MAXIMUM which is 5760 to 6720 kcal per day. Which is at least 8800 kcal less than I need.
As Mike says the deficit is made up from body fat reserves. About a month after that race my body fat was measured at 14.1% ie about 17.88 lbs. The kcal here is 17.88 * 3500 equals 62500 which is easily enough.
One slight amendment to make here though is that I don't really want to lose more than 3% of my bodyweight as this will impair my performance. 3% of my weight is 3.8 lbs which, as fat, will have 13300 kcal. Again, more than enough.
For energy expenditure during a race, the table on this page gives more accurate results. According to the table I used 12997 during the 24 hours.
Thanks for all this Mike - have a good run in the desert.
In the next few days (maybe even tomorrow !!!) I'll email the first draft for helping my Run To London. I know you'll be too busy to have an in depth look though.
Maybe it's just my maths background but I find stuff like this highly interesting and useful ... or maybe it's a Gnarls Barkley moment again (see Tuesday 17 March).
Anyway, using the formula and applying it retrospectively to my 24 hr run in London last October we have, using the Harris-Benedict Equation, my Basal Metabolic Rate is
1.752 * (66 + (6.23 * my wt in lbs) + (12.7 * my ht in inches) - (6.8 * my age in yrs)) equals 2436 kcal per day
The running itself used 1 * 57.5 * 228.011 equals 13111 kcal
Therefore in that 24 hr period I needed a total of 15547 kcal
The problem now is that when exercising, the human body can only process 240 to 280 kcal per hour MAXIMUM which is 5760 to 6720 kcal per day. Which is at least 8800 kcal less than I need.
As Mike says the deficit is made up from body fat reserves. About a month after that race my body fat was measured at 14.1% ie about 17.88 lbs. The kcal here is 17.88 * 3500 equals 62500 which is easily enough.
One slight amendment to make here though is that I don't really want to lose more than 3% of my bodyweight as this will impair my performance. 3% of my weight is 3.8 lbs which, as fat, will have 13300 kcal. Again, more than enough.
For energy expenditure during a race, the table on this page gives more accurate results. According to the table I used 12997 during the 24 hours.
Thanks for all this Mike - have a good run in the desert.
In the next few days (maybe even tomorrow !!!) I'll email the first draft for helping my Run To London. I know you'll be too busy to have an in depth look though.
Sunday, 9 November 2008
Club handicap
This morning I took part in my first club handicap event since the Danefield race in July. These races are very enjoyable - when the weather is fine - and I was surprised by how well I ran.
My target for the 4.44 mile course near East Keswick was 31 mins (7 mins per mile). I managed 29:09 but it was hard work. This shows how well I've recovered since the Tooting Bec 24 hour race three weeks ago.
My target for the 4.44 mile course near East Keswick was 31 mins (7 mins per mile). I managed 29:09 but it was hard work. This shows how well I've recovered since the Tooting Bec 24 hour race three weeks ago.
Thursday, 30 October 2008
Updates
Hello again.
At long last the race report has been written. See it here.
There are also updates to this page, and this one.
Since the race I've just been for two 7 mile runs, both this week (Tuesday and today). On both runs it's obvious I haven't fully recovered yet as my thighs and knees still ache a bit. I'm also still recovering from a bad cold I picked up two days after the race.
At long last the race report has been written. See it here.
There are also updates to this page, and this one.
Since the race I've just been for two 7 mile runs, both this week (Tuesday and today). On both runs it's obvious I haven't fully recovered yet as my thighs and knees still ache a bit. I'm also still recovering from a bad cold I picked up two days after the race.
Monday, 27 October 2008
Plans
Full results have now been received and it appears I've got a new pb for every distance from 50k upwards. All the relevant pages on this site will be updated shortly - after I get up to date with secretarial stuff for Otley AC.
Just beginning to make tentative plans for next year's racing. This will include the Commonwealth Championships in September and hopefully a European race in spring. May also go for a shorter ultra in summer and possibly one towards the end of the year.
Obviously though my focus has to be on doing well in Keswick in September.
One other piece of good news is that Alan Young has agreed to help as "mentor, helper, or just someone you can ask". He also offered to crew occasionally too but he's very busy crewing for other top ultra runners around the world.
This man is the best I've come across at what he does and I feel privileged to have his help and advice. An ex ultra runner himself (winning the Tooting 24 hr race in 1993 with 225 km) he now specialises in helping others. An OBE for services to ultra runners is long overdue.
Just beginning to make tentative plans for next year's racing. This will include the Commonwealth Championships in September and hopefully a European race in spring. May also go for a shorter ultra in summer and possibly one towards the end of the year.
Obviously though my focus has to be on doing well in Keswick in September.
One other piece of good news is that Alan Young has agreed to help as "mentor, helper, or just someone you can ask". He also offered to crew occasionally too but he's very busy crewing for other top ultra runners around the world.
This man is the best I've come across at what he does and I feel privileged to have his help and advice. An ex ultra runner himself (winning the Tooting 24 hr race in 1993 with 225 km) he now specialises in helping others. An OBE for services to ultra runners is long overdue.
Friday, 24 October 2008
More London Thoughts
Haven't written much on this site recently because I've developed a bad cold. I'm sure a race report will be forthcoming when I recover.
Meanwhile:
Carry home my broken bones and lay me down to rest
Twenty four hours of cries and moans I guess I've passed the test
I've returned back home with lots to say but I've just caught a cold
This ultra distance runner has made the team to prove he's not too old
England Athletics appear to have removed the Ultra Distance Running Commonwealth Championships selection criteria from their website. I've no idea why but I've emailed them to find out why. Surely they've not decided against sending a team.
Still awaiting official results and split times from London. I guess they'll be available next week but I do understand that post race there is a lot of work to do as every lap has been timed for every runner and all these times need checking for errors.
Just starting looking for my next ultra - probably next spring, possibly in Europe.
Meanwhile:
Carry home my broken bones and lay me down to rest
Twenty four hours of cries and moans I guess I've passed the test
I've returned back home with lots to say but I've just caught a cold
This ultra distance runner has made the team to prove he's not too old
England Athletics appear to have removed the Ultra Distance Running Commonwealth Championships selection criteria from their website. I've no idea why but I've emailed them to find out why. Surely they've not decided against sending a team.
Still awaiting official results and split times from London. I guess they'll be available next week but I do understand that post race there is a lot of work to do as every lap has been timed for every runner and all these times need checking for errors.
Just starting looking for my next ultra - probably next spring, possibly in Europe.
Monday, 20 October 2008
Results
Back home and happy ... but aching all over.
Ran 228.011 km (141 miles 1196 yards) in London finishing in third place. Well pleased with that as it is over the 225 km qualifying distance set by England Athletics for the Commonwealth Championships next year.
Full details can be found on the race website.
However ... the one thing that let me down was the too frequent visits to the gents. I feel I lost at least 3k by simply not being on the track. At this early stage I tend to feel this problem was caused by my sodium potassium ratio being wrong. The overall ratio in my food and drink was just under 7:1 but my guess is that it should be higher.
Anybody out there have any thoughts on this matter ?
One thing I was very pleased with is that whilst running the second half of the race (especially in the second half of each hour long segment) I was moving much quicker that the two guys in front of me. I passed them far more often than they passed me. I think they were walking quicker or for less time than me and didn't pee as much.
Two people ended up in hospital - including the winner (Chris Finill) - I hope they're both OK.
Thanks to everyone involved with the race: organisers, helpers, lap counters, runners, crew members, etc. It really was a good one.
Oh yes ... I didn't collapse !!! Kept moving for 10 to 20 minutes after the race then sat on the floor with my feet on a chair for a while. Didn't shower or take off my compression tights either. All this seemed to work brilliantly until I got on the tube at about 2.30pm - keeled over after about 10 minutes. Got a taxi to King's Cross instead.
Mustn't go underground after an ultra race in future :)
Thanks also to my crew, Fay and Keir and also to Julian for keeping the Otley AC website updated with my progress.
I'll update the other pages on this site in the next few days.
Ran 228.011 km (141 miles 1196 yards) in London finishing in third place. Well pleased with that as it is over the 225 km qualifying distance set by England Athletics for the Commonwealth Championships next year.
Full details can be found on the race website.
However ... the one thing that let me down was the too frequent visits to the gents. I feel I lost at least 3k by simply not being on the track. At this early stage I tend to feel this problem was caused by my sodium potassium ratio being wrong. The overall ratio in my food and drink was just under 7:1 but my guess is that it should be higher.
Anybody out there have any thoughts on this matter ?
One thing I was very pleased with is that whilst running the second half of the race (especially in the second half of each hour long segment) I was moving much quicker that the two guys in front of me. I passed them far more often than they passed me. I think they were walking quicker or for less time than me and didn't pee as much.
Two people ended up in hospital - including the winner (Chris Finill) - I hope they're both OK.
Thanks to everyone involved with the race: organisers, helpers, lap counters, runners, crew members, etc. It really was a good one.
Oh yes ... I didn't collapse !!! Kept moving for 10 to 20 minutes after the race then sat on the floor with my feet on a chair for a while. Didn't shower or take off my compression tights either. All this seemed to work brilliantly until I got on the tube at about 2.30pm - keeled over after about 10 minutes. Got a taxi to King's Cross instead.
Mustn't go underground after an ultra race in future :)
Thanks also to my crew, Fay and Keir and also to Julian for keeping the Otley AC website updated with my progress.
I'll update the other pages on this site in the next few days.
Tuesday, 30 September 2008
Statistics - again !!!
Before I start, there's one thing I forgot to mention yesterday. The total time I spent training last week was 33h 52:08.
With only three weeks to go before the 24 hr race at Tooting Bec in London it's time to look in depth at how my training has been progressing recently. Below are some training comparisons between now and three weeks before the Hull 24 hr race. The figures in red relate to an average week during the period 1 Sep - 28 Sep 2008 and the figures in black relate to an average week during the period 26 May - 22 Jun 2008. Both these periods include one week of crash training.
running miles per week ... 87.68 ... 73.68
running time per week ... 12h 54:34 ... 10h 52:45
running sessions per week ... 5.75 ... 5.50
cycling time per week ... 2h 05:24 ... 1h 30:26
cycling sessions per week ... 2.50 ... 2.00
stretching time per week ... 1h 25:09 ... 1h 15:38
stretching sessions per week ... 6.00 ... 5.75
strength training time per week ... 1h 41:42 ... 0h 56:47
strength training sessions per week ... 3.00 ... 1.75
eccentric achilles stretches time per week ... 0h 27:21 ... 0h 53:53
eccentric achilles stretches sessions per week ... 2.50 ... 4.50
ankle massage time per week ... 0h 35:27 ... 0h 32:49
ankle massage sessions per week ... 6.75 ... 6.25
wobble board time per week ... 1h 11:13 ... none
wobble board sessions per week ... 14.00 ... none
total training time per week ... 18h 06:49 ... 14h 35:36
total rehab time per week ... 2h 14:01 ... 1h 26:42
grand total time per week ... 20h 20:50 ... 16h 02:18
grand total sessions per week ... 26.50 ... 20.25
pulse on waking ... 45.5 ... 47.1
weight ... 57.7 kg ... 59.0 kg
NOTES:
running - better no matter how you look at it
cycling - again better all round
stretching - light change for the better
strength training - more sessions per week with bigger weights and for longer
eccentric achilles stretches - now down to maintenance levels after achilles tendinosis late last year and early this year
ankle massage - better because I missed some in late May when on holiday
wobble board - began using late July for an ankle problem which began in mid May
total training time - increased by almost 25%
total rehab time - increased by over 50% because of wobble board use
grand total time - increased by over 25%
grand total sessions - A large increase but a training session is often composed of more than one element, eg I often do some stretching followed immediately by ankle massage followed immediately by wobble board work.
Overall, it appears that things are improving rapidly, which I'm pleased about. Perhaps I need to look again at my targets for the London race which is now less than three weeks away.
With only three weeks to go before the 24 hr race at Tooting Bec in London it's time to look in depth at how my training has been progressing recently. Below are some training comparisons between now and three weeks before the Hull 24 hr race. The figures in red relate to an average week during the period 1 Sep - 28 Sep 2008 and the figures in black relate to an average week during the period 26 May - 22 Jun 2008. Both these periods include one week of crash training.
running miles per week ... 87.68 ... 73.68
running time per week ... 12h 54:34 ... 10h 52:45
running sessions per week ... 5.75 ... 5.50
cycling time per week ... 2h 05:24 ... 1h 30:26
cycling sessions per week ... 2.50 ... 2.00
stretching time per week ... 1h 25:09 ... 1h 15:38
stretching sessions per week ... 6.00 ... 5.75
strength training time per week ... 1h 41:42 ... 0h 56:47
strength training sessions per week ... 3.00 ... 1.75
eccentric achilles stretches time per week ... 0h 27:21 ... 0h 53:53
eccentric achilles stretches sessions per week ... 2.50 ... 4.50
ankle massage time per week ... 0h 35:27 ... 0h 32:49
ankle massage sessions per week ... 6.75 ... 6.25
wobble board time per week ... 1h 11:13 ... none
wobble board sessions per week ... 14.00 ... none
total training time per week ... 18h 06:49 ... 14h 35:36
total rehab time per week ... 2h 14:01 ... 1h 26:42
grand total time per week ... 20h 20:50 ... 16h 02:18
grand total sessions per week ... 26.50 ... 20.25
pulse on waking ... 45.5 ... 47.1
weight ... 57.7 kg ... 59.0 kg
NOTES:
running - better no matter how you look at it
cycling - again better all round
stretching - light change for the better
strength training - more sessions per week with bigger weights and for longer
eccentric achilles stretches - now down to maintenance levels after achilles tendinosis late last year and early this year
ankle massage - better because I missed some in late May when on holiday
wobble board - began using late July for an ankle problem which began in mid May
total training time - increased by almost 25%
total rehab time - increased by over 50% because of wobble board use
grand total time - increased by over 25%
grand total sessions - A large increase but a training session is often composed of more than one element, eg I often do some stretching followed immediately by ankle massage followed immediately by wobble board work.
Overall, it appears that things are improving rapidly, which I'm pleased about. Perhaps I need to look again at my targets for the London race which is now less than three weeks away.
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