The first day of my first 'easy week' this year. Every fourth week I take it easy and only run about 60% of my usual mileage. I've done this for a number of year's now and as it works well for me I don't intend to change.
Tomorrow I'm off for a very long run (by my recent standard) of about 16 or 17 miles. Not too far but in some ways I'm a bit apprehensive as it's by far my longest run for 15 weeks.
Will report back when I get home tomorrow.
Monday, 31 March 2008
Saturday, 29 March 2008
Important Date For Next Year
The date has been confirmed for next year's Commonwealth Championships for Ultra & Fell Running - 8 & 9 October in Keswick.
Apparently the organisers are viewing this as a trial event with a view to getting these two disciplines properly included in the Commonwealth Games.
Apparently the organisers are viewing this as a trial event with a view to getting these two disciplines properly included in the Commonwealth Games.
Thursday, 27 March 2008
I wish I were racing too
I'm now well into my second week of proper training and it seems to be going well except that when I'm doing a paced run my actual speed is all over the place. It'll come back with practice though.
Good to see the Barry 40 results in last weeks Athletics Weekly - one ultra race which makes the results pages every year although there should be an in depth article about this race considering the number of world bests set there over the years.
All the best to Sharon Gayter and Paul Tranter who take part in the Marathon des Sables later this month and to William Sichel who's in Athens as I write this for a 24 hr race.
In the accompanying 7 day race Wolfgang Schwerk seems to be doing very well (839k after 5.5 days). I also notice that the Italian bloke who just beat me in the London 24 hr race (last October) is also doing very well - he's in 5th place at the moment with 677k.
I'm just jealous of you all, that's all. Still, it won't be long now before I'm back racing.
Hope everything goes well with Pam Storey too and her 12 hr & 6 hr races in Crawley - wish I could be there Pam.
Good to see the Barry 40 results in last weeks Athletics Weekly - one ultra race which makes the results pages every year although there should be an in depth article about this race considering the number of world bests set there over the years.
All the best to Sharon Gayter and Paul Tranter who take part in the Marathon des Sables later this month and to William Sichel who's in Athens as I write this for a 24 hr race.
In the accompanying 7 day race Wolfgang Schwerk seems to be doing very well (839k after 5.5 days). I also notice that the Italian bloke who just beat me in the London 24 hr race (last October) is also doing very well - he's in 5th place at the moment with 677k.
I'm just jealous of you all, that's all. Still, it won't be long now before I'm back racing.
Hope everything goes well with Pam Storey too and her 12 hr & 6 hr races in Crawley - wish I could be there Pam.
Sunday, 23 March 2008
All's Well
Well, the first week of 'proper training' is over and I'm glad to report that (almost) all is well.
The achilles problem alluded to in my last post has definitely turned out to be a minor heel injury and not an achilles problem.
Another day off tomorrow then two long runs beckon, well 9 or 10 miles each - I know they're not long really but that will be the furthest I've been since the beginning of December.
My achilles is holding up well though.
The achilles problem alluded to in my last post has definitely turned out to be a minor heel injury and not an achilles problem.
Another day off tomorrow then two long runs beckon, well 9 or 10 miles each - I know they're not long really but that will be the furthest I've been since the beginning of December.
My achilles is holding up well though.
Friday, 21 March 2008
The third training run of my new regime was not so good, I thought my achilles was injured again (or most likely not recovered properly yet). That was two days ago now. Yesterday was a scheduled rest day and today I ran a shorter distance but a bit quicker (planned) with no problems at all.
Obviously I'm still icing the injury before and after each run but I feel a lot better than I did yesterday.
Obviously I'm still icing the injury before and after each run but I feel a lot better than I did yesterday.
Tuesday, 18 March 2008
Stage Three
Finally began training properly yesterday ... and it felt good to be back.
Ran 8.6 miles steadily and today tried the same but a bit quicker - no problems at all except that I couldn't find the Otley 10 mile markers (the ones I paint on the road every year).
Ran 8.6 miles steadily and today tried the same but a bit quicker - no problems at all except that I couldn't find the Otley 10 mile markers (the ones I paint on the road every year).
Sunday, 16 March 2008
Advanced Planning
Spent an hour or so, earlier today, at Roundhay Park in Leeds where my son was running a mile for Sport Relief (well, 3 miles actually this year).
It was well and truly packed and he could hardly run at all for the first 5 mins or so. Still, he managed the hilly course in under 30 mins and made me very proud of him. He raised a fair bit of money for the charity too.
My schedule is coming along nicely:
RUNNING: three days on and one day off; including long runs, fartlek, tempo and the occasional very long run and short race (5k - 10 miles).
CYCLING: retain at two or three times a week but increase the quality.
STRENGTH TRAINING: keep this as it's obviously working.
ECCENTRIC ACHILLES STRETCHES: gradually reduce from 14 times per week to once every three days. Keep increasing the weights in the rucksack for now.
MASSAGE WITH DEEP HEAT: continue twice a day for now then once a day for a few months before stopping altogether.
COLOSTRUM: stop using when current supplies are exhausted as I'm not convinced it's doing any good.
ICE: gradually reduce the use of ice after cycling and also before & after running.
HEEL RAISES: continue with these in all my running shoes for all my runs.
STRETCHING: 15 mins or so every day; quads, hamstrings, lower back, calves, achilles and abductors.
REST & RECOVERY: every second non-running day will also be non-cycling and non-strength training.
Also keeping up with the good footcare routine and much better diet than last year.
It was well and truly packed and he could hardly run at all for the first 5 mins or so. Still, he managed the hilly course in under 30 mins and made me very proud of him. He raised a fair bit of money for the charity too.
My schedule is coming along nicely:
RUNNING: three days on and one day off; including long runs, fartlek, tempo and the occasional very long run and short race (5k - 10 miles).
CYCLING: retain at two or three times a week but increase the quality.
STRENGTH TRAINING: keep this as it's obviously working.
ECCENTRIC ACHILLES STRETCHES: gradually reduce from 14 times per week to once every three days. Keep increasing the weights in the rucksack for now.
MASSAGE WITH DEEP HEAT: continue twice a day for now then once a day for a few months before stopping altogether.
COLOSTRUM: stop using when current supplies are exhausted as I'm not convinced it's doing any good.
ICE: gradually reduce the use of ice after cycling and also before & after running.
HEEL RAISES: continue with these in all my running shoes for all my runs.
STRETCHING: 15 mins or so every day; quads, hamstrings, lower back, calves, achilles and abductors.
REST & RECOVERY: every second non-running day will also be non-cycling and non-strength training.
Also keeping up with the good footcare routine and much better diet than last year.
Saturday, 15 March 2008
Well Done and Good Luck
Well done to Paul Tranter on his new pb at the Barry 40 last weekend. I guess that's about 10s per mile quicker than his previous best time which dates from 2005.
Also, all the best to Phil Robertson (another Otley AC runner) who's taking part in the 31 mile Wuthering Hike this weekend. As you can probably tell by the name, it's over the moors around Haworth in Yorkshire.
I wish these long trail races were in summer ... winter is too muddy/slippery for me.
Felt a twinge in my ankle/heel this morning whilst cycling ... I don't think it's a recurrence of the injury but it needs treating with caution for the time being.
Also, all the best to Phil Robertson (another Otley AC runner) who's taking part in the 31 mile Wuthering Hike this weekend. As you can probably tell by the name, it's over the moors around Haworth in Yorkshire.
I wish these long trail races were in summer ... winter is too muddy/slippery for me.
Felt a twinge in my ankle/heel this morning whilst cycling ... I don't think it's a recurrence of the injury but it needs treating with caution for the time being.
Friday, 14 March 2008
Inspiration
I've just found this item on the Multidays website. I'm not religious as such but I must admit that I do find things like this inspiring.
It is titled 'The Ultrarunner's Prayer' and can be found at http://www.multidays.com/html/training/soul/ultrarunners_prayer.htm
It is titled 'The Ultrarunner's Prayer' and can be found at http://www.multidays.com/html/training/soul/ultrarunners_prayer.htm
Thursday, 13 March 2008
Back To Normal ... And Looking Good
Thank you William for the comment on my previous post ... it's always nice to know there's nothing seriously wrong with me (don't tell my family though ...).
On Wednesday everything returned to normal regarding training (well, rehab following ankle injury).
This afternoon I've been out for 55 mins and need to seriously start looking at where I go next week as it looks increasingly likely that I'll need to change from rehab to training proper.
Lots to think about though: running, cycling, strength training, eccentric achilles stretches, general flexibility, achilles massage, use of ice before and after running/cycling, colostrum intake, diet ... and now compression clothing.
Glad to report that the weight is also down below 60kg for the first time this year, aiming for around 58kg.
On Wednesday everything returned to normal regarding training (well, rehab following ankle injury).
This afternoon I've been out for 55 mins and need to seriously start looking at where I go next week as it looks increasingly likely that I'll need to change from rehab to training proper.
Lots to think about though: running, cycling, strength training, eccentric achilles stretches, general flexibility, achilles massage, use of ice before and after running/cycling, colostrum intake, diet ... and now compression clothing.
Glad to report that the weight is also down below 60kg for the first time this year, aiming for around 58kg.
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