Route: Great Brickhill road and canal loop
Distance: 8 miles
Terrain: canal towpath and road
Ascent: ~50m
Time: 01:07:40
I upped the pace slightly tonight on my 8 mile mid-week run loop and knocked about 3 minutes off my time last week and think I'll stick at this slightly faster, but still easy pace. As I progress through the months towards June I'll up the pace and add in body speed elements to my mid-week runs.
It was very dark but with a clear sky I could see the stars and they were great. The route involves running on a road for a bit which I don't like - I much prefer when it gets a little lighter and I can hit the woods in the evening.
Anyhoo, my knee twinged a wee bit so the shin problem isn't completely gone yet. I should have known! No real bother though.
Wednesday, 30 January 2008
Goodbye shin problems and a gym strength session
I realised in the shower yesterday (don't ask me why) that I didn't have any shin or knee twinges during the speed session on Monday. Great news! Hoorah. I thought I'd be in for a good month of niggling twinges.
My right ham isn't quite right though. It's tight along with some tightness in the glute - a long term niggle for me. I'm seeing my physio this week so I'll get him to work on it again.
Anyhoo, back to the training. I do a gym strength session every 2 weeks to reduce load on knees and ensure I have decent lower and upper body strength, including midriff. From Rannoch Moor onwards in the WHWR2007 my intercostal muscles and ribs were really sore from the slight torsion that happens every step when running. After hours and hours I guess they just get sore but I'd like to strengthen these areas in prep for this year.
I try to keep a high heart rate in the gym workout by doing exercises in groups of 5 with no breaks then having a 30 second breather to set up the next exercise. The groups of 5 have 1 leg and 1 upper body exercise and alternate leg - upper body - leg - upper body - leg so that I focus on legs more than upper body (appropriate for running I reckon). Each exercise within a group is done at a weight that means I can get 15 reps out. If I can get more I increase the weight next time.
The session went like this (numbers = number of sets at 15 reps each):
Single leg press x 3, bench press x 2
Break
Single leg press x 3, pull-ups x 2
Break
Single leg raise (top 15 degrees only) x 3, shoulder dumbell raise x 2
Break
Seated calf push x 3, seated row x 2
Break
Single leg raise (whole lift) x 3, Dips x 2
Break
Seated calf raise x 3, hammercurls x 2
Break
I then do a midriff routine consisting of:
Leg raises x 30 (the one where you dangle and lift your legs up straight in front of you)
Back hyperextensions x 15
Crunches x 25
Back hyperextensions x 15
Sit ups twisting to the side x 15 each side
Back hyperextensions x 15
Lateral dumbell lifts x 15 each side (hold dumbell in one hand and bend to the side)
All went well but I definitely notice on the single leg press that my right leg (where ham problem is) is weaker than my left. I'll try to gradually rectify this over the next couple of months.
My right ham isn't quite right though. It's tight along with some tightness in the glute - a long term niggle for me. I'm seeing my physio this week so I'll get him to work on it again.
Anyhoo, back to the training. I do a gym strength session every 2 weeks to reduce load on knees and ensure I have decent lower and upper body strength, including midriff. From Rannoch Moor onwards in the WHWR2007 my intercostal muscles and ribs were really sore from the slight torsion that happens every step when running. After hours and hours I guess they just get sore but I'd like to strengthen these areas in prep for this year.
I try to keep a high heart rate in the gym workout by doing exercises in groups of 5 with no breaks then having a 30 second breather to set up the next exercise. The groups of 5 have 1 leg and 1 upper body exercise and alternate leg - upper body - leg - upper body - leg so that I focus on legs more than upper body (appropriate for running I reckon). Each exercise within a group is done at a weight that means I can get 15 reps out. If I can get more I increase the weight next time.
The session went like this (numbers = number of sets at 15 reps each):
Single leg press x 3, bench press x 2
Break
Single leg press x 3, pull-ups x 2
Break
Single leg raise (top 15 degrees only) x 3, shoulder dumbell raise x 2
Break
Seated calf push x 3, seated row x 2
Break
Single leg raise (whole lift) x 3, Dips x 2
Break
Seated calf raise x 3, hammercurls x 2
Break
I then do a midriff routine consisting of:
Leg raises x 30 (the one where you dangle and lift your legs up straight in front of you)
Back hyperextensions x 15
Crunches x 25
Back hyperextensions x 15
Sit ups twisting to the side x 15 each side
Back hyperextensions x 15
Lateral dumbell lifts x 15 each side (hold dumbell in one hand and bend to the side)
All went well but I definitely notice on the single leg press that my right leg (where ham problem is) is weaker than my left. I'll try to gradually rectify this over the next couple of months.
Tuesday, 29 January 2008
Lamp-post speed session
Went out with the club (Shenley Striders) on Monday, our interval session night. Chris suggested running lamp-posts - essentially running at 80% effort for the distance between 2 lamp-posts then jogging for 1 lamp-post on the way out. On the return journey we ran for 3, jogged for 1. Then back out running for 4, jogging for 1 , with run for 3, jog for 1 on the return leg. Finally we ran for 2, jogged for 1 on the way out and ran for 12 and jogged for 1 on the way back. Total session time was about 1 hour.
I injured my hamstring doing lamp-post speed training last September so wasn't overly enamoured with the idea but did it anyway, taking special care when accelerating and decelerating. My hamstring was a bit sore from Friday's long run but it didn't get worse. Good news and it feels fine today after a night of rest although the legs are a bit 'exercise tender'.
Over the past 6 months I've really noticed the improvement in lung capacity that speed training brings. There's been an interesting thread on the WHWR forum on the benefits of speed training and a fair amount of concern about injury risk but the overall consensus seems to be that speed training is useful, but needs to be approached with caution for ultra training.
I injured my hamstring doing lamp-post speed training last September so wasn't overly enamoured with the idea but did it anyway, taking special care when accelerating and decelerating. My hamstring was a bit sore from Friday's long run but it didn't get worse. Good news and it feels fine today after a night of rest although the legs are a bit 'exercise tender'.
Over the past 6 months I've really noticed the improvement in lung capacity that speed training brings. There's been an interesting thread on the WHWR forum on the benefits of speed training and a fair amount of concern about injury risk but the overall consensus seems to be that speed training is useful, but needs to be approached with caution for ultra training.
Sunday, 27 January 2008
Long(ish) run in the woods
Route: Aspley Heath and Brickhill Woods
Distance: 18 miles
Terrain: hilly forest trail
Ascent: 250m +
Time: 02:47:21
Went out for my weekend long run on Friday this week as I had said I'd volunteer with the local Explorer Scouts to help tidy up the Milton Keynes hospital gardens over Saturday and Sunday. This went well and was good back exercise! Not sure there are any expected cross training benefits.
The run went well and towards the end of it I could really feel the combination of distance and stiff climb in my quads. Great! The route involves an 11 mile circuit then redoing a 7 mile part of the circuit. The climbs range from 10m to 35m and are pretty stiff so they really get the heart going, particularly when done over and over. This is good strength, lung and anaerobic threshold training mixed in with the longer distance endurance training and I find this combination helps when running up hills in ultras, and shorter events.
I plan to increase my long run distances (up to 25 miles max) then pace over the coming month to build up to the first ultra of the year - the Wuthering Hike in North Yorkshire in mid-March.
My shin problem flared up after 1 mile then disappeared around mile 7 which was odd. I'll continue to ice and see the physio again this week.
Distance: 18 miles
Terrain: hilly forest trail
Ascent: 250m +
Time: 02:47:21
Went out for my weekend long run on Friday this week as I had said I'd volunteer with the local Explorer Scouts to help tidy up the Milton Keynes hospital gardens over Saturday and Sunday. This went well and was good back exercise! Not sure there are any expected cross training benefits.
The run went well and towards the end of it I could really feel the combination of distance and stiff climb in my quads. Great! The route involves an 11 mile circuit then redoing a 7 mile part of the circuit. The climbs range from 10m to 35m and are pretty stiff so they really get the heart going, particularly when done over and over. This is good strength, lung and anaerobic threshold training mixed in with the longer distance endurance training and I find this combination helps when running up hills in ultras, and shorter events.
I plan to increase my long run distances (up to 25 miles max) then pace over the coming month to build up to the first ultra of the year - the Wuthering Hike in North Yorkshire in mid-March.
My shin problem flared up after 1 mile then disappeared around mile 7 which was odd. I'll continue to ice and see the physio again this week.
Friday, 25 January 2008
Shin over-use
Did a 6.5 mile easy pace mid-week run on Wednesday evening then saw my physio yesterday (Thursday) about my niggling knee pain. I see him every 2-3 weeks and find this necessary to prevent injuries and solve my various niggles throughout the year. He cuts a good deal price wise for University staff so he is affordable, and very good.
Anyway, he diagnosed my knee as being a consequence of shin muscle over-use and, correct as ever, when he massaged my right shin it was bloomin' sore. The muscle is tight and as a consequence has been exerting more load on the insert point tendons on the lower outside of the knee. He reckons it will resolve after a few treatments with no particular need to stop training - good news.
If anyone needs a really good sports therapist and lives in the Bedford / Milton Keynes area look up Simon Gaywood. He's also a national level competitive road cyclist.
Anyway, he diagnosed my knee as being a consequence of shin muscle over-use and, correct as ever, when he massaged my right shin it was bloomin' sore. The muscle is tight and as a consequence has been exerting more load on the insert point tendons on the lower outside of the knee. He reckons it will resolve after a few treatments with no particular need to stop training - good news.
If anyone needs a really good sports therapist and lives in the Bedford / Milton Keynes area look up Simon Gaywood. He's also a national level competitive road cyclist.
Tuesday, 22 January 2008
Mid-week easy pace run
Route: Great Brickhill road and canal loop
Distance: 8 miles
Terrain: canal towpath and road
Ascent: ~50m
Time: 01:10:51
Went out for the first easy pace training run of the week looking dandy in my new Montane marathon windproof jacket. They manufacture great super lightweight gear and this jacket worked very well - no wind (well except perhaps from me) and not too hot / sweaty.
The run went quite well although I could feel a niggle in my right knee after about 1 mile. It continued on, not getting much worse then went away as I sped up for a fast final 1/2 mile. I'll ice it again tonight and keep an eye on it. Reluctant to take a week off running completely to let it calm down so I'll see if ice will do the job. If it still niggles after the Mickleden Straddle fell race in about 1.5 weeks I'll take some rest time.
Familiar run route along pitch dark canal towpaths and country roads. Easy for the fear to get a grip (what's that noise in the bushes ... ?) but I am almost certainly the daftest person for quite a distance running in the dark with a headtorch. Likely to scare other folk.
Plan is to run midweek runs at an easy-moderate pace and focus speed and hill work into specific sessions then start interspersing faster mid-week runs later on. This has proved a successful combination in previous years.
Distance: 8 miles
Terrain: canal towpath and road
Ascent: ~50m
Time: 01:10:51
Went out for the first easy pace training run of the week looking dandy in my new Montane marathon windproof jacket. They manufacture great super lightweight gear and this jacket worked very well - no wind (well except perhaps from me) and not too hot / sweaty.
The run went quite well although I could feel a niggle in my right knee after about 1 mile. It continued on, not getting much worse then went away as I sped up for a fast final 1/2 mile. I'll ice it again tonight and keep an eye on it. Reluctant to take a week off running completely to let it calm down so I'll see if ice will do the job. If it still niggles after the Mickleden Straddle fell race in about 1.5 weeks I'll take some rest time.
Familiar run route along pitch dark canal towpaths and country roads. Easy for the fear to get a grip (what's that noise in the bushes ... ?) but I am almost certainly the daftest person for quite a distance running in the dark with a headtorch. Likely to scare other folk.
Plan is to run midweek runs at an easy-moderate pace and focus speed and hill work into specific sessions then start interspersing faster mid-week runs later on. This has proved a successful combination in previous years.
Wendover Woods multi-terrain race
Distance: 5 miles
Terrain: mixed trail and road
Ascent: unknown but probably ~150m
Time: 00:35:21
Position: 23/295
Well here we go, first posting on my blog. Will blogging be cathartic? Will anyone read it? Let's find out ...
I ran the Wendover Woods 5 mile race for the 4th time on Sunday 20th as part of my racing plan for the next 6 months. The plan is to gradually build up the distance raced from 2 miles (2nd January - the excellent Greenmantle Dash fell race) to 5 miles through half-marathon (Mickleden Straddle fell race and Milton Keynes half) to beyond marathon (the first being the Wuthering Hike in mid-March).
The weather was a balmy 12C, much warmer than in previous years where the temperature has been just above zero. Climate change or annual vagary?
The race is essentially run on heavy clay mud tracks, some gravelly paths and a little bit of road. You start at the top of a forested hill and run down it, wiggling here and there following the track with a few stiff but short climbs. Once at the bottom of a forested bowl like feature the route goes along then back up the several hundred feet to the top along more track then hits a road for the last 1/2 mile or so.
I started off a few rows behind the fast lads at the front and gradually overtook folk until I found my place pace wise. Many people were wearing trail shoes like Salomons and were sliding all over the place on the wet clay mud. Anyone with fell shoes seemed to have no problem at all in terms of traction. On the way down I could hear some folk I'd overtaken catching me up but I kept them at bay and avoided being overtaken for the rest of the race. I gradually caught a runner from Aylesbury Vale on the last road section when I ramped it up to come in 23rd out of 295 with a time of 35:21 - about 50 seconds faster than last year. Great news - very pleased.
Terrain: mixed trail and road
Ascent: unknown but probably ~150m
Time: 00:35:21
Position: 23/295
Well here we go, first posting on my blog. Will blogging be cathartic? Will anyone read it? Let's find out ...
I ran the Wendover Woods 5 mile race for the 4th time on Sunday 20th as part of my racing plan for the next 6 months. The plan is to gradually build up the distance raced from 2 miles (2nd January - the excellent Greenmantle Dash fell race) to 5 miles through half-marathon (Mickleden Straddle fell race and Milton Keynes half) to beyond marathon (the first being the Wuthering Hike in mid-March).
The weather was a balmy 12C, much warmer than in previous years where the temperature has been just above zero. Climate change or annual vagary?
The race is essentially run on heavy clay mud tracks, some gravelly paths and a little bit of road. You start at the top of a forested hill and run down it, wiggling here and there following the track with a few stiff but short climbs. Once at the bottom of a forested bowl like feature the route goes along then back up the several hundred feet to the top along more track then hits a road for the last 1/2 mile or so.
I started off a few rows behind the fast lads at the front and gradually overtook folk until I found my place pace wise. Many people were wearing trail shoes like Salomons and were sliding all over the place on the wet clay mud. Anyone with fell shoes seemed to have no problem at all in terms of traction. On the way down I could hear some folk I'd overtaken catching me up but I kept them at bay and avoided being overtaken for the rest of the race. I gradually caught a runner from Aylesbury Vale on the last road section when I ramped it up to come in 23rd out of 295 with a time of 35:21 - about 50 seconds faster than last year. Great news - very pleased.
What worked and what do I need to improve?
I approached the race with a more determined attitude than I've been approaching races with for a good 6 months now and I think it paid dividends. I deliberately attacked hills and sought to overtake people without overstretching myself too early on. So much of performance is influenced by how gee'd up, positive and determined you are pre- and mid-race and I have a tendency not to push hard enough throughout a race. I must work on this aspect.
I think I picked up a slight knee tendon sprain on the 25 mile West Highland Way Race training run organised by John Kynaston just before Christmas. It hasn't really bothered me yet but is niggling away and was noticeable during the race. Will make sure I ice it every night and see my physio this week. Suspect it's just a little bit of ITBS so should clear up without too much bother.
More info on the race here http://www.justracinguk.com/
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