Beware David (Waterman) I am about to engage in race-based navel gazing .. avert your eyes now ...
I would like to get sub 1:30 this weekend during the MK half (one of my goals for the year) so am figuring out my strategy. It'll involve a beer on the pre-race night as normal but mainly it'll involve me trying to maintain a steady 6:50 min /mile pace throughout. This should get me in within 1:29:30. I figure steady pace is the best strategy rather than starting slow and getting quicker or something like that.
What kind of strategy do other folk approach half marathons with? How did other folk manage to get their first sub 1:30 time? (probably by not having a beer the night before the race but I don't want to hear that).
Friday, 29 February 2008
Thursday, 28 February 2008
Easy run round MK
Route: one of the routes around MK I can't remember
Distance: 6.44 miles
Went out for a very easy run last night to get some running in my legs before the MK half marathon this weekend. The weather was pleasant, as was the company. I always talk too much during these runs and as a consequence can only remember 100 metres out from the leisure centre where we start before it each route becomes a conversational blur.
Here's a map of the route if you know MK:
The medical emergency with my wife appears to be over (fingers crossed) so I'll try a tempo run tomorrow night then do nothing till the half on Sunday. I usually don't run for the 2 days before a race but as I'm not doing anything tonight (Thursday) I'll make an exception this time.
Then hopefully it'll be back to training in earnest next week.
Wednesday, 27 February 2008
Medical emergency!
Life happens and you've got to shelve the training to prioritise the important things i.e. family.
My wife took ill on Sunday night so I took her to A&E on Monday morning along with our baby daughter. Her folks live in Queensland and mine in Cumbernauld near Glasgow (yes, a slightly odd pairing) and boy do you really notice the fact that you are nowhere near family when a medical emergency occurs. You're on your own!
I took the day off work and turned into dad on the one hand / carer on the other. Bit odd turning to my daughter and making daft noises then turning to my wife the next second and comforting her through pain. A split personality required.
Anyhoo we're not entirely sure what it was (and I'm not going to divulge my wife's medical secrets on the web!) but she was assessed for surgery and luckily discharged with drugs and a sort of management plan. She's at home now recuperating and I'm juggling caring, work and training. Training has had to slip off the back end though as the lowest priority but I should manage a run tonight (easy) and another tomorrow (tempo) then I'll rest till the MK half marathon on Sunday.
Phewft, quite a tough few days all in all.
My wife took ill on Sunday night so I took her to A&E on Monday morning along with our baby daughter. Her folks live in Queensland and mine in Cumbernauld near Glasgow (yes, a slightly odd pairing) and boy do you really notice the fact that you are nowhere near family when a medical emergency occurs. You're on your own!
I took the day off work and turned into dad on the one hand / carer on the other. Bit odd turning to my daughter and making daft noises then turning to my wife the next second and comforting her through pain. A split personality required.
Anyhoo we're not entirely sure what it was (and I'm not going to divulge my wife's medical secrets on the web!) but she was assessed for surgery and luckily discharged with drugs and a sort of management plan. She's at home now recuperating and I'm juggling caring, work and training. Training has had to slip off the back end though as the lowest priority but I should manage a run tonight (easy) and another tomorrow (tempo) then I'll rest till the MK half marathon on Sunday.
Phewft, quite a tough few days all in all.
Tuesday, 26 February 2008
Long run along Ridgeway national trail
Route: Pitstone Hill to Coombe Hill and back
Terrain: trail and a few sections on road
Distance: 22.79 miles
Ascent: 1786'
Descent: 1803'
Total time: 03:30:24
Pace: 9:14 (avg), 8:35 (fastest), 10:39 (slowest)
Went out for a long (23 mile) training run on Sunday covering the same Pitstone Hill to Coombe Hill and back again route that I did last week. The time was slightly quicker (03:30) but improving time wasn't the aim - just getting the miles in the legs. The route is described in a previous posting so I won't repeat here and you can read about the national trail I follow here - http://www.nationaltrail.co.uk/ridgeway/index.asp
I had a sore throat which I think I caught from my baby daughter Eilidh so wasn't sure about running but did it anyway. The first few sweaty miles confirmed the presence of a cold but writing this blog a few days afterwards I've not got worse so the gamble paid off. Phweft. Sometimes you can end up with a real stonker of a cold if you train at the wrong time in the spread of the virus.
On the way back I met a friendly looking Staffy terrier which I said hello to. The owner, a lanky looking old fella, asked how far I was going and as we started to converse it became apparent he was an ex-ultra distance runner / walker - a member of the LDWA. We exchanged a few tales and he gave me some useful tips on downhill running technique. I'm often overtaken going down despite being pretty strong going up so was glad to receive the advice. I tried the technique out on the last sections of run and it appeared to work - basically lean into the descent and sort of fall with your feet pointing slightly out as this prevents you from braking!
Terrain: trail and a few sections on road
Distance: 22.79 miles
Ascent: 1786'
Descent: 1803'
Total time: 03:30:24
Pace: 9:14 (avg), 8:35 (fastest), 10:39 (slowest)
Went out for a long (23 mile) training run on Sunday covering the same Pitstone Hill to Coombe Hill and back again route that I did last week. The time was slightly quicker (03:30) but improving time wasn't the aim - just getting the miles in the legs. The route is described in a previous posting so I won't repeat here and you can read about the national trail I follow here - http://www.nationaltrail.co.uk/ridgeway/index.asp
I had a sore throat which I think I caught from my baby daughter Eilidh so wasn't sure about running but did it anyway. The first few sweaty miles confirmed the presence of a cold but writing this blog a few days afterwards I've not got worse so the gamble paid off. Phweft. Sometimes you can end up with a real stonker of a cold if you train at the wrong time in the spread of the virus.
On the way back I met a friendly looking Staffy terrier which I said hello to. The owner, a lanky looking old fella, asked how far I was going and as we started to converse it became apparent he was an ex-ultra distance runner / walker - a member of the LDWA. We exchanged a few tales and he gave me some useful tips on downhill running technique. I'm often overtaken going down despite being pretty strong going up so was glad to receive the advice. I tried the technique out on the last sections of run and it appeared to work - basically lean into the descent and sort of fall with your feet pointing slightly out as this prevents you from braking!
Friday, 22 February 2008
Off road hill reps (at last!)
Route: Bow Brickhill woods hill
Distance: 4.6 miles (total), 0.41 miles (each rep), 0.52 (warm up + cool down)
Terrain: trail
Ascent / descent: +1185' / - 1185' (total), +109' / -109' (each rep)
Total time: 00:47:13
Rep splits: 4.08, 4.11, 4.13, 4.13, 4.17, 4.15, 4.20, 4.24, 4.20, 4.12
Waahoo it's getting light again as we head towards March which means I can start doing what I like - running off road after work! It is too dark to do hill reps and trail running during winter without going over on your neck so I do mostly road training but boy it's nowhere near as much fun as fleeing through woodland trails or over grassy hills on dirty muddy tracks. Ideally I'd prefer running up and down mountains but Milton Keynes isn't really known for its' alpine landscape so woods and hills it is.
I've located what I reckon is the biggest sustained off road hill near Milton Keynes to do reps on and that's exactly what I did today. A good 1200' of climbing packed into under 50 minutes of training - great.
I left work with glee in my eyes and fell shoes on my feet and did the session without too much bother but I was definitely feeling the climbs by the last 2 reps - lungs beginning to burn, heart going like the clappers and quads and calves straining nicely. I'll start upping the reps by 2 per session until I reach 15 then will look to improve speed.
Think I might be getting my daughter's cold though. Boo.
Distance: 4.6 miles (total), 0.41 miles (each rep), 0.52 (warm up + cool down)
Terrain: trail
Ascent / descent: +1185' / - 1185' (total), +109' / -109' (each rep)
Total time: 00:47:13
Rep splits: 4.08, 4.11, 4.13, 4.13, 4.17, 4.15, 4.20, 4.24, 4.20, 4.12
Waahoo it's getting light again as we head towards March which means I can start doing what I like - running off road after work! It is too dark to do hill reps and trail running during winter without going over on your neck so I do mostly road training but boy it's nowhere near as much fun as fleeing through woodland trails or over grassy hills on dirty muddy tracks. Ideally I'd prefer running up and down mountains but Milton Keynes isn't really known for its' alpine landscape so woods and hills it is.
I've located what I reckon is the biggest sustained off road hill near Milton Keynes to do reps on and that's exactly what I did today. A good 1200' of climbing packed into under 50 minutes of training - great.
I left work with glee in my eyes and fell shoes on my feet and did the session without too much bother but I was definitely feeling the climbs by the last 2 reps - lungs beginning to burn, heart going like the clappers and quads and calves straining nicely. I'll start upping the reps by 2 per session until I reach 15 then will look to improve speed.
Think I might be getting my daughter's cold though. Boo.
Thursday, 21 February 2008
Chilly half asleep easy run
Route: Three Locks canal route
Distance: 6.25 miles
Terrain: path
Ascent / descent: +31' / - 32 '
Total time: 00:51:51
SportTracks splits: 8:28, 8:16, 8:19, 8:33, 8:22, 7:59, 7:23 (fast last quarter mile)
Distance: 6.25 miles
Terrain: path
Ascent / descent: +31' / - 32 '
Total time: 00:51:51
SportTracks splits: 8:28, 8:16, 8:19, 8:33, 8:22, 7:59, 7:23 (fast last quarter mile)
Our baby daughter Eilidh has her first cold just now so sleep is virtually non-existent - she keeps waking up with her nose all clogged (aaww). Despite this I got up and went out for an early morning easy run on Wednesday morning then slowly began to fall asleep on the move. I don't really do early morning runs very well.
I live at the far SW corner of Milton Keynes and have easy access (5 min run) to the Grand Union canal which runs from somewhere up north all the way down to London. It is flat but very scenic with lots of ducks, swans, cranes and canal boats with lovely rolling agricultural land all about. Here's a photo of a section mid-way along this run route:
Anyhoo, the run started off well although it was easily sub-zero temperature wise with bits of the canal freezing over. I ran along feeling fine then began to notice I was slowing down when I looked at the 205. Ooops falling asleep wake up Brian and I'd run a bit faster - my aim being to run between 8 min/mile and 8:30 min/mile. This kept happening all the way along the run despite the lovely foggy, crisp wintery scenery and air and the pair of cranes that were flying around. Definitely not an early morning runner me.
I got to work and had a meeting to attend off site later in the day which was a serious endurance battle to remain awake during.
Why do Garmin and SportTracks come up with different measurements?
The short answer is I don't know. I've been trying to figure out whether to use Garmin Training Centre or SportTracks software to schedule my training and analyse data from my newly purchased 205 so have been downloading data from runs onto both programs.
I noticed a difference in pace and indeed in distance ran when I looked at my Tuesday night tempo run data across both. Curious. Garmin had me running faster splits and for a full 8 miles whereas SportTracks had me running slower splits and for less than 8 miles. The difference was pretty significant for some splits e.g. sub 7 min/mile (Garmin) compared to 7:16 min/mile (SportTracks). Why would this be?
How would distance and pace be calculated? Probably using some variant of the high school physics equation speed = distance / time I'd imagine. I'd imagine the process is something like this - the 205 pings satellites every second or so to record where I am. By interpolating the distance in a straight line between every location (co-ordinates) recorded and dividing this by time the 205 could work out pace. When downloaded to the software the average pace per mile could be worked out easily along with other info. I'd imagine these calculations to be independent of the software employed. But apparently not so.
Here are the distances and total times taken for the runs I've used my 205 on so far:
Green indicates the largest distance or time measurement. In only one run did both Garmin and SportTracks agree, and that was for total time taken. Why on earth would the time measurement vary between software? Really don't know that one.
A curious thing is that there is no obvious pattern to the variation. Garmin measures higher distances and times sometimes whilst SportTracks other times. If anyone has a clue why I'd like to know - please post a comment.
The only reason I can think of is that the way Garmin interpolates between GPS co-ordinates taken during a run and stored on the 205 is not the same as the way SportTracks does. But this doesn't explain why total run time would vary. Hmm.
Does any of this matter?
For long runs, no. Consistent pace and total mileage matter but a few seconds here or there is irrelevant.
For tempo and interval runs yes it does matter. I use the 205 to set a mile alert and to automatically lap at 1 mile intervals during tempo runs. I adjust my pace according the 205 readout and structure the whole run according to when I hear the mile alerts. For interval runs you run fast for set distance or time then run slow. If you use software (i.e. SportTracks) which does not divide your run into efforts (by distance or time) the same way that the 205 measures them during the run you cannot properly adjust your performance mid-run (i.e. speed up or slow down if you are off target pace).
What will I do? I will use the 205 and SportTracks for all runs (long and easy) except for tempo and intervals where I will use the Garmin Training Centre. Bit of a pain that I'll have to straddle 2 bits of software but c'est la vie I guess unless anyone can suggest a fix?
I noticed a difference in pace and indeed in distance ran when I looked at my Tuesday night tempo run data across both. Curious. Garmin had me running faster splits and for a full 8 miles whereas SportTracks had me running slower splits and for less than 8 miles. The difference was pretty significant for some splits e.g. sub 7 min/mile (Garmin) compared to 7:16 min/mile (SportTracks). Why would this be?
How would distance and pace be calculated? Probably using some variant of the high school physics equation speed = distance / time I'd imagine. I'd imagine the process is something like this - the 205 pings satellites every second or so to record where I am. By interpolating the distance in a straight line between every location (co-ordinates) recorded and dividing this by time the 205 could work out pace. When downloaded to the software the average pace per mile could be worked out easily along with other info. I'd imagine these calculations to be independent of the software employed. But apparently not so.
Here are the distances and total times taken for the runs I've used my 205 on so far:
Green indicates the largest distance or time measurement. In only one run did both Garmin and SportTracks agree, and that was for total time taken. Why on earth would the time measurement vary between software? Really don't know that one.
A curious thing is that there is no obvious pattern to the variation. Garmin measures higher distances and times sometimes whilst SportTracks other times. If anyone has a clue why I'd like to know - please post a comment.
The only reason I can think of is that the way Garmin interpolates between GPS co-ordinates taken during a run and stored on the 205 is not the same as the way SportTracks does. But this doesn't explain why total run time would vary. Hmm.
Does any of this matter?
For long runs, no. Consistent pace and total mileage matter but a few seconds here or there is irrelevant.
For tempo and interval runs yes it does matter. I use the 205 to set a mile alert and to automatically lap at 1 mile intervals during tempo runs. I adjust my pace according the 205 readout and structure the whole run according to when I hear the mile alerts. For interval runs you run fast for set distance or time then run slow. If you use software (i.e. SportTracks) which does not divide your run into efforts (by distance or time) the same way that the 205 measures them during the run you cannot properly adjust your performance mid-run (i.e. speed up or slow down if you are off target pace).
What will I do? I will use the 205 and SportTracks for all runs (long and easy) except for tempo and intervals where I will use the Garmin Training Centre. Bit of a pain that I'll have to straddle 2 bits of software but c'est la vie I guess unless anyone can suggest a fix?
Wednesday, 20 February 2008
Tempo run round Furzton Lake
Route: Furzton Lake circuit
Distance: 8 miles
Terrain: path
Ascent: ~100'
Total time: 01:01:14
Garmin splits: 8:43 (warm-up), 6:58, 7:01, 7:00, 6:57, 7:00, 6:55, 10:34 (cool-down)
SportTracks splits: 8:46 (warm-up), 6:59, 7:05, 7:03, 6:58, 7:02, 7:16, 10:02 (cool-down)
Another freezing fog bound night last night for my weekly tempo run round Furzton Lake. It didn't look like it was windy but with the temperature below zero (the lake was freezing over in the shallows) the slightest breeze was bone chilling. Good motivation for running fast.
I felt much stronger running this week than last and my splits were faster and more consistent as a result. I think a huge part of running faster is training your body to a particular tempo or cadence and keeping good form. I did find my pace dropped when I began to not concentrate on form so I've not quite drilled it into the nerve pathways yet.
I can see me keeping up a sub 7 min/mile pace for the MK half marathon in ~ 10 days time but it might be a challenge for me to get sub 1:30 overall. If so I'll keep up the tempo runs and crack it by the end of the year.
I have started using SportTracks to store and analyse the data from my Garmin after Marco tipped me off about it. He's been a great help in answering questions - thanks! Good excuse for him (and me) to email about non-work related issues. Being able to link directly to Google Earth is great and now I can see how to see your splits the software is definitely better than Garmin's training centre. It also measures ascent more accurately - Garmin was off by over 100%.
However the splits calculated by SportTracks and Garmin don't tally even though they are both using the same data downloaded from the 205. Not sure why this is or which one is more accurate so I've included both sets of splits above.
I am tending to think that Garmin is more reliable, not just because it makes me look faster but because I ran the last fast split at sub 7 min/mile pace (checking my 205 as I ran) so I don't really understand why SportTracks calculated well over 7 min/mile. I'll investigate and see if I come up with anything.
Sunday, 17 February 2008
Long run along Ridgeway
Route: Pitstone Hill to Coombe Hill and back
Terrain: trail and a few sections on road
Distance: 22.74 miles
Ascent: 1788'
Descent: 1814'
Total time: 03:31:57
Pace: 9:19 (avg), 8:31 (fastest), 10:24 (slowest)
It was -3 C outside with bright blue skies and wall to wall sunshine for my long run today. Marvellous. Solid frozen ground with sun that feels like summer, a great combination.
I ran one of my out and back routes along the Ridgeway national trail. It is an 87 mile trail that runs from the Chilterns to rolling countryside SW of the Thames in Wiltshire (http://www.nationaltrail.co.uk/ridgeway/index.asp). There is an ultra organised by the TRA along it every August bank holiday weekend - a local long ultra - really must enter it!
I started at Pitstone Hill at the eastern end of the Ridgeway and ran to Coombe Hill, just west of the lovely town of Wendover and overlooking the Prime Minister's country retreat of Chequers.
Pitstone Hill:
Coombe Hill (looking north):
I felt strong as I started and this continued througout the run. There are a fair number of sharp climbs which caused my pace to vary but I looked to maintain an average pace between 9 and 9:30 mins per mile. I figure if I am used to this pace then dropping to 10 or 11 in the WHWR will seem easier. I managed the whole run on only 1 litre of water, carried in 2 x 500ml bottles on the hio belt and didn't feel at all dehydrated which could have been because of the cold.
Bekele's 2 mile record at Birmingham
Kirstin (wife), Eilidh (daughter) and myself caught the train up to Birmingham yesterday to see the Norwich Union Grand Prix, and in particular to see Bekele's attempt on the world 2 mile record. It was Eilidh's first time on the train and she slept through the whole thing on the way there. She was pretty freaked out though by the noise in the stadium so Kirstin and I had to take turns looking after her outside. She calmed down though and we both got to watch Bekele's attempt.
He was obviously giving it quite some effort but boy does he make it look easy. Such good form at pace - very relaxed and fluid. His attempt was successful and he stole the record from Gebreselassie by 0.34 seconds. I find these guys really pretty amazing. Here's me puffing away to get a consistent half marathon pace of 6:52 and he runs 2 miles without much sweat at just over 4 miles per minute pace. If only!
Eilidh kicked off big style on the way back so by the time we got her calmed down I was much in the mood for beer and my wife in the mood for chocolate.
He was obviously giving it quite some effort but boy does he make it look easy. Such good form at pace - very relaxed and fluid. His attempt was successful and he stole the record from Gebreselassie by 0.34 seconds. I find these guys really pretty amazing. Here's me puffing away to get a consistent half marathon pace of 6:52 and he runs 2 miles without much sweat at just over 4 miles per minute pace. If only!
Eilidh kicked off big style on the way back so by the time we got her calmed down I was much in the mood for beer and my wife in the mood for chocolate.
Friday, 15 February 2008
Weights session at gym
Did my once a fortnight weights session at the gym last night immediately after seeing my physio Simon. I'm always a bit suspicious of exercising immediately after a good muscle pummelling by him but he reckoned there'd be no harm done.
My right ham and glute are really obviously weaker than my left when I do single leg presses and the difference isn't getting smaller (yet). Simon reckoned it'd take at least 6 weeks of exercising the right ham and glute to correct the weakness and difference between legs.
Ah well, more lycra based gym sessions on the horizon. Not that I wear lycra. Honest. Fluoro spandex only for me.
Spandex. What a material.
My right ham and glute are really obviously weaker than my left when I do single leg presses and the difference isn't getting smaller (yet). Simon reckoned it'd take at least 6 weeks of exercising the right ham and glute to correct the weakness and difference between legs.
Ah well, more lycra based gym sessions on the horizon. Not that I wear lycra. Honest. Fluoro spandex only for me.
Spandex. What a material.
Thursday, 14 February 2008
Tempo run
Route: Furzton Lake circuit
Distance: 8 miles
Terrain: path
Ascent: 0' - 215' (the lowest and largest estimate of ascent using different GPS software)
Total time: 01:00:53
Splits: 8:48 (warm-up), 7:02, 7:05, 7:05, 7:05, 7:08, 6:51, 9:45 (cool-down)
The fog was heavy as I drew into the car park at Furzton Lake in MK for my first go at a tempo run using the Garmin to measure distance (mile splits) and pace. I have a goal for 2008 to get sub 1:30 in a half marathon, my existing best time being 1:31:42. To do this I'll have to run consistently 6:52 or faster a mile - a fairly tough call.
http://www.geograph.org.uk/photo/1242
I ran for a mile to warm up at an easy pace round the Lake, which must be about 1.3 miles around the edge then started to up the pace. I could hold 6:52 for some of the time but tended to slip back to just over 7 mins per mile so I've got some work to do to reach my goal. My last tempo lap was run at 6:51 which was good but keeping this pace for 13.1 miles will be a challenge. My first half of the year is the MK half at the beginning of March so I'll have a crack then.
Still having some difficulty getting a decent ascent measure from my Garmin 205. Marco (fellow blogger - thanks for the tip) suggested using SportTracks software (http://www.zonefivesoftware.com/SportTracks/) with a NASA map plug-in to correct elevation measurements rather than the Garmin software provided with the 205.
It does seem to give a much better estimate of ascent for most routes e.g. a route I guesstimated to be 750' was measured by Garmin software as 1945' and by SportTracks as 719'. However for this route it estimated an ascent of 0', which is just not right. Garmin estimate 215' which might be a little on the high side but is definitely more accurate than 0.
Distance: 8 miles
Terrain: path
Ascent: 0' - 215' (the lowest and largest estimate of ascent using different GPS software)
Total time: 01:00:53
Splits: 8:48 (warm-up), 7:02, 7:05, 7:05, 7:05, 7:08, 6:51, 9:45 (cool-down)
The fog was heavy as I drew into the car park at Furzton Lake in MK for my first go at a tempo run using the Garmin to measure distance (mile splits) and pace. I have a goal for 2008 to get sub 1:30 in a half marathon, my existing best time being 1:31:42. To do this I'll have to run consistently 6:52 or faster a mile - a fairly tough call.
http://www.geograph.org.uk/photo/1242
I ran for a mile to warm up at an easy pace round the Lake, which must be about 1.3 miles around the edge then started to up the pace. I could hold 6:52 for some of the time but tended to slip back to just over 7 mins per mile so I've got some work to do to reach my goal. My last tempo lap was run at 6:51 which was good but keeping this pace for 13.1 miles will be a challenge. My first half of the year is the MK half at the beginning of March so I'll have a crack then.
Still having some difficulty getting a decent ascent measure from my Garmin 205. Marco (fellow blogger - thanks for the tip) suggested using SportTracks software (http://www.zonefivesoftware.com/SportTracks/) with a NASA map plug-in to correct elevation measurements rather than the Garmin software provided with the 205.
It does seem to give a much better estimate of ascent for most routes e.g. a route I guesstimated to be 750' was measured by Garmin software as 1945' and by SportTracks as 719'. However for this route it estimated an ascent of 0', which is just not right. Garmin estimate 215' which might be a little on the high side but is definitely more accurate than 0.
Tuesday, 12 February 2008
3 minute effort speed session
Effort interval: 3 minutes
Rest interval: 1 minute
Number of reps: 7
Splits (pace & distance): 6:25 mins/mile (0.48 miles), 5:55 (0.51), 6:25 (0.47), 5:59 (0.50), 6:31 (0.46), 6:27 (0.46), 6:06 (0.49)
Went out with the running club last night (Monday) despite definite tightness in my hamstring. We opted for 3 mile efforts with a 1 minute rest round Furzton Lake in Milton Keynes. The run was good with just Ryan and myself out front. He is a fast runner (10k races are a long distance for him) and is always just ahead of me unless we do 9 or 10 reps in which case my endurance training seems to help me. Nothing different last night but I do enjoy running with him - he makes me stretch it out that bit more and he is a really nice, friendly guy. He is training for the London just now as his first ever marathon - good luck if you read this!
Quite pleased with my splits although I was probably running at >80% effort for some of the time. Not quite sure how to get faster whilst still training for ultras. I suspect getting faster will come gradually (it has been so over the past few years) and that my long distance training is probably the main constraint - developing a balance between fast and slow twitch fibres is probably not easy physiologically.
On an aside, there are certain routes that seem to have more kids hanging around on them. They almost invariably start running and shouting at us so I usually invite them to continue with the aim of encouraging them to think about running. A few younger lads (< 12 years old) tried to outpace last night and gave us a fair run it has to be said, but they never last more than a few hundred metres.
Having grown up in Glasgow I can easily say the teenagers down in Milton Keynes are super polite in comparison. No bottle or can throwing at all, not even a small stick or a swear word.
Rest interval: 1 minute
Number of reps: 7
Splits (pace & distance): 6:25 mins/mile (0.48 miles), 5:55 (0.51), 6:25 (0.47), 5:59 (0.50), 6:31 (0.46), 6:27 (0.46), 6:06 (0.49)
Went out with the running club last night (Monday) despite definite tightness in my hamstring. We opted for 3 mile efforts with a 1 minute rest round Furzton Lake in Milton Keynes. The run was good with just Ryan and myself out front. He is a fast runner (10k races are a long distance for him) and is always just ahead of me unless we do 9 or 10 reps in which case my endurance training seems to help me. Nothing different last night but I do enjoy running with him - he makes me stretch it out that bit more and he is a really nice, friendly guy. He is training for the London just now as his first ever marathon - good luck if you read this!
Quite pleased with my splits although I was probably running at >80% effort for some of the time. Not quite sure how to get faster whilst still training for ultras. I suspect getting faster will come gradually (it has been so over the past few years) and that my long distance training is probably the main constraint - developing a balance between fast and slow twitch fibres is probably not easy physiologically.
On an aside, there are certain routes that seem to have more kids hanging around on them. They almost invariably start running and shouting at us so I usually invite them to continue with the aim of encouraging them to think about running. A few younger lads (< 12 years old) tried to outpace last night and gave us a fair run it has to be said, but they never last more than a few hundred metres.
Having grown up in Glasgow I can easily say the teenagers down in Milton Keynes are super polite in comparison. No bottle or can throwing at all, not even a small stick or a swear word.
Dovedale 10 mile walk
Up at 06:15 on a Sunday ... groan ... I took a group of Explorer Scouts out for a days walking in the southern reaches of the Peak District. The 10 mile route ran from Dovedale up through Wolfcotesdale then back round in a loop to finish in Dovedale. It took about 1.5 hours to get there from Milton Keynes but it was worth it for the blue skies, crisp air and lovely scenery.
The southern peaks are a funny landscape - rolling agriculture punctuated by deep carved dales, which in effect create hills, particularly if you are the bottom. Good for running, not that the Explorers were up for any of that!
The southern peaks are a funny landscape - rolling agriculture punctuated by deep carved dales, which in effect create hills, particularly if you are the bottom. Good for running, not that the Explorers were up for any of that!
Saturday, 9 February 2008
First run with Garmin Forerunner 205
Route: Great Brickhill - Heath & Reach - Leighton Buzzard
Distance: 16 miles
Terrain: road and canal towpath
Ascent: 1945 feet
Total time: 02:15:00
Splits: 8:27, 8:41, 9:04, 8:34, 8:39, 8:50, 8:44, 8:54, 8:41, 8:13, 8:06, 8:06, 8:09, 8:06, 8:05, 7:34
My new Garmin Forerunner 205 arrived on Thursday and I've been dying to try it out since. Friday is a rest day so I waited till today to try out. Time was tight today so rather than a 20 mile off road route I chose something shorter that I could do straight from the house with no driving.
The Garmin was great - to be honest I was quite surprised at how variable my pace can be if I'm not paying attention so the Garmin will come in very handy here. But when I got back to the house I saw it had registered my route as containing 1945' of ascent! All my routes are hilly but I was really surprised by this. I thought maybe 750' maximum but I could be wrong - there is one major ascent but lots of undulation. Anyone know anything about the ascent measurement accuracy of the Garmin 205? If this training run really was 1945' of ascent then I'd reckon the Mickleden Straddle fell race must be at least 2500', if not more.
Anyhoo here's a photo of me preparing for the run. Not really that exciting but it spices up the text. Too much text on blog = a bit boring, at least visually.
Distance: 16 miles
Terrain: road and canal towpath
Ascent: 1945 feet
Total time: 02:15:00
Splits: 8:27, 8:41, 9:04, 8:34, 8:39, 8:50, 8:44, 8:54, 8:41, 8:13, 8:06, 8:06, 8:09, 8:06, 8:05, 7:34
My new Garmin Forerunner 205 arrived on Thursday and I've been dying to try it out since. Friday is a rest day so I waited till today to try out. Time was tight today so rather than a 20 mile off road route I chose something shorter that I could do straight from the house with no driving.
The Garmin was great - to be honest I was quite surprised at how variable my pace can be if I'm not paying attention so the Garmin will come in very handy here. But when I got back to the house I saw it had registered my route as containing 1945' of ascent! All my routes are hilly but I was really surprised by this. I thought maybe 750' maximum but I could be wrong - there is one major ascent but lots of undulation. Anyone know anything about the ascent measurement accuracy of the Garmin 205? If this training run really was 1945' of ascent then I'd reckon the Mickleden Straddle fell race must be at least 2500', if not more.
Anyhoo here's a photo of me preparing for the run. Not really that exciting but it spices up the text. Too much text on blog = a bit boring, at least visually.
Friday, 8 February 2008
10 mile bike time trial
I saw the physio yesterday and wanted to exercise afterwards but nothing with significant joint or muscle impact i.e. no running. So ... I thought I'd try the 10 mile time trial circuit set up on the racing bike at my work gym. To warm up I did 10 minutes on the climbing machine then hit the bike, wearing not an ounce of lycra I hasten to add.
I thought my attempt on Tuesday resulted in serious quad burn after a few minutes as I was recovering from racing but no, the quad burn was still there. I've not sweated as much in a long time but after 00:22:05 I finished the 10 mile undulating course and sat there dripping. The record is just under 18 minutes so I've a bit to go yet.
I then did some rowing and stomach work before heading home to see our slighly crazy daughter Eilidh, who had her first vaccinations yesterday. Here she is looking happy / demented ...
I thought my attempt on Tuesday resulted in serious quad burn after a few minutes as I was recovering from racing but no, the quad burn was still there. I've not sweated as much in a long time but after 00:22:05 I finished the 10 mile undulating course and sat there dripping. The record is just under 18 minutes so I've a bit to go yet.
I then did some rowing and stomach work before heading home to see our slighly crazy daughter Eilidh, who had her first vaccinations yesterday. Here she is looking happy / demented ...
Thursday, 7 February 2008
Mid-week easy run
Route: one of the running club routes that I can never remember
Distance: ?
Terrain: footpath
Ascent: ?
Time: 01:07:23
See? I have no idea what distance I ran or how much climb was involved? Clearly I need a Garmin Forerunner. Luckily I've already ordered one and it has been despatched so might be with me by tonight. Hurrah!
I'm really looking forward to being to able to time my mile splits so I can start doing tempo runs properly in the build up to the Milton Keynes half at the beginning of March. Also looking forward to being able to measure ascent more accurately and being able to look at my run data using the software included. All sounds a bit anal and perhaps I'm becoming a spod but I think having the extra info will really help my training across a range of race distances.
Anyhoo, how did the run go? Fine. I think the exercise bike quad burn the night before kicked my legs back into action, and other than still being able to notice that my right ham and glute aren't as strong as the left, everything was fine. This week is an easy week to recover from Mickleden Straddle and I will start upping mileages and introducing tempo runs mid-week starting next week. Looking forward to it!
Distance: ?
Terrain: footpath
Ascent: ?
Time: 01:07:23
See? I have no idea what distance I ran or how much climb was involved? Clearly I need a Garmin Forerunner. Luckily I've already ordered one and it has been despatched so might be with me by tonight. Hurrah!
I'm really looking forward to being to able to time my mile splits so I can start doing tempo runs properly in the build up to the Milton Keynes half at the beginning of March. Also looking forward to being able to measure ascent more accurately and being able to look at my run data using the software included. All sounds a bit anal and perhaps I'm becoming a spod but I think having the extra info will really help my training across a range of race distances.
Anyhoo, how did the run go? Fine. I think the exercise bike quad burn the night before kicked my legs back into action, and other than still being able to notice that my right ham and glute aren't as strong as the left, everything was fine. This week is an easy week to recover from Mickleden Straddle and I will start upping mileages and introducing tempo runs mid-week starting next week. Looking forward to it!
Wednesday, 6 February 2008
Very quick gym cardio session on Roy's new exercise bike
My last meeting of the day over-ran yesterday and I wanted to get back to see little Eilidh (11.5 weeks old now) before she went to sleep for the night, so I did a very quick cardio gym session at my work (Cranfield University). It only lasted 25 minutes but blimey did my quads complain after the race on Sunday.
I thought I'd try the new exercise bike in the gym. It's not your usual affair - more like a proper racing bike but without wheels. Semi-wincingly narrow saddle, gear shift lever (not buttons) and triathlon style handlebars for leaning as if pedalling furiously downhill into a wind. The gym manager Roy is an ageing competitive cyclist ;-) and he has translated a local undulating 10 mile time trial route onto the bike. Apparently the record is around 17 minutes, set by an MSc student who also happens to be some Scottish junior champion. I thought I'd give it a crack.
I warmed up for a minute which involved a lot of groaning (worrying for a warm up) then let rip. Or well at least tried to. I puffed my way round half the course in just over 10 minutes before my quad burn became too much and I had to admit defeat. The fell race certainly took its toll on the old legs! I'll be back sometime soon ...
I finished off with some running on a machine (never that satisfactory really) and a wee bit of rowing. My legs feel quite refreshed today so I'll go out for a run tonight.
I thought I'd try the new exercise bike in the gym. It's not your usual affair - more like a proper racing bike but without wheels. Semi-wincingly narrow saddle, gear shift lever (not buttons) and triathlon style handlebars for leaning as if pedalling furiously downhill into a wind. The gym manager Roy is an ageing competitive cyclist ;-) and he has translated a local undulating 10 mile time trial route onto the bike. Apparently the record is around 17 minutes, set by an MSc student who also happens to be some Scottish junior champion. I thought I'd give it a crack.
I warmed up for a minute which involved a lot of groaning (worrying for a warm up) then let rip. Or well at least tried to. I puffed my way round half the course in just over 10 minutes before my quad burn became too much and I had to admit defeat. The fell race certainly took its toll on the old legs! I'll be back sometime soon ...
I finished off with some running on a machine (never that satisfactory really) and a wee bit of rowing. My legs feel quite refreshed today so I'll go out for a run tonight.
Monday, 4 February 2008
Mickleden Straddle fell race
Distance: 14 miles
Terrain: rocky and grassy trails; rough moorland
Ascent: 2000'
Time: 02:17:32 (previous best 02:21:24)
Position: 46/138
You can't help but think you've gauged the climate wrong when you look around the runners at the start line and can only see 5 other folk wearing shorts.
I got up at 6am yesterday and drove the 2 hours north to Langsett, just outside Sheffield, feeling the wind buffet the car on the motorway. I ran this race last year and suffered badly apres race with dehydration and fatigue so was expecting a tough one, potentially made tougher by the very high winds in the valley. I wondered what it would be like up top where I could make out snow lying in patches. Very windy was the answer!
Photo of part of main climb (Mickleden Edge) - http://www.geograph.org.uk/photo/393464
I started off at an easier pace than last year. The race runs along 1 mile then goes up for an unremitting 300m or so. However, what should have been awkwardly rocky fell track had turned into a semi-frozen slushy stream with deep pools of mud draining the snow melt from the hills, so within 10 minutes I couldn't feel my feet. Feeling did return for a brief 20 minute slot mid race and for the last 20 minutes but other than that I couldn't distinguish toes from feet and they felt just like big blocks. It mucks about with your balance not being able to feel your toes when you are running like a loon over boulders, mud and through slushy puddles!
The ascent didn't kill me this time and I made decent progress on the grassy descent to Howden Reservoir where the lakeside trail gradually ascends in the midst of beautiful Dark Peak scenery. I chatted away to a couple of folk on this stretch which is the easiest lung and quad wise before heading back up Howden Clough for an unremitting 300m climb over tussocky grass, heather moorland and bog. I felt strong climbing and took a couple of folk on this stretch.
Photo down Cranberry Clough towards Howden Reservoir - http://www.geograph.org.uk/photo/424377
The rough moorland of Upper Hey at the top of Howden Clough on the return ascent - http://www.geograph.org.uk/photo/265489
I grabbed some chocolate from the frozen race marshals at the top before running back down the semi-frozen stream. A few runners took me and I kept one at bay until almost the bottom - this kind of pressure is good as it makes you leap, bound and run much faster although it took some concentration not to trip up. I kept running constantly at the bottom of the hill as the course went through the forest on the last mile and gradually caught 1, 2 then 3 of the runners who had passed me on the way down. Their quads were shot I reckon. I upped the pace and gained on two more runners in front of me who I managed to take in a sprint for the last 200m.
I improved my time by just under 4 minutes from last year so one of my 2008 goals achieved already. Hoorah!
The drive back down to Milton Keynes was awful though - aching quads, hams and achilles from fast descending ...
What worked and what do I need to improve?
I started off deliberately slower than last year and kept up a more even pace throughout. Last year I went too fast at the start and died a death on the last 300m descent. It felt a little odd not going faster at the start but the strategy clearly worked. I think I am also just stronger and fitter generally than last year with another year of running under my belt.
To improve? I'll need to move nearer some hills I reckon!
Terrain: rocky and grassy trails; rough moorland
Ascent: 2000'
Time: 02:17:32 (previous best 02:21:24)
Position: 46/138
You can't help but think you've gauged the climate wrong when you look around the runners at the start line and can only see 5 other folk wearing shorts.
I got up at 6am yesterday and drove the 2 hours north to Langsett, just outside Sheffield, feeling the wind buffet the car on the motorway. I ran this race last year and suffered badly apres race with dehydration and fatigue so was expecting a tough one, potentially made tougher by the very high winds in the valley. I wondered what it would be like up top where I could make out snow lying in patches. Very windy was the answer!
Photo of part of main climb (Mickleden Edge) - http://www.geograph.org.uk/photo/393464
I started off at an easier pace than last year. The race runs along 1 mile then goes up for an unremitting 300m or so. However, what should have been awkwardly rocky fell track had turned into a semi-frozen slushy stream with deep pools of mud draining the snow melt from the hills, so within 10 minutes I couldn't feel my feet. Feeling did return for a brief 20 minute slot mid race and for the last 20 minutes but other than that I couldn't distinguish toes from feet and they felt just like big blocks. It mucks about with your balance not being able to feel your toes when you are running like a loon over boulders, mud and through slushy puddles!
The ascent didn't kill me this time and I made decent progress on the grassy descent to Howden Reservoir where the lakeside trail gradually ascends in the midst of beautiful Dark Peak scenery. I chatted away to a couple of folk on this stretch which is the easiest lung and quad wise before heading back up Howden Clough for an unremitting 300m climb over tussocky grass, heather moorland and bog. I felt strong climbing and took a couple of folk on this stretch.
Photo down Cranberry Clough towards Howden Reservoir - http://www.geograph.org.uk/photo/424377
The rough moorland of Upper Hey at the top of Howden Clough on the return ascent - http://www.geograph.org.uk/photo/265489
I grabbed some chocolate from the frozen race marshals at the top before running back down the semi-frozen stream. A few runners took me and I kept one at bay until almost the bottom - this kind of pressure is good as it makes you leap, bound and run much faster although it took some concentration not to trip up. I kept running constantly at the bottom of the hill as the course went through the forest on the last mile and gradually caught 1, 2 then 3 of the runners who had passed me on the way down. Their quads were shot I reckon. I upped the pace and gained on two more runners in front of me who I managed to take in a sprint for the last 200m.
I improved my time by just under 4 minutes from last year so one of my 2008 goals achieved already. Hoorah!
The drive back down to Milton Keynes was awful though - aching quads, hams and achilles from fast descending ...
What worked and what do I need to improve?
I started off deliberately slower than last year and kept up a more even pace throughout. Last year I went too fast at the start and died a death on the last 300m descent. It felt a little odd not going faster at the start but the strategy clearly worked. I think I am also just stronger and fitter generally than last year with another year of running under my belt.
To improve? I'll need to move nearer some hills I reckon!
Friday, 1 February 2008
A weak right leg
Saw the physio yesterday about my shin niggle and my longer term right hamstring and glute problems. It is difficult to separate out whether my problems are a consequence of having a weaker ham and glute on that side or vice versa. Anyhoo he reckons I'm more injury prone on that side because of the weakness so I need to strengthen it.
I'm reluctant to add in more gym sessions and take away running sessions from my training plan so he showed me a floor based exercise for ham and glute strengthening. I'll do it every 2nd day for a while and see if it works. Feeling quite positive about the prospects though.
Also tried to convince my wife that I (er we) really need to buy a Garmin Forerunner. I've sown the seeds of interest I think, and am hoping for a positive response over the weekend ...
But first I have the Mickleden Straddle fell race on Sunday up in the Dark Peak. I am looking forward to it but with some trepidation. It is 14 miles with 2000' of ascent and essentially involves running up 1000' then down 1000', along a bit, then up 1000' again and down 1000' again. It took me 02:21:24 last year and I was just outside the top 50% so it's a tough race - fast despite the climbing. Forecast is for heavy snowfall this weekend so the race will be fun!
I'm reluctant to add in more gym sessions and take away running sessions from my training plan so he showed me a floor based exercise for ham and glute strengthening. I'll do it every 2nd day for a while and see if it works. Feeling quite positive about the prospects though.
Also tried to convince my wife that I (er we) really need to buy a Garmin Forerunner. I've sown the seeds of interest I think, and am hoping for a positive response over the weekend ...
But first I have the Mickleden Straddle fell race on Sunday up in the Dark Peak. I am looking forward to it but with some trepidation. It is 14 miles with 2000' of ascent and essentially involves running up 1000' then down 1000', along a bit, then up 1000' again and down 1000' again. It took me 02:21:24 last year and I was just outside the top 50% so it's a tough race - fast despite the climbing. Forecast is for heavy snowfall this weekend so the race will be fun!
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