Made it for a session of long intervals - 4 efforts of 1 mile each, with a rest in between each.
A bit disappointed. Pressed wrong button on stopwatch so didn't get a timing for first run, but the others were about 5:58 - 6:10. Last week I managed 5:40 - 5:52 throughout the session.
Was windy for the last part - a head wind. And also I suspect the old favourite - dehydration. But no excuses - that wasn't fast enough. Shame, after Monday's performance.
Thursday, 4 December 2008
Wednesday, 3 December 2008
Shock Absorbing Insoles - The Secret Weapon?
I'm still enjoying (???) and benefitting from the shock abosrbing insoles that I bought from PhysioRoom.com a little while back. The shoes still feel as though they have plenty of life left in them and my recovery time after long runs is minimal. Definitely well worth the investment.
If I ever get around to buying a second set of running shoes (as opposed to replacing the current ones) a new pair of the insoles is definitely a must! Well worth the price - give them a go!
If I ever get around to buying a second set of running shoes (as opposed to replacing the current ones) a new pair of the insoles is definitely a must! Well worth the price - give them a go!
Monday, 1 December 2008
Getting the log back on track
Training isn't going too badly, documenting it is!
Did the same run as about 3 weeks ago today. Or near enough. Added an extra corner to it, which increased the distance slightly. But it was a freezing day! Turned off the rough ground a little earlier to avoid the swamp like bit and the wind was so strong in my face, that I heade in land to avoid running along the beach. Gentler route, but I expect slightly further distance as I had to work over to rejoin the coast road later.
End result, well apart from drinking a lot less fluid, was 4½ minutes faster, at 2:20:30. Pleased with that - the whole run definitely felt a lot easier.
Plan for next week is to combine this route, missing the sanddunes, with another route, to build up the time. That way I should also build up to the required 21 miles...
Did the same run as about 3 weeks ago today. Or near enough. Added an extra corner to it, which increased the distance slightly. But it was a freezing day! Turned off the rough ground a little earlier to avoid the swamp like bit and the wind was so strong in my face, that I heade in land to avoid running along the beach. Gentler route, but I expect slightly further distance as I had to work over to rejoin the coast road later.
End result, well apart from drinking a lot less fluid, was 4½ minutes faster, at 2:20:30. Pleased with that - the whole run definitely felt a lot easier.
Plan for next week is to combine this route, missing the sanddunes, with another route, to build up the time. That way I should also build up to the required 21 miles...
Thursday, 13 November 2008
'Gentle' Intervals
Couldn't get inspired for an interval session today - constant heavy drizzle that left me soaked probably brought on that mood. Felt I'd have been fine going off to do another long run!
Ran to the local aquatics shop to see if she had a fish in that we want. Fast out and then 30 : 30 intervals on the way back, jogging most of the rests as it was too cold and damp to walk all but a few.
Got around and did the session. Absolutely soaked at the end!
Ran to the local aquatics shop to see if she had a fish in that we want. Fast out and then 30 : 30 intervals on the way back, jogging most of the rests as it was too cold and damp to walk all but a few.
Got around and did the session. Absolutely soaked at the end!
Tuesday, 11 November 2008
The after effects...
Legs recovered surprisingly quickly yesterday. Still a bit tired a couple of hours later, but by 5:00, felt fine. Not sure I could have ran, but I'd forgotten completely about it by then.
Only problem is a slight occasional pain in my right instep. Feels like I've pulled something slightly on the rough ground. Never mind, wasn't intending to run today!
Only problem is a slight occasional pain in my right instep. Feels like I've pulled something slightly on the rough ground. Never mind, wasn't intending to run today!
Monday, 10 November 2008
A Marathon Long Run
Did the longest run I've done for ages today. Quite an interesting route and took far more of it off road than I intended to.
I headed down to the Coast Road and knew that there was a track at the side of it for a fair way, so followed the track rather than the path. Wound around all over the place. Eventually got to the beach, so ran along that for half a mile, until the tide meant I had to return to the road for another mile or so, before hitting yet another off road track.
Was absolutely finished off by the end of it - incapable of running! The amount of uneven surface was just too much for me, or at least I hope that's why I suffered as I did! If not, then why was I struggling before even half way?
I saw on a mapping tool that someone else has plotted almost exactly the course I took. I probably joined his route half a mile or more further into my run and where we split routes at the end it was near enough even, maybe a touch further for me. But his route measured straight along the Coast Road and totalled over 17 miles. Hopefully, by not following the straight route and zig zagging all along the route and my slightly longer start, I've done 18 - 19 miles. Hard to know exactly.
Either way, was out for 2 hours 25 exactly. That would be a touch over 8 mins / mile for 18 miles or 7:38 / mile for 19 miles. Slower than what I need for race day, but then I did have a few miles of sand dunes to contend with, followed by beach and dirt tracks.
Anyway, it's a starting point. If I try that route again in a month or so I'll be able to compare times.
I headed down to the Coast Road and knew that there was a track at the side of it for a fair way, so followed the track rather than the path. Wound around all over the place. Eventually got to the beach, so ran along that for half a mile, until the tide meant I had to return to the road for another mile or so, before hitting yet another off road track.
Was absolutely finished off by the end of it - incapable of running! The amount of uneven surface was just too much for me, or at least I hope that's why I suffered as I did! If not, then why was I struggling before even half way?
I saw on a mapping tool that someone else has plotted almost exactly the course I took. I probably joined his route half a mile or more further into my run and where we split routes at the end it was near enough even, maybe a touch further for me. But his route measured straight along the Coast Road and totalled over 17 miles. Hopefully, by not following the straight route and zig zagging all along the route and my slightly longer start, I've done 18 - 19 miles. Hard to know exactly.
Either way, was out for 2 hours 25 exactly. That would be a touch over 8 mins / mile for 18 miles or 7:38 / mile for 19 miles. Slower than what I need for race day, but then I did have a few miles of sand dunes to contend with, followed by beach and dirt tracks.
Anyway, it's a starting point. If I try that route again in a month or so I'll be able to compare times.
Wednesday, 5 November 2008
Charging through intervals.
Woke up feeling tired, but a few hours later when I got out for a run I felt really strong and powerful. Did my standard 10km training circuit, but doing 30 : 30 intervals. Managed the route in about 41 minutes, which is incredible for intervals!
The new insoles might be helping - either physically or mentally. It might be a placebo effect, but putting them in my current Asics has given them a new breath of life and they feel far more springy. Well recommended! Will certainly use them again.
The new insoles might be helping - either physically or mentally. It might be a placebo effect, but putting them in my current Asics has given them a new breath of life and they feel far more springy. Well recommended! Will certainly use them again.
Monday, 3 November 2008
Back from holiday...
Back from holiday and if my guess is right, there's "just" 24 weeks and 6 days until the FLM. So, time to start training!
Of course, wasn't that simple. Had to time a long run with being back in time for a dentist appointment. Just wandered on the run, hitting about 8.5 miles in 57 / 58 minutes and was out exactly 2 hours. Should be easily 16 miles, possibly 17. Can't know exactly as the course I took used some interesting footpaths through dunes that I'd never discovered before.
Good fun, now got to continue the training and quicken the pace...
Of course, wasn't that simple. Had to time a long run with being back in time for a dentist appointment. Just wandered on the run, hitting about 8.5 miles in 57 / 58 minutes and was out exactly 2 hours. Should be easily 16 miles, possibly 17. Can't know exactly as the course I took used some interesting footpaths through dunes that I'd never discovered before.
Good fun, now got to continue the training and quicken the pace...
Thursday, 23 October 2008
6 months and 3 days....
It looks like I have got the club place for next year's FLM, so hopefully I will be there anyway. 2 years' of rejects under my belt, so at worst I can then have a couple of years off then run it again!
That's far into the future, starting to plan the present now. Because of a week's holiday next week, training properly will start the first week of November. I ordered a pair of shock absorbing soles this afternoon from PhysioRoom.com. They may arrive in time to take them away for the holiday, may not. Anyway, will mention in the future how they feel!
Apart from that, and an easy week this week (well, I did race on Sunday and did do a moderately long run on Tuesday), I suppose it's time to think about the schedule. I'm expecting that if I don't rely heavily on large amounts of mileage, which doesn't tend to work for me, I'll cover around 1,000 miles running, 400 miles cycling and around 40 miles swimming. And that's not yet covered all of the weekly training sessions - still one to decide upon.
So, here goes. This time in 6 months and 3 days I'll be driving home. Hopefully, with a huge sub 3 hour smile on my face. If not, then only 3 more entries to rack up the 5 rejects!
That's far into the future, starting to plan the present now. Because of a week's holiday next week, training properly will start the first week of November. I ordered a pair of shock absorbing soles this afternoon from PhysioRoom.com. They may arrive in time to take them away for the holiday, may not. Anyway, will mention in the future how they feel!
Apart from that, and an easy week this week (well, I did race on Sunday and did do a moderately long run on Tuesday), I suppose it's time to think about the schedule. I'm expecting that if I don't rely heavily on large amounts of mileage, which doesn't tend to work for me, I'll cover around 1,000 miles running, 400 miles cycling and around 40 miles swimming. And that's not yet covered all of the weekly training sessions - still one to decide upon.
So, here goes. This time in 6 months and 3 days I'll be driving home. Hopefully, with a huge sub 3 hour smile on my face. If not, then only 3 more entries to rack up the 5 rejects!
Tuesday, 21 October 2008
Training Must Be Better...
Was reading yesterday that 180 foot strikes per minute is the 'ideal' rate for my sort of pace. I counted 158 in a minute when I was out running today.
So, not only have I got to get into a decent routine of regular training runs, but I must also learn to run properly! Did try running at around the 180 per minute rate and it did feel good, got me out of breath. And that's something that doesn't happen often. I seem to run out of energy long before the breath runs out.
Theory is that 180 foot falls per minute is very economical, and my wife did comment at the weekend that I never look like I'm working hard as I'm taking less strides than those around me. I thought, at first, this was good. Now I'm thinking I've just got the pace wrong!
She also mentioned that my time hasn't improved in 5 years, well it did, but then dropped off. In part that's because I'm training and racing less. But I think I need to be more determined to crack that time.
Entered the Helsby race again for next year, planning what else to do to keep me inspired and training hard.
So, not only have I got to get into a decent routine of regular training runs, but I must also learn to run properly! Did try running at around the 180 per minute rate and it did feel good, got me out of breath. And that's something that doesn't happen often. I seem to run out of energy long before the breath runs out.
Theory is that 180 foot falls per minute is very economical, and my wife did comment at the weekend that I never look like I'm working hard as I'm taking less strides than those around me. I thought, at first, this was good. Now I'm thinking I've just got the pace wrong!
She also mentioned that my time hasn't improved in 5 years, well it did, but then dropped off. In part that's because I'm training and racing less. But I think I need to be more determined to crack that time.
Entered the Helsby race again for next year, planning what else to do to keep me inspired and training hard.
Sunday, 19 October 2008
10k Race
Did a local 10k race. Tought it was going to eb easy - nice and flat. How wrong!
The race consisted of 1 mini lap then 2 full laps. Half way around the full lap the course veered off through mud, a field and finally over a sand dune. Nice, but I'd been pacing myself expecting pancake flat roads all of the way and to hit that (twice) came as a bit of a surprise.
Just missed out on the 40 minute mark - 40:04. Shame. I just don't think I've done enough running this year, either that or the age is suddenly showing...
The race consisted of 1 mini lap then 2 full laps. Half way around the full lap the course veered off through mud, a field and finally over a sand dune. Nice, but I'd been pacing myself expecting pancake flat roads all of the way and to hit that (twice) came as a bit of a surprise.
Just missed out on the 40 minute mark - 40:04. Shame. I just don't think I've done enough running this year, either that or the age is suddenly showing...
Tuesday, 7 October 2008
Great North Run
Personnally, a bit disappointed in my time - just over 1 hour 29. Had been training for 1:25. Shame is that I made the mistake on the start line!
Every previous year I have started on the right hand side of the motorway - behind the elites. This year, as I was walking up to that pen, I noticed that the one on the left had less than half the number of the right hand pen, so I was able to get within a few feet of the front, just behind the 'celebs'.
Big mistake! Crossed the line walking and continued to walk for 30 seconds, followed by a 1 minute gentle jog, then a while of skipping around hordes of faces I would never know in a million years, but are classed as 'celebs' for one reason or another. Once I got some space I was able to push to try to gain back some of the lost time.
Got to the end of the first (fast) mile, around a minute behind target. Could either go for broke and try to run equivalent to 1:24 the whole way, or ease off for sub 1:30. Decided on the go for broke, knowing that if it failed, I should still have enough left to ease down, with an even more comfortable time window.
Around mile 8 I could see that there was too much left to do. With the weather going warmer I could have done with drinking quite a bit, but I didn't. So eased off the rest of the way. Remember looking at my watch when I hit the sea road and had 8 and a half minutes to break the 90 minute mark. Thought I was well within that, forgetting, of course, that I hadn't reached the 12 mile point and there was the little matter of the .1 mile as well at the end. Still, made it.
Must get the hydration sorted. Seems that it's scuppering a few runs recently and I am noticing the difference in long training runs. I'll have to start taking drinks on the bike and drinking at race pace during training. Else, I was wondering if I would be better off once every 4 or 5 miles taking a 30 second walk to drink plenty of water?
If you ever ask yourself which side it is best to start the Great North Run on - don't pick behind the 'celebs' if you are in an early pen and likely to want to run past all but Nell McAndrew (who finished ahead on the road, but slightly behind in time). Her and a few others certainly deserve to run from the front - in fact she should probably qualify for the elite women's start? But the majority just cause a blockade and I did witness one or two shouting at fast runners for trying to get past them. Not the spirit of a race, really.
Every previous year I have started on the right hand side of the motorway - behind the elites. This year, as I was walking up to that pen, I noticed that the one on the left had less than half the number of the right hand pen, so I was able to get within a few feet of the front, just behind the 'celebs'.
Big mistake! Crossed the line walking and continued to walk for 30 seconds, followed by a 1 minute gentle jog, then a while of skipping around hordes of faces I would never know in a million years, but are classed as 'celebs' for one reason or another. Once I got some space I was able to push to try to gain back some of the lost time.
Got to the end of the first (fast) mile, around a minute behind target. Could either go for broke and try to run equivalent to 1:24 the whole way, or ease off for sub 1:30. Decided on the go for broke, knowing that if it failed, I should still have enough left to ease down, with an even more comfortable time window.
Around mile 8 I could see that there was too much left to do. With the weather going warmer I could have done with drinking quite a bit, but I didn't. So eased off the rest of the way. Remember looking at my watch when I hit the sea road and had 8 and a half minutes to break the 90 minute mark. Thought I was well within that, forgetting, of course, that I hadn't reached the 12 mile point and there was the little matter of the .1 mile as well at the end. Still, made it.
Must get the hydration sorted. Seems that it's scuppering a few runs recently and I am noticing the difference in long training runs. I'll have to start taking drinks on the bike and drinking at race pace during training. Else, I was wondering if I would be better off once every 4 or 5 miles taking a 30 second walk to drink plenty of water?
If you ever ask yourself which side it is best to start the Great North Run on - don't pick behind the 'celebs' if you are in an early pen and likely to want to run past all but Nell McAndrew (who finished ahead on the road, but slightly behind in time). Her and a few others certainly deserve to run from the front - in fact she should probably qualify for the elite women's start? But the majority just cause a blockade and I did witness one or two shouting at fast runners for trying to get past them. Not the spirit of a race, really.
Friday, 3 October 2008
Rejected, again
What a day! First the postman brought the rejection letter for the London Marathon and then I heard that the other guy I knew had entered from the club had been accepted. As far as I know, he's the only club member to have applied that's not so far had the club place.
Found out at least 2 other club members have also applied - but both have had the place before. Same boat as me (priority goes to people who have been rejected and not had the club place, then to those who have been rejected). Found out first one and then both of the others have been accepted.
So that's 3 out of 4 accepted. Now I have the long wait until I discover if anyone else in the club has also been rejected. If not, the club rules state the place is mine! Asking around and the other usual suspects to enter a marathon haven't applied this year. Fingers crossed tightly.
Found out at least 2 other club members have also applied - but both have had the place before. Same boat as me (priority goes to people who have been rejected and not had the club place, then to those who have been rejected). Found out first one and then both of the others have been accepted.
So that's 3 out of 4 accepted. Now I have the long wait until I discover if anyone else in the club has also been rejected. If not, the club rules state the place is mine! Asking around and the other usual suspects to enter a marathon haven't applied this year. Fingers crossed tightly.
Wednesday, 4 June 2008
Out after a week
Not made it out for a run for a week, but got back on the road today. No idea how far I went or how long I was out for - I was running 4 errands that needed me to visit different locations. Instead of driving, I decided it was easier to run!
I must have been out well over an hour, including stops as I talked to the various people I visited. But it was good fun.
I must have been out well over an hour, including stops as I talked to the various people I visited. But it was good fun.
Wednesday, 28 May 2008
Back on the road...
For the first time since the Great Manchester Run, I got back out for a run. Last week I was recovering from whatever hit me just before the race and sulking because of the time, this week I didn't want to run on the Bank Holiday (too busy) - so I suspect that's continuing the sulk!
I wasn't going to run today, either, but I needed to pop out to the bank and the aquatics shop for a new pump. My wife is out for the day in the car so I was going to cycle, but it's wet and I couldn't face the bike ride! Eventually realised that a run was the best option.
Pleasant, although a bit slippery and at one point I caught the corner of the top piece of a concrete fence post in my left shoulder. A couple of hours later and it's still quite painful and cut. Why do people need to have concrete bits sticking out on top of those posts? It's not the first time I've managed to clip one as I'm running, and because it's a corner of the post they are very painful!
Also found out that 3 races that I wanted to do - Freckleton Half (too late - it's full), Crosby 10 and Penny Lane 10km are all on the same day - the day that my wife needs the car!
Should be able to get the train to Crosby, so looks like I'll be doing that. Shame about the other 2. After that it will be the Formby 10k - if I ever fill out the entry form.
I wasn't going to run today, either, but I needed to pop out to the bank and the aquatics shop for a new pump. My wife is out for the day in the car so I was going to cycle, but it's wet and I couldn't face the bike ride! Eventually realised that a run was the best option.
Pleasant, although a bit slippery and at one point I caught the corner of the top piece of a concrete fence post in my left shoulder. A couple of hours later and it's still quite painful and cut. Why do people need to have concrete bits sticking out on top of those posts? It's not the first time I've managed to clip one as I'm running, and because it's a corner of the post they are very painful!
Also found out that 3 races that I wanted to do - Freckleton Half (too late - it's full), Crosby 10 and Penny Lane 10km are all on the same day - the day that my wife needs the car!
Should be able to get the train to Crosby, so looks like I'll be doing that. Shame about the other 2. After that it will be the Formby 10k - if I ever fill out the entry form.
Thursday, 22 May 2008
A change of sport...
A break from the running this week, after the disappointment of the weekend's race. So instead I've gone back to the golf, which I haven't played since October! Was playing with a friend who's designed a new golf putter. He's designed a positive roll putter! Basically, it's supposed to give the ball a good bit of top spin when you strike it. Kindly he's given me my own putter to try out and feedback on.
I've managed quite a few holes with it and was finding that I was getting the right length more often. Just a shame my play was still very ropey! Took me a few holes to get back into the swing of things, but it does feel a decent putter. It's amazing how much different you feel using a 'proper' putter - worth more than the rest of the bag put together!
I've managed quite a few holes with it and was finding that I was getting the right length more often. Just a shame my play was still very ropey! Took me a few holes to get back into the swing of things, but it does feel a decent putter. It's amazing how much different you feel using a 'proper' putter - worth more than the rest of the bag put together!
Sunday, 18 May 2008
Great Manchester Run 2008
Well it was the day of the run today, and what a disappointment! Not in the organisation - just my performance. I started with a sore throat on Friday and it affected my drinking pattern this morning, which meant I was still drinking Lucozade. And I think that's what caused me to start with a stitch when I was doing well, about 3.5km out. It spread and got worse and didn't leave me until past 9km!
Seemed better organised this year than some previous years, either that or I was just happier as I got a start position near to the fron as I was there when the pens opened. The 'orange A' numbers were a watse of time. There was no mrshalling of the area, which filled up with all orange numbers within seconds. There was a guy in front on me with an A and I saw him finishing after around 75 minutes, and three girls who were escorted up from the elite area, also with Orange A numbers, all finished after him.
I did also notice, whilst watching finishers, one lady approaching the finish line with an orange number with a black cross on it - like they were doing last year after you collected your goody bags! I couldn't see any sign of a chip on her ankles and a couple also ran past without numbers and neither of them appeared to have chips. Maybe they were tucked under socks, or maybe they were just cheeky and joining in when they hadn't entered...
Weather was kind, just a pity I set a personal worst! Oh well, until 17th May next year and the Great Manchester Run 2009!
Seemed better organised this year than some previous years, either that or I was just happier as I got a start position near to the fron as I was there when the pens opened. The 'orange A' numbers were a watse of time. There was no mrshalling of the area, which filled up with all orange numbers within seconds. There was a guy in front on me with an A and I saw him finishing after around 75 minutes, and three girls who were escorted up from the elite area, also with Orange A numbers, all finished after him.
I did also notice, whilst watching finishers, one lady approaching the finish line with an orange number with a black cross on it - like they were doing last year after you collected your goody bags! I couldn't see any sign of a chip on her ankles and a couple also ran past without numbers and neither of them appeared to have chips. Maybe they were tucked under socks, or maybe they were just cheeky and joining in when they hadn't entered...
Weather was kind, just a pity I set a personal worst! Oh well, until 17th May next year and the Great Manchester Run 2009!
Tuesday, 13 May 2008
Running feeling good - hopefully not too early!
Didn't run yesterday due to a family funeral, so went out today instead. It was going to be a long run, but with the summer still being here I only needed the excuse that it's the Great Manchester Run at the weekend and I opted instead for my standard 7 mile route - not even a drifting around aimlessly.
I did also think that a fixed route would be a good idea so that I could judge the pace I'm running at ready for the weekend. Drifting runs are excellent, but you don't know how well you are running. But When I noted my start time I got it wrong, else I ran a 3 minute mile! I don't think so somehow.
Guessing what tiem I actually started at, I probably did a good run. Felt really strong at the end and was running powerfully, with good long strides - felt as though I was flying. But then again, I was running with a slight tail wind, which had been in my face on the way out!
I did also think that a fixed route would be a good idea so that I could judge the pace I'm running at ready for the weekend. Drifting runs are excellent, but you don't know how well you are running. But When I noted my start time I got it wrong, else I ran a 3 minute mile! I don't think so somehow.
Guessing what tiem I actually started at, I probably did a good run. Felt really strong at the end and was running powerfully, with good long strides - felt as though I was flying. But then again, I was running with a slight tail wind, which had been in my face on the way out!
Wednesday, 7 May 2008
Where did summer come from?
Where did this warm weather come from - not what was required on the day of a 2-hour run! Started off on the same route as last week's run, but tried to keep the pace slower. Completed forst 5 miles in same time, then along the beach I eased off a lot. Needed plenty of walking breaks and drinks to keep going.
Really nice to be out in the sun, but not when you are trying to complete a long run. Shouldn't complain - I should adjust to it very quickly, just not as quickly as going from cold to furnace weather!
Really nice to be out in the sun, but not when you are trying to complete a long run. Shouldn't complain - I should adjust to it very quickly, just not as quickly as going from cold to furnace weather!
Monday, 5 May 2008
Bank Holiday, No Long Run
Well, you can't go off doing a 2 hour long run on a Bank Holiday when your family are at home and you are expecting a visitor.
So it became a pleasant 45 minute run - probably around 6.5 miles at a guess - although it was hard for the first few minutes (dehydrated) it soon levelled off and I quite enjoyed a good pace, running around nowhere in particular.
So it became a pleasant 45 minute run - probably around 6.5 miles at a guess - although it was hard for the first few minutes (dehydrated) it soon levelled off and I quite enjoyed a good pace, running around nowhere in particular.
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