Wednesday, 26 December 2012
Tuesday, 25 December 2012
Following on from Marathon Talk episode 150:
1. What were the highlights andwhat were the things that helped you achieve that?
It was a very tough first half year in terms of health and injury. But through it was birthed a new approach and purpose to my running that integrates a spiritual element, and I hope some deeper perspective and humility.
AND, what are the top 5 you will concentrate on over the winter?
- hill reps
- long runs (2½ hrs or more).
− running with other people
2. List the things you would like to get better at, holes in your training.
- the fade effect that doesn't seem to occur in the shorter distances I race in.
− compacting the time around the training (i.e. quick showers, fitting it into a schedule with it becoming this all−encompassing thing)
3. Key goal(s )? And how far away from achieving that goal do you feel?
− sub 3h marathon (fairly close, maybe 3:02…)
− 100 km / Templiers race (well up for it!)
− 17:59 5 km (pretty close)
− 37:59 10 km (not so close)
− 5:14 mile (stab in the dark)
4. Identifying your A-goal. Sometimes though, there is a bigger picture involved.
− Marseille Marathon (spring)
− Ultra (autumn, possibly with marathon support a month before, depending on where I am)
5. What is your training budget. Over-promise and under-deliver. ME: do this with Heather.
− 5 runs a week. One long run to be done outside of family time, unless other plans made. My wife is cool with this.
Off we go!
Sunday, 23 December 2012
Tuesday, 18 December 2012
I've been sensing over the past few weeks, particularly after road running, a growing awareness of discomfort in the soles of my forefeet, which is leading me to question the legacy of forefoot running.
It seems like no matter where you turn in running media, the discussions about running technique seem to invariably imply that manufacturers have been overly playing to consumers supposed need for cushioning and comfort and actually encouraging poorer technique.
Not only do I understand these arguments, but application of forefoot running has resulted in significantly reduced knee strain compared with this time last year. So what's my problem? Well not only am I suffering from this sense of bruising, but I just question also the rigid application of the technique. I mentioned in a post in October following my autumn Marathon that my calves, which are prone to cramping after a time could be fully alleviated by resuming a heel-strike, which effectively stretches the calf muscle.
This is all coming off sore feet just now combined with a fair amount of laziness "preventing me" from getting out the door. Oh and my wife had gone to bed early and I didn't want to wake her...
Anyway, seriously, I need to give minimalist footware a bit of a try, but it may just be a quick dip 2013 could be an interesting year.
This is a Christian blog. I am also asking God again to afresh inspire me. Interesting to see that one of.the key inspirations behind the blog, andhero in many ways, Ryan Hall, has decided to resume being coached after the faith-based approach he had adopted. Hope it works for him.
Thursday, 13 December 2012
Monday, 10 December 2012
Its hard to know when to build long runs back in after a big event, especially if that big event is far bigger than anything you have ever done before. But all stiffness was gone on Thursday and Saturday saw me do 10 km in about 50 odd minutes, so I think it would have been fine to takethings further today. Unfortunately I just ran out of time. I made a concerted effort to remind myself that everything is fine, I'm not even currently training for a race, and am enjoying a drink or two!
Am still feeling really blessed at just how well everything went really last week at Lyon. Some not great choices still failed to tarnish an amazing adventure, and I came out totally uninjured too. Great.
It is time to complete my year review, which I will also blog at some point during the week.
Friday, 7 December 2012
If you read the ProPlus instructions, you discover that the doses seem to be quite conservative: 50mg per pill, "do not exceed two tablets in three hours, or 8 tablets per day". So does this mean that you can take 8 tablets in one go (provided that was it for the next 24 hours), and just how drastic would that be?
What I like about the RunnersConnect article, is that is actually referring to sports research which is broken down according to a person's weight. I weigh nearly 70 kg, which surprisingly placed me squarely in the middle category of 150 pounds. This means that 200 to 400 mg (so 4 or 8 Proplus tablets) are beneficial. More than 400 won't be beneficial (but won't kill me either). To be taken 60 to 90 minutes prior to exercise".
Now the unfortunate thing here is that we are not told what kind of exercise it is. During my SaintElyon event, I started to feel real drowsy around about 2-3am after 2-3 hours of running and a quite moderate level of effort. Prior to the start, no caffeine really was required as adrenaline performs the wakefulness needs, and the subsequent effort is not sufficiently intense for caffeine to provide a fatigue-staving effect.
So the ultra-event represents a completely different scenario to the 5 km - half-marathon distances I presume are envisaged here.
Conclusion: Test taking 6 tablets 1 hour before next short race or simulation and observe the effect for distances no longer than half-marathon. Test taking perhaps 2 / hour over a 4 hour run for the lower intensity long-distance stuff.
Monday, 3 December 2012
Monday, 19 November 2012
Sunday, 18 November 2012
Thursday, 15 November 2012
Wednesday, 31 October 2012
Regarding the 16k: a "utility run" to the train station and back to pick up a ticke (for the saintelyon race as it happens), applying the usual principle of slightly faster back than out. About and hour 20 mins in total. I was so struck by the poverty in the northern district of the city I was running through, the filth, thé people rummaging through the bins. I had a bad dream last night about my disgust of the whole situation that poverty brings. I tried to pray for the areas but then just felt quite helpless in the face of such need. I'm glad I came back a different route.
Friday, 26 October 2012
Tuesday, 16 October 2012
Later in the day felt quite a lot of stiffness around the ankles in particular, which was also a good reminder to not neglect stretching (which I did totally neglect). I am really looking forward to building up to the maximum long-run, which I will basically be measuring in time --> 4 hours, although I don't know exactly by when I shall be able to achieve this, with the 4 November race placed when it is. My guess is either the week before or the week after, certainly no later. Although it's more about time on the feet, which is in-line with my goal of just completing this distance, it would be good to aim for average 6 min/km pace I think, which should mean I can have a 40km route in mind, probably in the city, to give me a hopefully unnecessary bail-out fallback option in the form of public transport home.
In terms of faith, the main current news is that I am really having to rethink my reasons for running by with and for God in a time when I may be joining with a Christian sports group. I suppose it's good that we all have our own complementary approaches.
Monday, 15 October 2012
But having these two races together, 1 in October and 1 on 1 December, seemed like a really decent gap. The idea was to allow my body to recover from the marathon and then use that training to benefit my first dabble in the Ultra world. I think it will work out, but what I realise now is that actually I have given virtually no thought to how I will build up to Dec 1. My thinking now is to keep it gentle until my body feels able to clock it up a bit, and keep in view a few training programmes for marathon (I use MarathonTalk ("competent") and Runner's World (sub-3) downloads and tweak as needed. The only thing is that even if I were to jump on that band wagon now, I would already be more than half way through! That is quite scary. The key change to those programmes that I will be looking at is extending the easy stuff. I really need to build up to some outings. I estimate the SaintElyon to take me in the region of 7 hours, which is I hope taking into account my lack of experience and forcing a slow 6 min/km-ish pace for the first 50 km. This expectation is of course likely to be tweaked also as I factor in the experience from my remaining long runs.
Incidentally, there is also a long trail event with 1000m of vertical assent of 28.5 km planned for 4 november. This will obviously be one of my long runs that I will be running faster than long-run pace but not flat out either as I will need to be not recovering for the next two weeks, which basically precede my taper period. This planning stuff is quite tough!
Thursday, 11 October 2012
Monday, 8 October 2012
Monday, 1 October 2012
What's the difference between an "easy" pace and a "jog"? My definition is that the easy pace maintains cadence with a short stride length; a jog is slower cadence and short stride length.
Enjoyed today, although I hope it doesn't point to me being a fair weather runner (the weather is very fair relative to yesterday!)
Sunday, 30 September 2012
10 miles only on hills.
I found this much less encouraging. Went offroad for a third of this and expierenced severe need for a No. 2. A "gingerbread man" in Marathon Talk parlance. Too many figs? Not enough starchy foods? It's difficult to know exactly why and annoying that I can now no longer experiment with different foods to correct the problem before next Sunday. The other reasons why this was less than encouraging than the previous day at race pace is I didn't sense I had my wife's blessing plus I'd got a bit annoyed when the "window" closed earlier that day (so the emotional/psychology side), plus 16 km felt far and tiring at much less than race pace.
But the miles are in the bank! I need to adopt a positive attitude, with more long runs, speedwork and hill sessions under the belt than before. Particularly in terms of marathon prep, 460 miles (you can probably add 10 or more miles to that figure by the end of the week) absolutely obliterates previous distances run in build up season.
At the same time, the struggle and tiredness of this run highlight again how important it is to stick to the plan as best as possible. I cant just "listen to my body" for this distance yet. I still find i am capable of dropping off the pace if my mind wanders (admittedly this is less likely to happen in an actual race) or going to quick. Looking at the race plan though, I did think it would be good to allow myself at least the possibility of getting close to 3 hours (target is still 3:05) should I feel strong in the last quarter. The issue here though is that because of the elevation profile, I have set myself checkpoints according to the hills and not distances.
Saturday, 29 September 2012
Race pace, net downhill at 4:15/km for 4 miles
It seems every time I do something at race pace I get such a buzz! Running at 4:15 on the flat just feels easy and I only need average 4:22. Today the focus was again on good, efficient running technique, keeping stridelength slightly short and the leg turnover quick. I just love the low-gear wisdom Julian Goater brings to the mix, while I also find it provides for much quicker adaptation to change in gradient. One other point before moving onto an encouragement through prayer was taking on of liquids. I ran with my pack so as to be really familiar with it being there while doing race pace running and thought I should practice slurping while running hard. Here's what worked: breathing in through nose and sucking in water. Breathing out through nose. Repeat, if space in mouth for more liquid. Breathe in and swallow. This swallow with lungs inflated only takes a fraction of a second and then I'm done! Using this method I never felt at any stage threatened with some of the choking I have experience before, but then may be that's to do with being able to control things so much more when sucking in through a straw.
Was amazing to pray with another Christian runner this evening, who really affirmed me in my goal of somehow running for God. I remain in awe of just everything he has packed into this sport and it really is a pleasure to be able to run as well as I am able for him. My prayer as I ran down a huge hill this evening was "teach me how to glorify you", as I believe that this process of honouring someone, for me at least, is a bit like the art of running, it takes time to take it forward, but take it forward I shall!
Coming back to the technicalities of the race, I have been very carefully planning the pacing structure of the race. I really believe 3:05 is within my grasp if I don't make unwise choices. Of huge help to me has been the very timely advice of the lads at Marathon Talk. Pointers that have stuck with me are:
- the tide effect (tune in for a full explanation)
- running slightly faster than comfortable on the downs and vice versa on the ups
Wednesday, 26 September 2012
Tuesday, 25 September 2012
- Warmup while increasing pace for 800 m
- Hard uphill with 20m of positive ascent for 330 m. Jog.
- 1 km hard in 3:51
- 230m jog
- 2 km hard in 8:00 (unfortunately this was 4:06 and 3:53)
- 100m in 15 seconds
- 100m jog
- 200m in 36 seconds (unfortunately this was 20 and 16 secs)
- 400m in 1:17 (definitely the hardest rep)
- walk then jog
- 800m up hill in 142+147, the consistency of which I was much happier with.
After this I started jogging home, but noticed that my endorphins were pumping, even though the 400m had been a total killer - my desperation for my Garmin had become so intense that I had actually stopped and the beep happened as I stopped if you know what I mean. The step up from 200m is just hideous! If it weren't for a prior commitment, this session could in fact have been longer, and as I picked up pace to return back home over the last km I was just overloaded with confidence as I finished with a sprint to my front door! And all that from someone who claims not to like the shorter stuff!
I think what I just love about the fartlek is the way in which it is just so specific to the runner's individual feel on that day. What I found worked so well for me on this session was that the first hard lap happened up a hill, which breaks in the cardiovascular intensity early on without the impact on the still-warming muscles. Then were the two longer stints 1 km quickly followed by 2 km, after which my body is more ready for the power of the 100m to 200m to 400m to 800m progression.
This works so much better for me than a more classic session such as: warmup followed by 8 x 400. On more than one occasion on this marathon build-up I had to abort the session due to twinges on an ankle provoked almost certainly by such sudden load. I believe that there is no progression in this kind of warm-up up to the desired intensity.
Monday, 24 September 2012
400ml Old Speckled Hen.
Very little sleep for several days.
11 km (half off-road, all at night)
23 km in 2:17.
One positive to be taken out of today's longer run (the 23 was "supposed" to be 25, but I am trying to take things a bit more by feel, and inspired as well by Ryan Hall's approach through prayer), was that although I felt really sluggish at the start and there was rarely that much drive, and there was mysterious cramping and tightness in my calves for most of the time, that things really started clearing up after the 20km mark. I actually felt almost brighter and stronger then than at the beginning. Wow!
The important thing to note is that the combined effects of sleep deprivation and the beer had a definite effect on my energy levels, both in terms of getting out the door and just how hard it felt even to run 5:30/km. The beer is easy to sort out: don't drink it, not until after the marathon that is! The sleep needs a bit more focus. Also, I do wonder if I may have peaked a little early with going for that 36 km run the weekend before. I was on such a high after and felt so ready, but perhaps actually there was something of a longer-term recovery needed beyond the initial day or two of more tangible recovery, and ever since I nailed that consistent hill run, I've just felt really tired and unmotivated.
I have, however, been focussing of late on the notion of "how we fall", which is linked to something I am taking my PE class kids through at the moment in their current creativity module. We need to learn to be neutral. We don't need to be on strong emotional pushes the entire time. What this means for me as my motivation begins to fall, as it invariable does and will, and I feel less desire and passion for running, that I revert to a more neutral, going-about-my-business approach, neither excited nor nor deflated, until the next push. True closeness to the date will no doubt bring this anyway.
Friday, 21 September 2012
I have been despairing recently about my apparent lack of consistency over the repetition training sessions, I invariably fade at the end, and go out too hard at the start. But isn't the point going out hard in a repetition? I'll come back to that question at the end of this post.
So today I felt I needed more hills work, and so off I went to my local "killer" minute hill for 8 reps. Sounds easy, but once I had done 3 I really did wonder how I'd keep the quality going. As it was, I never dipped over a minute, which was really great. I kept saying to myself that the 7th rep would be the hardest, as the last one you know you can throw everything into it. I don't feel fully consistent yet, as the second set of four were clearly struggling and secondly, what I didn't do consistently was maintain the rest time, which invariably grew toward around the 2 min 10 sec mark (1:45, 1:52, 1:56, 2:08, 2:00, 2:17, 2:14)
My only thought on those early reps is simply to say to myself: I have to be able to do 7 more like this. That alone probably just released a little self-restraint while still keeping it a true rep.
Just so grateful to be healthy, ache-free and even the stomach hasn't been this receptive in a while, and is accepting gluten and chocolate again! Woohoo, thank you! And even more amazingly, and it is so important in running I think to maintain some sort of healthy perspsective, I am going to be a Dad again. This is more amazing than all the rest! I am a grateful man.
Wednesday, 19 September 2012
What a great little 10k yesterday. One reason I loved it is that after the encouraging (very) long run on Saturday, anything like this just doesn't feel very far.
But the main reason was, after about a couple of K, I realised I had adopted a two-stage breathing method I'd never noticed before, that seemed to enable me to take on more oxygen. It did, I am sure it took of at least 10 seconds / mile off my usual cruising speed. On the flat I was definitely able to cruise at around 4 minutes flat. I can only relate the experience to something like taking the brakes off. It was amazing. Of course it means that as the speed increased, and it was over two significant hills, other obstacles like my calves getting quite tight came into play. But I can't remember the last time I had such a pace breakthrough, I thought I was at more of a tweaking phase in my running!
So excited about my marathon. I feel so sure I can nail the sub 3h10 despite the hills. Bring it on.
Tuesday, 18 September 2012
Saturday, 15 September 2012
COMMENT FROM 26/07/2013 - The strategy I think was to run at a decent pace, and then have 2 x 5 km sections at race pace when already tired. I like this. Thanks to Marathon Talk I now have quite a few long run training sessions. I love them, they are such a challenge! I will post a page under training about this as a reference.
Thursday, 13 September 2012
I have another jog planned for this evening with a guy I recently met who needs to lose some weight. Will be good to try and balance friendship with the fitness side.
Wednesday, 12 September 2012
knee felt a little tight at times esp during the second 3 mile slot, where I started behind schedule and was trying to pick it up against a strong headwind. Keeping the elbows in is starting to get a bit more natural, although after all of these months of rethinking footstrike I still found myself relapsing at the end of the 5k s into heel strike jogs, which I obviously overided. Maybe it will become totally natural one day!
Monday, 10 September 2012
Then, later, warmup followed by 6.4 km climb in 35 minutes exactly,
the first 2.73km in 13:08. I can't find my previous effort at this
hard hill climb. It was either 12:45 or 13:45. Was really tough at
times, and hot (28 deg) but managed to continue implementing Julian
Goater's cadence principle, ie just reducing stride and not allowing
fatigue to affect cadence. I think he's right!
The right knee is still making itself a bit known, although not as
much as Saturday.
It's really exciting to think that there is a good chance that I can
pursue the marathon on 7 Oct!
Got the "good" fatigue...
Saturday, 8 September 2012
Following on from yesterday's success, that is running without stiffness, I decided to attempt a longer run today in the hills. Some very technical scrabbling sections and actually the slowness, combined with the length of time on my feet, may have actually re-triggered the stiffness in this knee. I feel less concerned though somehow.
In terms of technique, I continued focussing on not letting my arm movement go lateral and keeping the legs moving at a good cadence even when I had to slow down my pace. But yet another aspect is creeping into my focus, and really I should work out a way of drawing this, to do with where my feet are in relation to my body LATERALLY when they strike the ground (I am therefore not talking about avoiding foot striking ahead of me). For reasons totally unknown, I have in the past set myself, somewhat unconsciously, the challenge of running along a single line (eg a painted road marking), telling myself I was totally centred if I did this and in perfect balance. But I think it's since watching the end of the ladies marathon at the olympics this year, where I watched one of the later finishers (from an eastern European nation I think) with a noticeable wide gait, if that's the right way to describe it. Bearing in mind Julian Goater's advice about the arms swinging in line with the direction of travel, surely feet that are driving inwards, effectively at a slight diagonal, in order to be on some central point, could this not be putting extra strain on my somewhat fragile knees while also being less efficient?
Trainingwise, was really very good to listen in to Episode 139 of MarathonTalk for some reminders on the long run. Tom Williams recommends something like a 22 mile, 16 mile and 10 mile distance for the three weeks preceding the marathon race day. I've only just got time to do this! Martin Yelling reminds listeners as well about the art (and encouragement) of starting a bit slower and speeding up at least to marathon pace, while, Tom adds, not overdoing it so much that the whole week is taken out by something that is getting just a bit too close to race exertion itself. I'm sure Ryan Hall would describe this more in terms of "not getting too close to the well". MT's suggestion is (that I will try next week) 2 x 3 miles in the second half of the long run at marathon pace. I think my marathon pace is 4:23/ km ("A goal") while I would really love to ensure an average an average 4:30/ km ("B goal"), which would get me just under the London marathon good for age time for the first time. To get these two 3-mile stretches right in the long run next week, one of the fields on my Garmin needs to be: "lap pace" (which actually means average lap pace).
The duo's key points for the long run
- do some sections of the second half at race pace
- do it by yourself
- no music
- practice race routine. There should be a link to mine on the right.
- Don't worry if feels hard.
Friday, 7 September 2012
Fast, and on varied gradients!
Steady resumption, ache is flat/downhill related
Wednesday, 5 September 2012
So I did this, went out really slowly, totalled 5.3k in something like 33 minutes, it was 10 minute miling on average anyway. I was really focussing on running and improving my footstrike alignment, and circular "pedalling" the feet, relaxed shoulders, rapid cadence, aligned arm swing, head steady and possibly more. I have to say, when I read Julian Goather's chapter on running technique (see the Art of Running Faster), I was concerned that not only for new runners but also for me (even though I know I am still quite inexperienced) that this was a lot of advice to hold in balance at once. Like telling a learner driver to take on the city centre. But actually, I found I could rotate from one focus to the next, and that their was a natural relationship between this aspects, with one exception, which I had never noticed as an issue before: the arm swing. This would frequently revert to coming across the body. Since I didn't really bring the speed up much, as this definitely seems to be linked to the knee ache, I do wonder if this is something that aligns as the speed increases.
For the moment I am avoiding the knee support. I am wary of them as I know that once (2009, Belgium) I had one that actually made the knee ache more.
I praise God, for there is still hope for this marathon next month. I have been learning so much, I feel confident that some of the lessons learned could offset some of the fitness lost.
Tuesday, 4 September 2012
Stiff this morning too. Seeing doctor this afternoon to discuss the options, which will probably include physio. Trying to stay positive and focussed, eg eating well, drinking little alcohol and am looking into the swimming options, a sport I find really very dull!
Monday, 3 September 2012
Friday, 31 August 2012
Quick update on my stomach. For the last few years I have had stomach cramps and bloating and tried all sorts of medication and an endoscopy. There's a lot of inflammation down there. TOTALLY independently of any medical advice, over the last year I had started to wonder about the effects of hydration on the stomach's irritation and inflammation. That has come and gone as an idea, but I am now nearing a point of certainty that the impact is significant.I am now trying to get into the habit of drinking a large glass of water before meals. It's strange and unnatural because it is totally unlinked in my mind to my need to drink, so I have to consciously remind myself to do this. In an "emergency", like the other night when my Mum and had made a delicious meal for us and I couldn't ingest a single mouthful, in time and by drinking almost a litre of water, I managed to "make space" for a small helping, even though it wasn't exactly a joy, it became possible, and therefore encouraging.
I don't think I have felt anything from the knee for 24 hours. Maybe there is hope yet!
Thursday, 30 August 2012
Wednesday, 29 August 2012
From the emotion you can sense already in this post, you can probably see that I am battling with frustration and regret, especially as this impact injury could have so easily been avoided. But the discipline of accepting the situation and forming and adapting a recovery plan is actually very valuable, and I will not only see the negatives. During this rest period, and into the following resumption of training (which, if my knee does recover, will probably have to "reverse taper" given the date of my marathon) it would be useful to score and record the stiffness/ache/pain/discomfort.
Yesterday = 0.5
Saturday, 25 August 2012
I am just listening to a helpful interview on approach to injuries with Tim Cruse-Drew. He is asking relevant questions. Check it out here.
Thursday, 23 August 2012
after yesterdays long run, and the decision to go the full distance, my knee has been aching more strongly again. after umming and erring for while, i decided that a recovery run was probably a good idea still. Wow, it was so short and slow... and amazing! The next day the knee was feeling improved. For me this stimulates still further reflection about the train gently to train and race hard. I am certain I have never come close to running in a sustained way this gently before, and yet I kow that it was the best possible session for me at that time.
It took me an injury to really do justice to this method, which in some ways is a pity, but it is a light injury that is manageabl and I am learning a lot through it. am grateful for these never ending learning opportunities :)
Sunday, 19 August 2012
Sunday, 12 August 2012
loaned bike, I succeeded in riding straight into a parked car! My Dad
who was watching nicely didn't laugh and was just concerned but I
couldn't help notice the slapstick comedy value there!
Anyway, we changed my bike for another as I had mangled the chain a
bit and headed over for what I think is one of the Uk's greatest
inventions: the park run scheme... Except it wasn't, thanks to the
bristol balloon fair at Ashton Court park. The few of us that did turn
up decided to have a crack at it anyway, and we certainly had our work
cut out weaving between the crowds and children already out in their
droves for the fair! Thoroughly enjoyed it although it has contributed
to a bigger question I am asking: why am I running no faster with all
the training I am doing, and why am I getting benefits only in terms
of recovery (as lovely as that is)?
I got to ask this question to a few people the next day so see the
next entry on this topic.
Saturday, 11 August 2012
Friday, 10 August 2012
Gentle and increasing warm down for 3 km really encouraged me that my quality of recovery is definitely improving. The times are not yet, but it's hard to see that not coming soon. With the marathon now less than two months away, it's hard not to already caught up in dreaming about the day and race strategies etc. There was a great quote I read from Ryan Hall yesterday about how the race is mainly run with your head until the last 10 km, then the rest is from the heart, "going to the well" as he calls it. He also stresses the importance of staying well away from the well during the tapering phase, which is so hard to imagine when your hero's easy pace is your max pace!
Sunday, 5 August 2012
- get used to running the heat
- do the distance in sub 2 hrs
- achieve this with a strong negative split
- squeeze in a long run in an otherwise full weekend!
Some of these were achieved, and there was another big psychological boost I wasn't expecting from such draining conditions, and poor closing strategy: I felt really good later and even today (day after). The getting used to running in the heat really is a continuation of Martigues-Carro, under similar conditions. I'm beginning to wonder if last year's Luberon marathon was just particularly hot to reach 30 deg in early october. I'm hoping for a good bit cooler this time. In any case, what continues to work for me is really taking the prehydration seriously over the hours (if I remember), the hour, and the last 20-30 minutes especially. I am convinced by the advice that says you will never (and if you read Noakes: should never) finish the exercise with the initial hydration levels. What I find a bit weird, to be honest, especially with all the stomach issues I have had, is that I can drink so much water prior to putting my body under the strains of running hard, and it all goes in, every precious drop! Whereas, drinking more than two mouthfuls during, can be a source of stitches and discomfort. I'm even now drinking up to and over a litre in the last 15-10 minutes, and this even avoids some of the pre-race toilet trips too!
Friday, 3 August 2012
But, my wife was left with my son, and had really wanted to get on. She didn't ring me (which would have meant that I REALLY pick things up on the way home), which she should have done, but I still didn't organise it properly. "my bad".
This route is actually to be a night route that I hope to be doing again soon with my head torch.
Wednesday, 1 August 2012
Nutrition, hydration, injury and health management, kit, race preparation, race strategy and pacing, training plans...
These are obviously to be specifically focussed on sport. However, one of the key parts of this blog, which is inspired by Ryan Hall's Running With Joy, is to bridge the gap between faith and running. In fact that whole idea of gap is pretty much done away with actually by Ryan! So a separate article on that. Another possibility I would be open to, which would keep me plugged into the running press, would be to have a book review section, with a standardised, summarised section, potentially in bullets of what was good and resonated with me.
Another rather unique link, since I function in-between various cultures, would be to develop a spreadsheet of terms and their translations and that link into the rest of the articles. This document is to be freely modifiable by anyone, and will hopefully build on the knowledge that's out there. One I simply hadn't got until this week was the term "strides" which needs to go in there.
Oh yes, the ankle! Well, I can still feel it, so it seems right just to pull right back from the training schedule I am following and take it a bit easy. Today was a gentle 5.5 km. Feels right to have done that. My aim is to build things up to resume things next week, as last week was week 4: a deliberately lighter week. That said, my build-up to my spring marathon, from which I ended up having to withdraw, is a stark reminder to me of the be all and end all importance of simply getting fit at a rate my body is happy with.
Tuesday, 31 July 2012
YET another set of earphones have failed on me, but the silence is a blessing, and is freeing my mind to think and also to talk with God. For a while now I have stopped listening to anything when doing intervals as its just too hard for me to concentrate on the content.
Time for bed :)
Sunday, 29 July 2012
Saturday, 21 July 2012
Twinged my ankle 1k from the end. Took a while to shake off. As ever round here, beautiful... (don't know why this photo has ended up upside down though, sorry about that!)