Tuesday, September 27, 2005

Weekly summary - 2 weeks to go

Generally a better week, with my ankle feeling better, although my calves were quite tight.

A quite intense week to follow, then an easy week and the marathon!

I'm in very good shape!

MondayRest Massage
Tuesday6.6 milesSteady run 80%MHR-ish 
Wednesday12 milesSlow runFelt good!
Thursday6.2 milesRecovery run 
Friday17 milesSlow run 
SaturdayRest  
Sunday8 milesClub relay race 
Total49.8 miles  

Sunday, September 25, 2005

Gold medalist

After all my fretting about the state of my calves, me and my 2 team mates won our club relay race today!

The format of the race is teams of 3 picked at random from the entrants within the club. A handicap is then assigned based on our pace in the club's summer handicap series. The race is run around the local footpaths, with a few bits of road (pavement) to link them. There are 9 legs of between 2 and 3 miles, totalling 22 miles, each runner doing 3 legs. Everyone starts together, but first over the finish line may not be the winner: that depends on the timings when the handicaps have been deducted.

I had contemplated holding back and saving my legs, but as soon as we started, the red mist descended and I blasted it. It was fun but tiring! I'm not sure that was the best marathon preparation, with the associated injury risk, simply from hard running or turning my ankle on the uneven ground, but I enjoyed it. I'm knackered sitting here writing this.

John, the organiser of the race, and his wife Chris, laid on a nice buffet afterwards. They do a really good job of organising the race. We sat around in the garden waiting for the results; it was a really nice day, if a touch windy. John read all the times out working backwards through the teams, until he read out the second place team, and I realised I'd won! Well done team! Tony and Andy clearly did good jobs. We were obviously all giving it some stick, despite Tony also saying he was going to take it easy!

I won this event last year with different team mates. I suspect the fact that I've been improving so much lately gives me a favourable handicap.

I suppose the win justifies the risk. I was aware of how tight my calves were, particularly on my last leg, but I think I've got away with it. Tesco Express were yet again out of ice, so I was denied my ice bath. I have a massage tomorrow though, so it should sort out any potential problems. I have several hard sessions next week - the classic 'drop the mileage increase the intensity' tapering scheme, so I still need to be careful.

2 weeks to go! Nearly there!

Saturday, September 24, 2005

More pre-race paranoia

I did 17 miles last night. That was the first long run I've ever done in the evening after work. I nearly managed to psyche myself out of it though.

I've been volunteered for our club relay race tomorrow. I keep saying 'volunteered', as I never actually told the organiser I was going to do it, but I know I'll enjoy it nonetheless. Given a free choice, I'd stick with my schedule and do a long run on Sunday as usual (but not too long as I am tapering). The schedule says race a short to medium distance on Saturday and do 17 miles on Sunday. The club handicap race on Sunday gives me the race opportunity, but although I've proved I can race then do a long run, I think doing a long run and racing the following day would damage my legs. The answer, I decided, was to do my long run on the Friday evening, giving me a full day's rest before the race on Sunday.

I spent all day Friday at my desk. At lunchtime, just as I was about to have a break and go for a walk, I foolishly allowed myself to get interrupted and spent lunch working at my desk, grabbing a bite of a sandwich as and when I could. I did spend a few moments stretching, but by the end of the day my legs were feeling rather stiff: my calves in particular rather tight.

I set out for my run home, and all I could think of was how tight my left calf was, convinced I was going to do some damage if I ran the full 17 miles.
"I never agreed to do this relay on Sunday"
"I'm team captain though - I can't pull out now"
"Maybe if I just do a few miles this evening, I can rest up, phone round, and try to find a replacement for Sunday"
"But if my calf feels bad now, will it feel OK for a long run on Sunday?"
"And then if I do my long run, I'm pretty much going to have to cross the path of my team mates as they do the relay - I'll feel really awkward"
"And it's not just the combination of long run and race that's a problem - the relay is off-road, and there's the risk of going over on my ankle"
"Why am I worrying about this and getting stressed? Stop now and call to pull out of the race"
"Mind you my calf hasn't felt any worse since I started out"
"I'm about to pass the start of one of my relay legs - I could just do a quick recce - at least I'll be prepared if I do do the relay"
"Well I've now done 12 miles - I might as well carry on for the full 17"

After a ton of self doubt and resentment, I finished my long run.

I've had a lazy day of rest to maximise my recovery for tomorrow. I think I'll be OK. It should be fun!

Monday, September 19, 2005

Weekly summary - 3 weeks to go

3 weeks to go! The last really long run has been done and now starts the taper.

As I mentioned previously, this week was a week of paranoia about my ankle. It all turned out well, but perhaps because I paid heed to the warning signs.

The schedule was for 68 miles. I missed half of the double on Tuesday as I had a massage and just didn't have time for a run. I then dropped half a session and missed one entire session. The result: I lost 25 miles!

I suspect I needed the rest!

MondayRest Ankle feeling iffy
Tuesday5 milesSlow runMassage am, run pm
Wednesday5.5 milesAborted speed sessionAnkle started aching as my speed picked up, so aborted session and jogged the rest
ThursdayRest Decided to rest, to ensure ankle recovered
Friday8 milesSteady run pace testAnkle feeling much better
Saturday5 milesGym session: Treadmill, rowing and weightsStill some aching in the ankle!
Sunday20 milesSlow runAnkle fine!
Total43.5 miles  

Sunday, September 18, 2005

Nothing but blue skies

I feel great!

I just had my best ever 20-miler. It took me 3:03 and an average heart rate of 126bpm: 72% of maximum. It was a glorious cloudless day: 11 degrees when I started and lifting to 19 degrees by the finish. I could almost hear Brendan saying: "Perfect weather for distance running". I was so fresh. Never has 20 miles seemed so easy.

I point all this out as you may have gathered from my previous post that I was concerned about my ankle. Pre-marathon paranoia! As I set out, I could feel the ankle aching, but by 5 miles the aching had subsided and I couldn't tell anything was wrong.

The air had a chill to it first thing. It felt great. I had a real problem keeping my pace down! I kept creeping under 9-minute miling and had to concentrate on keeping my pace above the 9:00 mark. Now that's how training runs should feel!

I still managed to have problems with dogs and children though - this time all in one go. At around 15 miles I encountered a family group of 2 adults, 2 children and 2 small dogs. They were straddling the entire width of the path. I moved to the right to go round the children, but they moved to block my way. I swerved back to the middle and the dogs wandered across me. As I side stepped around them I twisted round on my dodgy ankle. The result of this manoeuvre, apart from nearly colliding with the dad, was it started it aching again. Fortunately after another half a mile the aching had gone again, so no harm done apparently.

I think I'm going to have to rethink my tactics on avoiding dogs and children. I don't trust dogs; getting too close and possibly colliding or tripping over them is not something I'd risk. Children however are far more docile and don't have such sharp teeth, in fact some don't have teeth at all. I think the thing to do is hold my line and barge them out the way if they cross my path. A handy hedge would be a bonus for a soft landing after a deft shove. In fact my run often follows the foreshore and a duck pond. A quick shove into the pond or the harbour would be perfect. If the parents are in attendance to fish out their offspring, then no harm done. I gather kids can go without oxygen for several minutes without any damage at all.

Joking of course. I love children!


But I couldn't eat a whole one!

Saturday, September 17, 2005

Less heat more speed

Friday night's run was an 8 mile run consisting of laps of my 1.5 mile course, doing my usual scheme of running at a steady pace and measuring pace and heart rate - a cardiac drift test - although I wasn't so concerned about my ability to run without drift, but more my pace for a given heart rate. This was the first cool evening for months and I was curious to know how my pace had developed during the summer. There was some fatigue still from my high mileage, so maybe there is still room for improvement before the marathon, but in fact I had a slightly easier week having dropped a speed session and taken an extra rest day, so I did feel fairly fresh.

The results were excellent. I recorded my best ever pace vs heart rate. I tried to stick to 8:00/mile. My heart rate never went above 141 or 81% of maximum, which is a few beats lower than my usual marathon pace (I may try to go off a little slower at Cardiff, at about 142bpm, as opposed to the 145bpm at the last 2 Londons). I'm hopeful this is an indication I can get close to 3:30 in the marathon, although clearly it's going to be very tough to keep to that sort of pace for the entire 26.2 miles. What it does tell me though is I'm at least 10 secs/mile faster than when I did London in April. With my anticipated better endurance, from the mileage, this should translate to a significant improvement.

1.5-mile continuous laps. 1 mile warm up/cool down not included
LapLap timeMins/milebpm
112:048:03134
212:008:00139
312:038:02141
412:128:08141


The one cloud on the horizon is the reason I had to cut back a little this week. I've had a sore ankle for a fortnight now. I aggravated it at the weekend when I stumbled over a small child who ran out in front of me as I ran along a narrow path. I didn't hit him, but my legs stopped instantly while my torso continued over the top of him, going into an instant touch-the-toes stretch. Not good! My leg felt OK for this timed run yesterday, but I could still feel a slight ache, as I could in the gym today. I'm hoping all will be well for my last 20-miler tomorrow morning. Fingers crossed.

Tuesday, September 13, 2005

Weekly summary - 4 weeks to go

I thought the key moment of this week was going to be whether I could survive doing a race on Saturday followed by a long run on Sunday. In fact the long run felt OK - something of a non-event (despite more snarling dogs stopping me in my tracks twice during the run).

The key moment turned out to be our club 7.65-mile handicap race on the Thursday. I think it was one of those breakthrough moments when I see a jump in performance. I say 'think', because unfortunately my heart rate monitor went on the blink early in the week. I aimed to run the race at my marathon heart rate of around 142bpm. Such is my devotion to technology, I borrowed a HRM to do this. I think I managed to stick to my target HR, but as it didn't record heart rate I have no way of checking back on this fact. My pace for the race was faster than 8min/mile: a new PB of 60:40. Not bad for supposedly marathon pace! (I did sprint the last 100m though)

After a lot of hot weather lately masking my true performance, it's been difficult to measure any performance gains. The handicap race may have been the indication that all the hard work is paying off. If only I had the data to prove it!

Monday8.9 milesVO2max session: 5x600m 7:10/mile 90sec recoveryFelt good!
Tuesday12.5 milesSlow runDidn't feel too good. HRM packed in!
Wednesday5.8 milesRecovery run 
Thursday8.5 milesClub handicap race. 7.65 miles in 60:40. PB!Steady run, slightly quicker than marathon pace. Breakthrough run? (see above)
FridayRest  
Saturday6.7 milesRace: Test Way RelayWent faster than intended, but it was a race!
Sunday18 milesSlow runCouple of twinges, but felt great considering Saturday!
Total60.4 miles  

Monday, September 12, 2005

Test Way Relay - 10th September 2005

This was the race I was recce-ing in my How not to recce posts. It starts on Inkpen Beacon in Southern Berkshire and follows the Test Way down through Hampshire to finish in Totton, just outside Southampton. Teams of 8 run 1 leg each, averaging 5.5 miles each. Here's our ladies' team:
The team, or at least part of it
or at least some of them. It takes a while to run 42 miles, so others tend to join in half way and some leave early - all part of the organisational fun!

11am and the ladies and mixed teams start:
Go!
Marilyn ran as a guide for Sara. Not bad considering Marilyn had a leg of her own to do. 5 or so miles later:
Marilyn wounded and smiling. Sara giving it everything.
Marilyn's still smiling despite a nasty tumble. She's always happy, particularly when there's a camera - you should see the photos we have of her up to her neck in mud beaming ear to ear. Meanwhile Sara is giving it everything.
Sara hands to Nicola
and off goes Nicola on her leg.
Nicola also giving it everything
Nicola shows Sara's not the only one giving her all, as she hands to me.
Nice arse!
Nice arse...
Are those abs or extra boobs?
...but are those abs or extra boobs?
Zita at full throttle
Marilyn hands over to Zita, who also gives it some. Does she know she still has another 4.5 miles?
Shelly 31miles in
Shelly was just too quick for the camera. We've done 31 miles at this point!
Gill - steel determination
Gill arrives in Romsey showing steel determination after a quality run. She hands over to Beth...
Beth and Bart: Mum's too quick for me!
...who finishes in Totton escorted by the next generation. Just wait till the day Bart starts beating you Beth!

A fantastic day out in glorious weather, if a little humid early on for my leg. My highlights were passing the Eastleigh runner - I've never overtaken anyone in a relay before! I also ran my leg faster than our men's team! (Sorry Bob!)

Team highlights: we were'nt the last ladies' team. We beat one of the mixed teams too! We also didn't get caught by our men's team, who started an hour behind us. That's a pretty good result for us!

If you've never done a relay, do one! They're fun!

Monday, September 05, 2005

Weekly summary - 5 weeks to go

A tough week! It started poorly with the Bank Holiday. Being a holiday, I spent a lot of time out and about, resulting in less rest and less sleep than I'd normally have at a weekend. I felt very tired Monday evening, and decided it was best that I didn't go for a run, particularly the 11 mile scheduled speed session!

I felt considerably better Tuesday and managed 15 miles easily, but then it was late to bed and early to rise for a 6 miler. I then spent a very stressful day at work, making up for the lost time of the Bank Holiday. I sat all day at my desk, not stretching my legs, and not drinking enough. By the evening run my calves were very tight, but I figured a gentle 4 miles wouldn't hurt. Wrong! I tweaked my left peroneus longus (outside of the leg down to the ankle). I could feel it on Thursday, so decided to cut my run short. It felt worse on Friday, so rest was called for, plus a little self-massage.

This was all entirely avoidable, had I got more rest at the weekend, but in the end I was very sensible, and avoided any major problems. By Saturday my leg felt OK and I completed my long marathon pace run without problem. Mind you, it was agony in the heat - one of the toughest runs I've done. Shame I can't use the pace/heart rate data as any measure of fitness. I'm assuming Cardiff will be cooler!

Sunday this time was serious rest. Late rising, no gym, meet my friends for breakfast after their run, midday nap, watch a DVD, watch the Hydro-Active 5k on tele, another DVD, early to bed. Problem solved. Ready for next week!

MondayRest Bank holiday - feeling tired - too much non-running activity!
Tuesday14.7 milesSlow runFelt good, considering!
Wednesday9.7 miles5.9 miles am, 3.8 miles pmCalves feeling very tight
Thursday6 milesSlow runTaking it easy. Cut run short - leg feeling iffy
FridayRest Paying the price for a stressful week and little quality rest at the weekend
Saturday17 miles14 miles at marathon effortVery hot - pace dropped considerably, but kept HR at marathon levels
SundayRest Proper rest this weekend!
Total47.4 miles  

Sunday, September 04, 2005

How not to recce part 2

“Hi Marilyn, it’s Susie. Where are you? I should have mentioned that I turned left at the road. I’m coming into a village now, but it’s too dark to read the road sign [sound of a car approaching in the background] – ah! It’s Hurstbourne Priors. Please ring me!”

If you missed part 1, let me quickly recap. After a flat battery incident, Marilyn and I had got separated recce-ing leg 3 of the Test Way relay. Marilyn was now waiting for me in her car at the end of the leg, and I was trying to get to her by road having abandoned the Test Way due to nightfall. I had also unwittingly added an extra 4 or 5 miles to my journey by picking the wrong direction to head off down the road. I have left several phone messages, each of a slightly more anxious tone.

I should perhaps mention at this point, that having now seen the changeover point in daylight, there was no way I was ever going to find it by road at night, as it’s in the middle of nowhere. I didn’t of course know this at the time and was particularly optimistic, heading into civilisation, that a helpful local could quickly point me in the right direction and reunite me with my ride home!

A minor complication in all these plans was that I had walked off the edge of the map over a mile back. I know some of you may now have a Monty Python-esque image of a cartoon Susie tumbling over the edge of an abyss having walked off the edge of the map, but the psychological reality of the situation is not so far removed from this. It is a little disconcerting walking in pitch darkness not knowing where you are heading and knowing that even if you could see the map you are holding, it may be of little or no value. It was rather reassuring then to arrive at Hurstbourne Priors, and the George Inn!

“Anyone any good with maps?” I said as I slapped the map on the bar.
“We are here”, I said pointing at the beer mat, “and I need to get here”. Pointing at the rendezvous point marked quite clearly by a circle near Middleton Farm.

With hindsight I should perhaps more accurately have been pointing at the beer glass rather than the beer mat, as I’d gone a lot further off the map than I realised, but let’s face it, showing someone a map which doesn’t actually have their village on it and gesturing somewhere to the right of it isn’t too helpful! At least everyone was in agreement that they had no idea where the rendezvous was, but if I was to head down the road to Longparish, they would have a better idea there.
“It’s only a short drive down the road – can’t be more than 3 miles away”
and seeing my rather crestfallen expression
“How did you get here?”

A conversation then followed along the lines of 7 miles of running not actually being that far, and no I wasn’t tired as I’d been running quite slowly, and yes I had done the London Marathon. It was then that I got an offer of a lift from a gentleman sitting at the bar, and without really too much hesitation, I took it! People have queried the wisdom of driving off into the night with a total stranger, but it was quite clear he was a regular, and he had offered in full view of everyone there. It seemed safe enough, so off we went!

We soon arrived at The Cricketers Arms in Longparish, and pretty much the same scenario played out as I slapped on the bar a photocopied map, which didn’t actually show Longparish on it. Theories abounded though about where the rendezvous was. We were definitely within a few miles of it. It’s just south of here. It’s just north of here. It’s a short walk down the road. It’s a short drive up the road. I thanked them all for their help, and decided to carry on down the road with my extremely patient chauffeur.

Progress! We arrived at The Plough which I recognised as a pub we had visited last year and which had the Test Way running through its garden. I now knew we were definitely south of the rendezvous, but how far south I still had no idea, as we were still off the map. I got a shock when I entered the pub – it was empty! There were just 2 people - both staff. At least there would be no conflicting directions! I was proved right in this. They had no idea at all! Their best advice was to go back to the Cricketers and ask there.

My chauffeur, whose name I never discovered (!), was brilliant. We got back in the car and drove back to the Cricketers Arms. Further enquiries were made with similar results. A guy even pointed at what was clearly marked as a dismantled railway line and insisted it was the A303. An establishment serving alcohol is not a good place to ask directions!

I realised that the rendezvous was at Middleton Farm so asked if anyone knew where that was.
“Middleton House is just up the road – you’ve come past it – it’s the big house with all the lights”
I was sceptical that Middleton House and Middleton Farm were one and the same (I was right) but conceded that we would give it a go. As we were leaving, a couple gave me their phone number, assuring me I had a bed for the night if all else failed. This whole experience was restoring my faith in human nature! By the way, the couple’s name was the Tipples. How appropriate!

On we drove. We knew we had to keep an eye out for Marilyn’s car.
“What car does your friend drive?”
“A red one”, I’m embarrassed to admit was my answer. I tried to think what she drove, and thought it might be an Astra. The true irony of all this is realised when you consider who I’m currently contracted to: Vauxhall Motors!

Not surprisingly, we were fruitless in our latest search, and I decided it was best if my chauffeur dropped me off back at The Plough. At least it was on the Test Way and was a pub I knew Marilyn had mentioned. As he left me, he got out his wallet and offered me some money. Bless him! I politely refused, and bade him farewell. What a saint!

Back in The Plough, the barman now decided that the rendezvous must only be just round the corner. He seemed quite certain, insisting that the pub was on the edge of the circle Marilyn had drawn around the rendezvous, which put it only a 100m or so up the road at the side of the pub. This seemed reasonable as I would be heading back up the Test Way, so I decided to give the dark countryside one more go. He was of course quite wrong about the distance – it was at least half a mile away – but at least I knew the direction was right.

At first I was OK as the light from the village houses lit the path a little. Soon though, I was right back at square one – the darkness was intense – I couldn’t see a thing. Back in the Monty Python world though, a big hand had just placed cartoon Susie back on the edge of the map. Not that I knew this of course, or could see the damn thing!

I gave up in my quest once more, and with visions of an overnight stay in Longparish, turned to head back to The Plough. Then the phone rang!
“Susie, it’s Marilyn, where are you?”
“I’m at The Plough”
“No you’re not, I’m there!”


A point to note is that when your mobile goes dead, you can’t access any of the numbers stored in it! Fortunately Marilyn had my number stored in her personal organiser, also battery powered, so could phone from the pub. All’s well that ends well, as someone once wrote!

And I’ll repeat once more: thank you Marilyn for an excellent adventure!