Tuesday, February 28, 2006

Weekly summary - 7 weeks to go

I'm very pleased with how my slow pace is improving. Sunday's run was over Portsdown Hill, but my average pace was still about the best it's been for such a low HR. The Thursday intervals were my fastest ever, yet my heart rate never rose above 85% (149bpm) - way below lactate threshold.

I was a little tired after the Sunday run, and tired yesterday, but after a good night's sleep last night (Monday), I feel good. I had some aching in my medial soleus last week, but it seems OK now.

It's all looking pretty good!

Big test next week in the Mad March Hare 20 where I'll be testing out my pace at marathon effort - 83%MHR. The plan is to run easy for the first 5 miles, then lift my pace, or rather effort, to marathon pace and hold it to the end. Hopefully this won't take too much out of me.

MondayRest  
Tuesday8.1 milesClub run typically 8:00/mile 80%MHR 
Wednesday7 milesEasy run 64%MHRDropped my usual 15-miler as it's a recovery week
Thursday10.8 milesa.m. 5 miles easy, p.m. 5.8 miles 400m reps interval sessionEfforts typically 6:50/mile max HR 85%MHR, recovery 158m ~50s
Friday10 milesEasy pace 64%MHR 
Saturday5 milesEasy recovery 65%MHR 113bpm 8:57Good pace for such a low HR
Sunday16 miles8:44/mile 72%MHR including 300ft climbVery pleased with the pace - fastest yet for a low HR long run
Total56.9 miles  

Saturday, February 25, 2006

The Pledge

Mars Bar 25th Feb

This is one of the stranger photos I've blogged, but it's a symbol.

This is the Mars Bar I received in my goodie bag last week at Bramley.

I still have it. It is uneaten.

I like my cake, biscuits and chocolate. Trouble is, if I'm to improve my diet and reduce all the refined sugars, they have to go. I know the occasional one won't hurt, but with me it's all or nothing. If I allow myself one treat, is that one per week, one per day, one per run? There has to be boundaries. If I allow myself one, then where does it stop? I've tried to cut down in the past, but the "one won't hurt" approach just lets me break the rules with increased frequency until I'm back where I started.

So far this year I have had no biscuits and no chocolate. I have had one misdemeanour so far on the cake front when it was the only food left at the end of the Manor Farm cross country event a few weeks back: I think I'll forgive myself that one.

Today I popped into the Up & Running first birthday event at Chandlers Ford, largely for a chat with Mike Gratton, who has been advising me on the Runner's World forum. Mike will bear witness to the fact that I refused a slice of birthday cake - such is my resolve!

The Mars Bar will remain uneaten until Boston, as my occasional photo blogs will attest.

I will not falter!

Monday, February 20, 2006

Weekly summary - 8 weeks to go

My second 70 mile week in a row, and I'm doing OK, if a touch tired.

Let's get technical for a moment: the signs are all there that my pace is improving and my 3:30 marathon target is achievable. Despite the tiredness on Friday night, I hit 7:42 pace without my heart rate reaching what I'd normally do a marathon at. Then at Bramley I averaged 8:34 for a heart rate of only 76% of max - 131bpm. Given that my pace increases by about 40secs/mile for a 10bpm rise then this puts me at around a 7:50/mile marathon pace. My last mile was 7:49 with an average HR of 144bpm which backs up the other pace predictions.

And I accused someone of over-analysing today!

The point is that this is all evidence of my continued improvement and that I'm on target.

I have a recovery week coming up, then my next big test is the Christchurch Mad March Hare 20 in 2 weeks time where I'll do the last 15 miles at marathon effort.

MondayRest  
Tuesday11.1 milesa.m. 4.8 miles easy p.m. 6.3 miles slow club run 
Wednesday15 milesSlow run 9:00/mile 121bpm 70%MHRWell paced - fastest 'slow' run yet
Thursday6.6 milesEasy recoveryJogged the club session
Friday12 milesTempo runTired - pace limited, but legs OK
Saturday5.3 milesEasy recovery 65%MHR 
Sunday21 milesBramley 20 76%MHR 2:51 8:34/mile
Total71 miles  

Sunday, February 19, 2006

People power: The Bramley 20 2006

If the Meon Valley Plod was about the landscape and mud, then the Bramley 20 was about the people.

I’d made tentative arrangements to meet some of the Runner’s World forumites at the race: I knew what Karen looked like, Mick’n’Phil should be easy to spot, but I had no idea what any of the others looked like; I just had a few race numbers half remembered.

I spotted Karen easily enough in the school before the race, in a large crowd of her Serpentine runners; a quick hello and it was on outside to warm up.

I walked to the gates and by chance found myself eye to eye with a familiar face. I glanced down and instantly twigged: Mick’n’Phil! How could I have missed Phil in the wheelchair? Mick, his dad, clearly recognised me, but couldn’t place me. I introduced myself and established that he must have clicked the link to my photo on the forum. I said hi to Phil and offered him advice on pacing and breathing. I know his dad does all the pushing, but so began the day’s in-joke of Phil doing all the work. Actually in his own way I reckon he does bring a fair bit to the partnership – that pair generate so much energy there’s some left over for the rest of us!

I did my warm up – this was a 21-mile training run – and made my way to the start line.

“Susie!”

I’d been spotted by RichK and Trinity, again recognised from my photo and club vest. A quick pose for a photo with Mick’n’Phil and Trinity – well hardly posed – it looked like I was laying down the law to Phil – and I made my way to the start line.

Now I find this next bit a touch spooky…

I took up my position and started to chat to the woman who happened to be next to me. We’d chatted for a bit about intended pace, weather – the usual stuff, when she for some reason, maybe my vest, asked if I posted on the Runner’s World forum – I was standing next to Minks! I’d exchanged many messages with her online – our marathon times are similar and we’ve been comparing notes on our training – but we’d never met before. The spooky stuff didn’t stop there though, as we established that a relative of hers is a good friend and team mate of mine. It really is a small world.

We set off and chatted for a few miles, but it was evident that Minks is a fair bit fitter than me. Despite our similar marathon targets, I suspect Minks is under-selling herself. I wanted to keep it easy and strictly at training pace, so I waved Minks on after about 4 miles. She went on to average a little over 8:00/mile so she’s well on track for a sub-3:30 marathon, and I suspect a fair bit quicker.

A mile later:

“Susie!!!!”

It was Mick’n’Phil. We were heading downhill and they were much quicker than me. I warned them about the upcoming hill at 6 miles and suspected they would drop back again. I offered Phil some encouragement, playfully ignoring his dad sweating behind the wheelchair, and as  I suspected they dropped back at the hill.

2 miles later.

“Susie!!!!”

They were back. This was becoming quite a cat and mouse game. Phil was sensing the race was on and was cheering his heart out. Could I live with myself if it came down to a sprint at the end, after Phil had put such a big effort in? (Yes, the joking about Mick just being along for the ride continued)

We were still together after the first lap, but now we were seeing the results of pushing a chair 10 miles and despite Phil’s best efforts, Mick’s legs were tiring. Alas, I was able to open a gap which stayed till the end.

I finished in 2:51, about 7 minutes ahead of the indomitable Mick’n’Phil.

Thanks lads – you’re an inspiration. Your energy level is incredible. That’s what running is all about – I love this sport!

Nice to see you Karen, RichK and Trinity. Well done to Karen on winning the V50, with a new course record, and the team prize – amazing! Thanks Minks for pushing me to a new PB.

A great day out!

Saturday, February 18, 2006

A very silver lining

I tried a tempo run last night. I say 'tried' because I was tired and couldn't keep my heart rate up. I'd aimed for faster than 7:40 for each of 3 of my usual time-trial 1.5-mile laps. The best I managed was to get the second lap up to 7:42, but my pace and heart rate fell for the last lap.

But...

That second lap wasn't even at marathon heart rate, and yet I was running 7:42 pace. Could my 3:30 target for the marathon actually be rather conservative? It will be interesting how things go in 2 weeks time at the Mad March Hare 20, where I'll try to run the last 15 miles at marathon pace.

1.5-mile continuous laps. 3 mile warm up not included
LapLap timeMins/milebpm%of max HR
111:467:5113679%
211:337:4214282%
311:487:5214182%

Tuesday, February 14, 2006

Weekly summary - 9 weeks to go

I'm making a habit of this but: my highest weekly mileage ever!

It wasn't without its problems because my legs were feeling a bit iffy by Friday - a tight left soleus and hamstring. This was either a knock-on effect from the hard week previously, or could have been due to me breaking in new orthotics on the 15-miler on Wednesday. Whatever the reason, it all seems to be OK now.

I seem to have recovered OK from the Meon Valley Plod, maybe helped by wearing the Skins during the race, so onwards and upwards - Bramley 20 next Sunday as part of another big mileage week, then I'll take a recovery week to prepare for the Mad March Hare 20.

Monday4 milesEasy recovery 64%MHR 
Tuesday10 milesa.m. 6 miles easy 66%MHR p.m. 4 miles slow 9:00/mile no HR 
Wednesday15 milesSlow run 9:16/mile 68%MHRFirst long run with new orthotics
Thursday6 milesEasy recovery 66%MHRJogged the club session - left soleus tight afterwards - felt it working the clutch
Friday12 milesSlow run 64%MHRHamstring tight on same leg as sore soleus - kept it slow
Saturday5 milesEasy recovery 64%MHRLeg feeling better
Sunday21.5 milesMeon Valley Plod 73%MHR 3:58!Legs OK! Muddy
Total73.5 miles  

Sunday, February 12, 2006

Mud and Confusion - The Meon Valley Plod 2006

I don’t know whether it’s the skier in me that finds it OK to have the upper body pointing in one direction and the legs in another, but as a runner I find it most disconcerting! Many times today traction was such that despite best efforts from my legs, gravity would dictate where the rest of me was heading.

Mud!

There was lots of it. This was serious off-roading!

Just as the Eskimos have many words for snow, mere ‘mud’ doesn’t do justice to the myriad varieties of the earthy stuff. Sure ‘mud’ does suffice for the (excuse the pun) garden variety of stuff that I meet now and then on my training runs, and there was plenty of ‘mud’ today, but let me add a few more terms to our understanding:
Popplecrack – named for the sound it makes as you run over/through it. A sticky mud which grips the shoes and make some entertaining noises.
Farting – this may be the same as popplecrack, but is 9 inches deeper. It farts loudly as you step in it.
Barefoot – heavier than farting mud, but just as deep. If your shoes aren’t on tight enough you will emerge barefoot at the other end of it.
China clay – self explanatory really, and just maybe geologically accurate.
Facial quality – closely related to china clay, but unbelievably smooth and creamy. You just want to reach down and slap it on. Absolutely impossible to get any grip.
Baileys – A thinner shallower version of facial quality and mercifully grippy. A thin layer of Bailey’s Irish Cream over firm ground.
Black tar – again self explanatory – horrible.

This race was never going to be easy with all the hills, but at least I hoped the going would be firm after the lack of rain recently. How wrong I was! Did I mention it rained all day?

At the start I met a local celebrity: Richard Williams, the Ocean FM breakfast DJ. He was being escorted round by a friend of mine: your own escort - the mark of true celebrity! I must confess I only half knew who he was – I’m a Chris Moyles listener. I’ve seen Richard’s name on the side of buses, so I suppose that counts as celebrity?

Things started well with small helpings of ‘mud’ and ‘china clay’, but as we climbed a hill into cloud we lost sight of the runners ahead. Thus began another element of the day’s madness: the extra miles I had to run after a couple of wrong turns. There were a fair few marshals, but on a 20-mile course it is clearly difficult to have marshals on every turn. You therefore rely on the many bits of red and white tape attached to the trees and fences. As we ran across the field in the mist we saw a group emerging from the mist downhill from us running in the opposite direction – the runners ahead had lost their way crossing the field and had missed the exit onto the South Downs Way. We followed the group along the hedge parallel to the proper track, and eventually found our way back onto the correct route. Club-mate Graham was there to greet us at the stile, commenting on the gap that had opened up ahead of us after the mix-up. That gap was going to create more problems!

On we trudged through the china clay, trying not to fall as we slid our way downhill – many succumbed! The field turned left at the tape attached to a gate, and naturally I followed. We made our way down a concrete farm path and half a mile on I started to sense the ‘oh dear, we’re lost’ body language. There was no red and white tape anywhere to be seen. One or two were turning round and heading back, but the consensus appeared to be that as there were dozens and dozens of runners ahead, some of whom surely knew where they were going, then we may as well follow. Baaaaaa!!

After a mile or two of tarmac I realised we had definitely gone wrong, but still people were pushing on undeterred. I then met 2 runners coming the opposite way. Oh dear!
“We’ve had enough of this! None of them have any idea where they’re going”
I asked them if they really thought that adding at least 3 miles onto their run was a good idea, repeating my assertion that someone must have an inkling that they were heading in the right direction, when along came a couple of Pompey Joggers (the organising club). Fortunately one of them, Colin, although clearly not blessed with sound navigation skills, did seem to possess some leadership qualities, and insisted that he was ‘fairly sure’ the road was heading towards one of the checkpoints.
“Come on folks, at last we have a leader” I shouted. “He’s Pompey Joggers, so if he’s wrong we can get our money back. Of course, as it’s for charity, you will then have to donate your money back, but the principle’s there”
This seemed to placate the doubters.

Fortunately we were soon at the 6 mile checkpoint. My GPS read 7.5 miles. Oh dear!

Yes I had GPS! As I’ve never seen a course map though, the ‘P’ for ‘Positioning’ didn’t really count for much. Please organisers, can we have a map published? Better still can we have the lat/long of the checkpoints so we can program waypoints into our GPS’s?

On we plodded, meeting a marshal who suggested that the local schoolkids had messed around with the course markers. I doubt this is true, but it’s a good get out.

Malcolm had now caught up with me and we were playing cat and mouse, running at our own paces, me desperately trying to keep my heart rate down and keep this at training-run effort.

On we plodded encountering more variations of mud, including the horrible black tar. I didn’t think the ramblers would be impressed with me splashing them with farting mud, but they seemed happy enough and offered some words of encouragement.

We then encountered the ‘facial quality’ mud – unbelievably slippery.
“Beware of the barbed wire along the path” shouted someone.
But the barb wire is way over…Aagh!
I soon understood the warning as my legs tried to run to the left but my body continued downhill to the right towards the barbed wire.
“It was far worse last year” commented Malcolm.

!!!!!?

The worst mud of the run, of the barefoot variety, came just before the big climb up Butser Hill, the highpoint of the run. It was unbelievably deep! I’d stopped earlier to tighten my laces after nearly losing my shoes – I’m glad I did! It was about a foot deep in places, with deep deep ruts from vehicles. What sort of vehicle had come this way? Surely only a tractor could manage this? I can’t imagine a Land Rover coping without a winch. I imagined a Porsche Cayenne trying to get through. “Hello, is that the AA?...yes the mud’s half way up the doors…my wife’s lost her stilettos…” click “…hello?... hello?”

“It was a lot deeper last year” said Malcolm.

!!!!!!!!?

On up Butser – Baileys mud, but good traction – and on over the top onto a few miles of road down into Clanfield. That’s the first time I’ve ever asked when we get back off-road. Tarmac is not so comfortable in flat fell shoes!

A couple of miles of off-road through the woods and a bit of popplecrack, and we were done. 21.5 miles of fun!

SusieMalcolm
SusieMalcolm

Did I mention it was muddy?

Friday, February 10, 2006

Skins

I bought another gadget this week, if an item of clothing can be considered a gadget. I purchased a pair of Skins long tights. They are compression tights which are supposed to help recovery from hard training by improving blood flow in the legs. You can wear them both for running and afterwards to aid recovery, but in my opinion this is an either/or as I'm not wearing sweaty garments after a run. There are those who would disagree with me on this though!

Initially I've been wearing them in bed, since this for me is the period immediately after my late evening run, however this is proving a little on the warm side. This is good in terms of extra blood flow, but bad in terms of a decent night's kip - I've woken up in a bit of a sweat the last couple of nights.

They do seem to have an effect - my legs felt good on Thursday morning after the 15-mile run Wednesday evening, however my left soleus is a little sore this morning, so I'm unwilling to pronounce them as a miracle garment. The soleus soreness is more likely to be connected to me wearing my new orthotics for the first time during a long run, but I'll have to wait and see.

I may try wearing the skins during the run tonight, soleus permitting, to see how they feel.

They are expensive at £60 each, but even so I might get a second pair so that I can wear them during and after a run. There is a Jetskins product designed to keep your legs fresh during flights (useful for Boston!), so I may try them - they are just as good for recovery afterwards. They may also be cooler in bed. That's cooler as in less heat, not cooler as in sexier, but what do I care about how I look in bed?

Boston related news story

I just picked up on this on the BBC news site:
Briton agrees to US extradition. It concerns Neil Entwistle, who is accused of murdering his family in Hopkinton, Massachusetts.

Hopkinton is the start of the Boston marathon.

Not training, or immediately marathon, related but it seems somehow relevant!

Monday, February 06, 2006

Weekly summary - 10 weeks to go

Another great week feeling really strong, but a slight niggle on Friday/Saturday. I'd been alerted to a tight soleus at the massage on Tuesday, probably as a result of blasting up the final hill at the cross country, and largely ignored it as the soleus generally doesn't cause a problem. After the hills of Friday though, the insertion of the soleus into the achilles was really sore. I could also now feel how tight the soleus was. Awareness of these things is always a good thing, and I spent time on Saturday icing, heating, and massaging the area.

On Sunday, the achilles was fine, but I could feel tenderness in the soleus, probably from the pummeling I'd given it. Once I'd warmed up though, it was fine. I felt sluggish during the run as I was no doubt a little fatigued, but all went well - I was very pleased with the pace. I'm sure if I'd done the run without Saturday's precautionary measures, I would now be nursing a sore leg.

Still going strong...

Monday5.5 milesEasy recovery 65%MHR 
Tuesday8.5 milesTempo run - middle 5 at 7:40ish 84%MHRishMassage a.m. Run p.m.
Wednesday14 milesSlow run 9:08/mile 68%MHRRan a bit quicker than last week - felt better
Thursday5.5 milesEasy recovery 62%MHRJogged the club session
Friday12 milesSlow run 9:07/mile 69%MHR2 300ft hills, yet pace similar to Wednesday
Saturday6 milesEasy recovery 9:30 65%MHRRight achilles/soleus sore
Sunday15 miles10 miles at marathon pace 7:55 82%MHRFelt a bit sluggish
Total66.5 miles  

Sunday, February 05, 2006

Drift/pace test

I did 15 miles today with 10 miles at marathon pace - a tough session. My legs were feeling it a bit after a hard week - I needed to do some preventative self-massage on my lower legs yesterday to try to avoid straining something. Today I felt sluggish, but got some great results. This was the fastest paced run of this type that I've done so far, and my heart rate was below what I'd expect for a marathon (83%-85%maxHR). A sub-3:30 is looking very possible. It's going well!

Here are the results:
1.5-mile continuous laps. 5 mile warm up/cool down and last 1-mile of effort not included
LapLap timeMins/milebpm%of max HR
112:088:0513377%
211:587:5913880%
311:497:5314182%
411:517:5414182%
511:557:5714282%
611:547:5614282%

Friday, February 03, 2006

Hills and pollution

Running is a very environmentally friendly sport.

Except when you get in your car to drive somewhere just to go running that is!

Club runs aside, all my runs are normally done from home or work. Straight out of the door, run, and return back to the warmth of a shower. It has always seemed somehow wrong to get in the car and drive to a training run.

I felt the need for hills this evening. There are no hills within 5 miles of the house. This hasn't been a problem, as lately I've been incorporating the local hill into my long runs. Tonight though I wanted to do 12 miles and lots of gradient, so I drove to the top of the hill and did a double circuit up and down.

Here's the profile:
Run profile 3rd Feb 2006

I'm getting to like these hills! 9:07 pace 120bpm average (69% maxHR) - it all felt very relaxed. The training is going well!