Date & Time : 24/03/12 06:45
Distance : 13 miles, 11 miles, 4 miles, 6 miles
Total Training Distance (since beginning Jan 12) : 292 miles
Route & Stats : Various & Trowse 10k
I've not blogged for a while, because I haven't been 100% certain that I would be able to participate in the marathon due to a variety of injuries. It's been over 5 weeks since the Wymondham 20 and quite frankly I have been in bits since then. I've had ankle, lower back, hamstring and glute problems .... it's almost like all the injuries I should have had in the last 2 years have all come at once. It's very frustrating because my overall fitness has never been better having set PB's in virtually every race that I have completed in the last few months; Yarmouth 10k - 47m, Norwich Half - 1h 46m, Reedham 10m - 78m and Wymondham 20m - 2h 52m.
I have eased back on the running in the last few weeks, focusing instead on cross training to keep my fitness levels up while giving my old bones a chance to recover. I've have had three physio sessions, two local and one while on holiday last week - yes, I was getting so desperate that I even visited a physio while I was away. During the last few weeks I have been a proper grumpy git and I have to publicly thank my family for putting up with me.
The good news is that in the last week I have gone from bailing out of a long run at 11 miles with really bad ankle soreness to completing a brisk 4m and the Trowse 10k with no issues whatsoever, in fact my time for the Trowse 10k was only 14s off my PB, which considering the course is a pretty good outcome. The physio I saw in Dorset worked wonders with my ankle tendons and really loosened them up which has prevented them from becomming inflamed during my runs.
I can only hope that the injuries are behind me and that I can get to the start line on the 22nd in as best a state of mind and body as possible. Mentally and physically I am much stronger this time around and even though I haven't been able to get the mileage in that I wanted to I think I will have half a chance of breaking 4 hours - I will certainly give it a go, afterall the title of this training diary is "4 hours or bust" and I intend to stick to that as a philosphy!
Go hard or go home.
Tuesday, 10 April 2012
Wednesday, 7 March 2012
49 Days To Go - Game On
Date & Time : 04/03/12 10:00
Distance : 20 miles
Total Training Distance (since beginning Jan 12) : 242 miles
Route & Stats : Wymondham 20
I was getting a bit worried that my lack of mid week training was meaning my sub 4 hour objective was slipping away from me. A decent 18 miler last week in near perfect conditions was good but inconclusive either way in terms of whether I was still on track or not.
So, I decided that the Wymondham 20 mile race was going to be the test of whether I was on track or whether I should just forget it and just focus on getting round in a half decent time better than the 4h 34m that I managed last time.
I felt good on the morning of the race, almost confident. The weather was OK at 8am, but the outlook for later in the morning was not good with heavy rain and blustery wind forecast. Hmmmm, that presented a conundrum .... what to wear? Too many layers and I risked getting too hot and/or too wet, too few and I would get cold and possibly not warm up again, which is OK for a shorter run but not for 3 hours. I elected to go for a thin long sleeved base layer, vest and running tights. I put the gloves in my bag just in case.
Nutrition and hydration strategy next. I had my usual pre long race breakfast of porridge, Immodium, a couple of Nurofen and a Lucozade sport isotonic drink. I grabbed a banana for just before the start and 3 SIS Go-gel carbohydrate gels for during the race (one every 5 miles) and finally topped up my Camelbak hydration pack with a litre more of Lucozade sport drink. The Camelbak has been a great investment and I really benefited during the race by not having to stop for a drink at the drinks stations, which in the past I found breaks my rhythm.
Having registered and got my timing chip and race number, it was almost time to head to the start. There was a good buzz about the hall, most runners looking happy and relaxed, joking about the weather which had started to take a turn for the worst. On the way out I decided to buy a proper running cap - this turned out to be a very good decision. The rain had started to fall.
I had set myself a target of under 3 hours, which would mean just under 9 min miles for the full 20 miles. Previously in 2010, I completed this race in 3h 12m and found it a real struggle, experiencing lots of lower leg pain in the last 4 or 5 miles.
Following a short pre-race briefing in the market square we were off. There was a decent sized field of about 250 runners. I got off to a good start. More often than not I can tell if I am going to have a good run within the first few minutes. The first mile flew by in 8:11. The next mile was even faster at 8:03. Even though I was over pacing, I was feeling relaxed and comfortable so decided to just go with the pace for as long it felt OK. Just after mile 3, we passed the 11 mile marker, which was a reminder that there was a long way to go. The course is basically 2 miles out, then 2 loops of 8 miles, then 2 miles back in which mentally I found tough to deal with last time, but this time it didn't seem to bother me.
For the next few miles I settled into a pace just under 8:30 which I maintained for 10 miles and then slowed a little to 8:45 ish (which is my target pace for the marathon). The weather gradually deteriorated but having the cap meant I could lower my head and the peak kept me protected from the driving rain. I felt pretty good all the way round until the last couple of miles when I started to get a muscle strain in left thigh and my right ankle started to feel sore. However, I managed to maintain my pace, in spite of the nasty steep hill at the end and crossed the line in 2h 52m - 20 mins better than last time!!
I was pretty exhausted at the end, but reckon I could have carried on for another 6 miles if I needed to and with a cushion of 68 minutes that's nearly 11 minutes per mile to get round in under 4 hours - GAME ON!!!
BREAKING NEWS - as I sit here and write this blog entry on Wednesday evening, my legs have just about recovered and the soreness in my ankle has all but gone, however I am giving myself the week off, but hope to be back out on the roads at the weekend for another 15 or 16 miles.
Distance : 20 miles
Total Training Distance (since beginning Jan 12) : 242 miles
Route & Stats : Wymondham 20
I was getting a bit worried that my lack of mid week training was meaning my sub 4 hour objective was slipping away from me. A decent 18 miler last week in near perfect conditions was good but inconclusive either way in terms of whether I was still on track or not.
So, I decided that the Wymondham 20 mile race was going to be the test of whether I was on track or whether I should just forget it and just focus on getting round in a half decent time better than the 4h 34m that I managed last time.
I felt good on the morning of the race, almost confident. The weather was OK at 8am, but the outlook for later in the morning was not good with heavy rain and blustery wind forecast. Hmmmm, that presented a conundrum .... what to wear? Too many layers and I risked getting too hot and/or too wet, too few and I would get cold and possibly not warm up again, which is OK for a shorter run but not for 3 hours. I elected to go for a thin long sleeved base layer, vest and running tights. I put the gloves in my bag just in case.
Nutrition and hydration strategy next. I had my usual pre long race breakfast of porridge, Immodium, a couple of Nurofen and a Lucozade sport isotonic drink. I grabbed a banana for just before the start and 3 SIS Go-gel carbohydrate gels for during the race (one every 5 miles) and finally topped up my Camelbak hydration pack with a litre more of Lucozade sport drink. The Camelbak has been a great investment and I really benefited during the race by not having to stop for a drink at the drinks stations, which in the past I found breaks my rhythm.
Having registered and got my timing chip and race number, it was almost time to head to the start. There was a good buzz about the hall, most runners looking happy and relaxed, joking about the weather which had started to take a turn for the worst. On the way out I decided to buy a proper running cap - this turned out to be a very good decision. The rain had started to fall.
I had set myself a target of under 3 hours, which would mean just under 9 min miles for the full 20 miles. Previously in 2010, I completed this race in 3h 12m and found it a real struggle, experiencing lots of lower leg pain in the last 4 or 5 miles.
Following a short pre-race briefing in the market square we were off. There was a decent sized field of about 250 runners. I got off to a good start. More often than not I can tell if I am going to have a good run within the first few minutes. The first mile flew by in 8:11. The next mile was even faster at 8:03. Even though I was over pacing, I was feeling relaxed and comfortable so decided to just go with the pace for as long it felt OK. Just after mile 3, we passed the 11 mile marker, which was a reminder that there was a long way to go. The course is basically 2 miles out, then 2 loops of 8 miles, then 2 miles back in which mentally I found tough to deal with last time, but this time it didn't seem to bother me.
For the next few miles I settled into a pace just under 8:30 which I maintained for 10 miles and then slowed a little to 8:45 ish (which is my target pace for the marathon). The weather gradually deteriorated but having the cap meant I could lower my head and the peak kept me protected from the driving rain. I felt pretty good all the way round until the last couple of miles when I started to get a muscle strain in left thigh and my right ankle started to feel sore. However, I managed to maintain my pace, in spite of the nasty steep hill at the end and crossed the line in 2h 52m - 20 mins better than last time!!
I was pretty exhausted at the end, but reckon I could have carried on for another 6 miles if I needed to and with a cushion of 68 minutes that's nearly 11 minutes per mile to get round in under 4 hours - GAME ON!!!
BREAKING NEWS - as I sit here and write this blog entry on Wednesday evening, my legs have just about recovered and the soreness in my ankle has all but gone, however I am giving myself the week off, but hope to be back out on the roads at the weekend for another 15 or 16 miles.
Saturday, 3 March 2012
57 Days To Go - Up's and Down's
Date & Time : 25/02/12 06:45
Distance : 18 miles
Total Training Distance (since beginning Jan 12) : 217 miles
Route & Stats : Outer Ring Road & Whitlingham Broad
Anyone who runs regularly will tell you that you have good days and bad days when it comes to training. In my experience the bad days significantly out number the good days. But, when you have a good day, then you soon forget about the bad days.
This was a good day. I was up and about at the crack of dawn, and hit the road at 6:45am (that is hardcore for a Saturday isn't it?). The sun was just coming up and there wasn't a breath of wind, perfect running conditions. I had decided to run round the Norwich outer ring road first and then make up the remaining 4 miles with a loop around Whitlingham Broad.
I set out in an anti-clockwise direction heading east towards Thorpe St. Andrew, the sun on my face. I got into a nice steady rhythym early on and before I knew it 4 or 5 miles had gone past and I was already heading up towards Sprowston with the sun now on my back, which felt great. I stopped for a gel and a drink at 6 miles and then kicked on again. I was feeling good and really enjoying being out so early. No hip, back, knee or groin problems to report for the first time in a long time. At 12 miles I stopped again at the BP garage near McDonalds by Hall Road, and though tempted to go in and get a sausage and egg McMuffin, I stuck to my plan and took on another gel and a banana. That banana tasted amazing and gave me a real energy boost (will definitely take one with me next week for the Wymondham 20). I finished the run strongly with a loop around the broad and was home by 9:45am. Job done.
I was pleased with the pace too, moving average of 9:11 is not bad for a run of this distance at this stage. My target pace for the marathon is 8:45 so I need to go a bit faster, but not much more. With the Wymondham 20m race next Sunday (04/03), I will try and get closer to my target pace and aim to go under 3 hours if I can which will be a good improvement when I last did the race 2 years ago in 3h 12m.
My mid week training schedule is all over the place at the moment with all the travelling I am doing, but I can't get too stressed about it, and while the weekend long runs are going well then I am happy.
BREAKING NEWS - just seen the weather forecast for Sunday (Wymondham 20) and it's going to be a shocker ..... shiiiiiitttt!
Distance : 18 miles
Total Training Distance (since beginning Jan 12) : 217 miles
Route & Stats : Outer Ring Road & Whitlingham Broad
Anyone who runs regularly will tell you that you have good days and bad days when it comes to training. In my experience the bad days significantly out number the good days. But, when you have a good day, then you soon forget about the bad days.
This was a good day. I was up and about at the crack of dawn, and hit the road at 6:45am (that is hardcore for a Saturday isn't it?). The sun was just coming up and there wasn't a breath of wind, perfect running conditions. I had decided to run round the Norwich outer ring road first and then make up the remaining 4 miles with a loop around Whitlingham Broad.
I set out in an anti-clockwise direction heading east towards Thorpe St. Andrew, the sun on my face. I got into a nice steady rhythym early on and before I knew it 4 or 5 miles had gone past and I was already heading up towards Sprowston with the sun now on my back, which felt great. I stopped for a gel and a drink at 6 miles and then kicked on again. I was feeling good and really enjoying being out so early. No hip, back, knee or groin problems to report for the first time in a long time. At 12 miles I stopped again at the BP garage near McDonalds by Hall Road, and though tempted to go in and get a sausage and egg McMuffin, I stuck to my plan and took on another gel and a banana. That banana tasted amazing and gave me a real energy boost (will definitely take one with me next week for the Wymondham 20). I finished the run strongly with a loop around the broad and was home by 9:45am. Job done.
I was pleased with the pace too, moving average of 9:11 is not bad for a run of this distance at this stage. My target pace for the marathon is 8:45 so I need to go a bit faster, but not much more. With the Wymondham 20m race next Sunday (04/03), I will try and get closer to my target pace and aim to go under 3 hours if I can which will be a good improvement when I last did the race 2 years ago in 3h 12m.
My mid week training schedule is all over the place at the moment with all the travelling I am doing, but I can't get too stressed about it, and while the weekend long runs are going well then I am happy.
BREAKING NEWS - just seen the weather forecast for Sunday (Wymondham 20) and it's going to be a shocker ..... shiiiiiitttt!
Sunday, 19 February 2012
64 Days To Go - Ouchy
Date & Time : 18/02/12 10:20
Distance : 14 miles - Long Run
Total Training Distance (since beginning Jan 12) : 191 miles
Route & Stats : Whittlingham & Trowse
This was not a good week. I was away on business from Sunday night to late Thursday evening which is really putting a spanner in the works with respect to my training plan. I did manage to get in a couple of gym sessions, 5 miles on a treadmill (boring) and 45 minutes on an elliptical trainer, on a much higher resistance level than intended due to not really knowing how to use the machine and the fact that I was flanked either side by two rather attractive ladies and there was no way I was going to wimp out and reduce the level while they were there. Unluckily for me they stayed there until I was almost finished, both in terms of completing my 45 minutes and my energy levels. Luckily for me they finished their work outs just before I did and didn't notice me virtually crawling out of the gym sweating like a one legged man in an arse kicking competition.
I had originally planned another 16 miler this week after last weeks great run, but somewhere along the way I managed to pick up some soreness in my hip and a rather annoying cough. Anyway, putting that to one side I set off and got into a reasonable rhythym early into the run, after a couple of miles I turned back into the wind and found it very hard going. I was staying local this week, looping around Whitlingham Broad and Trowse. Eventually, I found the best route that was least exposed to the wind, which involved running the opposite way around the broad and coming back on the road sheltered by the trees.
Despite my usual pre long run breakfast of toast with marmalade (no butter), banana and two imodium instants, after 9 miles I had to make a Paula Radcliffe style emergency stop, but fortunately I was close to home so was able use the facilities, take on a gel and top up my drink. However, by the time I set off again my right hip had become quite painful and while it got a bit better after a few hundred yards I decided to cut the run short by a couple of miles to avoid the risk of injury. Fortunately, it feels OK today and I am planning to run to work tomorrow, so if all goes well this week I will be aiming for an 18 miler next Saturday morning.
I should have a less interupted week this week, apart from a quick jaunt out to the South of France on Tuesday night and Wednesday to look at the future - more on that next week.
Distance : 14 miles - Long Run
Total Training Distance (since beginning Jan 12) : 191 miles
Route & Stats : Whittlingham & Trowse
This was not a good week. I was away on business from Sunday night to late Thursday evening which is really putting a spanner in the works with respect to my training plan. I did manage to get in a couple of gym sessions, 5 miles on a treadmill (boring) and 45 minutes on an elliptical trainer, on a much higher resistance level than intended due to not really knowing how to use the machine and the fact that I was flanked either side by two rather attractive ladies and there was no way I was going to wimp out and reduce the level while they were there. Unluckily for me they stayed there until I was almost finished, both in terms of completing my 45 minutes and my energy levels. Luckily for me they finished their work outs just before I did and didn't notice me virtually crawling out of the gym sweating like a one legged man in an arse kicking competition.
I had originally planned another 16 miler this week after last weeks great run, but somewhere along the way I managed to pick up some soreness in my hip and a rather annoying cough. Anyway, putting that to one side I set off and got into a reasonable rhythym early into the run, after a couple of miles I turned back into the wind and found it very hard going. I was staying local this week, looping around Whitlingham Broad and Trowse. Eventually, I found the best route that was least exposed to the wind, which involved running the opposite way around the broad and coming back on the road sheltered by the trees.
Despite my usual pre long run breakfast of toast with marmalade (no butter), banana and two imodium instants, after 9 miles I had to make a Paula Radcliffe style emergency stop, but fortunately I was close to home so was able use the facilities, take on a gel and top up my drink. However, by the time I set off again my right hip had become quite painful and while it got a bit better after a few hundred yards I decided to cut the run short by a couple of miles to avoid the risk of injury. Fortunately, it feels OK today and I am planning to run to work tomorrow, so if all goes well this week I will be aiming for an 18 miler next Saturday morning.
I should have a less interupted week this week, apart from a quick jaunt out to the South of France on Tuesday night and Wednesday to look at the future - more on that next week.
71 Days To Go - Sweet 16
Date & Time : 11/02/12 10:00
Distance : 16 miles - Long Run
Total Training Distance (since beginning Jan 12) : 168 miles
Route & Stats : Whittlingham & Thorpe St. Andrew
As the title of this suggests this was a really good run. 16 miles at just over 9min miles is exactly where I was expecting to be at this stage. I felt good throughout and didn't get the tight feeling that I had in my lower back that I had in previous weeks long runs. Maybe the fact that I was unable to train much during the week, due to being away with work, was a good thing and gave my old bones a bit of a rest.
I felt decent at the end of the run and could probably have carried on, but a plan is a plan and the thought of getting home having something to eat and a soak in a hot bath was too much of a temptation.
The weather was just perfect, clear blue skies not a breath of wind but quite cold, which I don't mind at all. Had to stop and take this picture of the frozen broad, just awesome.
Distance : 16 miles - Long Run
Total Training Distance (since beginning Jan 12) : 168 miles
Route & Stats : Whittlingham & Thorpe St. Andrew
As the title of this suggests this was a really good run. 16 miles at just over 9min miles is exactly where I was expecting to be at this stage. I felt good throughout and didn't get the tight feeling that I had in my lower back that I had in previous weeks long runs. Maybe the fact that I was unable to train much during the week, due to being away with work, was a good thing and gave my old bones a bit of a rest.
I felt decent at the end of the run and could probably have carried on, but a plan is a plan and the thought of getting home having something to eat and a soak in a hot bath was too much of a temptation.
The weather was just perfect, clear blue skies not a breath of wind but quite cold, which I don't mind at all. Had to stop and take this picture of the frozen broad, just awesome.
Got another week away coming up but 'have trainers will travel' is the motto and I will a) try and grab a few miles (even if it is in the hotel gym) where I can and b) by careful what I eat and drink - it's remarkably hard to stay on the straight and narrow when their is so much culinary temptation thrown at you and the fact that I am on expenses!
Monday, 6 February 2012
78 Days To Go - Sub Zero
Date & Time : 04/02/12 07:00
Distance : 14 miles - Long Run
Total Training Distance (since beginning Jan 12) : 145 miles
Route & Stats : Colney & Back
I've said on many occasions that getting my long run done on a Saturday morning is by far and a way my preferred option. Well this Saturday, out of necessity rather than choice, I took that to a new extreme and was out the door by 7am. With Norwich playing at home and various other family and social commitments my choice was get up at 6:30am and get on the road early or run with a hangover on Sunday morning. No choice really, and as it turned I had by far the best weather conditions of the weekend.
That said, it was chuffing cold when I did step out the door. I checked the temperature in the car which said -3, however it was as still as millpond, with not a breath of wind. I set off it darkness heading out of Trowse on the back roads towards Lakenham, then onto Eaton along the back of the golf course, into Cringleford, past the posh houses then up past the hospital and back into the city on Earlham Road. I then turned right into Bluebell Road and up through Eaton Park, just as the Parkun runners were gathering (might try and integrate a Parkrun into my long run one of these days) and finally back into Trowse via Whittlingham Hall getting in just before 9:30am. It was a really good run, very steady and slow - but that was the plan. Despite the initial shock of being out at 7am, I really enjoyed it and may well start doing this on a regular basis - it was such a good feeling to know that the long run was done and virtually the whole weekend was still in front of me.
And what a weekend it was .... Norwich were brilliant against Bolton to win 2-0, Rob Mills' 40th birthday bash at Dunston Hall was a laugh and then waking up to deep snow on Sunday morning was awesome and we spent most of the day as a family mucking about in the snow (check out the Mexican snowman!) followed by a Mrs W special - roast pork with all the trimings.
I even managed to fit in the time to bake a banana & walnut loaf cake, with help (as usual) from Imogen, which was delicious!
Overall I managed 30 miles during the week with is just about on plan and a couple of sessions on the cross trainer. I am travelling again this week so will have to fit in runs as best I can, which puts more emphasis on the weekends. I need to start easing up the weekend long run mileage now, with 16 miles this weekend's target - can't wait !
Distance : 14 miles - Long Run
Total Training Distance (since beginning Jan 12) : 145 miles
Route & Stats : Colney & Back
I've said on many occasions that getting my long run done on a Saturday morning is by far and a way my preferred option. Well this Saturday, out of necessity rather than choice, I took that to a new extreme and was out the door by 7am. With Norwich playing at home and various other family and social commitments my choice was get up at 6:30am and get on the road early or run with a hangover on Sunday morning. No choice really, and as it turned I had by far the best weather conditions of the weekend.
That said, it was chuffing cold when I did step out the door. I checked the temperature in the car which said -3, however it was as still as millpond, with not a breath of wind. I set off it darkness heading out of Trowse on the back roads towards Lakenham, then onto Eaton along the back of the golf course, into Cringleford, past the posh houses then up past the hospital and back into the city on Earlham Road. I then turned right into Bluebell Road and up through Eaton Park, just as the Parkun runners were gathering (might try and integrate a Parkrun into my long run one of these days) and finally back into Trowse via Whittlingham Hall getting in just before 9:30am. It was a really good run, very steady and slow - but that was the plan. Despite the initial shock of being out at 7am, I really enjoyed it and may well start doing this on a regular basis - it was such a good feeling to know that the long run was done and virtually the whole weekend was still in front of me.
And what a weekend it was .... Norwich were brilliant against Bolton to win 2-0, Rob Mills' 40th birthday bash at Dunston Hall was a laugh and then waking up to deep snow on Sunday morning was awesome and we spent most of the day as a family mucking about in the snow (check out the Mexican snowman!) followed by a Mrs W special - roast pork with all the trimings.
I even managed to fit in the time to bake a banana & walnut loaf cake, with help (as usual) from Imogen, which was delicious!
Overall I managed 30 miles during the week with is just about on plan and a couple of sessions on the cross trainer. I am travelling again this week so will have to fit in runs as best I can, which puts more emphasis on the weekends. I need to start easing up the weekend long run mileage now, with 16 miles this weekend's target - can't wait !
Sunday, 29 January 2012
84 Days To Go - Reedham 10
Date & Time : 29/01/12 11:00
Distance : 10 miles - Long Run
Total Training Distance (since beginning Jan 12) : 115 miles
Route & Stats : Reedham 10m
Decided to focus quality and not quantity this week. So having completed a couple of round trips to and from work I also got in a couple of high resistance sessions on the cross trainer, as well as 3 miles of hill efforts - that last one I was particularly pleased with as I got delayed at work and didn't get home until nearly 8pm, but forced myself out just before 9pm to get that hill session done. Work and family commitments meant I couldn't train either Friday or Saturday, which was no bad thing as I had always planned to do the Reedham 10m on Sunday and wanted to give it a go to try and beat my previous best time of 84 mins.
So to Reedham, on a very cold frosty morning. Was pleased to see several familar faces there, including several Virgin Money colleagues. The main topic of conversation was how many layers to wear and whether hat and gloves were for wusses. Well call me a wuss then as I went with a base layer and vest and hat and gloves ..... but I did wear shorts to gain some credibility as a hardcore runner back. Fair play to those who went with just vest and shorts! The irony of this all of course is that for the last 2 or 3 years its been in the high 60's/low 70s degrees during the marathon.
The race itself was great and once we got going I didn't really notice the cold. I managed to drop into a sub 8min mile rhythm very early into the race and maintained that throughout. I felt especially strong on the climbs which hopefully is a result of the hill work that I have been doing recently (including the run to work which is nearly all up hill). The net result was a massive new PB of 78:08 taking virtually 6 mins off my previous best. I think I can now call myself an 8min miler as that's a 10k, a 10m and a half marathon where I have averaged either well under (first 2) or just over 8 mins per mile (half).
It all bodes well for my sub 4hour marathon objective which will need an average pace of sub 9min mile. Over the next few weeks I plan to start ramping up the distances again aiming to complete 18 miles by the end of Feb, averaging 30+ miles each week. Go hard or go home!!
Distance : 10 miles - Long Run
Total Training Distance (since beginning Jan 12) : 115 miles
Route & Stats : Reedham 10m
Decided to focus quality and not quantity this week. So having completed a couple of round trips to and from work I also got in a couple of high resistance sessions on the cross trainer, as well as 3 miles of hill efforts - that last one I was particularly pleased with as I got delayed at work and didn't get home until nearly 8pm, but forced myself out just before 9pm to get that hill session done. Work and family commitments meant I couldn't train either Friday or Saturday, which was no bad thing as I had always planned to do the Reedham 10m on Sunday and wanted to give it a go to try and beat my previous best time of 84 mins.
So to Reedham, on a very cold frosty morning. Was pleased to see several familar faces there, including several Virgin Money colleagues. The main topic of conversation was how many layers to wear and whether hat and gloves were for wusses. Well call me a wuss then as I went with a base layer and vest and hat and gloves ..... but I did wear shorts to gain some credibility as a hardcore runner back. Fair play to those who went with just vest and shorts! The irony of this all of course is that for the last 2 or 3 years its been in the high 60's/low 70s degrees during the marathon.
The race itself was great and once we got going I didn't really notice the cold. I managed to drop into a sub 8min mile rhythm very early into the race and maintained that throughout. I felt especially strong on the climbs which hopefully is a result of the hill work that I have been doing recently (including the run to work which is nearly all up hill). The net result was a massive new PB of 78:08 taking virtually 6 mins off my previous best. I think I can now call myself an 8min miler as that's a 10k, a 10m and a half marathon where I have averaged either well under (first 2) or just over 8 mins per mile (half).
It all bodes well for my sub 4hour marathon objective which will need an average pace of sub 9min mile. Over the next few weeks I plan to start ramping up the distances again aiming to complete 18 miles by the end of Feb, averaging 30+ miles each week. Go hard or go home!!
Monday, 23 January 2012
92 Days To Go - Super Saturday
Date & Time : 21/01/12 10:00
Distance : 9.5 miles - Long Run
Total Training Distance (since beginning Jan 12) : 94 miles
Route & Stats : Whitlingham & Inner Ring Road
Despite being away from home all week I managed to get 3 good 4 mile runs in around Newcastle city centre, including a lap round St. James Park or the Sports Direct Arena depending on your persuasion. It was nice to get home on Friday though, except our boiler had broken down on Thu and the house was bloody freezing which meant we all had to wear a lot of clothes and huddle around a couple of electric fan heaters.
Just as well Saturday turned out to be a really full on day as I didn't have time to get cold. The agenda for my Super Saturday looked like this;
It's fair to say that we didn't do much on Sunday ...... with the boiler being fixed in the morning, we just wanted to crank it up to tropical levels and walk around in our pants (thankfully no pictures of that!).
Distance : 9.5 miles - Long Run
Total Training Distance (since beginning Jan 12) : 94 miles
Route & Stats : Whitlingham & Inner Ring Road
Despite being away from home all week I managed to get 3 good 4 mile runs in around Newcastle city centre, including a lap round St. James Park or the Sports Direct Arena depending on your persuasion. It was nice to get home on Friday though, except our boiler had broken down on Thu and the house was bloody freezing which meant we all had to wear a lot of clothes and huddle around a couple of electric fan heaters.
Just as well Saturday turned out to be a really full on day as I didn't have time to get cold. The agenda for my Super Saturday looked like this;
- Run - Get in a decent long run, at least 10m
- Football - Quick change and bite to eat then off to Carrow Road for Norwich v Chelsea
- Bake - Dash back from football and get baking with Imogen - 2 batches of cup cakes
- Curry - Once the cup cakes were in the bag, cook a chicken curry for the family
- Eat - Eat the outputs from 3 & 4
- Rest - family night in - huddled in the lounge to watch a film
- Run - tough. Struggled to maintain any kind of rhythm in the gusting wind and rain. In the end I managed 9.5m before time ran out. I still managed 9min miles, but it felt a lot slower and was easily the worst run I have had so far this year. However, experience tells me that it happens and not to get too worried about it.
- Football - a really enjoyable 0-0 draw against Chelsea, which we could have won, but to take a point off one of the top 4 and keep a clean sheet felt like a win.
- Bake - had a blast with Imogen as my assistant and the outcome was pretty good, not quite as good as my lemon drizzle cake last week, but still 2 batches of cup cakes made and both very edible. Learnt a couple of new techniques.
- Curry - awesome. Never cooked a curry before, but with a little bit of help and instruction from Mrs W, I would say it was bloody good and even more amazingly the girls pretty much ate the lot, which knowing their fussy palette is testament to a job well done.
- Eat - easy, never an issue for me.
- Rest - we ended up watching Cowboys & Aliens (7/10), when I say we, I mean me and Ellie - Mrs W fell asleep and Issy was glued to the iPad, still a great night in.
It's fair to say that we didn't do much on Sunday ...... with the boiler being fixed in the morning, we just wanted to crank it up to tropical levels and walk around in our pants (thankfully no pictures of that!).
Sunday, 15 January 2012
99 Days To Go - Rapid Recovery
Date & Time : 14/01/12 09:45
Distance : 12.5 miles - Long Run
Total Training Distance (since beginning Jan 12) : 68.5 miles
Route & Stats : Whitlingham, Lakenham, Queens Rd, Brackendale
I was pleased with this run. Having had a bit of a lower back ache since last Sunday's long run I was a little bit worried before this one that I might make things worse. However, having read up on some lower back and upper hamstring stretches, which I did before and after the run, I am pleased to say that the back ache is all but gone.
The run itself was decent and went without incident. I managed a good pace of just over 9min per mile, which is more than quick enough for now. I plan a couple of 10 milers over the next 2 weekends (including the Reedham 10m in 2 weeks time) and will aim to run those a bit quicker before starting to lengthen the long runs through February and March. The latter will be hell with one 20m and two 22m long runs planned - probably best not to think about that at this point!
One thing I am doing differently this time is drinking a protein-carbohydrate recovery drink straight after my long run. The theory is that the protein helps your muscles recover quicker and the carbohydrate replaces spent energy. Basically, it's powdered protein & carbs with a bit of strawberry flavouring that you mix with water. So far that seems to be working and my recovery from the long runs has been good, and although I am taking Sundays as a rest day, I reckon I could go out and do an easy 5-6 miler if I wanted or needed to. The only downside, as you can probably guess, is the taste and texture of the drink .... I would describe it as a strawberry milkshake, that has been watered down and the milk has just started to go off!
So having run to work and back 4 times, 1 hill session and this long run, that's another 32.5m this week, which is good. I might struggle to make that distance next week as I am working away in Newcastle Tue-Fri, but still looking forward to getting in a couple of runs somewhere new - it's always a good way to explore a new place. I did this when we were on holiday in North Devon last summer and discovered some amazing trails and cliff top pathways.
Distance : 12.5 miles - Long Run
Total Training Distance (since beginning Jan 12) : 68.5 miles
Route & Stats : Whitlingham, Lakenham, Queens Rd, Brackendale
I was pleased with this run. Having had a bit of a lower back ache since last Sunday's long run I was a little bit worried before this one that I might make things worse. However, having read up on some lower back and upper hamstring stretches, which I did before and after the run, I am pleased to say that the back ache is all but gone.
The run itself was decent and went without incident. I managed a good pace of just over 9min per mile, which is more than quick enough for now. I plan a couple of 10 milers over the next 2 weekends (including the Reedham 10m in 2 weeks time) and will aim to run those a bit quicker before starting to lengthen the long runs through February and March. The latter will be hell with one 20m and two 22m long runs planned - probably best not to think about that at this point!
One thing I am doing differently this time is drinking a protein-carbohydrate recovery drink straight after my long run. The theory is that the protein helps your muscles recover quicker and the carbohydrate replaces spent energy. Basically, it's powdered protein & carbs with a bit of strawberry flavouring that you mix with water. So far that seems to be working and my recovery from the long runs has been good, and although I am taking Sundays as a rest day, I reckon I could go out and do an easy 5-6 miler if I wanted or needed to. The only downside, as you can probably guess, is the taste and texture of the drink .... I would describe it as a strawberry milkshake, that has been watered down and the milk has just started to go off!
 |
| Yummy :( |
So having run to work and back 4 times, 1 hill session and this long run, that's another 32.5m this week, which is good. I might struggle to make that distance next week as I am working away in Newcastle Tue-Fri, but still looking forward to getting in a couple of runs somewhere new - it's always a good way to explore a new place. I did this when we were on holiday in North Devon last summer and discovered some amazing trails and cliff top pathways.
Wednesday, 11 January 2012
102 Days To Go - Blowing Out His A**e
Date & Time : 12/01/12 19:00
Distance : 4 miles - Hills
Total Training Distance (since beginning Jan 12) : 52 miles
Route & Stats : Crown Point Hill
Was a bit late leaving work tonight, by the time I'd got changed and run home it was just before 7pm. I was both surprised and delighted to find my mate Chris Baylis waiting to join me for the hill training session. This was great, because I could easily have talked myself out it tonight, but instead I just had a quick pit stop and was out the door again.
The actual training run was good, first 2 climbs were at less than 8 min mile pace. It's fair to say that both of us were 'blowing' hard by the time we reached the top. By the time we got to the last of the 6 climbs I was nearly done for, but Chris was still feeling strong. We set off with a target of 8:30 pace, 2/3 into the last climb, I expected Mr B to blast away from me in the style of Usain Bolt, but as he hit the gas the wheels came off and he disappeared from my shoulder. I managed to keep going and was pleased to see Chris arrive a few seconds later with no damage done.
It was great to train with someone else, so thanks for that Chris. I think he enjoyed and said he'd be back next week .... from his twitter account,
Distance : 4 miles - Hills
Total Training Distance (since beginning Jan 12) : 52 miles
Route & Stats : Crown Point Hill
Was a bit late leaving work tonight, by the time I'd got changed and run home it was just before 7pm. I was both surprised and delighted to find my mate Chris Baylis waiting to join me for the hill training session. This was great, because I could easily have talked myself out it tonight, but instead I just had a quick pit stop and was out the door again.
The actual training run was good, first 2 climbs were at less than 8 min mile pace. It's fair to say that both of us were 'blowing' hard by the time we reached the top. By the time we got to the last of the 6 climbs I was nearly done for, but Chris was still feeling strong. We set off with a target of 8:30 pace, 2/3 into the last climb, I expected Mr B to blast away from me in the style of Usain Bolt, but as he hit the gas the wheels came off and he disappeared from my shoulder. I managed to keep going and was pleased to see Chris arrive a few seconds later with no damage done.
It was great to train with someone else, so thanks for that Chris. I think he enjoyed and said he'd be back next week .... from his twitter account,
Sunday, 8 January 2012
106 Days To Go - Saturday Morning, Go Go Go
Date & Time : 07/01/12 10:30
Distance : 13 miles - Long Run
Total Training Distance (since beginning Jan 12) : 36 miles
Route & Stats : Whitlingham, Trowse, Lakenham
A decent run today, found the wind quite hard work especially running back towards Trowse from the bottom of the lake, the last couple of miles were really hard going as I am having a little bit of lower back pain .... nothing I can't cope with just a bit iritating. Had planned 12 miles but due to a slight miscalculation of my route ended up doing 13 - they all add up, that's 36 for the week which is a good start to the training plan.
Getting my long run done on a saturday morning will be an important part of my training plan for a number of reasons.
Afterwards, the Walters clan met up for a meal which was great, it was the first time we have all been together for several years. It was great to see all the cousins together again, Ben at 18 (or 19?) being the oldest with our Imogen at 3 being the youngest with a fairly even spread of ages between them.
Distance : 13 miles - Long Run
Total Training Distance (since beginning Jan 12) : 36 miles
Route & Stats : Whitlingham, Trowse, Lakenham
A decent run today, found the wind quite hard work especially running back towards Trowse from the bottom of the lake, the last couple of miles were really hard going as I am having a little bit of lower back pain .... nothing I can't cope with just a bit iritating. Had planned 12 miles but due to a slight miscalculation of my route ended up doing 13 - they all add up, that's 36 for the week which is a good start to the training plan.
Getting my long run done on a saturday morning will be an important part of my training plan for a number of reasons.
- Most importantly it fits in with family life as the girls have their dance lessons and so we generally don't have anything else on
- It allows Mrs W to get a run in first thing - since my last marathon she has got into running too having completed her first half marathon in November
- From a motivation point of view, getting that long run done and out of the way as soon as I can at the weekend means I can relax and enjoy the rest of the weekend without the thought of having a long run hanging over me
- The entertainment on Radio 5 live on a Sat morning is great - Danny Baker, followed by Fighting Talk and then you're into the days football
Afterwards, the Walters clan met up for a meal which was great, it was the first time we have all been together for several years. It was great to see all the cousins together again, Ben at 18 (or 19?) being the oldest with our Imogen at 3 being the youngest with a fairly even spread of ages between them.
Wednesday, 4 January 2012
109 Days To Go - First Hills
Date & Time : 04/01/12 18:00
Distance : 4 miles - Hills (plus 4 miles to and from work)
Total Training Distance (since beginning Jan 12) : 19 miles
Route & Stats : Crown Point Hill
Nice run to and from work followed by my first hill session. Wasn't especially looking forward to it but strangely enough I actually enjoyed it. I did 6 reps of running up from the Crown Point to the top of the hill as hard as I could and then jogging down slowly to recover. It's about 1/3 of a mile to the top so that basically means that I ran 2 miles up hill at a reasonably decent pace of 8:15 per mile. Look at this for perfect symmetry.
In other news Virgin Money (my employer) has just announced a shirt sponsorship deal with Newcastle United. NUFC are wearing the new shirts tonight and at time or writing this post they are 2-0 up against Man Utd - who says we don't have the golden touch!
Distance : 4 miles - Hills (plus 4 miles to and from work)
Total Training Distance (since beginning Jan 12) : 19 miles
Route & Stats : Crown Point Hill
Nice run to and from work followed by my first hill session. Wasn't especially looking forward to it but strangely enough I actually enjoyed it. I did 6 reps of running up from the Crown Point to the top of the hill as hard as I could and then jogging down slowly to recover. It's about 1/3 of a mile to the top so that basically means that I ran 2 miles up hill at a reasonably decent pace of 8:15 per mile. Look at this for perfect symmetry.
In other news Virgin Money (my employer) has just announced a shirt sponsorship deal with Newcastle United. NUFC are wearing the new shirts tonight and at time or writing this post they are 2-0 up against Man Utd - who says we don't have the golden touch!
111 Days To Go - Let's Get Started
Date & Time : 02/01/12 09:00
Distance : 11 miles - Long Run
Total Training Distance (since beginning Jan 12) : 11 miles
Route & Stats : Whitlingham & Trowse Loops
After a pretty successful autumn setting PB's at both 10k (47m) and half marathon (1h 46m) and managing to stay largely injury free I am ready to begin my assault on this years Virgin London Marathon. Last time I completed the race in 4h 34m which was good ...... but not good enough and so I have set myself a challenging personal objective to finish this year under 4 hours, hence the name of my blog!
It's going to be tough and I will have to be much more disciplined in terms of following a structured training plan and mixing up the training with more hill work and speed work as well as the gruelling long runs. Also need to shed a bit more weight so will have to watch what I eat and drink ...... no more crisps and biscuits for me :(
Off to a nice steady start with 11 easy miles round Whitlingham Broad and Trowse ..... I think most of my long runs will be reasonably close to home this year. This was the first time I have used my new Camelbak back pack which was a great success and will be a regular feature on my long runs, also pleased to report that since the digital switch over the DAB radio signal around the broad is excellent .... I find listening to the radio much more of a distraction than music.
Distance : 11 miles - Long Run
Total Training Distance (since beginning Jan 12) : 11 miles
Route & Stats : Whitlingham & Trowse Loops
After a pretty successful autumn setting PB's at both 10k (47m) and half marathon (1h 46m) and managing to stay largely injury free I am ready to begin my assault on this years Virgin London Marathon. Last time I completed the race in 4h 34m which was good ...... but not good enough and so I have set myself a challenging personal objective to finish this year under 4 hours, hence the name of my blog!
It's going to be tough and I will have to be much more disciplined in terms of following a structured training plan and mixing up the training with more hill work and speed work as well as the gruelling long runs. Also need to shed a bit more weight so will have to watch what I eat and drink ...... no more crisps and biscuits for me :(
Off to a nice steady start with 11 easy miles round Whitlingham Broad and Trowse ..... I think most of my long runs will be reasonably close to home this year. This was the first time I have used my new Camelbak back pack which was a great success and will be a regular feature on my long runs, also pleased to report that since the digital switch over the DAB radio signal around the broad is excellent .... I find listening to the radio much more of a distraction than music.
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