phew

Set off on a trial run this evening, just a little under 4 miles, at a gentle pace, and came through without any pain or aches. Looks like the week off has paid dividends in ‘fix time’, and I just have to take things easy getting back up to distance.

Seeing as the Challenger week is a month away, I will be not doing anything to excess like the other weekend (which even though I injured myself, i still think was cool!), a lot more cross training where possible, with a few distance runs thrown in.

You regularly read the benefit of resting and resisting the urge to just get out and run, and yet again, it’s proven right. As soon as you feel that unexpected inury, not the usual pains and aches that runners always feel, take a few days rest to see what happens.

:-(

dam injury… it’s always rubbish being injured. The shin splints have not really improved over the weekend. I’ve not run, kept off anything that involves shock & impact on my legs, but I have been able to get in 2 x 90 minute spinning sessions, so it’s not been a completely exercise free weekend. Just not what I would have liked to do.

I will try a little run this week at some point, probably Wednesday. But really, I will rest it by doing everything else that I can do, mostly biking. Must… resist… the lure of the run…

The weather has continued to be glorious, making it even harder to not go running. There’s something quite satisfying about running in the heat.

Splinting the shins

So, unfortunately, it looks like shin splints has settled in since my weekend effort. No point dwelling on it, so I’ve been resting since Sunday, well resting from exercise, not from work which woul have been much more preferable!

I’m going to not run this weekend, but do a lot of cycling with a bit of swimming thrown in. Hopefully that will allow me to keep up the fitness without impacting the leg.

I was also reading about pose running and chi running which claim to change your posture to one which reduces injuries. I may go pick up the chi running book this weekend and have a read. I’m always open to new ideas and if it works, who’s going to complain?

The biggest frustration right now is that it’s glorious weather at the moment, a rare thing in the UK, perfect for getting out and running.

Da da daaaaa

Weekend over, tick…

34 miles, tick.. well, 35 in fact.

Bank Holiday Monday, tick…

All is good!

So, did that second run yesterday, and got through 18 miles. Never done that distance one day directly after another. There were a few times when I thought I could just stop and ring to get picked up, but pushed through and got home. The thing that really buoyed me up was that both long runs were done at an 8:30 min/mile pace, which puts me on for a 3h42 marathon time. Nice. However, I was flagging by the end of it.

Still, feeling pretty fresh today, aside from some aches and pains, with a little bit of shin splints thrown in for good measure. WIll be taking it easy this week, trying to rest, and to switch back to swimming and cycling for a while.

Putting it all in perspective, my ultra-marathon aims will make this seem like a quick walk. So there’s still a way to go. If I can make this distance regular, probably by cutting down on the frequency of mid-week runs, and doing this long one once a week, pushing it a little further now and then. The longest day on the MdS is the 46 mile day. Got to try that one day… *gulp*

But right now… feeling spritely. Lovely.

Ooof

Half way through the weekend, and just under half way through the planned 34 miles.

Yesterday morning, got up nice and (too) early, and set off for a 16.5 mile run. I haven’t gone that far for probably a year so it was a good run out. Felt pretty good, although towards the end my shin and hip started to ache. it did knock me out for the rest of the morning though, in some strange spacey place needing sleep!

Feel fine today aside from the forementioned leg aches. I’ve got the second part to do today, and looking forward to it. Got the tunes lined up, the gadgets charged, the mind ready and all that remains is the body to be willing.

It’s a nice final push before a quiet week (being the 4th in the usual cycle) where I’ll take it much easier, probably some shorter, faster runs to mix it up a bit. I also need to do a few more cross training sessions, so cycling and swimming.

Generally feeling good, may change my mind in 4 hours or so…

Challenge time

Yet again, I’ve talked myself into a challenge that I feel the urge to at least have a go at. Over on Runner+, I’ve been invited to this challenge. 34 miles in two days. Ooof. It’ll be put the swim tomorrow to bed, and wave goodbye to the bike ride on Sunday. This is a running weekend.

To be honest, 34 miles is a lot in two days, something I’ve never done before. I may do it by splitting it up, one really long, slow run, and a few smaller ones. Don’t know really but it should be fun to try.

So basically, I’ve been gee’d up by an online competition using gadgetry to track me…

Seasonal motivation

It’s the morning after another weekend of running, with two nice runs, one long and one not so long, with a little swim thrown in for good luck. The main thing about this weekend was it was the first really good weekend weather wise, almost summer.

I got out early yesterday morning for the long run, and did a really nice 13.5 miles in glorious weather. Mostly ran off road on footpaths across fields, through woods and parks, getting some of those amazing ’stop-dead’ views you only get on the early morning runs… a whole herd of deer looking at me wondering what on earth I was doing that early in the morning, the complete lack of the sound of any motor vehicles, rabbits hopping out of the way, and the first time I’ve felt like I should have taken some water with me this year! All in all, when the weather is like this, it makes you want to get out even more than usual.

The other noticeably change was, as I was running with a friend, the pace was a lot slower and I felt a whole lot better for it afterwards. So, if I can keep to that kind of approach to the longer runs, then all should be good.

On a tangent, kind of sporty like, I got hold a Wii Fit this weekend. Excellent fun, and an unexpectedly fun way to do stretching exercises, another thing I don’t do enough of. Even my wife, a gadget luddite, has been using and enjoying it.

And on to another week. This will be another peaking week, so more mileage than before, a few more long runs hopefully in the sun, and I’m looking forward to it.

Another Sunday, another longer run

After last week’s bike ride, it was time to get back onto the long run early this morning (early early, at 6 or so). Before that though, a little week update.

Not a load of running this week. I’ve been reading the MdS forums and seeing how different people train for ultra events. There’s lots of different approaches, and I think that it does come down to how you feel you will be the best prepared. What everyone does agree on is that you need to get your legs used to being used for long periods at a time. This doesn’t mean necessarily running miles and miles, but can, and should, include long long walks.

The one approach that resonated the best with me and how I’ve trained over the last number of years, is putting in a long run every weekend (or as good as). As I said last week, I’m trying to really gradually build up the long run distance, while alternating with a long bike ride to keep working on the endurance without overdoing my legs. So, my last long run before today two weeks ago, was 13 miles. Today I clocked up around 14.5 miles, which is generally keeping within the 10% or so increase over a two week period.

As you can see, I’m looking at the long game here. I want to get to the point where my long run is at least 20 miles regularly. I don’t necessarily want to go much more than that regularly as I’m not convinced that my body can physically take more than that. One thing it does mean is that I may reduce the number of runs during the week. So instead of a 4 other runs, I’ll do maybe 2 others with a little bit more distance, giving a few more rest days in between.

The one thing I do need to learn and pummel into me is to slow down. Not trying to blow my trumpet, but I know that I go too fast on my long runs. Today’s 14.5 mile run was done in 1h55, so around an 8 min/mile pace. Sounds good, but I’m not helping myself. I need to get into the slower, longer, mode durable pace mindset.

That’s the next challenge…

Crossing to the bike

The other day, I was on the verge of writing on why I haven’t been enjoying getting out on the road bike recently. A mixture of wind, greasy roads and ‘almost accidents’ had been making getting up in the morning to ride a real chore.

Well, this morning, ready for the long run and was thinking of another 14 miles or so, looked outside and saw glorious sunshine, no wind and dry roads. So decided to go on the bike instead. And I’m glad I did. It was a really nice ride, a good 36 miles, averaging around 17mph, and a few hills. Got off the bike with the usual sore backside and shaky legs, but felt good about it.

I read an article in a book I’m reading at the moment about cross training and how the bike has been proven to be an excellent substitute for a run, building up endurance while not smashing the hell out of your legs. My plan for the next two months will be to do a long bike ride one Sunday, and a long run the following Sunday. I want to build up the running miles in time for the Medoc Marathon in September, but very slowly, so no more than a mile every 2 weeks. SHould get me a nice base to train on from after that marathon and the bike rides should help in getting me there while reducing the risk of injury.

One more thing, it has suddenly hit me that with my impending move to France, I may be able to enter the Marathon Des Sables through the French organisation which has more places than the UK one, so there’s a possibility of being able to get on to the official list and off the waiting list. Keeping an eye on that… so watch this space…

A slow week

So, here I am, sitting here trying to resist the temptation to chuck on my running kit and get out for a run through the storms and rain. I love running in the rain and storm conditions, all a ‘man vs. nature’ thing. Great fun and strangely cleansing.

Anyway, the point is that I am not going out. This is my 4th week, the calm week, the eye of the storm. While all those London Marathon runners are getting ready for Sunday, I’m sitting back, relatively speaking.

It was going to be even quieter but somehow I’ve managed to run 32 miles since Sunday, when I had only been planning in the early 20s. Yes, a real rest week. I got cleverly persuaded through my misguided competitiveness to go out with two friends, one of whose Parish Walk training blog you can see, here: the Wild Parish Walk. Anyway, it was a nice run, so not really complaining.

But it has meant I’ve taken two days off, and am getting itchy feet, not literally at least. I will run down and back to the local swimming pool tomorrow morning, with a nice 1 mile swim added in as a bonus.

As a guide, this has been my weekly mileage:

• w/c 9th March - 14.48 miles (after last race)
• w/c 16th March - 26.11 miles
• w/c 23rd March - 32.20 miles
• w/c 30th March - 41.04 miles
• w/c 06th April - 32.37 miles (this week…)

So I’m keeping to my four weeks climax followed by a calm week, and then up again. If I can keep up this for the next, well, two years, it should get my distances up nice, high and regular. Mid September would be a just right for a relaxing month, and then build up base again.
There’s an ultra event in Aquitaine, France usually in June, that I will try and enter next year. Similar setup to the Sahara Marathon. Little events in between, all adding up to the final one.