Monday 28th Feb
Training for a Marathon, or any race for that matter is a balancing act. To get the most out of training you have to balance along a knife edge. On one hand you have to train hard enough to get the maximum benefit, and on the other, go too far and you pick up an injury. I think that I started to topple over the edge this week, but managed with flailing arms to pull myself back. The small calf strain the I had yesterday seems to have gone. My calf is still a bit stiff, but not sore. Phew!!! Should be OK.
Its an easy week this week. Not running today, but trying to finish of the entries for the club championships.
Now time for food.
Happy running,
Dave.
Monday, February 28, 2011
Sunday, February 27, 2011
Long hard week
Friday 25thFeb
They were trying to sign people up to do the Windsor Half Marathon at work. I wasn't going to do it, but since Clarendon had been canceled, I think that I may have to do it. Its the only half marathon that is close by, at around that time. They are trying to get 100 people from work. That out of a workforce of about 850. That's impressive.
Track on Friday was 6x870m, with 90 seconds rest. Started of with the first 4 at 3:05's, then I started to loosen up a bit. Then next one was 3:02, then the last one was 2:55. The fastest I've ever done.
Reward for that was a couple of beers, and food at the Rack Straw.
Saturday 26th Feb
It was raining when I got out of bed. Had to do food shopping first, then at 10:00am it was out for a 13 mile run. Track was still in my legs, and it was much muddier that I expected. New running shoes were covered in mud after the first 5 miles. By about 10 miles my legs were feeling heavy. just 3 mile to go and mostly down hill. Got home, showered, had some home made soup, the watched to Rugby, well watched some of it. Slept the rest.
Sunday 27th Feb
Had a lie in. Went to Jen, and Graham's for a long run. It was still as muddy, round the golf course. Legs were feeling 8 days running, and cycling without a break. We did about 15 miles, which was enough for me. I could feel my ankles aching, and when I got home my left calf was hurting. Have I overdone it? I don't think so. Just need a bit of rest, so no running tomorrow.
Summary for the Week
Ran 66 miles
Bike 40 miles
Happy Running,
Dave.
They were trying to sign people up to do the Windsor Half Marathon at work. I wasn't going to do it, but since Clarendon had been canceled, I think that I may have to do it. Its the only half marathon that is close by, at around that time. They are trying to get 100 people from work. That out of a workforce of about 850. That's impressive.
Track on Friday was 6x870m, with 90 seconds rest. Started of with the first 4 at 3:05's, then I started to loosen up a bit. Then next one was 3:02, then the last one was 2:55. The fastest I've ever done.
Reward for that was a couple of beers, and food at the Rack Straw.
Saturday 26th Feb
It was raining when I got out of bed. Had to do food shopping first, then at 10:00am it was out for a 13 mile run. Track was still in my legs, and it was much muddier that I expected. New running shoes were covered in mud after the first 5 miles. By about 10 miles my legs were feeling heavy. just 3 mile to go and mostly down hill. Got home, showered, had some home made soup, the watched to Rugby, well watched some of it. Slept the rest.
Sunday 27th Feb
Had a lie in. Went to Jen, and Graham's for a long run. It was still as muddy, round the golf course. Legs were feeling 8 days running, and cycling without a break. We did about 15 miles, which was enough for me. I could feel my ankles aching, and when I got home my left calf was hurting. Have I overdone it? I don't think so. Just need a bit of rest, so no running tomorrow.
Summary for the Week
Ran 66 miles
Bike 40 miles
Happy Running,
Dave.
Thursday, February 24, 2011
Your body can tell lies
Thursday 24th Feb
I got this morning and listened to my body again. It said to me, that it was feeling OK to run to work. It also told me that it didn't need a poo. It lied. About a mile and a half down the road my body had changed it's mind. Too late to go back, so I had to hide behind a bush on the A30 again. Note to self. Get up earlier when you run to work, to get all the ablutions done. At least the rest of the run was uneventful. I got to work in 1 hour 41. Pretty good, considering the pit stop.
There was no swimming this evening, because it's half term. A nice evening off. Lasagne for dinner, then bed.
Happy running,
Dave.
I got this morning and listened to my body again. It said to me, that it was feeling OK to run to work. It also told me that it didn't need a poo. It lied. About a mile and a half down the road my body had changed it's mind. Too late to go back, so I had to hide behind a bush on the A30 again. Note to self. Get up earlier when you run to work, to get all the ablutions done. At least the rest of the run was uneventful. I got to work in 1 hour 41. Pretty good, considering the pit stop.
There was no swimming this evening, because it's half term. A nice evening off. Lasagne for dinner, then bed.
Happy running,
Dave.
Wednesday, February 23, 2011
Listern to your body
Tuesday 22nd Feb
The thought was to run to work Tuesday morning, but my body was pleading for me not to do it. I listened, and took the bike. That was still hard work. My legs were very heavy. In the evening I went over to Wokingham for interval training. I was planning to do an easy session. Tuesday nights surprise was 8x750m around the 1k loop, and 250m recovery. 1st lap done ok. Now for the second lap. Then half way round, I had an attack of the dreaded Ginger Bread Man. It was a quick dash back to Graham's house, so that was interval No 3, 2 minutes rest on the bog, then interval No 4 back to the loop. The next 4 were rather slow, but it did loosen my legs up.
Wednesday 23rd Feb
Rode home from work today. It felt much better than the ride on Tuesday. Then out for the 8.5 mile Crawley Ridge run. Legs were much better. I think that Bramley's 20 miles are now leaving my legs.
Then it was home, food, and bed.
Happy running.
Dave.
The thought was to run to work Tuesday morning, but my body was pleading for me not to do it. I listened, and took the bike. That was still hard work. My legs were very heavy. In the evening I went over to Wokingham for interval training. I was planning to do an easy session. Tuesday nights surprise was 8x750m around the 1k loop, and 250m recovery. 1st lap done ok. Now for the second lap. Then half way round, I had an attack of the dreaded Ginger Bread Man. It was a quick dash back to Graham's house, so that was interval No 3, 2 minutes rest on the bog, then interval No 4 back to the loop. The next 4 were rather slow, but it did loosen my legs up.
Wednesday 23rd Feb
Rode home from work today. It felt much better than the ride on Tuesday. Then out for the 8.5 mile Crawley Ridge run. Legs were much better. I think that Bramley's 20 miles are now leaving my legs.
Then it was home, food, and bed.
Happy running.
Dave.
Monday, February 21, 2011
Get off your horse, and drink your milk.
Monday 21st Feb
I thought that I would be doing a great impression of John Wayne this morning. The walk that is, and not the voice, but my legs were surprisingly good, after the Bramley 20 yesterday. The array of bags were packed, off to work. It was a stressed day. It seemed like everything was going wrong, but the cycle home. It was fairly slow and relaxed, but I got home in no time. A little house work then out to the Monday Club Run. Little Sandhurst with a twist, but this time the council had been relaying the path by the railway. We all managed to get through, even though I don't think we should have.
After the run it was home, food, and a glass of Fursty Ferret.
Then Bed.
Happy Running.
Dave.
I thought that I would be doing a great impression of John Wayne this morning. The walk that is, and not the voice, but my legs were surprisingly good, after the Bramley 20 yesterday. The array of bags were packed, off to work. It was a stressed day. It seemed like everything was going wrong, but the cycle home. It was fairly slow and relaxed, but I got home in no time. A little house work then out to the Monday Club Run. Little Sandhurst with a twist, but this time the council had been relaying the path by the railway. We all managed to get through, even though I don't think we should have.
After the run it was home, food, and a glass of Fursty Ferret.
Then Bed.
Happy Running.
Dave.
Sunday, February 20, 2011
Bramley 20
Friday 18th Feb
Rest day today. It was a very busy day at work. With lots to do before the weekend. Friday evening was track. I thought that I would go and watch. Something that I would regret on Saturday. It was freezing, and I did not have the correct clothing on. Track was followed by Burger and Chips at the Rack Straw.
Saturday 19th Feb
I got up and felt crap. I could feel a cold coming on. Must have cos I had frozen my nuts of last night. I was going to do a short run in the morning, but decided to give it a miss, and try and rest to stop the cold feeling coming on.
Sunday 20th Feb
It was up early. Porage for breakfast. Coffee, and get my kit ready for the Bramley 20. Nikki S picked me up at 8:45. This would give us plenty of time to get to the race. It felt cold when we got there. I decided to run in a t-shirt, with a vest on top. I was planning to run 6:45 minute miles for the first 10 miles, then see if I could push it for the second 10 miles. Its a 2 lap race, each of 10 miles. Martin ran with me for the first lap, going through 10 miles in 1 hour 8 minutes. Martin stayed with me till the 14 mile marker, then I decided to push, because the pace had dropped a bit. Next minute Martin had gone. I pushed on, counting down the miles. 6 miles to go, just a Monday run. 3 miles to go, just a Park Run. 2 miles, my house to Frogmore. 1 mile, 4 lap of the track. Then cross the line cheered on by Graham. 2 hours 16 gun, and 2 hours 15.47 chip time. A PB again, a completely even split to boot.
We swapped stories of the race, then adjourned to a local pub for some brown isotonic beverages. Home, then round mothers for Sunday Lunch.
Back home, another beer, and sleep.
Happy running,
Dave.
Rest day today. It was a very busy day at work. With lots to do before the weekend. Friday evening was track. I thought that I would go and watch. Something that I would regret on Saturday. It was freezing, and I did not have the correct clothing on. Track was followed by Burger and Chips at the Rack Straw.
Saturday 19th Feb
I got up and felt crap. I could feel a cold coming on. Must have cos I had frozen my nuts of last night. I was going to do a short run in the morning, but decided to give it a miss, and try and rest to stop the cold feeling coming on.
Sunday 20th Feb
It was up early. Porage for breakfast. Coffee, and get my kit ready for the Bramley 20. Nikki S picked me up at 8:45. This would give us plenty of time to get to the race. It felt cold when we got there. I decided to run in a t-shirt, with a vest on top. I was planning to run 6:45 minute miles for the first 10 miles, then see if I could push it for the second 10 miles. Its a 2 lap race, each of 10 miles. Martin ran with me for the first lap, going through 10 miles in 1 hour 8 minutes. Martin stayed with me till the 14 mile marker, then I decided to push, because the pace had dropped a bit. Next minute Martin had gone. I pushed on, counting down the miles. 6 miles to go, just a Monday run. 3 miles to go, just a Park Run. 2 miles, my house to Frogmore. 1 mile, 4 lap of the track. Then cross the line cheered on by Graham. 2 hours 16 gun, and 2 hours 15.47 chip time. A PB again, a completely even split to boot.
We swapped stories of the race, then adjourned to a local pub for some brown isotonic beverages. Home, then round mothers for Sunday Lunch.
Back home, another beer, and sleep.
Happy running,
Dave.
Friday, February 18, 2011
Death, Taxes, and Bike Magnets.
Wednesday 16th Feb
It was a normal ride home for a Wednesday evening, but it's great that its so light now. I always have a recovery drink between cycling home, and a club run. It helps with my energy levels. I did a few chores then sat down on the sofa. The next thing I knew the alarm was going off on my phone. It wasn't the next morning thankfully, but 7:00pm. I now always have an alarm set for club runs, and swimming in the evening just in case I do drop of to sleep on the sofa. I did miss a swimming session because of this.
I tend not to run the Wednesday run very fast while Marathon training. So it was a relaxed easy run.
Thursday 17th Feb
A bit of a lay in, because I didn't need to get out of the door until 8:00pm. There are three things you can be sure of if you ride a two wheel vehicle. Death, Taxes, and coming into contact with a Bike Magnet. More commonly known as a Volvo. Volvo drivers think that their cars are so safe that they don't need to worry about any traffic around them. They don't indicate, or use their mirrors, and the one that cut me up Thursday morning certainly didn't. The car missed me by millimeters. Volvo could save their customers a lot of money if they stopped fitting indicators, and mirrors to cars that their customers never use.
Thursday evening was swimming. 10 length warm up, then a 20 minute distance swim. To see if we have improved. I hadn't. same number of lengths as last time. Jonny managed 50 lengths, a Sandurst Joggers record. He must have webbed feet.
It was home, dinner and bed.
Happy Running,
Dave.
It was a normal ride home for a Wednesday evening, but it's great that its so light now. I always have a recovery drink between cycling home, and a club run. It helps with my energy levels. I did a few chores then sat down on the sofa. The next thing I knew the alarm was going off on my phone. It wasn't the next morning thankfully, but 7:00pm. I now always have an alarm set for club runs, and swimming in the evening just in case I do drop of to sleep on the sofa. I did miss a swimming session because of this.
I tend not to run the Wednesday run very fast while Marathon training. So it was a relaxed easy run.
Thursday 17th Feb
A bit of a lay in, because I didn't need to get out of the door until 8:00pm. There are three things you can be sure of if you ride a two wheel vehicle. Death, Taxes, and coming into contact with a Bike Magnet. More commonly known as a Volvo. Volvo drivers think that their cars are so safe that they don't need to worry about any traffic around them. They don't indicate, or use their mirrors, and the one that cut me up Thursday morning certainly didn't. The car missed me by millimeters. Volvo could save their customers a lot of money if they stopped fitting indicators, and mirrors to cars that their customers never use.
Thursday evening was swimming. 10 length warm up, then a 20 minute distance swim. To see if we have improved. I hadn't. same number of lengths as last time. Jonny managed 50 lengths, a Sandurst Joggers record. He must have webbed feet.
It was home, dinner and bed.
Happy Running,
Dave.
Wednesday, February 16, 2011
Slow run, and a visit from the Ginger Bread Man.
Monday 14th Feb
It was a normal Monday morning, apart from the DOMS (Delayed Onset Muscle Soreness) from doing the Wokingham Half the day before. It's usual for me to hobble around for the first couple of minutes in the morning, until my legs loosen off, but this time my quads were a bit sore. The race bike was put on the car (Green Hack is still broke, cos I can't seem to source parts, and special tools for such an old bike), and then to work. The ride home was pretty uneventful, but I manage to get home before dark. First time this year! Summer is coming.
It was a normal Monday morning, apart from the DOMS (Delayed Onset Muscle Soreness) from doing the Wokingham Half the day before. It's usual for me to hobble around for the first couple of minutes in the morning, until my legs loosen off, but this time my quads were a bit sore. The race bike was put on the car (Green Hack is still broke, cos I can't seem to source parts, and special tools for such an old bike), and then to work. The ride home was pretty uneventful, but I manage to get home before dark. First time this year! Summer is coming.
With my legs loosened off from the bike ride, the Monday club run was better that I thought it was going to be.
It was then home, food, and bed.
Tuesday 15th Feb
I just could not seem to drag myself out of bed. Must have been the thought of the run to work! I still had a bit a fatigue in my legs. Breakfast eaten it was out the door. I must have got about 2 miles up the road then it hit me. The nightmare of the Gingerbread men. I need a Poo. Listen to Tony’s trials on http://www.marathontalk.com/. I knew I would not make all the way to work before the damn was breached. I don’t know about you but, there comes a point that when I need to go, I have to go. For a mile up until that point it would be a buttock clenching, mincing run while getting slower, and slower. It was eyes pealed for a favorable spot. Not that easy to find on the A30 going out of Camberley. Luckily a spot was found. It’s hard to be inconspicuous, when you are wearing a bright yellow top, but I think I go away with it.
Now running with a lot more freedom, I finally made it to work in 1:45.
After what seemed a long day at work I headed over to Wokingham for interval training. The surprise that evening was 10x600m with 40 seconds rest, but this time we were joined by Nikki S, and Paul A.
My legs were really starting to feel it.
Then it was home Food, and Bed.
Happy Running.
Dave.
Sunday, February 13, 2011
Wokingham Half
It was another early start. I always like to get up early for a race,so that I have plenty of time to get things done. Particularly Ginger Breads. Then it was off to Jenny and Grahams who offer excellent hospitality, and live only about 400m from the Start. A quick warm up and down to the start.
We stood in the sub 1:15 pen, which was the same size as all the other pens. I was not going for that time, but there would only be about 20 runners capable of that time, and they would were in the sub 1:10 pen.
The race was off. As per normal Jenny was off like a shot. Its best to just let her go, and passed her a little while later. I felt good, and was running easy until about 8 miles. 6:15 minute miles. Then we hit the wind, blowing in our faces. By that time Martha was on my shoulder. She went past, and I stuck with her. At about 11 mile Brendan was there. and went past. I had nothing left. and hung on as far as I could. I finally crossed the line in 1:24 :04. I had done it. A PB by 5 minutes , and sub 1:25 to boot.
Back to Jenny, and Grahams for a warm down run, and then tea and cakes. We all exchanged stories. The performance of the day was Nikki Stanley, a PB of 1:31:32.
The rest of the day was spent resting, then round to Mothers for Sunday lunch. Then it was home to pack for the week again. Thats 4 bags for the next 2 days.
Happy Running.
Dave.
We stood in the sub 1:15 pen, which was the same size as all the other pens. I was not going for that time, but there would only be about 20 runners capable of that time, and they would were in the sub 1:10 pen.
The race was off. As per normal Jenny was off like a shot. Its best to just let her go, and passed her a little while later. I felt good, and was running easy until about 8 miles. 6:15 minute miles. Then we hit the wind, blowing in our faces. By that time Martha was on my shoulder. She went past, and I stuck with her. At about 11 mile Brendan was there. and went past. I had nothing left. and hung on as far as I could. I finally crossed the line in 1:24 :04. I had done it. A PB by 5 minutes , and sub 1:25 to boot.
Back to Jenny, and Grahams for a warm down run, and then tea and cakes. We all exchanged stories. The performance of the day was Nikki Stanley, a PB of 1:31:32.
The rest of the day was spent resting, then round to Mothers for Sunday lunch. Then it was home to pack for the week again. Thats 4 bags for the next 2 days.
Happy Running.
Dave.
Saturday, February 12, 2011
Frimley Lodge Park Run's 1st Birthday.
Today started with a quick tour around Tesco for the weekly shop. Even though I has less items on my list today, it took longer than usual. Then it was home to off load the shopping, and off to the park run. The Frimley Lodge Park run is 1 today. Park run is a free 5k run were you can just rock up and run, but today there were prizes given out to various helpers, and runners. This did take a little while, cos Steve, the race director does like the sound of his own voice. Anyway the run started at about 9:10. A few of us decided that we would jog round, because of Wokingham tomorrow. I should have know that this would not be the case, cos as soon as we started. the people I should have been running with were off into the distance. I was in the middle of a pack of about 220 runners, and about 50 metres behind. I managed to catch Nikki, and Jen by the end of the first lap, and decided to stay around there. Near the end of the second lap I dropped back so that Nikki had someone to chase, cos I knew she was going for a time, but as soon as I got to the second to last corner I out the hammer down to the line. Nikki managed a new PB of 20:32 Well done Nikki.
I bought 2 inner tubes for the race bike on the way home. I will have to use it for the work commute next week, until I get the green hack fixed.
The afternoon was spent baking for the tea, and cakes after Wokingham tomorrow, and watching the Rugby.
Then at 7:15 it was off to Brendan's birthday party. I was a great evening, if not a bit low on the amount of alcohol drunk. Most of us had a race tomorrow.
Then back home, and bed.
Happy Running.
Dave.
I bought 2 inner tubes for the race bike on the way home. I will have to use it for the work commute next week, until I get the green hack fixed.
The afternoon was spent baking for the tea, and cakes after Wokingham tomorrow, and watching the Rugby.
Then at 7:15 it was off to Brendan's birthday party. I was a great evening, if not a bit low on the amount of alcohol drunk. Most of us had a race tomorrow.
Then back home, and bed.
Happy Running.
Dave.
Friday, February 11, 2011
Hard Rest Day Today
Even top athletes have to have rest days. Of course I'm not saying that I am a top athlete, but you can't keep hammering out the miles. Rest is a part of training. Eating is also a part of training, and I have done both today. So I have really done 2 sessions today. I did have a couple of bears, as well but I don't think that can count towards training.
The rest session consisted of a day at work, then watching the Sandhurst Joggers track training in the evening, The eating session consisted of a burger in a bun, and chips at the Rack Straw pub, and of course re-hydration with 2 bears.
With all that effort, it was then time for bed.
Happy Running.
Dave.
The rest session consisted of a day at work, then watching the Sandhurst Joggers track training in the evening, The eating session consisted of a burger in a bun, and chips at the Rack Straw pub, and of course re-hydration with 2 bears.
With all that effort, it was then time for bed.
Happy Running.
Dave.
Thursday, February 10, 2011
Almost a sub 40 to work
I had to ride the road racing bike to work today. (see yesterday's blog) I was up for a fast ride, and was interested to see how much faster it would be. 21 minutes to the half way point at Long Acres, and a long slight down hill to Sunningdale. Sub 40 was on. I normally do the 13.3 mile in 50-55 minute on the green hack. I managed to catch the barriers at the level crossing though, but I timed how long they were down. Now to push those pedals. I was going really quick, then at Virginia Water Lake. Pssssshhhh. Oh no, a flat in the front. It was also peeing down by now. So off with the wheel, and change the inner tube. One problem was I had bought a tube with a short valve, and it was not sticking out enough to get the pump on it. With some hard pushing and levering I managed it, and pumped it up enough to get to work.
Note to self. Check that things fit before you really need them.
After work it was home, a bite to eat, then O'Tools swimming. Its always a hard session. I did spend quite a bit of the hour drowning. Anyway I manage 1 length of butterfly. First time ever, and my front crawl felt realy smooth.
Then it was home, food, and bed.
Happy running.
Dave.
Note to self. Check that things fit before you really need them.
After work it was home, a bite to eat, then O'Tools swimming. Its always a hard session. I did spend quite a bit of the hour drowning. Anyway I manage 1 length of butterfly. First time ever, and my front crawl felt realy smooth.
Then it was home, food, and bed.
Happy running.
Dave.
Wednesday, February 9, 2011
Bike Broke Today
It was Wednesday morning, so its an early start. Bike on the car and off to work. Now this time I've got everything I need. I remembered the towel, and shower gel.
I left work at 4:00pm, got changed, and then off on the bike. All was going OK until I got to Bagshot. Stopped at the traffic lights, then my legs were going round, and I wasn't moving. Great!!! Then it started working. Luckily I managed to get home.
When I got home I took the back wheel off. The hub was knackered. So I'm not going the chance it. I will have to ride the Focus Carbon to work. It will be interesting how much faster I go, compared to the green hack.
Out of the door at 7:00pm to the club handicap. Its a 2 mile run there, but I did not do the handicap.
The Handicap is a 2 x 2.1 mile course were you run against your handicap time. Who ever beats there time by the most wins the handicap.
The reason for not doing the handicap is because it does not fit my training schedule. It will always ends up as a run at race pace. Instead I went for a 7 mile steady run with Jen.
Then it was back home, a quick curry, and bed.
Happy Running.
Dave.
I left work at 4:00pm, got changed, and then off on the bike. All was going OK until I got to Bagshot. Stopped at the traffic lights, then my legs were going round, and I wasn't moving. Great!!! Then it started working. Luckily I managed to get home.
When I got home I took the back wheel off. The hub was knackered. So I'm not going the chance it. I will have to ride the Focus Carbon to work. It will be interesting how much faster I go, compared to the green hack.
Out of the door at 7:00pm to the club handicap. Its a 2 mile run there, but I did not do the handicap.
The Handicap is a 2 x 2.1 mile course were you run against your handicap time. Who ever beats there time by the most wins the handicap.
The reason for not doing the handicap is because it does not fit my training schedule. It will always ends up as a run at race pace. Instead I went for a 7 mile steady run with Jen.
Then it was back home, a quick curry, and bed.
Happy Running.
Dave.
Tuesday, February 8, 2011
Half Marathon to start the day
What a day. Well it started with a run to work. I have been doing this on Thursday mornings, but I decided to do the run to work today, because I am running in the Wokingham Half Marathon on Sunday. Its 13.3 miles to work along the A30. Felt really good this morning, and I did it in 1 hour 38 minutes. That also included a diversion through Sunningdale Station, and over the foot bridge, cos the barriers were down at the crossing.
Work today was, a bit of a drag. I get days like that. I must admit that the run to work didn't help.
6:00pm dash back home for the Tuesday training session. I got home at 6:35, to be met by the Wokingham training group. Change then at 6:45pm, out the door to snap rails. The session consisted of 6 sets of 2. First down hill for 350 m, 30 seconds rest, 350m uphill, 1 minute rest. Its a really hard session. Then all back home then change again for the Yateley 10k committee meeting. These meeting are every month until up til and during the races, but thankful with Jenny at the helm the are not allowed to last too long.
Back home for food then bed.
Happy running,
Dave.
Work today was, a bit of a drag. I get days like that. I must admit that the run to work didn't help.
6:00pm dash back home for the Tuesday training session. I got home at 6:35, to be met by the Wokingham training group. Change then at 6:45pm, out the door to snap rails. The session consisted of 6 sets of 2. First down hill for 350 m, 30 seconds rest, 350m uphill, 1 minute rest. Its a really hard session. Then all back home then change again for the Yateley 10k committee meeting. These meeting are every month until up til and during the races, but thankful with Jenny at the helm the are not allowed to last too long.
Back home for food then bed.
Happy running,
Dave.
Monday, February 7, 2011
Where did today go?
It was the normal early start today. A few weights, and some work on the abbs. I've been trying to work on my core stability ever since my hernia op.
I was glad I had packed the night before, but I still had to do 2 no packed lunches, put the bike on the car.
Then off to work. I never Know what the morning will bring. It was a busy day, and in no time it was time to go home. We have excelent changing facilities at work, and it was while changing into my cycling gear that i realised that I had forgot my towel, and shower gel for the next morning. B****r! No towel is ok. I could use a clean t-shirt I had in the car, but I may have to run in with shower gel in hand.
Its never an uneventful ride to or from work. You need to have your wits about you, because of the twits about you. Normally cars do not give you enough room to get by when they are stuck in traffic, even though they have just passed you a few yards back.
When I get home I normally have a recovery drink, and a small bit to eat. Then it was out again for the Monday club run. This should be an easy run, and it was tonight. I was at the back doing the tail end job. Monday run are great because you can run, and chat.
Its now time for Bed.
Happy running.
Dave.
I was glad I had packed the night before, but I still had to do 2 no packed lunches, put the bike on the car.
Then off to work. I never Know what the morning will bring. It was a busy day, and in no time it was time to go home. We have excelent changing facilities at work, and it was while changing into my cycling gear that i realised that I had forgot my towel, and shower gel for the next morning. B****r! No towel is ok. I could use a clean t-shirt I had in the car, but I may have to run in with shower gel in hand.
Its never an uneventful ride to or from work. You need to have your wits about you, because of the twits about you. Normally cars do not give you enough room to get by when they are stuck in traffic, even though they have just passed you a few yards back.
When I get home I normally have a recovery drink, and a small bit to eat. Then it was out again for the Monday club run. This should be an easy run, and it was tonight. I was at the back doing the tail end job. Monday run are great because you can run, and chat.
Its now time for Bed.
Happy running.
Dave.
Sunday, February 6, 2011
Last Cross Country of the season.
Today was the last Cross Country of the season at Metro's. Even though Sandhurst Joggers came in second, we have still won the league. Wahooo!!! I also scored again, as well. Twelfth place in 37:40, the fastest I've ever done that course. To the non runners amongst you that may sound like I've stopped half way round for a quickie with someone, but in fact it means that I was one of the top 6 male finishers for the club. Anyway it was a great result because the were quite a few top runners from the club that weren't there today.
After the race we adorned to the local hostelry. Not the nicest pub in the world. In fact it was a bit grubby, but has enough room for all of us. We did increase the number of customers by 5 fold I think.
Then it was home, and Beans on Toast. Its great runners food. Protein, carbs, and lots of other good things.
Now just have to pack for the week. I'm not going anywhere, but I need of make sure I have the right kit at the correct place for the next 2 days. (see the last post, for my weekly training schedule) I will be running to work on Tuesday, instead of Thursday this week, because I will need to taper to the Wokingham Half Marathon.
Happy Running,
Dave.
After the race we adorned to the local hostelry. Not the nicest pub in the world. In fact it was a bit grubby, but has enough room for all of us. We did increase the number of customers by 5 fold I think.
Then it was home, and Beans on Toast. Its great runners food. Protein, carbs, and lots of other good things.
Now just have to pack for the week. I'm not going anywhere, but I need of make sure I have the right kit at the correct place for the next 2 days. (see the last post, for my weekly training schedule) I will be running to work on Tuesday, instead of Thursday this week, because I will need to taper to the Wokingham Half Marathon.
Happy Running,
Dave.
Saturday, February 5, 2011
Clarendon to now
This is the second part of my blog history, from Clarendon Marathon to the present.
Well after Clarendon Marathon I decided to write a note to self, "Be wary of mile 8 in a Marathon". This seems to be the place were it all goes wrong for me. If I can get past mile 8 I may be in for a chance of it going well.
I also decided that I would take it easy for the next month, and reflect. Apart of course from the adventure race, and the Mountain Biking weekend, but training would be easy.
November would be the start of real training. I decided to include more cross training, and cycle to or from work. I was also on call every 4 the week, so it would force me to take an easy week, while on call. I took the clubs Spring Marathon Training program, tweaked it a bit, and added the cross training.
The week would start with Monday, driving to work with the bike on the car, and cycle home, then do the Monday club run. Tuesday cycle to work, then drive to Wokingham training camp. Wednesday, drive to work with the bike on the car, and cycle home, then do the Wednesday club run. Thursday, cycle to work, then swimming in the evening. Friday is track. Saturday would be rest or long run, if there was cross country on Sunday. Sunday would be a long run, or Cross country.
This was interrupted a bit by the snow over Christmas, but it did give me a chance to run in the snow. If you have never had the chance to run in snow you should give it a go, especially in the dark. Most of the time you will not even need a torch. Its so silent, and magical.
After the snow and ice had gone, I decided to up the training a bit. I would run to work on a Thursday morning. I managed that twice in January. 13.3 miles before work is hard, but worth it. It would would allow more training miles, and not take time from the evening.
Its now Saturday evening, and near the end of an easy week. I have not run today, but tomorrow is the final Cross Country race of the season. Sandhurst Joggers have already won the League by winning all of the seven races so far. It would be great to win all of them.
I will give an update tomorrow on how it goes. I will try and update the blog as often as possible.
Happy Running,
Dave.
Well after Clarendon Marathon I decided to write a note to self, "Be wary of mile 8 in a Marathon". This seems to be the place were it all goes wrong for me. If I can get past mile 8 I may be in for a chance of it going well.
I also decided that I would take it easy for the next month, and reflect. Apart of course from the adventure race, and the Mountain Biking weekend, but training would be easy.
November would be the start of real training. I decided to include more cross training, and cycle to or from work. I was also on call every 4 the week, so it would force me to take an easy week, while on call. I took the clubs Spring Marathon Training program, tweaked it a bit, and added the cross training.
The week would start with Monday, driving to work with the bike on the car, and cycle home, then do the Monday club run. Tuesday cycle to work, then drive to Wokingham training camp. Wednesday, drive to work with the bike on the car, and cycle home, then do the Wednesday club run. Thursday, cycle to work, then swimming in the evening. Friday is track. Saturday would be rest or long run, if there was cross country on Sunday. Sunday would be a long run, or Cross country.
This was interrupted a bit by the snow over Christmas, but it did give me a chance to run in the snow. If you have never had the chance to run in snow you should give it a go, especially in the dark. Most of the time you will not even need a torch. Its so silent, and magical.
After the snow and ice had gone, I decided to up the training a bit. I would run to work on a Thursday morning. I managed that twice in January. 13.3 miles before work is hard, but worth it. It would would allow more training miles, and not take time from the evening.
Its now Saturday evening, and near the end of an easy week. I have not run today, but tomorrow is the final Cross Country race of the season. Sandhurst Joggers have already won the League by winning all of the seven races so far. It would be great to win all of them.
I will give an update tomorrow on how it goes. I will try and update the blog as often as possible.
Happy Running,
Dave.
Friday, February 4, 2011
The Start
It seems that everyone is doing it. Blogging that is, and not anything else you may be thinking of.
So I thought I would do a blog on my Marathon journey.
First of all a bit of history. This may be a bit long to start with, but they will get shorter. I promise.
Well my marathon journey started in the spring of 2008 when I marshaled with the finish team at the London Marathon. I had only been running with Sandhurst Joggers for 7 months, but I was inspired to have a go. I put my entry into the Ballot thinking I would never get in the first time, but I did! OMG what have I done? I was sure I didn't have a good enough endurance base to do it, but with the encouragement of a few other members in the Club I thought. Lets give it a go. I did a few long run before Christmas 2008 to build up a base, then in January the real training began.
January 2009 training went well, interrupted by club cross country every so often. I had 5 races planned for the build up. Wokingham Half, Bramley 20, the Grizzly, Reading Half, and Maidenhead 10.
Wokingham Half was going to be my B race, and was up for posting a good time, but it was canceled at the last moment because is ice and snow. We decided to run the Wokingham course anyway, and I decided that the Bramley 20 would be the B race instead. Bramley is a 2 lap course, so I decided to run the first lap as a bit of a warm up. 1 hr 7 minutes, and felt good. Now for lap 2 and the real race. "Must keep it below 6:52 minute miles". I was going really well apart from the lumpy bit near the end of the lap, but I managed to finish in 2:17, that's 6:52 minute miles exactly, and could have gone on at that pace.
Next was the Grizzly. Best race of the year. They say that your Grizzly time is very near what you would do in a Marathon. I had done it in 3 hours 40 in 2008, but in 2009 I was going for 3 hours. The plan was to average 9 minute miles over the 20 miles. Not easy as the terrain is very tough. You have mud, big hills, bogs, pebble beaches, streams, oh and more mud to navigate. First half of the race went well, but thought I was getting a delusional, because Andy, and Toni seemed to pop up and support us all over the place. Mile 10 I took a gel, then at mile 15 I managed to grab a handful of chips from someone at the pub we pass through. Then it was back down to Branscombe beach for the 3/4 mile slog along the pebble beach, and up the 500ft climb on the stairway to heaven. On the top of the cliffs, its fairly flat. I was on time, but had to push the pace to make up for the hills to come. 7 minute miles on the cliff top gave me enough to finish in 2 hours 58. Fantastic.
Next was Reading half. That did not go well. Went off too fast, and payed the price. I was also very tired from the training, as I didn't taper for this race. Looking back I think this was the point of no return to good form, and everything went down hill from there, but I didn't realize it at that time.
Next was maidenhead 10. This went very well as I did a PB of 1:05, but got what I thought was a stitch on the warm down. It was not a stitch, but more of that later.
Now for the big one FLM as it was then. The A race. The week before I was having my doubts. I had done the correct taper, but my legs still felt heavy. Was this how it was supposed to be? Having never done a marathon I didn't know.
I must admit I felt pretty OK at the start line. Pen 3, and quite close to the start line. I was going for a 3 hour 15, so I could get a good for age time, and had planned to negative split the marathon. I knew the the start would be slow, and that I would have the be patient. I was going to run with the crowd, and speed up as soon as the masses thinned out a bit. I needed to do 7:26 minute miles for a 3:15 time. I started off at about 8:00 minute miles, and was following the 8:00 minute mile pacer. After 4 miles I went a little bit faster, and managed to squeeze past the big crowd following the pacer. At 8 miles I thought right. Time to push on. 7:15 minute miles would bring me back on course for the correct pace. Then bang. 10 miles I hit the wall. The more effort I put in the slower I got. Hmm. I would have expected this at 20, even 18, but not 10 miles. Right, I now have to change my goal. Slow down, and get to the finish. Now everything you have trained for is out the window. I had trained to be running for 3 hour 30 max. I was now going to be on my feet for much longer than that. By mile 14 I was walking. I could not breathe when running. I was over heating as well. I decided to try and run to every mile marker, then walk a few minutes. As the mile markers went by, the walk got longer and longer. The crowd were shouting "come on Sandhurst you can run it". Nope, that was never going to happen. I was going to run the finish straight though. I crossed the line in 4 hours 31. I was in bits both mentally, and physically. The next thing I knew I was swaying in Horse Guards. I felt sick, had a thumping head ache, I could not breathe, so i took myself down to first aid. They were great. They put me on a bed. Checked me over. They gave me water. I was there for about an hour and a half. By that time my legs had seized up, I got a massage as well. After that I felt a bit better.
The week after the Marathon I did get checked out by my Doctor, but nothing. I decided to have a couple of weeks off, then slowly get back into running again.
I did all the normal summer relays with the club, then around August time my form dropped like a stone again.
There must be something wrong. I have noticed a lump in my groin area. No not what you are thinking. I Googled it. Hernia. That may explain it, and the stitch at the Maidenhead 10. Not one to do things by thirds, in fact I had three. Luckily I had private health care, and had it fixed early November. Now it was 1 month of no running, then another month till I was allowed back on the bike.
The first run I did was only 2 miles. I thought start easy, but that was still too much. I did about a mile and a half, and had to walk the rest. A spring marathon was out of the question. So I decided to Marshal at the 2010 London Marathon, and enter an off road marathon in the autumn of that year. I did all the usual summer relays, and training was going well. In decided to enter the Clarendon Marathon. Its off road, so there was no time pressure.
I felt much better at the start of Clarendon, than I did at the start of the London "Hell" Marathon. 8 minute miles should be do able. Then the 8 mile curse happened again. One second I was vertical, then the next I was horizontal. Thump, I was on the floor. Blood poring out of my chin. Bruised right leg, ribs, arm. I got up, did a limping run for the next mile, and managed to free my leg up a bit. Now to change my goal in a marathon again! This time I am going to run all of it, and with a bit of help from Alan pacing me on the last 5 miles I made it. I did run all the way. 3 hours 56. I did feel a bit beaten up by the end.
Will update you on the next installment from Clarendon to the present in the next blog.
Happy Running,
Dave.
So I thought I would do a blog on my Marathon journey.
First of all a bit of history. This may be a bit long to start with, but they will get shorter. I promise.
Well my marathon journey started in the spring of 2008 when I marshaled with the finish team at the London Marathon. I had only been running with Sandhurst Joggers for 7 months, but I was inspired to have a go. I put my entry into the Ballot thinking I would never get in the first time, but I did! OMG what have I done? I was sure I didn't have a good enough endurance base to do it, but with the encouragement of a few other members in the Club I thought. Lets give it a go. I did a few long run before Christmas 2008 to build up a base, then in January the real training began.
January 2009 training went well, interrupted by club cross country every so often. I had 5 races planned for the build up. Wokingham Half, Bramley 20, the Grizzly, Reading Half, and Maidenhead 10.
Wokingham Half was going to be my B race, and was up for posting a good time, but it was canceled at the last moment because is ice and snow. We decided to run the Wokingham course anyway, and I decided that the Bramley 20 would be the B race instead. Bramley is a 2 lap course, so I decided to run the first lap as a bit of a warm up. 1 hr 7 minutes, and felt good. Now for lap 2 and the real race. "Must keep it below 6:52 minute miles". I was going really well apart from the lumpy bit near the end of the lap, but I managed to finish in 2:17, that's 6:52 minute miles exactly, and could have gone on at that pace.
Next was the Grizzly. Best race of the year. They say that your Grizzly time is very near what you would do in a Marathon. I had done it in 3 hours 40 in 2008, but in 2009 I was going for 3 hours. The plan was to average 9 minute miles over the 20 miles. Not easy as the terrain is very tough. You have mud, big hills, bogs, pebble beaches, streams, oh and more mud to navigate. First half of the race went well, but thought I was getting a delusional, because Andy, and Toni seemed to pop up and support us all over the place. Mile 10 I took a gel, then at mile 15 I managed to grab a handful of chips from someone at the pub we pass through. Then it was back down to Branscombe beach for the 3/4 mile slog along the pebble beach, and up the 500ft climb on the stairway to heaven. On the top of the cliffs, its fairly flat. I was on time, but had to push the pace to make up for the hills to come. 7 minute miles on the cliff top gave me enough to finish in 2 hours 58. Fantastic.
Next was Reading half. That did not go well. Went off too fast, and payed the price. I was also very tired from the training, as I didn't taper for this race. Looking back I think this was the point of no return to good form, and everything went down hill from there, but I didn't realize it at that time.
Next was maidenhead 10. This went very well as I did a PB of 1:05, but got what I thought was a stitch on the warm down. It was not a stitch, but more of that later.
Now for the big one FLM as it was then. The A race. The week before I was having my doubts. I had done the correct taper, but my legs still felt heavy. Was this how it was supposed to be? Having never done a marathon I didn't know.
I must admit I felt pretty OK at the start line. Pen 3, and quite close to the start line. I was going for a 3 hour 15, so I could get a good for age time, and had planned to negative split the marathon. I knew the the start would be slow, and that I would have the be patient. I was going to run with the crowd, and speed up as soon as the masses thinned out a bit. I needed to do 7:26 minute miles for a 3:15 time. I started off at about 8:00 minute miles, and was following the 8:00 minute mile pacer. After 4 miles I went a little bit faster, and managed to squeeze past the big crowd following the pacer. At 8 miles I thought right. Time to push on. 7:15 minute miles would bring me back on course for the correct pace. Then bang. 10 miles I hit the wall. The more effort I put in the slower I got. Hmm. I would have expected this at 20, even 18, but not 10 miles. Right, I now have to change my goal. Slow down, and get to the finish. Now everything you have trained for is out the window. I had trained to be running for 3 hour 30 max. I was now going to be on my feet for much longer than that. By mile 14 I was walking. I could not breathe when running. I was over heating as well. I decided to try and run to every mile marker, then walk a few minutes. As the mile markers went by, the walk got longer and longer. The crowd were shouting "come on Sandhurst you can run it". Nope, that was never going to happen. I was going to run the finish straight though. I crossed the line in 4 hours 31. I was in bits both mentally, and physically. The next thing I knew I was swaying in Horse Guards. I felt sick, had a thumping head ache, I could not breathe, so i took myself down to first aid. They were great. They put me on a bed. Checked me over. They gave me water. I was there for about an hour and a half. By that time my legs had seized up, I got a massage as well. After that I felt a bit better.
The week after the Marathon I did get checked out by my Doctor, but nothing. I decided to have a couple of weeks off, then slowly get back into running again.
I did all the normal summer relays with the club, then around August time my form dropped like a stone again.
There must be something wrong. I have noticed a lump in my groin area. No not what you are thinking. I Googled it. Hernia. That may explain it, and the stitch at the Maidenhead 10. Not one to do things by thirds, in fact I had three. Luckily I had private health care, and had it fixed early November. Now it was 1 month of no running, then another month till I was allowed back on the bike.
The first run I did was only 2 miles. I thought start easy, but that was still too much. I did about a mile and a half, and had to walk the rest. A spring marathon was out of the question. So I decided to Marshal at the 2010 London Marathon, and enter an off road marathon in the autumn of that year. I did all the usual summer relays, and training was going well. In decided to enter the Clarendon Marathon. Its off road, so there was no time pressure.
I felt much better at the start of Clarendon, than I did at the start of the London "Hell" Marathon. 8 minute miles should be do able. Then the 8 mile curse happened again. One second I was vertical, then the next I was horizontal. Thump, I was on the floor. Blood poring out of my chin. Bruised right leg, ribs, arm. I got up, did a limping run for the next mile, and managed to free my leg up a bit. Now to change my goal in a marathon again! This time I am going to run all of it, and with a bit of help from Alan pacing me on the last 5 miles I made it. I did run all the way. 3 hours 56. I did feel a bit beaten up by the end.
Will update you on the next installment from Clarendon to the present in the next blog.
Happy Running,
Dave.
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