Barring a breakdown in the next few days I'll definitely be on the Great North Run start line on Sunday. However, I'm quite uncertain as to the pace I should run. I ran 3 miles on the track on Monday night again starting slowly and picking the pace up as I went on. After the first 2 laps I felt some discomfort in the hamstring and had to stop. A little bit of stretching and off I went again. This time it felt better and after a couple of slow laps I started to increase my speed. I ran lap 10 in 1:37, which is around my initial targeted race pace (6:30 per mile), before cooling down with a couple of slower laps. At the time I felt good and confident that I'd be in decent shape for the race. The next morning was a different story and I didn't feel all that great. There was no real pain in my leg but I just felt achey and uncomfortable. I decided to skip last night's run and take a rest. This morning I felt better again and when that 7 o' clock train zoomed into the station I had to sprint all out to catch it. It could have been a big mistake but my leg responded well and again no pain.
So now I vacillate between a 'slow, steady cautious' race pace and a 'what the hell, I'll go for a PB' pace. Hopefully after a couple more training runs I'll be able to make an informed decision. Lets just hope I get it right.
Wednesday, September 27, 2006
Monday, September 25, 2006
Injury update
After a week of ice, ibuprofen and stretching I returned to action on Sunday morning. The injury had been getting better day by day and I felt confident enough to go for a gentle jog at the track. I ran 8 laps starting out around 9 min/mile pace and picking it up slowly with the last 2 laps at around 7 min/mile pace. There was no real pain to speak of but just a slight feeling in the affected area to remind me it was there. I plan another couple of gentle runs on Monday and Tuesday this week, before stepping it up on Wednesday with a 5 miler at about 7 min/mile pace and then a 6 miler on Thursday with 2 miles at about race pace (6:30 per mile).
This week is about preparing myself both physically and mentally for the big race on Sunday. The injury has forced me to modify my plans but hopefully not lower my targets. Providing I take care of myself this week and don't suffer any recurrence of the injury I feel confident of posting a strong time in the race.
This week is about preparing myself both physically and mentally for the big race on Sunday. The injury has forced me to modify my plans but hopefully not lower my targets. Providing I take care of myself this week and don't suffer any recurrence of the injury I feel confident of posting a strong time in the race.
Monday, September 18, 2006
The Seaton Sluice Sniper
Two weeks to the big race and this happens! Just over 4 miles into a 13 miler, running back up through Seaton Sluice and out of nowhere a sharp pain shoots into the muscle just above the back of my knee. It feels like I've been shot, well maybe not that bad, but I have to stop immediately. This run is over, but more importantly participation in the Great North Run is in doubt. It takes a few moments but then I realize I'm 4 miles from home and it hurts to walk. I start the long walk hobble home contemplating missing the event that I’ve been training for over the last 6 months. My one piece of good luck arrives in the form of my friend’s dad who drives by minutes later and offers me a ride home.
When I get home I do the only thing I know and that’s to slap some ice on the affected area and take some Ibuprofen. I’m trying to stay positive and hope that a week to ten days of rest will cure the problem. It’s vital I stay positive and do everything I can to make it to the start line in good health. I’m convinced that any training I would have done in the next week would only be fine tuning and the hard work will pay off come race day … as long as this injury goes away in time. Maybe the enforced layoff will even leave me fresher than ever come race day. Here’s hoping anyway.
The previous two weeks training had gone quite well. Last Sunday I ran 11+ miles at less than 7 min / mile pace. Given that it was a late night run and I had spent all day chasing after the kids I was quite pleased with my performance. Then on Tuesday Dave and I finally went along to the local running club (North Shields Poly) and joined a session. In the long term I think it’s important to join a club if I’m going to improve further. It’s also a good idea to have others to work with when the long winter nights draw in and going running by yourself in the wind and rain is about as appetising as chewing you own ear off. Things were all just falling into place when this damn injury struck. Still, must stay positive. It WILL be better come race day.
When I get home I do the only thing I know and that’s to slap some ice on the affected area and take some Ibuprofen. I’m trying to stay positive and hope that a week to ten days of rest will cure the problem. It’s vital I stay positive and do everything I can to make it to the start line in good health. I’m convinced that any training I would have done in the next week would only be fine tuning and the hard work will pay off come race day … as long as this injury goes away in time. Maybe the enforced layoff will even leave me fresher than ever come race day. Here’s hoping anyway.
The previous two weeks training had gone quite well. Last Sunday I ran 11+ miles at less than 7 min / mile pace. Given that it was a late night run and I had spent all day chasing after the kids I was quite pleased with my performance. Then on Tuesday Dave and I finally went along to the local running club (North Shields Poly) and joined a session. In the long term I think it’s important to join a club if I’m going to improve further. It’s also a good idea to have others to work with when the long winter nights draw in and going running by yourself in the wind and rain is about as appetising as chewing you own ear off. Things were all just falling into place when this damn injury struck. Still, must stay positive. It WILL be better come race day.
Sunday, September 03, 2006
Nice views, shame about the hills
Kielder 10k - 41:46
I ran the Kielder 10k today and got some pretty decent hillwork into the bargain. Before the event I'd consider using my 3 stage goal targets. However, because I'd heard the race was hilly I didn't want to set myself targets that would be blown away as soon as I saw the course. That turned out to be a good move because although I put a lot of effort into the run the constant undulations meant that I finished a good 3 minutes out side my 10k PB.
It was quite a small field and I was determined not to get carried away in the opening stages. The race started and I ran what felt like a comfortable pace. I didn't feel as if I was pushing it even though I was cruising along in 2nd place (some way behind the leader already). I checked my watch at the 1km marker and was dismayed to see 3:33. That's 35 min pace and way inside any realistic target. Too fast at the start again. I slowed down and was passed by a North Shields Poly athlete as I ran 4:02 for the next km. If I thought I'd settled into a steady pace I was wrong. The next kilometer was an absolute killer. I barely struggled inside 5 minutes and two more runners passed me on the way. As the other competitors went by me I didn't even try to hang on to them. My 10 week schedule included a 10k for today with a precautionary note of "not flat out". I perhaps used this as an excuse at times during the race when the going got particularly tough.
From there on in it was pretty lonely. On the long straight stretches I could see a couple of the lads up ahead without any real hope (or intention) of catching up to them. For the next 5k I churned out splits of between 4:00 and 4:30 depending on the topography. The early part of the race took in some nice views of the reservoir and then turned in to the forest. It was a pleasant course through the trees with the occasional stream gushing by. Unfortunately my aching leg muscles were commanding most of my attention.
The joy of seeing the 9km marker was briefly washed away by yet another uphill stretch. Happily this was followed by a long downhill towards the finish. As ever I summoned the strength for a fast finish (did I take it too easy during the middle part?) and ran a 3:38 for the last kilometre finishing 5th in 41:46. Terry and the kids were waiting at the finish for me which made it all the better. Elen bounded toward me at the end and was soon asking when she could run a race. The energy she has makes me think she's almost ready to make her debut!
There's a 10 miler in Hexham next week and although I haven't entered I'm considering making myself a late entry. It should be a good event to prime me for the GNR 3 weeks later.
I ran the Kielder 10k today and got some pretty decent hillwork into the bargain. Before the event I'd consider using my 3 stage goal targets. However, because I'd heard the race was hilly I didn't want to set myself targets that would be blown away as soon as I saw the course. That turned out to be a good move because although I put a lot of effort into the run the constant undulations meant that I finished a good 3 minutes out side my 10k PB.
It was quite a small field and I was determined not to get carried away in the opening stages. The race started and I ran what felt like a comfortable pace. I didn't feel as if I was pushing it even though I was cruising along in 2nd place (some way behind the leader already). I checked my watch at the 1km marker and was dismayed to see 3:33. That's 35 min pace and way inside any realistic target. Too fast at the start again. I slowed down and was passed by a North Shields Poly athlete as I ran 4:02 for the next km. If I thought I'd settled into a steady pace I was wrong. The next kilometer was an absolute killer. I barely struggled inside 5 minutes and two more runners passed me on the way. As the other competitors went by me I didn't even try to hang on to them. My 10 week schedule included a 10k for today with a precautionary note of "not flat out". I perhaps used this as an excuse at times during the race when the going got particularly tough.
From there on in it was pretty lonely. On the long straight stretches I could see a couple of the lads up ahead without any real hope (or intention) of catching up to them. For the next 5k I churned out splits of between 4:00 and 4:30 depending on the topography. The early part of the race took in some nice views of the reservoir and then turned in to the forest. It was a pleasant course through the trees with the occasional stream gushing by. Unfortunately my aching leg muscles were commanding most of my attention.
The joy of seeing the 9km marker was briefly washed away by yet another uphill stretch. Happily this was followed by a long downhill towards the finish. As ever I summoned the strength for a fast finish (did I take it too easy during the middle part?) and ran a 3:38 for the last kilometre finishing 5th in 41:46. Terry and the kids were waiting at the finish for me which made it all the better. Elen bounded toward me at the end and was soon asking when she could run a race. The energy she has makes me think she's almost ready to make her debut!
There's a 10 miler in Hexham next week and although I haven't entered I'm considering making myself a late entry. It should be a good event to prime me for the GNR 3 weeks later.
Thursday, August 31, 2006
Halfway there
Just over halfway into the 10 week plan. Things are going reasonably well although 1h 25m still looks like a pretty stiff target.
I switched my focus from the full marathon to the half because the training left me feeling drained and my runs were becoming one paced. During the first week of the new schedule I found it difficult to inject a bit of speed into my running. However, a session on the track soon solved that. It was just a short session but 3 x 1200m at 6 minute mile pace did wonders for my whole training plan.
Its hard to tell if a 1h 25m GNR is possible at the moment, but a couple of very good fast paced runs have given cause for optimism. Last week I ran a 5k in Newcastle's Exhibition Park. Using my 3 stage goal-setting plan I set myself the targets of
1) a new PB - (18m 57s)
2) sub 6 minute miling
3) sub 18 mins
It poured down with rain but there was very little wind so conditions were good for running. The field was stacked with good club runners and I got sucked into going off to fast at the gun. I battled hard to keep going but my pace slowed during the middle part of the race. I misjudged my surge for home and went off too quickly crossing the line eventually in 18m 18s, averaging 5:53 per mile. Overall quite pleased with my effort and achieving 2 of the 3 goals I'd set. Although sub 18 mins was a difficult target I think I could have got close to it with a more evenly paced run. In some ways I found the 5k a more difficult event than the half-marathon. With the longer event you sort of settle into a pace and try to maintain it, whereas in the 5k I just tried to push it all the way round. Given that its only the second time I've run in a race of this distance perhaps I'll find it easier with a bit more experience.
I switched my focus from the full marathon to the half because the training left me feeling drained and my runs were becoming one paced. During the first week of the new schedule I found it difficult to inject a bit of speed into my running. However, a session on the track soon solved that. It was just a short session but 3 x 1200m at 6 minute mile pace did wonders for my whole training plan.
Its hard to tell if a 1h 25m GNR is possible at the moment, but a couple of very good fast paced runs have given cause for optimism. Last week I ran a 5k in Newcastle's Exhibition Park. Using my 3 stage goal-setting plan I set myself the targets of
1) a new PB - (18m 57s)
2) sub 6 minute miling
3) sub 18 mins
It poured down with rain but there was very little wind so conditions were good for running. The field was stacked with good club runners and I got sucked into going off to fast at the gun. I battled hard to keep going but my pace slowed during the middle part of the race. I misjudged my surge for home and went off too quickly crossing the line eventually in 18m 18s, averaging 5:53 per mile. Overall quite pleased with my effort and achieving 2 of the 3 goals I'd set. Although sub 18 mins was a difficult target I think I could have got close to it with a more evenly paced run. In some ways I found the 5k a more difficult event than the half-marathon. With the longer event you sort of settle into a pace and try to maintain it, whereas in the 5k I just tried to push it all the way round. Given that its only the second time I've run in a race of this distance perhaps I'll find it easier with a bit more experience.
Friday, July 14, 2006
A shift in focus
In the previous entry I gave myself two weeks to decide whether to commit to the Robin Hood marathon in September. In reality it took less than a week to decide the race is not for me, not this year anyway. After running 49 miles in a week and a 16 mile long run I was suffering from burn out. The following week every run seemed like a chore and no matter what distance I ran it was a struggle even to maintain a 7:30 min/mile pace. The schedule called for 18 and 20 mile long runs in the following weeks and I just didn't have the energy to achieve this. I could keep training and run the race but hopes of a sub 3 hour time are just impossible dreams. I feel deep down it makes sense to target a fast Great North Run in October and shift my marathon focus to an event (hopefully London) next spring.
Its important to take some lessons from the last 6 weeks on the marathon training plan. 3 hours is a stiff target and I just didn't have the training base in which to maintain training at this level. I also ran most of my runs in a very narrow range in terms of pace. The tempo sessions were too slow and the long runs too fast. I never really put my faith in the schedule pacing guide and ultimately I think my long runs were taking too much out of me. Let's face it the World Cup and frequently watching matches with 2 or 3 pints of beer can't have helped my progress either. I need to maintain a healthy balanced diet and make sure that I get enough sleep during the week. Marathon training puts quite a strain on the body and I have to make sure that I take care of myself to achieve my targets.
A very relaxing family break in Wales in mid July helped me to recuperate and then it was straight back into the running. With 10 weeks until the Great North Run it made sense to follow Runners World's 10-week sub-1:25 half-marathon schedule by Bruce Tulloh. This plan puts an emphasis on fast-paced running and I'll have to work hard to make sure I can keep up the pace. At the same time I also have to understand that easy runs should be easy, and a time to recover from the harder workouts. 1 hour 25 minutes is another stiff target to set myself, but I think its best to aim high with a series of stepped targets beneath that. I'd be very pleased to set a new personal best in the GNR (1:26:33) and failing that my next target would to beat my 2004 time of 1:28:42. Bottom of the pile would be to rack up my 3rd consecutive sub 1:30 half marathon.
Its important to take some lessons from the last 6 weeks on the marathon training plan. 3 hours is a stiff target and I just didn't have the training base in which to maintain training at this level. I also ran most of my runs in a very narrow range in terms of pace. The tempo sessions were too slow and the long runs too fast. I never really put my faith in the schedule pacing guide and ultimately I think my long runs were taking too much out of me. Let's face it the World Cup and frequently watching matches with 2 or 3 pints of beer can't have helped my progress either. I need to maintain a healthy balanced diet and make sure that I get enough sleep during the week. Marathon training puts quite a strain on the body and I have to make sure that I take care of myself to achieve my targets.
A very relaxing family break in Wales in mid July helped me to recuperate and then it was straight back into the running. With 10 weeks until the Great North Run it made sense to follow Runners World's 10-week sub-1:25 half-marathon schedule by Bruce Tulloh. This plan puts an emphasis on fast-paced running and I'll have to work hard to make sure I can keep up the pace. At the same time I also have to understand that easy runs should be easy, and a time to recover from the harder workouts. 1 hour 25 minutes is another stiff target to set myself, but I think its best to aim high with a series of stepped targets beneath that. I'd be very pleased to set a new personal best in the GNR (1:26:33) and failing that my next target would to beat my 2004 time of 1:28:42. Bottom of the pile would be to rack up my 3rd consecutive sub 1:30 half marathon.
Sunday, July 02, 2006
Off the pace
I rounded off my last blog entry with "Things are looking good at this point". Unfortunately two weeks later I can't really say the same thing. Last week was supposed to be an easier week, but I took this to the extreme. After running Monday and Tuesday I was exhausted on Wednesday and skipped a run. Thursday's planned run went out the window when the wife didn't get home from work until nigh on 9pm. Its not always easy to fit in time to run when you've got two young children. It was Terry's birthday on Friday and I took her away to the Lake District for the weekend. As the schedule proposed a 10k race on Sunday and I'd already completed the Blaydon Race two weeks earlier I decided this wouldn't harm my training all that much. In any case it was quite an active weekend with a 10 mile fell walk through the low clouds on Saturday.
I wasn't too concerned. It seemed a good time for recuperation and as long as I picked up the distance the following week then I'd be right back on track. An easy run on Monday was followed by a fast run home on Tuesday (9 miles, 1:02:17). Again Wednesday night proved difficult, falling asleep on the sofa at 6:30pm convinced me to skip the run. However, I managed to make this session up the next morning with a very slow 7 miles. Saturday was the day of England's (ultimately disappointing) World Cup quarter final. Terry went into work in the morning and I planned to run when she got home and before the match started. Unfortunately I was laying turf in the back garden and by the time I'd finished the lads were almost kicking off. Another run went by the wayside.
Sunday's run was crucial. A 16 miler that would take me up to a respectable 36 miles for the week. Heading out the door at 9am the sun was already beating down. I resolved to slow down my long runs as suggested in the schedule to between 7:15 and 7:30 mile pace. I started reasonably well, constantly around the 7:15 mark. After mile 6 things started to slow and by mile 10 7:30s were a struggle. It was getting really tough, but for the next 4 miles I managed to maintain a pace between 7:30 and 7:40. The hand held feed bottle I'd bought earlier in the week came in very handy, and even though it only holds 250ml, the slurps of Lucozade Sport were like gold dust in the latter stages. The final two miles were a real killer. The weather was very hot and I was running on empty. Mile 15 was run in 8:06 and I dreaded that final mile up the hill on Marine Avenue. I dug deep into my energy reserves and picked up the pace slightly to record an 8:01. I've rarely been so happy to finish a training run, coming home in 2:01:12 - 7:34 per mile pace.
I'm reaching the point where I really have to decide if I'm going to run Nottingham this year. Part of me thinks its too early to attempt a sub 3-hour marathon. Another part of me doesn't want to give up on it yet. I could lower my target and run the marathon anyway, but the whole point of completing this race was too guarantee a good for age place in next year's London Marathon. If I don't feel up to a sub-3 marathon maybe I should just concentrate on a PB in the Great North Run in October. I'll see how things go in the next couple of weeks. With scheduled long runs of 18 and 20 miles I'll get a good idea of what kind of shape I'm really in. Decision day has to be 16th July.
I wasn't too concerned. It seemed a good time for recuperation and as long as I picked up the distance the following week then I'd be right back on track. An easy run on Monday was followed by a fast run home on Tuesday (9 miles, 1:02:17). Again Wednesday night proved difficult, falling asleep on the sofa at 6:30pm convinced me to skip the run. However, I managed to make this session up the next morning with a very slow 7 miles. Saturday was the day of England's (ultimately disappointing) World Cup quarter final. Terry went into work in the morning and I planned to run when she got home and before the match started. Unfortunately I was laying turf in the back garden and by the time I'd finished the lads were almost kicking off. Another run went by the wayside.
Sunday's run was crucial. A 16 miler that would take me up to a respectable 36 miles for the week. Heading out the door at 9am the sun was already beating down. I resolved to slow down my long runs as suggested in the schedule to between 7:15 and 7:30 mile pace. I started reasonably well, constantly around the 7:15 mark. After mile 6 things started to slow and by mile 10 7:30s were a struggle. It was getting really tough, but for the next 4 miles I managed to maintain a pace between 7:30 and 7:40. The hand held feed bottle I'd bought earlier in the week came in very handy, and even though it only holds 250ml, the slurps of Lucozade Sport were like gold dust in the latter stages. The final two miles were a real killer. The weather was very hot and I was running on empty. Mile 15 was run in 8:06 and I dreaded that final mile up the hill on Marine Avenue. I dug deep into my energy reserves and picked up the pace slightly to record an 8:01. I've rarely been so happy to finish a training run, coming home in 2:01:12 - 7:34 per mile pace.
I'm reaching the point where I really have to decide if I'm going to run Nottingham this year. Part of me thinks its too early to attempt a sub 3-hour marathon. Another part of me doesn't want to give up on it yet. I could lower my target and run the marathon anyway, but the whole point of completing this race was too guarantee a good for age place in next year's London Marathon. If I don't feel up to a sub-3 marathon maybe I should just concentrate on a PB in the Great North Run in October. I'll see how things go in the next couple of weeks. With scheduled long runs of 18 and 20 miles I'll get a good idea of what kind of shape I'm really in. Decision day has to be 16th July.
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