Some days the rest of life gets in the way of running. Today I gave a good friend a lift home from work which added 25 mins to my journey as I got stuck in traffic after dropping him off. Add in a planning meeting for Scouts this evening and the time for today's run got a bit squeezed. There was no way I was going to fit in the easy paced 10 miles I'd put in the programme when I drew it up 18 weeks ago.
So if time is short - run faster.
Tempo pace is about the fastest you could maintain in a serious race lasting about an hour. It's not a pace you can launch straight into without a warm up and you also need to allow for a proper cool down again at the end. I probably ran about half of tonight's run at my 10k pace, the warm up and cool down taking up the rest.
And we now have the programme for Scouts sorted for next term.
Distance: 4.35 miles
Elevation gained: 37 metres
Total miles run in August: 206.59 I'm going to award myself a swooshy star as that's the furthest I've run in a month
Thanks to everyone who's sponsored me over on our Just Giving page and for your messages of support.
Thursday 31 August 2017
Wednesday 30 August 2017
Wet!
After a lovely few days the weather has turned very British again. Although I managed to dodge the rain itself the footpaths through the woods are back to slimey mud that smells of pheasant poop! Not nice.
Tonight's run was deliberately quite short and focussed on running drills. When you run a long way quite slowly it's easy to get into the habit of shuffling along barely lifting your feet and forgetting about your arms entirely. Although it feels like it's saving energy it isn't an efficient way to run. Drills counter this by making you think what your feet, legs and arms are doing. They bring extra muscles into the equation which helps you move faster over the ground. And sharing the workload over more muscles means you are less likely to suffer an over-use injury. So if you see me running past trying to kick my own backside you know why.
Distance: 3.09 miles
Elevation gained: 95m
Tonight's run was deliberately quite short and focussed on running drills. When you run a long way quite slowly it's easy to get into the habit of shuffling along barely lifting your feet and forgetting about your arms entirely. Although it feels like it's saving energy it isn't an efficient way to run. Drills counter this by making you think what your feet, legs and arms are doing. They bring extra muscles into the equation which helps you move faster over the ground. And sharing the workload over more muscles means you are less likely to suffer an over-use injury. So if you see me running past trying to kick my own backside you know why.
Distance: 3.09 miles
Elevation gained: 95m
Tuesday 29 August 2017
My Happy Pace
I was talking to a friend today about running. Now this friend runs lots of ultra-marathon events and we were discussing what sort of pace we expect to run at on our ultra-marathon challenge as he ran the same route last year.
What was nice is that the sort of paces he was describing were in the range that I've been running cross country recently. Which is a great confidence boost and means I might actually see the rest of the team in the not too far distance.
Today's training session was run at about the pace I usually run a half marathon at. Or more precisely it's about the pace I was running half marathon's at last year. Having spent the last 10 months training to run a very long way it now feels blisteringly fast. It took a good mile to get into running at that pace and to realise that yes, compared to the pace I ran at on Saturday it does make you breathe a bit harder, but it doesn't keep getting harder. It was good to be reminded that I can still run at a faster pace; but maybe not for 138 miles just yet.
Distance: 4.19 miles
Elevation gained: 26 metres
Sponsor me and help send Scouts on an adventure of a lifetime
What was nice is that the sort of paces he was describing were in the range that I've been running cross country recently. Which is a great confidence boost and means I might actually see the rest of the team in the not too far distance.
Today's training session was run at about the pace I usually run a half marathon at. Or more precisely it's about the pace I was running half marathon's at last year. Having spent the last 10 months training to run a very long way it now feels blisteringly fast. It took a good mile to get into running at that pace and to realise that yes, compared to the pace I ran at on Saturday it does make you breathe a bit harder, but it doesn't keep getting harder. It was good to be reminded that I can still run at a faster pace; but maybe not for 138 miles just yet.
Distance: 4.19 miles
Elevation gained: 26 metres
Sponsor me and help send Scouts on an adventure of a lifetime
Monday 28 August 2017
Stickers
I love stickers. Especially the shiny metallic ones. I have feet shaped stickers to record runs. There are star ones for strength training. And a whole sheet of dolphins and whales for swimming. Then there is the special sheet of swooshy stars for recording personal bests (I don't get to use these very often - I think I've had that sheet for three years now and it's still half full).
Stickers are great motivators. When it's too hot, too cold, too windy or too anything else unpleasant the thought of awarding myself a sticker when I've been for a run is almost always enough to make me get my trainers on and go out. It's almost always the case that the thought of the unpleasantness is far worse than the reality.
No stickers today though as it was a rest day, a proper rest day. Not one of the days when you rest by doing something different. It was also this chap's 5th gotcha-day. As he came from rescue we have no idea when his real birthday is so it's his official birthday; we think he's 7 years old but he could be a year older.
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| Shiny stickers |
Stickers are great motivators. When it's too hot, too cold, too windy or too anything else unpleasant the thought of awarding myself a sticker when I've been for a run is almost always enough to make me get my trainers on and go out. It's almost always the case that the thought of the unpleasantness is far worse than the reality.
No stickers today though as it was a rest day, a proper rest day. Not one of the days when you rest by doing something different. It was also this chap's 5th gotcha-day. As he came from rescue we have no idea when his real birthday is so it's his official birthday; we think he's 7 years old but he could be a year older.
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| Happy Gotcha Day Marley |
Sunday 27 August 2017
Sunny Sunday Run
Today's run was hard. 30 miles yesterday had taken all the spring out of my legs. I'd expected to struggle going up hill but no, the uphills were fine, it was the downhills that were a problem. Every downhill step was a jarring landing as my ankles refused to bend and absorb the shock.
It was also hot. Not scorching but just on the side of a bit too warm for comfortable running. Fortunately I'd chosen a route through the woods so plenty of shade but every time I came out into the open the temperature soared.
A particular hazard at this time of year is the nettles. A lot of the narrower paths are lined with nettles and it's impossible not to brush against them at times. I've got a good collection of nettle stings on my legs, everyone of which feels like a little sparkler fizzing away on my skin. Pass me a dock leaf!
Distance: 10.87 miles
Elevation gained: 311 metres
Totals for the week:
Distance: 56.41 miles
Elevation gained: 816 metres
Sponsor me as I run 138 miles in 4 days and help send a group of Scouts on an adventure of a lifetime
It was also hot. Not scorching but just on the side of a bit too warm for comfortable running. Fortunately I'd chosen a route through the woods so plenty of shade but every time I came out into the open the temperature soared.
A particular hazard at this time of year is the nettles. A lot of the narrower paths are lined with nettles and it's impossible not to brush against them at times. I've got a good collection of nettle stings on my legs, everyone of which feels like a little sparkler fizzing away on my skin. Pass me a dock leaf!
Distance: 10.87 miles
Elevation gained: 311 metres
Totals for the week:
Distance: 56.41 miles
Elevation gained: 816 metres
Sponsor me as I run 138 miles in 4 days and help send a group of Scouts on an adventure of a lifetime
Saturday 26 August 2017
A run-able long run
My long off-road runs usually involve hills, which inevitably means walking at some point when the gradient gets too steep. But the first two days of the 138 miles, 2 feet run are pancake flat rising a little over 25 metres on day 1 and a similar amount on day 2. So there won't be any hills to give walking breaks which means running and walking to a schedule.
Today's run was to practice just that, as well as keeping up with eating and drinking. Run for 25 minutes, take a five minute walking break and remember to keep eating and drinking a little every mile. I set off at a conservative pace aiming for around 10 minutes a mile (I told you I wasn't fast). This was fine on the Greenway* and along the first 5 miles or so of the Stratford Canal. After Wilmcote the tow path stopped being hard packed gravel and changed to grass then later to uneven grass, mud and tree roots causing me to slow down quite a bit. I turned round after 15 miles. Surprisingly my pace picked up again once I was back on the smoother surface south of Wilmcote.
The highlight of the day came just a couple of miles from the centre of Stratford when I spotted a Kingfisher. Such a beautiful iridescent blue in flight. Unfortunately far too fast for me to get a photograph as it flew away over the water.
There were plenty of other things to see along this section of the canal:
*For anyone considering starting a Couch to 5k I thoroughly recommend the Greenway as a place to begin. There's no gradient to worry about, the wide, smooth surface is more forgiving than tarmac or pavement and apart from bikes and a very occasional horse it's traffic free.
Today's stats:
Distance: 30 miles
Elevation gained: 90 metres
Today's run was to practice just that, as well as keeping up with eating and drinking. Run for 25 minutes, take a five minute walking break and remember to keep eating and drinking a little every mile. I set off at a conservative pace aiming for around 10 minutes a mile (I told you I wasn't fast). This was fine on the Greenway* and along the first 5 miles or so of the Stratford Canal. After Wilmcote the tow path stopped being hard packed gravel and changed to grass then later to uneven grass, mud and tree roots causing me to slow down quite a bit. I turned round after 15 miles. Surprisingly my pace picked up again once I was back on the smoother surface south of Wilmcote.
The highlight of the day came just a couple of miles from the centre of Stratford when I spotted a Kingfisher. Such a beautiful iridescent blue in flight. Unfortunately far too fast for me to get a photograph as it flew away over the water.
There were plenty of other things to see along this section of the canal:
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| The gap between the two halves allowed the tow rope of horse drawn boats to pass through |
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| Edstone Viaduct |
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| The silver grey of this stand of dead trees stood out against the sky |
*For anyone considering starting a Couch to 5k I thoroughly recommend the Greenway as a place to begin. There's no gradient to worry about, the wide, smooth surface is more forgiving than tarmac or pavement and apart from bikes and a very occasional horse it's traffic free.
Today's stats:
Distance: 30 miles
Elevation gained: 90 metres
Friday 25 August 2017
3 weeks
3 weeks, that's all the time that's left until we set off to run 138 miles. Which means I've started making lists.
Running 138 miles is only half the story.
No running today, more strength training.
- There's a kit list of the things I need for running, not just what I'm wearing but safety kit to carry with me
- There's a food list, either to carry with me and eat on the run or to give to our support vehicle driver, Neil.
- There's a list of everything else to pack like clothes to wear in the evenings.
- Then there's the to do list of all the things I've got to get done before we leave like booking a train ticket to London and printing off the maps I need.
Running 138 miles is only half the story.
No running today, more strength training.
Thursday 24 August 2017
Team Work
No running today but a swim at the leisure centre. As is often the case I was the only swimmer.
I'm often running on my own too. Occasionally I'll bump into someone I know along the route and we'll run along for a few miles together and catch up on each other's news. It's very pleasant and makes a nice change, but teamwork well that's not something that most people would associate with running. After all the whole purpose of a race is to come first (for elite athletes anyway, often I'm happy just to finish without picking up an injury.)
But as the distances increase teamwork becomes a bigger part of the equation. If someone stops other runners will ask if they are ok - that's teamwork. They might run along with someone who is struggling offering them words of encouragement - teamwork. At park run events there will be a little group of people waiting to high five the tail enders - teamwork. There are many cases of runners sacrificing their own finishing times to help another runner across the line - remember Alistair Brownlee foregoing a win to help his exhausted brother across the line? - teamwork again.
Running 138 miles in four days is going to take some teamwork too. Barring injuries or illnesses there will be six of us taking part plus our very important "man with a van", who will transport our bags between overnight stops and meet us along the way with food and water. Most of the time we won't run as a group of six as everyone's pace is different. Instead we plan to stagger our start times in the morning so that the slower people (me!*) set off first and we are caught up as the day progresses by the faster runners. That way the stronger runners can encourage anyone who's struggling making sure everyone gets the best chance to complete the run.
At some point in the 138 miles we will all have moments when we feel we can't run another inch never mind another five miles, the why did I think I could do this moments. They're the moments that teamwork will get us through. Then in the evening we can gather briefly to share the triumphs and disasters of the day and make sure everyone is there on the start line again the next morning.
*there's actually a bit of competition between us prove who is the slowest runner
Distance swam: 1000m
I'm often running on my own too. Occasionally I'll bump into someone I know along the route and we'll run along for a few miles together and catch up on each other's news. It's very pleasant and makes a nice change, but teamwork well that's not something that most people would associate with running. After all the whole purpose of a race is to come first (for elite athletes anyway, often I'm happy just to finish without picking up an injury.)
But as the distances increase teamwork becomes a bigger part of the equation. If someone stops other runners will ask if they are ok - that's teamwork. They might run along with someone who is struggling offering them words of encouragement - teamwork. At park run events there will be a little group of people waiting to high five the tail enders - teamwork. There are many cases of runners sacrificing their own finishing times to help another runner across the line - remember Alistair Brownlee foregoing a win to help his exhausted brother across the line? - teamwork again.
Running 138 miles in four days is going to take some teamwork too. Barring injuries or illnesses there will be six of us taking part plus our very important "man with a van", who will transport our bags between overnight stops and meet us along the way with food and water. Most of the time we won't run as a group of six as everyone's pace is different. Instead we plan to stagger our start times in the morning so that the slower people (me!*) set off first and we are caught up as the day progresses by the faster runners. That way the stronger runners can encourage anyone who's struggling making sure everyone gets the best chance to complete the run.
At some point in the 138 miles we will all have moments when we feel we can't run another inch never mind another five miles, the why did I think I could do this moments. They're the moments that teamwork will get us through. Then in the evening we can gather briefly to share the triumphs and disasters of the day and make sure everyone is there on the start line again the next morning.
*there's actually a bit of competition between us prove who is the slowest runner
Distance swam: 1000m
Wednesday 23 August 2017
Summer Evening Running
I love summer evenings. It's light for hours after finishing work which means I can get a long run in without having to go five times round a two mile route with pavement and street lights. Tonight conditions were just about perfect for running - mild and not too windy.
I started from Broadway Tower and headed off towards Willersey. From there it was through Broadway then the long uphill to Snowshill and back to the Tower. The profile of the route shows that it is downhill for the first five miles then uphill for the second five.
The Ordnance Survey map shows that the section down to Willersey is somewhere between a 1 in 5 and a 1 in 7 slope. The first thought is it will be easy running downhill but in fact it's so steep you are braking all the way which puts a considerable strain on the legs.
The hill from Broadway up to Snowshill isn't quite as steep but it goes on a long time. Previously when I've run this route I've ended up walking a few hundred metres on the steepest section. Not tonight. Tonight I ran the whole way without stopping! :0) In fact running tonight felt so good that I ran the last mile at the pace I usually reserve for 10km (6 mile) races. Now I don't want you to think I can run fast, by Mo Farah's standards I'm as speedy as a slug on tranquillisers, but for me it was a decent pace to at which to finish a run.
There's been huge flocks of house martins and swallows gathering over the Cotswolds today. They must be taking a last chance to feed up before starting their journey south for the winter. Sad that summer is coming to an end but lovely to see them and happy that it looks like its been a good season for the birds raising their young. 138 miles seems like a long way to run but these little creatures, which weigh less than my running watch, are true ultra-distance athletes covering up to 200 miles a day at speeds of 17 to 22 miles per hour.
Total distance: 10.07 miles
Elevation gained: 264 metres
I started from Broadway Tower and headed off towards Willersey. From there it was through Broadway then the long uphill to Snowshill and back to the Tower. The profile of the route shows that it is downhill for the first five miles then uphill for the second five.
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| Route Profile |
The Ordnance Survey map shows that the section down to Willersey is somewhere between a 1 in 5 and a 1 in 7 slope. The first thought is it will be easy running downhill but in fact it's so steep you are braking all the way which puts a considerable strain on the legs.
The hill from Broadway up to Snowshill isn't quite as steep but it goes on a long time. Previously when I've run this route I've ended up walking a few hundred metres on the steepest section. Not tonight. Tonight I ran the whole way without stopping! :0) In fact running tonight felt so good that I ran the last mile at the pace I usually reserve for 10km (6 mile) races. Now I don't want you to think I can run fast, by Mo Farah's standards I'm as speedy as a slug on tranquillisers, but for me it was a decent pace to at which to finish a run.
There's been huge flocks of house martins and swallows gathering over the Cotswolds today. They must be taking a last chance to feed up before starting their journey south for the winter. Sad that summer is coming to an end but lovely to see them and happy that it looks like its been a good season for the birds raising their young. 138 miles seems like a long way to run but these little creatures, which weigh less than my running watch, are true ultra-distance athletes covering up to 200 miles a day at speeds of 17 to 22 miles per hour.
Total distance: 10.07 miles
Elevation gained: 264 metres
Tuesday 22 August 2017
Up Hill and Down ... and repeat
Hill work out tonight. On paper hill workouts are very simple. Find a long, not too steep hill and run up it for a given length of time. Turn round and walk back down. Repeat however many times it says in the training plan. Tonight it was 90 seconds running uphill, repeated 5 times.
The tricky bit is working out how fast to run up so that you can run all five repeats at about the same pace. 90 seconds is quite a short interval so you don't want to be jogging along admiring the scenery. Neither do you want to be running as if you are sprinting to catch a bus. It gets easier to judge the pace the more times you do it and a bit of technology in the shape of a GPS watch or an app on a smart phone makes it easier to check you're being consistent, but you can do it by feel alone.
It doesn't sound much of a workout but I'm always desperate for my watch to beep so I can turn round and walk back down.
Total distance - 4.85 miles
Elevation gained - 87 metres
Sponsor me and help send a group of Scouts on an adventure of a lifetime
The tricky bit is working out how fast to run up so that you can run all five repeats at about the same pace. 90 seconds is quite a short interval so you don't want to be jogging along admiring the scenery. Neither do you want to be running as if you are sprinting to catch a bus. It gets easier to judge the pace the more times you do it and a bit of technology in the shape of a GPS watch or an app on a smart phone makes it easier to check you're being consistent, but you can do it by feel alone.
It doesn't sound much of a workout but I'm always desperate for my watch to beep so I can turn round and walk back down.
Total distance - 4.85 miles
Elevation gained - 87 metres
Sponsor me and help send a group of Scouts on an adventure of a lifetime
Monday 21 August 2017
Stoutness Exercises
Fans of Winnie the Pooh will know that every morning he stands in front of the mirror and stretches up as high as he can and then tries to touch his toes - his stoutness exercises. Today's exercise session was dedicated to stoutness exercises or strength training.
These exercises actually need very little equipment, just some resistance bands and a foam mat to lie on. The key thing is to stop the dog joining in. They are much harder to do when you've got a dog sat on you!
These exercises actually need very little equipment, just some resistance bands and a foam mat to lie on. The key thing is to stop the dog joining in. They are much harder to do when you've got a dog sat on you!
Sunday 20 August 2017
Running and food
I used today's run to experiment with my fuelling plan for the upcoming 138 mile run. A lot of runners use gels but they don't agree with my stomach and the thought of eating sticky syrupy goo for 8 hours or more is appalling rather than appealing. So for now I'm trying to eat a small piece of real food and drink a couple of mouthfuls of water every mile. The beep of my watch for every mile is a useful reminder to eat and drink.
My current favourite food while running is boiled potatoes with plenty of salt. And a can of full sugar Coca Cola after 20 miles. I wasn't running quite so far today so I just took some dried strawberries and cherries, raisins, a sliced up date and cashew nut bar and some mini stroopwafels. I had a bit of a disaster when I pulled the plastic bag out of my pocket at about 12 miles only to discover it had split and some of my food spilt onto the road - a treat for the local wildlife no doubt.
Once back home it was time to refuel. Chocolate milkshake is my go to food for after a long run. As I'd done a bit of baking last night I helped myself to a generous slice of greengage tart too.
One thing that struck me on today's run was just how heavily laden all the hedgerows are with fruit. Not just blackberries, I also spotted damsons, yellow plums, plenty of sloes and some pears. It's going to be a good season for foragers.
Todays stats:
Distance - 15.17 miles
Elevation gained - 299 metres
Totals for the week:
Distance - 49.89 miles
Elevation gained - 1167 metres
My current favourite food while running is boiled potatoes with plenty of salt. And a can of full sugar Coca Cola after 20 miles. I wasn't running quite so far today so I just took some dried strawberries and cherries, raisins, a sliced up date and cashew nut bar and some mini stroopwafels. I had a bit of a disaster when I pulled the plastic bag out of my pocket at about 12 miles only to discover it had split and some of my food spilt onto the road - a treat for the local wildlife no doubt.
Once back home it was time to refuel. Chocolate milkshake is my go to food for after a long run. As I'd done a bit of baking last night I helped myself to a generous slice of greengage tart too.
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| Chocolate milkshake and greengage frangipane tart |
Todays stats:
Distance - 15.17 miles
Elevation gained - 299 metres
Totals for the week:
Distance - 49.89 miles
Elevation gained - 1167 metres
Saturday 19 August 2017
138 miles, 2 feet
In four weeks time I'm setting off with the intention of running 138 miles over 4 days to raise money for my Scout Groups trip to Kandersteg International Scout Centre. I've created this blog to share progress primarily with group members, leaders and parents, as well as all the generous people who are supporting us in our fundraising.
A very muddy 23 miles this morning. The weather today couldn't decide what to do so this morning's run was a rain jacket on, rain jacket off affair. Spotted two red kites circling over a ploughed field above Blockley and swallows skimming the grass near Broadway Tower.
This evening's run was a lot shorter - just 2.5 miles - and didn't involve mud.
Totals for the day:
Distance - 25.5 miles
Elevation gained - 705m
A very muddy 23 miles this morning. The weather today couldn't decide what to do so this morning's run was a rain jacket on, rain jacket off affair. Spotted two red kites circling over a ploughed field above Blockley and swallows skimming the grass near Broadway Tower.
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| Didn't dare go in the house wearing these! |
This evening's run was a lot shorter - just 2.5 miles - and didn't involve mud.
Totals for the day:
Distance - 25.5 miles
Elevation gained - 705m
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