Posts Tagged ‘Training Schedule

30
Apr
13

listing season

 

The final stages of preparation for The Trip are underway. In addition to last weekend’s Big Training Binge (35km bike Friday evening, 20km run Saturday morning, 50km bike Sunday morning), I have been making lists. A list of what will be needed for a 6 day trip across Holland and Belgium by train or car is very different from what we’ll need to take for a cycling trip. Less is more. Or more precisely, multi-faceted is more. So a jacket needs to be waterproof, to pack down small and be windproof enough to act as shield from the cold should it turn breezy. Wet wipes will serve all manner of purposes – cleaning hands before meals, freshening up in the absence of a shower and also cleaning grease / grime off bike components and hands should we need to attempt any running repairs. There is also lists for:

  1. Race wear – running shoes, shorts, t-shirt, pins for race number etc.

  2. Travel Documents – tickets, email confirmations of reservations at B&B’s

  3. Essentials – clothing, wash bag, first aid kits, toolkits

  4. Tech – phones, iPods, chargers

See, I am doing it again – I can’t stop myself. Often, HMC and I would be taking the same things so we have had to rationalise in what must, to an outsider, seem like some bizarre bargaining game… “OK, I’ll take the suntan cream and the Wet Wipes if you take the first aid kit and the iPod charger…”

I have tweaked and lubed the bike and am confident that I can complete the Half Marathon. The 2 unknown quantities are:

  1. What will the cumulative effect of the trip do to me and how will that effect the Half Marathon at the end of the trip?

  2. HMC and I do not have the best track record on long cycle rides. True, we have done some training rides in the past that have gone off without incident but during the 2 Dunwich Dynamo’s we have done, in the first HMC clipped the kerb in the middle of the night and suffered a pinch flat that we had to repair in the pitch black in the middle of nowhere. In the second, I took a spectacular tumble into a drainage ditch at the side of a field –damaging both our bikes and meaning we had to cobble together 1 good bike from the 2 damaged ones so that HMC could complete the route and collect the car to come and pick me up

So a pessimist might say that, given our history, we are bound to have some sort of incident on our trip. An optimist would say that even if something does happen, we have dealt with problems in the past so are well equipped to deal with any technical hitches. Time will tell. And this time next week we’ll be waiting to board the ferry to the Hook Of Holland.

22
Apr
13

weekend whirl

 

With only 2 weeks to go before Hauling My Carcass and I attempt to cycle from the UK to Maas in Belgium to run the Maas Half Marathon, spring finally arrived in the UK bringing with it the fear that I have not prepared enough.

I have reached the “Paranoid” stage in my preparations – a stage that I am sure is very familiar to many of you: The race looms and you feel you are underprepared. But there is also the secret fear that if you train now and injure yourself, you could put the race in jeopardy. I managed to talk myself out of the paranoia by promising myself that if I ran on Saturday morning, I could spend Saturday afternoon celebrating Record Store Day by meeting up with some friends in Berwick Street and whiling away the afternoon soaking up some sunshine and buying some music. Incentives, even when they are to yourself, are a great motivator.

So, bright and early Saturday morning (and it was both bright and early), I set off for a 16.6kms run in the sunshine. I seem to have plateau’d in my running and now hit a point at about 12km where no matter how hard I push, I doggedly travel at the same pace. Frustrating. But it was still 16.6km in the bank. And it meant I could go and play in the sunshine in the afternoon…

Sunday was cycling day. I’d decided that I also needed to get some miles in on the bike and so I packed the bike up with everything that I intend to take on the trip to Belgium – firstly to make sure it all fitted and stayed put, and secondly to get used to cycling with panniers and bags loaded down with 6 days worth of stuff – clothes, washbag, tools, running gear.

It was beautiful cycling through the countryside in the early morning sun – I’d deliberately taken an undulating / hilly route to begin with and then decided just to keep cycling until I was approximately half way through my desired distance and then turn round and make up the return leg as I went along. The uphills were tough – the extra weight slowing me down and adding an odd pendulum effect to the sway of the bike when up out of the saddle. The flat and downhills were lovely with the weight working in my favour. Just shy of 60kms done and I arrived back home with a big grin on my face. I felt great.

The weekends activity took its toll that evening when, after dinner, I sat down to watch a programme on television and found myself struggling to keep my eyes open after a few minutes. But it was a satisfied sort of tiredness – the sort where you feel justified in getting a good night’s sleep because you’ve earned it.

27
Sep
12

marathon training – passports, tickets, money…

Safety pins, micropore tape, passport, ibuprofen, vaseline, short sleeve top, long sleeve top – this scenario will be familiar to many of you. There are items of running gear spread out over the bed alongside the above. There is a small suitcase on the floor that looks way too small for what is required. I am standing over this random array of stuff trying to check off in my head everything that I will need for my 4 days in Berlin for The Berlin Marathon.

I am excited and a little bit scared. My 10 day taper has so far consisted of a 13km run, a 16km run, half an hour scampering about at a gentle pace and finally, later today, a little 20 min jog with Hauling My Carcass before we set off tomorrow morning at an horrific hour for the airport.

The 13km run before the weekend was horrible. I felt sluggish from start to finish, wasn’t enjoying it and, worse, I had all sorts of little aches and niggles in my knees, ankles and the soles of my feet. I had one of those dark moments of self doubt… “If I feel like this for 13k, how am I going to get through 42k??”. Fortunately, Saturday’s 16k was a fabulous affair – it was a clear, crisp morning. Not too hot but with a clear blue sky – and the running came easily. For the first time in a good few weeks, I was actually enjoying going for a run. The past 16 weeks of running to a schedule had stripped any trace of enjoyment from my runs and made them feel like a chore, an obligation. So to bound along effortlessly in the sunshine was a revelation. All of a sudden, 42kms sounded like a long way but definitely do-able.

So here I am, days away from a race that has been planned for the best part of a year. It is the latest in a series of adventures for myself and Hauling My Carcass that began back in 2008 when we decided “maybe we should enter a half marathon, you know, just for fun.”. It has seen us travel about Europe to run in races that have been both euphoric and challenging in equal measure, to places that have been interesting and cool and has given us some great fun and plenty of anecdotes. This time tomorrow, we will be in Berlin, dragging wheeled suitcases noisily through the streets in search of our accommodation for the weekend.

Now where was I… Garmin? Check! Lucky socks…?

Soundtrack to this post: Bobby Womack – The Bravest Man In The Universe

10
Sep
12

marathon training – week 13 – dunstable 20 mile challenge

I’d had a good week. I’d trained well and ran a fast 8k training run, knocking 4 minutes off the time I had set at the beginning of my marathon training 13 weeks ago. I was set for the Dunstable 20 Mile Challenge that I had entered, along with a friend of mine, in the hope that it would be something a bit different for our final long run before our respective Marathons in 3 weeks time.
There were 2 small flies in the ointment – The first was that we were both out the previous night at the magnificent Africa Express gig in Kings Cross and much of the energy in our legs had been used up by a solid 5 hours of dancing. The second was that temperatures were forecast to be between 25 and 27 degrees on race day. Gulp.
So, with 6 hours sleep in the bank, I arrived in Dunstable and collected my race number and stored my bag at the start. The facilities were exceptional, clean, bright, lovely toilets, helpful organisers. I had printed out the directions that would guide us round the course and the talk on the start line was of getting lost and perhaps accidentally ending up on the Marathon route. There are 3 concurrent races all starting out on the same route – a Half Marathon, the 20 mile Challenge and a Marathon. Competitors quickly chatted and made friends with anyone who was running the same race as them – the thinking being that they could either help each other round or at least recognise someone running the same route to know they were going in the right direction.
So for the first 6-7 miles, everyone runs the same route – out of the park and straight up the downs, the steep, chalky inclines giving way to fantastic views across the countryside as gliders swoop overhead. The 3 routes then split and the fun begins. Instructions are as good as can be expected but much of the time you are following a bridlepath and looking for just a gap in the hedge which signals the next turning. I took the executive decision that it was better to stop and check the instructions frequently and sacrifice some time rather than bowling on and risk going the wrong way, potentially adding miles to the route. There were check in points along the route and also water stops. Every one of the helpers was lovely, asking how we were doing and plying us with water and jelly babies. Parts of the route are really tough – either because of the inclines or because of the ground underfoot – a recently harvested wheatfield on an incline is difficult to traverse in the midday sun, especially if you’re not sure that your are heading in the right direction. From about 7 miles in, we hooked up with a few other runners and decided to work out the route democratically, stopping and deciphering the instructions at each potential intersection. This also helped us grab a moments rest and some respite from the blazing sun.
At about 17 miles, things started to look familiar again and we split off from the others to complete the run. People out for a day on the Downs shouted encouragement and we arrived back at the race HQ after a punishing downhill and a bit of last mile confusion as we headed to the finish.
All the organisers cheered us over the line, we got a celebratory “Buff” emblazoned with the race name and people couldn’t do enough for us. Free tea, coffee, sandwiches and cake had all been laid on for all the participants and there were showers too if we wanted. This has to be one of THE friendliest races: organisers seemed genuinely interested in our thoughts and it was more akin to getting back to a friends house to find that they had made lunch for you rather than arriving at a Race HQ.
It is a tough course (I was more than an hour and 20 mins slower than my previous 32km) and is, at 33.9km / 21 miles, slightly longer than anticipated. From the general air of camaraderie amongst the runners and the attitude of the organisers, it is clear that this is a race for runners organised by runners. Tough… But I wish every race were as well planned and enjoyable – I cannot recommend it highly enough.
So, 21 miles in the blazing heat, across tough terrain is possibly the best bit of last ditch training I could do. If I can do that, another 5 miles with reasonable temperatures in Berlin and a flat course should be do-able.

Soundtrack to this post: Suffer – M.anifest

04
Sep
12

marathon training – week 12

After my tough 32kms long run last week, I had been having an email flurry with My Running Life about possible causes. It was suggested that I was perhaps starting too quick. So, on this weeks 24km run (which by comparison to my other recent runs was short so I was actually looking forward to it!) I decided to monitor my pace a little more closely. It turns out that I am going off fast – my schedule says dictates that I should be hitting 6.17mins per km whereas my first few kms were run at between 5.30 – 5.40 so about 40 secs too fast. I tried to reign it in but I find it very difficult to run at a pace that does not feel natural. And I have to keep checking the Garmin which I find off putting. I did however manage to slow it down to around the 6min/km mark. The route had a couple of quite nasty hills but with a km to go, I thought I’d just go for it and run as fast as I could. I was nudging 5min/km for the whole of my final kilometre and finished 2 mins and 7 seconds faster than the last time I ran the same distance. And I didn’t feel like I was about to die! This has boosted my confidence as I was feeling a bit deflated after struggling on the previous weeks long run.
This coming Sunday, I have another 32kms run however this should be a little different.
I had a call from a friend of mine who is running the Loch Ness Marathon and is at the same stage in his training as I am for Berlin. He suggested we run our 32km long run together and also suggested that we do it as part of the Dunstable 20 Mile Challenge. So on Sunday morning, I’ll be setting off on an unmarked, unmarshalled 20 mile route. Runners get given a number and a printed sheet of directions and off they go. I am looking forward to it as it’ll be something a bit different, I’ll have someone to train with and I don’t think I can be too precious about times for once as I suspect that we will be stopping to check our directions every once in a while. I also have a sneaking suspicion that it’s proximity to the Dunstable Downs will means that it may be a little hilly but am fortunately too scared to try and find out the elevation in advance. See, ignorance really is bliss…

Soundtrack to this post: Flux Of Pink Indians – Progress

27
Aug
12

marathon training – weeks 8 to 11

And here is where the training schedule goes a little “off-piste”. The final weeks of my job passed without incident, despite veering wildly between feelings of relief and resentment, and my Summer Holiday loomed large on the horizon. With that in mind, I had to juggle around my schedule to fit around my holiday as, however romantic and idealistic a 32km run through the desert sounds, I am sure that if it didn’t actually kill me, it would destroy me enough to make the Berlin Marathon impossible to attempt.
So, by shifting a few runs, foregoing a few and cramming a couple of long runs closer together, I could, as near as dammit, stick to the schedule and still have a relaxing holiday.
Fuertaventura is lovely but can be troublesome for the “travelling runner”. The resorts are just that – resorts – and outside of those, there are just long sections of black tarmac snaking off into the desert or slicing through barren volcanic landscapes populated solely by scrubby patches of bush and the odd lizard. Added to that, the temperature is in the mid 20’s by 7am and touching 30 degrees by 9am. So if you want to run, you best be up early. I ended up knocking out runs of between 6 and 10km at around 7.30am. And I stuck to the roads around the resort, looping out towards the desert before turning back, running down the main street, along the coastal path to the harbour and then back to the apartment.
Back in the UK, some of the longer runs have been tough – the shorter ones were fine and I was coming in at least a few minutes under my goal times. However, 25km seems to be the point at which I begin to struggle as my 29k run and my 32k runs have both been a couple of minutes over. Not a big worry but I can literally feel myself slowing… at one point in the closing kms, I was a full minute slower than my average pace and yet I still felt like I was putting in as much effort as I could.
The closing kms in today’s 32k were agonising as I had to break it down into smaller chunks to mentally get through. “Just another 500m and then we’re 2k from the end…”. My longest training run is 32km and I have another one planned for 2 weeks time. My only concern is that, with 10k still to tackle on race day, I run out of strength between 30 and 40km. Still, if others have followed this regime and completed the Marathon, there is no reason why I shouldn’t do exactly the same. I’m hoping the sense of occasion on the day will pull me through the last 10. I guess I’ll find out for myself in 5 weeks time…

Soundtrack to this post: Joss Stone – Fell In Love With A Boy

02
Aug
12

marathon training – week 7

Well, the Olympics appear to have got successfully under way and I am little under halfway through my 16 weeks Marathon schedule and things are becoming tougher. I’ve never followed a “training” regime before – I’ve usually cobbled together something myself or just ran as much as I could and hoped for the best. This time, because of the distance involved and the potential of total failure, I have tried as much as humanly possible, to follow the schedule to the letter. Some of my times have been a bit quicker than intended but, long runs apart, I have usually been within seconds of my target times for the shorter runs. As I learn to pace myself, things are coming easier and I am more comfortable with the idea of running something slow and steady knowing that I will come in around the required time.
Sunday’s long run of 27km was a case in point – I had planned the route so knew (within about 500 metres or so) where I would finish. I tried to keep a steady pace, picking it up on the uphills and reigning it in on the downhills as much as possible. It was a good run made better by a bit of foresight as I knew the temperature would pick up later in the run so planned a return leg that was mostly in the shade.
It doesn’t seem to matter how far I run, the last couple of kms are always a struggle – probably the psychological effect of thinking that “I am nearly there” with 3k to go and not thinking that 3kms equates to roughly another 18mins of running. What I am finding however is that my recovery times are getting shorter. At the end of Sunday’s 27km, finished with 4 mins still in hand, I spent a few minutes under the shade of a tree cursing under my breath and drinking the dregs from my water bottle before walking home and having a normal family Sunday afternoon. If I think back to my first Half Marathon and the achey few days afterwards, it seem amazing that I can now run 27k and barely feel it later that day.
Another massive boost has come from watching the Olympics. So far, it has been enormously enjoyable and I was even lucky enough to get to Richmond Park to watch the Men’s Cycling Road Race come through – you really can’t appreciate exactly how fast they travel into you see them hurtling past just inches away. And still at that speed after 9 laps of Box Hill. Truly awe-inspiring.
Unfortunately, in the ensuing days, I seem to have picked up a sore throat / head cold that has taken the edge off of things. I completed this weeks intervals under duress and have delayed on the midweek 16k in the hope that I will feel a bit better before tackling it. The last thing I want to do at this stage is get ill and miss out on training but equally I don’t want to push myself if I can take some time to recuperate… Surely, even Bradley Wiggins has dilemmas like this. So, perhaps me and a Gold Medal Olympian have something in common after all…
Soundtrack to this post – Ben Harper – Ground On Down




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