Surrey Spitfire 20

Boy, was that hard work. Our aim was to run a marathon pace of 8:30 minute miles (we are going for 3:45 in Brighton) to see if we could hack it. It was a rainy, dank morning and I really didn't feel like running and neither did my brother. But run we did and the weather was kind as by mile 4 its had stop raining and was a very nice temperature. We started way too fast running sub 8 for the first 2 but we settle down and we hit just below the 8:30 pace every mile on the first 10 mile lap.

We had over 4 minutes 'in the bank' as we started lap 2 but it was starting to hurt. My stomach was horrible due to the gels and maybe the clams I had last night. I felt I was hanging on and it wasn't surprising give I hit the half marathon point at about 1:46; my PB until the Brighton Half.

I dug in, knowing I just had to keep going to beat my previous PB of 1:53:26. My brother has bursts of speed but I could see he was working hard. The last mile was agony but I was under the 2:50 mark. My brother decided to sprint the last 500 meters but I let him go.

I was delighted with my PB and it gives me a real chance of a 3:45 in Brighton.

Time: 2:47:05
Position: 235 out of 661
First: 1:50:39
Last: 4:16:53
Nutrition: Water at every opportunity. High5 gel (x1), Clif Blocks (x1), SiS Gel (x1).

Meon Valley Plod 2011

What a race. This was my fifth running of this race and one I always look forward to; it is my favourite. It all started so well. It had rained on the Saturday so the course would be wet but not too bad. It was nice and sunny which looked great and the forecast was for run after 5pm so I had on shorts, my compression top and a running top along with my sunglasses (these would look ridiculous by the end).

The first 7 miles were fine with good weather, good conditions and a decent pace (9 minute miles unless it was a big hill or blockage like a stile). Then, we hit the mud. This was nasty, sticky, evil stuff that tried to suck your foot down on every step and collect all over your shoe. I spent a good proportion going sideways, trying to stay on my feet and generally acting like a drunk on my way home from the pub. It sucked all the energy from your legs. Then, it started to rain and kept going for the last 8 miles.

The mud just never ended and I started to get very cross with it, calling it lots of names and using abusive language. It turns out mud can take a lot of insults.

I ran strong over the last couple of miles to make sure I was well inside the 4 hour mark and would have been 5 minutes quicker if I hadn't tripped up and gashed my knee but that is cross country. With all that, I love this event.  I didn't enjoy it this time as much as other years but it is still my favourite and I will be back next year.

It only took seven years

I arrived in Brighton having only run 10 miles that week and 3 miles in the previous 3 weeks due to my twisted ankle. I had sort of been given the all clear by the Physio. I had done the runs she had suggested and then had all gone well without and pain during or after. Then I tried a fast run on Saturday which also went OK so I gave myself the green light.

The plan was to run Brighton but only gently. Just get round, get the thirteen miles in my legs and test the ankle at the next level. Trouble was, running with my brother has many benefits but some drawbacks, some of which was the same. Namely competitiveness.

So it was on the start line that I thought I'd just run the first few miles with Phil. I thought that with the combination of my ankle, my 3 weeks out and a slight cough/cold I had, there was no way to run the 1:47 my brother was after but I'd do a few at 8 minute miles. The first three were 7:49, 7:47 and 7:45 which were fast. My heart rate was high and it felt hard. I stuck with it and it did get easier. The next three were 7:46, 7:44 and 7:29; pretty consistent.

What to do? Risk my ankle flaring up on me to get a good time or pull back and wonder what could have been? I knew 8 minute miles was a 1:45 time so I was under that. Four more miles and I'd reassess. 7:23 (oohh), 7:38 (good), 7:48 (on track) and 7:43 (blimey, that hurt).

The last mile was really tough. By the end of it I told my brother to go on as I could see he was starting to pull away. I didn't want him feeling he hadn't given his all due to me. Mentally, this allowed me to take my foot off the gas and I did an 8:35.

I was cross. I couldn't let this slip. I told myself that I had to endure 17 minutes of pain and made myself go faster. Mile 11 was 7:52. A PB was mine but by how much. I wanted to go faster to finish with a sprint but couldn't; my legs had nothing. 8:18 for mile 13 and the finish in sight. I lumbered towards the end and the last 0.1 mile in 1:05.

A PB and a good one. My previous PB was set on the 3rd August 2003 in Battersea Park. A run organised by the shop Run and Become; several laps of the park designed to be flat and fast. I had given it all and just failed to get under 1:45 but was delighted at the time. I'd run 21 half marathons since and the closest I had got was a 1:47 at Tunbridge Wells.

I could not have been happier with 1:42:40, over 3 minutes quicker than my previous PB. My brother got 1:40:18 which was incredible for his first ever half marathon (but he now has to do another to get under 1:40. Its going to bug him).

A whole 7 minutes of running

17 days of no running and I'm going nuts.  My training was going so well, probably the best a marathon build-up has ever gone for me.  Then a stupid tree root intervened and my ankle needed attention.

Since seeing the physio, I have been a good boy and done everything they have said.  I returned last night and went through many checks including some more aggressive movements like jumping.  All seemed good; I could still feel it a little but nothing like it was.

My physio was pleased enough with my recovery that she let me run on the G-Trainer. Its a treadmill where your legs are in a bag and you can reduce your body weight to let you run without the impact. I did 5 minutes at 80% body weight and then 2 mins at 90% with no reaction. I have to wait and see if there is any reaction tomorrow and then I can do some cycling at the weekend.

If that all goes well, I will do 30 minutes G-Trainer session on Monday and build up from there.  My goals are now to just get to the start of the Brighton half next week (50/50) and then do the Meon Valley Plod the week after (75/25). 

An enforced week off

It turned out that rolling my ankle last Sunday resulted in more of an injury than I first thought.  It was very sore walking down stair on Monday morning.

What didn't help at all was falling off my bike on the way too work.  My handlebars had come loose and took me by surprise when they rocked sharply.  I over compensated and jackknifed.  It think it was quite spectacular as I learched over the handlebars.  Luckily, no cars were near and I escaped with a skinless elbow, a grazed shin and a sore hip.

The hip and ankle have kept me out all week with another bloody cold on Friday adding insult to injury.

So its now Sunday and I am thinking of just heading out for a gentle few miles to test the various injuries.  That way I will know my plan of attack for next week.  I think my hip is back to normal but I can still feel an ankle twinge when walking downstairs.  We will see.

IceMan Cross Country 12k Race

Getting up at 6:40 on a Saturday morning to go and run in the cold is not everyone's idea of fun but I was really looking forward to this. I was very tired and did struggle to get out of the house but I made it to Clapham Junction with 3 minutes to spare.

An easy trip to Ask Vale and then a 5 mile cycle to the race in Deepcut took less time than expected so I had about an hour to stand around in the cold. Not pleasant.

Race started at 10 and I needed a quick comfort break just before the gun so I found myself at the back of the field. This meant a slow first mile as I got stuck at tight pinch points and had to run around people. By mile 2 I was in my stride and loving it.

My plan was to push fairly hard. I enjoyed a previous HumanRace cross country event (WildMan) back in November but was disappointed in my finishing position so I wanted to do better. I really pushed on the hills (there were lots of them), tried to be braver downhill and aim for a 10k pace on the flats.

I felt good and only tired in the last mile or so. I'm still waiting on my official position but my pace was over a minute per mile faster than the WildMan so I'm delighted.

9:45 - 3 or 4 pinch points in the first half mile where everyone had to walk.
8:12 - Space opened up. Started running well
7:52 - Chasing down and passed someone
8:15 - Still feeling good, attacking the hills
8:12 - Still good
8:33 - Beginning to tire
9:08 - The first mile and this mile is where I lost the 2 minutes I needed for sub hour.
2:17 - Wanted to beat a man in a silly hat. I beat him :-)

Disappointed with mile 7 but overall, I'm very happy.  The only downside of the day was leaving my SealSkinz cycling gloves on the train.  Its very annoying.  I left them on the seat next to me.  I'm sure the girl sitting opposite saw them as I was standing with my bike for about 5 minutes before I got off.  Oh well, better go shopping.

Good couple of weeks

With the marathon less than 3 months away, the weekly mileage is starting to rise.  I've managed to keep the incremental weekly rise around the recommended 10% so I have avoided injury so far (cross fingers, touch wood etc).

I managed 36 miles last week including a 15.5 mile long run which was tough but great to get that sort of distance in.

This week has been a little more tough.  My speed is down from the last three weeks.  I have struggled to get going; partly due to being very tired and partly because I think I'm coming down with something.

I'm hoping I get to the weekend in one piece as I have the 12k Iceman cross country run and another 15 or 16 mile run planned for Sunday.

Unofficial PB

I was supposed to get up early today to get to Bushy Park for the Park Run 5k TT at 9am but in my lazy state I did manage it. I spent the rest of the day putting off running but finally got out at 6pm.

I decided to run a slow mile and then do a fast 5k. I set my watch to autolap at 5k, ran the warm-up, selected my new 25 minute playlist, hit lap and went off hard. I had no real goal other than to pust it and try to maintain a constant speed for the whole 3 miles.

I tried not to look at my watch and managed it until about half way. It was hard going and I kept having to push myself to avoid letting my speed drop. It find the concentration levels very demanding.  It did help that I had a couple of other runners to chase down.

The last half a mile goes slightly uphill (and I mean slightly) but it made it so hard to keep the pace. I think it did drop a bit.

My watch autolapped before I could see my time so it wasn't until I'd done my mile cool-down and got home that I could see my splits. 5.2 miles in 40 minutes. The 5k split was 21.21, my fastest every 5k and an unofficial PB.

Now I can't wait until Saturday where I will definitely get to the Park Run to have a go and try and get under 22 for the first time. The cynic in me says the Garmin was out so I need an official event. Either way, it's proof that I am getting quicker.

Bye 2010, hello 2011

It has been a mixed year.  I am very happy with some aspects but disappointed with the year overall.

Highs

• Brighton Marathon - I was pleased with my performance in Brighton.  I ran strong for 22 miles, well within my 3:50 target, but I just couldn't maintain it.  But I KNOW that I can train harder and be that bit stronger to maintain the pace for the last 35 minutes and achieve a sub 3:50 or better.
• Fred Whitton Cyclosportive - After an average cycling training program, I managed to cycle ok and the highlight was getting up both Hardknott and Wrynose in one go.
• Meon Valley Plod - As usual, I really enjoyed running my favourite race of all time.
• Dartmoor Classic - A fantastic ride around Dartmoor.
• Swimming - I started the year a complete swimming novice but after a lot of practice and some lessons, I can now swim with a stoke that looks vaguely competent.

Lows

• Inconsistency - Looking at my running and cycling log, I can see big holes in my training.  I'd run well for 2 weeks and then not do anything for a week.  Not great form.
• EnduranceLife Marathon - I made a mess with the family calendar and double booked myself.  As a result, I did not do it.
• Ironman - It was meant to be the year I became an Ironman but it was not meant to be.  The combination of my teacher training and swimming ability meant it just didn't happen.
• Swimming - Yes, I know it was a high but it was also a low.  Whilst I improved my swimming technique 10-fold, I found my limitations in open water.  Its not nice to find things you are scared of.

My totals of the year were ok.  I was hoping for over 1000 running and over 2000 cycling but I didn't make either.  745 running is fine but given I ran 136 in December (18% of total), I had some poor months.

Yearly Totals
Swimming: 24 kms
Cycling: 1913 miles
Running: 745 miles

My goals for 2011 are a lot higher.  I should have more time now that I'm not doing coursework anymore.  I am still working a very long week but that is no excuse.  I also have the motivation of running the Brighton Marathon with my brother.  He is doing so well that I will have to train hard to be ready.

Goals
Swimming: Any will do
Cycling: 2000
Running: 1200

Good luck to everyone in 2011.  Stay injury free and I hope you all achieve your goals.

Running at Center Parcs

Just as last year, we are spending the New Years celebrations in Center Parcs, Longleat.  This lets us spend some family time together doing lots of fun things in nice surroundings.  I used to be a real sceptic about the whole Center Parcs experience but having been 4 times now, I am a convert.  It is a bit expensive but its very well done.

On Thursday I ran in the morning, doing 6.4 miles through the park.  It has some nice hills so was an interesting route and I ran hard up them all.  After running and lunch, we got on our bikes and headed to the indoor sports hall and played tennis.  After a quick latte at Starbucks (yes, very corporate) we went swimming, and spent an hour mucking about.  I did get a bit of actual swimming in.

On Friday, I did the weeks long, slow run doing 10.7 miles around the park.    The distance was slightly estimated because I used my Garmin Sat watch rather than my footpod and I lost the signal a few times in the tall trees.  If anything, 10.7 is on the conservative side.  We also swam again so I was properly tired when we went to the New Years Eve celebrations.

Saturday was a lazy day.  I did manage to go swimming and do quite a bit of actual swimming rather than just mucking-about with the kids.  Then on Sunday, I did a great run including 5 hill reps at full pace.  I felt strong and really enjoyed the effort.  I averaged 7:35 minute miles which is very good for me.

Back to the real world tomorrow and I must continue my good running form.

Devon Run

I was staying down in Devon with my Dad so I took the opportunity to run my favourite route.  Its a 7 mile loop from Moretonhampstead and includes a pretty steep hill with approximately 750 feet of climbing.

My brother was also staying so he came along and so did Ezra who stays with my Dad and his partner.  The ice and snow had started to melt so it was a lot easier than it would have been on the previous few days but it was still slippy and very wet.

My brother set a fast early pace and I had to dig deep to keep the pace.  Once up the first hill, I caught my breath and settled into the pace.  I enjoyed being pushed and got to the bottom of the main hill in record time.

I felt good up the hill and I ran all the way up.  My brother Phil and Erza both showed great hill running ability.  Very impressive.

At the top I thought I could gently cruise home but the other two just upped the pace for the last 2 miles to Moretonhapstead.  This was only my second ever run with my brother and he has certainly improved since the Brighton 10k in 2009.

Christmas Day Run

As I've done for the past 3 years, I got a long run in on Christmas day.  Its always one of my favourite runs of the year.

After the kids opened their presents and I had opened my socks and pants, I set off towards Bromley and my sister-in-laws.  I was due there at 1pm so set off at 11:30 (a little late).  It was all going well with a decent pace until I got past Dulwich; after that, the paths got more and more icy.

This cut my speed at times but I managed to avoid most of the ice and I ran on the road for a while which was clear.  It ended up taking a couple of hours, a bit longer than expected but fine for a long, slow run.

I enjoyed my Christmas dinner having already expelled a few calories; it always makes it tasted better.  My knees did hurt a little, probably because of the icy conditions.  Hopefully they'll be fine for my next run in Devon on Monday.

Happy Christmas everyone.

Ill

So, after doing the first 14 days of my challenge and being really happy with everything, the cold I had on day 13 and 14 turned into full-blow man-flu.  Following the rule of "you can run if its above the neck" but not if its "below the neck", I made the tough decision not too run on day 15.

This proved sensible because by this weekend, I was coughing up all manner of nasty stuff.  I am in no condition to run.  I've spent today sitting on the couch shivering.

So, a failure overall but it was always a tough challenge, especially at this time of year.  In my first 15 weeks as a teacher, I can say with certainty that I have only been completely clear of a cold for 2 of those weeks.  So to hope I would be illness free for the 31 days of December was speculative to say the least.

I now just need to continue with my training towards The Brighton Marathon building up the miles again as soon as I feel better.

10k-a-day: Day 14 - Last minute

I originally thought I would have time between work and going out to do today's 10k but the slot vanished before I know what was happening.  So I had three options

• Not run and fail the challenge
• Cancel my night out and run
• Run after the night out

The first wasn't going to happen.  The second would mean letting some people down and as it was a charity quiz night, I couldn't do that.  So it was the third option.  I didn't drink during the evening, nor did I eat the free food.  Instead, I answered a few quiz questions and left at 10pm for a very pleasant run home through London.  I ran from Monument down the Thames, past Westminster and eventually over Vauxhall Bridge.  Then down towards Clapham and then Balham.  Nealy 7 miles.

Day 14
11.1 km (6.91 m)
1:02:30 mins
Total in December: 150.1 km

10k-a-day: Day 13 - Recovery

Not feeling it today.  I feel tired and a little sore.  Couple this with a lack of motivation and it was all I could muster to get out of the door and plod around just to get it done.

Day 13
10.21 km (6.35 m)
0:58:40 mins
Total in December: 139.0 km

10k-a-day: Day 12 - Fastest yet

Had no real aim other than running for a bit longer than usual. No much more but I know I need to be upping the distance of my longest run in January in preparation for the Brighton Half and the Meon Valley 20.  Its all a bit of an unknown at the moment.  My weekly mileage is high (46 this week) as I'm running everyday but I don't know what that will do to my endurance.

I set off round Tooting Common and then headed to Wandsworth Common. It was a bit muddy on the tracks so a little slippery in places in my road shoes but nothing too risky.  After a slowish first mile I upped the pace and felt good. By mile five, I realised I was going really well with my mile average around 7:45 which was surprising. I kept the pace up and finished feeling really good with an 8 minute mile average.


It was also great to wear shorts and no jacket for the first time in weeks. I think I even caught the sun :-)


Day 12
13.1 km (8.14 m)
1:05:14 mins
Total in December: 128.8 km

10k-a-day: Day 11 - Surprised

After an aborted trip to Belgium, a lack of sleep on Friday night, a day spent working on my end of term NQT (Newly Qualified Teacher) report and a lot of rubbish food consumed, I expected to plod round today's 10k.

However, to my surprise, I was feel fine after the first couple of miles so I decided to run a fast one.  I pushed pretty hard and felt strong.  I had to be careful of my footing as it was on the edge of the Common and dark and I had to slow to cross two roads but I still managed a sub 7 minute mile.  6:57 to be precise.  With the same effort in daylight and with no roads to cross I could get that down further and I know I wasn't going at 100%.  It's looking promising for having a go at my 5K pb soon.

Day 11
10.2 km
0:54:01 mins
Total in December: 115.7 km

10k-a-day: Day 10 - I hate morning runs

Who in their right mind enjoys early morning runs?  I'm tired, my legs feel like broomsticks and I spend most of the run worried about needing a comfort break!!!!!!  It did feel a bit like a weird session; run 10k last night, sleep 6 hours, get up at 5:30 and run 10k again.
Foot ok today.  Might have just done my laces up too tight last night.

A couple of milestones today.  My consecutive runs are in double figures and I have past 100km.

If I can get through this weekend I will be pleased.  Off to Brussels so got to try and find a place to run.

Day 1010.37 km
0:57:32 mins
Total in December: 105.5 km

10k-a-day: Day 9 - Blah

Dull, cold, slow run.  Lost data on Garmin for some reason.  I run to forget

Day 910.10 km
0:54:00 ??? mins
Total in December: 96.1 km

10k-a-day: Day 8 - That's a record

That is the first time I have ever run 8 days in a row.  7 was my previous record on summer holiday so I'm now into the unknown.

Again today, I really didn't want to go out.  I went through many excuses in my head as well as ways to get out of it (for example, run twice tomorrow) but I knew that would spell failure.  So off out I went.

And surprisingly, I had a great run.  I had Marathon Talk on my iPod which helped with get through the first 3 miles at an ok pace (marathon pace of 8:45).  Then I decided to up it to a comfortable but harder tempo pace (around 7:50).  I held this well for 2.6 miles and was really enjoying it.  Then it was a cool down back to my house.

The next 4 days will be tricky as I have a few things going on in the evenings followed by a weekend in Brussels to see some friends.  Fitting in the 10k each day will be more challenging than the actual running.

Day 8
10.51 km
0:54:57 mins
Total in December: 85.0 km