w/c 11 August - at last, some legache...

Before I started training for this marathon, I associated marathon training with having sore and tired legs every Monday. Funnily enough, I've not had that feeling this time around - well not until this week.

After the 20 mile road runs, I felt tired but not sore like I often did when training for the BGR. I put this down to being a bit stronger this time around generally, and also by virtue of the fact that I was mixing rest and training without too many junk miles.

So I lined up on the start line of the Sedbergh Hills race on Sunday feeling confident that I was in good shape with plenty of endurance, but slightly worried about the lack of climbing in my training (this race has 6000 feet of climbing in its 16 miles). I decided to do this race because I wanted to 'treat myself' to a long, classic fellrace during a campaign focussed on roadrunning.

It was wet, misty and windy; muddy underfoot in places and just plain tough. I ran 2 mins slower than last year when I had all the BGR climbing in my legs, and 5 mins slower than 2 years ago when i trained for this race specifically with climbing and a good taper. Weirdly tho, I think I ran just as well. I struggled with the climbing more than i would have liked and found the early stages tough but as the race went on and the ground improved, I got got quicker and quicker and finished strongly. It seems like the endurance and running speed is good, but the climbing is not surprisingly lacking.

It's Monday today and my legs bloody hurt. So do my arms and back. And body. Descending the stairs is a bit of a laugh. Still, it's strangely satisfying. It reminds me of the BGR training days: all sore legs and getting stronger by the week. Which begs the question:

Q: If this is the first time I've felt like this during this training programme, have I been training hard enough to really improve?

A: Yes, it's been smart training, with good mileage, good paced long runs, plenty of quality mileage and rest. This approach carries less risk of injury and a good build up for the last 6 weeks of training. I can pick it up now and put in a big 3/4 weeks and enjoy a good taper.

or

A: No, to improve significantly, which is the aim, I need to push harder than I ever have before. Right now, I'm going through the motions and am set to run a similar time to last time. I need to up the ante and pick it up.

Both are right, which means I've done OK so far but have 6 weeks to make it all count.

This week's training:

Monday - Rest, rest, rest
Tuesday - 8M, efforts on Maiden Castle and closed XC loop - really tough session
Weds - 5M track, 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m - all at 80 sec laps or quicker. Ran really well.
Thurs - 5M, took Trev's group, ran slowly with a couple of efforts in the middle
Fri - 7M, hilly route up to Llay, ran brisk pace 6.30 pace on the flat, 7.30 on the climb
Sat - 0 miles, planned to run, but got glued to the Olympics! Certain irony there - was not training cos I was watching people who trained instead of watching TV
Sun - Sedbergh Hills, 16M, 6000' ascent, 2:58. Happy to break 3hrs in those conditions but slower than last time despite strong last third.

Totals - 41M, 5 runs, 3 quality runs (inc 1 bloody tough fell race).

Song in head - Road to Nowhere, Talking Heads. Got me up that git of a climb on the Calf during the fell race. All good - better than bloody Toto.

w/c 4 August - A proper week's training?

Lots of things are said to be 'just like life', chocolates included. Training for a marathon is no exception - mainly cos you're never quite sure if you're doing it properly, even if it seems to be going well.

It feels like this has been a good week's training. It feels like I'll be stronger at the end of it than I was at the start of it because of what I did during it.

On the positive side, I ran a good number of miles (over 50), much of them being at a good pace. I raced well on Wednesday too, and felt strong for most of the week. The sessions were varied - off road, on road, steady, fast, hilly, flat, easy, hard.

One thing was missing though: Long

Sometimes, people in the groups I coach at Tattenhall ask me about training programmes. I'm no expert and so restrict my advice to the sage old stuff we all know, including the gospel that the long run is the cornerstone of any training programme. Miss any session, but not the long run.

I ran everyday this week, but after a long run every week for the last 7 weeks, I decided to do things a little diffrently. I decided to keep up the quality and get myself nice and tired before doing a 10 mile race on Sunday. The idea was rather than test how quickly I can run over ten miles (which would tell me nothing important right now given how far out from Berlin I am), I would instead try and simulate that last few miles of the marathon. What makes or breaks a good marathon, or any long distance event, is how well you can keep going at a good pace when you're tired. Can I keep going quickly? Can I stay mentally focussed? How would I hold up?

The tension here was missing the long run. The weekly long run seems sacrosanct. I actually changed my mind so many times this week but ended up doing the 10 mile race instead of the 20 mile road run my conscience was telling me to do. I stuck to the plan - after all it's only one week. This how I approached it:

Monday - 4M, run up Moel Famau (1000' ascent). Ran it hard - ascending from the lower car park to the top in 16 mins. That's quicker than during my Bob Graham training.

Tuesday - 5M, easy running at the club.

Weds - 7M, inc 5.1M Pie and Peas race. A lovely evening off road race, which I ran in 33.03. I've done this race 6 times before and this was my quickest time, but only by about 20 seconds. Conditions were muggy as hell. I felt comfortable. I worked hard and cruised home once I knew I was clear from those runners behind. I do wish I'd kept pushing and got under 33 mins, but I guess it makes the time easier to beat next time...

Thur - 8.5m - efforts at Tattenhall, short road efforts (3* 0.5M, hilly) and long off road efforts (2* 1.9M, very hilly and rough). Ran pretty well and climbed really well. Pushed hard.

Fri - 7M - Wrexham Industrial Estate. Oh what joy - the scenic delights. Pushed hard again, got around in 46 mins in the bloody headwind which seems to rack that place. Not flat out but was glad to stop.

Sat - 9.5M - Hilly circuit from home. Started steady and pushed hard again towards then end, 68 mins which is not bad going given those hills.

Sun - 10 mile race (actually 10.3!) plus a couple of miles warm up and a little cool down afterwards - so 13 in all. Did the 10.3 in 71 mins - pretty slow really, averaged about 6.55 mins/mile. Hilly course and legs quite tired, perhaps as tired as they might feel after 16 miles during the marathon? Didn't really have race head on and was pleased with the run, because if I can maintain that kind of pace from 16-26 at Berlin I'll be happy.

Totals: 7 runs, 54 miles.

There were 2 races in there, and 6 of those runs contained a significant quality element. I could have done less quality and more mileage, but less is more (see last week).

I think that constitutes a proper week's training, despite the lack of a long run.

Looking forward to next week, when the Sedbergh Hills fell race beckons - 16 miles, 6000'+ of ascent and descent and hopefully significantly under 3 hours!

Tune in head - the very very very awful Roseanna by the very very very awful Toto. Why God must you do this to me? For a man who is pathologically opposed to keyboard solos of any description this was a simply horrible moment from Saturday's run...

w/c 28 July - Less is more

How on earth do people train hard seven days a week? Six even?

I can do running every day. I can do running hard for some of those days. But running hard for six days, which was this week's aim, just proved a bridge too far. Instead, I ran four times, but I made them all count.

What stopped my doing six, which is to say what stopped me running on Friday and Sunday was fatigue. I adopted the old adage of listening to my body.

That's not an easy thing to do. Every runner knows that tension between mileage and self preservation. Between getting fitter and getting injured. Between pushing out of your confort zone and pushing beyond your body's physical limits. Listen to your body too much and you don't get much fitter and you become mentally weak and untested. Ignore the warning signs and you'll push too hard and tear a calf, a tendon and just wear yourself out generally.

Problem is, knowing the difference between warning signs (to be acted upon) and the edge of your comfort zone (to be pushed through) is never simple. It's as much an art than a science and being able to do it usually means you've erred on both sides before. Whatsmore, once you get better at spotting it, you're still never sure whether you're backing off or wimping out...

Despite all that, I'm left feeling that I got it right this week. The mileage seems small (43) and the number of sessions is perhaps one or two runs light, but 50% of that mileage was quality. Better 40 good and balanced miles with plenty of quality than 60 miles of junk.

I ran three tough quality sessions on Tuesday, Wednesday and Thursday. I ran them well and felt strong, even when tired on Thursday. Saturday's long run also went well and was quicker than 2 weeks ago, despite the heat.

This week was a good training week. My legs are tired, but not sore. I felt strong on all the runs. I pushed to the point of being very knackered all four times. The runs were on three different surfaces (running track, road, trail). The sessions were mixed, with hard efforts on the track, speed endurance and tempo on the trail and marathon pace running on the long run. Plus there was rest, recovery and lots of eating.

Four runs was plenty. Less was more.

Monday - Rest
Tuesday - 7.8M - 2 mile warm up, 6 efforts on cornfield and Bulkeley woods. Ran hard and was close to Ian Lancaster for much of the session (I think he was backing off tho!).
Weds - 5.5M - Track session. 1000m, 800m, 400m, 1000, 600m, 200m, 1000m, 400m, 200m. Ran fast and stayed ahead of the Chester Tri mob. The 200m efforts were the killers for me.
Thurs - 8.8M - Trail session - 3*1.5M efforts on a hilly and off road loop. Ran really well and fast on tired legs, battling with an in-form Simo all the way and edging him out on the last effort. Pleased with the consistency of the speed and was bushed afterwards!
Friday - 0.2 miles. Yes, 0.2 miles. Got in from work and set off for a 7M steady run and just couldn't. I felt so heavy legged. Knowing a 20M run was due the next day clinched it - go home and rest up. Wisdom or wimping out? Time will tell...
Sat - 20.5M - 2:32. Used three 6.7 loops at Tattenhall, same as two weeks ago when I ran so well. I was 4 mins faster this time. This was especially good as I felt tired at the start. It's satisfying to be able to do 20 mile runs at this pace reasonably comfortably - I was nowhere near this pace when training for London two and a half years ago.
Sun - It doesn't count as training mileage but a lovely 5 mile jaunt around the Long Mynd doing navigation practice at a very very easy pace was just the loosener my legs needed. Heavy at first, but felt fine towards the end.

Total runs 4, total mileage 43.

It's 8 weeks to go now before the marathon. I feel like I'm in good shape so far out. There's some work to do to improve. Two things need to happen now to build on this great start. The first is to up the mileage by bringing in a tempo run on a Friday and Sunday. I can only do this by backing off on one of the three midweek sessions, probably the Thursday. I also need to knock the long run up to 22 miles.

The second is nothing to do with the running as such - it's about fine tuning. I need to find out what energy drink they use on the Berlin route and start using it now - I'd hate to find that I don't take to it on the day. I need to look into the race route. Are there any climbs? If so, where? Any exposed parts of the course, or really long straights?

There aren't many parallels to the Bob Graham training, but one of them is that preparation is the key. It worked then and I'm sure it'll work now.

Tune in head this week - Bodysnatchers (Radiohead), at last, a bit of class.

w/c 21 July - best laid plans and all that...

Had ambitions of knocking off 60 miles last week. Ended up doing 23. C'est la vie.

Had one of those weeks where getting out for a run was just not quite possible much of the time. Rest day Monday (very sensible, but now wished I'd gone out), treatment from Sarah on Tuesday (very sensible, but by God it hurt), an old friend in town on Thursday, walking with friends in the hills on Saturday...not to mention the blisters, oh the blisters...

I only managed 2 runs this week, and they were both tough outings, so I guess that counts for something. Wednesday was the Green Green Grass of Home fell race. T'was a lovely night and I was feeling fresh and ready to go. Ahead was a 5 mile race over steep and familar hills (BG training ground of recent fond memory) and a chance to put this recent good training to the test. I was quite nervous pre-race and was really ready to run well. My new innov8s were rubbing a bit on the heel so I made the decision to remove the footbeds. Big mistake. The race came along and the first tough climb went well. I was breathing hard and got up towards the top 10, perhaps pushing too hard. I backed off a bit along the ridge knowing 2 more climbs were to come and generally felt better as the race went on - ahh that lovely endurance... As the third climb presented its sting in the tail I found that i was pulling away from Steve just a touch (he'd been doggedly on my shoulder almost throughout and looked really strong) and I was catching the group ahead, which included Simo who ran really well. With just the final descent to go i pushed harder still and made up more ground on those ahead until the bases of my feet started to feel extraordinarily hot, like they were fire. I tried to keep pushing as the descent steepened but something 'popped' on my left heel, and then my right a few strides later. It felt like skin ripping off. It was no good. With the finish line ahead but far below i could only jog/walk and i lost three places. I finished 17th and whilst this is still a good result, i know I'm fitter. More than that, my feet were in agony. A quick inspection drew gasps from the increasing throng as my heels had apparently developed a aerodynamic flap like spoiler made from recently detatched skin. I could only tip-toe - it was agonising. I knew i wouldn't be running for a bit.

Thursday was frustrating. The legs were strong and had recovered well from a tough little outing, but i couldn't walk without adding 4 inches to my height - like a child straining to be big. My calves felt tighter and I felt so flat. I entertained the idea of running but it was a joke. My mood darkened.

Friday was worse. Feet sore, compeed attached and calves aching. A trip away to the Howgills with the running club, beloved fellrunning country, held a grim prospect of not being able to take part in walking and running. I drove up there with hopes of being able to do something.

Well the human body and the manufacturers of compeed are wonderful things. Come Saturday and i could walk normally, albeit with tight calves. A lovely stroll in the sun over the Howgills was just the trick, that plus a mini pummell from Sarah (which still hurt like hell) loosened things up nicely.

Sunday became long run day. The weather was wonderful and so it was that I ventured out on a group run up Bowderdale, up the Calf, down to Sedbergh and back to the hut along the valley - 17 miles and about 2500' ascent. It was boiling hot. The pace was slow but i felt strong throughout - and the endorphins returned to banish the grumpy git I had become. Turns out horrific blisters can heal amazing quickly with the help of some compeed and a little patience.

So, it ended up being the step back week that last week wasn't. Probably a good thing. I still got the cornerstones of any training week in, i.e. the long run and the quality session - so I'll reflect positively on that.

Meanwhile, I have to figure out why America by Simon and Garfunkel is lodged in my head....

Summary - 23 miles, 2 runs, 4500' ascent

w/c 14 July - Stepping back, stepping up

When is a step back week not a step back week?

I was going to run a bit less this week to allow a bit of respite for a subsequent step up. Technically I did run less, getting out just four times (two less than normal). But boy did every run, and every mile count this week! I'm left feeling pretty good, strong and pleasantly weary without being tired.

It's taken four weeks of consistent training for this marathon for me to notice a positive difference. This week saw the best long road run that I've done in training ever. 20+ miles of progressively faster running, and a relaxed fast finish (despite the rain and headwind!). The long run felt easy, like I could have kept going. I had plenty of time to conceive of, embroider and enjoy my Anna-Friel-waiting-for-me-in-the-Tattenhall-sauna-with-a-slightly-chilled-pint-but-not-too-cold-pint-of-Bluebird and still control the pace. Fantastic.

The other runs were all brisk, with the mile reps on Thursday being even, quick and controlled (if only I didn't need the loo during the last one!). Better still, there doesn't seem to be any injuries brooding (famous last words?). Lessons from previous events, such as replacing shoes early (have shiny new Asics DS), warming down properly and being arsed to stretch (well, a bit) are helping with that.

Sarah is set to pummel me on Tuesday, so let's not speak too soon.

Resting the day before the long run seems to have helped this week. I'm toying with either moving the rest day (currently Monday) or adding in Friday as another rest day. There's something so terrific for your confidence about a long, 20 miler that stays strong to the end. I hate those runs when you're hanging on. But perhaps such runs are actually part of your training and I shouldn't shy away from them? Hmm, not sure... Of course, the ideal is that I run 6 days a week and the long runs still go well. That's the aim so let's go with that.

Next week is a funny week - a short fell race on Wednesday which is a local event and something I love to do (the Green Green Grass of Home near Ruthin). Despite this marathon emphasis, I want to do well in this race, Sarah's elbows permitting. I'm also away with the Running Club in Sedbergh next weekend so the long run will be on the fells. Be interesting to see how I fare with that.

This week's training:

Monday - rest
Tuesday - 7.3M - efforts on and around Bickerton Hill/Duckington. Sluggish feeling legs but still quick times. Tattenhall Runners session
Weds - Disasterous run - went to the track but the session was called off, so tried to do my own session and the track got locked in front of my eyes. Then i really really needed the loo and then the rain bucketed down and I realised that the running gods were sending me home to drink beer. So I did.
Thurs - 12.1M - Tattenhall session, 2M warm up, 4 * 1 mile efforts (hard) and 4M steady warm down. Felt great!
Fri - rest
Sat - 20.3M. Fantastic! Windy, wet, chilly and also sunny. Did three 6.8 loops around Tattenhall, refuelling with a gel and some 4:1 everytime I ran past the car. I decided to make each loop faster than the last, finishing with something around about race pace. I started easy (about 7:45/mile) for loop one (0-7 miles), picked it up a little for loop 2 (about 7:30/mile pace for 7-13.5 miles) and did the last loop around 7.00 to 7.15/mile for the last 7 miles or so. This felt reasonably easy, although I was glad to finish. The rain was very heavy at times but it was easy enough to run through. I was very very pleased with this run. Felt tired during the afternoon, but the legs were fine. Ave pace 7:36 - total time 2:34 at a canter.
Sun - 6M, brisk pace. Hilly route from home (Marford, Park Lane, Darland) and ave 7.25. Felt good, and very glad to be doing that sort of run the day after a 20 miler.

Totals - 4 runs, 46 miles.

Tunes in head - Mamma Mia by bloody bloody Abba and The Riddle by Nik Kershaw - what is running on the roads doing to my musical sensibilities?

So, I've stepped back. Next week sees a step up, and 60 miles...

w/c 7 July - Getting into it now...

It's great having a goal again. It's starting to feel like I'm motivated to run hard, often and with purpose. I've missed that.

I had a really good week's training, especially good given that I've been on holiday for 5 days. A trip to Pembrokeshire was certainly what my body needed. I went there with an achey neck/back and a moody soul. I'm still a moody so and so (back at work in the morning) but I feel physically pretty strong. After three weeks of more concerted training, it's starting to pay off.

What's pleasing is that despite being away, I found that I had the committment to train every day. I've never done that before on holiday. It didn't take over or anything, but it meant I could tick over. I worried how much I'd want to train for this marathon, but I do feel now like i'm really enjoying it.

The back feels better now - Bruce and Carol have combined with some Pembrokeshire air to sort that out. I can still feel something in my neck, but the agony of a week ago is gone.

I feel more confident too. Not sure about the sub-three goal, that remains a massive leap, but I'm taking one step at a time. What's new and good this week is that I finished the long run strong, whereas the previous two have felt too tough at the end. That's progress, and I'm going to adopt a pick up in pace for the long runs now as a habit. Not a flat out finish, but a slight upping of the pace in the last third. This is a good habit to get into and I hope it sets me up well for the latter stages of Berlin.

I've also found that moving the long run to Saturday gives me an option to enjoy Sunday more, and be more rested for a week at work. I also don't want to miss out totally on the running scene this summer so can pick a few local races and use them as tempo sessions, as well as explore new places. I did this today by running the Bollington Nostalgia trail race - a gorgeous 7 mile run in east Cheshire. Ok I was off the pace but still managed 17th place and a good effort level throughout. Running hard with heavy legs is bloody good training but boy do I need that rest day on Monday.

So, I'm feeling good, enjoying the training and starting to believe that I'm getting stronger.

Monday - Rest
Tuesday - 11.5 - easy coastal run in Pembrokeshire - stunning. Felt tired.
Weds - 5 - wet wet wet run on back lanes on hols - easy paced. Felt strong.
Thursday - 6.5 - another stunning coastal run around St David's Head. Again, easy. Felt tired.
Friday - 7.2 - Tempo run on hlly Llay route (back home). Flew along. 6.50 average pace, despite the very steep hills. Best run of the whole training programme so far. Felt great. Wore lightweight shoes, took the first mile easy and then just went for it. Not flat out, but 90% effort.
Sat - Long run - 17.8. Ran on road and trail and took in the A section of the sandstone trail as well as roads out of and back into Tattenhall. Ran very easily for 12 miles and then picked it up. All the climbing in the off road section (about 1000') felt hard even at a slow pace, but managed to run into a strong headwind at about 7.20 pace for miles 12-17. Warmed down into village. Felt like I was working hard at the end, but kept going and could have gone on a bit.



Sun - Bollington Nostalgia Race - 7miles, 1200 feet of ascent. Ran 53 mins and finished 17th ish(?). Started at the back and just picked people off. Not like me at all. Felt tired at the starte but rallied. A tempo run really, but very very enjoyable and a lovely race.


Starting nice and easy with some cheery souls from Helsby :)








Totals - 6 runs, 54 miles and quite a lot of hills

Music in head this week - Silvia's Mother (or whatever it's actually called) - Dr Hook. Random or what?!

Step back week to come - which means I should cut back the sessions slightly and probably drop Friday's run. Idea is that a slightly easier week prevents injury and then I can step it up the following week to 60 miles. We'll see...

w/c 30 June - A pain in the neck

Sometimes the most obvious advice is what you forget.

One gem of almost laughable simplcity and common sense is the idea of specifity of training - the notion that if you want to get better at something, do that lots and lots. And don't do lots of other things that might compromise that. Like playing cricket. Or fellraces.

I came a cropper this week because of that, and now find that I have the mobilty and range of movement in my head of a walrus. A dead walrus, in fact. I can't turn my head without turning my torso with it. It's as though I have no neck, much like a walrus.

Last week's sucessful training week left me feeling confident and fit, and so I had no worries about racing the Hotfoot up Famau on Wednesday night, nor bowling a couple of overs at a works cricket thingy on Thursday (I've not played cricket for 18 years!). But somehow, I'm left with a crick in my neck that is just sheer agony. It started on Thursday after the race and was made far far worse by the cricket.

Yes I know, I'm an idiot.

A visit to both the holistic therapist for massage (thanks Carol!) and the osteopath (thanks Bruce!) have made me feel quite a bit better (and over 50 quid lighter) . It still hurts though and has really affected my training.

The pain, which this typing seems to be bringing back, is like a sharp twinge in the right base of my neck and shoulder. I can't lift my head up when lying down without having to support it with my hand! Sleeping is fine, waking is an absolute sod. (The urge to make a stiffness-in-the-morning joke has passed, but that was close...)

Anyhoo, I think that if I'm doing more brisk road, trail and track running then i need to allow my body to adapt to it after the months of fellrunning. So no cricket, tennis, discus, shove h'penny etc. It's a lesson relearned, which is frustrating. I really ought to have known better.

Even rats learn Marky...

This weeks training

Monday - rest
Tuesday - 5.5M trail. Some really tough running in here, including a killer effort up Hill Lane. Graham did his ankle and I re-arranged the training session as a result. A bit of a dog's breakfast all told, but good hard running all the same
Weds - Hotfoot up Famau race - 4M, 1600' ascent. Fast and furious fellrace. Felt tired but still ran it about 40 secs faster than I ever did before, and conditions were slower (lots of undergrowth) so a good run.
Thursday - Cricket (knackered neck/shoulder). Took 2 wickets in 2 balls tho, both clean bowled. Also made golden duck (clean bowled also, alas).
Friday - 7M, average 7:15 pace. Felt good, but worryingly tired at the end. Neck VERY sore - a tough gutsy run through pain.
Sat - 4M - 6:50 pace. Felt strong, but neck still sore, even after osteopath.
Sun - 14M - Dreadful run. Started OK at about 7:40 pace but it felt too hard. 7:40 usually feels stupidly easy like it did last Sunday. I ran from Chester City FC to the old railway line out to Connah's Quay ok but died on my arse coming back along the Dee. Maybe it's the headwind, the fact that it is dead-straight (and therefore seemingly never ending) and the fact that my back/neck just hurt like mad. It turned into a battle of attrition - I was NOT going to walk. I did those last 4 miles at a snails pace, with willing legs but a protesting body. Not good.

Totals: 5 runs, just 34.5 miles (including a tough little fell race)

Off to Pembrokeshire for 5 days now. Will carry on training, but not until I have had a day off tomorrow.

This week's lesson: listen to your body, remember what you're training for

The week's tunes in head during runs: Livin' on a Prayer on Friday (God forgive and save me!) and Photograph by Nickleback on Sunday (what is happening to me?)