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?)