Some (most) may consider me mental but on Sunday following the settling of the snow I chucked on my kit and went for a run. I wanted to give the stableicers I bought a while back a go and figured a gentle jog couldn’t do me any harm…

Wrapped up in lots of layers at the top and wearing my a400 skins to cover my legs I left the flat. After my Garmin was hooked into the satellites (which seemed to take an eternity this time) I started to move. I had no issues whatsoever with grip, at no point did I feel I may slip however the combination of snow and the stableicers certainly tested different muscles in my legs.

I took a 6 mile route I have done countless times but never in snow. It was much tougher and more testing running on this surface. I struggled to maintain a sub 8:30 pace which seemed slow considering what I have been running recently and my heart-rate suggested I should be moving much faster!

6 miles later I was back home, reasonably dry and pretty warm all things considered. I had a nice run and the scenery was so different and much much nicer when covered with a couple of inches of snow!

As I write this post it feels like my week has been relatively quiet Having missed out on a long run last weekend and most likely will again this week I have had a relatively low mileage month-as the stats box on the right shows! However, whilst I haven’t done any long runs I have managed to get out and do some shorter distances, a couple of which were at high tempo.

On Monday I had the day off work as I was traveling back from a weekend break. Arriving back at the flat at about 2pm I took the opportunity to grab my shoes and go out for a 10k. The weather was HOT and I was running at the warmest part of the day. I had forgotten basic rules of fueling up having only had a couple of cups of tea all day – I would soon learn to regret this. Setting off at a fast pace I had intended on pushing myself and my Garmin suggested I was doing this, however I ran out of energy about 4miles in. My mouth dried up and I seriously needed liquid. From a sub 7:45min/mi average I dropped to 8min/mi in the last mile. Still a respectable time but considering the effort factor vs result it didn’t feel that great a run.

Tuesday morning, as routine, saw me head to the pool and so some weight work beforehand. Nothing substantial just trying to work on my core muscles a bit more to help with the running. I also went out with a colleague for a jog during the lunch break. As always was a nice plod for me at a very comfortable pace – I think during these runs my heart rate is below the +80% meaning I am in the fat burn zone as opposed to lactic zone.

Wednesday was an unexpected rest day due to unplanned circumstances so on Thursday I headed to Shep Bush Fitness First for a long gym session. I was unsure at the time whether to head outside for a run in the sun but eventually opted to push myself on the machines. First off the treadmill – I pushed myself for a sub 20min 5km, I don’t think I have done that before. Setting the base speed at 15km/h this would see me hit bang on 20mins. However, I opted to push myself even more adding half mile intervals ramping up to 18-20km/h. Needless to say this was tough and a challenge but not wanting to stop my session after 20mins I moved to the rowers. I had decided 10mins on these. As it turns out I did 2.5k in slightly over 10mins. Still heavily perspiring from the run I looked round the gym – what next? May as well do a mini tri and jump on the bike. Only a short stint on that racking up 10km. I don’t like exercise bikes as the mechanism seems so clunky and unsmooth. By the end of this ride I had formed a small pond around the bike and looking at my kit it looked like I had jumped into it too! Felt good though so guess that’s what really matters.

As I said at the start unsure when my next run is. I will be out with the serps next Wednesday as I have missed the last two runs. I need to start putting the miles in a bit more as I have been a bit naughty!

Till next time.
N

The schedule had me down for a 9 miler today but again due to prior commitments I could only fit in a shorter hour long run of about 7miles-ish.

The run was really tough today, my legs felt really heavy and not in great form. The whole run dragged and as soon as I got out of the door I wanted to give up. Looking at the watch stats I hovered around an 8:45 pace which is surprisingly fast considering how I thought I was moving!

Hopefully in the next 24 hours my legs recover a bit and am looking forward to Saturdays Sports Massage with Chris to hopefully relieve some of the tension in my muscles!

HavensRunners got a mini plug on the marathontalk.com podcast this week, they are sending people that way for the London Marathon Route Map. If you haven’t listened to the podcast check it out I find it a good thing to use whilst on my longer slower runs and also if you haven’t seen the map check it out and send a link to your supporters to let them know when to expect you!

Till next time.

N

Yesterday I had to finally admit to skipping on a days training. I’m clearly not 100%, feeling poorly and very heady. I had planned on getting up early and doing the 10k on the road as on Tues the ground was starting to look a lot less slippy. On weds I woke up to another overnight snow dump and coupled with my feeling ill I decided the rest day would be most useful for me.

Weds schedule was a 10km slow and today was a brisk/jog interval split. I figured the intervals may have been more useful for me so opted to skip the slow and go for the later:
1.6km @ 10.9km/h
3.2km @ 14-15.5km/h
1.6km @ 10km/h

True to tradition of a runner had some odd twinges in my left leg, going to put that down to the increased training I’m doing! Did use the foam roller today to massage my leg a bit when I finished to try remove the knots…

Tomorrow is the short warm-up to Saturdays ‘long run’ hopefully take it nice and slow and get me going!

Till next time…

In part one I talked predominantly about clothing in this part I will venture on to fueling. This post should be read with an amount of caution as it’s very much still something I haven’t fully mastered. I understand the concepts but not so much the theory, if you want that level of info google is your friend, or a chat with a running shop.

Last year I tried a number of products but settled on the SIS range, unless there is a dramatic change in circumstances I will be using this range again. After recomendations I settled on three types of products, one for pre-run, one during and one after.

Pre-run fueling

Whilst I have been informed a well constructed meal before your run can provide the same benefit the sis-rego range 30 mins before your run can give you an energy boost and also work to increase your hydration levels which during a long run will be massively depleated. You can use this fluid during your run as a boost but be careful in your training not to become to reliant on it because unless you are prepared to carry it on race days it won’t be an option for you…

In-race boosts

There is a whole magnitudes of ‘gels’ on the market. As far as I know the gels are effectively sugar and provide a nesc boost (I’m sure it’s more complex than that!). Designed to be consumed without the need of liquid and supplied in small enough sachets that you can carry with you during a run. They say you want to be taking one of these every 5 or so miles and no more than 5 in a day I beleive.

For anyone new to gels they are not a pleasant tasting product and you may have to try a few before you find one you can take without heaving mid-run!

Post-run muscle recovery

If you have ramped up your training then your muscles will no doubt start feeling the stresses. There are products out there specifically designed with large amounts of muscle helping carbs and proteins. Taken shortly after a run these milkshake like products should help. Again a product like this can be substituted with a well balancend diet.

Alternatives

I have mentioned that all the products can be ignored if your diet factors in the necessary food and mineral groups. These products are ultimately designed for people who may not have enough protein for example in their diet.

I have also had discussions with other runners who suggest gels don’t work for them in the slightest, the human body is very different and what works for some may not work for others. The gels assume that your sugar levels are low but for some it appears there sugar levels are not depleated but there fat reserves maybe and hence a saugage of piece of salami maybe more helpful (but much harder to carry on a run!)

Vitamins and supplements

Once again not needed if you eat well but if you are training hard you will feel it. You will become less immune to colds and feel general fatigue more often. Ensuring your vit levels are maintain is a wise move also products like cod liver oil is useful for your bones which will be under a lot of pressure! There is another supplement out there whose name I forget specifically designed for joints again perhaps a useful addition to your daily routine.

You maybe intimidated by the amount of products avail but when your training ramps up from a light jog to serious distances a week it is worth investing time into finding the right things for you and do this early. Whilst you don’t want to be to reliant on these you also need to know that the product won’t make you ill!

I think that’s probably enough from me today, part three will see a post talking about running with technology…

p.s. Find a sweet you enjoy and use that as an insentive, I have used a fun size mars bar which I held onto for numerous miles but munched on when the demons in my head really started haunting me just remember you should be enjoying this, hopefully you are doing it by choice!

Lets just say – my quads and calves ached. Lots of squats and leg work all with the intention to improve core and build up leg muscles.