A few months ago I purchased the Long session Audiofuel track to use during my marathon training. I really liked the idea and think it worked pretty well. I actually used the track on my Silverstone Half and achieved a PB.

The concept is simple, using tracks with different bpm the pace can be altered by landing your feet on the beat. Much like with spinning classes you are in essence moving to the music. The long run session sets off at a slow pace and injects different bpms throughout, all with the intention of keeping you alert and pushing you through pain barriers. I didn’t realise how much a beat in a song affected my stride and cadence until getting this track.

I decided to then download a few of the other tracks and last week I used the intermediate interval coaching session. I loved it. I have never been a huge fan of intervals, finding them repetitive and dull. The track turned the session into something much more enjoyable. It was a pyramid interval track going faster and longer and then reducing after meeting the peak of 75seconds at maximum effort or 180bpm.

The songs are all unfamiliar but that didn’t seem to bother me. I’m starting to wonder how unhelpful some of the tracks on my iPod may be. If the bpm is low perhaps I’m slowing without even knowing!

The tracks remind me a bit of the Nike+ training tracks which used to be aligned with the footpod. However, Nike appear to have given up on this approach as I haven’t seen any new ones in some while which is a shame. The Nike ones tended to involve songs you would know and coached by big names like Serena Williams, the band OK Go all adding power and credence to the tracks but the marketing, at least in the uk has been poor.

Why not check out the tracks, if you run on your own but with an iPod I think most would like and benefit from them.

Click here for the Audiofuel website.

I’m going to start this post with what would normally be a conclusion but I wanted to ensure you all got the point before getting bored and leaving! The Adidas Thunder Run 24 is a team relay lasting 24 hours with laps of 10km. This weekend was possibly one of the most enjoyable running experiences I have had since starting back in 2008. It’s not down to personal bests or any of the usual highs associated with running but instead it’s due to being able to join forces with a bunch of lovely people and have good fun. Sure, I may not have been as good as 75% of the team but by the end of the final lap it didn’t seem to matter. The run itself was incredibly well organised and perhaps because it was still a relatively small event the atmosphere was buzzing from 11am Saturday, when we arrived, until 3pm the following day when we said our goodbyes. The small group of spectators who lined the course, most likely fellow team mates or friends and families, cheered on everyone no matter what speed or size because after lap 2 or 3 it was impossible to know what lap they were on! Fat, thin, fast, slow, male, female it genuinely didn’t matter on this event, if you were prepared to stick at it you could be admired by the hundreds of people who were at the event. As the tag line of the event says ‘Impossible is nothing’.

Anyway now it’s time to go back to how I ended up getting involved in this event. About 2 weeks ago I got contacted by a Digital Agency working for Adidas asking if I’d like to be involved in an event and test out some of their kit. I said I’d do some research and also asked if I could invite some other runners. I got an affirmative to the later question so on top of asking my colleagues who were all busy I contacted my running partner Rich from the Serps who gave the answer ‘why not’. I confirmed and double checked we would be entering a FULL team of 8 and said to go for it. I know I can run 12 miles with my training how it is at the moment and in my calculations we would end up doing about 24 laps or 18miles tops…

Setting off bright and early on Saturday morning we made our way to Catton Park in Staffordshire. Rich and I had both looked on the website a little but as neither of us had considered training there was little point getting too worried about what we had signed up for. As we turned down the final road to the entrance of the park I clocked a running path that swung left into a forest up a pretty sharp hill. This was the moment I wondered whether it was such a good idea!

Other than a few emails a couple of days before the event I had no idea of who would be on our team. We had been put together through the agency based on being previous triallists or bloggers. For some unknown reason I had been nominated as captain and the agency chose to call us the Lock and Loaders. About 30 mins after Rich and I arrived most of the team was formed and after a brief introduction we started putting up our tents and pulling on our ‘test team’ kits.

I’m going to be fairly blunt here and say that at a normal running event or running club I don’t think any of our team mates would have talked to us. They were all much faster runners with very impressive PB’s to match. Rich and I have chatted before about the better/best runners all sticking together, which to be honest is perfectly acceptable – afterall they have no reason to run with us! But here we now were with a group of runners who win events or if they don’t they are close runners up. Not like mid-pack Rich and I! Within the first 20 minutes of meeting I made a rather big slip up in their eyes by saying “we are here to enjoy this, not to win it” – the looks that greeted this from some of the team were priceless and I suddenly realised that I was in company that ran to win.

After a shakey start we had constructed our initial list of runs. For some reason, I don’t no why, we wrote a plan based on 1hour laps. After the third runner had gone out we realised we were way off, sub 40,sub 40,sub 40 I think it was!? It was about now I realised how incredible the runners on my team were. Our expected 60mins per person was thrown out of the window and by 8pm we were back to the pad reorganising things, not before my first run though….

The run itself was unlike anything I have ever done before. For a start it wasnt on a road! Starting off on a nice little bit of green path it didn’t take long before a sharp right up and into the forest! Weaving through the trees on uneven surfaces and narrow trails – this was no PB territory. After 5 or so minutes of sharp turns and bends I exited the forest onto a wider trail and back past part of the campsite. From this point on I can remember bits and bobs and patch things together, a couple more inclines, one lasting a fair while some more between the tree running, one short but very sharp drop etc etc. About 46 mins from the start I found myself almost at the finish line with one more incline to go. My team mates, Laura and her firend Megan were there to cheer me on. From this point on it was down hill and time to hand over our “relay batton” to Atheer and away he went!

My first 10km was over and with only 2 more runners in our group left to run it wouldn’t be long before people started their second laps. It was now time for me to eat and refuel and get off my feet before I was scheduled to go out again about 6 hours later…

» Continue reading “The 2010 Adidas Thunder Run 24″

First of all before even using the tool I have to say well done Adidas – you got there first before Nike and Garmin and from the screenshots and initial load it looks good. Let’s hope it works well, if not you’ve still got a bit more time but I’m sure the competition will soon be on your heels!

Finally a well known brand releasing a GPS running application, offering voice coaching (which must relate to pace and unfortunately not Heart Rate like the pacer). The device is completely free and the user interface looks simple and neat.

At lunch I’m out for a run so will try the app out. I am also going to do some digging to see whether the two devices can be used together because at the moment it looks like I can either get pace based training with the iPhone or heart rate monitoring with the pacer and I want both!

Testing review to follow shortly, to get the iphone app click here or for the blackberry app here. If you have used the app already and have feedback please comment below!

I had always intended on doing a long run this weekend as it’s been a good couple of weeks since the last one. I was undecided whether to do first thing Saturday or Sunday and ironically my laziness on Saturday turned out to be useful!

On Saturday afternoon I was over at Laura’s parents in Kent for a party. Whilst out in the car about 5pm I noticed a number of ‘Caution Runners’ signs and a 9 mile marker. I also spotted a road closure sign for the Sunday between 9-12. Returning back to the party I did a quick Google on my iphone to see what run was happening, where and when. That is when I found out about the Dartford Half Marathon on 11 July. They were accepting entries on the morning so at about 8pm on the 10th July I decided I would run in the event which started just down the road. Knowing nothing of the course or how my fitness would be as recently 7miles has been my distance cap.

About an hour after deciding to go for it I noticed a friend on facebook wish people good luck for a tough course. At this point I started to realise this wasn’t to be a ‘flat as a pancake’ Silverstone type race and there were to be hills…oh well, it’s just a group training run for me!

We were out of the house at 7:30 following a cobbled together breakfast and taking on some powerbar energy drink as that is all I had access to. Unfortunately my kit was also not my normal ‘race kit’ as I hadn’t intended on doing anything other than an individual long slow run, however luckily I did have all the necessities.

The race set off at 9. Fortunately it was quite cloudy so the worry of heat from the sun wasn’t so much of a concern. The race headed out of Central Park and into Dartford before moving onto smaller country roads and before long the undulating nature of the course started showing. To be honest the first few hills didn’t bother me as much as it seemed for others and once at the top there was plenty of recovery time down so all seemed fine.

As expected I started to run out of juice at about 9 miles. This was probably partly due to lack of fluid as drinking from paper cups whilst running is almost impossible! I nervously approached the hill at mile 10, I had no idea what to expect but had overheard a lot of natter back at the start about “Gore Road”. That was not a hill for running, in fact contrary to what I would normally do I decided walking was the better option. As people started going pass me I was a little bit upset – for the last few miles I had stuck my position and no-one had over took me. As it turns out I had nothing to worry about – at the top of the hill all of those who had overtaken me seemed to come to a complete halt, they had spent all the energy getting up and had nothing to get back down. At this point I was feeling fine so enjoyed the downward run back to the finish…

The last mile was also a toughy, entering the park the route was very bendy and it was one of those places where you can see the finish but are detoured around the houses to add a few more meters to make up the distance. Very demoralizing end to the race, but fortunately that was the end before a 350m lap of a running track and coming over the finish line!

Ignoring the huge hill this was a pretty well organised run – plenty of marshals out on the course which was a bonus – there were quite a few spectators sat in their drives which was nice. No real goody bag but they are normally a disappointment anyway! I had a good time and it was a great little impromptu run!

N

It’s been another poor week of running this week. That’s almost 2 back to back weeks with very little distance in my legs. Poor discipline is what I put it down to, that combined with spending time doing other sports in the gym.

As usual Monday was spin day, a real toughy this week. Jon got a new training cd and it seemed all the tracks were had a fast beat, including the hills. This session certainly got my heart rate up and as normal there was a nice puddle around my bike at the end!. On Tuesday and Thursday I headed to the pool, after 20mins of stretching I managed a 40mins swim before heading to work. I did do a little 40min jog with my colleague at lunchtime, however this was very short and came several days after the last run with him.

Wednesday is serpentine day. 3 parks decided as usual and as usual was pulled around by an ‘ill’ Rich. It was still fairly humid but we still managed an av speed of 7:40mile even with me sulking and getting an 8min section put in cause I was struggling! After about 3miles in I was the closest to bringing my lunch up I have been in months!! It’s amazing how much slower over the last few weeks I have become, the first week we managed an av 7:15min/mi not coming remotely close to that at the moment.

As I write this it’s Friday night and since weds I haven’t been for a run. I hope to fit something in over the weekend of mid distance. Hopefully 10miles or so just to stretch my legs out. That said it’s hot so that is going to be a challenge!

Sunday is the British 10k and whilst I’m not running it this year I hope all that are enjoy it and that it’s a bit better organised good luck all!

N

I very rarely find myself going out and taking it easy. Going at a steady pace and just holding a conversation with my running partner. This evenings serp run gave me that opportunity.

Having raced on Sunday I was always intending on today’s run being a gentle one. I had set myself up to do a 2.5 park (4.5 miles) run at a 8:30-9min pace, a recovery run! As usual I had my arm twisted and agreed to the 3 parks but I wasn’t going to budge on pace. We set off with the correct pack and plodded along at a nice and steady pace. The conversation was easy and I wasn’t finding it too tough, a breath of fresh air from the previous 3 runs all done at sub 7:30 average pace!

About 3 miles in my running partner complained about needing the toilet and as I was happy enough to do the 2.5parks before turning up I didn’t mind cutting the route short and heading back through Hyde Park to speakers corner. We did a short section at the end at a faster intensity which increased my heart rate a bit but other than that a good little 35min ‘jog’.

This jog followed on from a relatively long swimming session in the pool this morning covering over 50 lengths crawl or over 1km. Not since I was a small child have I swam that far, I’m pretty sure I got a 1000m badge having gone up and down the pool at ‘The Bubble’. Sadly I don’t know how long it took me back then but today it didn’t seem too much of a problem and a good routine to add to my training schedule. Plus Baker St Fitness First is a cracking gym and it seems that after 815 or so the pool clears out to only have one or two people in it! Bonus

Till next time.

N

Very rarely do I have a back to back week of sport and fitness but from mon-friday this week I can genuinely say it’s been pretty good.

On Tuesday before tip day I headed to baker st fitness first bright and early to do a fast treadmill 5k and then cover about 400m in the pool. The run went well and I think (with some holding on) I came through the 5k in 20-21mins (no doubt my heart rate was through the roof) with the obligatory 1% incline to make it more like the outdoors. Quick change into my far from professional board shorts and still red faced I was in the pool to cover the 20 or so lengths I wanted to do. As a little treat I went to the steam room then headed in for a standard “fun” Tuesday.

Wednesday was Serpentine night and whilst I has half hoped to swim again in the morning the later night before meant I wasn’t up for it when the alarm went off. I had intended on taking a steady pace about the 8-8:15 min mile kind of level but typical to form I stuck with the chaps I have run with before and clocked a 7:30 average. Unlike the 7min day I did a bit more stretches on Wednesday and writing this on Friday I am in nowhere near as much pain as back after that.

Thursday was my R&R day, nothing fitness related at all and also had the pleasure of visiting the Meat and Wine co. in Westfield for a great meal with Laura – lots of meat, not the healthiest but hey it was good!!

Finally today, Friday. I have had a busy day organised but managed to fit in a very short but reasonably paced swim session. I pushed myself hard enough to raise my heart rate and also upon finding my goggles again I found it much easier to get into a better rhythm! Felt great at the end of it and the rest of the ‘working’ day was to follow…

Sunday I have ‘Kent’s most exciting race’ as the sweatshop emails have reminded my numerous times and I’m heading to Bluewater 10k. Bit hesitant for my time here – it was fairly hilly and I’m not sure whether I will be able to beat my Newham 10k time which was in the peak of my training. That said I should be able to beat my time of 48:52 last year I hope…

Update of the race to follow on Sunday.

N

Every so often I make a fleeting comment about spinning and it featuring as part of my weekly training if I can fit it in and today was another great session.

Unfortunately, I left my heart rate strap at home so went into the sessions sans technology. I wonder whether this is sometimes for the best as I can’t compare to previous sessions and just have to go for it. Also, I have been very lazy this weekend, no long run or anything sporting – aka a rest weekend! As well as resting I managed an early night last night and woke up this morning feeling pretty good – unusual for a Monday!

Today’s session was cracking, I may not know what my heart rate got too but the puddle around my bike was enough evidence for me to show I had put in the effort needed! Brilliant

On a similar note last week I got out my mountain bike and went for a ride. This is the first bike session I have done since being at school and I was a little anxious – how good would I be. At the end of the ride I was confident that spinning and running has helped massively and the transition to biking (at a leisurely pace) was nothing to be concerned about! The only difficulty I had was being able to get enough resistance from the gears on the bike to stop my legs flying off the pedals! Time to start putting the pennies in the jar for a new bike…eep!

Swim and jog tomorrow I think before weds Serpentine session…

Over the last few years my life has taken a dramatic turn. Running in particular has occupied large chunks of my life and from being relatively unfit and overweight I am now fitter than I ever remember. My journey has been quite short but steep, but this in comparison to some of the stories I have read and encountered pales into insignificance…

I commute on the tube each day which, when not blogging, gives me the opportunity to read and catchup on podcasts. I tend to read autobiography’s and having entered the sporting world was pushed towards Lance Armstrong’s – It’s Not About the Bike.  This book should feature on any athletes bookshelf and it would do his book and story dis-justice to highlight it in one short paragraph.  However, if you are ever feeling at a low point in your life this book will show how it is possible to overcome the seemingly impossible and that with self discipline anything is achievable. The other book which I would recommend to any runner is Paula Radcliffe’s – My Story So Far. I did not know what to expect from this book and will be the first to admit how little I knew about Paula and the rollercoaster of a journey she has traveled on. Her running career was far from simple and whilst I’m sure a lot of people out there think ‘well she is obviously just a good runner’ would be amazed at how much training and dedication went into becoming the World Record holder that she is. The title was certainly not handed to her on a plate and I have great admiration towards her and how much she put into her life and running.

As mentioned previously I also use the tube and my long runs to follow a podcast that only started at Christmas. Having followed Liz Yelling on Twitter for some while I acknowledged a tweet pushing the very first Marathon Talk podcast and since that point I have been hooked. It’s a great show to listen too and there audience base is continually growing. The program is presented by Martin Yelling and Tom Williams and it’s the later of the duo who has the most motivational story I have come across over the last few months…

Five years ago, whilst in Lanzarote, Tom witnessed an Ironman for the first time – he had never heard of them before but at that point he decided he wanted to ‘Race’ Ironmans. His overarching goal was to qualify for the ultimate Ironman in Kona, Hawaii. This race takes only the cream of the crop and you have to be in the top percentage of your age group in a select set of worldwide races to be able to compete. Tom set himself a target and decided that this would take up no longer than five years of his life and during that time he would give all he could…

His story is amazing and whilst I’m sure his background in sports science certainly helped, he shows with dedication anything is achievable. Even though he may not have quite reached his own goal I wonder how many people along the route to Lanza he has inspired and are now setting their own goals and pushing themselves further than they ever thought possible. How many people would have seen Tom and gone “well if he can do that then what can I do?”. I have posted before about comments I have received about my own relatively short experiences so can only begin to imagine what it must be like for Tom. I believe all the people out there who are prepared to share their experiences and help others along the way deserve a lot of credit, Tom you are on that list and you can add me to the list of people who have been further inspired by your story.

It’s all still very early in my running career – I still have a lot to learn and a long way to go but whilst there are a few people out there willing to share their wisdom to people far from the elite world like myself I will be happy and in the meantime I am happy to help those that want to listen.

Ironman in five years time when I’m in my early thirties? Ha! Tom – what you think to that…fancy helping me out!!?

N

I have always been interested in running technology, I believe I only really got motivated to keep running because of the Nike+ kit I got a few years ago. Since then I have moved onto the Garmin Forerunner a device I don’t think I could live without now. When I was given the opportunity to try out the MiCoach I jumped at it, having seen promotional merchandise in every running shop and magazine I opened.

I knew very little about the MiCoach pacer, I was aware about some technology Adidas launched with Samsung phones a little bit back but that was it. After a bit of research I was to discover the MiCoach is a Heart Rate Coaching device which logs distance traveled using a pedometer. The heart rate monitor is what brings it to a different audience to the cheaper Nike+. » Continue reading “MiCoach – The review…”