It may come across a bit hypocritical of me to talk about hydration during races as this is one of the areas I am investigating following the Marathon. However, when I’m not running I do try my best to keep my fluid intake as high as possible. I have a few neat gadgets to help (surprise surprise) and also throw some electrolytes into the mix…

Hydracool

This is one of the most impressive bottles EVER. It has a cog in it that rotates every time you draw water from the bottle and measures how much you have taken in. It has a 24 hour timer and you can programme it to say how much liquid you want to consume and it will display percentage info etc. Pretty damn cool and geektastic

Vapur

I got these a few months back and have come in use especially when I have done a run following a commute. I fill up one of these bottles, clip on the side of my bag and by the time I have got to my destination it should be empty and weigh nothing so no hindrance in my bag during my run. They can also be chucked in the dishwasher and freezer the first is a bonus as keeping bottles smell free is a challenge in itself and the later I’m very much looking forward to in the summer as the weather warms and I’m out running in the sun! They come in various sizes and colours and whilst I’m no rambler/climber (insert any other sort of out door sport here) I can imagine a whole magnitude of uses for these handy water pouches.

Nuun (Electrolytes)

I try whenever possible to take at least one of these a day regardless of training regime. They are zero calories and add good salts to the body. I’m not going to preach about knowing the full benefits of electrolytes but for one it forces me on a daily basis to have at least 500ml of fluid as sometimes I need the prompting to not just drink tea! I do believe they have a help with muscle recovery, crucial when endurance training!

On that note it’s probably time for me to take on some H2O

N

I suspect for almost everybody out there training towards a  spring marathon the past weekend saw you out pounding the pavements and putting some big miles in the leg bank. It was no difference for me as I had a 2hr30 run scheduled, the longest to date for 2011.

On Saturday I went for a service with Chris D at the sports clinic. Whilst I didn’t have any serious injuries I’m aware that it’s best to have a massage once a month or so when heavily training to flush out the rubbish that has built up in the legs. One hour later I was out and my legs felt refreshed and ready for the LSR on Sunday.

This weekend was another Training Run organised by Havens Hospice in Southend. Benfleet RC put together a number of routes covering all magnitudes of distances and at 830 in the morning everyone leaves on mass. Whilst waiting in Little Havens there is always an aura of anticipation! For a number of people there embarking on their first marathon this would be the longest run to date and this is a worry. This was me 3 years ago and I know the feeling! Fortunately, these training runs bring people together and allow people to see they aren’t alone!

As mentioned I was out to do 2hrs30 and based on previous runs I wanted to do roughly 8:15 splits if possible. I was prepared to slow it a bit to run with company as I saw no point in travelling to Southend and running on my own! Fortunately I managed to drag 2 runners along with me, Paul and Kanan(?!?!). I have run with Paul before, in fact we both started training for the 2009 marathon for Havens. Since then it seems we have both improved in pace leaving the 9min/mi group we both ran with in ’09 in our wake!

I am fairly confident when I say I pushed them harder than they were expecting. These guys are training for a sub 345/350 and for 18 hilly miles we hit an average split of 8:17. At 18 miles that would put them over half a mile ahead – let’s not forget though it’s all about the last 6miles and not the first 20!

The run was perfect and as 18mile sessions go it was certainly up there with one of the best. Two very good training sessions with havens this year and even though the weather for the  second was grey an dismal the cheeriness of those out more than made up for it!

With the Roding Valley half on Sunday week I believe my schedule has a ‘mini taper’ meaning my LSR this coming weekend is not so ‘L’ – at 90mins I will be looking to do 10-11 miles and just enjoy it!

Hope everyones training is going well and to plan!

N

It’s far too easy sometimes to get caught up in a schedule and not entirely enjoy what you are doing and the reasons why you are doing it. This weekend, in particular Sunday was not one of these times.

Before getting into Sunday I wanted to quickly write about my warmup run on Saturday. At Xmas Laura got a bike in the hope she could come out with me when I was running training. She could be my company on some of those runs where I’m out on my own. On Saturday she joined me on my little prep jog before Sunday’s LSR. We headed to Gunpowder Park in Lea Valley and for 30mins I ran and she cycled beside me! A great way to do those kinds of runs

On Sunday morning, getting up at some ungodly hour (for me), Laura and I jumped in the car and headed for Little Havens in Southend. The charity had organised a training run and as I’m involved in the Havens Runners project as well as having run the London Marathon for them in 2009 and 2010 I went down to join them.

I was scheduled for a shorter run than normal ‘consolidating my miles’ this week and was require to run 1hr20 or about 10miles. Fortunately to cover all bases the Havens team had created routes to cover all abilities and distances.

As more and more runners turned up it was clear that this was going to be a busy run which was nice and at 830, we set off down towards the sea front. Laura was armed with her camera ready to snap away as the group of runners exited the site. The pictures really show how good the turnout was!

This is not the first training run I have done with the Hospice, however it is the first time the weather has been kind. The sun was out and whilst it is still cold it was glorious running conditions.

Forming a small pack at the front Paul M, Neil D, Ian R and I set off at an 830 ish pace up and down the many inclines. However, unlike many of my previous runs here in Southend this felt pleasant. My heart rate stayed low and I could hold an easy conversation – most would say a perfect LSR pace!

At about 6 miles is where I separated from the others in the pack who were carrying on to do an extra couple of miles but just before that I witnessed the spectacular sight of the sun over the sea front from high. It was a glorious sight – far from the normal gailing winds and lashing rain I remember from the past.

The turn around point is on Belton Way which is a pretty big hill. This hill has always been a bit of a nemesis for me. I remember ‘running’ it for the first time in 2009 and it was horrid. This time I would destroy it and with my increased fitness I duly did. That’s not to say it’s not a killer hill but all of a sudden it’s passable! Will have to go try that *mountain* in fattened again soon although I think that is still top steep!

At the top of the hill I noticed another havens runner so dropped back to run with them to the end. I figure these runs are supposed to be with company so what’s the point in running 30meters in front of someone for 3miles! Great bit of company saw the remaining, relatively dull bit of the route fly by and before long we were back at Little Havens tucking into a bacon sarnie

All together a perfect run. No niggles, pains or concerns and a bit of beautiful scenery to top it all off! Thanks to Havens for organising it. I hope some of the other Havens Runners enjoyed it as much as I did!

The afternoon was spent in front of the tv. I put on Chariots of Fire which I had sky+’ed months ago this followed by Spurs V United, a roast dinner and bath topped off what was to be a lovely day all around! Shame it can’t last and it’s now back to work again…

Till next time

N

Just before Christmas I managed to strike lucky and get my hands on a Motorola Defy to play around with. Due to a bit of fortune and good luck I got into discussion with a guy from Vodafone who is also a keen runner and has a personal project which he has set up, http://peoplerun.net/. This is very similar to my site, Havens Runners, and he was happy to send me one of these phones to play with.

Branded as ‘rugged and waterproof’ this Android phone seemed the perfect phone for British weather and also a sweaty runner like yours truly! Charged and armed with a couple of running apps over the last few weeks I have seen it through its paces. I added both the Endemodo and Runkeeper apps and tried them over various runs and scenarios – I also threw on a few tracks to listen to whilst running – albeit a very very limited collection (including the classic blast from the past We Built this City).

I love the fact that I didn’t have to worry about getting this phone wet or damp so I chucked it into my pocket or held it whilst running.  Basically,  I just went for it and hoped it would indeed live up to its ‘rugged’ reputation – which it did!

The screen is the same size as my iPhone and the quality much sharper (just to remind you I have the very dated 3g model, not the 4). The phone is MUCH smaller and lighter than most phones that run android or iOS.  It was barely bigger than my old nano and the phone could obviously take the task of a phone (shocker!), music player, camera and GPS and running distance application.

What was the verdict of the running apps?

As I mentioned earlier one of the first things I did when I got the phone was to load on some different apps. I’ll be the first to admit that my knowledge of what was available for the Android operating system was very limited having only really looked at apps for my iPhone. However, it didn’t take too long to find out that both endemondo and runkeeper both offered versions for this phone and away I went.

Anyone who follows this blog regularly will know that I would never go out without my Garmin so I have been able to compare the app data with what my watch displayed and on the whole the results are pretty respectable coming in very close in distance to the GPS watch data.

What has to be constantly remembered though is these apps are TOTALLY free, unlike my very expensive Garmin. The phone will also give me a map to see me home when I get lost whereas the best my watch can do is give me a compass. This phone has much, much more functionality than the watch!!

I loved this phone, so much so I would seriously consider it for my next purchase over the iPhone. The size, coupled by its relative price, replaceable battery, durability and great screen resolution makes this phone actually pretty smart. Plus its substantially cheaper than its Apple rival! If you are a runner and want a phone to match your lifestyle without worrying about damaging it then this is the one for you! I know a lot of people run with their iPhones or similar phones by wrapping them in a sandwich bag or equivalent but this is not necessary with this phone meaning you can actually use it when you need to without the added hassle! As one of those people who have tried the sarny bag method in the pouring rain it was a refreshing change not to have to do it with this phone!

Go get this phone it rocks! Cheers Vodafone for sending it out to me, you may have just got a customer out of it too!!

At the moment it seems not a day goes by without there being a new running app being released or brought to my attention. I can now name 6 apps I’m aware of for the iPhone and a number of these have been successfully ported to Android and some even to the Blackberry. The big question seems to be do these apps bring the demise of the GPS watches which are commonly attached to runners wrists?

Without much thought I suspect for the beginner runner this is a definite ‘Yes’, the Gamin/Timex watches are typically expensive pieces of kit. If you don’t know someone that has one I think you could easily not know about them or be put off by the cost and ‘scare’ factor. Whilst Garmin is a big brand it is nowhere near that of Nike and as I sit writing this post I know that almost 1 in 4 of the people I know has an iPhone or Android based phone meaning they can pick up a competitive app for practically nothing.

I have reviewed the Nike+ and Adidas miCoach apps previously on this blog and both offer a great foundation for the runner at a maximum price of £2, or so you initially think. Since getting my iPhone many years ago it has barely left my side, it allows me to stay connected on the go, check emails and write blog posts! Now it could come out for a run with me, but it doesn’t – why not? Even my 2 year old phone is worth a couple of hundred pounds and replacing it would cost more like £500. I wouldn’t dream of putting a laptop in my back pocket whilst running (ignoring the logistics of course!) and my phone is just that. I am a big sweater and also I’m not just a fair-weather runner, when it’s raining I can still be found running and I’ve yet to be presented with a casing I trust in rain, snow and sweat conditions. I know for a fact, even though the iPhone maybe preloaded with Nike+ you will get little help if your phone dies due to water damage! The other big thing is the iPhone isn’t the smallest piece of kit and logically it can’t sit in a useful place to see statistics. Some apps have integrated a voice split indicator, very useful but it’s not available when you instantly want to see it. Come mid run (and I have witnessed this) it’s amusing to see people fumbling around hoping to hit buttons on their arm before giving up, detaching the phone playing then reattaching the device.

What I have to constantly remind myself is I am biased, I have already gone out and got an expensive Garmin so can’t really compare. If I didn’t have the watch and was starting running today I think there is a good chance I wouldn’t have bought one. Finding it difficult to justify the expense possibly opting for an app and making do with my old Polar Heart Rate monitor. I would accept a level of inaccuracy but wouldn’t know any different and I suspect by now I would have upgraded my phone just for this reason. However, which app would I be using? I think that’s for a separate ‘to follow’ post as otherwise once again this post maybe of dissertation length.

I would love to run a test on new runners to find out how people use these apps, I suspect that on the whole Nike will have got it spot on with it’s simplicity for new runners but fails to be of much use to those who need to dig a bit deeper into the data, it provides an app to use on the phone but not online. The adidas unique selling point is the coaching partner but how many people will bother with that – especially when the app is free! If you had to pay for the app it would possibly have a similar effect as paying for a gym in forcing you through financial guilt? The app I played with today (review to follow) seemed much more tailored to people who used Garmins. The website had lots of graphs, stats and information, the developers are clearly thinking for the future by offering API’s, widgets etc (something Garmin still lacks) stuff a coach or dedicated runner can analyse when they return from a run.

Would I stop using my Garmin? Not yet, I can be reasonably careless with it (although i shouldn’t as it is easy to forget how much it is worth!), it can take my heart rate and most importantly I can look at it easily whilst running. I can set up screens to show all the information I would ever need and by just lifting my arm I get these figures. Simples

N

Whilst I may not have done any LONG runs this weekend has been very running based!

On Friday evening I made my way to Oxford Circus on foot via the longer diverted route. My watch again seems to have played up, however it appears to have logged at 6.4m and I reckon there is a chance of 1/2 mile extra. I got a little bit ‘lost’ once again, failing take the correct left turn I ended up at Fleet St before doubling back on myself. It was a good run, respectable pace and all felt good.

Saturday morning was to be one of those hard runs. After about 6 miles my brain started to tell me to give in, call it a day. Niggles appeared in my right knee, left knee in fact there seemed to be pain wherever I thought about, I got slower and slower and just wasn’t enjoying the run. At 8m I decided to throw in the towel and head back home for the final mile. 9miles eyes bloodshot, I didn’t look or feel good but at least I got a jog in!

A few months back I put my name down to be involved in one of the drinks stations at Nottingham Robin Hood Marathon. Organised by Tom Williams and Martin Yelling of Marathon Talk we were to take the mile 19.5 drink station and turn it into ‘The Motivation Station’.

We left for Nottingham Saturday lunchtime, the chaps had organised a BBQ at the campsite that night, this was a good laugh and great to meet some other marathon talk’ers! There was to be a morning jog on the Sunday and as it was promised to be a slow one I joined. At 7 we left the campsite to start a new route. Heading along the River Trent and into Nottingham we passed the Notts Forest ground before heading up and crossing the finish line. We then plodded back and ended up doing a 7mile jog at av 9min/mi, hardly a recovery run but hey it was enjoyable to be somewhere new with different company!!

After we packed up the tent we made our way over to the National Water Sports Center and started unpacking crates of Lucozade and Water, our volunteer work was beginning and about 2 hours after arriving the first of the runners would start trickling through before the peloton finally arrived, at this point the runners came through thick and fast. The point of the station was not just to supply fluid it was also to help push people through the hardest miles of the marathon and I think we may have done that, as people came through the station they left with a huge smile, impressive especially so far into the run!

I had a cracking day, it was good to be able to give something back as I’m normally the one taking the bottles off of people. It once again made me think how much organisation and preparation goes into something like this! Fortunately the weather was kind for us for both days which made the camping experience all the better. Sometimes it’s nice not to be the runner and be the spectator

Till the next time!!

Neil

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

Following on from three consecutive days of running I made the most of my free Saturday and the glorious weather to go out for a jog.

Laura was out for the day at an event held by Liz Yelling. After a morning of household DIY involving undercoating 4 doors whilst it was glorious outside, I donned my shorts and grabbed my Oakleys and headed into town.

Dumping my kitbag in Baker St gym I set off towards Regents Park after a lap of the outer circle I headed inwards to try find ‘The Hub’ where Laura was. I failed miserably with that running around the inner inner circle numerous times – eventually after revisiting the same ‘You are here’ maps about 5 times I gave up – tracked back to the outer circle and came in after London Zoo. I wasn’t overly bothered about times or distance today so when in the corner of my eye I saw three Giraffes I got my phone out and snapped away, a rarity for me!!

Plodding onwards I eventually found The Hub then left Regents for Hyde Park. I was trying out my new camelbak waist belt with water carrier so had plenty of fluid with me today which was fortunate as it was so toasty!!

One lap of Hyde Park/Kensington Gardens eventually took it out of me. I struggled today much more than a number of sub 13miles which I have done. I can put this down to the heat and to an extent poor fueling before I started. Whilst I did take on an energy drink I didn’t each much which left me feeling quite weak by the end.

If I’m totally honest though I wasn’t too bothered. I managed a reasonably long run in the heat on the back of a 7/6/4 day meaning in 4 consecutive days I ran just under 30miles injury free.

Spinning day on Monday which I’m looking forward too as always then swim Tuesday, Serps Wednesday…Lets hope the sun stays out so I can possibly get another run in somewhere, maybe Tuesday lunchtime…

Till next time

Schedule listed having to do 3 miles at 8min mile pace, before heading out I was a little sceptical about this. It has been a while since I have done any threshold stuff due to knee problems etc but was willing to give it a whirl.

Being only a short distance I knew I’d be able to cover it over a lunch break so just when my stomach was telling me to eat lunch I went to get changed and head for a run. Not one to do much in the way of warmup I set off at a fast pace and plodded on for 3 miles. As it turns out I had nothing to worry about clocking in sub 7:30min miles for the first 3 and then after forcing myself to slow down a bit for the final mile an 8:08min/mi. I actually felt pretty good which is a result and I’m happy

See mile splits

12mile at a reasonable pace at the weekend. Certainly not race pace but faster than the scheduled long slow run speed.

Not sure what the weather will be like still next week as it’s soooo temperamental at the moment!

Till next time.

N

Having suffered from a bit of a dodgy tummy on Tues night and during the day weds I was slightly apprehensive about this run but as it turns out baring a moment about 1/2mile from home there was nothing to worry about.

Legs still feeling quite heavy I set off from Stratford to home which is 5 miles. Fortunately unlike the last time I did it the rain held off and the weather was quite nice – also following the clock changes a few weeks back it’s much nicer running at 7pm and it still being light. The sched said 6M in 58mins which I did. Guessing that’s a 9:30 pace and I certainly was under that.

Long soak in the bath following that and an early night. Thursday was the longer run of the week and it was going to have to be a morning run due to eve commitments.

Reasonable run, heart rate quite low – nothing overly challenging.

N