Manchester 2015 : Training complete

Well almost……i am supposed to run 4 mile tomorrow but with my traditional pre-race day lay in and traveling it might be tricky to fit that in. So bar that, I have completed every run of taper week three.  So that is almost four complete weeks in a row! Which is fantastic on whats been my most injury interrupted marathon training to date.

So how has it gone…..well the simple stats are as follows :

Runs : 1068 miles out of a target of 1292 (83% of target)
(This works out as an average of 59 miles per week and does not include the runs              completed during the two weeks when things were really bad, injury hit hard this year)

Core sessions : I completed 41 core work outs – which is a huge improvement for me and a massive step in the right direction.

Speed work : I completed 10 speed sessions, which nowhere near enough.
A lot more work needs to be done here.

Walking : I walked to and/or from work a total of 83 times since training began, covering    212 miles, which is a fantastic effort and great work on a low impact exercise method often overlooked (see here)

There is nothing more i can do now, but write up a to pack list, pack, print out anything i need to print and then off to bed ahead of tomorrows journey to Manchester.

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Some inspiration

There lots of great inspirational speeches, quotes and videos there. Some like to read Rudyard Kipling’s ‘IF’ (see here) others enjoy watching Al Pacino’s speech from ‘Any given sunday‘ and others love the London Marathon theme tune.  I recommend all three by the way, they are all fantastic.  Personally, i love the quote ‘With hope in our hearts and Wings on our heels‘ from Chariots of Fire, two things all runners need particularly if you are running the marathon.

But the best source of inspiration is yourself,  IF you have been wise and completed your training, you are true runner.  And with hope in your heart, determination in your mind and wings on your heels……you will conquer those  1,660,032 inches that make up the marathon.   You’ve made your sacrifices, giving up time with loved ones, time with friends and put running ahead of work and study.  Now it is time for you pay them back, to line up at that start zone and give everything you’ve got until you’ve crossed that finished line.  And when you do that, with nothing felt, having giving your all, you’ll know you’ve paid them back and you’ll be a marathoner my friend!

Run smart, race well and finish strong! –  Its time to go and take on Manchester!

#KeepRunning

Twitter – @SJPC14

SmashRun and Runners World – SJPC14

Interesting reads :

Athletics Weekly :Expect domestic battles at ASICS Greater Manchester Marathon

Manchester Evening News : Everything you need to know about the race

Manchester 2015 : Taper week 2

manchester pace bandTaper week two, brought me the completion of a third full week of training, for the first time since January.  Things are still not 100% but there have been a couple of runs were i have returned home and had to think about whether or not my right shin had caused me any major problems.  Things are looking positive, or this could be the eye of the storm……hopefully i am healing up just in time.

I finalised my custom pace band,  which you can see at the top of this page.  Its ambitious but if i can complete it i will have my goal and set a 20 mile PB along the way.  Something which seems daunting, but then i remind me myself that in the three times i have run the Trimpell 20, i have never actually raced it….. So i need to put that fear to bed, before the big day.

This weekend was a huge weekend in European marathon circles with the Brighton , Paris and Vienna marathons all being run.  So twitter has been awash with stories and pictures from all over the place, making you want to get out there and do your thing! Thankfully, in some ways, for me there is just one week to go now, for those in London you have another two weeks of marathon news to get you motivated.  And how can you not be motivated when you see so many running such amazing races,  in what appears to have been fantastic conditions.

Meanwhile in Preston, it has rained for most of the day, meaning that i had my first run in miserable conditions for a few weeks and in some ways that’s probably a good thing, the mental strength that comes from that will help.  But there isn’t much joy in a 13 miler facing wind and rain…..although when i finished it, it occurred to me, that’s the last time i will hit double digit miles before the big day!! Eck! scary darey!!

Aside from the required 54 miles, i completed three speed workouts including two lots of 8*100m and one lot of 3*1,600m and i completed three core work out sessions.  Although my body is become used to the core work i have been doing, so i need to increase that from next week i think.

The Big day, one week to go!!!!!!!!!!!!!!!!!!!!!!!!

So its finally time to start studying the race route and i have noticed a few interesting things.  Firstly there is a hill towards the end of the 11th mile, it goes on for 1,271 metres so it is the kind of long gradual incline that can take a runner by surprise and knock them off their stride.  I am thinking that i might tackle this , in the same way that i tackled the hills of Wales last year and ease off this point.  Particularly as it is then followed about 7 miles of gradual decline…..Granted the hills in this race are nothing to be scared off, but over the course of 26.2 miles even the slightest incline can take its toll.  I remember the Edinburgh marathon, which previously held the title of being the UKs flattest marathon, was in fact quite demanding in places, so i wont be taking this hill lightly.  Additionally, after the seven miles of gradual decline, the race finishes with six miles of gradual incline which almost certainly finish off those that have pushed too hard in the race to reach this point.   So i think i might need to be ahead of plan , when i reach this point, that way i can limit the impact of this incline.  Finally, the finish, is a bit funny.  You turn a corner then have just under 200 metres of straight, so my plan is to make a note of the were the final 100 starts and using the beginning of the home straight to move up the gears to a sprint finish over the last 100.

So its…..stick to the plan for 12 miles, easy on the hill (not too easy mind) speed up between miles 13 and 20 and then stick what i am doing (hopefully that being, me ahead of the plan) for miles 20-22, then go use up every last big of energy till i have crossed the finish line.   What could go wrong……. #GULP

manachester marathon course profile#KeepRunning

@SJPC14

Manchester 2015 : The first week of taper

manchester no

The first week of taper brought me my race number 2741, so almost a 14…..which is good but an uneven number which may be bad…..but in reality it doesn’t really matter what number i am, just that i have one and its arrived……..its on…gulp!

I also completed a full week of training for the second time in a row, which is the first time since early February that i have achieved that which further highlights how bad things have been this time out.  I also completed two core work outs and two speed work outs, so it was a good week.

I have also made use of the Asics ‘Pace your Race‘ offer, which allows you to create your own pace band, which not only will they create and print for you.  But also they will create a map based on your pace band.  Allowing any spectators you’re bringing with you to see when you will reach certain parts of the course.  This is the first time i have come across such a thing and its free, so i thought why not.  Its a great idea, i hope other big races start doing the same.  Just need them to start providing free photos then races will have got back to been good value, we do play a lot to enter these things after all.

In slightly more interesting news i made an interesting discovery.  Whilst searching around for a better run analysis tool than Garmin Connect, which lets face it, is slow and poorly designed.  I came across SmashRun , which is a running analysis tool created by runners, is free and works with a number of running devices and apps (so you can simply transfer over any runs you’ve recorded on sites such as Garmin Connect).  The design and layout of the site is fantastic and you can customise it, even changing the colour theme using their currently selected favorite user picture submitted via Facebook (Which at the moment is from some sort of zombie race) should you wish too.  The level of detail they provide you with is fascinating with a dashboard ‘one page’ display style allowing you to easily see your personal bests, total miles run, number of days of consecutive runs, runs split by AM and PM , your average training pace, your average run length and a whole host of other great stats.  The site also features a feedback form where you can submit ideas for development and as i found out, the developers are happy to discuss your ideas about the site on Twitter.  So I fully recommend this site, it is free to sign up, simple to use and very informative.  If you are a running geek you’ll will love it.

Here’s a screen grab…..

smash run screen grabIf you sign up, as with here, twitter, runners world and garmin connect i am on as SJPC14.  Feel free to say hello.

And another discovery if you are in England or Wales you will find some great canal maps  here allowing you to see what is along the canals and which ones that be walked (run).

#KeepRunning

Enter the taper

enter the dragonSo the training is over…….well the main bits…..there is just the three week taper left to go and here is my over due training up date.

To say mesocycle 2 has been tough would be an understatement, it was incredibly frustrating and hard going as i failed to shift my shin issue.  Which left me wondering if perhaps that first injury which cleared up after four days was a shin splint, but the second injury which came after i completed two full weeks of training was / is perhaps something more serious….. i am not sure but i know things are still not perfect but mescocycle 3 went a lot better (soooo behind on blog updates!).  This has been by far the most injury interrupted marathon training programme i have ever experienced.

So mesocycle 2 went so badly that i only completed 72% of the runs that i was down to do and if i hadn’t had the two weeks in hand, from starting training early that would of been even grimmer reading.  This left me going into mescocyle 3 having completed 81% of all planned training.  Meaning it would now be impossible for me to meet the minimum 85% target for my training programme to be truly affective.

Mesocycle 3 went a lot better, not only did a secure a 6:51 average pace 20 mile race PB (see previous post) but also i only dropped 7 runs completing 80% of all training miles i was down for.  So now i have run 908 of the 1,146 miles i was down for giving me a total percentage completed of 79%.   But i am not going to get to down about things as my times in Wrexham and Trimpell put me on course for sub3 and i have been doing a lot more core work than i have during past training programmes and i have start getting back to doing speed work, although i took the last week off from that to aid my recovery from Trimpell.   Additionally i am walking further to and from work (2.6 miles each way) than previously and i have the work that i have been on trying to improve my running form.  So hopefully all these things will come together on the day.

So the taper begins tomorrow with a 70 mile week, then a 54 mile week and finally the race week of 36 miles….. I might sneak one of two extra miles on to my long run.  For example i am down for 17 this coming week, but i think I’ll do 18 instead and for the following week i am down for 13 but i am tempted to push it to 15.  I know it wont make too much of a difference at this late stage but it might be good for my confidence.

I will continue to get in core work aiming for three sessions a week and i am going to try and get in six more speed sessions.  Oh and hopefully one more session with Helen Clitheroe. 

Then thats it….. heck!! Its feeling very real and very close! And my mind is a whirl of yes you can do this and ooh im not going to do this, i’ll come close but i wont do it……..

@SJPC14

The Trimpell 20 2015

homer-dohFirstly apologies for my lack of updates, Ive been pretty snowed under with work and uni and there wasn’t too many exciting things to write about as im still not 100% fit more on that in my next post which will come soon…… However……. This Sunday gone (22/03/2015) was the day of the Trimpell 20, this 20 mile race sits perfectly for anyone planning a spring marathon and a race i set as my marathon dress rehearsal day.

The race is held in Lancaster and boasts a 99% traffic free route with only a few slight inclines, making it very much a perfect test run for your marathon.  Also it starts and finishes on a race track, which is pretty cool.

Arriving early for a change, mainly as i was giving a guy from work a lift to the race, i had plenty of time to warm up , check out the finish route and take in the atmosphere.  Over 500 hundred runners had turned out, the majority of which would of no doubt turned out to prepare for a marathon.  It was sunny but there was a slight breeze, perfect running conditions and despite still not being 100% i had taken the day before off training and i was feeling good to go, with a plan of running an even pace of 6:50 pm , which would get me just under the 3 hour mark over the marathon……if i can manage it of course!

As we lined up at the start i remembered i had forgotten to set my Garmin…..panic struck this could be a disaster…..luckily the race was delayed as the organisers kindly waited for two other runners to finish getting their numbers and this gave me just enough time to get a signal and set my watch, i was now ready and then we were off. Using the inside lane of the track i made my way up the field as we looped the track one time before heading off out onto full race course.  My Garmin telling me off in the process beep beep your going to fast dummy……it didn’t use those words and i did kind of ignore it completing the first mile in 6:35.  I then eased off and found myself along side two chatting runners talking about the various marathons they had done and with my Garmin telling me i was on pace i decided to stick with them and sure enough i passed miles 2 and 3 exactly on 6:50 they were great pace makers.  But sadly we were then joined by two other runners, which caused one of my adopted pace makers to push on ahead.  I was then left having to try and pace a speed i had never tried out before by myself.  Note always try out your marathon pace in training!!!!!!

Any way what followed was a load of miles that were either below or above the 6:50 target, as i caught up to the one that pushed on and occasionally eased off.  A pattern that lasted for a few miles before i latched on to the woman, who according to the marshals was the second placed female, so i figured id pace her for a while.  But after just two miles she eased off and i was running alone, this took me to around the 13 mile point, where i was joined by another runner who seemed to be pacing me, every now and then trying to get a few yards on me, for to me to then pull him back in.  It was good to have the company but i was recording a lot of miles over the 6:50 target which was worrying.

At mile 15 i pushed on a little recording an average pace of 6:38.  I completed mile 16 in 6:55, yet recorded a high pace of 5:15 – im not sure when – but i lost my shadow with gave me a confidence boost. I continued to push but my pace must of been all over the show with mile 17 covered in 6:50 with a high  of 5:12 and mile 18 covered in 6:52 with a high of 5:53.  I suspect with the 5:15 and 5:12 paces i had made great use of the down hill sections.

I then reached mile 19 and feeling good and feeling strong, i kept pushing passed a number of runners and seeing several runners ahead of me were in reach.  So i again moved up another gear, covering the final mile of the race in 6:33 my fastest mile of the whole race and securing myself a 44th place finish with an average pace of 6:51.

The 6:50 plan , had kind of worked although clearly i need to practice this pace more often.  Despite my injury issues, i finished this race feeling strong, it was a PB but i have only ever used this race for marathon practice, so im not sure it really counts.  But it is interesting, if i can finish a 20 mile race with a 6:33 final mile, is 6:50 too slow of a pace plan for the marathon, but then if i run 6:50 for 20 miles, i could cover the final six miles of the marathon at quite a fast pace perhaps……. hmmm plans are formulating!!

Trimpell 20 in numbers

My time 2:16:58 – A PB of around 10 minutes – Splits first ten 1:08:04 , second ten 1:08:56 – both times faster than my 10 mile PB ( I need to run a 10 mile race at some point!!)

Total finishers : 530 – 61% (321) males / 39% (20) females

Winning time : 01:53:49 Male / 02:10:40 female

Average time : 02:54:28 Male / 02:57:16 female

Last place : 04:14:48 Male / 04:48:00 female

Pace wise just 9% of runners compelted this race with an average pace fast enough to dip under 3 hours.  How many of those 9% could of run another 6.2 miles at that pace i dont know, after all many could of been like me and simply practicing their marathon pace, but no doubt some would of been racing the 20 miles. This again highlights the challenge of the sub3 marathon.

Route :

https://connect.garmin.com/activity/embed/727543200 http://www.runningahead.com

/scripts/maps/5e9cae7152fe4b4eb6b7ecda4f3d06fa?unit=mi

Runners world review page : Trimpell 20 Event rating

My splits (Ignore the final time and this distance covered, this was a a 20 miles and i didnt stop my watch stright way nor did i start at the front…..so that does slightly affect things)

trimpell 20 splits

#KeepRunnig

Village Bakery Wrexham Half Marathon 2015

In my last post I reported how I had planned to take a couple of days off to try and shift a knee niggle and a bout of shin splint. Well that turned into four days, followed by an 8 and 16 miler, day off and a 9 mile run. Things seemed to be going well. But then I attempted another 9 miler, this was Wednesday (11/02/2015) but this time things didn’t go so well. As shin splint bit back with vengeance result in me cutting my run short and taking the decision to hold out till todays Village Bakery Wrexham half marathon in a hope that things had settled down enough for me to attempt to go sub 1:25. A key indicator if you want to run a sub3 marathon.

Well this morning, I could feel the shin splint, it was still sore and I was still on anti-inflammatory gels to try bring it under control. The result was, I lined up in Wrexham knowing that there would be pain….

Thankfully, it was not as bad as I feared but it did give some discomfort for the first five miles, then suddenly the feeling full movement returned to my leg and for the rest of the race I was able to run , as if injury free. In side , I was smiling a lot when that happened.

SO how did the race go ? Well this was my first race using a Garmin watch and I had set my virtual pacer to 6:25 as this was closest to sub 1:25 pace I could set it, with the watching seemingly only allowing you change the seconds by 5 seconds at a time…..bit of a pain that really!

The first mile started off well and I completed it in 6:20 , so a little fast but close enough. Usually I fly out of these things and cover the first mile at 5k pace to spend the next two miles settling back down the correct pace. So I was pleased with that. However the next four miles where all completed at over 6:25 pace, with mile four the slowest at 6:40 pace.

SO I knew I had work to do and I aimed to finished ahead of pace for the next couple of miles, and with the exception of mile 7 which was completed bang on pace at 6:25, but I reached mile 10 having regained my lost time. Now I am not sure if it was because this was the mile that I took my SIS gel and that, that slowed me down or if it was because I came across a couple of slight inclines but mile ten was another slow one, as I completed it in 6:35.

Knowing I didn’t have much time and that the miles where running out I picked up the pace once more, competing mile 11 in 6:25 and mile 12 in 6:27.

Then came the final mile and a bit and I really did give everything I had left reaching the 13 mile marker in 6:08 my fastest mile of the race!! Over the final, section of the course I was still pushing it, I could hear feet pounding behind and see a clock ahead of me, so I kept pushing, and every time I heard those feet come pounding closer, I sped up then finally I moved into a sprint crossing the line in 1:24:25 a huge PB!! And im still smiling about it!!

—-

The race, this race has had some bad press in recent years. But this year a new team was managing it and it went without incident, there were plenty of marshals about , plenty of signs, plenty of drink stations (3) and plenty of fruit bread for all at the end. There is a lot of parking, but unlike me turn up before 10:25 otherwise you will have to park down the road. There is a bit of a walk from race HQ to the start, but if you use it for your warm then its not an issue. The route is just as flat as they claim, this is very much a PB course. If you get a chance, run this race, its fast and competitive at the front but the flatness is also great for runners of other abilities and first timers.

And in the video at the top of this post you’ll see my sort of glorious finish, im on at 14:03, enjoy.

In regards to using the virtual pace, what a great tool!! but boy did it work me hard. I doubt I would of got the time I got without mind you I am now feeling very sore. But very pleased, so it was worth it.

And for the first time ever…..here are my splints :

wrexham HM
Oh and im on Garmin as SJPC14 if anyone wants to connect , feel free.

@sjpc14

Splurges, niggles and Burnley parkrun

the splurge

Splurges

January is a great time for the endurance sports enthusiast, as the cost of over priced sporting goods comes tumbling down. Allowing us to justify our purchase of possibly needles but must have products at fantastic prices. Taking advantages of the sales, Ive added to my collection of 1000 mile socks, you really cant beat them, throwing away several worn out pairs and bringing in four brand new comfort filled pairs. I have already worn all four pairs and they are as good as you would expect, this is brand i trust to make a quality product.

After advice from a chap on twitter, who goes by the name of @FoxyDavy and who has run over 200 marathons i splashed out on a pair of SealSkinz gloves, that claim to be waterproof , windproof and most importantly warm yet breathable. Which is exactly what i needed as the only feature of my karimoor gloves seems to be that they are gloves. And after two years of returning home from cold runs with frozen hands i decided its time to get proper gloves for the truly cold nights. So far i have warn these on two runs, they are certainly windproof and warm and as soon as i have warn them in rain, I’ll let you know how they stood up.

Finally, the big one……I have bought a Garmin Forerunner 10, which was going for a knock down price of £70 on Amazon, so i could not resist it and before one my friends could respond to my text questions about the product i have already bought it…..oh well. I have completed three runs with it and i find the virtual pacer an invaluable training feature that will no doubt improve my running, whilst ensuring that i do not slack off or over do it. A fantastic buy for the serious runner and if you can justify the price to yourself go for it. Three runs in, i already can already tell what a valuable tool this will prove to be.

Niggles!

In my last post i mentioned my fight with a bout of shin splint, well its still not 100% cleared up, despite this i have run every day for the last 20 days and picked up a knee niggle. A slight twinge about the right knee. I suspect, it because of how i have been running to compensate for the shin splint. In both cases, the discomfort and any pain vanishes after just 10-15 minutes of running, suggesting that neither injury is a serious injury. And the fact that i have completed runs of up to 22 miles over the past 20 days with any reaction or serious injury occurring backs this up. However, today (Tuesday 3rd February) i working from home and tomorrow i need my car for work, for a meeting out in Rising bridge, a middle of nowhere kind of place. So i have decided to give myself an easy week of running including taking these two days off running, moving this weeks planned running schedule over to next where it fits in with Wrexham Bakery half marathon i have signed up to.

The reason being, that this Sundays long run, is just 16 miles, which means if i complete all the runs scheduled for this week, next week, except on the Sunday where i will run the half marathon i will only loose 3 miles, as opposed to 11 miles i would loose if i stick the training plan , which has me down for 24 miles next week. So its time to cash in one of my weeks in hand and hope that it a) helps me recover from this niggles and b) leaves me fresher for next weeks half marathon where i really want to go sub 1:25 the first indication that a sub3 marathon is in sight.

The Burnley parkrun

As part of my quest to run all my local park runs, in a row, in 2015. Last weekend i head off out the door to Burnley, to run their parkrun……..I guess you saw that bit coming.

As per tradition , i set off late arriving at Towneley Park, Burnley, at 8:52. Luckily this is a parkrun with a massive car park and toilet facilities right near to where the parkrun starts. Which was fantastic for me, although you do need to pay to use the car park.

So i had arrived, i also had forgotten my watch and missed the pre-run talk…..two slightly disastrous things for newbie to the run. Also this run in corporates a few section of grass running and not owning any trail shoes, i knew i was in for a tough run. Finding myself having to slow down on the grassy sections was a pain, but better than falling over and without my watch or a real idea of the route, i prevented myself from over doing it. Which in hindsight was probably a good thing completing the run 20:35, which although is some way off a PB for me, is a fantastic tim.

The parkrun in Burnley is well set up and everybody seems friendly enough, the grass sections are a nice reminder of cross country running and the route is very flat so idea for first timers. On a sunny day, i imagine it would not matter if you wear trail shoes or not but park run is an event not a race, so i guess it does not matter too much either way.

Training update

So i am three weeks into mescocyle 2, i have completed 23 runs, covering 214 miles. Although i was supposed to cover 26 runs and 256 miles at this point. So niggles have cost me 42 miles. But i am without serious injury and there are still 10 weeks to go till the big day and i am using one of my weeks in hand.

In addition to pounding the streets i have completed 2 speed work outs and 14 core work outs during mescocycle 2, which i am fairly pleased about. I still need to be doing more speed work but i am pleased with the increase in core work, which has been aided by this 30 day core challenge here :

30 day core challengeOne other new product i have obtained, but not mentioned so far, is a Fitbit activity monitor, which i was given at Christmas. It is not the most sophisticated gizmo but as well as monitoring my activity and calories burned it is also monitoring my sleep. And it is proving a very handy tool to ensuring i get enough sleep and take on board enough food and water to compensate for the work outs i am doing. So it is proving to be a valuable little tool, each has seen more eating and drinking a lot more that i was. So i cannot really complain about that.

In other news

I found this great running watch comparator tool, courtesy of DC Rainmaker

Womens Running : The Basics of Foam Rolling

A great video from kinetic-revolution.com, of Haile Gebrselassie Running in Slow Motion – which is great to study

And finally a great tool from Run England, allowing you to find running groups and clubs near you can be found here

@SJPC14

Mesocycle 1 – Endurance – Complete

Ron hill then and nowSo i am now in the second week of mesocycle 2 and i thought it was time i gave a long overdue update on how mesocycle 1 went.

This first cycle of training is all about endurance and building it up…… and as expected, and as per my previous step ups in training i found there first three weeks quite tough as my weekly mileage reached a peak of 78 miles and I started running seven days a week. Both firsts for me and both challenging physically and mentally, in fact by the time i got towards the end of this cycle i picked up a shin splint injury.

This is an injury i have had before, so i knew it could mean up to two weeks without running. So i acted quickly, i instantly stopped running, i got some ibuprofen tables, some deep relief gel and for the first time ever i applied compression to a shin splint injury. Now i wasn’t popping pills constantly, i would take a couple in the morning and again in the evening, before removing the strapping and applying the gel at night. The result, five days later i was back running, i had only missed four days of running the last two days of this cycle or training and the first two of mesocycle 2. By far the fastest i have ever recovered from a shin splint and i suspect it was all down to my rapid response to the injury and the compression. That said, i am still not 100% but i am pain free which is a good sign.

Out of the 30 runs i was scheduled to run over this first phase i completed 26 despite the injury and Christmas commitments. Covering a total of 374 miles out of 422, around 89% of all the planned miles. The minimum target being to complete 85% of your training. So a good, but not perfect start, however i still have my 14 days in hand so i am sitting pretty.

The biggest downside is that i did not manage to fit in as much speed work as i should of and wanted too and i also got slack with my core work. However of late i have made up for that, fitting in at several core sessions each week, i just need to get back on to the speed work.

mesocycle1Although ending on a positive note, i have booked two pre-marathon prep races. The village bakery half marathon, in Wrexham, in February, were i will aim to go sub 1:25 for the distance, a key marker for someone wanting to go sub3 for the marathon. Then in March i am off to Lancaster for my third outing at the Trempell 20 which sits four weeks before the Manchester marathon thus making it the perfect preparation race in which i can test out the sub3 pace of 6:50.

So its onto Mesocycle 2 – Lactate Threshold + Endurance

The 2014 sign off

WP_20150106_004As with every amateur and professional sports person, a year cannot come to an end without thinking back and reviewing how things have gone. The most common questions people ask themselves are have i progressed, did i achieve my goals and what i am i going to do next aand i am no different.

So how did 2014 going for me……………

Well the big event was of course, the Wales marathon 2014, which i took on using the Advanced Marathoning up to 70 miles per week training plan. The marathon which claims to be run over the UKs toughest route, contained 12 hill climbs and 14 descents. So to prepare for it i introduced hills into pretty much every training run, the bigger teh better and took in several hill repeat sessions. I even sought out and found routes that would incorporate much tougher hills than those i would face in Wales to ensure that i was prepared as i could be. The result a huge PB of 3:12:46 down from a time of 3:31:33, achieved in Dublin, in 2013. So that was without doubt the high point, running wise of 2014 and a massive improvement.

Away from the beautiful distance of 26.2, i ran three half marathons breaking my distance PB twice and setting myself a new course PB at the Freckleton half marathon. I set a new 10K PB, recording my second ever sub40 10k time. I set a new 4 mile PB at time when i was not at my best and I set a new 5K PB but narrowly missed out on my target of sub19.

So there is no question about whether or not i have progressed, although i didn’t get that sub19 5k which was a secondary target, after a marathon PB, during 2014. This now rolls over into 2015. Away from getting faster, i am also training smarter i am doing a lot more speed and core work, two key components to improving and edging towards your potential in running. I have also varied my training run pace a lot more during 2014, which again is all part of training smarter, staying fresher and trying to avoid injury. This something i will continue to do in 2015, but with the additional extra of the tempo run, something until now i have shied away from and i really want include in my training.

The benefit of including tempo runs are that they help you build up leg muscle strength, increase your speed and your endurance. And if you want to know more about these, here are a couple of great links which look at tempo runs :

McMillan’s Six-Step Training System

About Health : What Is a Tempo Run?

Runners World : Tempo Runs Increase Speed and Endurance

Mileage wise, 2014 was bar far my biggest year of running, covering a total of 2187 miles, the first time i have ever crossed the 2000 mile maker and accounting for 33% of all the mile I have ever run.

miles by yearLooking ahead to 2015, obviously the big event this year will be the Greater Manchester Marathon. But rather than simply aiming for the time PB, as per all the marathons i have run to date. This time i am going for a Sub3 marathon, something that only around 3-4% of runners will ever achieve and to aid me in this challenge i am taking on Advanced Marathoning 70-85 miles per week training plan and as mentioned above adding in tempo runs. Training for this begin on December first and i will be posting updates as i go along.

Away from the Marathon, as mentioned previously i will be doing for a sub19 5k and i have also set myself the challenge of bringing my half marathon PB down from 1:25:58 to 1:22:??.

I also want to try and cover more of the Parkruns which are local to me. Something i made a great start on, thanks to my friend Lousea, after running two in one day on New Years day. The only of any year such a thing is possible. It was Pennington Flash parkrun at 9 am, then St Helens parrun at 10 am and with some nifty driving (thanks Lou) we just about made it on time to the latter of these.

If you are thinking about running either of these parkruns. Pennington Flash, is a bit of a trail run, involving three long laps and a 400 metre straight start and finish. St Helens parkrun, is set in a really nice park and involves three large laps and one smaller lap of it.

I got to train with Helen Clitheroe on not just one, but two occations, which as an amazing experience and a great learning oppertunity. I hope to try and arrange more sessions with her before the big day. And i got to meet the inspirational Ben Ashworth, who really is an amazing guy.

So it was another great year of running, lets hope 2015 beats it!!

In other news :

Fuelled to go far

Can we alter our genetic blueprint by training?

The boxing Day 10k, Leyland

santa_10k_medalTwas the morning after Christmas, when all through the house. Not a creature was stirring, not even a mouse. Mainly as most people seemed to be over in Leyland for the Boxing day 10k, in fact 314 (maybe more depending on whether or not anyone pulled out part way through the race) hardy souls had turned out on a cold boxing day in Lancashire. It was an impressive sight and it took a good few minutes to get us all in position before the big off.

The attraction, well to burn off some of the Christmas day feast and a relatively flat PB friendly route, which looks very much like this [here]. This was my second year of entering this race, having run my first ever sub40 10k the previous year and i was back aiming for sub39.

A week ago, i had achieved a third place parkrun finish and a first place santa dash victory on the very same day no less!! (see here) but i had feeling today’s race would be slightly more competitive and i probably wont be keeping in touch with the leading pack. Something which was further hampered by the fact i had managed to fail to get a spot at the front on the start line. This meant i spent most the first mile passing slower runners until i settled within a group of runners of similar ability. Completing the first mile in 6:23.

The second mile was completed in around 12:14 and third was reached in 19:02, which was followed by the fourth on 25:34. I was on for a sub39!

But something went wrong, it may of been the duel i got involved with, as i traded places a number of times with a club runner along Altcar Lane and then Tithe Barn Lane or it may of been a result of having raced just one week ago but i reached the fifth mile marker on around 33:04! Not good at all, i was now in danger of not even making sub40….I dug in deep for the final mile and charged up the hill climb on Runshaw Hall Lane, despite knowing how much effort it takes to charge up a hill, i knew i had little time to pass. I turned through the gates at Farm Yard Woods and my watch read 37:10, there probably wasn’t time, but i wasn’t far from the finish and i gave everything i had left crossing the finish line in 39:21….

I was slightly disappointment, but this was a big PB, down from 39:55 and i can take some pleasure from that. But it was a missed opportunity just like the Best 5k last month. But this is a great little race to enter it is well placed towards the end of the year and it has a festive feel to it. Also getting out and racing on boxing day is actually quite rewarding and not as challenging as you would think. If you stuck for something to do boxing day 2015, get up and take on this little number.

The race in numbers

Finishers : 314 , 180 Males , 134 Females
First place (MM:SS) : Race 33:03 , Male 33:03 , Female 35:31
Average time (MM:SS): Race 51:38, Male 47:37 , Female 57:01
Last place (H:MM:SS) : Race 1:34:47 , Male 1:34:47 , Female 1:34:37
% under 35 mins – 4% [8] Males  , 0% [0] Females
% under 40 mins – 19% [35] Males , 1% [2] Females

Description : Fast paced, well organised , well attended, good crowed, on site parking (but get in early – otherwise plenty of nearby side streets), PB friendly and a decent goodie bag (Santa medal (see post header image), bottle of water and calendar)

Manchester Marathon Training update

Continuing with my running plan, after doing two 5ks in one day turned out to not be the smartest plan i have ever put into action, with the following Sunday, Monday, Tuesday and Wednesdays runs all done with stiffness and fatigue. As such i took Christmas day as a rest day to aid me in my sub39 attempt in Leyland, which didnt work out…….. But i felt a heck of lot better for it, i also had a big night out with my friends on the 27th which resulted in my taking the 28th as rest. So i have run 26/28 planned runs and covering 250.2 miles out of the planned 276 which comes out at about 91% of my target and i still have my 14 days in locker after starting training two weeks early and i am almost past the demanding holiday period, so i am quite happy with that.

I have finally purchased some much needed new trainers taking advantage of the end of year sales to buy a pair of Kalenji Kiprun LD, which is the long distance version of the MD’s i have been running in over the course of 2014 and i will be using these, well obviously for my longer training runs…..and i bought a pair of Asics GT1000.

And as the Kipruns have turned up today, i will be giving them their first run out, in oh fifteen minutes or so…

kiprun LD#KeepRunning

@SJPC14

#Merry-Christmas!!!