Posted on

96 Days to VLM – Week One Training Summary

Last week I decided it would be a good time to start my London Marathon training. For last year’s marathon I created a plan – albeit a rather rudimentary one. This year I’ve decided not to. This isn’t to say I haven’t got a good idea of what I hope to be doing and when, it’s more that I’ve looked back at all my distance PBs broken in the past year or so and all bar one was set when I was training on a how I feel at the time policy. The marathon was the only PB set to a plan, but that plan unravelled six weeks out anyway through injury and I, through necessity, reverted to type and trained on a micro level rather than macro.

Week one is all about building mileage, as I’m not yet at a level I’d do on a normal weekly basis, let alone for marathon training. Monday night saw me join the beginners at Grantham Running Club, a rather amusing misnomer as between myself and a few other of the runners there, I estimate there was around 100 years of running experience. It was a gentle paced run with more time spent putting the world to rights. Before I knew it eight and a half miles had been covered, slightly surpassing the sum of my longest run, split into three parts two days earlier at parkrun.

Tuesday was my only true hard session planned for the week. It’s intervals night at the club, but I intend to do marathon heart rate runs until at least March as I think they are more beneficial and something I think I lacked last year come race day. With an eight mile run planned and five miles at marathon HR, I was curious, and a little nervous, at what pace I would find myself running at, bearing in mind my first marathon HR run of 2014 saw me average 6:16.

The first two miles were a warm up and the legs were stiff, the calves remaining fearsomely tight from when they first tightened early the week previous. The transition to marathon pace felt laboured and forced, but after a mile or two I settled into an almost familiar rhythm. The first marathon HR mile was 6:27, then a pleasing 6:09, 6;15, 6:28 and closing with a 6:16. It wasn’t entirely comfortable (especially with a dodgy tummy) and I couldn’t do many more miles at that effort but I was happy to see that the pace wasn’t too many seconds slower than last year, albeit with a HR that was far harder to keep under my 165bpm limit.

Wednesday saw me training once again with GRC, partly because I fancied the company and also because a severe frost that morning had left the roads and pavements treacherously icy, ice that only cleared an hour or so before we set off at 7pm. This was not a run I’ll treasure. Twenty five minutes out and back, the calves were so tight they felt like they’d snap, the pelvis ached and the strong, cold head wind on the way back made the seven miles covered feel laboured and unnecessarily tough.

I was thankful that Thursday (15th Janurary) was a rest day, planned some time ago. It was the first day of rest since January 2nd. Friday was a beautiful sunny, crisp morning and I had it to myself so I opted to make it my long run day – which this week was 10 1/2 miles (The half mile more than ten a historic legacy of one of my favourite runs around Warwick University back when I lived in Coventry – which I always used to commence and conclude my marathon training long runs and measured 10.52 miles). For some unfathomable reason I fancied tackling the most fearsome hill (For runners at least) in the Grantham area, the relatively undiscovered Minnett’s Hill. It was as tough as ever, especially with some ice to add to the equation, but I made it to the top without even considering walking which I was pleased with. I was generally pleased with most of the run, although the pace was a touch slower than I’d liked (Average 7:06 per mile) and the last couple of miles were a tough affair. At least the calves were much improved – thanks to the hanging off the step calf stretch.

Saturday I’d left free to run to feel – be it short, another long run, some tempo or maybe even intervals. In the end it became a seven mile progressive run of sorts. After a gentle opening mile the pace gradually increased despite running up a hill and then facing a head wind. The right hip abductor, glute and groin were not that happy for much of the run. When they eased up in the final couple of miles the pace quickened accordingly, coming down to 6:26, then concluding with a 6:06 mile.

Sunday saw me enter the Clumber Park Duathlon in March – my tentative toe in the water towards hopefully taking part in Triathlons later in the year and beyond. This is why I was once again at the local cycle club, taking part in Witham Wheelers Reliability Ride #3. This weekly bike ride is a big diversion from my training of previous years. It’s a risk admittedly, but I’m hopeful that one ride a week won’t hinder the running – it may even help it – and a ride a week is the bare minimum required to be respectable at the Duathlon.

The overnight frost left conditions on the limit in terms of safety for the ride, which took in several of the hills found in the Vale of Belvoir. The start was amended but essentially it was the route as planned and it was more or less safe, save for some ice on the ascent of the final climb, which forced me to stay in the saddle, not an easy task when the ramp is around 14% and you’ve run out of gears. I was happier with this ride than last week’s – I prefer the hills to the flat and rolling roads and the pace was a little gentler too thanks to a merging of groups and the slightly iffy weather conditions.

After a quick sit down for tea, flapjack and some chit chat, I cycled home and quickly put on the trainers and headed out for the 5km (Plus a little bit) run I’ve done for the past couple of weeks as my attempt at training for the demands of transitioning from one discipline to another in Duathlon. The pavements were icy and the running felt ponderous and laboured at times but it was clear from the splits on the Garmin that progress is being made since the beginning of the year. 6:36 for the opening mile, I followed this up with 6;16, then 6 minutes dead, running 5:57 pace for the final quarter mile. I ran 19:25 for the 5k covered, which is a big improvement on previous weeks and left me pleased and encouraged.

For a first week it was generally positive. I’m not at the level I was this time last year but there are signs that the form I had back in September last year is not a million miles away. I also keep telling myself that I most likely peaked at the end of February last year and hopefully this slightly slower build up will see me peak at the right time near the end of April.

This coming week is hopefully a similar tale to last week, albeit with the mileage being upped a little here and there. The weather may have a little say on things but I’m optimistic I’ll have another good week.

Posted on

105 Days to Go – Melton Mowbray parkrun #1

Enthused by the encouraging run of a few days ago I was inspired to take part in the inaugural Melton Mowbray parkrun. Grantham residents are patiently awaiting their own edition of the free-to-enter-timed-5km-run. In the meantime they realistically have the choice of Peterborough, Lincoln or Clumber Park if they don’t mind a lengthy drive, or Newark if they want an event that is easily reachable, but is frustratingly a little over distanced for a 5km run (around 350 meters long by my reckoning).

Melton Mowbray, for me anyway, is roughly the same distance away (18.5 miles) as Newark, so the new parkrun potentially offered an attractive alternative. When the alarm went off at 7 am the mere thought of stepping outside didn’t seem that attractive with gale force winds battering the house and intermittent bouts of rain lashing against the window panes. I struggled for ten minutes to summon the will power required to leave the comfort of my duvet behind, but I managed it and before long I was preparing myself for the run.

The drive to Melton on the A607 was blissfully free of traffic (It’s a lovely road to drive when it is free of other people using it) but the appalling conditions were hardly inspiring. I made it to Melton Country Park around 40 minutes before the off. Already the small car park was nearly full (They’ve been allowed to use the local college car park to accommodate the masses) but I was lucky to get a spot and soon took refuge from the wind and rain outside the nearby Visitor Centre. The first person I spoke to turned out to be the first woman to finish. I think she had run the trial event a week earlier and pointed out the rough direction of the course. Keen to do a warm up I went on a reconnaissance lap as best I could given there were no marshals on course yet. What was immediately apparent was that the wind was going to make conditions very difficult and that the going underfoot was going to be challenging, with numerous deep puddles and several muddy patches on a course that combined sections of gravel, dirt and asphalt.

Two miles later and the warm up was done. The calves were a little less tight than they were (Which was fearsomely tight) and I felt keen to get going. It would be the first time I’d run in anger since the Robin Hood Half Marathon back in September and I was keen to know what condition I was in. I met up with a couple of guys from Grantham Running Club, I even met a friend of Kenilworth Runners on the start line. What was immediately apparent lining up is that the enthusiasm for the event, being held in conditions that would rightly put off most, was high. It turned out there were 268 finishers – a fantastic number for an inaugural running. Mercifully for the runners the rain stopped just before the beginning of the run – all they had to contend with now was a gale force wind.

After the briefing and subsequent re-briefing concerning matters that had been forgotten about in the initial briefing, we were given the 3-2-1 and we were off. On poor terrain the start was less frenetic than is customary at these parkruns. I found myself just outside the top five when the courses only real trouble spot caused, for the first few runners, some trouble. To cross the lake there is a narrow wooden bridge which, as the runners approached, was occupied by a gentleman with at least two large dogs. Alarmed by the sight of 270 odd runners hurtling towards him, he made his best efforts to vacate the bridge, but hadn’t quite done so by the time we got there. The lead runners had to slow to a virtual stop; the leader got a couple of muddy paws around his midriff by means of a friendly hello from one of the weighty quadrupeds. Thankfully no harm was done to animal or runners and we continued straight to another unexpected obstacle in the form of a former railway bridge to run under which was a good 30cm deep with water. I expect such things in cross country races, to have my feet soaked in such a manner this early in the morning was not in the plan.

Straight from the foot soaking we were thrown straight into the course’s tough little climb, which Strava reckons averages 6%. Today though it was made somewhat easier by a 30mph+ wind blowing us up it. A sharp right at the top and there was a long gentle descent made tougher by a fearsome crosswind. I settled into a pace that felt comfortable. I wasn’t fancying a flat out run, I was more concerned with making it to the finish in one piece. I was lying seventh and was content, for today with that.

After the gradual descent came a sharp right hander and down a fairly steep decent which almost became the slowest part of the course given the headwind that was trying its hardest to blow us back up the hill. The path degenerated into a narrow continuous puddle before a small bridge took us onto the main part of the park, which was happily properly drained and on wide concrete paths. The end of the lap saw a tough section into the headwind, then some poor conditions underfoot akin to cross country which saw me lose a position to a local runner more keen than I to do well.

The second lap was uneventful. I maintained the gap to the two runners ahead of me and began to close them down in the final stages of the run. That in itself was satisfying. I was as strong at the finish as I was at the start – not as quick as I would have liked but I have to remind myself that I’ve only been back running for two weeks after more than two months out injured.

I passed a runner to take seventh on the final drag before an unconvincing sprint to the finish where there were some lapped back markers to content with. I’d barely looked at my watch, which is unusual for me. It read 18:55 which was satisfying under the circumstances, but hard to gauge what that actually represents in terms of where I am at given the conditions were so difficult.

After seeing my GRC club mates finish I set off on a 3.5 mile warm down, which saw me do a loop round near the town centre. It was a slow affair, the calves now throbbing with tightness and the pelvis aching a fair amount too. I was pleased though that there was no problems in the back / hip area. I am still running in a constant fear that something is going to go wrong again, so putting in three quickish miles is a good confidence booster in that respect.

Tomorrow, weather permitting, it is off to the cycling club for another reliability ride. Hopefully the legs will recover a bit, otherwise it’s going to be a hard slog!

Posted on

108 Days to VLM – A Mixed Bag.

The idea over Christmas and the New Year was to slowly build up the time running, so that I was running around 35 minutes on New Year’s Day. This should have been straightforward but this time of year for those with family and those who enjoy Christmas and all its excess will realise that rehabilitation, excess alcohol and rich, sugar filled food, not enough sleep, too much driving and unfamiliar beds is hardly likely to be a recipe for success.

The plan began well enough. I’m often banned from running on Christmas Day, but I was unlikely to be missed too much with just a three minute run – which passed without incident. Boxing day saw a six minute run a tenth short of a mile. The pace was fine, the abductors and groins feeling really tight. I managed an hour of high cadence on the elliptical trainer, which helped to burn off some of the Christmas dinner and Christmas Cake, and mince pies, and the fry up, and the bottle and a bit of champagne, and everything else consumed that most enjoyable of days.

Saturday was a day off from exercise as we drove down to my parents’ house in Minehead. As is customary plenty was consumed on our first night down. Heading to bed at around 1am, I woke at 5am parched and with a fuzzy head. Thankfully an emergency pint of water and numerous cups of teas later and I was feeling human again. Somehow I got out to run – the enthusiasm of beginning to run again helping no doubt. I went out for six minutes, nearly making it into town. The abductors in particular were fearsomely tight, so I did a full stretch before heading back, for a 1.67 run. The pace was pleasing but it still felt weird to be running as, though my legs weren’t quite used to what they were doing.

Monday saw a big jump in distance, bringing it up to near as damn it 5k. The legs felt a little less stiff but the heart rate was quite high, The next day and before heading to the next port of call, I managed four miles in a minute under thirty. All was well until the final hundred meters when I felt the right thigh begin to cramp. It ached a bit for a few hours but the pain subsided.

New Year’s Eve and we were in Eckington, near Pershore, and after a reasonably early night, albeit fuelled with some more alcohol, I headed out on what initially was a glorious run under blue skies and rolling scenic countryside. The legs initially felt a bit better than they had, albeit with abductors still tight. The third mile and as I caught a fellow runner I was feeling good, running mid six minute miles. Then the left thigh began to cramp, as the right did a day earlier, but more dramatically and far more painfully. I pulled up and stretched, turned around and tried to jog home. I managed around half a mile, but, after stopping three times, I admitted defeat and walked the two miles back to base. It was a disappointing and painful way to end the year, but as the pain subsided over the course of the day I was resigned to it being just down to the excesses of the time of year and a severe lack of stretching.

New Year’s Eve was fun, plenty of alcohol consumed but not too much as to have me suffering the following morning. There was no running New Year’s Day as we drove back home and I let the left leg recover. January 2nd saw me head out on what I’d planned to be a 20 minute run. At just over a km I felt the left thigh begin to cramp up again and before I even had chance to ease up and assess the situation the wave of pain shot all through the thigh and left me temporarily doubled up in pain. I hobbled back home and licked my wounds – not the most auspicious of ways to begin the year’s campaign, although, once again, the pain eased somewhat over the course of the day.

It was not so painful that I couldn’t make it to the local Aldi where they were selling a load of books about things such as stretching, yoga, pilates and back care for £2.99 each. On the spur of the moment I bought six of them. That evening I ran through the book about stretching and it soon became apparent why the thigh was cramping – the hip abductors and just about every muscle, for that matter, were ridiculously tight.

The next day and I was back on the elliptical trainer, putting in an easy an hour as it could be considering the excesses of Christmas. The left thigh felt okay and so I decided to take part in Witham Wheelers’ Reliability Ride on Sunday Morning. What should have been a 32 mile ride was under severe jeopardy thanks to a perfect storm of daytime rain followed by clear skies overnight, which saw temperatures plummet to -4 Celsius and untreated roads turn to ice rinks.

I gingerly made my way to the cycle club on Sunday morning, my fingers numb by the time I’d ridden the three miles or so. It was decided that the vast majority of the depleted numbers who turned up would ride an altered course, slightly shorter and using busier roads which, for the most part, had been gritted. The plan had been for most to ride at 16-17 mph due to the conditions. In my cycling naivety I took off on the first hill out of Grantham which created a splinter group who looked set to average 20mph. I hadn’t planned to ride that fast but after a few miles and with no idea where we were heading I had little choice but to sit at the back and hang on as best I could so I could find my way home. I hung on until the final few miles, which were on lethally icy roads and I didn’t fancy a tumble. 28 miles at an average of 19.6mph wasn’t a bad effort under the circumstances.

Once I’d cycled home, I had planned to hit the elliptical trainer for an hour, but as the left thigh felt fine I decided to head out for a short run. To my surprise the legs felt pretty good, and I put in 5km at just over 7 minute mile pace.

Flushed with confidence, the following day saw me run 4.5 miles and heading slightly further away from home. Again, although I felt ponderous and as though I was plodding, the pace was pretty pleasing. Yesterday I couldn’t get out as I was looking after the children, so I put in a two hour session on the elliptical trainer, which saw me digging into my suitcase of courage in the final half hour as the legs ran out of energy.

Today saw me on the streets again, and from the moment I set off I felt the legs were finally running again. I went a little further than planned, at just under 10km, but the pace was good and it felt easy. More importantly there was little pain, the abductors happier after targeted stretching and the core feeling stronger after five sessions in the last six days.

The plan now is to continue increasing the mileage, to continue using the elliptical trainer as it helps with both the running and the cycling, and to cycle on the Sunday’s with Witham Wheelers with the intention of possibly running a Duathlon in March. That is a long way away yet, but signs in the last few days are promising.

Posted on

Project Sub 2:45 v.2 – 123 Days to Go…

As the last post correctly predicted, December has consisted almost entirely of sessions on the elliptical trainer interspersed with the odd bike ride and even the occasional brisk walk when all other options were exhausted. The elliptical trainer in particular became an exercise in extreme base training, with one a total of 28 hours completed on it, with last week seeing five two hour sessions in as many days – topped off with a couple of bike rides over the weekend.

Effort wise I think this exceeds what I’ve attempted when running. It seemed to help with the cycling – a club ride saw me strong on any hills we faced, then a ride to the In-Laws (Albeit wind assisted) saw me break my average speed record for a 2 hour plus ride, grimly attempting to keep in excess of 20mph when the final ten miles saw me hit a head wind. That headwind I had in spades yesterday when I cycled home for Christmas. Feeling grim anyway because of a tummy bug, the headwind or sometimes crosswind on the Lincolnshire fens made the going ridiculously hard and not a little dangerous, especially when lorries passed at great speed -seeing me blown all over the place and perilously close to the ditches looming by the side of the road. Totally lacking in energy the ride was pretty miserable and I couldn’t wait for it to end, which it finally did three hours after I set off.

Ideally I would have started running last week, but literally at the eleventh hour my long awaited physiotherapy appointment was cancelled until today (Christmas Eve). I had my bone density scan though last week and was awaiting the results. Fortunately I was able to get both when I saw the physiotherapist this morning (She has access to on-line records the GP seemingly has not). It showed that there is nothing wrong with my bone density, which came as a great relief. She put the fracture down to ‘One of those things’ and after some checks and some more core stability exercises to perform, gave me the all clear to commence running once again.

Not wishing to look to keen, I gave it an hour before I donned the running kit and prepared to head out for a run for the first time in over two months. The reality is it took longer for the Garmin to get a satellite lock than the duration of the run –  which I chose to keep at just one minute (Hopefully tomorrow I will run for 2:30, then 5 minutes, 10, 15. 20 then 30 and 10 minute increments up to an hour).

The minute went pretty quick, not really long enough to get into my running. Things felt stiff (more from the efforts of yesterday’s ride than anything) but fundamentally there was no discomfort in the sacrum area, so I could breathe a sigh of relief when the minute came to an end. I would have done a session the elliptical trainer but my body really needs a few days rest so a minute’s running will suffice.

The moment I’ve been waiting for for months had passed without fanfare or incident. There is 123 days until the 2015 London Marathon. The road to Sub 2:45 starts here!

Posted on

Keeping Those Fitness Level Up

Short of being given the green light to commence running again – which may or may not happen when I see the NHS Physio in a couple of weeks time – the final stage of my recovery from the sacral ala fracture occurred yesterday when I was able to, unaided by a wall to prop me up, put my trousers on whilst standing up. This had either been physically impossible or too painful from the moment of the breakdown seven weeks ago. so I’d always needed a chair handy when putting on clothes or shoes – a fairly tedious state of affairs.

This simple act completed the rehabilitation that saw me six weeks ago wondering if I’d ever walk properly again without intense pain, to being able to cycle, to being able to use the elliptical trainer, to being able to walk fairly pain free, to being able to walk normally and forget that I’ve still an ailment that prevents me from running. From what I’ve read I believe it takes 6-8 weeks for the fracture to heal, so in theory, eight weeks is next Monday – six days away. I’m not going to push it though and will seek advice from the Physio first. Ideally I’d like X-Rays to prove the bone is 100% back to how it should be, but I’m pessimistic the NHS will allow me this luxury.

November has, in terms of days when I’ve exercised, been highly productive, with just two days where I’ve neither been on the elliptical trainer nor out on the bike. Those two days rest came just after I last posted on here and were thanks to working on the last F1 race of 2014 at Abu Dhabi. The day after that finale I was out on the bike, finally tackling the Witham Wheelers inspired ’13 Hills of Belvoir’ ride that I’d intended to ride on at least two earlier occasions. With an extra hill to take me out of Grantham in the opening miles, it was a challenging but enjoyable ride of 65 miles, tackled, without a stop (Despite what the erroneous Garmin Edge 810 data may imply), in a whisper over 17 mph average. The hardest part of the ride was getting some feeling into my fingers for it was a cold morning – the feet remained numb for most of the day. I wasn’t feeling in fantastic shape but enjoyed the challenge of the hills, one of which at least – Terrace Hill – appears in the 100 Greatest Cycling Climbs bible of hills to climb in the British Isles. It’s not a hugely difficult climb, but as a resident of Lincolnshire, I am very grateful for any vertical challenges in the vicinity of where I live.

The next five days were spent on the elliptical trainer: just an hour on the Tuesday when I was covering the final F1 test of the year (Again in Abu Dhabi); Wednesday I doubled up and fitted in two 45 minute sessions around the demands of work and family. Thursday saw an old favourite from the early years of the 21st Century – the high resistance pyramids session, which reminded the quads that they are still fairly weak. Two hours on the machine on Friday was followed by a late evening hour on the Saturday – the whole week’s effort brought to me courtesy of the 1998 Tour de France and the torrid tale of EPO abuse and rider strikes that afflicted the Festina Tour.

Sunday morning saw me ride for the first time as a paid up member of Witham Wheelers (At least I assume I am – the application was put in the post some days earlier). I’d planned to go out in the same group as last time but a mis-reading of the rides going out on their website meant I found myself in the slightly slower Intermediate group. I wasn’t too upset at this as they were planning a longer ride of around 65 miles, the group was fairly small, which meant I was better able to get to know each of the riders, and I was rapidly going downhill with a cold, so a fairly sedate pace (Save for the couple of hills where I couldn’t resist pushing on the pedals) was just what the doctor ordered (Well (s)he’d probably suggest rest, but (s)he isn’t living in the real world of an exercise addict…) A thoroughly pleasant ride was made all the better by some unseasonably warm, sunny, weather for the last day of Autumn.

The first day of Winter saw an unplanned day off thanks to the cold which rendered me largely useless. Bringing this up to date, today I ignored the streaming nose, aching legs, and tight chest, to put 90 more minutes on the elliptical trainer. It probably wasn’t the wisest thing to do, but I felt no worse after than I did beforehand, so hopefully no damage done.

Weather depending it will be more of the same for the next couple of weeks – mostly elliptical trainer with the odd bike ride thrown in. Hopefully the Physio will give me that green light to commence running. If they do, it’s going to be a slow, drawn out affair, but I’d love to be running before Christmas, even if it is just for a handful of minutes.