Knight rider - my main focus in training at the moment us the longer runs including some back to back weekends. I managed a 15/21 mile back to back about 3 weeks ago and last week I did a 24 mile very hill run around the Hope Valley. I will do the occasional tempo run but only one every couple of weeks maybe, I'm sure others do them more regularly but too much speed work tends to start my ITB complaining. And anyway, I'm training to run slow and long so I believe that that should be my focus for training.
9 days until I race the St Cuthberts Way ultra; 47 miles and it will be the first time I, hopefully, achieve this distance. I've been my normal anal self and have been pouring over the route map (and Google street level) so I recognize certain parts of the route to make sure I'm on track. I've also plotted where there are some shops to buy emergency rations should I run of liquids in between aid stations because of the heat. I'm also looking to see where there are any streams close by so I can dip my feet in if it gets very warm. Am I over-thinking this and would I be better just to turn up and run ??
Robert – I’ve checked his qualifications and he is the real deal, he has a BSc (Bachelor of Science) and a Masters degree. I’m not sure what in though !! Interval sessions eh ? You decide to run one on the hottest day of the year, you mad fool !
Ali – Harvey is coming along nicely thanks. He has had 2 of his 4 injections and is limited to short 10 minute lead walks 3 or 4 times a day. Probably for the best with this heat, he doesn’t get on well with it. Another mad fool doing intervals while it’s so hot !
Carl – I heard that the temperature in London yesterday reached 36 degrees. And you decided on a tempo run. You’re all nuts !! Is this week 1 of Chicago training ? My strategy – start off at 10 min mile pace, walk the steeper trails, run/walk the not quite so steep trails. These trails are runnable compared to the rocky terrain of the peak district so I will make the most of it. I’m hoping I can get to around mile 30 with this strategy and I guess I will naturally start to slow down as I tire. Then it will be a case of running the flat sections at a very gentle 12:00 min (ish) sort of pace and see if I can drag myself to the finish. Nutrition is going to be a concern as I still can’t force much food down me when I’m running, particularly when it’s hot. Fortunately, as you know, I’ve done a lot of longer runs fasted so hopefully this will help me to a certain degree. The aid stations are about 10 miles apart so hopefully I should be able to manage with the water I’m carrying. I’ve started using an Ultimate Direction Scott Jurek race vest that carries 2 x 600ml bottles, which works out about 2.5 pints per section. Unless it’s really hot – I’m currently going through the route map to highlight where there are shops to buy any emergency rations or where there are streams where I can take a dip if necessary !
I’m having a couple of days off now. That long run I did last week really smashed my legs so I need to get plenty of rest in before next weekend. It will all be short, easy stuff until then, especially if it remains this warm. I don’t mind running when it’s this warm but 47 miles is a different matter altogether.
So, the St Cuthberts Way ultra is back on ! Things at home have taken a turn for the better so we are heading off to Scotland next Friday with the race on the Saturday. I'm really glad I smashed my legs on that long run last Friday now !! Anyway, it's taper time for me which I'm going to find pretty hard as I am really enjoying my running at the moment and with the weather being this nice...We have had a 'Wellbeing' week at work this week. There are people coming in promoting gyms, raising awareness about drinking and drinks, taking your blood pressure etc. There was a 'nutrition expert' in there so I had a chat to him about my LCHF diet and asking for suggestions about tapering and race day nutrition for an ultra. I have to say I wasn't convinced by his answers to some of my questions. Me - how long before race day should I start carb loading ?'. Him - 'how far are you racing ?'. Me - '46 miles'. Him - '46 miles ? I didn't know people ran that far'. Me - 'yes, they do. How long before the race should I start carb loading ?'. Him - 'what have you done before ?'. Me - 'I did 3 weeks or so before Manchester marathon but felt that was too much'. Him - 'try 2 weeks then'. Me - 'but it is an ultra, 46 miles'. Him - 'I didn't know people ran that far'. Me - 'yes they do. So 2 weeks then ?'. Him - 'yes'. Me - 'will that be enough ?'. Him - 'maybe 4 weeks then ?'. Me - 'that sounds like a lot'. Him - '2.5 weeks should be ok then'. Seems I knew more about the subject than he did. Apparently he will get back to me with some more information….
Ali - some great photos of your holiday ! Another solid HM considering the weather, the hills, how you felt etc. Remember, we can't get a PB every time out. If you do hill training you will find that you benefit, not just racing up hills, but also on flatter races where it will feel a lot easier. I'm sure you can find a hill or two where you are Do you always take gels when running a HM ? I find that with a bit of practice I came to not depend on them, except when I'm going balls out that is. Now, I could do a LSR and not have any gels (or food) and just a bit of water.
Robert - nice parkrun course PB. How did it feel racing 'naked' ?
Nell - hope you're having a nice time en France. You will be pleased to know that since you vacated these shores it has been schorchio here !! I assume you've taken your trotters with you ?
Ali - St Cuthberts Way ultra is off now but I'm going to do the Ultra Tour of the Peak District, only 30 miles and not the 47 but such is life. Anyway, the Hardmoors 60 is my main goal now so I've got that to look forward to in September. I expect the weather in Valencia was a tad warmer than Glasgow ?? Nice training run, you're still in some good form by the sounds of it.Whats the plan for the HM on Sunday then, a PB attempt ?
Robert - some cracking photos, I don't think a cone suits you though ! People training for a marathon quite often achieve a HM PB without even training specifically for it. I would say you definitely need to do more longer runs this time round if you can, 3 or 4 x 20 milers would certainly help.
PS - shocking that the best excuse you can come up with for the gremlins is to blame a 3 year old girl !! How much cross training is in your schedule ? Don't forget you are training for a marathon not to see how many sit ups you can do !
Went out this morning with a friend from work with the intention of running the Long Tour of Bradwell route (35 miles). I had forgotten how tough a course it is and it was a shock to my mate also. It was brutal out there today. He had run a trail marathon a couple of weeks ago so still had that in his legs and I have already run 30 miles this week, most of it too quick, so I was pretty tired too. In the end we managed 24 miles with 5,200ft of climbing. Even though it was tough it was a very useful run too. So, what have I learnt today ?
1) I still need to eat more on these long runs. All I had was a mars bar, a couple of sausage rolls and 2 gels. Whilst I didn't feel particularly hungry I know that come mile 40 of a long race I'm going to blow up if I've not eaten enough.
2) My new running vest doesn't carry as much stuff as I thought it would. I will keep experimenting with it to get it right.
3) All of my runs are too fast at the moment. Since Manchester my easy pace has got a lot quicker. That's all well and good for flat, road running but my legs really felt it today. Time to slow down a bit.