Two Ten's and a Marathon

So training has been going well apart from some discomfort from my Achilles tendon (known to many as itous of the tendon). Much to my thinking that this was caused by running, it turns out it could actually be from spinning at the gym in running shoes as opposed to cleats. Lesson learned! So an agonising hour spent with James Lenaghan and his healing hands, I feel a lot less stress in my legs.

So yesterday was the St. Albans 10K. A fantastically sunny day ideal for running through the back roads of St. Albans towards Bedmond. I definitely should not have run 12 miles or spun the day before if I was to get a decent time. However, school boy errors aside, I finished 21st in a time of 39:46 (Check results here)

So next Sunday is the Wheathampstead 10K, where Running Fource will be making a debut appearance (myself, Niall, Kenny and Paul so far - feel free to join us...) and again I will be aiming for a sub-40 time (although a hilly course that could be made even harder if it rains the night before).

Following that is the ING Luxembourg Marathon on 22 May. An unusual start time of 18:00, but like Rotterdam a relatively flat course.

Till the next time.....

Rotter(damn) Marathon & Heathside

Well, again it's been weeks since an update. Two weeks ago today, I set off for Rotterdam to partake in the marathon courtesy of Adidas. A good taper I felt in the week leading up, althoguh the perils of work meant that getting in late meant meals were sacrificed for sleep and morning runs several times. On Staurday 4 April, I rocked up at the Beurs World Trade Centre, Rotterdam to collect my chip and numbers. Annoyed that I had been placed in group C (sub 3:30) I tried to get upgraded to 3:00 given my previous times, but the fuhrer was having none of it. So, stupidly with my parents, I did quite a bit of walking on Staurday and struggled to find a pasta meal in the evening - good planning Dave! Eventually we found a pasta restaurant, but I didn't eat till late and didn't eat a marathon meal (excuse the pun - cold coming on I feel).

So Sunday. I arrived at the race start early, following an early breakfast in the Hilton Hotel Rotterdam. Being at the front of the D section was comforting, but chatting to some Swiss fool and listening to his "expertise" of marathon running and how watched were a worthless necessity was just annoying. So anyway, at 11am the gun went and all was good. Despite an unplanned toilet break at km 2 (I was crammed at the front for 30 minutes so no chance to dash to the portaloo or even use a bottle) I was still running my km laps between 4:08 and 4:15. Was perhaps going a tad too fast but wasn't worried at this point. I even overtook a runner from Garden City Joggers at the section whcih loops back. At around 25km I saw my mother who was eagerly standing by the side of the track with her camera. All was good. I hit a half marathon of 1:27:30 (2 seconds off my pb for an incline half marathon) Until km 33...

So around the 30km mark, my left leg started to go. It felt heavy and was throbbing. I dropped my speed slightly, but was still holding around 4:10/km and hoping to finish at 2:56/2:57. However, I got the same sensation in my right leg, dropped back a bit until at 33 km's, I could no longer run. I walked and jogged, before being pulled over by a medic. He massaged the upper legs and told me to take some sugar right away. A bottle of Isotonic formular later, I am back on the track, but limping/walking/jogging. I decided around 37km, that jogging to the end was the only way. I swallowed my pride and the pain and continued to the finish line. The crowd was amazing (although they could have been implying I was a caring understanding nineties type or theat they would c me next tuesday - my Dutch is very limited). So 3:21 was the time and the pain was unreal. I iced both legs when I returned to the hotel and went out for a walk and coffee. It wasn't an injury - that much I know from being able to carry on running two days later, so I guess it was either setting off too fast, or not taking enough food on board. I feel cutting out too much the week before, may have been my downfall. Check out the videos and pictures and full stats here

So, Monday morning I attempted the gym but decided rest was desperately needed. Monday evening I completed a slow un-timed 4 mile run, and then a 10 mile run Tuesday morning. Ironically, Friday I completed my regular St. Albans loop in a record of 1:25 for 12 miles (very hilly and not the fastest course) and Sunday completed a 16 mile run in 1:59 (2 mins of my PB for that course) and beat a club runner. However, this week has been filled with pain and as a result a lack of running and increase of gym sessions.

Tuesday however I went along to the Heathside Running Club and completed 2X600m and 8X800m reps. 2:57 was the best for the 800's and 3:00 the worst. Defintiely some work to be done, but a friendly club. I shall join!

Today planned an 18 mile 5am run, but the rain was just too much and am feeling a cold coming on so decided a tough fast gym session would be better.... and drier.

Till tomorrow...... Oh and and forthcoming ING Luxembourg Marathon on 22 May (redemption)

Who's The Big Cow?

So long has passed since the last post, and as if by magic, we are in a new month. More time for blogging is a definite must! So last Saturday was the second race in the Big Cow Winter Duathlon series. Quite a challenge, given how good the other athletes were, and their on-the-bike experience.

So the race started at 11:30am from within the grounds of the Milton Keynes National Bowl. Windy, rainy and grey, I set off on the first 4.5km run, heading out onto the lake. A strong run finishing in 16:50 (2:40 behind the leader). A quick transition I thought, but double the time of the winner. The bike section was challenging. 12 laps of the bowl, totalling 16km (9.8 miles). Lap 5 saw was incredibly tough due to the hail from above. T2 was a bit of a disaster due to not having elastic laces. Thanks to the guy who pointed this out at T2 - a very useful comment in the middle of a race. So the second run was very challenging. One thing I've always found tough is running after a tough cycle, and this was no exception. Again finishing 2:18 behind the winner, this is definitely an area for improvement. So a time of 67:07, put me in 39th place, 13 minutes behind the winner. A good base and will deifnitely be a lot quciker next time. A full breakdown is here.

So now all the lies between me and Sunday's nmarathon is two short runs and four more sleeps. Check out all the action live on Universal Sports.

Legs, Bums, Tums & Pain

After Friday's long run, I opted made it to a spin session in the evening and like after every session, walked away deafened by the music from Kate's sessions. By Saturday morning, I decided I needed a change from the usual run/cycle brick session, and as I walked past the studio, saw a Legs, Bums & Tums class about to start. After a positive scan, ensuring I wouldn't be the only male, I sneaked into the back of the class, and before long my naive incling of this being a class for overweight middle aged women was quickly revoked.

Cycling after this session on Saturday was agony. By Sunday, I not only looked like John Wayne but was also walking like him aswell. This session is not for the faint hearted nor ideal for hard steep runs the following day. I'm sure it worked something, but I now feel like half the man I was (ahem).

So, Sunday's dedicated day consisted of an 11 mile run with Niall and Paul at 7:15am, towards Brocket Hall, Lemsford and the John Bunyan pub in Wheathampstead, followed by a series of diagonal cross country routes, carefully picked by Niall. My quads held up for the duration, before embarking on a 45 minute cross-training blast at the gym, in preparation for my hour long session with my coach. A productive session with lots of strength and flexibility work.

The afternoon involved a quick trip round the farmer's marker - I came away with two farmers (both at very good prices), listening to Joanne Newsome's album, and then a final 90 minute spin, x-train and abs session at the gym.



By Monday, the easy long run transpired into a slow, painful trot (although only 4 mins slower than usual for this 13.5 mile loop).

I feel the end is nigh....

A New PB & Eighteen Miles High

Well, having not blogged for weeks due to extreme business and the loss of use of my fingers, I can confirm that training has been going well. Last Sunday I conquered the famous Berkampstead Half Marathon renowned for it's hideous hills and fantastic decline in the final mile along with Niall and Kenny and achieved a new PB in the process. 87:20 was the official time, placing 69th out of some 1191 finishers. Disappointing to know that the same time last year would have placed me in the top 30. But a fantastic race all the same with cracking weather and scenery.

The preparation on Brighton's hills during the week leading up to the event definitely came into play. I also qualified for a guaranteed entry into the NYC Marathon 2009 in October, which I will definitely be competing in. Sadly Tokyo is a no go due to the GBP's poor value and Japan's high prices. If you know a way of reclaiming entry fee's, do let me know.

So with only 4 weeks to go until Rotterdam I figured now would be a good time to get in a long run, so embarked on an 18.3 mile trot this morning, finshing in 2:18 - four minutes down on my previous attempt but put this down to too many miles these last few weeks, the race 5 days ago and noisy neighbours. So injury free and tapering is key for the coming 30 days.

MaMeeting, MaDinner, MaLaga

Monday started prompty at 4:55am with a 10.3 mile run (1:16) towards St. Albans and back at a recovery pace, before darting off to Gatwick Airport to catch a flighr to Marbella (and no - to all who follow so that you may rob my flat, it is occupied in my absence - hehe). So the plan was a taxi to St. Albans then the train all the way to Gatwick, but with your life in First Capital Connect's hands, it is never that simple. Power failures meant all trains terminated at Kings. However, managed to sprint to Victoria and got on the Express, meaning I only lost 25 minutes. Viva Espana!

Sunday Muddy Sunday

So the Sunday session starts religiously outside Niall's hopuse at 7:15am every Sunday, with a brief discussion of the session hgeld by email or messenger in the week, followed by a route dispensed the night before. Myself, Niall, Kenny and Paul all started off towards Luton, then back on the Nikky Line heading towards Redbourne, before cutting into Beesonend Lane, heading back toward West Common, Crabtree Lane and finally home. A muddy 10.78 miles, made all the more difficult by yesterday's hill & sprint session. I struggled to maintain the pace at times, but attribute this to sore calf muscles.



So returning to Niall's, I head staright for Fitness First, St. Albans, to continue with a combo of cross-training and stepping at a high intensity, before an hour of strength training commences. Three hours solid and I am cooked, heading home for toast beans and eggs - the perfect balance for recovery and to aid tonight's cycling session in St. Albans.

All I can say is at least it wasn't raining, and it was amazingly bright early this morning. Is spring on it's way? hmmm....