Wednesday 30 December 2009
A good end to the year
I had a good run last Sunday; it showed that my fitness is on its way back and that gives me a great deal of encouragement for next year.
The Round the Lakes 10km was held at Poole Park on Boxing Day. There was a good turn presumably with everyone wanting to run off their Christmas dinner. I employed the same tactics as I had on the Gower run. I set off at a steady pace, consolidated my position in the second third of the race and finished the last third with whatever I had left. This worked very well. I was knackered by the end, but not so much that I couldn't pick up my training again after a few days rest. My time was 41:07 and I came 56th out of 359 runners – a result I am very happy with as the course was not a fast one.
As you can see from the photo, I seem to be floating a foot above the ground – perhaps it was all those sprouts!
Wednesday 23 December 2009
A Merry Christmas
I had a great cross-country run with my mate Justin last Sunday around Blenheim Palace. However it was very cold and icy and I managed to fall three times on the uneven ground. I am still sore in all sorts of places!
I am doing a 10k run on Boxing Day around the lakes at Poole Park. I don’t know whether Alison is going to make it (depends on whether she wants to get up or not) but the race is three laps so it should be good for spectators.
After this race, I will be concentrating on my programme to prepare for Wuthering Hike.
Pilates has finished for the Christmas break. In January I will be going into the mixed ability class. I will have to start practicing my positions as this will be quite a big jump in terms of difficulty.
I hope 2010 brings you lots of great injury-free racing, and would like to wish you all a very Merry Christmas and a great New Year.
Sunday 13 December 2009
A day at the Seaside
About 150 people started the marathon (there was a simultaneous 10k and half marathon being run). The beginning of the route went straight onto the beach and we had a lovely run along the shoreline with the sea crashing in and keeping us company as we made our way towards the dunes. Once off the beach we traversed above the sea on the coastal path then cut inland and at around 3 miles we had a water stop (too soon I felt). After dibbing the dibber on my wrist I began to climb and my legs needed to work hard.
The ground on most of the course was very sodden and there was also a great deal of grass which made it very slippery in places, and made for some great descents. I had decided that I was going to take it steady for this race as I hadn’t run more than 20 miles since I had been ill, so I started at around 8:30 min/miles and managed to keep to that for around 14 miles when I slipped to around 9 min/miles. But I felt that I was running within myself so was very happy that.
The race was in the shape of a large clockwise loop taking in the best countryside the Gower had to offer, with up downs, woods and roads so by the time I found myself back onto the coastal path I was in no doubt that I was in an epic race. At about 20 miles I was still in control of myself, so I just kept pushing on and working really hard at not walking. The payoff was that I was not passed by anyone between here and the end of the race. There was a guy who I kept seeing as I got to the top of the hills (you have to have a quick look behind you - don’t you) who was closing all the time. At the end of the race he said he was not able to make any ground on me, which felt good. I forgot to say, the race had to be extended due to changes along coastal path so it ended up being a distance of 28 miles all in. I wasn’t too bothered about the extended course but it meant that there was a sting in the tail in the last two miles. A nice steep long hill (character building) and a killer downhill to the finish on a surface that would do justice to a ski slope. My kind of decent! I just let myself go and propelled myself forward as fast as my shot legs would carry me. I came over the line in 4: 35:58 which I was VERY pleased with, I had followed my plan and, “it had worked”.
My two mates both had challenging runs. One had an awesome run and came in 7th overall. I was 21st (4th Vet 45). My other mate came in just under 5:30 hours. I was so pleased to have their company both going to the race and on the way home, as it made a really great change to have someone to dissect the race with and take your mind off the legs that feel like they want to explode!
Postscript
One week on and I have had a couple of runs. I did almost three hours yesterday (Saturday) and another two today (Sunday). I think that I the race plan I employed on this race will be the one I use for the Wuthering Hike, as I felt brilliant yesterday and it was only the loss of light (the head torch I had with me was too weak) which forced me onto the roads and home.
As for the beetroot, I think it was a winner! I felt I had plenty of energy in the latter parts of the race, a place I normally fade so I will try it again for my next race. Back to my programme next week and start getting some hills in and prepare for a fitter and stronger New Year.
Tuesday 1 December 2009
Every Beet of my heart
I have had a short 3 mile run tonight just to stretch the legs out and am going to pilates tomorrow although I don't intend to push myself too hard as I don't want to ache like last week.
Saturday 28 November 2009
Countdown to Coastal
So all I will be doing for the next week is a couple of tempo runs and a couple of shorter steady trots. The tempo runs seem to work for me on the Thursday before the race, so why not do it?
Pilates is going well. My instructor is also my sports physio and, in the same way that she punishes my body when she is mending it, she is now hurting me with Pilates. DAMM she is good!! I am feeling much freer in my running and feel sure my core is beginning to develop (my stomach feels like Tyson has been practicing on it). I am now need to practice more and keep it up to progress my skills.
The night running I have been doing is fine when it is XC but when I have to run around the town it is soo boring. I must be a bit strange, because I love night runs with a head torch and being able to just run.
Tuesday 17 November 2009
Sorry
I completely missed most of them so sorry for not acknowledging them I will from now on, SO thanks to all who took the time to read my blog and I hope to post more as my training progresses
Taz
Saturday 14 November 2009
Journey to the centre of my body
I have Three weeks to the Coastal Marathon so will begin to increase the tempo work next week and increase the weekend mileage/time as I feel I need to feel comfortable running for 4 hours and also more importantly GET SOME HILLS IN
As part of my aim to be as well prepared for the big races next year, I have started Pilate's AND it is fantastic I will be hoping to train up to advanced level in this discipline and feel that this will surley improve my core strength and balance.
Although I still have a flemmy cough it does not seem to have too much of an effect on my current pace.
I have also been trying to download some maps for my Garmin and failing badly (I my need help)
Monday 12 October 2009
Back to it!!
Taz
Monday 21 September 2009
Best Laid Plans
After the L100 I had a few days off and then back to work, unfortunately for me we had a full week of dismantling, repairing and building sleeper bridges and walkways and the action of carrying these 8ft 6in sleepers complete with a load of metal holding them together managed to strain my Anterior Cruciate Ligaments in BOTH knees. I then went to my mums in South Yorkshire to do a Reccie run for the Round ~Rotherham and discovered that after only Five miles I was struggling. It took me 4 1/2 hours to cover 23 miles and I was NOT in a good condition. Therefore I had ANOTHER 4 days off to try and put them right, including my Physio having a good Forty mins to work on them. All well and good you say, and I agree IF that was the end of it. At the end of the Four days I was getting on top of the strains with rest and massage and ice. Then I began to cough, steady at first then beginning to become more and more aggressive. I left it a few days then went to the docs, well I was sent home by my boss so had to go. She diagnosed a severe chest infection and put me on double strength antibiotics. I have now spent Seven weeks doing NOTHING as I have had to have a second course of Antibiotics and I have been totally unable to breathe easily, also I have been totally weakened by this infection so have had no energy to do anything. I will need another week to get fully back to myself I feel then I will need to start a rehabilitation programme to get me ready for next year. I have had to not do a couple of races. the High Peak 40 and the Round Rotherham as I am just not fit enough to even jog round
This is the longest period of sickness I have had in 20 Years so I intend to not bugger up my recovery. I am targeting a Coastal Marathon in November as a tester run and will do this at a steady pace to make sure I do not knock myself back again and to see how the programme is working.. SO I am sure now that I am on the mend I will be climbing the walls to get out by the end of the week.
Happy running and hope to see you all next year
Carl
Monday 31 August 2009
Lakeland 100 The Blacksail Pass incident
So i just caught a lift back to the Finish and spent the rest of the day and some of the night helping the race team
To say i was devastated was a gross understatement and i have had to come to terms with a number of issues
1 I was not prepared as well as i thought i was
2 I started too fast
3 On a long ultra, gels, Shokblocs, protein bar and too little water cannot be tolerated
4 Strength of mind and body needs to match.
So i have set my self a winter training programme that will correct this and i have also selected addition actions to better prepare myself to complete this epic race. This race was Much harder than P100 and very much more like Mont Blonc with a lot less checkpoints and some VERY challenging terrain, i am sure you would enjoy such a challenge. BUT if you wished to do it reccing the course is invaluable, let me know if the madness takes you.
Look after yourself and happy running
Carl
Sunday 26 July 2009
The Final Countdown
I think I am ready. I have all I feel I need to feed, water and protect me. My body feels good and my energy levels are topped up and ready.
I've been checking out who else is running (doesn't everyone?) and hope that everyone doesn't just run away into the distance! I've managed a few 8 hour runs and been pleased with my kit and nutrition. The GPS I bought seems to be functioning properly now (had send it back once) which will be a good fall back if I manage to lose myself. While sorting my kit out I have noticed that my Inov8 trainers (Roclight 318 GTX) are probably only going to be good for this race then will need replacing. These are my second pair for the big races and they have performed VERY WELL but with the length of training runs they are only lasting one season.
The numbers for the race are well in excess of 200 - well up on last year's entrants and even allowing for a full no-shows there should be a great showing at the start and finish. The run through the night will be a challenge to my map reading and I am really looking forward to it (sad I know).
It will feel very strange to arrive early on Friday then have to wait until late afternoon to get stuck into the race. I know I will be like many of the runners - twitchy all day. I intend to rest and be well fed before the race so a snooze in my tent will be the order of the day.
The race for the winner is going to be very close with a number of world class runners. I wouldn't like to call who will be first to the finish line as there are people with big races in their legs, some with experience of the race course, one who has won it and one who at his best regularly won some of the Vasque series races. There may also be people who I don't know who could give them a run for their money. All very exciting!!
I, like all the runners I suspect, will be hoping for weather that's not too hot, not too cold, not too wet and not too dry. We don't ask for much, do we?
My personal goal is to come in in around 24 hours and I have worked out my pacing for that sort of time. In any event I want to get in before its dark again!!
Well, off to sort out my kit and things I will need for the weekend (mainly food). I just need a few nights of good sleep and a bit of luck and I am sure it will be a great weekend.
Wednesday 24 June 2009
Not long now!!
With detours I covered almost 28 miles so some room for improvement next year.
Also I now posses a GPS ready for the L100 and so there is lots of loading checking and learning of how to use the machine so that when i am very tired i will still be able to work it. I will also have a trusty map and route book in case it is needed (more than Likely).
On my long runs I am trying to do as much offroad as possible and have been able to cover around 37 miles in the time so i am happy with that pace, if only I could hold that for 100 miles!!
I have now two weeks holiday comming up so I will be not be running as much but the rest will do me good
Friday 5 June 2009
So I said to Rosie Swale-Pope
I was on my way back home from work in Oxford along the A40 and I saw her Icebird trailer, so I popped home and sorted myself out and set off back towards Oxford to find her. She was at one of the main roundabouts and about to have a short break so I was able to stop and have a great chat with her and ask if she was in need of anything. I also told her where the McDonald's was and the toilets, she was glad of both bits of info. I left her having a drink and some food having been given a photo and signing her travel book. A lady with great strength and determination
On a lighter note I thought I would pop along to a local race witch is part of a race series and have a sprint around the 4 mile course and catch up with a few friends who i haven't seen for a while as I have been injured. Only to find it has become SOOO popular that the race was FULL and I could not run. I had cycled over there as a warm up 13 miles so felt fed up that I could not run, so I just changed back into by cycle gear and took a different route home and peddled like mad all the way home. Also first time on my racer this year so i have a very sore bum. AH well I have the Cheltenham Challenge http://www.cheltenhamcircularchallenge.org.uk/ in a couple of weeks so i am looking forward to that.
Miles means Smiles
Taz
Wednesday 13 May 2009
I'M BACK
I have 12 weeks to my 100 mile race and I feel I can be fit enough to do in the time I have got. My leg feel very heavy at the moment(as well as my body i have gained almost a Stone in two weeks)
but I am sure that will pass soon. Its nice to have something to put in my training log, its been a bit bare for three weeks. I will write more once training back to full swing as per the programme at the bottom of the page.
Monday 4 May 2009
I'm Waiting!!!!
Saturday 25 April 2009
Achilles Heal!!!!
Friday 10 April 2009
Training Plan
Sunday 29 March 2009
Taken for a Mug
First of all i knew that this item exists but could not remember where and when. Then through sheer bloody minded web browsing i found the exact thing i needed, Flexi-cup this was available from
http://www.surplusandadventure.com/shopscr1467.html
The next thing was buying the damn thing, i duly entered my details, no problem then at end of process when you are told that your money has been taken off your card and only then I see that it was made up with £2.00 for the cup AND £6.95 WHAT!!! for the postage. I should have read the details more closely, but hey Shit happens!!!!
Sooo i will shortly possess the most expensive cup on the ultra scene, but i will still feel good when i present it at kit check.
Taz
Sunday 22 March 2009
Wuthering Hike
Lessons learned:
. Do not run past people you KNOW have their pacing right and WILL pass you later in the race.
.Make sure you have plenty of water AND food when running hard and long YOU WILL NEED IT.
.DO NOT start too fast, an old lesson and hard to keep when you are excited and feeling good
A great race, well run and a great start to my race season
Taz
Friday 27 February 2009
I know its not an ultra but I have really wanted to do a 10k to then tweak my training paces and so on an ideal running day, cool, bright and a very flat course. I set off on the first of two laps around the town before a run out and back and two more laps of the town. I was running very well for a ultra chugger and was very pleased that I came in at 38:44, which put me in 104th I achieved a PB and was very glad I did this race. The winner came in, in 29:50 (not normal!!)
Wednesday 18 February 2009
Tuesday 17 February 2009
Races so far ...
ultras races
Snowdon Marathon 2006-2008
Best time 3:19:08
I love this race and my Running Club usually takes a bus full of runners and supporters so we have a great weekend ( and have won the team prize, not with me though, for the last two years)
Tring to Town 2007-2008
My first ultra and a true baptism into the sport. First one was 45 miles and I took 7:59 to complete and was promptly quite ill and unable to walk properly for about a week. The second time it was a shorter run of 40 miles and I did it in 5:22, and was not ill at end
Wuthering Hike 2007
My first true off-road ultra. Made me think, " why have i waited so long to do this wonderful, painful, exhilarating sport?"
Thames Path 50 2008
This race was supposed to be along the River Thames from Reading to Shepperton but because of all the rain it turned into one long paddle and a search for a route around the floods, I even achieved complete immersion at Maidenhead as the river and the path were just one sheet of water. Came in at 7:42 and was happy with completing the race
Tough Challenge Marathon 2008
This race is held at Wendover Woods near Alysbury, it consists of around 22 loops of an off-road course which had a very fast downhill and yes, you guessed it, a VERY steep up, so much so that due to the rain the organisers needed to install a rope to ascend the final third of the hill. Finished in 4:49 and that was a top 10 finish!
Calderdale Hike 37
This race was along with the Wuthering Hike part of the then Montrail (now Vasque) series and covered some of the same ground as the last race so I felt a little more comfortable. Ran with some great lads who helped me to finish in 7:35.
Pennine 100
This has been my longest and best race so far, I was lucky enough to have a great day (well more than a day) and achieved my best result - second place. It took me 26 hours and around 32 minutes to complete the distance.
JW Ultra 30
This was NOT a good race for me although very well organised. I was too hyped up as I wanted to do a good time and I blew up at around 18 miles. I had also been following a training plan I knew was not working for me but persevered with it BAD MISTAKE. Tip from me if your plan is not working, get a new one.
Round Rotherham 50
This was run in my hometown area so I just had to do it. Also one of my relations had run it a number of times before and even been the first Female overall - so no pressure there then. I felt that this race, more than any others I had done, was the most controlled I had ever run and along with great family support I achieved 11th place overall in 8:34:34.
Training Plan
Week | M | T | W | TH | F | S | SU |
1 | Rest | 6-10 miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run (or about 18 miles) |
2 | Rest | 6-10 Miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run |
3 | Rest | 6-10 miles, including 2x2 miles at HMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP (5:00) | Rest | 2-hour run | 3.5-hour run (or about 20 miles) |
4 | Rest | 5-8 miles, including 3x1 mile at TMP | Easy 5-mile jog | 6 miles, middle 2 at MP | Rest | 1.5-hour run | 2-hour run |
5 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run (or about 20-24 miles) | 3-hour run |
6 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run |
7 | Rest | 9 miles, including 6x1 mile at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run, last hour at MP |
8 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2.5-hour run |
9 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
10 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
11 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2.5-hour run | 3-hour run |
12 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run (or about 27-29 miles) |
13 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run |
14 | Rest | 9 miles, including 4x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2-hour run |
15 | Rest | 7 miles, including 3x1 mile at MP | Easy 5-mile jog | 7 miles, middle 3 at MP | Rest | 1.5-hour run | Easy 1-hour jog |
16 | Rest | 6 miles, middle 3 at HMP | Easy 5-mile jog | Easy 3-mile jog | Rest: Stay off your feet | 50-mile race | Rest. (Duh.) |
Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.