The day of the 1/2 Marathon dawn pretty dull and drizzly but thankfully nothing like the torrential rain we had been anticipating. It was weird to arrive back at Cranwell after the time away and noticing the start of the race was part of the old 'Mile and a Half' max run test we used to have to do brought back shivers of fear!
As the boys didn't want to set off too early I arrived a lot later than normal and felt I didn't have my noral pre-race rituals. This set me off on a bit of a weird journey I think and I think it was a bit of a lesson to try and keep your normal routine for things. Due to them also not wanting to do a bag drop so they could get away quickly (?!) we had to keep returning to the car to shed layers which meant my warm-up and loo stops were also disturbed. All in all I felt a bit rattled hitting the start line with only 30secs to go after a fruitless last attempt to visit the portaloos! Also, my foot pod appeared to have run out of battery so I wouldn't be able to record my speed during the race. These things all served to throw me and I started off not in a good place. My legs also felt extremely tired and running into into 40mph headwinds didn't help! Within the first mile was the infamous 'Devil's Dip' which we used to do hill training on and I resigned myself to having a bad day. At 2miles we were guided onto an off-road rutted muddy track which saw me slipping and sliding about for the next two miles, trying to keep balance and find a space not filled with runners also trying to do the same thing. I got fuming angry at this point which probably helped because in the first two miles I had just felt a bit tired and pathetic and not wanting to go on; getting cross fuelled the fire a bit. I was relieved to hit the end of the mud at 4miles, though the course seemed to only go up and never down (how is this possible) and jogged along to 6miles cross that my pace average was no scuppered and I had no chance of meeting my 1hr 50 target. Instead of reassuring myself that the conditions were just really poor, I started to get really worried that maybe I don't have it in me to do a sub-4hr marathon after all (sub-1hr 50 is the time cited for a 1/2marathon to put you on the road for a sub-4hr marathon).
I had a gel around 7miles and started to feel a lot better and stronger. I think this is probably because the endurance side of training was now beginning to kick in and I felt good. I felt strong to 10miles and then decided to try and push the pace a bit. The last three miles were good and slowly my pace picked up a little which I was pleased with. The last mile and a half saw the return of 'Devil's Dip' and back onto the mile and a half course (grass) for the run into the finish. I knew sub 1hr50 wasn't possible but I was surpised to turn into the finishing straight with 1hr 53 on the clock. I knew with just a final push I could at least get a PB and salvage something from a pretty disappointing race. I pushed on and managed to dip under 1hr 54 (approx 1hr 53.54 - results aren't out yet) for a PB of 20secs or so!
Things to take away:
1. I was so cross initially that I couldn't get my average speed up enough to get the 1hr 50 and started to beat myself up about it and question my ability for a sub-4hr marathon (my first season target at Paris in 6 weeks). However, I must remember, I have trained straight through this week (including a 19miler on Monday), the conditions were poor (cold, wet and windy), it was a challenging course with at least 2 miles in mud and another mile on grass. Paris will be none of these things and I will have tapered properly.
2. I got a PB! Disappointed though I was not to go sub-1hr 50, I cannot complain that I did this tough course and still managed to PB. My previous PM was set at the Brass Monkey - a notoriously PB friendly course so this has got to be a sign I am improving.
3. I didn't give up. I was really tired and fed up in the first few miles but I willed myself to keep working and encouraged myself just to push on for the next few miles and at least treat it as a training run and get the miles under my belt. That has helped me mentally to know, I can push on when things aren't exactly going my way. And, let's face it, there will be plenty of those moments over the next 18months!
All in all, a funny race which I have mixed feelings about - still not every race or every training session can be perfect and I think I have taken away some good lessons - not least check your batteries! So long as you keep learning and keep improving it can only get better and if you train hard you fight easy as they say!
Mid-Channel....
Tuesday, 2 March 2010
Monday, 1 March 2010
Chocolate Concrete
Well, after thinking it was just going to be a nice steady week with some good training weeks it turned out somewhat different. As stated, I trained well and consistently through Monday and Tuesday but on Wednesday I woke up exhausted with a slightly sore throat which Adam also seems to have. I had grand plans for training but actually couldn't face it. I was very emotional as well for some reason, getting panicky and even a bit weepy about allowing myself a day off. Instead of just recognising I was a bit tired and accepting that and resting I got very het up and worried about losing training time etc. I think it is the biggest difficulty for a self-coached athlete to know when to put the training in and when to back off. I even wrote on the forums how I was feeling and asked for people to gee me up and get me out training. A few comments later I was motivated enough to get to the gym (normally easily enough to get me inside and training - the hard part is leaving my desk) but this time I actually just reached the car park, pulled straight through and carried on driving. Went to Starbucks for a coffee and just to try and relax and get a moment to myself. It was definitely a sign that I needed to chill and rest. Took the evening off aswell after promising myself I would work hard on intervals and a maasive bike the next day.
Unfortunately I had CCS the next day - every year military personnel are required to redo their Common Core Skills in First Aid, NBC Training, Weapon Handling and Shoots. I passed everything no problem but it took up most of the day. I managed to slip away at lunch for a short session (aiming to do the 1M Jog, 3M Fast (25mins), 1M Jog session I had missed the day before) but I felt exhuasted. Battled through to do 1M Jog, 2M Fast (16mins), 1M Jog and then called it a day. Also canned the big bike session I had planned that evening and instead had a bath, got into my big fluffy dressing gown and watched tv. What a luxury and probably what was needed.
As I was racing this weekend I also cut my Friday sessions down to only a 75min swim - I figured there was no point trying to make up the missed sessions and I didn't want to be running before the race anyway. If I had felt totally fit I would have put an interval session in but I didn't, I still fet tired and my knee has been sore since the 19miler on Monday. And I was glad I didn't as I had a really nice swim - main set was 4 x (400m Swim, 200m Pull Biltaeral) and all the 400ms were under 7:30 with total ease which I was very happy about - works out around a 71min swim for the IM which is what I did at Germany so for non-race, early season without a wetsuit - I feel like I am in a good place.
Spent Saturday off as we had to travel up north to see our friends and Adam's parents and prepare for the race the next day. We had a lovely meal with our friends - some fab lasagne and the famous Yorkshire 'Chocolate Concrete' which is a pparently a childhood staple of those round the Doncaster area and something I have been wanting to try for ages. I had a slab with some custard and was a very happy child! Off to bed by 10.30 in advance of the Sleaford 1/2 Marathon in the morning.
Unfortunately I had CCS the next day - every year military personnel are required to redo their Common Core Skills in First Aid, NBC Training, Weapon Handling and Shoots. I passed everything no problem but it took up most of the day. I managed to slip away at lunch for a short session (aiming to do the 1M Jog, 3M Fast (25mins), 1M Jog session I had missed the day before) but I felt exhuasted. Battled through to do 1M Jog, 2M Fast (16mins), 1M Jog and then called it a day. Also canned the big bike session I had planned that evening and instead had a bath, got into my big fluffy dressing gown and watched tv. What a luxury and probably what was needed.
As I was racing this weekend I also cut my Friday sessions down to only a 75min swim - I figured there was no point trying to make up the missed sessions and I didn't want to be running before the race anyway. If I had felt totally fit I would have put an interval session in but I didn't, I still fet tired and my knee has been sore since the 19miler on Monday. And I was glad I didn't as I had a really nice swim - main set was 4 x (400m Swim, 200m Pull Biltaeral) and all the 400ms were under 7:30 with total ease which I was very happy about - works out around a 71min swim for the IM which is what I did at Germany so for non-race, early season without a wetsuit - I feel like I am in a good place.
Spent Saturday off as we had to travel up north to see our friends and Adam's parents and prepare for the race the next day. We had a lovely meal with our friends - some fab lasagne and the famous Yorkshire 'Chocolate Concrete' which is a pparently a childhood staple of those round the Doncaster area and something I have been wanting to try for ages. I had a slab with some custard and was a very happy child! Off to bed by 10.30 in advance of the Sleaford 1/2 Marathon in the morning.
Wednesday, 24 February 2010
NFTR
...Nothing Further to Report. An acronym used in military parlance but that aptly describes this week. Training has been going quite well - a weights session and 3hr run on Monday followed by a 75min swim and 2hr bike yesterday so some consistent work completed. I am racing on Sunday in the Sleaford Half Marathon so will use that as a tempo run and make my session today a short tempo run instead. Then intervals thursday plus a couple more bike and swim sessions and a good week completed!
Weight is slowly coming off - I have lost 1/2 a stone to date and I now sitting around 10st 8lbs. Still have 8lbs to go to make weight race but that will come off when I start with the long long session post marathon! The marathon is a difficult one. Training is going well and I think I could be close to the 4hr mark. However, I would have to push myself to the absolute limit to make sub-4hrs and that will probably impact on my training post the mara. I really want to be able to get straight back into biking and swimming, at least, from the following Tuesday morn. I think I could probably do sub-4.15 'comfortably' or as comfortably as these things could be but, if this is going to be my last marathon 'race' for a while will I be happy with that and can I put the sub-4 dream behind me? Another option is to target a late-autumn marathon and is the Abingdon marathon still has slots when I get paid in March - I may well go for that. Though again I won't exactly be marathon fit - endurance will be there but speed will have diminshed with all the loooooong miles. Hmmmmm, decisions decisions!
Weight is slowly coming off - I have lost 1/2 a stone to date and I now sitting around 10st 8lbs. Still have 8lbs to go to make weight race but that will come off when I start with the long long session post marathon! The marathon is a difficult one. Training is going well and I think I could be close to the 4hr mark. However, I would have to push myself to the absolute limit to make sub-4hrs and that will probably impact on my training post the mara. I really want to be able to get straight back into biking and swimming, at least, from the following Tuesday morn. I think I could probably do sub-4.15 'comfortably' or as comfortably as these things could be but, if this is going to be my last marathon 'race' for a while will I be happy with that and can I put the sub-4 dream behind me? Another option is to target a late-autumn marathon and is the Abingdon marathon still has slots when I get paid in March - I may well go for that. Though again I won't exactly be marathon fit - endurance will be there but speed will have diminshed with all the loooooong miles. Hmmmmm, decisions decisions!
Tuesday, 16 February 2010
The Hills are alive......
Firstly, Hi to Ian and thank you for your comments - you're right, we Cadman's are few and far between!
I raced the Stamford Striders 30k this weekend, a notoriously hilly course ideal for tough marathon preparation. Normally I quite like hilly courses as I am reasonably strong and for the first 17-18kms I was quite happily motoring along. By 22kms, I had a massive stitch and never wanted to see another hill! Yet still they get coming! That last hour was a real struggle and it will be interesting to see how my splits changed (though hard to judge on a hilly course). I think I need to perfect my nutrition strategy. I was well fuelled and hydrated before the event (had 700ml of H3O Pro, some Soreen and a Banana) but I need to think what I am going to eat during the event itself. I use High 5 gels at the moment but you should really take them with a lot of water and given there were water stations only every 5kms this was hard to acheive. I also don't like stopping at water stations and whilst I am reasonably skilled at drinking whilst running, I probably don't get enough water in and I certainly felt parched by the end of the race. I do wonder if not taking enough water on with the gels caused the stitch? Or it could just be all the jolting around - my internal organs did feel like they had had a bumpy ride especially with all the downhills.
Stitches are becoming more and more of a problem for me having hampered a few of my last races. I don't seem to have too much of a problem in training probably as I tend not to be pushing the pace for a long period of time but racing is a different ball game. I wasn't planning to do anymore long races in advance of the marathon (though I have the Sleaford Half Marathon next weekend) but I think I may now do the ALDI 20 in Ashby-de-la-Zouch simply to practice nutrition at marathon pace. Which does mean I have to be strict and do all the rest of my long runs at a SLOW pace to get time on my feet.
Swimming for me yesterday as recovery and I am practising my drills diligently and not doing much more than that. Every so often I throw in a 950m (1/4 IM) distance TT just to make sure I am on track but as these are fairly consistent at 17.30ish without too much effort I am reasonably happy. Just off to the gym now for a tempo run session and some weights. I headed to my trainer sponsor, ProFeet (www.profeet.co.uk) on Saturday at their fabulous new store on Fulham Road. My insoles were checked and I got some new trainers and socks which will be fab as I think my others are on their last legs - they must have done over 500miles so time for retirement! I ran the 30k in them as I didn't want to switch to the new ones for such a long race but today's tempo run will be the test of whether these new ones suit my feet. They are Mizuno but a slightly different type (more forefoot support) so we'll see!
I raced the Stamford Striders 30k this weekend, a notoriously hilly course ideal for tough marathon preparation. Normally I quite like hilly courses as I am reasonably strong and for the first 17-18kms I was quite happily motoring along. By 22kms, I had a massive stitch and never wanted to see another hill! Yet still they get coming! That last hour was a real struggle and it will be interesting to see how my splits changed (though hard to judge on a hilly course). I think I need to perfect my nutrition strategy. I was well fuelled and hydrated before the event (had 700ml of H3O Pro, some Soreen and a Banana) but I need to think what I am going to eat during the event itself. I use High 5 gels at the moment but you should really take them with a lot of water and given there were water stations only every 5kms this was hard to acheive. I also don't like stopping at water stations and whilst I am reasonably skilled at drinking whilst running, I probably don't get enough water in and I certainly felt parched by the end of the race. I do wonder if not taking enough water on with the gels caused the stitch? Or it could just be all the jolting around - my internal organs did feel like they had had a bumpy ride especially with all the downhills.
Stitches are becoming more and more of a problem for me having hampered a few of my last races. I don't seem to have too much of a problem in training probably as I tend not to be pushing the pace for a long period of time but racing is a different ball game. I wasn't planning to do anymore long races in advance of the marathon (though I have the Sleaford Half Marathon next weekend) but I think I may now do the ALDI 20 in Ashby-de-la-Zouch simply to practice nutrition at marathon pace. Which does mean I have to be strict and do all the rest of my long runs at a SLOW pace to get time on my feet.
Swimming for me yesterday as recovery and I am practising my drills diligently and not doing much more than that. Every so often I throw in a 950m (1/4 IM) distance TT just to make sure I am on track but as these are fairly consistent at 17.30ish without too much effort I am reasonably happy. Just off to the gym now for a tempo run session and some weights. I headed to my trainer sponsor, ProFeet (www.profeet.co.uk) on Saturday at their fabulous new store on Fulham Road. My insoles were checked and I got some new trainers and socks which will be fab as I think my others are on their last legs - they must have done over 500miles so time for retirement! I ran the 30k in them as I didn't want to switch to the new ones for such a long race but today's tempo run will be the test of whether these new ones suit my feet. They are Mizuno but a slightly different type (more forefoot support) so we'll see!
Thursday, 11 February 2010
Well that's a way to make race weight....!
I had a great training day last Friday racking up 16miles on the treadmill. Adam and I had booked to take our friends away for the weekend as a wedding present so I wanted to make sure I got my long run in early so I could prioritise the weekend relaxing. I had a bit of a long slow run epiphany last week in that I realised why people advocate running marathon training runs so slowly (how can 22miles at 10.30min/mile prepare you for running 26miles at 9min/mile pace?!). In training the most important thing to build endurance is time on the feet. Your ability to run faster comes for the tempo and speedwork runs. If I do my training runs at 9min/mile pace not only will it take a lot out of me but it also negates how much time I spend on my feet and thus hampers endurance building. The difference between 22miles at 10.30min/mile and 9min/mile pace is 33mins (3hrs 51 and 3hrs 18 respectively). That 33mins when I am already really tired is what is helping build the ability to run for 4hours. So, anyway I tried to run a bit slower for my 16miles (very against instinct but we'll see) and completed it in 2hrs 33mins. Just over 9.30min/mile pace. So still a bit fast but I am reasonably happy with that. I have longer runs to come and some long races aswell which will quench the need for speed! This weekend is the Stamford Striders Valentine's 30k (18.75). Adam is working so I figure I may aswell train!!
Anyway, long run bagged we set off for a lovely relaxing weekend at Oulton Hall with the plan to do a long ride on the Monday to finish the weekend off. I had thought I would maybe sneak a little intervals session in on the Sunday if I felt like it but was open to having two full days off if needs be as I was feeling a bit tired. We had a fab time relaxing with friends, eating too much and spending time in the spa and I felt great taking the two days off. Ready and recharged to face a heavy bike week this week.
Hmmm, well Monday came and the ride was abandoned. Not, for once (!), because we couldn't be bothered or the snow had ruined things but because Adam and I woke up and both promptly threw up! Nice!! We both spent the day feeling absolutely terrible with all the symptons of food poisoning. Three of the four of us had tried oysters on the Saturday nights as a little amuse bouche but let me tell you, come Monday my bouche was not amused!!! We left out friends and drive slowly across to Adam's parents who luckily live only a few miles away. We were in no fit state to drive (I spent most of the day sleeping or otherwise disposed(!)) so had to call in sick for the Tuesday aswell. It really ruined what had been a lovely weekend! Still, having not managed to eat for two days I happily read the scales on Wednesday morning at 10st 8lbs. Racing weights here I come!! ;)
Needless to say, I am still not 100% fit though the desire to train is back. I had a gentle swim yesterday and will do a interval session today followed by some biking this evening. I won't do too much in advance of the race on Sunday which I want to be fully fit again for so I am having a slightly impromptu rest week! Results of the race to come.........
Anyway, long run bagged we set off for a lovely relaxing weekend at Oulton Hall with the plan to do a long ride on the Monday to finish the weekend off. I had thought I would maybe sneak a little intervals session in on the Sunday if I felt like it but was open to having two full days off if needs be as I was feeling a bit tired. We had a fab time relaxing with friends, eating too much and spending time in the spa and I felt great taking the two days off. Ready and recharged to face a heavy bike week this week.
Hmmm, well Monday came and the ride was abandoned. Not, for once (!), because we couldn't be bothered or the snow had ruined things but because Adam and I woke up and both promptly threw up! Nice!! We both spent the day feeling absolutely terrible with all the symptons of food poisoning. Three of the four of us had tried oysters on the Saturday nights as a little amuse bouche but let me tell you, come Monday my bouche was not amused!!! We left out friends and drive slowly across to Adam's parents who luckily live only a few miles away. We were in no fit state to drive (I spent most of the day sleeping or otherwise disposed(!)) so had to call in sick for the Tuesday aswell. It really ruined what had been a lovely weekend! Still, having not managed to eat for two days I happily read the scales on Wednesday morning at 10st 8lbs. Racing weights here I come!! ;)
Needless to say, I am still not 100% fit though the desire to train is back. I had a gentle swim yesterday and will do a interval session today followed by some biking this evening. I won't do too much in advance of the race on Sunday which I want to be fully fit again for so I am having a slightly impromptu rest week! Results of the race to come.........
Even my swimming needs therapy!
So, part 2 of the journey saw us visit Swim Therapy (www.swimtherapy.co.uk) near Leicester for a video analysis of my swimming technique. Nigel Kube, the Head Coach, offered me a reduced rate for 4 sessions in support of the Arch 2 Arc challenge and I have to say this might be my best 'bang for your buck' sponsorship offer! The set up there is fantastic - they have a fabulous endless pool - MUCH more substantial than some of the ones you encounter at trade shows etc. and a fabulous recording suite of cameras that capture every angle of your stroke. You can have one or multiple strokes analysed but I stuck to my priority stroke, freestyle. After an initial capture, my coach Steve displayed the data on four seperate computer screens, shown at every angle, and talked through areas I could improve. We then filmed some further footage concentrating on a drill he gave me to help me focus on my catch - this is definitely my key area for improvement. It is fascinating how having a third party can help you notice things and, of course, the underwater filming means there is nowehere to hide - all your flaws are exposed!! They also have a dry-land pulley set up which Steve re-inforced the drill on - having this stage was extremely helpful as I could feel exactly what an improved catch should feel like and then mimic those movements in the water. Finally, a copy of the filming is made for you on DVD with voice-over advice from your coach to help you when you go away.
It was, all-in-all a brilliant experience and an extremely worthwhile investment - I would suggest it to anyone. For someone who is going to be spending hours and hours and hours in the water if I can improve my stroke efficiency and power just that little bit it will make all the difference when I am battling the Channel in 18 months time!
It was, all-in-all a brilliant experience and an extremely worthwhile investment - I would suggest it to anyone. For someone who is going to be spending hours and hours and hours in the water if I can improve my stroke efficiency and power just that little bit it will make all the difference when I am battling the Channel in 18 months time!
Meeting the Sponsor!
So there is, as always seems to be the case, a lot to catch up on! On 28 Jan we headed down to Herbalife to meet with the team there and to do some publicity shots. Adam came with me and it was great to finally put names to faces and have a chance to offer some thanks for the great support that Herbalife are offering me - I absolutely couldn't do it without them. Unfortunately Neil was unavailable at the time - he is a very busy guy! Instead I met with Julian Cacchioli (VP for Corporate Communications) and Gavin Aley (Director Sales, Strategy and Service for the UK and Irish Market). Both were extremely welcoming and enthusiastic about the challenge. I feel extremely supported and like I have the best possible people on my side. They explained the history of Herbalife to me and it is obvious they both feel passionately about the company and the products it delivers. Neil had stressed how important it was to me that I would actually utilise the products when I first signed my contract with them and now I understand why. Herbalife actually wants its sportspeople to be ambassadors for the brand and believe in the products which they couldn't do if they didn't work for them. Happily, I believe strongly in them and am certainly getting through my fair share!! The Formula 1 shakes support my recovery every day and they certainly taste better than any other recovery product (maybe, at a push, bar strawberry milkshake!) I have ever used.
I also had my modelling moment with the photographer. We set up some publicity shots using the products and also headed to the local park for some action shots. It's at times like this when I must remember not to bring Adam to stuff as he spent the entire time taking the mick out of my running action! He says I stick my elbows out - hmmm, we can't all be perfect POSE runners can we! With a parting gift of lunch out and a snuggly Herbalife fleece for us both, we were on our way for Part 2 of our long weekend!
I also had my modelling moment with the photographer. We set up some publicity shots using the products and also headed to the local park for some action shots. It's at times like this when I must remember not to bring Adam to stuff as he spent the entire time taking the mick out of my running action! He says I stick my elbows out - hmmm, we can't all be perfect POSE runners can we! With a parting gift of lunch out and a snuggly Herbalife fleece for us both, we were on our way for Part 2 of our long weekend!
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