Sunday 28 February 2010

Part two...


....all done. Had to push myself not to turn for home on more than one occasion, thats the problem running round Llanelli, your never really more than 3 miles from home.


Felt strong again except for a little niggle from the sciatica. Am a bit concerned though that when I stopped my right knee seized up competely despite having no pain for the whole 11 miles? Oh well, have had good stretch, hot bath and iced and is loads better so will see what tomorrow brings.


Happy days in the footy, COYS!

Part One...

......of 20 miles planned today out of the way nice and early. 9 in the bank. Felt strong and enjoyed it, especially the bite of flapjack after 30 minutes. Seemed to digest well so may well use that strategy in London.

Heart rate was lower than ever, whether this was because was early I'm not sure? 69%whr

Will see what tonights 11 miles bring.Back to bed for an hour now, then marking and prep, Spurs, Utd, Roast, Ironing, bathtime and away to go again....

Saturday 27 February 2010

Schoolboy Error....


...this morning, at least it was only the one though which is more than you can say for Wales last night. Stayed in a mates last night with the plan to break in my lovely shiny new Wave Inspire shoes running home this morning but forgot to take my foot pod with me so had to map my run. Doh!


Was supposed to be an easy 5 but seems only did 4.78. Not to worry though, was first run since Tuesday, after a bout of Delhi Belly, and in physical terms felt like the short break had done me a favour, last nights alcohol intake didn't help though.


Because of Laura's shifts will do a doubler tomorrow. 10 at 6 in the morning and 10 in the evening.


Off to make some flapjacks and a cheesecake now....

Tuesday 23 February 2010

I had a choice...

...I made a choice.

The choice was an evening interval session (I hate speed work) or a night of eating crap.
I chose both.

Had to drag myself out of the door for interval work, especially now the secret door is closed. Ended up doing my 15 x 200m splits through the precinct in town. Had some funny looks but as most of these were from people who were having discussions with lampposts and shop window mannequins (don't think it was Kim Cattrall) I didn't feel too mental.

As all I have eaten today is a bowl of rice with chillis and peppers for lunch and pasta with the same ingredients for tea, two poached eggs, two yoghurts, a banana and an apple I refuse to feel guilty for the handful of cow biscuits I just consumed. May have another handful now actually or some shredded wheat...

Sunday 21 February 2010

Just Like Heaven


Sinking into a hot bath after a run/race of any kind, don't you agree? Well todays was better than heaven. Don't think this is blasphemous but I am willing to dodge a few bolts of lightning, just not today, I couldn't dodge a codding bean (old saying from my younger days, anyone recognise it?)


Anyway did 20 miles and am now sat here with a grin like a cheshire cat, wasn't feeling like that just over an hour ago though, the last 5 miles were the toughest thing I have ever done physically, and possibly mentally, but I did do them. Think is safe to say I now know what the wall feels like. Hard!


Not sure why was so much tougher than last weeks 18, a little warmer for sure? In terms of taking on lfuel during the run did exactly same thing as last week, couple swigs of lucozade every 3 miles. Obviously not enough. Had a little more porridge than usual this morning, could that have been a factor, or do I need to eat it closer to running? Maybe will try 3 hours before next week rather thanthe usual 4.


So many questions left unanswered, just hope I feel better than this come VLM...

Saturday 20 February 2010

More nutrition talk


Did 5 miles this morning after a few beers and packs of McCoys last night. God they are good crisps aye. Nice run, no niggles at all, hopefully will say the same after tomorrows 20.


Now I know regular subscribers to my blog will be thinking 'He said he wasn't drinking or eating crap' but I can explain myself. After my last blog, where I set out my stall for healthy eating, I decided to do some in depth research and ask some nutrition experts, namely here:
Check it out, I'm not paying for full membership but you can learn a lot in the 24 hour trial period.


Turns out that to maintain current weight with amount of miles I'm doing need to be be consuming 4300 calories a day and if I want to lose 2lb a week, around 3200 calories a day. Trust me that is a lot of calories. To highlight this my intake for Thursday which was spread over 6 meals was;



  • A bowl of porridge

  • A banana

  • An apple

  • 100g wheat pasta with chiilis, peppers and spring onions

  • 2 slices of soya bread with natural peanut butter

  • 3 low fat yoghurts

  • 500g portion of shepherds pie with peas and gravy

  • 3 weetabix with sultanas and skimmed milk

Now this only came in at just over 2000 calories for the day with nutritional requirements nowhere near satisfied. This is not healthy when training for a marathon so really have to up my intake. I am happy to have twice as much pasta/rice for lunch or porridge for breakfast but that is about all I can do and would still be barely enough so have decided one a day a week it is important I have a day off healthy eating. Am sure you all agree...

Thursday 18 February 2010

Food Mountain


7 miles this morning which was fine physically but very difficult in terms of energy. Am sure this wasn't helped by the fact that I only did 10 miles yesterday evening but I think has more to do with my nutritional intake.


Am the first to admit my diet has left a lot to be desired over the last few weeks as my abstaining from alcohol (virtually) has seemed to lead to an addiction to chocolate and biscuits, in particular Double Deckers and Malted Milks, often together. If it wasn't for the amount of miles I was putting in I would weigh about 24 stone for sure. However I do believe that the amount of sugary stuff helped with the energy levels.


Now, having decided to loosely use lent as my motivation, I have cut out all the crap to get back to the healthy diet I enjoyed for much of the last three years. Is clear though that just one pancake, and a lack of calories overall since Tuesday morning has left my energy levels a little low so am going to have to go back to eating a food mountain of healthy stuff every day. 5 small healthy meals a day and a large portion of whatever I'm making for the kids for tea (not including chips) is back on the menu, in fact have just had 2 slices of natural peanut butter on soya bread and a low fat apricot yoghurt for afternoon snack. Shepherds pie tonight.....


Mmmm

Wednesday 17 February 2010

Changing Plans

Not ideal but worked out for the best tonight.

Original plan was to do 10 early this morning before Laura went to work but Chris wanted to see what it felt like to do 13 before Llanelli Half. Was happy with that and looking forward to going out with some company at 1830. In fact I was pacing the house all day was looking forward to it so much. Unfortunately a combination of a heavily(ish) pregnant Dina and a sick dog meant he had to cancel which meant another change of plan.

New plan was to go out as soon as Laura got home for the original 10 but had really lost all motivation and had to drag myself out the door. Once out though had a fantastic run, felt really strong and had no niggles so, as I said, it all worked out for the best. Really happy at the moment, nice 7 miles tomorrow and then a rest day Friday will set me up well for another big week next week.

Got my passport through today too which is confirmation that I am off to snowy Teplice in the Czech Republic on March 14th for 8 days so have amended my training plan accordingly. When I say snowy I just looked at the forecast and there is snow predicted for next 14 days but maybe it will warm up by the time I get there? Fingers crossed...

Tuesday 16 February 2010

Why?


Do people cross the road in stupid places when there is a pedestrian crossing ten metres down the road? Should be legal to mow them down....


also,


Why do people thank you for letting them out at roundabouts when it is their right of way anyway?


Just two questions I need answering from going down the beach for my run this morning.


Was going to go to the track through the secret door but was warned late last night that anyone using such a method of entry is likely to fall foul of the local constabulary which I could really do without.


However was lovely down by the beach, perfect distance for Yasso 800s and nice and peaceful again, the only sound was the high tide lapping against the wall at the top of the beach. Not a dog in sight either.


So good session once the back warmed up, comfortable 3.30 minute pace for each 800 metre interval which should, according to the theory, mean a 3hr 30 minute VLM, one can only hope.


"The secret door swings behind us

He's saying nothing

He's just giggling along

And even if they were to find us
I wouldn't notice

I'm completely occupied"

Monday 15 February 2010

Feeling Fine

This morning's run was hard, was stiff when I woke up (ahem), especially back and calves, after yesterday's lsr and felt low on energy throughout an easy 4 miles.


Am feeling good now though, no niggles all day, think have run last of the stiffness off, maybe my body is becoming accustomed to the increased mileage at last.


So am now looking forward to getting up at crack of dawn tomorrow to hit the track for 4 x 800m intervals (first set of Yassos) so my evening is free for a pancake extravaganza before I give up chocolate, cake and biscuits for lent.


Did one of my favourite things in the world today too. Parked in F car park by Cefn Sidan, had a picnic with the family then walked the 100 yards on to the beach. We could have been the only people in the world, views across the Gower estuary to Worms Head and down towards West Wales and the whole beach to ourselves, peace and tranquility, think may do some running down there. Perfect! Shame it started to rain, but this is Wales...

Sunday 14 February 2010

The people you see...

... out running.


Loads of runners out today, was a lovely day for it, but three things stick in my mind.


1. As i ran along the coastal path a group of runners came towards me, must have been about 5 or 6 of them. I gave my usual cheery hello as I approached and realised at the same time that they were from my running club. Now I wouldn't expect them to recognise me as have only met them 4 times and never really communicated with them but I do wonder why one of them gave me such an evil look. Honestly if looks could kill I wouldn't be sat here typing this now. Maybe it is just her general personality. Maybe I imagined it. The others acknowledged me?


2. As I went past Machynys I said hello to another runner going in the other direction? I had to pull an earphone out quickly as he muttered something to me and ask him to repeat himself. I'm sure he shouted 'Am I close to the pond' but by then he was about 20 metres past me and by the time I processed what he said and tryed shouting 'what pond' it was about 30 metres. I am left wondering if there is a pond in that direction that I have never noticed or whether I should have chased after him and told him that I thought he was going in the wrong direction? Am I a bad man?


3. On finishing my 18 miles, which was my longest run ever, about half a mile from my house I walked past an old couple. The old bloke said 'you will never get fit walking' to which I replied jovially 'just run 18 miles'. When he replied that if that is the case surely there was no need to stop now I had to use all my will power not to insert his walking stick where the sun doesn' shine.


So I need answers:


1. Do you say hello to fellow runners? There was a good article on this in runners world a few months back, what do you think? I find dog walkers are generally friendlier to be honest, may count next time.


2. Would you chase after a random person to tell them you think they are going the wrong way?


3. Can any legal people tell me if it is possible to get away with physical violence after a long hard warm run on the grounds of diminished responsibility?



Anyway I enjoyed the run and am still feeling confident for VLM, would come in around 3hrs 50 at todays pace which would be fine if I'm honest, although I do hope for better. Nice chinese and few jars with my beloved for Valentines now....



Adios Amigos!

Friday 12 February 2010

Half term...

......is here, which is good, and not a second too soon. Day time running for a week if I can decide what to do.


Problem is that it hasn't been the greatest week of running since last Sunday's 15 miler. Hasn't really been a case of cba but more to do with niggles in the lower right calf and lower right back (connected?), a problem that has been hanging around since Corus 5 miler. The conundrum I have is that the niggles tend to go once the muscles are warmed up so don't know whether to stick or twist. Facts I do know are that after Sunday's run felt nothing all day Monday or Tuesday until hill session when they returned. So maybe I should just do easy runs for couple of weeks? Or rest completely? Or just carry on regardless including speed work? What do you think?


Answers on an ice pack please people...

Wednesday 10 February 2010

Still hungover...

...from Sunday's run possibly? Certainly that coupled with a long day with the Czech Republic students today contributed to my apathy going out the door tonight. Was a really tough recovery run, a real struggle to do 5 miles at around 9mm pace let alone the planned 9 miles to be frank. Some may see this as weak, I see it as sensible. I'm sure tomorrows tempo will be much better, have a day off Friday then and will make the decision depending on how I feel whether or not to make it a 2 day break leading up to Sunday's 18 miler.


On the subject of our Czech visitors I must say what a fantastically mature and disciplined group of 16-18 year olds they are, I only hope our crowd are as good when we visit them next month. Bet they bloody aren't though.


Oh yeah have decided am giving up chocolate and biscuits for lent which I'm sure, along with my continued abstinence from all things alcoholic (except this Sunday), will lead to a strong 6 weeks leading up to VLM.

Tuesday 9 February 2010

Hills again....

I am not going to lie to you, tonight was shit.


I want to enjoy running and to be totally frank I dont enjoy running up hills. Did 10 x 2 minute intervals and although I am well aware that people are probably dying to point out that they will help in the long run, I reiterate, I want to enjoy running. Sunday nights 15 miles, I enjoyed, tonight I didn't, wasn't even glad I had done it when I finished, and I didn't even push myself that hard. Have had it suggested that I do Yasso 800's instead and must say they seem a lot more appealing. Anyone with no idea what I'm jabbering on about look here:




Was bloody freezing too, much colder than I excpected, in fact every time I cleared the snot from my nose (runners prerogative?) it was shattering when it hit the floor as had frozen on the way down.


Anyways, am sure that is the weeks moan out of the way, a nice 9 mile recovery run to look forward to tomorrow night.

Sunday 7 February 2010

Long and Late


So two nights in a row and I'm out running past 2100hrs. Only difference being that I went out at 1930hrs tonight to do my longest run ever, 15 miles. Was helped by having Stu with me for first third of the run, which we did on the cycle path in the pitch black. Miles 11 to 13 were tough, could happily have stopped but glad I didn't although I'm tired now.


Really enjoyed the peace and quiet which has got me wondering when I prefer running, always thought I was a morning person but it was good tonight especially running round the lake, if I could bottle that feeling i would be a zillionaire. It looked nothing like todays' picture but you get the jist.


So what time do you prefer to run and why?

Saturday 6 February 2010

Swing low...


Very late doing the 5 miles tonight because Laura had to do a spot of overtime. Could hardly move for sad drunk Welsh people. Urge to hum 'Swing low' as I went past them was very strong. Got to hand it to them though theydont do half measures when it comes to getting behind their country, can't seem to remember the English being so patriotic to a man when I was growing up, not even for the football?
Heres hoping Laura is not late tomorrow night, dont fancy going out at 2130 for a 15 miler...

Friday 5 February 2010

'Orrible Kids

Enjoyed tonight having swapped my rest days after a serious case of cba yesterday. Did a 5 mile tempo home from work with mile warm up and 2 mile warm down. The tempo was at the best pace I have ever pushed myself in training and felt comfortable and strong, only need to be able to do it for another 21.2 miles and a 3.30 VLM will be all mine.



My route home from work took me up through Station Road past the two Child's Plays and out by Asda. (Think Townhhill, Shirley Warren or any rough areas where you the reader may live) Well I think I got more abuse from various gangs of youths in that half mile than at any time in two years running. Now I can cope with the usual crap like 'Run Forrest Run' but when one partcularly acne ridden 16/17 year old ran past me with a mate and called me a 'Stupid C**t' I'm afraid I took offence. I am NOT stupid. Ignored it for about 30 seconds then thought I'm gonna catch the little fecker and put the fear of god into him and would have managed to if not for traffic and then Asda. Was only going to scare him a little but OH suggests in her Police Officer guise that just chasing him aggressively was enough to be charged with assault. Anyway point is that unfortunately my slow warm down was punctuated with a 4.59mm pace sprint.


Wont be running that way again anyway.

Wednesday 3 February 2010

Pyjamas

...on already, not to early is it? (1630)

Was such a wet 10 miles today that after my bath just seemed like a good plan.

Found the start of the run pretty tough, not enough carb loading this morning but am feeling stronger and stronger overall. Can't wait for VLM in all honesty. The only obstacle in my way is my week in Czech Republic supervising 15 Btec students. Think I may have to take them running with me...

Tuesday 2 February 2010

Shameful...


Plan for today:


1. Finish teaching 1615

2. Quick Superman change into running gear

3. Jump on bike down to track

4. Enter through secret door

5. Mile warm up, 4 miles fartlek, Mile warm down

6. Rush home for tea by 6

7. Bath, myself and kids

8. Watch Spurs beat Leeds


Actual chain of events:


1. Finish teaching 1620 because students are clowns

2. Even quicker Superman change into running gear

3. Jump on bike down to track, stuck behind learner doing 30 in a 40 zone

4. Track in use by bloody egg chasers again

5. Back on bike home

6. Field Mile warm up, 4 miles fartlek, .8 mile warm down as 6 fast approaching

7. Tea

8. Clean kitchen and bath myself quickly

9. Discover Spurs are playing tomorrow night


Key points in this actual chain of events are 4 and 9. Track wasn't actually in use but pitch was as kickers were practicing, from my vantage point I thought it was Stephen Jones but thinking about it he must be with Wales squad? Didn't fancy being target practice anyway. They weren't very good, their balls were everywhere.


As for point 9 I must admit I am scared about what is happening to me. I dont think I'm on the turn or anything but having the wrong night for a Spurs game is bad form and last week I went out running and Sky +'d a game for when I got home. To be honest if my old mates back in Southampton knew such a thing they would think I had already turned completely. Running has consumed me...