Looking back looking forwards...

I'm not making any resolutions but don't worry I'm not going to start ranting on about people making the same futile resolutions year in year out, if it makes someone feel better even if for only a couple of days then is all good right? 2012 was ok performance wise looking back now and I PB'd at every distance I ran with the following times: 5k - 20.29 (1 min 16 secs improvement) 10k 44.05 (52 secs improvement) 10m 1.13.28 (Bloody terrible run but first ever 10 mile race so still a PB :-) ) HM 1.34.55 (1 min 52 secs improvement) Mara 3.29.04 (19 mins 43 secs improvement) Not too shabby in all and plenty of miles done too hopefully finishing on around 1890 for the year which is only 30 miles short of last year and 40 shorter than 2010 which was my highest year ever. Factoring a broken pinky, no running for 4 weeks and a gradual build back up I am extremely satisfied with this especially when I think of the 2323 bike miles too, my previous highest was just over 400 miles. It may be construed as a little strange that as I sit here now thinking of all I have achieved I still a little underwhelmed. The good thing though is that I can pinpoint exactly why this is, I'm a man who likes structure, I love to have a target race and a plan to follow and basically since I broke my pinky in September and had to withdraw from New Forest marathon and Gower ultra the last 3 months have been a little directionless. Sure I have been getting the miles in ready for 'I am Premier League' (took me nearly 5 paragraphs to mention it :-) ) but without the structure I like. Have put together a plan with help from the legendary Andrew Murray now though so am happier :-) So 2013 and my hopes and aspirations? I feel I have reached a bit of a watershed moment in my life, whether it is to do with turning 40 I don't know but it may well have contributed but I am also getting inspiration from reading and hearing the stories of our Olympic heroes and at the moment Scott Jureks book and wathcing Bicycle Dreams (fantastic documentary film get it now if you haven't seen it already). So what am I getting from these stories and my increasing maturity? Basically that I am not doing enough in my life to get maximum returns for me or my family so am going to make a number of changes. 1. Eat so much better, not just 4 or 5 days a week, with at least 3 vegetarian days a week. 2. With number one in mind I will finally get round to sorting the garden out properly, is pretty big and all that has concerned me before is making sure it remains child friendly. I will have a vegetable patch by the spring. 3. I need to be in tip top shape for March so I am going to get back to doing at least an hour a week strength and core work to go with the running. Ten nminutes a day sounds easy doesn't it. 4. Do at least one job a day iin the house until it is all redecorated. The kids and pets are all older now so hopefully it will stay decorated. 5. Less time on Fetch and other social media sites. Half hour a night before bed and uploading time. So I hope to remain very busy whether it be training, doing the challenge, racing or sorting the house and garden out. In terms of training and racing aspirations I will aim for the following. 1. To be as fit as I can for 'I am Premier League'. 2. By the time I finish it at VLM on April 21st I think I will probably be at 1500 miles for the year running so have set my mileage target for the year at 2800 miles. 3. That is up in the air though as I have entered the ballot for Ride London 100 and if I get in will have to concentrate on more bike miles come May. Hope to convince work to join the cycle to work scheme. Hope to reach 1800 miles on the bike whatever. 4. An autumn attack on 10k, HM and marathon PBs. Just need to decide on the events to enter. So a busy and exciting year comiing up but the all consuming thing at the moment remains raising as much as humanly possible for my 'I am Premier League' charities so I will finish by asking once more to share my plans with as many people as you can, still need as much support as possible whether it be running partners, donations, items to auction or corporate sponsorship to help cover my costs (will be huge amounts of publicity for the comany that takes the plunge). Here are the links again, I have £435 donations already, question is whether between you wonderful people I can get it up to £500 by midnight tonight. Please help and share the links even if you aren't, understandably, in a position to donate right now. Website Virgin Giving Page Happy New Year my friends.

Kicking the crap out of man flu

I was talking about ruminations last time out and the one that was concerning me the most was whether I was doing enough training, well the questions remain in my head and although I was inspired enough by Ellie Simmonds speech on Sunday night to get out for 5AM runs Tuesday and Wednesday I wimped out this morning, despite getting up and dressed, because of a sore throat and head cold. True to form, and despite remaining under the weather all day, I have been berating myself because let's be honest I wont be able to wimp out come March 28th, head cold, man flu or whatever. Add this to the fact that I will be out on the pop with work from midday tomorrow and because of this, the hangover (I am 40 now, it takes a while ) and christmas shopping commitments probably wont be able to do anything of substance until Sunday afternoon I managed to head out for an hour on the bike in the wind and rain after tea. Not on two feet but I only had a 6 miler planned anyway and was out longer on the bike than I would have been for the run so feel happier with myself. is only man flu right? I tell you something else too, with three months to go still until i get under way I can honestly say this is the hardest challenge I have faced already, I can deal with the training but the mental side of it such as the organising, the constant questioning of my abilities and even more importantly how I can maximise the fundraising is already taking its toll. All i can say is thank the lord I have got so many great people supporting me in so many different ways. If you are taking the time to read through my insomnia curing ramblings you are probably one of them so thanks. i will sign off with a disclaimer for any drunken blogs or ramblings that emanate from this direction in the next 36 hours or, in fact, any time between now and the New Year. http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=MattRogersonispremierleague

Ruminations 16/12/12

125 days to go and a blind long run this morning and the ruminations continue apace. Lets start with the blind long run. The garmin packed up after two miles, took me a while to get it started at all so had thankfully put stopwatch on and just decided to run for two and a half hours which at usual pace would take me to 16 miles +. Plotted it on run keeper when I got home and came in at 16.7 so all good. Have been feeling even more fat and lazy than usual lately and only got 4 runs in this week (plus a few miles on Veera) which is the cause of some of aforementioned ruminations, 1. am I doing enough leading up to the challenge, 2. do I have a problem (Hi my name is The Terminator and I'm a mince pie addict) and 3. how much training should I be doing? I think I have answers to all the questions: 1. Have still done 40 this week and 93 in 16 days plus 79 on Veera so far this month, and that is with my 40th celebrations, not so bad really. 2. Yes I probably eat more mince pies than the average bear but hey have burnt off enough calories for about 70 so far in December so am probably in credit 3. This kind man http://docandrewmurray.com/ emailed me earlier and just suggested lots of traning with one week in build up of 80-90% (170 miles) of planned first weeks mileage (210) which scares me a little but leads to one of my other 2 ruminations of which I will return to at a later date because Sports Personality is about to start... If you have read this garbage maybe you want to sponsor me too? http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=MattRogersonispremierleague

Done 6/12/12

6 miles home from work, wet and windy (do I need to tell you that? Is December, is Wales) and they are going to be the last miles I log in my thirties. When I head out the door Saturday morning will be a M40 Now to decide whether to order a Bhuna in and have a tipple whilst watching Spurs or be good and cook something with the rest of Family Von Terminator off out getting hair cut ready for the party on Saturday...

139 days

That is not really a lot of days at all in the general scheme of things and will be here before I know it barring any Mayan apocalypses which would really put a spanner in the works... Has come into sharp focus again now as finally my local charity, Breakthro Llanelli, have finally managed to 'breakthro' the paperwork and bureaucracy of HMRC and get themeselve registered on Virgin Giving so the important stuff, fundraising, can start. Have had the page up for 18 hours and am up to £120 already. If it continues at that rate for the next 139 days I will raise exactly 'lots' before I even set off from Geordie land. You are of course welcome to contribute http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=MattRogersonispremierleague With the challenge looming large on the horizon I realised last week that I HAVE to stop coasting along and start cranking the miles up so put together a plan, what can I say, it is not very scientific, but I work better with one. Have averaged 40 miles per week on two feet and the same on two wheels over last 4 weeks and my 15 miler this morning was my longest run since August and felt pretty comfortable so am heading in the right direction. Must try to make sure that I manage to keep this up over next 4 weeks as I no doubt succumb to temptation and gorge on mince pies, birthday cake (I'm 40 in 5 days ) and all other types of calorific wonders. Actually need 176 miles to beat last years total, don't think it is possible but wil help keep some extra focus.....

Benefits of running partners Pt.2 and other boring guff

A good weekend, albeit tough today, highlighting another benefit of a running partner but also what could be viewed as a drawback. A slightly dicky tummy threatened to derail yesterdays planned 11 mile run but luckily my running partner had a couple of spare Imodium which spared any potential blushes or detours into bushes. Now don’t get me wrong I don’t mind squatting down in a bush but it wouldn’t have been pretty yesterday. So thanks Stu. Turned out the run was in beautiful autumn sunshine again despite a horrific hail storm minutes before departure. Plan for this morning was 20 miles on Veera in about an hour and a half with an hour run as the meat in the sandwich. Best laid plans do not work out though. Despite bonus points for the Imodium yesterday my running partner also suggested a route for me to try sometime so I thought I’d try it out today. So off me and Veera set on a windy Llanelli day and I was well aware it would be a testing route but not quite as testing as it was, eminently doable but is probably about 5 miles of uphill from mile 3 to 11. http://www.endomondo.com/workouts/105041743?country=gb&lang=en&measure=imperial By the time I hit the major downhill back into Llanelli, and bearing in mind will be doing an extra run tomorrow as have been persuaded to join local club at long last, I decided to scrap the run and carry on with Veera round the cycle path and home. Was tough into a strong headwind blowing in from the east and then at mile 23 a puncture. A quick phonecall home to let them know I was running late I manned up and declined the offer to be picked up and got to work on changing the inner tube. Was going swimmingly until frozen fingers made getting the tyre back on a struggle, luckily a kind man with hid chocolate lab stopped to give me a hand. People are nice. Home in 2 hours 18 mins excluding pitstop time and with 26.2 miles on the clock. Can’t say I enjoyed it really but was a tidy workout and took me and Veera to 2022 miles for the year. Have given her a good clean now so hopefully she will behave herself for a while. So with all that, a day sending money to Santa yesterday and a lovely roast cooked by my beautiful wife this afternoon am another weekend closer to IAPL, Born to Run 2013, Christmas and my 40th birthday celebrations. Tidy!

Don't stop me now!

I am really getting my shit together here Look at this organising stuff photo for IAPL: Nice 7.49 mile run this morning, sods law meant I dressed up for the hail, wind and rain that has been lashing down for the last 24 hours and ended up running in bright Autumn sunshine. Can't complain though even though my running partner's endomondo logged basically the same run at 30 seconds a mile faster how did that work, granted he met me after he had done half a mile and I carried on a mile after him but... No benefits there then but watch this space, there will be a part two promise.

Benefits of a running partner Pt.1

Is bloody horrible out there today, really don't want to go out, hail and wind and stuff (there is actually no stuff I am just saying it to help paint the picture, artistic license applies). I am not saying I wouldn't man up and get out for the planned 7 miles by myself but the fact I have organised to meet one of my random running partners reallly does help, this is not the first time this has happened, it did just last Saturday actually. So there it is 'The benefit of running partners Pt. 1' also to be known as 'Stating the bleeding obvious Pt.1' but am just trying to get used to blogging regularly again so anything goes... Bet you can't wait for Pt.2 :-)

Now ladies and gentlemen. what you have been waiting for....

Top tune, I do feel good and strong! (today) Really this time I am going to get back to blogging regularly. I feel that today being the start of another month has bought my 'I am Premier League'(IAPL) challenge even closer. Well it is actually bloody obvious it has bought it closer but my Spidey senses are sharpening and it just seems a little more real than it did yesterday.If you know me you more than likely know about the challenge but just in case you don't you can click here I need to start getting things down though so one day I can look back and say oh yeah that was fun or shit that was a bad day. My main problem though is as I go through the day I have loads of ideas about things to blog and then I sit down and they have all gone. My short term memory is bloody rubbish, I blame my lifestyle between the ages of 15 and 35 but that is a whole other story and certainly not one to be aired before the watershed ;-) So this is the start of my journey documenting my training for IAPL via my 40th Birthday, Christmas Shenanigans in Rogerson Towers, trips to Londinium, a few races to be run at easy pace (I will not listen to the little voices in my head), organising and staging my ultra and the whole work and family thing. Am currently building up from a rather gay broken toe which led to 4 weeks not running and lots of miles on Veera. Have been back running about 6 weeks I think, am now up to two 10 milers on a weekend and plan on adding a mile on per week on a Sunday through to January and stick at 12 on a Saturday. Apart from that will be one 10 miler a week, a few 6-8 milers and loads more miles on Veera, nothing can prepare me proplerly for what I am taking on I guess so am just looking to get plenty of miles on tired legs without breaking myself and really pushing the Veera miles. Today was a Veera day, a nice 25 mile loop apart from what I thought was a bit of fun at 5 miles when I went through a flood on the Marsh Road which was about a foot deep and soaked my feet which then turned to blocks of ice by about mile 12 and were very very uncomfortable by the end, wont be doing that again. So basically this is it, don't expect blogs about the state of the world (dpn't get me started) or my views on anything deep and meaningful, just lots of today I ran or Veera'd x amount of miles, it was great/average/shit because I was/wasn't tired/hungover/full of manflu. x

Train Smart

Sometimes life gets in the way despite your best intentions. Yesterday was a prime example. Was supposed to be an 11 mile day but with Laura not finishing work and arriving home until half seven I knew running in the morning was out of the question and that I couldn’t do it home from work because I would not be home in time to have tea with the family before Laura had to go back to work. There are sacrifices I am willing to make but has to be something completely unavoidable to miss family tea time.

So with Liz yelling’s personal advice to train smart (did I mention that before ;-) ) still at the forefront of my mind I ended up doing the following:

Plan – 11 miles starting @ PMP+20% (9mm) with last 5 @ PMP+10% (8.15mm)

Done – 6 mile cycle to work
6 mile cycle home
5.5 mile run straight off bike @ 7.50mm

Run was faster than I expected but had exactly 45 minutes to get out and back and was feeling extremely comfortable at that pace and wanted to feel as if I had done a workout you know? Could be a fair bit more plan adapting to come still but am feeling happy with progress at the moment.

In other news the inspectors have been and gone and decided we are a good college across all key areas, best we could hope for in my opinion only being just over a year into a merger with another college that is still causing a lot of division.

Also I may be taking Liz’s advice to train smart(did I mention that before ;-) ) a bit far but after skim reading the economist in work for the last 5 years I bit the bullet this week and subscribed for the princely sum of £1 for the first 13 episodes. What next? Watching the news? Don’t get me wrong I do keep up with current affairs as much as a business studies teacher should but have always been much of Sherlock’s mindset that bothering myself with things that I can’t affect are a waste of my energy. The Economist is a good read though so I thought why not. That is what Liz meant by train smart right? (did I mention that before ;-) )

Adios Amigos

Relax/Baggy Trousers

What were Frankie Goes To Hollywood all about then? For some reason something possessed me to get hold of their greatest hits earlier and can’t work out whether it was worth my time or should I have just got Welcome to the Pleasuredome, they weren’t great after that were they? And there are only 4 songs on there that really stand up although they are fantastically over the top. Then again maybe with a few more listens it will all work for me although saying that’ Ferry Across The Mersey’? I don’t think so! On the other hand also got Complete Madness, for about the 83rd time in my life, and that is a sure fire winner every time! What with getting the Ministry of Sounds Alternative 80s Anthems album last weekend is almost as if Old Grey Whistle Test has landed in my docking system

As for running has been a good first two days on the plan, 19 miles done, plus 12 on the bike and a core session, and all at bang on target pace of 8.30 for general runs and PMP+20% at the start of long runs and PMP+10% for last 5 miles. Feeling good but have had a titful of the wind now. Tomorrow may see running and cycling at recovery pace but Friday is going to be the tester when my only option I can see is going to be to run my 11 miler home from work leaving at quarter to five because of Laura’s shifts. Supposed to be 5 mile recovery Saturday and 15 miler with 7 @ PMP on Sunday, anyone recommend another way to fit the sessions in so I only do a short one Friday? No didn’t think so…

Anyways, until next time!

Shooting Stars never stop even when they reach the top…..

You can't knock a Double Decker

Summary of W/C 16/1/12

Mileage – 41.48 miles
Bike – 74.39 miles
Core sessions – 3
Weight loss – 2lbs

Exercise interrupting dogs – 0 (In fact there were some very considerate dog owners)
Another good week last week, not as many running miles as I may have liked but was important to recce the ultra route on the bike on Saturday hence the high miles there and lack of a long run. Really pleased I forced myself to do core session 3 before bed last night too, could this, my 40th year, finally be the year of the 6 pack, probably not but is another goal…..

Am on the Double Deckers and digestives tonight, before anyone shouts at me let me make it quite clear that his is like a final supper before the Llanelli plan starts tomorrow. I’m feeling highly motivated and got a personal message from me athlete of the year, Liz Yelling, on facebook last week, wishing me well and telling me to train smart.

So train smart I will…..

Mate in work thinks Star Bars rule?

Inspired by Marathon Talk

I can’t believe that, despite hearing of it eons ago, last week was the first time I actually downloaded marathon talk. Have now listened to the latest two episodes plus the Mo Farah interview episode and obviously the episode where James Adams talks about his bimble across America. Honestly if you haven’t listened to it and are interested in running at all, but particularly long distances, get on it now, or am I really the last one to get on the bandwagon? So much good advice, so many inspirational stories and great interviewees…

Listening to the Mo Farah episode tonight has got me even more excited for the Olympics, can’t wait to see how he performs along with what I guess are the other obvious competitors to follow for equally obvious reasons, Jessica Ennis, Usain Bolt and Dai Greene. Key athlete of the year for me though is, and this is pretty much solely from her marathon talk interview last week, Liz Yelling. I will be glued to the screen and willing her on to get the qualification time in London in April. After all she has been through she is still chasing her dream and is so positive which has, with time to start a 12 week plan for Llanelli next week, made me revise my plan for Llanelli. If I could run a half marathon on the same course averaging 7:25 pace last March with hard work, sensible diet and positive thinking surely I can do a full marathon at 7:27 pace this year. Is all about improving speed endurance isn’t it? The pace is there…

So there it is, out there for you all to measure me and help to push me on, a 34 minute PB which will get me a good for age for London for next year as an old, 40, man! You only get out what you put in don’t you?, and training has been going well, I’m feeling strong and have already got 133 miles running and 77 on the bike logged for the year with plenty of core work too. Lucky I have a supportive wife and kids (or they just like me being out of the house). Here’s to lots more injury free, touch wood, miles and lots of early mornings.

Anyway I know it won’t be easy along with organising the ultra and work. We are being inspected next week and apparently I am extremely laid back about the whole thing but surely if you are confident in your abilities, same as with the running, there is nothing to worry about? I will just teach as normal and all will be cool I’m sure…

Had a good run today in dreary drizzle and misty conditions and took what is going to become the obligatory photo from the ultra start line, hopefully I will capture all conditions so entrants will feel nice and comfortable on the start line almost as if they have been there before. So I did just over 10 miles starting at predicted marathon pace (pmp) +20% and doing last 5 at pmp +10% followed by 8 x 100 metre strides concentrating fully on good form. Is days like that along with the motivational marathon talk that make my goals seem achievable and although, I am sure, there will be blood, sweat and tears along the way and days and blogs where I question my ability I am determined to enjoy it! Anyway if I don’t reach my goals I will just blame marathon talk, Mo Farah, Liz Yelling and James Adams

Until next time readers….

Manic Monday

Time it goes so fast
When you're having fun

Summary of W/C 9/1/12

Mileage – 54.94 miles
Bike – 45.53 miles
Core sessions – 3
Weight loss – 3.5lbs
Exercise interrupting dogs – 2

I’m on a roll now with two blogs in two days, long may it continue!

Am going to start every Monday off with a summary like above. I have been told blogs are allowed to be selfish and am sure, being the type of person I am, that knowing the eyes of the blogging world are on me will keep me on track with my goals regards training and eating. So not a bad week last week by any stretch of the imagination, only two dogs is a bonus too. Have had two already this week, the first one really tested the brakes on the new bike this morning, they passed thankfully. So at this point each week you can congratulate me on my awesome previous week, berate me if I have been weak or like Laura, my better half for those not in the know, just tell me you hate me for losing so much weight. She was joking I am sure?!? On the other hand you are also welcome to not care either way but you have read this far so you do right?

Before anyone starts to worry I am starving myself trust me that is never going to happen. I had 5 good days which consists of breakfast, usually poached eggs on toast (no butter), mid morning banana, lunch (100g pasta/rice with peppers, chillies and spring onions. Low fat yoghurt. Pink Lady apple) mid afternoon apple, copious amounts of whatever we are having as a family for tea and then sometimes cereal for supper. The other two days I had all of the above plus unfathomable amounts of chocolate digestives. Apart from that I do avoid fried foods if possible. Hopefully will only be one chocolate day this week, has to be done if is not going to become a chore, will probably squeeze in a double decker to compliment the digestives.

Good day in college today was made even better when last lesson was cancelled as the group were in a talk allowing me to leave early and do a few miles extra home on the bike, where I took the above photo from the start line of my ultra. Plan is to take a photo from somewhere on the route every time I am on it just to help whet the competitors appetite (or scare them shitless).

Only a core session left for today now as I got up to do it this morning but after glancing in the mirror decided to shave the barnet instead.

Oh and yes I know the first ultra is not out of the way yet but I have an idea for a 64 mile trail one brewing already, just need to make a few enquiries and may even fit it in this year, wiil not be for the faint hearted though (obviously). Watch this space….

Until next time peeps!

Return of the Matt

So I'm back up in the game
Running things to keep my swing
Letting all the people know
That I'm back to run the show

Well maybe not to run the show but certainly back blogging for this year’s marathon assault.

Can’t actually believe I am blogging for the first time since post London last April and the whole 3 marathons in 16 days shenanigans.

Anyway this April is all about me, selfish I know, and am running my local marathon, Llanelli, with the hope of getting a marathon PB that does my preparation some justice. I won’t say what my actual target is but let’s just say sub 3:30 would be lovely.

Again for selfish reasons am hoping that keeping the blog will help me pursue this goal, the training is fine but I hope to report every day how well I am doing keeping up the core and strength work but more importantly eating healthily and getting back down to the weight I was pre-December. I really am a bloater, compared to 6-7 weeks ago anyway, at the moment. Christmas was great but whoever it was began the mince pie tradition has a huge amount to answer for.

In terms of training things are going ok, done 114 miles so far this month and have a new mountain bike, Veera, which I have also been getting some miles in on and hope to ride down some hills very fast next weekend. This morning I did my longest run in a good while, possibly, without checking my log, since the aborted run up to Robin Hood last September. So 17.33 (the .33 are very important I feel) miles including the second half into a bloody strong head wind, with a negative split has me feeling quite confident it is going to be a good year with another plethora of PB’s before I move up an age group when I turn 40 at the end of the year.

So here is to a strong year blogging and running, I will share my complete race plans at a later date, and hopefully pushing my running club a little harder, or as hard as work and family commitments will allow. What with also arranging Llanelli’s first ultra in March, where I look forward to meeting a load of friendly faces I shouldn’t find a shortage of things to write about. The only problem is I always think of things to say when I am out running etc and then have forgotten all about them when I get here, maybe I need a note book although if I really did jot all my random thoughts down I would probably be institutionalised….

Oh if you are clueless what I am talking about regards the club and ultra look here http://breathefitnessandevents.wordpress.com/

Until tomorrow….