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….

Amazing

It's amazing, I'm the reason
Everybody fired up this evening
I'm exhausted, barely breathing
Holding on to what I believe in

No matter what you'll never take that from me
My reign is as far as your eyes can see

Since the moment Fin got us under starters orders at the ‘Born To Run’ track marathon, through the power station in Brighton, along to sprinffling (a cross between a sprint and a shuffle) down the Mall on Sunday this whole experience of 3 marathons in 3 weekends (also being referred to as 3 in 16 days, which sounds best? ;-) ) has been absolutely amazing, the fact I managed to get in sub 4 in all 3 is just the cherry on the cake, or the banana in the flapjack maybe?

I will tell you all about the London experience in a minute but firstly I want to thank everyone, without going all Oscar ceremony on you, for their support over the last 6 months or so, obviously Laura and the kids for putting up with all the organising and training, Andy, Emma, Tommy and Liv, Mum and Dad, Rosie, Tim and anyone else who has given me a message of support made a donation or attended any of my events. Wonderful people every last one of you. Still need donations here too http://www.justgiving.com/Matt-Rogersonphab. Thanks!

Let’s get onto London then, I just hope I manage to communicate just how amazing an experience it was yet again, so much to say I am going to have to try hard not to forget anything.

I was dead impressed with the time we managed to leave Llanelli Saturday morning and looking back it was a real godsend, as reaching the outskirts of London by Midday meant the 90 minutes it took us to go the last 12 miles was not too much of a problem. Same as last year was lunch out the front of the Excel Centre before going into register. Was lucky to get into the expo in one piece after being accosted by the dark side (no, not Runners World)….



I love the expo, great reading the messages on the wall, is now one of my ambitions to be one of the first to write on there, and loads of freebies, especially when you have a daughter who smiles as sweetly as Caitlin. An uneventful journey to South Croydon for the hotel followed and a nice relaxing evening ensued, chicken and jacket potato for tea, bit of BGT and Bedfordshire.

Marathon morning (again) and although I felt calm had not the first idea as to what my race strategy really was. Although part of me hoped for the third PB in three weeks I was able to be quite realistic, when I thought about how tired I had been during the week, and knew it probably wouldn’t happen.

Was great to get to the start area so early and so hassle free, many thanks for the lift to Wazelle, was much appreciated. Have got to say that the start area is one of my favourite parts of the build up, the presenter/tannoy announcer is very good and this year I managed to see and spend some time with a couple of friendly faces, Angela my acupuncturist and Plodding Hippo, whilst also making Meglet’s acquaintance briefly, I think the other Fetchies were hiding somewhere…



Under starters’ orders and through the start in 2 minutes it took me a good couple of miles to really get into my rhythm although I was not finding congestion a problem at all. Didn’t take long for the memories of 2010 to come flooding back again, with the crowds once again sensational and stand out moments in the first half being the pirate/Halloween themed pub, was looking forward to them again, the whole experience at the Cutty Sark section, the preacher man, I don’t know why just remembered him, and the bongo players under the bridge, so much energy.

Crossing Tower Bridge is fantastic too and I took on board the advice from Martin Yelling at the Expo and allowed myself to slow down to savour the moment rather than speed up with all the encouragement. I think for me and many others the fact that I was crossing the bridge was all the more exciting because it meant the first Fetchpoint pass by was on the way, and in my case this year my first glimpse of Laura and the kids. Once again the support from them was fantastic and I did my best strong man impression without actually breaking stride too much.



Going through the half way point and my average pace was just over 8.30mm pace I believe and, although was on for PB pace, I was already happy in my mind that it wasn’t going to happen as I intended to stop for a chat to the Runners World peeps at mile 17, to give Laura a sweaty kiss and hug @ mile 22 and then do a little walking in the last 4 miles to get as much out of the occasion as possible. Believe me though when I say I am going to SMASH Robin Hood later in the year when I can put all my energies onto the one race.

Going through those miles between 13 and 17 and 17 and 22 it was clear that writing off the PB had been the right thing to do as although I felt fine the pace was starting to drop off slowly already. Was great to stop to talk to the Runners World team at mile 17 and have a gel and a bottle of water. Wasn’t sure why they asked me if I wanted any Vaseline so said thanks but no thanks, looking down at mile 18 and seeing my bleeding nipples made things a bit clearer, they weren’t bothering me like they usually do when in that state though, adrenalin?

Would have been happy to take a little walk in the miles between 17 and 22 but pushed myself on to Fetchpoint and Laura and the kids. Was great to see them, give Laura a kiss and get a bit of orange from Meggy. God only knows how I must have looked as I walked away from them as if I was out for a stroll.

Anyway could have run the final four I am sure but just did enough to ensure I got a comfortable sub 4 whilst soaking up the atmosphere, which is hard to describe in those final miles, talking to as many fellow runners as possible and trying to help out those in need of support. Still feel a little guilty for leaving a casualty on the floor about half a mile from the end, he was coherent enough, but despite the best efforts of myself and one of the intergalactic spacemen he was going nowhere, legs like a jellyfish. Hope he managed to crawl it in the end.

So with a time of 3.57.14 I was across the third finishing line in 16 days and that was it, I could just go on writing and writing but I will sum up what followed as concisely as possible as you have probably got better things to do and is really just about the running isn’t it? Was great to meet Mrs Shanksi at the end, sorry I couldn’t run with her but these things happen and she did just fine without me. Was also great to put so many faces to ‘virtual’ names at the post race fetch meet up in The Chandos over a well earned and much anticipated pint or two. Journey back to Croydon was hard, absolutely exhausted, and a little fraught when Megan managed to get off at Shadwell with the rest of us still on the train. I have never seen such a look of panic on her face, it only took us ten minutes to get back to her but believe me they were a long ten minutes. I have told her I am going to write a book called ‘Stranded in Shadwell’ she is NOT amused.

Great weekend in all, London was lovely yesterday, kids loved Hamleys, and I had the same pang of regret as last year when I looked down the Mall and it seemed like the day before may never have happened. Thing is we know it did.



That really is it then, thanks for following me over the last few months, time for a little break now, yes I will still be running but no huge plans like this for now (now being the operative word).

Love You All.

Ciao