Last week was a low mileage week - not because it was Christmas but because every 4th week I reduce my mileage. Would like to suggest that I had planned for it to coincide with Christmas week - but am not that organised and it was just a fortunate coincidence. Still did about 30 miles and had a back pack weighing about 7.5 kgs for all the runs - and am glad to say felt comfortable.
The previous two weeks had been 77 and 88 miles (the most I have done in one week). The first week of the two was slightly lower than originally planned. On the Sunday I was staying at my brothers and although I got up at 7 and set off in sub zero temperatures I only had time for 18 miles. The final run / walk on the Friday was 31 miles instead of about 35 but that was because I travelled out to Inglewhite and trained in some more hilly conditions, so got the benefit of the ascent and descent which is missing on the Fylde Coast.
The second week went very well and ended up with a 36 mile session in 8 and a half hours and carrying 8 kilos. I was really pleased with this -although could have done with more than 90 minutes to eat, shower and recover before setting off for the work night out!
Santa was very kind last week and got almost all the kit that I need for the MdS. The arrival of the kit, the posting of the list of competitors on the web site and the request for final instalment payment is making it all very real and very imminent - 13 weeks today I will hopefully have completed the first day. Am looking forward to it and as long as the training continues to progress and I stay injury free I feel it is within my ability to do it.
As far as training goes am making some final adjustments for the next 9 or 10 weeks before I start to taper. Instead of doing a long session on Friday and a rest day on Sunday am planning to do back to back sessions on Friday and Saturday with a rest day on Sunday. Will hopefully do a walk / run session on Friday of between 25 miles (if hilly) and a maximum of 40 miles (if on the beach or flat) and 20 to 24 mile runs on Saturday. The back to back runs will help to mimic the reality of the event when eventually get to the Sahara - minus the heat of course.
More sponsorship money coming in - although a bit slow and am not sure I will get as much as I had hoped for - I think the general economic climate isn't helping but still some time to go so hopefully will pick up.
Sunday, 28 December 2008
Sunday, 7 December 2008
DEHYDRATED IN TENERIFE
Finished off my reduced mileage week of training in Tenerife with a few 4 to 6 mile runs, which was really enjoyable.
The first day of this last week of training happened to be the best day of the whole week with temperatures which must have been at least in mid 20s, if not higher. Planned to do a 20 mile run and to carry about 6 kgs. The intention was to take some water with me and then buy some more in Las Galletas, so put a 10 euro note in my bag. The first problem was before I left the apartment when I realised that the bottles of "still water" where actually sparkling water - not the best for when out running. Used my Nunn tablets (electrolyte replacement) in the bottles and set off. I hadn't even got down the first flight of stairs when there was an explosion and the top flew off one of the bottles under the pressure from the sparkling water. It would be the one that was lying horizontal and so all the contents spilled down my shorts and leg and onto the stair well. A quick replacement with tap water and set off again.
I did not drink enough as I started the run - I don't think I realised quite how hot it was as the first few days had not been brilliant. Got to Las Galletas and discovered that I hadn't put the 10 euro note in my bag! Started to eke out my water supply. The first bottle lasted me for 10 miles - the following day which was much cooler it lasted for just under 5 miles! By this time I had run from Palm Mar across the nature reserve, through Las Galletas and out to Golf del Sur. Turned round to head back home and had to discipline myself not to gulp all my water supply but to ration it out. After 15 miles my energy levels were seriously depleted and I had to start walking. At 16 miles I phoned Cherith to ask her to come out to meet me with some water as I was literally down to my last mouthful! By this time I was near the lighthouse and so decided to head back directly to Palm Mar. Fortunately I bumped in to some people I know and they kindly let me have some of their water, and shortly after Cherith arrive with a large bottle of water. What a relief.
When I got back to the apartment I drank 1.5 litres of water and three cups of tea before I started to feel as if I was getting adequately rehydrated. A major lesson learned and if I don't remember it I won't even be finishing the 1st day of the Marathon des Sables. Also when I got back I found the 10 euro note was in my bag all the time - but in a different pocket! Another lesson, as I also "lost" my contact lenses the same way last year in the Arctic. I know I won't have the need for any money but I do need to make sure I am totally organised and know exactly where everything is in my bag. It's going to be tough enough without making it more of a problem by not being 100% organised.
Recovered enough to do three more runs on Monday, Tuesday and Wednesday before the shock of returning to UK weather. Finished the week of with my long walk day, although did this as a run / walk with 15 minutes of walking followed by 5 minutes of running. Did a total distance of 36 miles, covering most of the Fylde Coast bringing the weeks mileage to 80 miles, as planned. So despite the hiccups a successful week overall.
The first day of this last week of training happened to be the best day of the whole week with temperatures which must have been at least in mid 20s, if not higher. Planned to do a 20 mile run and to carry about 6 kgs. The intention was to take some water with me and then buy some more in Las Galletas, so put a 10 euro note in my bag. The first problem was before I left the apartment when I realised that the bottles of "still water" where actually sparkling water - not the best for when out running. Used my Nunn tablets (electrolyte replacement) in the bottles and set off. I hadn't even got down the first flight of stairs when there was an explosion and the top flew off one of the bottles under the pressure from the sparkling water. It would be the one that was lying horizontal and so all the contents spilled down my shorts and leg and onto the stair well. A quick replacement with tap water and set off again.
I did not drink enough as I started the run - I don't think I realised quite how hot it was as the first few days had not been brilliant. Got to Las Galletas and discovered that I hadn't put the 10 euro note in my bag! Started to eke out my water supply. The first bottle lasted me for 10 miles - the following day which was much cooler it lasted for just under 5 miles! By this time I had run from Palm Mar across the nature reserve, through Las Galletas and out to Golf del Sur. Turned round to head back home and had to discipline myself not to gulp all my water supply but to ration it out. After 15 miles my energy levels were seriously depleted and I had to start walking. At 16 miles I phoned Cherith to ask her to come out to meet me with some water as I was literally down to my last mouthful! By this time I was near the lighthouse and so decided to head back directly to Palm Mar. Fortunately I bumped in to some people I know and they kindly let me have some of their water, and shortly after Cherith arrive with a large bottle of water. What a relief.
When I got back to the apartment I drank 1.5 litres of water and three cups of tea before I started to feel as if I was getting adequately rehydrated. A major lesson learned and if I don't remember it I won't even be finishing the 1st day of the Marathon des Sables. Also when I got back I found the 10 euro note was in my bag all the time - but in a different pocket! Another lesson, as I also "lost" my contact lenses the same way last year in the Arctic. I know I won't have the need for any money but I do need to make sure I am totally organised and know exactly where everything is in my bag. It's going to be tough enough without making it more of a problem by not being 100% organised.
Recovered enough to do three more runs on Monday, Tuesday and Wednesday before the shock of returning to UK weather. Finished the week of with my long walk day, although did this as a run / walk with 15 minutes of walking followed by 5 minutes of running. Did a total distance of 36 miles, covering most of the Fylde Coast bringing the weeks mileage to 80 miles, as planned. So despite the hiccups a successful week overall.
Sunday, 23 November 2008
EQUIPMENT, BLISTERS AND NAILS...
Have spent a lot of time over the last two weeks trying to decide on equipment to take with me. Very confusing! Some equipment is compulsory - compass, signalling mirror, anti-venom pump etc. - and other items are down to the individual. The balance, whichever category, is between weight, as it all has to be carried 150 miles, cost and appropriateness. Every little reduction in weight will help, but the lighter the more expensive in many cases and there is no good, for example, going for the lightest sleeping bag on the market if it will not be warm enough for temperatures below 5 degrees C, as getting a good sleep each night is going to be essential. (And I would hate not to finish because of hypothermia!) I think I have got most things sorted out and at least Cherith and my children will have a list of potential Christmas presents for me this year!
One of my decisions has been around contact lenses and glasses. I normally wear contact lenses but have been concerned about the hygiene aspects while in Sahara. Have toyed with the idea of daily disposables or even constant wear lenses - not a good idea as an eye infection in that situation could be a disaster! Although an expensive option I have now ordered a pair of Adidas EvilEye sunglasses. These provide a pair of sunglasses with 2 exchangeable lenses, an optical insert based on my own prescription and a further clear lens so that they can be used when the sun has gone down. In addition the arms can be removed and replaced by a band so that they will double up as a pair of goggles in case of a sand storm.
As well as checking out equipment I have been getting in some good training and managed 79 miles and 84 miles over the last two weeks. I don't think I have ever done more than 80 miles in a week before! I was a bit concerned after my initial long day walking when I did 30 miles as my legs felt so sore. However, the last two weeks I have increased this to 32 and 34 miles at the same time as increasing the weight in my bag to 7kgs and then 7.5 kgs. Both walks have gone really well and I have felt fine at the end and recovered well.
Last week was a bit odd as I had to do two days with double training sessions. The first was on Sunday when my plan was for a 22 mile run. However I also had tickets to watch Blackpool v Preston which kicked off at 1 o'clock. I decided that rather than getting up and setting off when still dark, I would do 18 miles in the morning, go to the match and then do 6 miles in the late afternoon. It's a pity Blackpool players couldn't show the same level of commitment! Also was not able to fit in a run on Wednesday, so did a double session on Thursday. Saturday would normally be a rest day but decided to do a short run with my bag on my back, although at a reduced rate of 5kgs. It seemed really odd when I set off and I wondered how on earth I would manage 150 miles at 40 deg C. However after about 1 mile I settled into a rhythm and it actually felt quite comfortable in the end.
My 32 mile long walk wreaked a bit of havoc with my feet. Have decided that I will almost certainly be running in UK Gear's desert shoes, having found them so good when training in Tenerife. Decided to give their Winter shoes a try. They seemed OK but obviously just a little too small and over 32 miles they resulted in bruised nails and blisters. One blister is right next to the nail and has worked under the nail adjacent to the nail bed. Fairly painful and am going to loose the first nail ever after many years of running. Good experience for learning how to look after my feet and manage blisters next year.
I contacted UK Gear and am delighted by their excellent service. The shoes have been replaced at no extra charge for a half size bigger and used them for my 34 mile walk with no deterioration, so hopefully they will be OK. Nice to deal with a company which values customer service.
As I am writing this I am looking out of the window - it is blowing a gale and the rain is pouring down and despite being 10.30 in the morning it is pretty black. Fortunately it is my quiet week for training after 3 heavy weeks and am not planning a run today! Looking forward to just a few short runs during the week and later in the week am heading back out to Tenerife, so hopefully next weeks training (about 80 miles I hope) will be in some better weather.
One of my decisions has been around contact lenses and glasses. I normally wear contact lenses but have been concerned about the hygiene aspects while in Sahara. Have toyed with the idea of daily disposables or even constant wear lenses - not a good idea as an eye infection in that situation could be a disaster! Although an expensive option I have now ordered a pair of Adidas EvilEye sunglasses. These provide a pair of sunglasses with 2 exchangeable lenses, an optical insert based on my own prescription and a further clear lens so that they can be used when the sun has gone down. In addition the arms can be removed and replaced by a band so that they will double up as a pair of goggles in case of a sand storm.
As well as checking out equipment I have been getting in some good training and managed 79 miles and 84 miles over the last two weeks. I don't think I have ever done more than 80 miles in a week before! I was a bit concerned after my initial long day walking when I did 30 miles as my legs felt so sore. However, the last two weeks I have increased this to 32 and 34 miles at the same time as increasing the weight in my bag to 7kgs and then 7.5 kgs. Both walks have gone really well and I have felt fine at the end and recovered well.
Last week was a bit odd as I had to do two days with double training sessions. The first was on Sunday when my plan was for a 22 mile run. However I also had tickets to watch Blackpool v Preston which kicked off at 1 o'clock. I decided that rather than getting up and setting off when still dark, I would do 18 miles in the morning, go to the match and then do 6 miles in the late afternoon. It's a pity Blackpool players couldn't show the same level of commitment! Also was not able to fit in a run on Wednesday, so did a double session on Thursday. Saturday would normally be a rest day but decided to do a short run with my bag on my back, although at a reduced rate of 5kgs. It seemed really odd when I set off and I wondered how on earth I would manage 150 miles at 40 deg C. However after about 1 mile I settled into a rhythm and it actually felt quite comfortable in the end.
My 32 mile long walk wreaked a bit of havoc with my feet. Have decided that I will almost certainly be running in UK Gear's desert shoes, having found them so good when training in Tenerife. Decided to give their Winter shoes a try. They seemed OK but obviously just a little too small and over 32 miles they resulted in bruised nails and blisters. One blister is right next to the nail and has worked under the nail adjacent to the nail bed. Fairly painful and am going to loose the first nail ever after many years of running. Good experience for learning how to look after my feet and manage blisters next year.
I contacted UK Gear and am delighted by their excellent service. The shoes have been replaced at no extra charge for a half size bigger and used them for my 34 mile walk with no deterioration, so hopefully they will be OK. Nice to deal with a company which values customer service.
As I am writing this I am looking out of the window - it is blowing a gale and the rain is pouring down and despite being 10.30 in the morning it is pretty black. Fortunately it is my quiet week for training after 3 heavy weeks and am not planning a run today! Looking forward to just a few short runs during the week and later in the week am heading back out to Tenerife, so hopefully next weeks training (about 80 miles I hope) will be in some better weather.
Monday, 10 November 2008
A week closer
The first week of phase 2 has gone well, despite some awful weather. Managed to get in 72 miles. Started with 18 miles on Sunday, followed by 8 miles before work on Monday (one of the advantages of being semi-retired!). Wednesday saw a "quality" run. 8 miles in total with the 4 miles either side of a warm up and cool down at increased pace. Did wonder if it may have been a bit too far and fast for my first tempo run for a few months but went very well and felt very comfortable. Did a further 8 miles on Thursday.
Friday saw my first long day walking with a back pack. Set off with about 13 lbs on my back at just after 8. Initially walked with my two training companions - Della and BB; but as they are boxer dogs they won't be doing the MdS with me. Did just over 2 miles and returned home and then set off immediately retracing my steps through Todderstaffe Farm and across the fields to Poulton. Then via Breck Road I headed to River Wyre and walked along edge of river through Stannah and behind ICI at Thornton. Headed West to the sea front at Cleveleys and then walked - partly on beach and partly on Promenade to Squires Gate. Headed back inland through Marton and around golf course at De Vere, and then via Staining to home. Set off again with the dogs for a final 2 miles.
The aim was to be on my feet for about 8 hours. Turned out to be 7 hours and 40 minutes - didn't have the energy or enthusisam to carry on for another 20 minutes. Had expected to do about 27 or 28 miles in 8 hours and was pleased that actually did 30 miles in the time I was out. Over the last 2 hours or so my legs and back were screaming at me to stop. Realised I should have been walking at a slower pace and so reduced speed, as main purpose of the exercise was to be on my feet for a long spell, not to cover as far as possible in the 8 hour time period.
After a soak in the bath (can't remember last bath as I prefer showers), I actually had a lie down on my bed for an hour or so as had to recharge my batteries for a bonfire party that night. Not sure standing for 3 hours was the best way to end the day.
Saturday was a complete rest day - and needed. And so to another hopefully high mileage week!
Friday saw my first long day walking with a back pack. Set off with about 13 lbs on my back at just after 8. Initially walked with my two training companions - Della and BB; but as they are boxer dogs they won't be doing the MdS with me. Did just over 2 miles and returned home and then set off immediately retracing my steps through Todderstaffe Farm and across the fields to Poulton. Then via Breck Road I headed to River Wyre and walked along edge of river through Stannah and behind ICI at Thornton. Headed West to the sea front at Cleveleys and then walked - partly on beach and partly on Promenade to Squires Gate. Headed back inland through Marton and around golf course at De Vere, and then via Staining to home. Set off again with the dogs for a final 2 miles.
The aim was to be on my feet for about 8 hours. Turned out to be 7 hours and 40 minutes - didn't have the energy or enthusisam to carry on for another 20 minutes. Had expected to do about 27 or 28 miles in 8 hours and was pleased that actually did 30 miles in the time I was out. Over the last 2 hours or so my legs and back were screaming at me to stop. Realised I should have been walking at a slower pace and so reduced speed, as main purpose of the exercise was to be on my feet for a long spell, not to cover as far as possible in the 8 hour time period.
After a soak in the bath (can't remember last bath as I prefer showers), I actually had a lie down on my bed for an hour or so as had to recharge my batteries for a bonfire party that night. Not sure standing for 3 hours was the best way to end the day.
Saturday was a complete rest day - and needed. And so to another hopefully high mileage week!
Monday, 3 November 2008
TRAINING - PHASE 2
It was good to have a low mileage week, last week, and to be able to go out and have a run because I wanted to run and enjoy it rather than because I had a planned training session to complete. Only ran just over 20 miles in 4 sessions. Back to high mileage weeks and phase 2 of my training.
The last few months have been base training i.e. gradually increasing my mileage but running at a slow steady pace, based on my heart rate at endurance levels. Had some tests done by an exercise physiologist and for me that is a pulse rate of between 130 and 140 per minute, which equates to about 10 minutes per mile.
Am now moving into the next phase where I will gradually increase my mileage but include some "quality" sessions with a pulse rate between 150 and 160. Am hoping to gradually increase my mileage to a maximum of 100 per week and most still at a slow steady pace. Might be difficult to get so many miles in, and may need two training sessions per day on some days, as also want to try to continue to get 2 rest days per week. The rest days are as important a part of training as the running, allowing my body to recover and rebuild to move on and gradually increase my training. Having hit 58 today they are also important to reduce the risk of injury or illness, either of which scenarios could be a real problem at this stage!
In terms of the quality sessions I want to add one per week initially but move onto two per week. These will be either:
It would be much easier if it wasn't winter with very limited hours of daylight!
The last few months have been base training i.e. gradually increasing my mileage but running at a slow steady pace, based on my heart rate at endurance levels. Had some tests done by an exercise physiologist and for me that is a pulse rate of between 130 and 140 per minute, which equates to about 10 minutes per mile.
Am now moving into the next phase where I will gradually increase my mileage but include some "quality" sessions with a pulse rate between 150 and 160. Am hoping to gradually increase my mileage to a maximum of 100 per week and most still at a slow steady pace. Might be difficult to get so many miles in, and may need two training sessions per day on some days, as also want to try to continue to get 2 rest days per week. The rest days are as important a part of training as the running, allowing my body to recover and rebuild to move on and gradually increase my training. Having hit 58 today they are also important to reduce the risk of injury or illness, either of which scenarios could be a real problem at this stage!
In terms of the quality sessions I want to add one per week initially but move onto two per week. These will be either:
- a tempo session of 4 to 5 miles at a pace 20 seconds per mile greater than my 10 K race pace - so for me that will be about 7mins 35 secs per mile (with 1-2 miles warm up and cool down at beginning and end)
- a hill session - fast pace up hill (heart rate 150-160) and recover when running down hill - repeated over planned distance OR
- interval session - variable planned distances at same heart rate as for hills with recovery jogs depending upon how far the faster intervals are and again with warm up and cool down
It would be much easier if it wasn't winter with very limited hours of daylight!
Sunday, 26 October 2008
RAIN, WIND , MUD AND MORE MUD
Another high mileage week completed in horrible weather. Really pleased with progress as started with a 20 mile run on Sunday and finished with 25.5 on Saturday, and both runs carrying my back pack which I will be using in the MdS, with about 9 or 10 lbs of weight.
In between I had a rest day on Monday, 6miles on Tuesday and 11.5 on each of Wednesday and Thursday, before a further rest day on Friday. Total distance was 74 miles - and now looking forward to a rest week, relatively speaking!
For those who know the Fylde Coast my run on Sunday set off from home, out to the path around De Vere and across Marton Mere and out to the motorway. Then ran to Ballam and ended up on the sea front at Lytham. Ran through St Annes and bought some more water to top up my supplies before running along the beach to Squires Gate. Then made my way back via Highfied Road, Cherry Tree Road and Preston Old Road, finishing with the track round De Vere and then to home.
Yesterday I took part in the Long Distance Walking Association 23 miles "Bottoms Up", taking in Hoghton Bottoms, Salmesbury Bottoms and the surrounding fells. The weather was awful - strong winds, heavy rain for a lot of the run and as most of it was off road a lot of mud, and then some more. I don't want to see a field or a stile for a long time. Initially tried to pick my way through the worst areas but eventually realised it was a waste of time and so just ran through whatever was in front of me - coming up over shoes and ankles in cold water and mud (the photo is of my sand coloured shoes at the end). Had instructions for the route but still managed to get lost on a few occasions so the 23 miles ended up as 25.5. Nearly ended up without instructions as had forgotten to take anything to protect my map etc from the rain and by 14 miles was rapidly deteriorating to pulp! Will be forever grateful to the walker who gave me his protected copy or I might still be out on the fells.
The main item on the news last night was about runners stranded on fells in Lake District taking part in marathon up there. Think they must have had worse weather but can imagine what it must have been like having run on the fells yesterday and just hope everyone is OK.
Thursday, 23 October 2008
HAPPY HOME BUILDING PROGRESS
It is good to see the progress that is already being made with building the Happy Home for the Children of Watamu. If it was in England, and particularly if it was the NHS, we would still be arranging a meeting to discuss our Mission Statement!Seeing the progress is encouraging me to keep going with my training as I want to make certain I complete the MdS and raise as much money as possible. Certainly needed something to motivate me today when I set off with a howling wind and pouring down with rain for a 12 mile run!
Subscribe to:
Posts (Atom)
