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.
Sunday, 23 November 2008
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!
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