BACK TO BACK TRAINING SESSIONS

Have just completed my first high mileage back to back sessions in preparation for MdS. Last did some back to back sessions - albeit lower mileage three years ago when training for Antarctic Marathon.

The first session was in the Lake District on The Dales Way. In the car and on the way by 7.15 - temperature hovering around zero, although much better than New Years eve. As I got nearer to Crook and the start of the Dales Way I became increasingly reluctant to get out of the warm cocoon of my car into the cold and dark outside. Turned heater down and car seat heater off to make it less of a problem!

What a great place to train. Good weather, despite the cold, lovely scenery and challenging terrain to run / walk on. The Dales way is a well marked route, making it very easy for someone like me with no navigation skills. Unfortunately when I got to Burneside the route markers disappeared and I ended up doing a detour round Kendal and on to the A6 Shap Road before rejoining The Dales Way. Learned another lesson as having had a look at my map, I decided to keep it out of my bag and set off without fastening my front pack. A few yards further on and the contents hit the road - my phone and camera appear to be able to bounce quite well without any damage!

Turned round after just over 14 miles and thought finding my way back would be easy - just follow the way I came. Towards the end of the session I suddenly realised that I was heading in the wrong direction and appear to have gone round in a circle and was heading back the way I had set off in the morning! Rather than risk getting it all wrong again I decided to keep to the roads and headed into Crook and then along the main road towards Bowness in the fading light. Fortunately I had my head torch with me so that traffic could see me.

Got back to car after 29 miles in 7.5 hours. Had set off with a backpack weighing 11kgs (about 24 lbs) including 3.5 litres of water - so probably at upper limit of what I will be carrying in MdS. My aim was to walk uphill and run the level sections and downhill. Managed to do this apart from some sections where there were sheets of ice and common sense indicated walking was a better option! Tired but OK at end - and enjoyed a great flask of soup before heading home.

Would loved to have stayed in bed this morning - but won't have that luxury in March, and as I was planning a beach run had to get off so that I could run before the tide came in. The plan was a 20 mile session on the beach and the aim was to keep running the whole way. Reduced backpack weight to about 8kgs. Legs felt very heavy initially but then got into some sort of rhythm and kept plodding along at a slow pace. Left the car in Lytham and ran to Red Bank Road in Bispham, which was exactly 10 miles. Turned round and had to keep resisting temptation to walk - I think if I had stopped running I would not have got going again. Reached South Pier at 14 miles and had rest of run broken down in my head to short manageable distances. However, I had not taken into account the incoming tide. Although there was lots of beach to run on there was a channel right across my path which had filled with water, and so I had the option of wading through cold water 12 inches high or heading back to South Pier and then running along the prom! A no brainer, although again very tempting to start walking because of the excuse of the extra distance. As a result I ended up doing 20.7 miles in 4hrs 40mins - a very slow run but very satisfying.

Got back from my run and opened post to find a cheque for £100 - that's £125 with gift aid - as sponsorship. That will make a big difference to the Children of Watamu - and makes a big difference to me, acting as a huge encouragement to put myself through some tough training sessions in preparation for my biggest challenge to date.

So that's 49.7 miles in 2 days with a total running time of about 12 hours, and I feel really good tonight. Could happily go for another run tomorrow, but the plan is a rest day and so am looking forward to a lie in and a lazy day!

END OF YEAR AND NOW FOR MDS YEAR

That's another year gone - and now it's getting seriously close to MdS.

Despite the weather I was pleased with my last run off the year. Did a 10 miler in sub zero temperatures and freezing fog, carrying 8kgs at an average pace of 11mins 40 per mile. Seemed ironic to be dressed in some of the gear I wore for Antarctica and the Arctic Circle when I am trying to prepare for a race in the Sahara! I really didn't want to set out for this last run of the year in such horrible conditions - but have to put the training in if I am going to fulfill my ambition of finishing MdS.

The year also ended on a reasonably good note in regard to injuries. Don't want to say too much and tempt fate but relatively injury free. Have been troubled for the last 2 or 3 months with relatively severe pain in my left foot. At first I was really concerned in case it was the beginning of a stress fracture, which would probably have been the end of my hopes of running in 2009. Kept training without any deterioration and eventually realised I had a Morton's neuroma. That's a swelling of the nerve between two toes giving localised pain and pain into the adjacent two toes. Was very painful if I walked on hard surface in bare feet and could feel the swelling between the toes. Decided I would just have to ignore the pain and get on with my training as I was not keen on an injection and again knew that if I went for surgery I would not be able to recover and get the training in in time for March. Fortunately for some reason it has started to improve a little over the last two weeks - so hope it will be OK.

Have booked my hotel at Gatwick now for 25th March (night before we fly out) and actually leave Gatwick 12 weeks today! Almost all my kit sorted apart from first aid kit and wet wipes etc. Have still to make final decision about which socks to run in and what shoe size to go for. It is all feeling very close and real.

Couple of days of hard training tomorrow and Saturday - am planning to head to Lakes and do part of The Dales Way tomorrow to get some hills in and a change of scenery and then a beach run on Saturday. Just hope the weather is not as tough as yesterday!

A LOW MILEAGE CHRISTMAS

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.

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.

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.

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!

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:

• 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

I am also planning, as one of the slow steady sessions, if possible once per week to do a really long session with a pack on my back. This will be mainly walking and is aimed to get me used to being on my feet for a long time and carrying a pack on my back. It will not be possible to run all of the MdS so walking training is going to be important. So plan to start this week with 7 to 8 hours and about 12 lbs weight and increase to about 12 hours and whatever weight I am likely to be carrying in the Sahara, which I estimate at present will be about 22 to 25 lbs (plus water supplies).

It would be much easier if it wasn't winter with very limited hours of daylight!