Gimme Five

Leg 3 - nice and flat

More than four weeks have passed since the London Marathon, and despite best intentions to do a lot of resting, there's always so much going on in the world of running that it seems impossible to rest.

A few days before London, I was asked whether I would be part of the Airedale Athletics team for the Calderdale Way Relay on 8th May. Well, what more can I say other than it seemed like a good idea at the time. The requirement that full body waterproof clothing, a map, whistle and compass must be carried probably should have given it away! I'd agreed on the grounds that I could do the shortest leg of just under five miles from Todmorden to Blackshawhead reasoning how hard could it be? Hard it turns out, very hard.

I was paired at the latest minute with Paul, who I know from club. Off road is Paul's favourite type of running. He's completed the notoriously tough Yorkshireman Off Road Marathon faster than I can run London and has also competed in ultra marathons. So, ability wise we were perhaps not the best match to put it mildly or, as someone else pointed out, Paul could have turned up in his flip flops and got to the end of the leg faster than me. But we had to stay together throughout the race, me huffing and puffing up the long uphill stretches struggling to walk some of it, Paul not really breaking into a sweat.

It really wasn't my finest hour as I gasped 'I'm doing my best' up what seemed like vertical inclines, with proper fell runners sprinting past me. But I did it, and I'm proud of that. And looking at the results, our time of 59 minutes wasn't too shameful. It didn't seem like it on the day, but there were other teams who were slower than us (me!).

I couldn't really count this relay as a race so I diligently waited just under four weeks (as close to a day rest from racing for every mile I'd run in the marathon as I could manage) before running one of my favourite races, the John Carr 5k which is run around the Yorkshire Water site in beautiful Esholt. This is the third year that I've run this race and, for me, it's the race that signals the start of summer. The race always takes place the first three Wednesdays in May, so aware that I needed to rest, I volunteered to marshal the first race and run the last two.

All out at John Carr

Back in September, I'd set a goal on Fetcheveryone to run a 5k in under 25 minutes by the end of May 2011 with the John Carr races in mind so the pressure was really on. I decided not to wear a watch and just see if I could do it. By about 3k I felt like my body was going to explode, and certainly as I crossed the finish line I couldn't speak. Intrigued whether I had done a fast time or whether my fitness level has plummeted I asked the man who finished near me what time we had run it in, and was ecstatic to find it was around 23.30! The results published the next day confirmed 23.32.

Returning the following week, I was hoping to at least run a similar time, and brought James with me to spectate as he always brings me luck - he comes to about two races a year, so I have to make my choices wisely! It worked, and once again, I ran flat out knocking 31 seconds off the previous week's time at 23.01. Never satisfied, all I could think was that I should have pushed it harder and knocked those all important two seconds off.

So, that brings to a close all that I wanted to achieve race wise...time to set some new goals for the future. But first, I just want to have a bit of time to enjoy running at leisure without having particular targets in mind.

And never one to be beaten, I'm busy reading 'Feet in the Clouds - A Tale of Fell Running And Obsession'!

The madness continues...

On the Line at London

Several posts ago, I put it out there that I was going to aim high at London Marathon. I decided it was realistic, if a little ambitious, to aim for under four hours.

I didn't manage it. In fact, I was nowhere near at 4.31.11. And immediately afterwards I was so, so disappointed and also a little embarrassed that I was so far off target. Was I that out of touch with my running abilities? I even concluded at one point that it was time to hang up my trainers for good.

A week later, and with the help of some no nonsense friends, I'm able to put it into perspective. I did manage to get a marathon PB of over four minutes, and despite the times I moaned about the training - so tired..no time for anything else...the list goes on - I have genuinely enjoyed the last 15 weeks, and I have achieved things I never thought were possible, including PB's at every distance (except 5k), and also a marathon PB.  I have loved those tortuous nights at the track, the circuit sessions, the long runs and the resulting buzz of knowing I'm improving. Oh, and most of all, the friends I've met along the way.

So, what happened last Sunday?

 I struggled. And it's pretty accurate to say that this was the case from start to finish. We set off from Greenwich just before 10am, and I managed to run the first three miles with Karen. I'd got a pace band for four hours from the Expo and had decided to ignore the mile timings and concentrate on each 5k so if I ran over time on a mile, I'd have a few miles to make it up. What I hadn't accounted for was just how hard it is to get a pace going at London at any point. It was so crowded that I kept losing sight of Karen, and after a run in with a human caterpillar just before the three mile marker, I never saw her again.

It was clear fairly soon in that I didn't have a chance of making my target. At each marker, it just slipped further away, and I didn't really have a Plan B so I just kept chugging on wondering why I was finding it so hard. Too many tutus, I concluded at mile 12.

Fab supporters

Usually, I love races where there's loads of support and fanfare, and I don't think you can get better than London for this but somehow, it all proved to be a bit too much for me, and I felt desperate for just a patch of quiet space to pull myself (and my running) together again. I did have tremendous support from friends and family throughout the marathon though, and I must admit the thought of seeing people at various stages was such a boost, and forced me to make sure I at least didn't look like I was struggling. I spotted my mum and sister at mile eight waving frantically, and then just past mile 10 I had the lovely surprise of seeing my friends, Kate and Nick in some specially made t-shirts (see left), which really made me smile.

At mile 15, I saw lots of people I know again, including Helen and Don from club who were leaning over a bridge waving frantically. At mile 18, I passed the hotel we were staying in at Canary Wharf where loads of supporters from club were cheering which was great. I somehow missed the mile 19 marker, and so before I knew it I was at mile 20. Here, I somehow managed to get a second wind. Perhaps it was the thought of only 10k left to run of this painful race!

Those last six miles seemed to go fairly quickly, and before I knew it, I was running up the Mall. Apparently, so much 'in the zone' that I ran past both friends and family at miles 23 and 25 without seeing them at all. Never have I been so happy to see a sign saying 800 metres to go, telling myself 'two laps of the track, it's nothing you can do it' - yes, there was a lot of talking to myself during this race - then 600 metres, then 375 metres and then I'd done it. Such relief as my feet touched the timing pads at the finish line.

Meeting up with family

It's such a strange feeling finishing a marathon. My body's not quite sure whether it can stop running now, and I think it takes a good quarter of an hour for my brain to register that I've done it. In a daze, I remembered the Marathon Talk advice to keep moving, so I kept walking. I'd arranged to meet family and friends at the A-Z meeting area, cursing that I am a W and, therefore, the furthest away I kept going until I finally found James and burst into tears of relief that the whole thing was over. Pulled myself together for a few photos and headed back to the hotel as we were heading home that evening.

Smiling now it's over

I watched the highlights of the London Marathon on the BBC iPlayer the following day, and only then did it hit me what a major event I'd been privileged to take part in, and that, despite not reaching my goal, I hadn't done too badly at all. I've also raised a total of £746 for the British Heart Foundation so I guess it was worth every step.

So, will I ever do another marathon? I'm not sure. Will I ever run again? Of course I will. I'll just be sticking to shorter races. There's still a 5k PB to get.

The Last Supper

Well deserved tea and cake

The end of a gorgeous Spring day where the sun has shone from early morning to late evening, and I'm feeling really happy and optimistic for next week's marathon.

I set out fairly early this morning to meet other club runners at Apperley Bridge for the final long run which, according to my training plan, needed to be an easy 90 minutes. Twelve of us turned up, despite only four of us actually running the marathon next week, which was brilliant and really sums up the massive support we've had whilst training. We set off on the canal running towards Leeds planning to run out for 45 minutes and then turnaround, the idea being that everyone could go at their own pace but we would all arrive back at the same time.

I ran ahead a little with Karen, and before we knew it we were a long way in front of everyone, inadvertently running even faster than marathon pace despite the intention of going out for an easy run. I think we were possibly getting a bit overexcited that this was the final long run, so we had to keep reminding each other to slow down! Eventually, about six of us managed to run in a pack at a steady pace, managing just over nine miles in all. I absolutely loved the 45 minute turnaround point as it felt like, that was it, the training's done and we're heading back ready for London. In reality, we headed back for tea and cake at Toby's Tea Room to celebrate. I hope it wasn't premature!

So, that's it. With the exception of a couple of short runs this week and a pre marathon sports massage (which Penny has promised won't hurt), London Marathon training for 2011 is done. And what a great way for it to end; in the sunshine surrounded by friends.

It seems a very long time ago, on that fateful Friday night last November when I learnt that I had been lucky enough to get a place in the marathon. And now next Sunday, I'll be donning my red British Heart Foundation vest and running the streets of London. Whatever happens, I'd like to thank everyone who has supported me over the last 14 weeks and especially all those who have sponsored me, giving me just short of £600 raised.

 I'll see you on the other side...and here's hoping triumphant.

Taper-worm

Mmmm a new favourite

I confess I'm forcing myself to write this post simply in an attempt to avoid continuing to sit here stuffing myself full of junk. 

Yes, that's right. Food has found me. 

I don't think this is an unusual thing when tapering, as the advice given on Marathon Talk last week was to try to avoid getting to the marathon start line a stone heavier.  I've now cut the volume of running which means I can't burn as many calories so why can't I stop eating?

And I must resist the temptation to write it off as my body needing to store carbs before race day because even I know that's a load of rubbish. I don't think I even need to start carb loading until the Thursday before the race. So even I can't stretch it to two weeks before. 

At this rate, I'm going to need a whole new race outfit because I won't be able to squeeze myself into my shorts. How attractive. 

It's been a funny first week of tapering. After rejoicing that it was time to taper following my last long, long run of 18 miles, I've gone into it pretty hesitantly. It's so hard to get the balance right between not overdoing it but not undoing it either. 

Last week, I went to my usual Monday night class on running efficiency, aka olympic bootcamp, where it is impossible to under-do it as it's such intensive training. Coach Ilona had us doing plyometrics much to everyone's amusement as I think it's fair to say we were all really bad at them. This was followed by a circuit of hurdles, then out onto the field for three laps of a circuit involving sprinting, hurdles, burpees, box jumps and star jumps. Then moving onto a pyramid of hill sprints, after which we were rewarded with half an hour of core work. Phew!

Unsurprisingly, by Tuesday following a particularly painful sports massage session, I was too shattered to move so decided to 'listen to my body' (as I keep being told to do), and instead of doing my usual run with the Saltaire Striders, I rested (oh and ate). The problem with this method is that if I listened to my body all the time, it is unlikely that I would ever move from the sofa. 

Thursday was back to the track, which was a far cry from the previous week's beautiful run in Aberdovey. Horsfall track seems to have its very own micro climate of rain and gale force winds. It was another tough night of more plyometrics followed by 10 lots of 400 metres at effort with 200 metres recovery after each effort. This was made harder by running with Amanda and Claire again who are both faster than me so it was tough going to keep up with them even with Brian shouting at me to 'stay with the pack'. I do love the track though. It pushes me harder than any other type of training, and I never fail to drive home on a high. 

On Saturday, I headed out for a two hour 'easy' run with Karen, and we managed to cover just over 12 miles. It's hard to believe that a run which is almost a half marathon is classed as cutting back the training. We had a lovely run though, and we do a good job of keeping each other going as we're a similar pace. 

On Sunday, I snuck in a 10k race in Wakefield. I think I probably shouldn't have been racing at this stage but it was with work not club so I somehow convinced myself it didn't count. It was a lovely sunny morning, and we headed out on Horbury Road. My legs were tired so I struggled a bit but tried to pretend I was running on the track where discomfort is obligatory. I didn't wear a watch, so I was ecstatic to realise that I had managed a PB of 49.33, finally getting below 50 minutes! 

So, the final long(ish) run is planned for next Sunday, and we marathon trainers from club have planned a 90 minute run along the canal - 45 minutes out and the same all the way back to Toby's Tea Room, where I will be indulging in, yes, you've guessed it, cake! 

The storm (marathon training) predicted back in December has passed. Let calm resume. 

Just the small matter of 26.2 miles to complete. 

Running Two Extremes

The last week has been so busy, I've no idea how I'm managing to keep my eyes open. Running wise, there's been loads of variety which I've loved.

Last Thursday night was a really tough session at Horsfall track, where we upped the length of the intervals to 800 metre efforts, with 200 metres recovery. There are a few new people who have started this six week block of enhanced training, and I ran with Amanda and Claire both of whom are faster than me so it proved really good training, albeit really tough. I'm still mulling over a conversation with our coach, Brian Scobie about what time I should be aiming for at London. Brian's got such a no nonsense approach to running, and reckons without doubt I should be aiming for sub four hours. The thought of such a lofty goal fills me with fear; it's much easier to be vague and say I'm not aiming for a particular time, just hoping to go faster than last year. But as Brian pointed out, how many times am I going to run London, and how long have I trained for this? So, here it is in black and white, I want to be the best that I can be so I'm aiming for sub four hours at London (on the understanding that I will be proud whatever time I do!).

Racing in Derby

On a grey pretty miserable Sunday, I was up at ridiculous o'clock to get to Derby for the 26.2k Kilomathon England. I had entered this race some time ago, and hadn't really thought much about it since so it hadn't occurred to me that Derby is pretty hilly! As a result, I found this race tough going until about 15k when I finally found my stride and started to feel better. The scenery on this race was pretty non existent and support was sparse. The final 5k is run through the industrial estate of Rolls Royce - dismal doesn't even begin to describe it. Nevertheless, I think it was a great psychological rehearsal for London as the race markers were in kilometres which really played with my mind as the race seemed to go on forever. Twenty-six markers are a lot to count down.

Beautiful Aberdovey

From the ridiculous to the sublime, following another running form and efficiency enhanced training session on Monday which I am likening to an Olympic bootcamp (not that I have any experience of such a thing but this is what I imagine it would be like) by Wednesday I was in Aberdovey in Wales for work where Spring had truly arrived. The sun shone consistently for the couple of days I was there, and I managed to fit in several three mile runs along the sandy beach with water lapping a few inches from my feet!! How much easier it is to run in such a beautiful place after months of running in the dark, snow, rain around the concrete streets of Bradford.

So, the past week has really been one of extremes from the places I have run, and the types of training I have completed to the scary setting of a goal for London.

By this time tomorrow my final long run will be complete (17-18 miles planned), and the taper will begin.

Three weeks to go!

She Works Hard for the Money

Marathon day's getting nearer, and much to my excitement my information magazine arrived today, which was exciting and scary at the same time. Leafing through it, I started to feel a little overwhelmed as the enormity of what I have taken on hit me.

Looking at the map of the course, I realised that it was spread over three pages. It's a long way!!

But looking back over my blog posts since I started training in January, I think I've come a long way, though it definitely hasn't been easy. I've managed to be pretty consistent with my training, and it's definitely helped that I've had eight weeks of enhanced training via Bradford Athletics Network, which I've told myself is absolutely non negotiable on Monday and Thursday nights.

Fundraising for the British Heart Foundation is going well. Massive thanks are due to Martin, Becca, Lucy, Julie, Helen, Debbie, Steve, Karen, Julie and Sarah for their extremely generous donations to my marathon efforts over the last month or so.

This brings my fundraising total to £479, just £21 off my target with over four weeks to go. I'm so grateful, not only for the donations but also for the immense support I have received from just about everyone. There's no denying that these past 11 weeks, for the most part, I have been tired and pretty grumpy so thank you everyone, and especially James, for putting up with me (and making me so many teas!).

Sunday will see my final long race before the big day, Kilomathon, a 26.2k race in Derby, which I will Run for Japan - a challenge to cover 24,901 miles (right around the world) in 28 days with at least one run dedicated from every country in the World. To achieve this runners around the globe are being asked to dedicate just one run to the people of Japan and donate at least one unit of their home currency per mile run.

Then one more long run to do the following Sunday before my taper begins.

Now I just need to work out what I'm going to do with my time once all this is over.

Sleep?

I Heart Trimpell...

The Afterglow. Here's what I love about running...

It's done. I did it! Evidently the positive mantras worked wonders and I managed to not only knock 25 minutes off last year's time but also really enjoy the once dreaded Trimpell 20. Can't get much better than that!

After a chilly start, the sun shone throughout the race and everything just seemed a lot easier. I noticed on the race information that it is billed as having lots of great scenery, which I couldn't remember seeing any of last year so I made sure to take everything in which helped me to forget the stabbing pain in my legs after about mile 15.

Lots of friends were also running, and this is an out and back course so I got to see loads of people along the way - though I was a bit dismayed to see Chris Jones and Mick Hogan heading back, whilst I was still heading out (granted, they are very speedy runners). I'd told myself that I wouldn't see anyone I knew coming back while I was still running out.

Today felt like a really good dress rehearsal for London. I haven't run with a watch for ages so had no idea what splits I should go for on a race of this length; I didn't want to go too fast in case I blew up early on but equally didn't want to aim too low if I could do more. Given last week's time on Snake Lane, I concluded that I'd probably be okay with nine minute miles so that's what I went for and managed to stick with it pretty consistently throughout. I ran with Karen from Pudsey Pacers for about the first 10 miles, which really helped the miles to go down faster, and I felt pretty strong. I experimented with gels, and could really feel a high kicking in about five minutes after I had one, though I'd only taken three and probably could've done with one more so need to remember this for London.

Everyone else from my club and adopted clubs, HPH and Pudsey, did really well today, and I'm particularly in awe of Mick and Julie from ERR who ran today to support others as they aren't training for a marathon. I'm not sure I could do as much.

So, I'm signing off today with sleepy eyes and tired legs. Very happy.

Trimpell Trepidation

So the Trimpell 20 is tomorrow and it seems to have come around in no time at all.

There it is the Salt Ayre Leisure Centre, the start of the race, shown on the right here in aerial, with the dreaded track in view. Dreaded because the race ends with two laps of it. Two laps which very nearly made me give up when I was so close to the finish line last year.

Trimpell. Surpassed only in my list of most hated races by the Pudsey 10k. 

Whatever am I thinking putting myself through it again? Well, it's like this. I have to go back and check whether it really was that bad or if I've built it up to be something that it's not. Also, it forces me to run 20 miles without walking (too shameful) or calling for a lift to be rescued (can't do that again).

I've had a good week. It's been relatively restful. I had fun with the Saltaire Striders last Tuesday running three mile efforts and a brilliant time with ERR last night (can someone become a running club tart?!) running an easy pace six miler with Lisa who was making a guest appearance this week on a fleeting visit from Spain .

I'm filled full of pasta and my kit for tomorrow is laid out. New fridge is now installed (see previous post) so I can stick to my usual pre run breakfast. It's all looking good.

Now I just need to work on getting a positive head on.

Tomorrow, I will be saying what a great race it was...

A Mug's Game

Up at what has now become a bit of a lie in for a Sunday to travel over to Pocklington on the other side of York for the Snake Lane 10. This was a race I'd entered ages ago before I knew I had a place in London. Despite it being lower mileage than I perhaps should be doing at this stage, I decided to go with it and run it anyway.

It was a lovely sunny morning, so I braved the club vest and headed off. Our fridge is broken so no milk for my usual pre race bowl of porridge so settled for toast instead, which I am now blaming for the eight miles of stitch I experienced in this race.

Nevertheless, I really enjoyed the race and would definitely do it again. Managed to get a new personal best of 1.28, on really tired legs and also the lovely mug shown above. Can't be bad.

Now thinking on to the extra 10 miles I have to run next Sunday in the Trimpell 20, and am off for a lie down.

Mileage Envy

I really tried to take Julie's advice of dusting myself off and planning my next run, but by Monday I had diagnosed myself as suffering from 'mileage envy'. A quick poll of fellow runners revealed that this is a common disorder. Everyone's discussing how many miles they've covered and suddenly I have a feeling of disquiet about my own training.

So, after last week's aborted long run, and in fear of the Trimpell 20 which is just over a week away, I made plans to fit in another long run this week. And 15.3 miles later today, I'm feeling a lot happier and more confident that I'm on track with my training. A day off work enabled me to get out in the daylight, as I set off from Apperley Bridge for a run to Otley and back the sun was shining and Spring was definitely in the air. A world away from the snow of last Saturday. Having always run with friends, I am struggling to get used to these lone runs, and I think I possibly run slower when I'm on my own. I didn't wear a watch so don't know how long I was out but since I managed to get through two full episodes of Marathon Talk, I suspect I was gone for some time!

Confidence regained, legs suitably sore and body racked with tiredness, I can now report that training is going well. Last Monday, was the sixth and final strength and conditioning session in the block of Enhanced Training offered by Bradford Athletics Network. I'm now pretty well versed in running efficiency, posture and control, drills and circuit training and have loved (nearly) every minute of these sessions. Tuesday, I was back on the torture rack having a much needed sports massage. Apparently, I have a thickening in my Achilles on my left foot and need to immerse it in cold water after a run, which I tried after a five mile trot around Eccleshill on Wednesday but found I was just too much of a wuss to do this for longer than a few seconds, so I hope there's not trouble ahead here.

Thursday was the final session of Speed-work for Endurance Runners at the track with coach Brian Scobie. These sessions have been great, and I have finished every one of them glowing. This week involved running 1k effort round the track and then eight 200 metre efforts with 200 metre recovery. Really tiring! I must admit, though I know these sessions have helped me to run faster, I'm not sure of the impact they have on marathon training as the efforts are relatively short. Brian's trained winners of marathons though, so here's hoping they will result in a miracle on marathon day!

Sunday, I'm tackling Snake Lane 10 in Pocklington for the first time, so this will be my highest mileage week to date.

I know that I'm on track. I just need to have a bit more confidence in my training.

And no more mileage envy.

The Runner's Nod

The runner's nod. It's the sharp dip of the chin, the acknowledgement as you pass another runner that says 'yes, I'm aware it's snowing and we're slipping and sliding about. I'm wet through too and I know we're both crazy but if we don't verbally acknowledge each we can pretend this isn't happening'. It's the running incidents, worries, questions and sentiments that only runners seem to understand. 

Despite waking up to a white, snowy Yorkshire this morning I set off intending to do a 15 mile run as planned on my training programme. I had debated for a split second about what to do. It was snowing hard and the weather didn't look like it was going to get better anytime soon. I concluded that postponement was pointless as in all likelihood the weather would be worse by tomorrow. Either icy or too slushy to run.

My friend who I was supposed to be running with had pulled out at 7.30am - too slippy and he's not training for a marathon so why risk it. But I am marathon training so with no other option, clad in high vis and Marathon Talk on the iPod for company, I headed off out.

It started badly. I could barely see from the snow as I trundled along the canal and my feet were wet through and squelching within minutes. I reckon the number of puddles I dodged around must have extended my mileage a bit. I made it up to Calverley, not a soul in sight and turned left towards the Clariant building onto Calverley Lane. Passed a few runners up here. Curt nod (I'm sure they weren't as wet as me) and I carried on up towards the ring road.

The ring road was a different story. Cars paying no mind to the inclement weather. I was struggling to hear the Ron Hill interview on my iPod. Considered turning up the volume but then reminded myself of the dangers of not being aware of my surroundings. The Chelsea tractors were out in force, apparently driving as fast and as close to the pavement as possible to ensure the lone runner was covered from head to toe in dirty slush.

Carried on down towards Lawnswood, which is uphill. How hadn't I noticed this before? It seemed that everyone was out for themselves this morning. I managed to slip and fall over at the Horsforth roundabout but quickly gathered my dignity and carried on.

Turned left at Lawnswood roundabout and carried on up towards Bramhope. Coincidentally, I did this run exactly a year ago with Julie and Lisa. It snowed that day too. At the time, we were all just experimenting with gels, and I remembered Lisa telling us it was time for one at around Adel. I duly had one of the foul tasting things, hoping it would see me up to the Fox and Hounds pub at Bramhope, where I planned to have another.

The Fox and Hounds, was, it turned out much further away than I remembered, and it was a bit dicey getting up there as the pavement started to disappear around Golden Acre Park and I found myself having to keep swapping sides of the road.

I finally spotted Church Hill, which took me up to the pub. And this is where I now know it went wrong. The moral of the story being, always check a map before you head out. I'd been relying totally on memory from a run that took place a year ago, where I'd probably spent much of the time chatting rather than watching where I was going. So, was it right or straight on after the pub? Right, it turned out.

I headed straight on. The pavement suddenly disappeared on both sides on the road. I started to panic. The cars were coming really fast and I couldn't see any pavement ahead. I carried on trying to run on the road but jumping onto a sloping verge every two minutes when a car came speeding by. I could imagine other runners being told the story of my inevitable downfall in the future, as a lesson in being prepared. There were no runners in sight. No one gave me the nod on this road.

I didn't remember any of this from last year.

Finally, and much to my relief, a pavement finally appeared as did a sign for Cookridge Lane. I knew I'd gone wrong somewhere but the thought of turning back onto the racing track was too much. I was cold, wet, tired and fraught. The world looks a really different place on a day like today.

So, I did something I'd never done before on a run. I rang James and begged him to come and pick me up. Meanwhile I sheltered in a local paper shop.You couldn't make it up...

Feeling really despondent and worried that I hadn't managed 15 miles (just 11), I recounted the story to Julie. I got the nod, 'dust yourself off and plan your next run'.

Julie, me and Lisa
Snow run 21 February 2010

Where would we be without our running friends? 

Onwards and Upwards

Things are looking up.

Quite literally today as I completed the hilly Liversedge Half Marathon, a race well known for its 'undulations'. There are lots of negative mumblings about this race due to the hills but having run it last year, I knew that it isn't too bad.

Well, not when you train in EcclesHILL anyway.

The race didn't start until 11am, which was lovely, as I'd been used to getting up at some ungodly hour for weekend races/runs usually in the dark and arriving at the race not really sure how I'd got there. Next thing, we'd be off, and I'd find myself only just coming round on the final mile or two by which time I'm be too shattered to remember anything about the run.

Anyway, a civilised start time seemed to make for a better race (and a better Saturday night!). I didn't really have a game plan for this race other than just to run it like I would a training run. And try not to wear myself out for the week ahead.

I've never been particularly interested in repeating races that I've already done the previous year, but it is a great test of improvement (or otherwise). This was the case today as this race wasn't nearly as tough as I remembered it. And I managed to slash 14 minutes of last year's time coming in at 2.02.14. I can't be cool and pretend that I really did just saunter round as if on a training run. It's a pretty hard thing to do on a race. But nevertheless, I only did really hammer it on the lovely downhills in an attempt to make up for some of the time I inevitably lost on the killer hills, which were plenty.

There was some great support throughout the race from club members including Lindsey at Bailiff Bridge, both Mick and Lindsey who were cheering us on up the long stretch at about nine miles and finally Jo and her wonderful son Jack who ran in with me on the final uphill stretch. This camaraderie is what I love about running.

This week has gone well. I've done a little less than I have been doing by ditching my Wednesday night bootcamp session, at least in the short term. I've eaten a little of what I fancy, had a great session at the track and experimented with recovery drinks.

Going into the next week with optimism. Everything seems to be in perspective again.

Rumination

Sunday again, and the end of another week's training and the truth is, I don't know whether I'm coming or going with this marathon preparation lark.

What I do know is that I'm beginning to feel it's taking over my life.

And I'm not sure how this has happened.

I'm supposed to be doing this for fun!

The reality is my entire body is aching. I feel weighed down with a deep tiredness in every bone. I have developed a hacking cough, and worse of all, I'm spending nights ruminating about training when I desperately need to sleep to recover from all the training.

Am I doing too much? Too little? Is it okay to cross train rather than run? Is my diet okay? Am I drinking enough water? Do I need isotonic drinks? Should I be looking at recovery drinks? Am I going too fast on training runs? Too slow? What marathon time should I be looking at? Is it normal to be this tired? And so it goes on and on...

Looking at the past week's training. I don't think it differs greatly from what other people in my position will be doing. If anything, it's probably a little less...so why oh why do I seem to be the only one who's shattered?

Monday - circuits
Tuesday - rest
Wednesday - bootcamp
Thursday - intervals at track
Friday - three mile recovery run
Saturday - 12 mile run
Sunday - Dewsbury 10k

When I think rationally about it all, I realise that it's fear driving me on and the cause of the rumination. A worry that I won't be able to run all 26.2 miles or horror of horrors, I will be slower than last year. Non runners will think that I'm mad - surely just running a marathon is enough. Runners, I hope, will understand.

But I am aware that I do need to get a grip, or where will I be in nine weeks time? I'm not really going for a specific time, and I'm sure I'd be happy with last year's time.

So this week's ruminating will see me repeating 'I'm doing this for fun...I'm doing this for fun...". Any other ideas for relaxation would be most welcome!

A more sane me will return next week. And hopefully a less tired one.

The Running Equivalent

The end of another week of training, and on my long run today I started totting up this week's mileage. Just over 10 miles today, a three mile recovery run on Friday, around three miles of intervals around the track on Thursday and a hilly run of about five miles on Tuesday, giving me a weekly total of 21 miles. A little alarmed that this isn't very much, and never much of a whizz at maths, I keep adding it up again but get the same answer.

I've followed my training plan pretty much to the letter but surely this number of weekly miles isn't enough at this stage?

I spend the next couple of miles of the run racking my brain as to how the heck I could've fitted in any more miles than I had this week. The nights I hadn't been running, I had been circuit training. But was this the right thing to do? Should I be running at all times in a bid to simply clock up the miles or does circuit training cut it on the marathon training front?

Enter Bob Glover and the wonderful concept of 'running equivalent' (RE), which he outlines in his book, The Competitive Runner's Handbook, in the chapter around cross training. He suggests that in the so-called RE system, any high-quality aerobic activity can be expressed in terms of running miles by simply replacing running minute for minute with cross-training. This is done by approximating the distance you would have normally gone had you spent the exercise period running.  So, if you normally run four miles in half an hour, then 30 minutes of cross training earns you four RE miles. He argues that fitness is improved when the heart rate stays in the training range for an extended period of time, regardless of what form of exercise gets it there, though he does suggest that RE should comprise no more than 10-25% of weekly mileage.

A little complicated? Yes, I guess it is and I'm hoping I'm not quite so transfixed with mileage that I need to log RE - though FYI, a quick calculation of the lovely RE boosts me up to about 33 miles this week (forgetting the percentage rule)!! - but it puts my mind at rest that I'm doing okay.

On with the circuits...up with the miles.

Money Ain't For Nothing

Training for this marathon isn't all about pounding the streets, ploughing up hills, sprinting round the track and swinging Kettlebells in the park. I'm also raising money for the British Heart Foundation, and will be proudly wearing my Heart Runners vest on marathon day itself.

Fundraising is going pretty well - thanks to my mum, Mark and Amanda for their recent generous donations to my Justgiving page.  I've also had a lovely boost this week with an amazing pledge of £8 per mile from Graham Hunt at Caval Recruitment, which was kindly organised for me by Eric Gilchrist from work. I can't describe how much I appreciate people's support - it's a great reminder that running this marathon is not just for my own benefit but also for others.

So, please dig deep...all donations are very gratefully received and it is easy to do from http://www.justgiving.com/Sophie-Withnall11

Breaking the Rules

Finish in sight

I broke the marathon training rules today. I raced when I should have been doing the LSR (long steady run) - the holy grail of marathon training. This, I think, might result in me being too shattered to get the most out of training this week.

But I'm not sorry.

And that's because the racing and pounding of the streets of York at today's Brass Monkey Half Marathon gave me a new PB of 1:56. I think I've said it before, but I feel compelled to say it again - there really is no feeling like crossing the finish line of a race knowing that you've done the best you possibly could do.

Other than this slight deviation to the overall plan, this week's training has gone well, albeit rather tiring.

I have loved the first week of this round of enhanced training, particularly Thursday's session at the track with Brian Scobie. His no nonsense approach to interval training is really great as it pushes us all to run faster and further than we thought we could, and the last round of this type of training left me fitter than I think I've ever been in my life! This, combined with Monday's circuits session with Katie Jones of England Athletics seems to be making my training schedule really well rounded. Katie did a lot of work with us around posture and form, including how to fully engage your core when running (and everyday) and how to use your arms to help out your legs when you're running. I really tried to put all this into practice at the race today and it seems to have done the trick.

So, 26 miles complete this week and another long week of training stretches ahead of me but I'm going into it with a smile so perhaps today wasn't such a bad idea after all.

Balancing Act...

I'm currently sitting with my feet up at the end of what seems like a long week of marathon training. I've managed to get stuck in, and have covered about 22 miles and also been to an OutFit session, all of which has left me feeling a bit more confident for the weeks ahead (if a little shattered!).

I've experimented a little and tried out Saltaire Striders this week so that I can run on a Tuesday rather than a Monday. We did what I can only describe as a hard core session which involved running out for five minutes and back for five minutes up and down Hollins Hill three times. I think this is called tempo running, though a quick search for a definition says it's 'comfortably hard' and there was nothing comfortable about this!

Saturday, I was up early for Bradford parkrun in Lister Park which was part of the club championships. The last time I had done this time trial was at the end of July when I'd been a stone heavier so I was interested to see whether a leaner me would be able to run any faster. I did. I managed to knock one minute 29 seconds off my time. But that course really doesn't get any easier.

Today, I did my long slow run.  I knew I was going to have to run on my own due to other club members competing in a cross country race, so decided to a familiar route from Apperley Bridge, up to Woodlands Road, then Knott Lane onto New Road, to Guiseley and back via Esholt. I had hoped to run for 90 minutes but it's pretty hard to plot a route that will take exactly that and I ended up back where I started 10 minutes short. I really enjoyed the run, and at one point considered extending it back along the canal but I knew if I did, it would add on at least half an hour which would probably be too much at this stage. Plus which I know there is will be plenty of Sundays taken up with long runs in the near future so there's no need to start before I need to.

The coming week is looking very hectic, and I must admit I'm not really sure how I'm going to fit it all in. The next round of enhanced training sessions put on by BAN are starting and will be Monday and Thursday nights for six weeks. I really want to complete the course but will have to drop the Monday session if I'm struggling to manage time wise. Here's the plan:

Monday - Enhanced training session (strength and conditioning)
Tuesday - Speed and hills session
Wednesday - Circuit class
Thursday - Enhanced training session (speed )
Friday - Three mile recovery run
Saturday - Rest
Sunday - Brass Monkey Half Marathon

See you at the other end...if I make it.

Long Weigh To Go...

The final roundabout of Pennine 10k

I completed the Pennine 10k in Brighouse this morning after some deliberation because according to my training plan, I should have been doing an 80 minute easy run so it wasn't really long enough and I probably shouldn't be hammering myself in races at this stage. It's no good telling myself not to race it and use the distance as a training run because once we set off I get a bit overexcited about all the possibilities of the race and start speeding.

The advice I have been given is that it is okay to race on a Sunday from time to time whilst I am marathon training. The measure as to whether I've done too much is if I'm still too shattered to train properly on the following Tuesday. This week, I'll just have to see how I feel because this race was not easy. 'Undulating' I think is the technical term for this race, with a slight hill about 100 yards in, then a killer of an incline at about mile three which lasts for a good mile. The last mile is pretty much downhill though it's one of those races where you pass 9k and think you're nearly there, there were a good few winding streets to get through before crossing the finish line.

At about 3k one of the marshals shouted to me, 'well done, you're 16th lady'. This might not sound like much to the speedier runner but it was really exciting news for me. I knew there were some hills coming so I then got it into my head that my time for the race didn't matter, I just wanted to be in the top 20 ladies. Several miles later I counted four or five women overtake me, and I haven't seen the results yet so I don't know whether I managed to achieve this hastily conceived goal. Still, it had the desired effect of spurring me on during the race and it got me thinking about the words of encouragement we get from and give as marshals - it's certainly better than 'dig in!' or 'you're nearly there', when you're clearly not!

So, the first week of marathon training is complete. Just 17 miles this week but I'm happy with that. I'm feeling quite excited and a little less nervous about the coming weeks now week one is out of the way. I've registered for a new series of six weeks of enhanced training sessions run by Bradford Athletics Network, similar to one I did at the end of last year, which should really help with speedwork and running efficiency.

It certainly helps that the training for London Marathon starts at the beginning of a New Year when everything feels fresh and new so it's an obvious time to set new goals. At the end of last year everything went to pot a bit running wise, and I've also managed to put on four pounds over the festive period (not undeserved - a lot of investment went into that!). I know the jury's out on the extent to which weight can impact on performance but I've been reading a book called 'Racing Weight. How to get lean for peak performance', a Christmas present, (were they trying to tell me something?) which reckons that weight is key to running performance. I think I agree with this from my own experience over the summer when I found that racing got a lot easier when I was a stone lighter. So, it's back on the diet for me as of yesterday.

Fourteen weeks to go today...

Chuffed to Bits...

Tonight, I picked up my award for being first lady in the Eccleshill Road Runners Summer Championships (proudly displayed here on the right). The awards were presented to other winners weeks ago at a club social night but unfortunately I was away at the time.

Sorry to boast but I don't care. I've never won anything in my life, and certainly never an award so this is a major achievement for me.

Two years ago, I had only run about three races ever and I can remember saying to a fellow club member that I wasn't going to get into this running races business (do you remember, Lisa?!) as it was a step too far and likely to put me off running. Given that my running career at that point was the longest I'd stuck at anything remotely athletic, I was worried that if I did too much I'd soon get fed up and give it up.

Cut to scene 18 months later and I'm slogging round over 10 races all over Yorkshire from the streets of Leeds to the hills of Otley finishing the season on the boardwalk at Brid. Lots of early mornings and late finishes which I certainly couldn't have done without the support of my fabulous running friends and club.

Thanks for showing me that anything certainly is possible.

Words from the Wise

My iPod's broken and my new one is waiting at the annoying Royal Mail depot - you know the one that is in the middle of nowhere and open for about five minutes a week. I don't run with an iPod but I do religiously listen to Marathon Talk podcast in the car, and so for the last month I've really missed it. I heard via running friends that Tom Williams who co presents the podcast was giving a lecture at the University of Leeds on marathons so along with fellow Eccleshill Road Runners, some who are also running London, I jumped at the chance of going.

Tom is a great speaker - really inspirational. He has so much experience in not only marathon running but also triathlon. What I most admire about him is that he's really passionate about being the best you can possibly be. The quote of the night for me when he was talking about interval training was, 'run as hard as you can. Don't limit yourself, you won't die'. And this really sums up what running is about for me, and I think many of the people I know - achieving things which we didn't think possible.

I've heard it said several times of running that you get out of it what you put in - running does seem to be fair like that: if you train right, you will get the results. So what did I learn tonight about training right?

Nutrition, sleep and rest/recovery are absolutely key to running a successful marathon, and these three elements must be right before even thinking about training.

Nutrition is about eating the right foods at the right times. Tom also reckons the most important thing is that we like the food we eat and have a bit of everything - carbs, essential minerals and protein. He also recommended that runners should increase their iron intake after long runs, either via supplements or preferably via food. Apparently, tea can prevent iron absorbing and vitamin C helps it. Eating straight after training is important as it aids recovery. He mentioned a book called 'In Defense of Food' by Michael Pollan about eating real food, which I might look into, as last year I really struggled to get my diet right when I was training hard - I would come home from running so hungry that I would eat anything in sight.

Getting enough sleep can have a real impact on your training and Tom suggested actually counting how many hours sleep you get per night for a week as it's probably less than you think you get. This, I guess, is linked to rest and recovery and ensuring there's a balance between hard and easy training sessions.

Once this is all in order, you can concentrate on training - another great quote about training was, 'run better, then run more', which I think is about ensuring quality in your training before trying to increase mileage. There's so much conflicting advice about this, as I've also heard that marathon training is all about 'time on your feet' but what Tom was saying made a lot of sense. He highly recommended running intervals as a key training session because this type of training will make marathon pace seem easier thus enabling you to run faster - I think I have got that right!

I got home from the lecture to find my rather large foam roller has arrived and with less than 15 weeks to go, I know it's time to start marathon training in earnest though I must admit, the fundamentals don't really seem to be in order: I haven't eaten well tonight because of rushing to the lecture; I'm writing this blog when I should be sleeping and having not run since Monday, I think I might be taking recovery a little too far.

Still, I know I will get on track and it's full steam ahead...

Training Partners Required. Apply Within...

I'm serious! I'm really struggling with this lone running business. I've been running for nearly three years and can probably count on one hand the number of runs I've done on my own. Running with friends makes the time pass so much more quickly, chatting away and you suddenly find yourself at the top of a hill hardly having noticed that it was really tough.

Running alone and I notice every step of the hill.

When I was marathon training last year, I did almost every training run with friends. But this year, my trusted training partners just aren't available: Lisa's in Spain, Julie's just coming back from injury and Jo's expecting a baby.

What to do?!

This year I have so far managed two six mile training runs on my own but just can't seem to get into it yet. Usually a mile in, the endorphins start kicking in and I feel great but these past few days I'm really struggling which is no good at this stage knowing what lies ahead. I'm reasoning with myself that I have just taken two weeks off and spent them stuffing my face so it's probably a little optimistic to put my trainers on and expect to pick up where I left off. If only...

I have, however, tried to do some planning over the holidays, and have worked out that I am going to run on Sundays (long slow run), Tuesdays (possibly with St Bedes AC or Hyde Park Harriers, who I did a few training sessions with last year), Thursdays (speed or hills) and Fridays (recovery run). I also need to fit in OutFit at Roundhay Park somewhere as it was great for building core strength last year, so I may well go back to Saturday mornings with this. Phew! I've also ordered myself a foam roller for massage (get me!) and a metatarsal support, as I've finally worked out what was the problem with my feet last time round - my right foot rolls out when I run hence the pain eight miles in.

As with last year, I have decided to raise money for the British Heart Foundation; it seems only right that some good should come out of the next 15 weeks of pain and suffering. I realise that it only seems a minute since I was asking for donations last year but I would really appreciate anything anyone is able to spare no matter how small. You can donate online by clicking here, or just let me know in person how much you would like to pledge.

I'm already overwhelmed by the number of people who have sponsored me so far, bringing the total up to £111. Thanks to: Liz, John & Brenda, Alison, Kate, Jane and James.

So I am getting there. Just need some friends now! Anyone out there?