Category Archives: Training Updates

Training Update: 27/05/2013 – 02/06/2013

June 2, 2013 Ultra Plodder Leave a comment

Well I am still not running, my ankle although improved doesn’t feel up to the task of running yet. I am hoping that another week and I will be able to go out for a short run, I don’t want to risk anything with the TMW so close so if I have to leave it right to the last-minute then so be it.

Fortunately I am still cycling and as the running has reduced I have ramped up the intensity a bit. Monday being a bank holiday I decided to go out a short 9.92 mile ride (this was a recovery ride from the 2 sessions I had over the weekend, a 14 mile and 8 mile). Tuesday I wasn’t actually going to ride but a friend at work convinced me to join in on a TT in the local area.

This was my first competitive road cycle and I was a little apprehensive as I know I am not the quickest rider out there. It was organised by BEC cycling club (http://www.beccyclingclub.co.uk/) and had a very relaxed and friendly atmosphere. After everyone arrived at the meeting point we headed to the start and I had the pleasure of being released second. The start of the route was an uphill which immediately sapped the strength in my legs, my thoughts at that point being “If I am hurting now………”. Fortunately the gradient became more forgiving and a downhill followed. Pushing myself as best I could I maintained a fairly good pace (for me) and the I continued along the course pushing on the uphill and trying to maximise the downhills.

Despite my efforts I did get overtaken by three riders who set off after me, but came in at a reasonable 37:05 (which wasn’t last place)

The stats from the BEC TT along with teh route map — The stats from the BEC TT along with the route map

The rest of the week consisted of my commutes to and from work and another training ride at a quicker pace on the Saturday.

Despite all the cycling, I still don’t think it is something I would take up seriously, I love running too much. Cycling you can’t let your mind wander, just letting yourself get in the zone and I miss that, that’s the aspect of running I love the most. But it is serving its purpose, I am keeping my fitness up and hopefully will be able to complete the marathon in 20 days time.

Training Updates

Injury Update: It’s not all doom and gloom

May 21, 2013 Ultra Plodder Leave a comment

With just over 2 weeks since I rolled my ankle I am now walking unaided, albeit with some Kinesiology tape strapping it up and cycling again. Running is not on the cards yet but I am hopeful that I will be able to get some running in prior to the Trail Marathon Wales on the 22^nd June.

Regarding the TMW, I am going into it in the mind-set of “it’s a training run” to the point where I will be using my SJ pack (still need to review it!!) along with the majority of my NDW100 min kit list, simply to test equipment, test hydration and all the things I was hoping to achieve on the NDW50. Also, I want to enjoy the views and the atmosphere, time is not a concern (although under any appropriate cut-offs is a must) and I plan on taking my camera to get some snaps while on the run.

So if you are running the TMW and see a guy kitted out like he is running a 100 miles, that’s me

Trail Marathon Wales website: www.trailmarathonwales.com

Trail Marathon Wales Sat 22nd June

Training Updates

It’s all gone wrong!

May 8, 2013 Ultra Plodder 3 Comments

Gutted, that’s the only way to describe it.

It had been a fairly good month, with the NDW50 coming up I had run 10 miles on the 1st, cycled a total of 23 miles on the 2nd, a 2.25 mile running speed session on the 3rd and a reasonably paced trail run of 5.5 miles on the 5th. The plan had been to run a 10 miler on the 6th and continue to cycle for the rest of the week, tapering down for the 50.

I set out on my run on the Monday, with the weather perfect and feeling good. I had run out to a 5 mile point, taking in a section of the North Downs Way and was heading back to complete my run.

At about 6.5 miles I rolled my ankle, when I say rolled my ankle I mean ROLLED it. I was floored instantly, but I have rolled my ankles before and the pain subsided to allow me to jog slowly on. A few yards down the trail it rolled again and if the first time hurt, this was something else. I had to sit down, physically shaking with the pain and I knew that I had to call it a day and walk (the 3 miles) home.

Like buses these things come in three’s and about a mile into my trudge home it went for a third time and again I was floored. I eventually picked myself up again and grabbed a nearby stick and slowly got home.

The Damage:

Below is a sequence of photos showing the progression of the swelling and bruising on my ankle

The swelling can be seen straight after it happened, but no bruising

Waking up in the morning and being presented with this was not good

Heavy bruising and still swollen, a trip to the doctors and hospital for an X-Ray was in order

I went to the hospital today and had an X-Ray and my ankle prodded and poked. The good (great) news is that it’s not broken, which is a huge plus. The nurse said there was a lot of tissue damage and was prodding to find any pain points but other than a little twinge it was pretty painless. She was moving the ankle through its range of motion and was pretty surprised that something which looked this bad didn’t cause more pain, hopefully indicating that the damage is not as severe as it could have been.

I have been given some crutches to keep the weight off it but I am actually able to walk on it, hold my foot flat on the ground and stand with weight on it. Despite these positives it’s not going to be a quick fix and will take 4-6 weeks before I can run again. Knowing this I had to withdraw from the NDW50 (hence being gutted).

It’s not all doom and gloom though, I have more desire than ever to get that 100 miles under my belt in August and am going to make sure I do everything to help me achieve that. So it’s now a full course of RICE then when able to some re-habilitation exercises and cycling and swimming.

I will be back up and running in no time!

Training Updates

Training this week – Things are going much better

April 21, 2013 Ultra Plodder 1 Comment

The last post I wrote on my training I was a little down on the lack of running and worried about the ultra in May, as of today I am feeling much better in myself.

This week I have done something (either cycling or running) every day and despite feeling a little sore as I sit here and type, am feeling in good shape. Monday through to Thursday it was the usual cycle commute to and from work, with me covering a total of 94.66 miles for the week. The wind throughout the week added to the challenge of this, in the mornings it was behind me on an essentially down hill route but in the afternoon it would be blowing in my face the whole, uphill return journey (by Thursday evening my legs were battered)

Friday saw me try out running in my lunch break. As time is limited I opted to do a 2 mile speed session, running this in 14:41 with an average pace of 7:16/mi which for me is quick and given my lack of any speed training so far something I was pleased with, this set me up well for the long run on Saturday.

My long run started early with me getting up around 06:30 to get my kit ready and head out as soon as possible. My plan for the day was to run around 20 miles with the minimum kit required for the NDW100 in August. My reasoning for this was in part to get used to the weight of the stuff needed, but also to test out the Ultimate Direction Scott Jurek Race Vest that I would be using for the event (and the NDW50)

This picture shows how much stuff the pack can carry

I will go into more detail on the race vest in a separate review, but suffice to say after the unimpressive first run in it last week, I am sold on it now (why in my review)

Setting out at around 07:25 I headed out to join the North Downs Way following my usual route, picking up the NDW just before Gravelly Hill.

From Gravelly Hill I headed East along the North Downs Way, stopping as and when to grab some photos not worrying too much on the timing, just enjoying being outside in the sun.

Not a cloud in the sky, you could see for miles

Just a phot of some cows — Just a photo of some cows

I carried on east just past what would be Botley Hill checkpoint on the NDW50/100 until I reached just over 10 miles (around Tatsfield), turned around and reversed my route to bring me in a nice 20.

Positives

Pace wasn’t terrible
North Downs Way has dried out significantly
SJ pack with a full load in it is awesome
Hoka’s didn’t give me blisters on my insteps since taking out the insoles
I wasn’t completely shattered at the end

Negatives

Hokas gave me blisters on my big toes instead
Could have done with more gels or some solid food

With stops excluded the pace was 12:02/mi and a time of 4:04:34

Wanting to finish the week on a high and get another run in, I went for an easy paced 7 mile run in the mid morning which although still a bit achy from the Saturday wasn’t too bad

Despite not doing a massive amount of running it seems that the cycling and shorter runs have allowed me to maintain the capacity to still do the longer runs, which is comforting. I am not going to rest on my laurels and realise that the 50 in 27 days is still going to be a challenge, but one I am going to give my all to.

Training Updates

Training Update

April 14, 2013 Ultra Plodder Leave a comment

So those who read my last post will know that training hasn’t bein going that well and I am quite significantly off my running plan. I could list the runs that I have done (it wouldn’t be long) but I think it is easier to give a visual comparison of where I was at last year and where I am at now.

I have generated a report from Good Run Guide showing the June and July 2012 (NDW50 was August) and February and March this year (NDW50 is in May), so the same comparative timeframe in relation to the race.

Period 1 is June-July 2012. Period 2 is Feb-March (ignore the pie chart for Period 1, I didn’t edit the type of runs back then)

It’s quite stark seeing the difference in distance and number of runs and the reality has hit home, mentally I am not in the same place that I was last time. Prior to the previous run, although the weather was a hell of a lot better, I was also more mentally focused that I am right now.

It’s not all doom and gloom though, although the runs have been shorter and less frequent, I haven’t just been sitting around doing nothing. Looking at my cycling from the same time frame as Period 2 this is the mileage so my legs are getting some work, although I appreciate it’s not quite the same.

I am not going to dwell on the lack of runs though, I need to get my head back in the game. I ran today following the disaster yesterday and it felt really, really good. I was running at a good pace, felt exhilarated as I travelled over the trails and felt some of the magic again.

While I was running I was thinking (as most people probably do) and have decided that the NDW50 will be an experiment to answer a question, “can you run an ultra with extensive cross training?”. I don’t expect to beat my 11:19 of last year, but I want to finish and finish within the cut off.

An attitude shift, that’s what I need, half the battle is in the head so get that in the right place and I am in with a fighting chance.

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Gutted, that’s the only way to describe it.

The Damage:

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