Tag Archives: North Downs Way

Training Updates

Training Update: 11/02/2013 – 17/02/2013

1 Comment

I now consider myself back in training and am now looking to construct a proper plan to get me ready for May. In terms of actual running this week I have only been able to get my Saturday long run in, weekday training has consisted of cycling to and from work Monday to Wednesday.

Looking at Saturday, this was a good run for me. It was the first run where the Achilles didn’t hurt at all and even after the run, pinching the tendon yields no pain whatsoever, leading me to hope that this is the last of it. I headed out wanting to do a stage of the North Downs Way 50 (and 100) so ran from the Gravelly Hill checkpoint location to the Botley Hill checkpoint (plus running back) totalling a distance of 13 miles. The pace wasn’t quick and well under my planned Ultra pace, but it felt good.

Another reason for the slow pace was that I had recently taken delivery of a GoPro camera and this allowed me to do something that I have wanted to do for a while. I have filmed my run, but focusing on the details of the NDW between these checkpoints with a view to putting it on YouTube to hopefully aid anyone who is racing the NDW50 or 100 and can’t get to run the Downs prior to the event. As part of my training I am going to try to get on all of the sections and will upload them as I get them done.

I have an edited version ready to go, but need to work out the best way of getting it onto YouTube as it’s a rather large file size. I have added some quick test films already which can be seen at my channel: UltraPlodderdotcom

Links to the specific clips: Clip 1, Clip 2

Next weeks plan, probably going to run to work at least once plus another long run on Saturday. I will be cycling the other days and have finally put the mountain bike away and got the road bike out.

I am more confident for May now, I have a lot of ground to make up but it is achievable.

North Downs Way Signpost

 

Training Updates

Back in training

Leave a comment

Its been a while since my last most, mainly because I haven’t been able to run and so not really had much to write about, however after my last post where I had managed some shorter runs I have since been able to start increasing the mileage.

With the last of the snow fading on Saturday week I decided to go for a longish run along the North Downs, no real objective in terms of pacing, just getting some miles in the legs. This run ended up being just over 9 miles at a very sedate 11:33/mi pace (I did also stop to get some photos (at the bottom of this post)

The Achilles while not 100% has improved, I do get the odd twinge when starting a run but this soon disappears as I get warmed up. Feeling confident that I could get a few more runs in during the week, Tuesday I decided to run to work (the wind was making cycling a real problem) so another (just shy) 10 mile run in the bag. That same day I decided to catch the train to the nearest station and run the last 2 miles back home, giving me a total of 12 miles for the day.

Thursday, I decided to run to work again (well that was the plan). 3.5 miles into the run the rain had gone from persistent to deluge and I really didn’t fancy getting soaked through, so I opted to cut the run short and caught a train at the next station (4 miles). Pace wise, nothing spectacular but averaged a 9:18/mi which I was pleased about, given carrying a rucksack. Again I opted to run from the station on the homeward journey, but decided to get off earlier so I could get another 4 miles in.

I still have a way to go before I am back up to full training, but the running to work option seems to fit in with my work and family life so I will start to incorporate this more. The plan, on some days at least, will be to run to and from work making a 20 mile daily total.

Total Weekly Mileage (including Saturday): 29.37

Lastly, below are the photos from Saturdays run, I had more but somehow the SD card got corrupted

Lovely to look at, but was like a bog underneath. My feet got soaked in icy water
Lovely to look at, but was like a bog underneath. My feet got soaked in icy water
Such a perfect day for a run
Such a perfect day for a run
Still lots of snow on the fields
Still lots of snow on the fields
You could see for miles
You could see for miles
Another shot of the view
Another shot of the view

 

 

 

Training Updates

Building back up slowly

1 Comment

This weekend was full of snow,  it also saw the first runs that I have been able to do in about 8 weeks. Since my injury I have been itching to go out and run, its hard to describe how frustrating it is to not be able to just go out if you feel like it, but I knew that resting would allow me to heal quicker.

I mentioned in previous posts the methods I was using to treat the Achilles and I am pleased to say that they seem to have worked. Hindsight now says that I simply wasn’t stretching enough and I believe that the injury was caused by tight calf muscles as well as overuse. A regime of stretching, eccentric exercises, RICE, and rolling appears to have made a vast improvement so come this weekend I was in a position to take a tentative run out in the snow.

I love running in the snow, the trails just look so amazing and it is just so much fun to be out there. Had it not have snowed then I may have held off on the running for another week, but it was an opportunity that I just didn’t want to miss.

Saturday was an easy 4 mile run,  walking on any steep inclines  and moderating the overall pace to not push my body too far. Despite the cycling I can tell that I have lost some running fitness, my breathing was heavy at times on sections that previous to my injury wouldn’t have been an issue, but this is something I can build back up. As Saturday seemed to go so well I decided to do a short evening run in the fresh snowfall to test out my new Silva Trailrunner Plus headtorch that I got for Christmas. A 3 mile run at a slightly quicker pace on Saturday with snow falling all around me was just what I needed, and the headtorch worked exactly as expected.

It’s still a long way to go to get back up to the distances I was running before, but I am confident I can get back there. The NDW50 in May is still possible with some focused training and extensive stretching.

Below are some photos I captured on my runs this weekend:

I love running through this tree tunnel, it was all the better in the snow
I love running through this tree tunnel, it was all the better in the snow
A snow covered uphill climb
A snow-covered uphill climb
I have missed running on the Downs
I have missed running on the Downs
A view of the North Downs Way covered in snow
A view of the North Downs Way covered in snow
The sort of weather when my Goretex Inov8 come in really handy
The sort of weather when my Goretex Inov8 come in really handy
A view of the tree tunnel from Saturday at night, illuminated by the Silva Trailrunner Plus
A view of the tree tunnel from Saturday at night, illuminated by the Silva Trailrunner Plus

Evening running

 

 

 

 

Training Updates

Coping with Injury – Part 2

1 Comment

Following on from my last post I have begun trying to treat the problem. I have been combining the exercises that I mentioned in my previous post as well as a using a frozen bottle as a roller on my calf muscle (thanks for the suggestion John).

In place of a foam roller I am using a 2 litre frozen bottle of water
In place of a foam roller I am using a 2 litre frozen bottle of water
I am using this on the tendon roughly twice a day
I am using this on the tendon roughly twice a day

I am pleased to say that the exercises plus the ‘rolling’ and icing the tendon does appear to be working, its early days but the tendon is less sensitive in the mornings now and pinching it results in little or no pain. I don’t think I will be running anytime soon but I hope that a few more weeks of the treatment will allow me to get out and do a short run, although I am mindful of not doing too much too soon. I will keep cycling to and from work so will be able to keep my fitness ticking over.

Reading up on the injury and make up of the Achilles tendon it appears that Collagen is a key component of the healing process so I will also start taking some supplements,they may not actually do anything but even a placebo effect can yield positive results.

Worth a go
Worth a go

Lastly, here is a picture of my new toy, hopefully I will be able to get an early morning or evening run done soon so I can give it a test and give a review.

This is the Silva Trail Runner Plus, I plan on using this in the NDW100 in August
This is the Silva Trail Runner Plus, I plan on using this in the NDW100 in August
Uncategorized

Running stats for 2012

1 Comment

With the end of 2012 in sight (and no apocalypse to speak of) it seemed a good time tolook at my statistics for the year and the challenges that await in 2013

Using Good Run Guide I have been able to grab some statistics for all my runs using a GPS watch (any that have been done on a treadmill or using my Runkeeper App are not included)

Logged Runs 2012 by Month
This table details my runs on a monthly basis showing info like total distance anc calories burnt
This table details my runs on a monthly basis showing info like total distance and calories burnt

Looking back over the year, its interesting that my distance for a month peaked in May with the NDW50 being in August. I was loosely following a training plan however lost my way a bit with this and June and July where as the mileage should have been increasing further I actually dropped back. Also looking at Jan to Feb it is worrying the leap in distance from 34 miles up to 126, definitely not following the 10% rule there.

Pace over Time
Details my average pace on month by month
Details my average pace on month by month

This graph is more indicative of the training plan for the NDW50. As it was my first Ultra my absolute focus was on managing my energy levels and running efficiency, so runs were always planned with pacing in mind. Obviously August was where the pace was slowest but you can see that following this I started to speed up again.

Races by Month
List of event details are below
List of event details are below

Races from Jan are:

  • January – Asics Wildman 10km
  •  March – Asics Trailman 13km
  • April – Offa’s Orror 20km
  • May – Denbies 10mile
  • June – Trail Marathon Wales
  • July – Pen Y Fan Race
  • August – North Downs Way 50 mile
  • October – Snowdonia Marathon
  • December – Grim Original 2012
Whats happening in 2013

Well, first and foremost it’s getting over my Achilles injury (more on how this is going in a separate post) but in terms of races I am already booked up for the North Downs Way 50 in May, Trail Marathon Wales in June and the North Downs Way 100 in August. I will probably look to do the Pen Y Fan race again as I really do like this one and the Grim Original may also be on the list.

I list these as races but the focus is the NDW100 so everything before that will be considered training, of which I need to make sure that I get the miles in my legs. Suffice to say I will be spending a lot of time on the North Downs Way.