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 waterSuch a perfect day for a runStill lots of snow on the fieldsYou could see for milesAnother shot of the view
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 snowA snow-covered uphill climbI have missed running on the DownsA view of the North Downs Way covered in snowThe sort of weather when my Goretex Inov8 come in really handyA view of the tree tunnel from Saturday at night, illuminated by the Silva Trailrunner Plus
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 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
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
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.
That is the one word I would use to describe Saturdays race, the Grim Original 2012. This was my third Grim, having done the (delayed) 2010 and 2011 events and comparing those vs. 2012 I have to say that this was the ‘Grimmest’.
The Course
Unchanged from the previous years the course so a good opportunity to try to improve on last years time (Update: Had a tweet from the organisers saying that this years route was tweaked slightly and that they do this every year), the course consists of an 8 mileish route around an army vehicle testing track so the terrain is pretty extreme in places.
Grim 2012 Route (Image from Google Earth)
Race Day
With a 10:30 race start it I managed to get a reasonable lay in, getting up at 07:30 to be picked up by Kev at 08:00. Having received the updated driving instructions from the race organises we went off and had a pretty painless journey there, arriving at about 09:00. We parked up in what I believe was the overflow car park, which meant a reasonable walk to the actual race start and getting out of the car, even in my fleece I was struck by how chilly it was, which didn’t bode well for the actual race.
We headed to the race start line to see if we could spot Gareth and Matt, who had ended up parking in the main car park. Finding them sitting in Gareth’s car keeping warm, we sat joined them briefly before heading out to grab a couple toasties from one of the on-site vendors to warm us up and fuel our race. We then had to head back to Kev’s car to get changed, donned our bin liners to keep warm(ish) and headed back to wait for the race start.
Standing around waiting for the off, the bin liner doing a reasonable job keeping the worse of the chill off, I was contemplating how it all started at this event two years ago. A random suggestion by Gareth suggestion that the Grim “would be a laugh” and two years later I have run three marathons, one ultra and have signed up for one marathon and two ultras in 2013 already, funny how things go. The Grim Original will always hold a special place in my heart because of this, however standing in the cold I couldn’t help thinking “I would rather be in bed”.
The atmosphere helped lift me away from those thoughts, with a group (2922 participants) warm up to get the blood flowing and spirits lifted when the countdown finally ended and the bugle signalled to go I was back in the mind-set of trying to beat last years’ time. We had managed to get ourselves towards the front for the start, as last year we were at the back and it took a lot of effort and time to overtake people and while I am not a contender for a high placing finish, I was sure that I would be in the top 3rd at least.
The route hadn’t changed from last year so in my mind I had a fair idea of what lay ahead, but hitting the first ‘puddle’ (I will call them puddles, but imagine something the size of a large pond) was like a sledgehammer, my lower body didn’t know what hit it. The cold was something else, my muscles just seized up and my feet went completely numb, if this was a sign of things to come it was going to be hard going.
I was pacing well despite the fact I couldn’t feel my feet, however every time I started to get some feeling back I would run through another ‘puddle’ and lose all sensation again. Although I was happy with my pace after the first puddle I also started to get a niggle in my right Achilles tendon, a feeling if tightness with each and every stride. This pain didn’t subside and continued for the whole race, with a brief respite when crossing the ‘puddles’ as the cold numbed everything again.
There are several places on the course where the crowds gather, several particularly large ‘puddles’ and muddy sections, but the main place to get a real view of the Grim is the section where you have to traverse a mud pit and go under a cargo net.
Having to slow right down for the cargo net, with the thick mud sucking at my feet was a welcome break, it helped me stretch out my Achilles a bit but also the mud was a lot warmer than the water so my legs were getting some heat back into them, albeit briefly.
The mud was a lot warmer than the water
After getting covered in mud, it wasn’t long before I was covered in water again and clean (to a degree). I carried on, pushing past the pain in my ankle driven my the fact that I was looking good to hit a PB and beat last years time, by mile 7 I was just over the hour mark and knowing the last section I maintained the effort.
Crossing the line, as in any race, is always a mix of emotions. I had beaten my time and was very pleased, but I was so cold the focus was on getting out of the wet gear and getting warm. I met up with Kev who had finished about a minute and a half before me and we waited for Matt and Gareth to cross the line. Once they were back Kev and I headed to the car to get changed and get warm.
Last years resultsA better time on last year, although slight variance on the distance. Average pace was the main thing.
Again next year?
Initially I was thinking no, not because I don’t rate the event, being my third time I think you could say that it’s a firm favourite, but I was considering what other races are during the same period.
Sitting here now though, how could I not partake in the race that started it all, I am building up a nice collection of Grim race numbers now, that and the fact that my wife is going to run in next years race has cemented the fact that I will be doing this again next December, sun, rain or snow.
Is it for me?
If you are reading this, thinking about entering a running event you cannot go wrong with the Grim, be it in Aldershot or the one up north. They are great events and all abilities enter, it is very much a “have a go, have a laugh” event and a great one at that.
Head over to http://www.grimchallenge.co.uk like them on Facebook or follow on Twitter to get a heads up when you can sign up, I will see you there.
A week on from the Snowdonia Marathon and my recovery is going well. Sunday, Monday and Tuesday were rest days, the blister that I had gotten on the Marathon limited the amount of movement I could do so most of it was spent hobbling around. Wednesday, Thursday and Friday was active recovery (more through necessity than choice) with cycling to and from work. I think getting my legs working again sooner rather than later has helped me a great deal and Saturday was a really good 5.6 mile run at a pace that I was pretty pleased with.
3 miles of uphill and essentially no walking until we reached the top
With the Grim Original 2012 only a few weeks away it was good to get out and do a faster paced run focusing on a shorter distance. I ran with another guy who is doing the race (Kev) and despite the constant uphill our competitiveness meant that although we both wanted to walk on the steeper sections, we didn’t. The Grim in 2011 had 136 meters of climb over about 8.38 miles (according to Garmin) and yesterday was 222 meters so in terms of hill fitness I am pretty confident that weather permitting I should beat my 01:16:47 of last year.
Grim 2011 Route (Image from Google Earth)
For those of you reading this who may not be aware of the Grim Original Aldershot, below are details taken from their website:
GRIM is held over the Army’s vehicle testing tracks so expect it to be interesting! It’s tough but we know you wouldn’t want it any other way and 6,500 nutters in 2011 are proof of that.
Either enter as an individual or round up some mates and enter as a team of three people in either the women only, men only or mixed team categories.
There are prizes for the top 5 individuals and top three teams.
Entries close when we sell out – and we will so don’t delay.
For some filthy fun, enter now – £30 includes survivors race t-shirt.
We’re sure you are tough enough – see you on the start line!
As of writing it seems there are still places available for the Saturday (1st) and Sunday (2nd) December so if you like a challenge, great atmosphere and are not afraid of getting muddy this could be the race for you.
In cycling news, it’s getting pretty cold out there and despite having a windproof jacket and trousers, one part of my body is getting very cold, my toes.
Despite wearing a sock liner and waterproof seal skin socks I get to work and my toes are numb. With this in mind and not wanting to spend more money on cycling kit (not when it can be redirected to running kit :-)) I have gotten creative and fashioned some windproof toe caps.
It’s amazing what you can do with a bit of duct tape and a bin liner!
Fingers (and toes) crossed this keeps out the pesky wind and keeps my toes toasty.