Got the week kick started with 11miles early this morning and another 9 mile in the evening. To be honest I'm finding that once my legs are warmed up then the 2nd run isnt too bad, infact it often feels better. I'm sure the ice baths help a huge amount mind, it's so basic yet so effective but by far harder than the run!!

The final week now of big milage then next week im going to drop the volume considerably by about half but up some of the intensity just to get that sharpness back and that feeling of 'fastness' (if there is such a word) back. This said, im not going to force it this week...if the miles begin to take it's toll this week and I start feeling tired or start feeling niggly injuries coming along then I'm cutting back early or taking a break - as always I'll listen to my body. Unlike the pros everyone else has to go work so we cant be too fatigued or were useless in work and thats much more serious! So like most weeks I've not got anything written in stone so the sessions will just fall in to place from how I feel and with what time I'll have. I find that if I plan too much it gets to feel very structured, too much like work and the enjoyment goes, and when I'm not enjoying I'm not running well or doing anything else well.

Regarding food today this is what I've taken on:

* Usual breakfast - 50g porridge, low fat milk (some personal trainers swear that whole milk is actually better in small doses but it's far too rich for me and I dont feel well from it), blackberries (the whole pack), 2 slices wholemeal toast with nutella spread

* Apple, glass of milk, banana

* 100g (uncooked) Wholemeal Pasta, can tuna, salad with some salad cream

* Recovery drink - Even though I tend to stay away from sports supplement because if the correct foods are chosen then your nutritional needs can be met like that + it's real food not powdered down rubbish. How ever in this case I feel im doing so much that I need the extra calories from recovery drinks to aid recovery. That was my 2nd recovery drink in about 3 weeks so you can make your own mind up about what I think of them.

* Tonight I've got a big sweet potato jacket with kale, brocolli and quorn chilli. (Quorn is immensly low in fat and tastes just like mince but yet isn't anywhere near as rich and is also great for protein) On top of this I live on water, pints of it!!

Looking at that I think I could do with a bit more food really so maybe ill bulk things up with a few bananas and toast with nutella or peanut butter before tomorrow.

On the down side - I'm completely struggling to find a b+b pre-race, it seems everyone was one step ahead of me with that one, hopefully I'll find something or it will be a very early car trip to Brecon on the morning of the ultra.....I would rather not.

These days don't come easy to me - Rest days.
Unless I'm forced a day off through work or a busy schedule I dont adjust well to days of inactivity, especially as I feel fairly good after yesterday. Having said that, it's got to be done in order to get stronger. So what I have done is take this chance to refuel, I've roughly worked out I'll be at around 5000calories by the end of the day, good job! It's all been good food except for the 2 snickers I had earlier :s What I have noticed is all this training gives me a serious appetite and I've found unless I over do it, loading even when training usually makes me put in a great session - Carb loading seems to have become the norm In the last few weeks. Without it I wouldn't get all the miles done.

As of tomorrow I can start the second week and I'm tempted by a monster session to peak the two weeks on Monday. Im playing with the idea of entering the mayors 5k in Carmarthen monday but run the 30 miles from home to the start line :) Im not 100% yet but if I feel up for it then I'll do it and that will then be my longest session (about 33miles) before the Ultra. Doing the 5k after that will be an experiance in itself.

As for tomorrow I'm going to start the week off (I don't know why I've started a Fri - Thurs week)early so I'm back for the wedding innit.....or so that I'm away during the wedding. I'll see tomorrow regarding distance but I'm going to aim for one more 100mile week then I'll be nearing 2 weeks out of the ultra then. Hopefully by then I'll have played with the idea of what sort of pace to go at.

Roll on tomorrow

29miles!!

This is the furthest I've done in one go and on the back of my biggest milage week, so il take that big time! That means im up to 115 miles in 6 days - not too much for the pros maybe but for me thats an achievement. That means I can have a rest day tomorrow to end the week off or at most just do something low impact none running.

Today wasn't with out it's challenges mind, I dont know if it was all the miles I've done in the week or that I was just tired, end of story but it was hard work. I took my cliff bars and cliff shots with me, this time I ate the cliff shots two squares at a time but more or less every 15mins after the first hour and they were much easier on the stomach so thats a positive. However when I chose to eat I decided to eat and walk - I didnt like this at all, it seemed to just put me off my rhythm and I found it was taking me a while to get going again. So what I'm going to try and practice is eating whilst still jogging or shuffling as it was by the end!

The run was going well and I thought this may as well be the day I do at least 26 miles but then almost instantly I just felt fatigued - my hamstrings were killing and I was starting to jib a bit and to make it worst I was passing the house at mile 21. Disaster I knew deep down I would stop when I got to the house and as it happened I got home and just sat on the wall, gutted by my failure and my lack of drive to get the job done! This was not on...so I got up and hobbled away from the house, by this point I really needed food and my mind was all over the place - My usual wave and smile at neighbours turned in to nothing but tunnel vision at the tarmac ahead. I called in the shop just down the road and got a maltloaf, ate the whole thing, washed it down with some water and instantly I felt more on the ball and even my pace started to increase, I was back up to 7.10 min mile at one point and I felt 'ok'. A little later and I was done home 29 miles and immensely chuffed but unlike the big marathon events there was no one cheering and no pats on the back just the od hello as a neigbours saw me and one actually said, no joke....'I'm buggerd after giving that grass a cut'
Me: 'Ye, hard work innit'

I actually dont feel to bad at all now, but the goals done so no running tomorrow and I'm happy with today as I found some serious mental strength that I didnt know I had to get that job done. Only problem is I really dont know where another 20 miles will come from!!

By the way if you like fruit and nutts but always eat to big a portions try www.graze.com - I find it a great way to get healthy calories down me and it's really good to take to work.

I decided to change it up a bit today after realising that my 100mile goal for the week should easily be achieved, so warmed up with 50 press ups, 10 pull ups, 20 squats  x 2 then hit the road early before work on the bike for only around 30 miles before intending to run after it.

Cycle done, (only just due to people driving far too close!!) I arrived home stretched around a bit and refuelled with 2 peanut butter on wholemeal pittas, a scone and a mug of green tea, 45mins later with new music on the ipod I left the house to run at whatever pace for about 12 miles. Felt good considering I've been hitting it hard and did the same 1500m mid run at 4.35 today which im more than happy. Ended todays training after that but it did total over 3 hrs of activity, granted it was only 12 miles running but still over 3hrs in the 'exercise zone'. That putts my weekly total up to 84/85 miles with two days left, one of which I'm planning to make a 4hr stint again so the milage is going to take care of itself I hope.

Food wise if im not training or sleeping im eating, snacking on bags of fruit, nutts and malt loaf at the moment, big Sweet potato jacket with cabbage, carrots, brocoli and a piece of salmon for lunch with a big fruit salad and got my work dinner as a big wholemeal pasta bowl with some chicken and spinich based salad. I'll be ok after that.

If its forecasting sun tomorrow then I may attempt this long run then early before work, followed by a couple of lighter days of lower distances and or x training.

Curse of the Beer!

Today has been hard work after last night - my stomachs been turning all day and I feel horrible but got 13miles out on the coastal path done with Tom - who decided to enter his first marathon - snowdon - no glory, just pure hard work in that one, love it.  Took it very slow, (any faster mind and the curse of last nights alcohol would kick in...horrible....the world would be a better place if there was no such thing as a hangover!!)  having the company pulled me through today and was again rewarded with good food at the poppit beach cafe, this time in the form of a toasty.

Oh ye.....talking about food - the other day some one asked me 'what drug do you take to do 50miles?!!'

Me - Ha ha ha ha no drugs just food - real food, not powder or anything else massively advertised to do the same job as food. Mainly Sweet Potatos, a lot, pitta breads in the toaster with peanut butter, lots of salmon and chicken nutts and dried fruit and even more brocoli, kale and spinich and porridge daily without fail, and then the usuall stuff like pasta, couscous, bread. The od snickers to and malt loaf and pizzas anytime the bigger the better!! Nothing microwaved at all - so ye 'no drugs' but im fairly fussy except for when I eat out and il use that as a treat :)

Him: 'No way, oh no you would have to take something'
Me: HA HA HA HA HA - il take something and ruin my body if I want big biceps and triceps maybe hahaha

I've spent the rest of the day sleeping and doing nothing - back to work tomorrow for a few days so an early session, probably an easy day then maybe thurs/friday instead of watching that much publicised 'event' Il get another 4/5hr adventure done. 3 weeks out then by next sunday so hopefully all will be well - Il have to start thinking taper then but I'm not going to become sedentary like I've done before just for the sake of it as it just makes me so agitated and a pain to be around plus I hate doing nothing, a week out im going to have just have more or less a week off keeping it really easy, bugger it I'm not going to panic before then becasue if I feel good then I'll wing it and if I start feeling saw or feel niggly inuries then I'l stop - simple as that.

Running by feel - Ive long thought that the time I run best is when theres no training programe and I just run off feel. Maybe I would go flat out one day but if I just fancy going at a slugs pace on some off road adventure or just have a day off or x train then I would, it all seemed to just fall in to place and the enjoyment would be sky high. I have no doubt I run better like this but I'm always tempted by training programes because 'thats what everyone else does'.

I know there was a time this year where I felt so good I was convinced I could make a 2.50 marathon thus when It came down to it I just ran a sub 3 by the skin of my teeth - There came a point where I was running because my programe said 'today run x amount at x speed with x intervals', I'd end up not motivated and running slower, then because I'd be running slower I'd get more stressed and this would just make things a mess. Next marathon I'm tempted to attempt no training programe, stay relaxed and see what happens and just run.

At the moment im not taking any notice of speed im just increasing the miles any how getting speed from fartlek session, as a result im absolutely loving it (the weather helps) - I have no doubt I will easily make 100miles this week as im enjoying every second of it and this can only be good for the ultra race.

Today I ran where ever my nose took me - ended up through the wildlife trails past the deer and water buffalos!! Only stopping at 10 miles due to work. Part one done and part two today after work, was another fartlek session over about 10 miles this  put me up to 58-60 miles since friday! I feel great and with 4 days left I should make 100 miles easy maybe I could even squeeze in a rest day which I'l have in the week. And ran 1500m mid second run in 4mins 30 - il take that as well.

Good times - Suns out and im due a nice cold beer :)

100mile week?

Today I got 15miles in after yesterday as well as a 15min bodyweight circuit which is very promising, some how I found myself shifting at 5.40min mile for the last mile! Where did that come from after so much and where the hell was that last weekend in London? what a difference a week makes.

My goal for this week is to get near a 100miles, ive done this once or twice ever and is too much for me as ive run much better times off 50-60miles, how ever 50miles isn't about speed at all so I think the more I can run the better as it will get me familiar with running on fatigued legs. Its going to be all about the distance this week, no speed work as such, il justmake some of the runs fartleck sessions. Il try and get about 45mins on circuit training done if I can - but the bike and rowing machine are not on the agenda this week. Just run run run.

If anyone wonders why I do bodyweight circuits its because I find a little bit of conditioning helps my overall fitness, also ive always done a bit and like it. My main exercises are pull ups, press ups, burpees, dumbell swings and dumbell clean and press (I really need a kettlebell) - I do them all high reps 20+ and find it all helps my muscle balance, keeping my shoulders nice and back meaning my lungs has max capacity to work thus making me fitter - thats the idea at least!

Anywey time to eat some more if im going to get these miles done.

O ye....today I got chased by a jack russell holding a rat in it mouth! sick ha ha

I have to admit I cant think of anything better than being outdoors doing some sort of sport in this weather. Today I decided to take on the coastal path for 4hrs just to get the time on my feet, ideally its too close to the flat out London Marathon for me but then what can I do, ive got a 50miler in a month!

I filled my Camelbak with 4 pints of water and put one of the electrolyte tablets in and planned on drinking little and often, I had 2 of my cliff bars (which I found out have 9g of Protein in so no need to get extra protein bars as plenty of these plus other stuff should cover that) and 2 of the cliff shots. What I decided on was I'd take on board 1 of them every 45mins, meaning I'd have enough for 3 hrs then thought id just use water for the last hour. Lets just say this wasnt enough if im thinking how much further I need to go.

Anywey set off at 8.30am full of beans - loving the sunshine, the coastal path and running like a trooper (too fast) before coming to a monster of a hill, I walked this quick but walked it and I was still breathing hard at the top so I'm going to forget running up steep hills, its too energy sapping for such a distance. On the plus side it means I can eat and drink more on the hills - 45 mins came so I ate a cliff bar, a bit chewy but taste great and agree with my stomach so good. All going good so far.

Came to 1hr 30mins so I ate the cliff shotz - these were sweet but gave a good hit, only thing I found I had to drink a fair bit to wash them down so felt it in the stomach a bit, but not too much. (I may eat half the pack at a time next time, we'll see). This is when I started to bonk, (jib out in easier words) 1hr 45mins and I wanted more food, that was 30mins ahead of schedule but I needed something so I ate another cliff bar and kept going.

Came to about 13 miles and could really feel itin the hamstrings even tho I was going so slow, I could feel it in exactly the same area as I did in London which tells me I was not recoverd enough really so from here on was a toughy. Stopped of in the cafe as I was still hungry and with the sore legs really wanted a boost - here I had a little change so opted for the carrot cake, it hit the spot at the time and I'd advise anyone to pay the new cafe in poppit a visit! (Got a shout in for you there Chris :)

On I went feeling stiff from the quick break but plodded on. 3hrs in I finished my hydration, (what an idiot for not checking it in poppit) the heat made my mouth really dry in no time so the last 50mins was a real push but got home and realised - I absolutely loved it. (Not so much the post run Ice bath)

Plus point

* Feet were fine
* Food especially cliff bars tasted good
* I havnt got a problem with eating on the run
* Got 4hrs done a week after hitting London hard

Negative points

* 45mins is too long for me before eating
* Eat more - Maybe il try eating some substantial food atabout 2hrs - maybe a whole Malt Loaf take a 5min walk break to do this then re-start
* I need to drink more as I was so dehydrated - I need to refill the Camelbak at every checkpoint so that I can drink lots, especially if its hot.
* I only did near half the distance!!

My second day of X training was 2hr 30 bike ride - Ive just had my electrolyte (salt to be less fancy) tablets delivered so thought I'd test them out on the bike ride, its the first time Ive used them they blended easily in to the water and tasted just like squash. However I drank all of it from the camelbak and an extra bit of water from my bottle as it was so hot! Almost 2litres on the bike! This is something il have to keep a check on in prep for the 50m. Hopefully finish today off with my first run as I'm feeling decent, not far and really slow, but not untill the suns hidden away a bit!

Most of my race nutrition has arrived to but I may have to order more if supplies get low as il have to trial them in training. Ive opted for Cliff Bars and Cliff bar shotz for supplement as cliff bars have a good blend of both slow release carbs and sugar and Ive got the shotz, which if you havnt tried them are more or less jelly and are pure glucose, for that sugar hit. Im considering getting 1 or 2 protein bars to but maybe il give them a miss and try and get the protein from something else which would have more carbs to, like actual food. Another thing im going to have plenty of stock of is Malt loaf, (this has everything u need for endurance carb wise and the loaf also has near 20g of protein in which is good). Theres plenty of other things im toying with 2 like salted peanuts and choclate bars - mars and snickers usually but in May they will melt so im opting against the choclate at the moment despite its immense source of energy....and there truely delicious too :(

My feet are going to be a concern aswell, I usually use zinc oxide take all over my feet before the start of a big event as its there to prevent blisters and infections before they arrive. With this plenty of vasaline!!

Friday as Iv'e got a day off is going to be the day I test out all my kit and supplies for the first time - I'm going to get ditched off some where down the Pembs Coastal Path and make my way home, which will hopefully take me about 4hrs as im going to take it slow as my priority is time on my feet.

Recovery

DOMS (the pain you get in your muscles days after exercise) is still hanging around since the near death experince of the London Marathon Sunday! My attempt at a sub 3hr got well and truely pushed to the max Sunday and it was close - too close 2.59.32! happy with that tho, especially after having a disaster of a pre marathon day by walking around London for so long that I started to develop a mild blister before the race had even begun. All this because I was to tight to get a hotel friday so did the journey Saturday and ended up lost and walking 4 miles around the expo and the rest of the place.

In a pritty bad way Monday and stayed pritty inactive - next day felt a little better so tried some really easy x training on the bike, lovelly day for it and ended up doing 40 miles, felt great after it - active recovery is far better than sitting all day in my mind!

Hopefully can ease back into it now,  X training mostly this week then get a couple of big milage weeks in before the ultra, all eyes on my first 50miles in jus 4 weeks!

Hello guys

Hello guys,

4 1/2 weeks out of running my first 50mile race :s Lots of people have started asking me questions about my training and nutrition, how, why and when, what etc so I thought id start a facebook blog/page for anyone interested - il try and keep updates of training, nutrition and keep it open for any questions and advice. If ur not interested just don't like it just to be polite - it really doesnt matter! Also my training is not perfect and I'm always learning but it's just what I'm currently doing to train for this 50mile event.