Yesterday I continued with the less volume and ran a slow 6mile before doing some strength endurance/conditioning. It was really good to do something different other than big endurance running. The first circuit I did involved 20 dumbell squats to press, farmers walk followed by 10 clap press ups. Did three circuits with no recovery in between. After a breather I did one more circuit of 20 dumbell swings, Burpees, chest press and lunges, two circuits. Short but sharp the strength work was but the change in intensity really motivated me. Infact I've got some DOMS (muscle soreness) in my chest today. I really think intensity is definetly the way forward with strength conditioning.
The last few days has also seen me stretching out for longer. I'll be the first to admit my flexibility work is not consistent. Some days I'll have a good go at it after a session but most of the time I just don't :s
How ever I think allowing myself just 5 mins a day would be about 35mins in a week which would be a start, 10 mins would be overan hour. It just seems to stretch out any soreness and help increase range of movement. I know this but I can't always be motivated to do it!
Today I ran 17 miles at about the pace I'm guessing for the ultra. After easy days it felt very comfortable but I'm definetly sticking to it as I've never run anywhere near 50miles before so who knows how I'll react later on. The more I train for longer than the 'norm' the more I start to realise the roll the brain has to play. I honestly think training the brain is as much a part of endurance as training has on physical fitness. Maybe a persons experiance is what trains the brain as such, so with that thought, training the brain may just come through going further in training. For example, two months back I didn't think 50m was possible, I wrote it off instantly. By now I think it's possible to complete it.Hard but possible. Why? It's not like I'm much fitter in two months but my brain is now telling me through repeatedly going far in training that I can do it. Switching the way I think seems like half the battle. Another example is PB's (Personal bests) They are there to be broken. If one day someone breaks a PB then does it again two days later then it's not because of your all of a sudden much fitter, so the brain must play a part. You know mentally by experiance that you can sustain a pace. Mentally you know you can run at x speed so next time you'r brain tells you let's run a little faster, so you usually do or at least come pretty close.
It's like everything in life, part of peoples limitations are mental and are only limited by experiance.
With that geeky blab over, and I'm sorry that last bit was pretty geeky I'll call it a day for now.
By the way I've just got some new electrolyte tablets, none caffine! Hope these are better.
Personal training blog as well as my own training and nutrition blogas lots of people have started asking me questions about my training and nutrition, how, why and when, what etc - il try and keep updates of training, nutrition and keep it open for any questions and advice. Also my training is not perfect and I'm always learning but it's just what I'm currently doing to live for the adventure and the next challenge!
Monday, 9 May 2011
Saturday, 7 May 2011
Taper and Feeling Fatigue
Having only done an easy day thurs a day off friday and just 30mins worth of running today I've really cut back last few days and its going to continue for the next 2 weeks so hopefully by the ultra I'll be like a caged animal ready to go!
A slight concern is that over the last couple days is I've ate a serious amount of rubbish and in serious amounts! I've noticed previously that this sometimes happens when my body starts to crave a complete rest, so basically for me this is an overtraining symptome, which at the moment is not what I need. So last few days has been much less training but eating more, and more junk. If the ultra had already been then I'd just take say a month off just x training and running small amounts (like normal people) and eat what I want to flush the whole thing out then re-start. It does make me put weight on on the break but after a rest from everything I'm then gasping to enter something big again and I just get back in shape again. I did this after the Coastal challenge and put 7 lbs on in 6 weeks over xmas then eyed up the london marathon, trained hard and returned to my previous 11st in no time. I think I'm pretty fussy on what I eat to, so the rest from being more picky is also a nice one. This works for me and going back to winging it, I've actually run some good times when I've been on this recovery period. So for the next two weeks im going to be careful not to push the training too much so that after a couple days my nutrition will get back to normal and I can focus on the ultra.
Im not 100% when I'm going to do what this week but it's definetly going to be just one session a day, the way I've been training recently has been pretty full on so one session a day is a cut for me, especially if I add in one or two complete days off. As for today I actually ran a training pb and it was in to a head wind so maybe my tiredness is more mental fatigue rather than physical from all the training since xmas but mental fatigue is just the same as being physically fatigued because when mentally I'm starting to tire pushing it in training becomes hard. Its been full on now for over 5 months so as much as I'm up for the ultra and the new challenge a lot the 4-5 weeks of just major easing off is going to be essential for me, before eyeing up something else it can also be some catch up time on some boozy nights out ha ha.
A slight concern is that over the last couple days is I've ate a serious amount of rubbish and in serious amounts! I've noticed previously that this sometimes happens when my body starts to crave a complete rest, so basically for me this is an overtraining symptome, which at the moment is not what I need. So last few days has been much less training but eating more, and more junk. If the ultra had already been then I'd just take say a month off just x training and running small amounts (like normal people) and eat what I want to flush the whole thing out then re-start. It does make me put weight on on the break but after a rest from everything I'm then gasping to enter something big again and I just get back in shape again. I did this after the Coastal challenge and put 7 lbs on in 6 weeks over xmas then eyed up the london marathon, trained hard and returned to my previous 11st in no time. I think I'm pretty fussy on what I eat to, so the rest from being more picky is also a nice one. This works for me and going back to winging it, I've actually run some good times when I've been on this recovery period. So for the next two weeks im going to be careful not to push the training too much so that after a couple days my nutrition will get back to normal and I can focus on the ultra.
Im not 100% when I'm going to do what this week but it's definetly going to be just one session a day, the way I've been training recently has been pretty full on so one session a day is a cut for me, especially if I add in one or two complete days off. As for today I actually ran a training pb and it was in to a head wind so maybe my tiredness is more mental fatigue rather than physical from all the training since xmas but mental fatigue is just the same as being physically fatigued because when mentally I'm starting to tire pushing it in training becomes hard. Its been full on now for over 5 months so as much as I'm up for the ultra and the new challenge a lot the 4-5 weeks of just major easing off is going to be essential for me, before eyeing up something else it can also be some catch up time on some boozy nights out ha ha.
Friday, 6 May 2011
Finished my last big milage week yesterday and reached a 103miles, good enough for me.
Looking back, what's been interesting is the fact that mentally I seem to have got familiar to the big milage (maybe not 50) - Suddenly doing 8 miles yesterday, felt like a day off!! It's as if I've trained the brain as much as my body to become accustome to big milage.
Going back to yesterday I ran 8 miles on the Taff trail, heading out towards Castell Coch but turning around a little sooner because I'd reached the 100mile. What was very nice to see was that it was far from hilly, (on this part anywey, maybe not so over the Beacons!) not flat but nothing like the Pembs coastal path. The run ended up being a decent fartlek session as I kept having a go at chasing down runners and cyclists aswell as having to run away from dogs!! I even had to do one of my turn around and chase the dog to scare it off waving my arms like some mad man as the owner just sat looking....keep your dog on a lead!
Around my course I also managed to fit in a sports massage, which was brutal but very needed, I should get these more often.
I'm going to take it easy until Sunday, maybe x train only, might even try and get to a squat rack. From Sunday will give me two weeks exactly before the ultra so next week I'm going to drop to about 50 miles and get at least two fast sessions in just to feel a bit sharper again. One of them will be my time trial and the other might be 1k repeats, the rest I'll wing it just keeping a cap on the milage. I'll probably x train more this week to keep active recovery but a rest from the running motion.
The final week will be horrible, I'll probably have to start cleaning or something to keep me busy, but like I once got told 'the taper is as much a part of the discipline as the running itself'
Looking back, what's been interesting is the fact that mentally I seem to have got familiar to the big milage (maybe not 50) - Suddenly doing 8 miles yesterday, felt like a day off!! It's as if I've trained the brain as much as my body to become accustome to big milage.
Going back to yesterday I ran 8 miles on the Taff trail, heading out towards Castell Coch but turning around a little sooner because I'd reached the 100mile. What was very nice to see was that it was far from hilly, (on this part anywey, maybe not so over the Beacons!) not flat but nothing like the Pembs coastal path. The run ended up being a decent fartlek session as I kept having a go at chasing down runners and cyclists aswell as having to run away from dogs!! I even had to do one of my turn around and chase the dog to scare it off waving my arms like some mad man as the owner just sat looking....keep your dog on a lead!
Around my course I also managed to fit in a sports massage, which was brutal but very needed, I should get these more often.
I'm going to take it easy until Sunday, maybe x train only, might even try and get to a squat rack. From Sunday will give me two weeks exactly before the ultra so next week I'm going to drop to about 50 miles and get at least two fast sessions in just to feel a bit sharper again. One of them will be my time trial and the other might be 1k repeats, the rest I'll wing it just keeping a cap on the milage. I'll probably x train more this week to keep active recovery but a rest from the running motion.
The final week will be horrible, I'll probably have to start cleaning or something to keep me busy, but like I once got told 'the taper is as much a part of the discipline as the running itself'
Tuesday, 3 May 2011
Discussion!
After yesterday I wanted to see how I'd be so pushed out 13 miles very slow today but that doesn't matter - after this week I'm going to do one week speed work just to get that sharpness back. Iv'e got three speed sessions I really want to do, one of which I often use to measure progress so I'll be sure to get that in. Let's just hope I'm not slower!!
As I'm away in Cardiff for a few days I thought it would be a good chance to book myself in for a sports massage, so that done and a run on the taff trail and I'll be happy, it will also put my milage up as im on 75 this week with 2 days left. I should get up to a 100 again this week before the taper starts.
Thought I would throw something out there tonight, a discussion. (Feel free to comment...infact do comment :)
My question is: Do you train better when you feel better? If so, is it not possible to dictate the intensity or volume of a programe by how we feel? E.g Do your big sessions when you best feel like it, going faster, heavier, longer etc only planned a day or two befor or even as you start the session?
Personally, ideally this is how I like to train. A general goal but I dictate the intensity of the session of the cuff. I wake up at the same early time most mornings so that if I suddenly fancy a long session I can before work or if I wake up feeling bad I rest that day not the next etc. It also suits me as it keeps me motivated. However this is just me, there is no right or wrong but for me I'm sure I do better from this method. I think I'm also lucky with the fact that I love my hobby, so not having a plan isn't an issue because I know I'll still be motivated to work out most days. For a beginner I think this method would be difficult to maintain. Please comment...
As I'm away in Cardiff for a few days I thought it would be a good chance to book myself in for a sports massage, so that done and a run on the taff trail and I'll be happy, it will also put my milage up as im on 75 this week with 2 days left. I should get up to a 100 again this week before the taper starts.
Thought I would throw something out there tonight, a discussion. (Feel free to comment...infact do comment :)
My question is: Do you train better when you feel better? If so, is it not possible to dictate the intensity or volume of a programe by how we feel? E.g Do your big sessions when you best feel like it, going faster, heavier, longer etc only planned a day or two befor or even as you start the session?
Personally, ideally this is how I like to train. A general goal but I dictate the intensity of the session of the cuff. I wake up at the same early time most mornings so that if I suddenly fancy a long session I can before work or if I wake up feeling bad I rest that day not the next etc. It also suits me as it keeps me motivated. However this is just me, there is no right or wrong but for me I'm sure I do better from this method. I think I'm also lucky with the fact that I love my hobby, so not having a plan isn't an issue because I know I'll still be motivated to work out most days. For a beginner I think this method would be difficult to maintain. Please comment...
Monday, 2 May 2011
Electrolyte problems!
After a change of plan from having today off I decided best to get the long run done so left at 8am and having ended up having yesterday off completely felt fairly good. I thought I'd do about 28-30miles, ended up 28 but I'll take that.
I've been thinking recently about what sort of pace to run this 50mile. At the moment I'm think I could handle approx 7mph but its hard to say having never done one before and having never run more than 30miles. The pain just seems to get worse and worse from about 20 onwards so it's really hard for me to say. Up until about 21 miles today I was very comfortable at 7mph, infact I was getting nearer to 8mph which I'm sure is too fast for me to even consider for 50miles - it's naive of me to even consider 8mph so I'm playing with 6 - 7mph for the ultra. Iv'e also got to get this 1st is 1st 2nd is last attitude out of my head big time!! I just want to get around but there's this evil voice in my head that keeps turning things in to competitions! arghhh
From about 21 - 24miles today my stomach was really dodgy, and I'm putting it down to the electrolyte drink I've got. From the first sip today I was pulling those faces you pull after drinking some sort of cheap alcoholic shot. Unlike the tablets I used before, these ones were + caffine and I didn't like it. I think my stomach got better from 24-28 because I stopped drinking it, this I cant do so I've got to fix this problem and find new electrolyte tablets or powder. Any ideas?
The stomach issue slowed me to a walk at one point and it hit my pace but I'm not to bothered I slowed down, I'm only practicing and I still got the job done which was the main thing and I did average 7mph. It could be hard to keep that pace up for another 20 od miles but it's hard to say because towards the end today, despite hurting I actually got a bit faster again.
Recently I've also found eating big meals straight after the long sessions hard so I've had to get a recovery drink down me again today so that theres something going down, I just want to drink cold water so maybe I'm not drinking enough on the long runs but I think I have been drinking enough so not sure 100% there. All I do know is im craving one of them old school '99s' with a flake of course, so I'm going to find one of them this afternoon.
On the whole it was better than the last 29/30miles I ran so it's progress and it gets me to 63 miles this week with 3 days to go. Due to the Cardiff trip I have to make, if I get to 90 od for the week I'll be happy enough but 100 would be nice before cutting back for the last 2 weeks.
I've been thinking recently about what sort of pace to run this 50mile. At the moment I'm think I could handle approx 7mph but its hard to say having never done one before and having never run more than 30miles. The pain just seems to get worse and worse from about 20 onwards so it's really hard for me to say. Up until about 21 miles today I was very comfortable at 7mph, infact I was getting nearer to 8mph which I'm sure is too fast for me to even consider for 50miles - it's naive of me to even consider 8mph so I'm playing with 6 - 7mph for the ultra. Iv'e also got to get this 1st is 1st 2nd is last attitude out of my head big time!! I just want to get around but there's this evil voice in my head that keeps turning things in to competitions! arghhh
From about 21 - 24miles today my stomach was really dodgy, and I'm putting it down to the electrolyte drink I've got. From the first sip today I was pulling those faces you pull after drinking some sort of cheap alcoholic shot. Unlike the tablets I used before, these ones were + caffine and I didn't like it. I think my stomach got better from 24-28 because I stopped drinking it, this I cant do so I've got to fix this problem and find new electrolyte tablets or powder. Any ideas?
The stomach issue slowed me to a walk at one point and it hit my pace but I'm not to bothered I slowed down, I'm only practicing and I still got the job done which was the main thing and I did average 7mph. It could be hard to keep that pace up for another 20 od miles but it's hard to say because towards the end today, despite hurting I actually got a bit faster again.
Recently I've also found eating big meals straight after the long sessions hard so I've had to get a recovery drink down me again today so that theres something going down, I just want to drink cold water so maybe I'm not drinking enough on the long runs but I think I have been drinking enough so not sure 100% there. All I do know is im craving one of them old school '99s' with a flake of course, so I'm going to find one of them this afternoon.
On the whole it was better than the last 29/30miles I ran so it's progress and it gets me to 63 miles this week with 3 days to go. Due to the Cardiff trip I have to make, if I get to 90 od for the week I'll be happy enough but 100 would be nice before cutting back for the last 2 weeks.
Sunday, 1 May 2011
Up's and down's
Having done nothing today and having a good load on the food I'm now thinking of getting the distance in tomorrow!!
This is why I dont do strict programmes, I like to wing it!
The long run update could be eventfull!
This is why I dont do strict programmes, I like to wing it!
The long run update could be eventfull!
Highs and lows
Iv'e been waiting for this....I'm finally feeling a bit fatigued, as if the running's about to become a chore. So that said I'm x training today with a little spin on the bike and going to cancel the 33miler I had planned for tomorrow and bike again or do nothing then look to kick start things Tuesday. This will hit my weekly milage a bit but if I'm tired I've got to cut back. The only time tired will not exist is in the 50miles itself - that day I just get the hell on with it until I reach the end!
Yesterday I did two 7.5mile runs and I really had to motivate myself to go, when im at full force I dont need a second to decide if I'm up for running I just am so with that and the thought of running today again being hard I've decided to swap the run and x train easily. With 20 miles done friday and 15 yesterday and with a 30 to come before the end of the week I doubt I'll have reached the 100 this week so I'm adjusting the goal to about 80/90miles. It may look like I'm wimping out but I'm convinced I'm so much fitter and healthier when I'm sort of open minded with the training and not forcing running just for the sake of it.
On the plus side a trip to Cardiff with work for a couple days this week will give me the perfect chance to run on the taff trail itself so that I am looking forward to.
So for now the up's and down's of training for long distance has got me on a slight down but not for long I'm sure!
Also do like this little quote I found -
When my longest run was 13 miles, a marathon seemed nearly impossible.
When my longest run was 26 miles, 50 miles seemed nearly impossible.
When my longest run was 50 miles, 100 miles seemed nearly impossible.
When my longest run was 100 miles, 50 miles seemed like a nice, long training run.
Don't let the distance scare you; run from aid station to aid station and the distance will take care of itself.
Yesterday I did two 7.5mile runs and I really had to motivate myself to go, when im at full force I dont need a second to decide if I'm up for running I just am so with that and the thought of running today again being hard I've decided to swap the run and x train easily. With 20 miles done friday and 15 yesterday and with a 30 to come before the end of the week I doubt I'll have reached the 100 this week so I'm adjusting the goal to about 80/90miles. It may look like I'm wimping out but I'm convinced I'm so much fitter and healthier when I'm sort of open minded with the training and not forcing running just for the sake of it.
On the plus side a trip to Cardiff with work for a couple days this week will give me the perfect chance to run on the taff trail itself so that I am looking forward to.
So for now the up's and down's of training for long distance has got me on a slight down but not for long I'm sure!
Also do like this little quote I found -
When my longest run was 13 miles, a marathon seemed nearly impossible.
When my longest run was 26 miles, 50 miles seemed nearly impossible.
When my longest run was 50 miles, 100 miles seemed nearly impossible.
When my longest run was 100 miles, 50 miles seemed like a nice, long training run.
Don't let the distance scare you; run from aid station to aid station and the distance will take care of itself.
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