Recovery run
On the train today so 1.75 to the station and then 4 from Ealing to work. I opened the front door in t-shirt and shorts, but wimped out and changed to a long-sleeved top. Remarkably, for 5.30 am in March, this did in fact prove too warm - but it was too late by then.
The legs were a trifle tender and the back of my left knee is still definitely sore. So I took it very gently, and was thinking about walking up the big hill rather than running. However, to my pleasant surprise, everything was loosening up well so I was able to take it at a rather sedate run.
I feel OK enough to do the reverse tonight - leaving plenty of time so I don't have to sprint for the train - and then I'll see how things feel before deciding whether to run tomorrow.
Tuesday, March 29, 2005
The legs were a trifle tender and the back of my left knee is still definitely sore. So I took it very gently, and was thinking about walking up the big hill rather than running. However, to my pleasant surprise, everything was loosening up well so I was able to take it at a rather sedate run.
I feel OK enough to do the reverse tonight - leaving plenty of time so I don't have to sprint for the train - and then I'll see how things feel before deciding whether to run tomorrow.
Conquered the 20
RAH! That 20 miles is history. I kicked its arse. I looked it in the eye at 18 miles, legs seizing up, out of water in the blazing er, March, heat, and I said: come and have a go, 20, if you think you’re hard enough.
In fact, I probably just said “urgh”, but it’s true that I got a great deal of satisfaction from going the distance. As usual, the moment I’d finished I completely forgot how hard it had been, and felt great.
Friday had been great weather, and I took myself off to the other side of town, partly checking out the area of a house that we’re hoping to buy (spring is in the air, and a not-so-young man’s fancy turns to house-hunting). This ended up being a very pleasant 9 or so miles, and much less boring than laps of my normal 2.5 mile circuit.
So for the 20 I plotted a similar route, 4 x 4.5 laps right around the town, with a single familiar (and somewhat comforting) 2.5 to finish. The weather was great – some direct sun, definitely vest weather – a few weeks ago I couldn’t imagine being out of long sleeves and tracksters.
I think this run was more manageable than, say, the 18 a couple of weeks ago, because I now know more what to expect. I now know that anytime after an hour or so, strange and new niggles will appear and might not go away. I also know that my whole lower body will begin to gradually and progressively get sore and stiff, and that won’t go away until I stop. I have conquered the creeping aches and pains. The only fear is that something will give way. About half way into the 20, the tendon behind my left knee (anatomists, help?) made itself known – yet another new twinge. I decided that if it got bad I would stop, but it just hung in there at a low level of soreness. I can do sore. I can’t do injury. Or don’t want to have to.
20: sorted. The taper begins!
Thursday, March 24, 2005
In fact, I probably just said “urgh”, but it’s true that I got a great deal of satisfaction from going the distance. As usual, the moment I’d finished I completely forgot how hard it had been, and felt great.
Friday had been great weather, and I took myself off to the other side of town, partly checking out the area of a house that we’re hoping to buy (spring is in the air, and a not-so-young man’s fancy turns to house-hunting). This ended up being a very pleasant 9 or so miles, and much less boring than laps of my normal 2.5 mile circuit.
So for the 20 I plotted a similar route, 4 x 4.5 laps right around the town, with a single familiar (and somewhat comforting) 2.5 to finish. The weather was great – some direct sun, definitely vest weather – a few weeks ago I couldn’t imagine being out of long sleeves and tracksters.
I think this run was more manageable than, say, the 18 a couple of weeks ago, because I now know more what to expect. I now know that anytime after an hour or so, strange and new niggles will appear and might not go away. I also know that my whole lower body will begin to gradually and progressively get sore and stiff, and that won’t go away until I stop. I have conquered the creeping aches and pains. The only fear is that something will give way. About half way into the 20, the tendon behind my left knee (anatomists, help?) made itself known – yet another new twinge. I decided that if it got bad I would stop, but it just hung in there at a low level of soreness. I can do sore. I can’t do injury. Or don’t want to have to.
20: sorted. The taper begins!
Cash boost
I finally sent a big email to everyone who knows me at work. So thanks to some generous support the totaliser is looking even better. Thanks everyone.
However, work giveth with one hand and taketh away with the other. I managed a nice 4.75 on Tuesday but have not had time since - no real lunchtimes, and with 5:00 am starts and a determination not to totally stop family life then no real time in the evening. Still, these things can be dealt with - I'll probably do 10 tomorrow, miss out a 5, and then push back the 20 till Monday. Then taper time will be here already.
However, work giveth with one hand and taketh away with the other. I managed a nice 4.75 on Tuesday but have not had time since - no real lunchtimes, and with 5:00 am starts and a determination not to totally stop family life then no real time in the evening. Still, these things can be dealt with - I'll probably do 10 tomorrow, miss out a 5, and then push back the 20 till Monday. Then taper time will be here already.
Big Steve diary
Monday, March 21, 2005Here comes the big week
Friday: I dragged myself out for a gentle 6 miles around Maidenhead on a mild evening (a taste of the weather to come as it happens). Motivating myself to get out is becoming a chore, because when I don’t have time to run at lunchtime then it’s taking away family time.
My right quad was still slightly making its presence felt, which was a little worry. But generally I seemed recovered, at last. (I can’t believe it’s only two weeks since Reading.)
Sunday: Again I wasn’t keen to do this, but I didn’t have much choice. Although this was a step-back run, I was concerned that it would still be damn hard work – 14 miles, after all. It turned out to be quite instructive. With my current level of conditioning (and that’s not going to change much in the next four weeks ) I can start to feel it in my legs, ankles, hips, back, all those lower body muscles and joints, after about 8 miles. The more miles I do on top of that, the more the aches build up and the more keen I am to stop. Rocket science, huh?
14 miles turned out to be not too bad. Of course there were aches and pains, but I’m learning to accept them. The main problem that they cause is worry that they’ll turn into something more serious. Distractions help to minimise those worries, and there should be plenty on the big day.
The right quad irritation came and went, and finally went – hopefully that’s the last I’ll hear from it. So all in all, quite a success and a confidence boost. It turns out that the pace was faster than I thought, and today I’m feeling virtually no ill-effects – I’ve certainly felt a lot worse after half the distance.
This week is supposed to be the big one: 40 miles. I had planned to cut down the midweek runs a bit, because I thought I was overdoing things. But I am seeing now that my body has recovered well from the fast half marathon and the 18 mile run, and it should recover equally well during the taper that starts next week. So I think I’ll try and get fairly close to the target total.
Thursday, March 17, 2005
My right quad was still slightly making its presence felt, which was a little worry. But generally I seemed recovered, at last. (I can’t believe it’s only two weeks since Reading.)
Sunday: Again I wasn’t keen to do this, but I didn’t have much choice. Although this was a step-back run, I was concerned that it would still be damn hard work – 14 miles, after all. It turned out to be quite instructive. With my current level of conditioning (and that’s not going to change much in the next four weeks ) I can start to feel it in my legs, ankles, hips, back, all those lower body muscles and joints, after about 8 miles. The more miles I do on top of that, the more the aches build up and the more keen I am to stop. Rocket science, huh?
14 miles turned out to be not too bad. Of course there were aches and pains, but I’m learning to accept them. The main problem that they cause is worry that they’ll turn into something more serious. Distractions help to minimise those worries, and there should be plenty on the big day.
The right quad irritation came and went, and finally went – hopefully that’s the last I’ll hear from it. So all in all, quite a success and a confidence boost. It turns out that the pace was faster than I thought, and today I’m feeling virtually no ill-effects – I’ve certainly felt a lot worse after half the distance.
This week is supposed to be the big one: 40 miles. I had planned to cut down the midweek runs a bit, because I thought I was overdoing things. But I am seeing now that my body has recovered well from the fast half marathon and the 18 mile run, and it should recover equally well during the taper that starts next week. So I think I’ll try and get fairly close to the target total.
GRR
I managed 3.5 miles yesterday lunchtime in warm sunshine (spring is here!) but today I'm too busy - GRR! OK - you've spotted that I'm not too busy to write this. I've awarded myself a short lunchbreak, but not the 1hr+ I was planning.
I might have to run tonight but I don't really want to - the evenings are short enough as is it, cos I'm getting up at 5:00 this week to get some overtime in. Anyway, the good news is that during yesterday's run, all was totally recovered from Sunday apart from the tiniest ache in my right quad.
I guess I really should try for one medium-length and one short run over the next two days.
Tuesday, March 15, 2005
I might have to run tonight but I don't really want to - the evenings are short enough as is it, cos I'm getting up at 5:00 this week to get some overtime in. Anyway, the good news is that during yesterday's run, all was totally recovered from Sunday apart from the tiniest ache in my right quad.
I guess I really should try for one medium-length and one short run over the next two days.
Still recovering
Legs still too tender to run today - but much better than yesterday. It seems to be quads and calves rather than joints, which is reassuring. Definitely on for something tomorrow - not sure how far yet though.
Monday, March 14, 2005
Hardy
During my hard (that is, difficult – not what runners mean by "hard", which is fast) run I was thinking about Thomas Hardy. For some reason, this passage from Far From the Madding Crowd has stuck in my mind for twenty years since I read it (forcibly) at school.
I can remember being totally unable to relate to either the need or the solution when I first read this. But recently I’ve been employing the technique all the time. 1.5 laps into a 6-lap run, I’m telling myself that I’ve nearly done a third, which is nearly a half, and then it’s all downhill from there. After 4 laps, I’m telling myself that I’ve nearly done 5, and 5 is virtually 6.
Remarkably, it seems to work. But yesterday I think it failed for the first time – by 5 laps there was no consolation – just another 5 miles to be plodded.
She said again in the same tone, "I'll believe that the end lies five posts forward, and no further, and so get strength to pass them."
This was a practical application of the principle that a half-feigned and fictitious faith is better than no faith at all.
She passed five posts and held on to the fifth.
"I'll pass five more by believing my longed-for spot is at the next fifth. I can do it."
She passed five more.
"It lies only five further."
She passed five more.
"But it is five further."
She passed them.
I can remember being totally unable to relate to either the need or the solution when I first read this. But recently I’ve been employing the technique all the time. 1.5 laps into a 6-lap run, I’m telling myself that I’ve nearly done a third, which is nearly a half, and then it’s all downhill from there. After 4 laps, I’m telling myself that I’ve nearly done 5, and 5 is virtually 6.
Remarkably, it seems to work. But yesterday I think it failed for the first time – by 5 laps there was no consolation – just another 5 miles to be plodded.
Hard
Friday: I finally got out for a slow 7.5 around Maidenhead in the afternoon (the reason for all these 6.30 am starts: 4½ day week). Very average – although mild enough to get the shorts and t-shirt on for only the second time this year. My legs still felt a little tender from Sunday – they got sore quicker. Basic culinary experience tells us that repeated hammering of meat causes tenderisation.
Sunday: The big 18. 7½ laps of my usual circuit – plus the three short detours to pick up a new water bottle and some figs from the front garden, making up an extra half mile.
This was hard. H.A.R.D. hardy hardy hard. Mr Hardy "Hard" McHardle of Hardfordshire. The hardest run I’ve done so far I think. My legs ached. My back ached – until I sorted my form out about a mile from the end. After five laps (12.5 miles) I was struggling – much more than at the same point in the previous 15 and 16 mile runs. Or so I remember, anyway – the memory has a habit of blocking out the bad bits, otherwise we’d never do anything difficult more than once.
I could have easily given up at the final drink stop at 15 miles. But there was never any real question of me doing that. It’s not as though I was in any real pain. Just a bit of an ache, and knowing how good stopping would feel. In the end it was just a case of deciding to delay that relief for another 22 minutes or so.
I finished in under 2:55. IF I could maintain that pace for another hour or so, on race day I would be finishing around 4:10, outside my target of 4:00 which seemed so easy after last week’s triumphant half marathon. Conclusion: never place the words "easy" and "marathon" in the same sentence.
Today: John Wayne legs. I also have one problem toe, which has been bruised under the nail for a couple of weeks, and was very sore after yesterday – that’s recovering a bit. On the plus side, I checked my schedule and realised that this week is a step-back – only 14 miles required on Sunday rather than the 20 I’d thought. Bliss.
Monday, March 07, 2005
Sunday: The big 18. 7½ laps of my usual circuit – plus the three short detours to pick up a new water bottle and some figs from the front garden, making up an extra half mile.
This was hard. H.A.R.D. hardy hardy hard. Mr Hardy "Hard" McHardle of Hardfordshire. The hardest run I’ve done so far I think. My legs ached. My back ached – until I sorted my form out about a mile from the end. After five laps (12.5 miles) I was struggling – much more than at the same point in the previous 15 and 16 mile runs. Or so I remember, anyway – the memory has a habit of blocking out the bad bits, otherwise we’d never do anything difficult more than once.
I could have easily given up at the final drink stop at 15 miles. But there was never any real question of me doing that. It’s not as though I was in any real pain. Just a bit of an ache, and knowing how good stopping would feel. In the end it was just a case of deciding to delay that relief for another 22 minutes or so.
I finished in under 2:55. IF I could maintain that pace for another hour or so, on race day I would be finishing around 4:10, outside my target of 4:00 which seemed so easy after last week’s triumphant half marathon. Conclusion: never place the words "easy" and "marathon" in the same sentence.
Today: John Wayne legs. I also have one problem toe, which has been bruised under the nail for a couple of weeks, and was very sore after yesterday – that’s recovering a bit. On the plus side, I checked my schedule and realised that this week is a step-back – only 14 miles required on Sunday rather than the 20 I’d thought. Bliss.
Too much
I ran in to work via the train this morning, but it was too much after yesterday’s exertions. No great surprise, but since I was without the car the temptation to get two days’ runs done in one day was too great. However, I ended up walking the last half mile or so and now my hips and knees are really stiff. I’ll take the tube tonight, and be careful for the rest of the week before my 18 at the weekend.
Reading Half Marathon: feeling quite pleased with myself
Hal Higdon target consistent with a sub 4 hour marathon: 1:45.
Runner’s World target consistent with a sub 4 hour marathon: 1:50.
My time yesterday: 1:39:35.
This is a big event. When I was one of 100 or so just at Maidenhead station, I got some inkling. When the train arrived (the route from London to Reading) and it was as packed as any commuter train, it became clearer. When several thousand of us queued all the way around Reading station, for half an hour and more for a shuttle bus, it was rather obvious. When the baggage trucks turned out in fact to be ten articulated lorries, there was no doubt.
I was impressed with the organisation though. The only mistake seemed to be that 10,000 runners had to pass through one gate to get to the start, and then found themselves only halfway along. Consequently the start was delayed by 20 minutes. Otherwise, good. The shuttle buses were moving: you just can’t load 5,000 people onto buses any faster than that. And with 10,000 bags at the finish, I was able to stroll up and collect mine in seconds.
With all the arrival congestion, I had started to resign myself that this would not be a fast time, with bodies everywhere for the first couple of miles, but in fact it all moved along very smoothly. I kept missing the mile markers, but I heard someone say at 4 miles that we were below 9 minute miles. At 5-6 miles I was on target for 8 minute miles (1:45) and just decided to try and hold that. All went well, so I was able to up the pace (or at least the effort) a bit at 10 miles, and then give it everything with half a mile to go.
It’s a nice course, taking in the university, the shopping areas and residential streets of Reading, and then open fields (and industrial units) before winding its way into the Majedski Stadium for a grandstand finish. The good people of Reading lined most of the route, with a couple of steel and brass bands towards the end - and a group of small children banging oven trays with wooden spoons at one point, which in a way was better than the professional efforts.
Clearly I could go on and on about the day’s events, deliver a mile-by mile analysis, describe the great variety of supporters, speak of figs, water, energy drinks, bin bags, gloves, micropore tape, and so on, recount overtaking the Cheeky Girls but failing to catch Gordon Ramsay, and more. But I must mention the perfect end to a very satisfying race. Goody bags normally contain some small nutritious titbits – an energy bar, perhaps an apple at a more downmarket event. This time, my best ever goody bag contained none other than a whole malt loaf. 650 calories in a single brick-sized hit. It lasted about 10 minutes.
Results here.
PS - a slow 2.5 miles on Friday seemed to shake off the last of the football twinges. Seems I got away with it.
Wednesday, March 02, 2005
Runner’s World target consistent with a sub 4 hour marathon: 1:50.
My time yesterday: 1:39:35.
This is a big event. When I was one of 100 or so just at Maidenhead station, I got some inkling. When the train arrived (the route from London to Reading) and it was as packed as any commuter train, it became clearer. When several thousand of us queued all the way around Reading station, for half an hour and more for a shuttle bus, it was rather obvious. When the baggage trucks turned out in fact to be ten articulated lorries, there was no doubt.
I was impressed with the organisation though. The only mistake seemed to be that 10,000 runners had to pass through one gate to get to the start, and then found themselves only halfway along. Consequently the start was delayed by 20 minutes. Otherwise, good. The shuttle buses were moving: you just can’t load 5,000 people onto buses any faster than that. And with 10,000 bags at the finish, I was able to stroll up and collect mine in seconds.
With all the arrival congestion, I had started to resign myself that this would not be a fast time, with bodies everywhere for the first couple of miles, but in fact it all moved along very smoothly. I kept missing the mile markers, but I heard someone say at 4 miles that we were below 9 minute miles. At 5-6 miles I was on target for 8 minute miles (1:45) and just decided to try and hold that. All went well, so I was able to up the pace (or at least the effort) a bit at 10 miles, and then give it everything with half a mile to go.
It’s a nice course, taking in the university, the shopping areas and residential streets of Reading, and then open fields (and industrial units) before winding its way into the Majedski Stadium for a grandstand finish. The good people of Reading lined most of the route, with a couple of steel and brass bands towards the end - and a group of small children banging oven trays with wooden spoons at one point, which in a way was better than the professional efforts.
Clearly I could go on and on about the day’s events, deliver a mile-by mile analysis, describe the great variety of supporters, speak of figs, water, energy drinks, bin bags, gloves, micropore tape, and so on, recount overtaking the Cheeky Girls but failing to catch Gordon Ramsay, and more. But I must mention the perfect end to a very satisfying race. Goody bags normally contain some small nutritious titbits – an energy bar, perhaps an apple at a more downmarket event. This time, my best ever goody bag contained none other than a whole malt loaf. 650 calories in a single brick-sized hit. It lasted about 10 minutes.
Results here.
PS - a slow 2.5 miles on Friday seemed to shake off the last of the football twinges. Seems I got away with it.
11 miles + football
The journey home on Tuesday was OK at best - cold and light rain. I was very pleased to be home. A bowl of muesli and three hours' rest and I made my way to Slough for 5-a-side football. This was fun - a friendly against a team three divisions higher than the league we're entering, who were intrigued to learn that we'd never played together before. At half time we were 11-0 down. In the second half, they took their feet off the gas and we began to get it together a bit: it finished 12-5.
I did feel my recovery was better than when I used to play a couple of years ago - although with rolling subs no-one was on for more than about 15 minutes at a time. I was worried about lower leg tweaks like knees, calves and ankles, but I seem to have avoided those. However, the fronts of my hips (no idea what the muscle is called) are really sore. I guess I should do some stretching. Will do a short run on Friday to try and loosen up for Sunday.
Oh yes - no more football for me until after April 17th.
Tuesday, March 01, 2005
I did feel my recovery was better than when I used to play a couple of years ago - although with rolling subs no-one was on for more than about 15 minutes at a time. I was worried about lower leg tweaks like knees, calves and ankles, but I seem to have avoided those. However, the fronts of my hips (no idea what the muscle is called) are really sore. I guess I should do some stretching. Will do a short run on Friday to try and loosen up for Sunday.
Oh yes - no more football for me until after April 17th.
Wheee!
Possibly the best run ever into work this morning. Snowing! The area to the west of London seems to have had the least severe weather of the country, so it was a nice novelty. Once I was warmed up, I took off my jacket and hat to enjoy the big, fat flakes to the full. Lovely!
