My Favourite Run (Despite the Rain!)

Burger (Home made) and Fries, Bottle of Beer, 2 glasses of Wine, and watching Batman Begins till after midnight...Oh and a Ready Salted Crisp and Cream Cheese Roll (The Best!), all in all not the best preparation for an early morning hilly 11 miler.

It made me think about my nutrition today and how it definitely affects your running (Must try better!) because the run felt harder than usual and I partly put this down to last night indulgences. We eat fairly well as a family, I do the cooking in the household and try to cook most things from scratch, even the burgers when we have them but I reckon that there is room for some improvement.

I knew the forecast today was for rain for much of the day (The Weatherman always seem to get that one right!) I was OK with this, as of late we have been blessed with some great weather, it made a nice change to get out in the rain again.

My favourite run takes me over the Ash Ranges which are about a mile from my front door. The Ranges is an vast area of common land owned by the MOD which the nearby Army at Aldershot use for their training, The area of Trails and Woods with plenty of hills makes this the perfect place for running. Sometimes on these runs I don't see a soul, so is the perfect way to escape from the world for a couple of hours.



The only trouble is that when the Army are using the Firing Ranges you can't use the area, the use of Red Flags around the perimeter are used to show when this is happening (and the sound of shooting gives you a good idea to keep out!) Normally at the weekend the flags are flying until about 4 o'clock, but I was fortunate that the flags were down for the whole weekend.

The Long and Winding Road

From door to door the run is just over 11 miles. Its fairly undulating all the way although early on there are some flat straights. Between mile 7 and 9 is where the main hills lie, in this area the elevation rises by a few hundred feet. One hill in particular (Tunnel Hill) is a tough steep hill that you think you've got to the top only to bend round and climb some more. This hill is a real 'Thigh' burner! and when I'm grunting my way up it, I question and try to remind myself why this is my favourite run!

On a Summers day this run gets a 10 out of 10, today with the rain maybe a 9.

I have to apologise to all fellow Juneathoners for not sticking to the task of exercising and blogging everyday through June. a) I was struggling with the time b) I was struggling to write everyday. Especially when I'd just been out for a routine regular 4 miler it was hard to come up with something half decent to write and the posts were losing quality. I salute the other bloggers who are sticking to the task and getting the blogs out everyday. Well done to you all.

Easy Run - Juneathon #9

After adding speed work to my schedule on Tuesday (I now do long runs and hill work also) It was only right to add the final piece to the jigsaw, The Easy Run!

I kept it flat (along the canal path) and headed out nice and easy. I think that by starting out comfortably it acted as a warm up because as the run progressed I naturally picked up my pace and by the time I finished, the pace overall was quite respectable yet did not feel uncomfortable.

Distance: 4.12 miles
Time: 33:26
Pace: 8:07min/miles

I took it fairly easy after an exhausting previous day that in the evening had me behind the microphone and recording a couple of songs. This is another interest of mine that offers something different to the running which is becoming quite a big part of my life now, with my work and family added to this, it fills up the time quite nicely. See http://www.myspace.com/ianchitson for the results!



Swapping the trails for the Studio

I'm back on track with Juneathon now after misunderstanding the rules (I know they are simple!). I thought you just had to blog everyday about exercise and could afford some rest days. Well I've kept half of the bargain up, now I just need to concentrate on the hard bit!

Rest Days - Juneathon #8

I take my rest days seriously. I probably take them too serious and have too many of them. My typical week of running looks something like this:

Monday - Rest

Tuesday - 12 mile long run into work

Wednesday - Rest

Thursday- 4.5 mile hill work
Friday - 4.12 mile easy run
Saturday - Rest
Sunday - 10-20 mile long run




This can vary I may do a long run on the Friday instead of Sunday but generally the last month has been following the above.

I understand that not only does your body need to recover ie. Muscle repair, but also your Immune System becomes depressed. Pounding trails over 30 - 35 miles is going to have some effect on my joints and last year I suffered from quite a bad Achilles Injury, so I'm probably over cautious with my recovery.

When you read up on this topic, most advice is to try to get at least a day's rest into your weekly schedule, but I think I benefit personally from the 3 days I allow myself. I guess everyones different or maybe I'm having too much rest?

I know I could certainly infill with Cross Training on my rest days, I'm determined to get more Core Training in also. But the beauty about having these rest days is it keeps me fresh and looking forward to my next run, it's quite satisfying to enjoy the rest day following a 20 mile run.

I would be interested in any ones thoughts on this subject and in particular my current weekly schedule.

Speedwork - Juneathon #7

I'm hoping I've got the rules of Juneathon right. Although I've had two days of not exercising this month, I have been blogging everyday, so this counts, right?

Anyway I took to the Canal in my lunch break today. I thought I'd do something a little different for me today....Speedwork! I tick all the other boxes, long runs, hill work but Speedwork is something that I don't do enough of.



Usually my lunchtime run is done at the same old speed, sometimes faster but generally a steady plod. I guess I could be falling into the trap of these becoming 'Junk' miles.

So I decided on doing some Fartlek training. It was fairly random, with my first burst I sited some chap walking ahead so decided to run to him. I probably scared the living daylights out of him, this mad grunting runner heading full speed at him, but he seemed not to care of my antics. From then on I would recover for a couple of minutes before charging again to the next big tree I could see in the distance. I continued this throughout the 3.43 mile run and I guess I was running anywhere between 100 and 200 metres at a time when picking up the speed.

I'm not sure if this was correct with what I was doing today, but I was well and truly knackered by the end. I think I'll read up a bit about Speedwork, definitely a weak point in my running at the moment where as everything else seems to be going well. The long runs are up to 20 miles and I'm getting some good quality hill work in also.

Distance: 3.43 miles
Time: 25:38
Pace: 7:29 min/mile

New Running Kit

The good people of Simply Sweat kitted me out in some super new running kit this week. I ordered online late on Thursday night and was impressed to recieve the kit on Saturday morning, which meant I could give it a good test on my long run on Sunday. The Website's clear and easy to get around and is stocked with all the leading brands you'd expect at very competitive prices. A nice touch is that you get the chance to view some products on a short 'catwalk' clip which I found really useful.

With the warm weather upon us I got myself a Vest, Shorts and new socks.


Ronhill Advance Running Vest - Indigo and Slate - £16.45

Product Info: This lightweight and breathable running vest has excellent moisture management, drawing moisture away from your body and once at the outer surface it evaporates, keeping you cool and dry on your run. In a relaxed fit with UPF 50 protection its great for hot sunny days.


Features
Vapourlite fabric: 100% Polyester
UPF50 protection
Reflective graphics
Flat locked seams

This done exactly what it said on the tin, very lightweight and comfortable, at times the top was completley sodden and the next dried out.

Ronhill Advance Running Short - All Black - £23.00

Product Info: The mens advance running short from Ronhill is lightweight, breathable and highly wind resistant. Ideal for urban and rural environments this relaxed fit short is water repellent and has reflective graphics to keep you visible in low light.

Features
Activelite fabric: breathable and wind resistant
Durable water repellent treatment to fabric
Reflective graphics providing 360 degree reflectivity
Inner Bamboo brief
Bonidex waistband with draw cord
Power mesh inserts
Back zip security pocket - ideal for mp3 player


Specification
Fibre content: Outer: 100% Polyester, Inner: 50% Polyester, 50% Bamboo
11cm inside leg
Weight: 129g

Definately the best part of the kit, The most comfortable shorts, I've ever owned. Comfortable and lightweight and loose with no ristriction 10 ot of 10.

1000 Mile Ultimate Racket Sock - £7.75

Product Info: The Ultimate Racket Sock from 1000 Mile us a sock within a sock. The Tactel inner stays with the foot reducing friction and wicking moisture away. Side airflow channels add breathability and arch bracing gives extra support. Outstanding comfort and no blisters - guaranteed!


Specification
Outer: 76% Cotton, 22% Nylon, 2% Elastane Lycra
Inner: 100% Tactel

For the Price, this is great sock, The Tactel inner sock works really well and is really comfortable. Kept the blisters at bay.

Twenty Twenty - Juneathon #5



New Kit


Today is officially the furthest these little old legs of mine have taken me in forty years. Sunday = Long run, I was up early for a Sunday (6-15am) so I could get some sort of fuel inside me. I managed a slice of Fruit loaf and half a bottle of sports drink, before crashing back to bed for half an hour,getting back up,stretching then leaving for my run. The weather was perfect for running this morning, mild but cloudy and I had my new running kit on (See tomorrows Blog for kit review).

I headed out along the Basingstoke Canal, The same Canal that I run at work but this time I was heading the other direction towards the Hampshire town of Fleet. I needed this to be a bit of a confidence booster, my previous two long runs of 18 miles were run on a very undulating course and had broken me by mile 16. Today I wanted to go longer but on a pancake flat course to see if I was stronger.



Trees and Water



By mile 4, any minor twinges had disappeared and I was soon in my rhythm and going along nicely. The plan was to be just under 9 minute miles, which I plan to be running for my Marathon in September. There was the odd Jogger, Cyclist and dog walker but generally quiet (Sensible people stay in bed on a Sunday morning!) The Canal can be quite hypnotic, it's very much the same mile after mile, the intense surrounding of the trees and the water. I got to mile 10 comfortably before turning round and heading back.



Er...More Trees and Water


I only had one gel with me today and my Camelbak filled with water. I took the gel halfway. By mile 13 I was starting to feel a little tired, which fills your thoughts with "Oh No, there's still 7 miles to go" but after a further couple of miles the tiredness had lifted and I was back on track. Mile 16 passed and 17 & 18 I actually picked up the pace. I tried to concentrate on my posture, as my head was dropping and I was looking down, I focused on looking ahead. Mile 19, I was feeling tired but not in the same way as my previous long runs.



I got home, stretched and sat in the Garden enjoying my Recovery Shake (Damn they taste so good after a hard run) I then hit an ice cold bath for 10 minutes to relieve the legs. After changing and feeling good about my run today, I was brought back to earth by my good wife with her comment of " God you look Ill".....Happy Days.


End of the Road



Tupper #7