Making the most of the lunchtime run

A measly 45 minutes is all I get for lunch at work, which gives me enough time to eat my lunch, catch up on Twitter, a 5 minute walk to stretch the eyes and legs and then back to work....

...Or, I can get out for 35 minutes for a run. It used to be a plod down the canal or over the local common, which is great but they were becoming 'junk' miles. Junk miles are those miles where you run for the sake of running because you're paranoid about the 'numbers', and you must complete 'x' amount of miles each week (We all do it!)

So now it's a case of making these 4 or 5 miles count. I probably get out for about 3 runs during the week at lunchtime, One of these runs is now a Tempo run which has me pushing myself to the limit for 4.12miles (I told you we all obsess about the numbers, notice I had to include the .12!!!).

Amazingly the week before last I managed to run the fastest I've ever run the 4 miles..Ahem, sorry 4.12 miles with a 7:07min/mile pace, which goes to show that as you get older, it does not mean you cannot push the boundaries. I'm not sure I can push into the 6 min/mile bracket, but who knows, watch this space.

I don't look forward to these runs, as at the end I'm doubled over with my legs and lungs screaming at me to get back to the old routine. Tempo runs hurt, but then 'No pain, No gain'.

Tempo Runs!!!

My second run of the week will be a hill session, this is a 4.9 mile route which I can just about squeeze in the lunch break. This consists of running down and up, four times, a quite testing hill in a quiet residential street in Woking town. I must admit I do quite enjoy hill running, and much prefer this to the tempo session. After any hill training I always feel stronger as a runner and have really benefited from the session.

The third run will probably be an easy run where I can enjoy the surroundings and have a chat with work colleague and running buddy Brian.

With this weekly routine and a long run, marathon training is coming on nicely. The last couple of weeks has seen the long run increase to 16 miles, running at my marathon pace (8:50 - 9 min/miles).

With 3 months left to London, my running at present is in a good place.

Random Training and nutrition

As I said last post, I'm not following any particular training plan for my marathon. I read enough and am experienced enough to know essentially, what you put in is what you get out. I know I have to do my hill runs, my long runs and my tempo runs. Combine those three elements plus put the miles in and you're not going to be a million miles off.

God knows I read enough about the subject to know a bit about running! I subscribe to Runners World and Running Fitness magazines each month plus magazines online that are free to read: Go Trail (South African publication), Running Free, and Competitor magazine (US publication). If I'm not reading these then I'm catching up on fellow runner's blogs (see blogroll on the right) or I've always got a running book on the go. I'm basically reading about running everyday...blimey, maybe I should throw in the odd Stephen King novel for some variety!

Arghhhh! Information overload!

Training's not rocket science, or is it? There are many other aspects that play a part in training such as nutrition and cross training and these are two area's I could do with concentrating more on. Since Christmas I've developed a sweet tooth but am getting back into the swing of eating a little healthier again. Anyway I think Christmas is the perfect time to have a little down time and enjoy those treats that normally as runners have us feeling guilty. But I feel my running definitely improves when I my nutrition improves.

That's all you need - Flaxseed

I eat porridge everyday, I have this once I get to work as I never feel like eating first thing when I get up. I've started adding flax seeds to the porridge and rather than sugar, some honey. This is the perfect start to the day and by adding the flaxseed, turns this already healthy breakfast into super healthy! Flax seeds are high in fibre and Omega 3 so an easy and great boost to your breakfast.

Australian treats - Delicious

I'm running around 30 miles a week at the moment, I'll probably stick with this through January before increasing to 40 miles through February and up to the Marathon in April. This weeks training consisted of three lunchtime runs at work, 4.9 miles of hill training and 2x 4.12miles along the canal. Sunday I got out for half marathon distance around the North Downs, one of my favourite runs. For nutrition I had drunk one bottle of Lucozade sport before the run and another bottle on the run. For my last couple of longer runs I've taken with me a Carman fruit muesli bar. These taste amazing and I seem lucky to be able to eat these on the run without any indigestion. You can't beat some 'real' food on a run rather than sickly gels. As far as I know the only major supermarket that stock the Carman bars currently are Sainsbury's.

A couple of other tweaks I've made is eating more fish, and healthier snacks in the day rather than a chocolate bar. For this I have started buying tin salmon for my sandwhich at work, perfect after a lunchtime run. To beat the trip to the office snack box I now head to the fridge, get my cottage cheese and pineapple and have this on a couple of Crisp breads. Subtle changes that will hopefully improve my overall health.

That's where I'm at, 2 weeks into the new year and only 15 weeks away from the London marathon.

I'm running for the British Heart Foundation, so if you can spare a small amount, please sponsor me at: Virgin money giving, Ian Chitson .....Thank you :)

What a way to start the New Year!

The North Downs

An amazing run to kick of training in the year, across the North Downs. Starting at Newlands Corner just outside of Guildford and getting nearly as far as neighbouring town Dorking, this was a stunning run clocking up a nice distance of nearly 14 miles.

2012 should be a great year running, what with me taking my place at the London Marathon in April. Training has now started in Earnest as I try to aim for a sub 4 hour finish. I am not following any particular training plan, just getting out there, putting in the miles but specifically putting in some quality runs. This week I've completed a tough hilly 13 miles, an 8 mile run and concluded with this run today of 14 miles putting me on 35 miles for the week with just 3 runs.

The UK despite the rain has some beautiful scenery to offer (beautiful and green, due to the rain!). Down South we have the North and South Downs, Further north, the Lake District and in Scotland the mountains. Wherever you are on our small Island there is plenty of great trail running to be had.

If you are competing in your first marathon, whether a road or trail race, get on the trails for part of your training. The hills and multiple terrains will condition and strengthen your body and make you a better runner. As I said in previous posts, I'm going to spending most my training on the trails. Although I'm training for a road race, I now consider myself more of a trail runner. Most my runs are done off road and I enjoy it so much more, the fresh air and scenery beat the concrete jungle any day!

I ran today with usual partner in crime, Brian at an enjoyable and relaxed pace. The only downside of the run was the muddy paths in places, that had us sliding around and having us slow down in a few places on the slopes. For the first few miles I struggled to get into the run, but then I always do. Note to self - This feeling is where your body is warming up and adapting to the challenge ahead. The feeling will pass as it always does come mile 5! Once I settled into the run I felt strong on the hills and enjoyed the stunning scenery that was on offer today. Brian done well, on the back of running everyday this week and clocking up over 50 miles (Show off!)

Beautiful views all the way

 I carried a bottle of Lucozade Sport with me, which is the official drink around the course at London, so I thought it best to start getting used to this.

This was the perfect start to the year and was well worth getting up for while others were recovering from the previous evenings festivities. A tough run mainly due to the mud, but if I can keep putting in quality runs like this, then maybe that sub 4 hour marathon can become reality.

At the end of a great run to start the year

Tupper #8

Post Christmas...Hill Training

I'm lucky to have the Ash Ranges on my door step (Just over a mile away to be exact). The area is owned by the MOD and most days is out of bounds till after 4:30pm while the Army train here. Great in the Summer but not so good in the Winter with the shorter days. Credit to the Army though, in the holidays the red flags are down and you can access all areas every day.

The area is well over 2000 hectares and consists of heath and woodland but gives you just about any other terrain you can think of....and plenty of hills. Short and sharp and plenty of long tough climbs, it's the perfect place for hill training. The beauty of it is, is that some days you can be out here and not see a soul. Even members of the British Olympic team come out of London to train here, so that gives you an idea of the quality of the area.

Hills...

...Hills...

...and more hills (This is a tough hill, even though
 it looks just like a flat path in the picture!!!)



Paula Radcliffe on the trails

I've read recently that Paula Radcliffe does a lot of her workouts on trails for her marathon training. If it's good enough for Paula then it's good enough for me and my London marathon training. Trail running is perfect conditioning for the runners body, The uneven paths under foot strengthen your feet and ankles while the undulating landscape and hills strengthen both the legs and the core muscles. Spend 10 miles over here and I always feel that my core muscles have been worked as much as my legs.

After the indulgences of Christmas this was the perfect run to bounce back.Three days at my Sisters, eating too many sweet things,not moving and sleeping dodgy on an air bed was enough to throw my body out of kilt and feel like I had turned into a slob! But this workout which consisted of nearly 13 miles, 10 of which were spent on the hills went a long way of burning off the excesses of Christmas and get my mind firmly back on marathon training.

Out with the old....

I decided to trade in my old broken running partner Brian (Twitter: @bsmithy100) for a new updated model for the weekend run....Tim....OK not such a glamorous name, but check out the Twitter name.....@jedirider.

Of course, I'm joking! He's not really broken and still my regular running partner, but today I had the chance to run with Tim whom has been out many times with Brian and myself and we've also ran in races together including my last Marathon.

Tim, me and Brian at a previous run

With time permitting I could only get out for 10 miles today, which was a third of what Tim was completing. Tim is embarking on a wonderful journey into mad marathon.....I mean ultra marathon running and competing in next years North Face 100 in Australia, a 100km ultra race in the mountains. You can follow Tim on his journey at his new blog Tim runs the North Face .

Tim was running along the Basinstoke canal from Woking, which passes through Ash Vale where I live. Nice and flat, which was a nice change from my recent training runs where I've been hitting the hills.

Nice and flat!

I want to train a lot on the hills for next years London marathon. I spent alot of time training on them for my last marathon which was very hilly but with London being relatively flat I'm hoping the time spent on the hills will make things easier???

Another thing I want to concentrate on next year is my nutrition, I eat fairly well at the moment, but like everyone there is room for improvement.

I'm also considering doing the brilliant Janathon, a concept that will be familiar with bloggers in the UK. Basically you need to exercise and blog everyday throughout January. At the moment I'm not sure how that will fit into my marathon training and whether I have to time to blog everyday, but I still have a couple of weeks to decide.

Janathon

Before then I'm going to relax and enjoy Christmas, and not worry too much about what I eat and come back in January fully focused on the London Marathon.

Thanks to everyone who follows my blog or just stops by once in a while, it makes doing it really worthwhile and I wish you all a Merry Christmas:)

Return to the Pilgrim's Way

A day off work and with the London marathon starting to appear on my radar my thoughts are now turning to a return to some serious training. Last Saturday, early morning I was fortunate to be able to get onto the Army land that is less than 2 miles from my door step. The red flags that are usually up in the day at the weekend preventing you to get on the land were down, meaning I could take advantage of the brilliant hills and trails that are available. It was one of those great runs you get once in a while where everything falls into place, the weather was good and there was not another soul around. Beautiful.

With a days rest in between I was out again on the Monday, this time a tough 14 miles over the North Downs. This was my longest and hardest run since the Pilgrims marathon back in September taking in a route that gives you 2000ft of elevation to deal with.

The run takes me from my house along the tarmac through Ash Vale village, out towards Normandy village before getting off the roads and hitting the trails.

Early trails en route

After the early trails it's then on the road again and the start of the hills through Wanborough. After a gradual climb I hit the killer climb to the Hogs back (A31) and up Wanborough Hill, a hill that even cyclists in low gears struggle to climb.

Ouch!

The downhill recovery takes me through the quaint village of Puttenham and the steady climb onto the North Downs.

Puttenham

The Pilgrim's marathon runs from the Village of Seale to Guildford and gets its name from using part of the ancient Pilgrim's Way trackway as part of the course. The full route of the ancient Pilgrim's Way runs from Winchester in Hampshire to London. There is evidence that the trackway was a main trade route between 450 to 500BC. After the growth and importance of London and the decline of Winchester as the Capital with less metal supply coming from the West, the trackway was in danger of becoming redundant. From a trade route the trackway was saved following the murder of Archbishop Becket in 1170 with pilgrims journeying to Becket's shrine along the path, thus gaining the name of the Pilgrims Way. Some of the original medieval cobbles can still be seen today....History lesson over!

The Pilgrims path can still been seen today

In the marathon you have to run up the path which is a never ending climb, but today I was heading the other way and flew down the path desperately trying to avoid turning my ankle on the uneven cobbles. The route then continues along the undulating North Downs and eventually onto the village of Seale, but not before I had the unusual experience of running along side some farm land and being hit with the strong smell of Coriander. It was in abundance in one of the fields where Farmers were at work harvesting the crops. I had no idea where Coriander grew, I thought it was somewhere exotic not just round the corner!

The Beautiful North Downs

After Seale it's time to leave this beautiful side of the Hog's Back and head homeward. To get back over the Hog's Back from Seale I take the brilliantly named Thundery Hill and head back to civilisation.

Having struggled across the Downs the temptation was to call in here......

Water Stop?

....I decline, and before long I'm on the Blackwater valley path that then a brief spell on the Basingstoke Canal before reaching home. I thought I'd share with you in pictures this wonderful route that gives a real testing run but in beautiful surroundings.

One other thing I'd like to share is the brilliant head...er...band..gaiter..scarf??? I'm not quite shaw what it is called but it was in my goody bag after the Marathon. When the weather is bitterly cold I like to wear a hat but the trouble I have is that I get too hot after a while. The brilliant thing about my head...thingy, is that it keeps my ears and forehead warm but allows the head to breath and cool out the top. It can also be pulled down as a neck warmer. I would strongly recommend.

More Rambo than Runner!