Marathon training...So far so good.

I feel guilty that I'm not running this weekend but making up for it by blogging about my running. I'm itching to get out and run but instead letting my body rest during this period of marathon training.

I've no reason to feel guilty though, within the last 7 days I have accumulated 52 miles and I can't remember hitting that many miles before over this period of days. Here's a short resume of the last week.

Sunday 26th February. I ran 20 miles (see last post) 8:45min/mile pace

Monday 27th February. Well deserved rest day after the 20 mile run.

Tuesday 28th February. Having missed a planned tempo run at lunchtime, I managed to get out in the evening and run 4.5 miles at a pace of 7:35 min/mile pace. I've not done a tempo run for a couple of weeks and it showed. It felt hard (as it should!) but was not as quick as my previous times of low 7 minute miles. However this was still about a minute and a half quicker than marathon pace.

Wednesday 29th February. (Leap year.Won't have to do this run for another 4 years!) This was meant to be a slower run than what it was (7:58min/mile pace) but it was with running partner Brian, and I always run quicker with Brian....if I can keep up with him! 3.4 miles along the canal footpath.

Thursday 1st March. I felt tired from the previous couple of days faster runs and I still felt the previous Sunday's long 20 mile run but I stuck to my guns and attempted my second back to back run. This was running 12.5 miles from work in the evening and then back 12 miles in the morning (see previous post) The evening run is the tougher of the two as it involves the last few miles of climbing and a big hill at the end. When I got home I was shattered and the thought of doing it all over again in the morning was not appealing! 9:11 min/mile pace.

Friday 2nd March. Pleasantly surprised! I ran these runs again with Brian and I stayed with him for the first few miles but gradually dropped of him. What this meant though was that I could fall into my own rhythm. I kept waiting for the tiredness to kick in but mile by mile I ticked off until I completed the run feeling pretty good and not far behind Brain (The tortoise and the hare!) 8:57 min/mile pace.

Here comes the Sun

20.14 miles, 2:56:03, 8:45 min/mile pace

Sunday, traditionally the day of the long run in the runners week. Although I've been following no specific marathon training plan for London, I decided my longest run this year would fit in nicely today. The milestone 20 miler.

Most my recent long runs have been in the company of friends, which has been great company and motivation but I was actually looking forward to heading out the door on my own today and have a bit of me time. It was a glorious day, blue skies and warm. Spring had decided to come early in February. It seemed only like yesterday I was running in leggings, gloves and hat.

Over this sort of distance it's a great chance to try your nutrition out. I filled my Camelbak with 1 litre of Lucozade diluted with a little water to make it go further. Lucozade is the official sports drink used on the marathon course, so I thought it best that I get used to it. I also took one Lucozade gel which I used at mile 12 and one of my favourite Carmen Muesli Bars (Real Food!) which I happily munched through at mile 15.

I had been troubled the days leading up to this run with some slight discomfort on the inside of my right shin and was in two minds whether I should be taking this run on. I decided after chatting with my Twitter running friends that this would be make or break and I let my head rule my heart. This time I had made the right decision with absolutely no pain on the run or after. Quite a relief.

For a short while at mile 16, I had the canal path to myself, feeling the warmth of the sun on my face and listening to my footsteps on the gravel towpath, it was one of those moments on the run when everything felt just great.

As I went through the last miles I gradually starting getting tired, and leading up to mile 20 I asked myself the question 'Could you go on for another 6 miles today?'...possibly! but I've still another couple of months to go of training so hopefully will have a more positive answer to that question on 22nd April.

After all a marathon has only just begun at mile 20!

Back to Back Runs

Back to Back!

It's Saturday morning and I've just awoken from a much needed 10 hour sleep. Yesterday I completed my first back to back run. I read recently ultrarunner Scott Jurek's explanation of a back to back run or a 'double' as he calls them "Doubles should include a recovery period of six to 10 hours between runs."

A back to back run is a way of training for long miles without cramming it into one long run and so reducing the risk of injury. Although you have a recovery period it's not long enough for the legs to recover and so the affect on the legs is that they've just run a big distance.

Believe me when I say the legs definitely do not recover. I ran 12.25 miles home from work on Thursday evening slower than marathon pace on a generally flat course along the canal tow path before finishing with a few miles on the undulating terrain and hills across the ranges. When I got home rather than soaking in a nice warm bath and getting too comfortable, I showered and done some stretching so not to give too much time concentrating on recovering the legs (after all this is half way through a long run).

Homemade tomato sauce and pasta and...ahem...some chicken nuggets (PROTEIN!) and then bed. Before I knew it, morning, change and then back to work this time all the way along the towpath. For the first six miles my legs felt fine, so in theory I was on mile 18, and just like if I had gone out for a long run of this distance my legs began to complain. The final six miles were tough and felt like I had been running straight through, so the back to back runs had worked with the affect of time on my feet.

I'm going to do a back to back run every other week and then the in the alternate weeks in between do a 18-20 mile long run on a Sunday. This way I've got a two week break from running long straight through runs and cutting back on the risk of injury.

The long run of course is still the most important part of marathon training as essentially it's getting the body prepared for the big day and last Sunday I got out for an 18 mile run. It was great because I met up with friends Tim and Brian although we were all doing our own thing. Brian had set out an hour earlier to do his 18 miles as he had to get back home and Tim was out for one of his 'small' training runs of 34 miles! The Basingstoke canal is over 30 miles long and runs through the Village where Brian and myself live through to Woking 12 miles away where Tim lives, so at some point we could all meet up with each other.

Like a fine tuned SAS rendezvous the timings were perfect and I met up with Brian and Tim where I had expected. Brian continued with us for another 6 miles before tailing off to complete his 18 miles for the day and Tim and myself continued. I completed all my 18 miles with Tim which was great before Tim went on to complete his momentous ultra training run.

I'm looking forward to a nice weekend off after some big miles over the last 7 days and it will be nice to enjoy it without the pressure of getting out for a long run.

Tupper#9

You can check out Mark's excellent Blog @ www.runner786.com

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