Good news...bad news...good news...

Since my last update, a hell of a lot has been going on.  Time just seems to be disappearing into the ether as we approach Christmas at a rate of knots.

Firstly, spring marathon.

As you know, I didn't get in the VLM by the ballot... so I'd booked the Rotterdam marathon instead.

Unfortunately, I didn't get in the VLM by the Plumstead Runners club ballot either.  Richard, Paul and Dawn were all worthy winners, given they had spent the previous year marshaling in the cold damp conditions at Cutty Sark.  Trust me, as much as it is a brilliant experience cheering on the runners, it does get a tad tedious when the 'walkers' start coming through.  I'm going to sound like a b*tch saying that but if you're going to sign up to run a marathon, please actually do the training and try to run as much of it as you can.

Anyhow, following the club ballot, I went home with the proper sulks and it lasted a good few days.  I went off to run my first cross-country race of the season at Swanley Park and it was as close to a disaster as it could get, so I went home even more grumpy.  With Alison abroad at the time, I had plenty of time to mull things over in my head once I'd taken Izzy home to her Mum.  Once the beer started to flow, the thoughts became irrational.  'Why do I bother running?  I need to find something else to do!'  Thoughts of restarting cycling, taking up something else were flooding my mind.

I woke up on the Monday morning with the feeling that I had a proper spell of depression coming down on me.  Panic.  Tried to get on with things as best as I could.  An out-of-the-blue Facebook status update told everyone I had the hump and the Plums rallied around to cheer me up.  I was persuaded to come along on the Monday night.

I turned up Monday night and the first person I bumped into was Richard, the club chairman.

"Hi John.  I may have some good news for you!"..

The ears constantly pricked up.  Richard began to explain that when he started the cross country race, he felt his Achilles tendon 'pop' just 50 yards over the start line.  Not good.  Not good at all.  Then it dawned on me...

"You came out of the Plums draw as first substitute didn't you?"

Ah yes, yes I did.  Hold on a minute, that doesn't really help.  Richard can just defer the place to next year.

But no.  Richard didn't want to do that.  He was happy to transfer his place to me.

This can't be happening, can it?  Well it was.

Richard had done the most selfless thing any runner could possibly do.  VLM places are rarer than gold dust.  Richard emailed Graham that night and the day after it was officially confirmed.  I would be running the VLM in a Plums shirt.

Another event ticked off the bucket list.  I finally get to run my hometown marathon.  I finally get to run the marathon where I know all the roads, I know exactly where I am on the route and where I can feed off the best support in the world.  Bring it on.

I'd like to officially thank Richard for his selfless gesture.  It doesn't get better than that in my eyes.  It's on a par with giving away a winning lottery ticket.

I've finally got a Bumblebee Mag...

While this was all going on, my road running has been getting back to around my best for about 12 months.  All the injuries seemed to have cleared up and I was beginning to feel strong again.  I'd run a couple of good 10ks and a very good Monday night club run, putting in my fastest 8 miler in ages.  Around my 10 mile PB pace but this run included several hills and my average pace included the very slow loop backs where we pick up the slower runners.  That has given me a lot of confidence.

However, during that run, I aggravated my left calf.  If I'm honest, I know I've been carrying a niggle in the calf for the best part of 6 weeks or so now but it doesn't seem to be getting any better.  It doesn't hurt at all, it feels stiff more than anything and can be sore after a run.  More like a bruise than anything else.  The time I feel it the most is when I get out of bed in the morning for a few minutes before the blood starts flowing properly.

I made the decision to take 7 days off running to see if it would clear up.  Yesterday was the end of that 7 days and even before I ran I could still feel it.  I managed to do just short of 10k but I could feel it before, after and during.  I can't describe it as pain, more of an annoyance.

Next job is to do the old 400mg Ibuprofen 3 times a day for 7 days to see if it is tendonitis.  Having spoken to Dave and Paul at the Plums, I've got a couple of other things I can try.  If it doesn't react positively, the only other option I've really got left it to see a physio.

The last injury lay off as made up my mind that I need to start cross training again.  I hugely benefited from cycling when I was doing both disciplines back in 2013.  Last year my running started to tail off again so I'm hoping that some cross training gives me another lease of life.

I've spoken before about our little home gym project.  After a few delays, we've finally got the base laid now.  Once it is totally dry, the builder can start erecting the building.  We've been promised it will be ready for Christmas which is exciting.  With this in mind, I've just invested in a new Concept 2 model D rower.  The best in the business in terms of a full body workout.  It's scheduled to arrive tomorrow so can't wait to get it set up and have a play on it.

The plan is to run 3 days a week, row 3 days a week and have a rest day.  This will fit into the 3 days a week marathon training programme I've been researching.

Concept 2 model D rower.  Bring it on.

  

New Year...new marathon training schedule

Happy New Year.

Its been almost three months since my last post.  Life is a little too hectic these days to be updating the blog regularly and I really must make a conscious effort to do so.

I've had some sad news too which I'll share in a separate post but I'll concentrate this most on what has been going on in terms of my running.

Despite two minor blips, losing a whole week of training just before Christmas to man flu and a quick trip to the GP and cutting my mileage down last week because I was suffering from an infection of the 'upper respiratory track' (below my neck but not down as far as my chest to be a chest infection), training for the VLM has been pretty much spot on.

I intended to do a bit more cross-training this time around but it hasn't quite worked out like that so far...

Distribution of Training - Stats correct to 22/02/2016

I've upped my mileage for VLM training, compared to my previous training for Paris 2014 and Brighton 2015, as you'll see below for the period 1st Jan to 22nd Feb for each year.

VLM 2016 Training Mileage - Stats correct to 22/02/2016

Brighton 2015 Training Mileage (01/01/2015 - 22/02/2015)

Paris 2014 Training Mileage (01/01/2014 - 22/02/2014)

I have already got another 12 hours and 80 miles in the legs and my performances are beginning to benefit from the increased workload.  Unfortunately, in 2015, I was recovery from a very bad December in terms of a three week chest infection with severe asthma symptoms and despite trying to play catch up, the lack of mileage in the legs showed on race day when I cramped up on 14 miles.

I've made a conscious effort to run my LSRs slowly.  In years previous, I've run them far too quickly and my legs probably haven't benefitted as much as they should have done.  The theory is that in the early days, the LSRs build up the blood vessels in the legs and increase the circulation.  This, added with some fast tempo running and some intervals gives the legs and cardiovascular system the ideal support and training for the punishment of the marathon.

As of today, I've ran LSRs of 10, 13.1, 10, 10, 17, 18, 14, 17, 12 and 12.  Now I have done the base work, I can begin to try and increase the pace now.  I'm also trying to make sure I run cumulative mileage on consecutive days to try to replicate the feeling of running on tired legs.  Nothing can ever really prepare you for the punishing nature of the marathon but cumulative mileage in the legs goes some way to trying to address that.

In my three and a bit years of running, I've hardly done any dedicated speed work in the form of intervals.  I haven't been a fan of the pain and I've avoided them at all costs.  However, to get better, fitter, stronger and faster, intervals are required.  So I have been forcing myself to go and do them.  No more avoidance.

My last set of intervals looked as follows:

Interval set (5 x 1km hard, 400m recovery):  Lap data from Strava

Looking back at my data on Garmin Connect and Strava, this set was the most consistent set I've ever performed.  Min/mile paces of 8:02, 7:58, 7:57, 8:00, 7:55.  Given my Fenix 3 calculates my Lactate Threshold at around 8:15 min/mile pace, these were pretty much spot on.  I really do need to buckle down and do these religiously as they will benefit me more than anything else now.

Nutrition-wise, I'm still only taking gels on the LSRs.  Nothing on lesser runs of 10 miles unless I'm running tempo pace straight through the front door from work and I haven't fueled beforehand.

Obviously we'll have to see how it goes over the next two months on the way to the VLM but so far so good.  The legs are feeling reasonably good.  A good sign was the 11.25 mile tempo run I had last night.  I ran it with a reasonable amount of effort and although the legs were buzzing a little on finishing, within an hour the legs felt as though I'd just been out for a stroll.  All positive signs.

The one downside at the moment is the slight discomfort in the hips.  As its at the front, I've self-diagnosed as hip flexors.  Its reacting ok with rest and it settles down but any kind of LSR and it flares again for 24 hrs.  I will keep an eye on it and if it doesnt settle down then I'll book a visit with my physio.