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.
Ha. Spent 2 and a bit days waiting for either the Spiderman or Bumblebee magazine and look what turned up in my inbox instead.
6th successive rejection.
Gutted. Absolutely gutted.
I'll put my rejection into the club draw in November and hope to win one of three places but there's a smaller chance in that than the 1 in 15 chance in the regular ballot.
Why dont you run for charity I hear you say?
I'm sorry but I have no inclination to run for charity. I run for me and me alone. Who is going to sponsor me to run a marathon when I've run 5 already before? It just isnt reasonable to beg friends & family for money. Been there, done it and never again.
So what next? Who knows. I'm just too pissed off right now.
Following the brief 15 mile flirtation with the Ghost 7s, I had a couple of runs out in my now retired Brooks Glycerin 12s. I really havent been a fan but they have serviced me well. Well almost. I've only just managed to squeeze out 300 miles from them which has been awful in comparison to the way the old Glycerin 11s used to hold up.
A Friday afternoon LSR of 13.1m, my longest run since Brighton in April was a test. If I'm honest, there's now way I should have been running in the 12s as they are well past their sell by date now. Running the odd 5k or 10k would be manageable but 13.1 miles was a significant test of my resolve. Next to no cushioning and after 5-6 miles, the shock of every stride could be felt through the achilles and calves. Not ideal nor recommended.
Having put myself through that run, I took it easy over the weekend and as promised by Lyz at Brooks Running, the new Glycerin 13s arrived part way through Monday, taken in by our ever-so-lovely neighbour, Angela.
And here they are...along with their previous versions...
Left to Right: Brooks Glycerin 11s, Glycerin 12s and the new Glycerin 13s
I'm not going to get technical. I dont understand the technical jargon the running shoe manufacturers use when describing what the shoes are made of, what technical changes they've made etc. Nor do I want to quite frankly. I'd be accused of being a running geek otherwise. Cant be having that now, can I?
So, I look for three important things...
1. General comfort and feel. I like some cushioning but not too much and its nice to have a spring in your step.
2. Rubbing and the potential for blisters. Entirely separate to comfort for me. I'm prone to blisters by wearing running shoes without support in the right places and this is a major priority for me.
3. The bling. My god, they have to be blingy. I cannot have just a pair of grey running shoes. They need to be bright and bashful.
The Glycerin 13s meet the blingy criteria. I love anything blue, let alone running shoes and we've got a dose of hi-vis yellow in there too. Perfect. All that was left to do was take them out for a run and see how I got on.
I ran Monday, Tuesday and Wednesday this week, a real mix of my running. Monday was a high tempo speed session, just a little shorter than 10k but at all out 10k pace. Ran my fastest 5 miles ever (well, when I say ever, the fastest 5 miles recorded on my Garmin connect account!) Tuesday was a very warm up, run as a recovery run really for 4 miles and then a good 20 minutes of hill reps. Then Wednesday, I was out with the Plums on the Group 2 run. Around 18 miles in the space of 3 days would clearly iron out any issues.
The comfort was spot on. Plenty of room in the toe box, where I'm prone to banging the front of my toes when the shoes are slipping on a long run, causing toenail bruising. Absolutely none to speak of. I always ensure my feet are properly in the heel of each shoe before tying the laces. I leave the laces loose at the toe end and I find that gives me plenty of room as I dont like my laces too tight as I've been prone to cramp in my feet in the past. Whether that is down to the laces I dont know but since I've loosened them, I've not had it so dont change something if it isnt broken.
The Glycerin 13s feel like they are more substantial under foot. The cushioning seems much better. In the first mile in them, I was conscious of my achilles getting used to the shoes but after that, I didnt notice it again in the next 17 miles or so. A good sign. There was plenty of support too. My right foot was over-pronating in the Ghost 7s, which led to my foot blistering badly. Not such experience in the Glycerin 13s.
After only 18 miles, my first impressions of the Brooks Glycerin 13s are good. The Glycerin 12s never really compared to the comfort factor of the Glycerin 11s but maybe the Glycerin 13s are now the shoe that the 12s should have been. I'll report back in another 75-100 miles time and I'll tell you whether I would buy another pair.
You can find the technical info about the Brooks Glycerin 13s here. I've been struggling to come up with an analogy of my experience with the Ghosts. I guess its like being in a long-term relationship which began to get a bit stale...and the Ghosts came along like the flirty girl in the office who you chat to at the photocopier and they suggest you go out for a drink. They look fab but you know it just wont work and the personality, well, it just doesnt cut it. You go home, find the Mrs has dolled herself up and put Steak and Chips on the table and got a cold beer out of the fridge for you. Well not quite lol. Again, I'd like to express my thanks to Lyz @ Brooks Running for helping me out with the Glycerins. Much appreciated and I hope to be a Brooks customer for many more years to come. Now I just need to sort out a decent pair of trail shoes in time for cross country season :)
Less than 24 hours after writing my review of the Brooks Ghost 7 running shoes, I'm delighted to be able to tell you that I have good news!
Let me recap. I picked up a new pair of the Ghost 7s via SportsShoes.com last week and I had my first run in them on Friday (around 10k), then I ran again on Tuesday (7.5 miles at tempo). Despite only running approximately 14 miles in the shoes, both feet had begun to blister in my mid-sole region, just below the ball of my foot.
This certainly didnt measure up to my expectations, given my previous experience with the Brooks Glycerin range.
So I fired off an email to Brooks Running customer services and I had no choice but to run in them on the Plumstead Runners Wednesday night run. I took it easy and swept up the back of group 2 but the discomfort was all too obvious.
Having spoken to Dave, Andy and Gary (and anyone else who would listen about my running shoe woes), I had made my mind up to look at the Hoka One One brand following Dave's persuasion. However, having checked my emails, I'd received a nice email from Lyz at Brooks.
Lyz told me she was sad to hear that I was disappointed with the Ghost 7s and went on to tell me that the main difference between the Glycerin 11s (which I loved so much) and the Glycerin 12s (which seem to have given me an achilles niggle!)
Once I confirmed my proof of purchase, Lyz sent me this email...
How's that for customer service, eh? Exemplary. I wouldnt have expected anything less from such a reputable company.
I'd like to express my huge thanks to Lyz and Brooks for putting me out of my misery so quickly.
Anyhow, the new Brooks Glycerin 13s can be seen here. I will will follow up with a review of them once I've spent some time in them to see how they fair compared to the 12s.
Ever since I have run, I have always worn Brooks running shoes. Once you find a pair, its often best to stick to them. I discovered Brooks Glycerin about 4 years ago now and I've not run in anything else.
Given my usual mileage, a pair normally lasts 3-4 months on average and I would comfortably get around 350-400 miles out of them before needing to change them.
This was pretty much the norm and I had no issues at all.
However, after going through 4-5 pairs of Glycerin 11s, I finally got around to buying the updated Glycerin 12s. If I could have found a pair of 11s I would have had them again but having searched and searched, I relented and got the 12s instead and thats when I started having issues.
I ran twice in them before the Brighton Marathon. After my second run in my taper, I was comfortable but I felt a niggle in my left achilles. It went after a few days and I ran Brighton but I felt the achilles as soon as the 1st mile in Brighton. This niggle has stayed with me on and off since April.
When I went back to my old 11s, I cant feel it. The 12s, I'm conscious of it. So I made the decision of trying a different make.
A few of the guys at Plumstead Runners have been raving about the Brooks Ghost 7. Another neutral shoe, apparently lighter than the Glycerin and considerably cheaper. So I took the plunge and picked a pair up.
Left: Brooks Glycerin 12s Right: Brooks Ghost 7s
First impression was good. The Ghosts do feel significant lighter than the Glycerins. However, one thing concerned me. The mid-foot. To explain, the area below the ball of my foot where the shoe narrows from the toe box. (See the 'Anatomy of a Running Shoe' diagram below, area highlighted in red!) The shoe felt too close. I've been prone to blisters in this area in the past from other shoes but this felt like it could give me an issue.
With this in mind, I applied a liberal amount of vaseline to my feet in that area and I wore twin-skin running socks before I ran in them.
I ran twice in the Ghost 7s, 10k first and then 7.5 miles second time and without doubt, I could feel an issue in the mid-foot area within the first 2 miles of each run. Towards the end of the second run, my right foot felt sore. I was in danger of blistering.
As it happens, once I got home and looked at my foot, it wasnt good...
After only 15 miles in 2 runs, I was left blistered. Not a great photograph but there is definitely a blister there. Really not what I expected from a manufacturer like Brooks. After so many years of buying their products, I'm not struggling to find a shoe that works for me. The Glycerins have changed beyond recognition, going from the most comfortable running shoe in the world to something not even close and now the Ghost 7s have caused another issue.
Looking at the positives, the Ghost had more than sufficient cushioning for those that need it, resulting in a very springy-like feel to your cadence. There was plenty of room in the toe box for a standard size 10 with broad feet like myself but what the hell is that mid-foot area all about? It feels far too narrow.
I'm so disappointed. Pay out a large wedge of cash for a shoe that I now cant wear. Its not even as if I can send them back to the shop as they just wont accept them (and rightly so!)
Back to the drawing board. I may have to go and try the Glycerin 13s.
Sadly I cant recommend the Brooks Ghost 7s from my experience.
An awful lot has been going on since the last update.
Lets get the boring running stuff out of the way first.
I'm almost (stress 'almost') flying again. I'm still a good 4-5 lbs off race weight but I'm getting quicker and quicker and the stamina which I've been long striving for is coming back.
Now, I've got something to admit here. Following the recommendation of Alison and our friends Stacey, Jan, Sammi and Marion, I went to see a lady called Helen who is a Hollistic Therapist, Reflexologist, Accupunturist and Reiki Healer. The idea was that I went along to see her for a general body MOT to see what could be done for me. £40 a session so didnt have a lot to lose financially but it may just give me some answers as to why I was feeling lacking in energy.
Helen is a lovely lady. I turned up for my appointment and she invited me in and I laid on her couch. She has this chart and a pendulum which spins/moves/rotates based on your varying energy levels. Basically, she performs a 'measurement' and then treats you accordingly.
Once she'd done her readings, she gave me her prognosis. Highly stressed (yes, correct - I was having issues selling my flat and work was going mental all at the same time), I wanted everything done yesterday (correct) and my body was knackered (yes, pretty much could agree with all of that!).
So she recommended I took liquid iron as well as magnesium and vitamin c supplements. This would help my energy levels and improve my sleep.
After only a couple of weeks taking the supplements, my energy levels have gone through the roof and its showing in my running stats. My sleep quality has improved massively. I wake up feeling alive and not wanting to go straight back to bed again. I feel like I sleep a whole lot deeper than I ever have before. As a result, I've got the spark back that I've felt like I've been so desperately missing for the last 6 months or so. Long may this continue!
I'm going back to see Helen in about 4-5 weeks time but I've been told to stay on the magnesium and vitamin c but to drop out the liquid iron once the bottle is finished. I've been very skeptical of alternative therapies but this really seems to be working.
Its well as having a physical effect, its also having a mental effect on me. I've felt far more emotional than usual. This is an effect of my levels realigning. Helen said I had no negative energies so that was really good and she was pleased with my progress.
The proof is in the pudding as they say and my stats are reflecting the improvement.
This week, I seem to be firing on all cylinders.
First up, I ran my fastest 5k of the year and fastest in almost 18 months. I rarely run the 5k distance and its normally a means to an end where I dont have enough time to get in a longer run before having to go out with Alison or something like that.
25:11 at 8:03 min/mile pace. Considerable improvement compared to the odd 5k I've run on this route in recent months. The weight is settling down but the body chemistry seems to be improving.
Wednesday Night meant a run with Plumstead Runners. A nice 7 mile loop out and back to Bexley and Sidcup with some torrential rain thrown in for good measure.
Our route from Danson to Bexley takes us up Parkhill Road. When I first started running with the Plums just under 3 years ago, this hill used to absolutely kill me.
I remember it well from my cycling days as it used to be my main route out to the Kent lanes. Its not particularly steep but its a horrible little steep/drag combo. It certainly takes some effort to run up it. Here's the elevation profile so you can judge for yourself...
As you can see, the segment include the hill and then the drop down the other side to the war memorial at the junction of Hurst Road.
Here's my segment times...
A new PB by 8 seconds. Considerable improvement. The fact that I backed off the pace from the top to recover and didnt run hard down the other side tells me I could have run it faster. However, coming to Plums straight from work without eating properly all day is energy sapping and the main aim of the Plum runs is to get around in relative comfort so its good to hold something back.
Because of the weather, it was a reasonably small turn out in comparison to previous weeks but a good turn out given the circumstances and every one of them Plums deserves huge credit for getting out there in the elements and putting themselves through it. I actually prefer running in conditions like that, as long as I can avoid my shoes going through deep puddles!
Here's the complete data for the run...
A thoroughly enjoyable run with brilliant company. Cant ask for any more than that.
So that's all the running/fitness stuff done. There's been a whole lot more been going on.
In brief, my flat has finally sold. Debts cleared. A lovely lump sum now sits in the bank. A very nice position to be in and I'm a lucky man.
I blogged last time that I was heading off to Spain for a week. We had a great time and I can honestly say that was my favourite holiday ever. It was the first time I was able to take Izzy away for a sunshine holiday and she loved every minute of it.
I treated myself to a Go Pro before we went and we had a real laugh playing with the camera in and out of the water on holiday...
Truly stunning footage at 1080P and 60fps. Proper geekage. Now all I need to do it pick up some different mounts and I can start to use it when I'm out running. Should be some interesting footage.
Anyhow, Izzy has been talking about setting up her own 'Driscoll TV' You Tube channel for some time and while we were off together, we started 'practicing' for what sort of films would work.
Izzy will kill me for making this public but hey, its about time she made her online debut. Let us know what you think.
All filmed on the iPad. The idea was devised in about 2 mins before she hit the record button and quickly edited and rendered on the iMovie app afterwards. Hey, not bad for a first attempt. We quickly filmed a few other clips but they've not been put together yet. Unfortunately, it looks like I'm going to get a starring role but hey, if it makes Izzy happy then I'll make a fool of myself gladly.
Wedding plans are coming on nicely. Honeymoon is now booked. Almost 3 weeks on the American West Coast. Conveniently booked for May so I wont have to defer my VLM place when I get it. (See what I did there? Positive thoughts. I've manifested my place for next year. Its going to happen. It really is!) Talking Weddings, Alison has been her usual brilliant self recently. Despite having an awful lot to deal with at work, she's always there for me...and Izzy as well. Alison came to support Izzy at her major Gymnastics competition of the year, the South Eastern Regional Championships, at the Guildford Spectrum last weekend at Izzy's insistence, despite the fact she could have well done with a lay in. 8am registration on a Sunday morning is bordering on the insane. I'm used to it what with the various races/rides I've done which have meant being up at 4am for preparation and breakfast etc. Anyhow, Alison has taken to life with a 'step-daughter' like a duck to water. They both get on brilliantly and I really couldnt ask for more than that. Alison loves her like she would love one of her own. As it happens, the Guildford Spectrum was also the venue for the first ever 'Alison-meets-ex-wife...ex-wife-meets-Alison' event. [EDIT: my thoughts are not for public reading]. All done and dusted now. On the bright side, Izzy done brilliantly to finish 5th in her category, her first competition since qualifying for the intermediate level standard. We are all very proud of her. Amazing considering she was having a major meltdown about not being able to remember her routine properly 24 hours beforehand. So there we go. The running is going better than I could have hoped 4 weeks ago and life is steaming forward. This weekend is Alison's parents 50th wedding anniversary party which we're all looking forward to. The marquee is already up in our garden and we'll be partying until the early hours again. No running on Sunday this week, thats for sure. Will just have to go out on Saturday instead ;)
The back is still giving me some trouble but I'll talk more about that another time. Its manageable. I really must get around to doing some core work and booking some physiotherapy as recommended by the specialist.
However, putting that completely to one side, I'm getting on with things as best I can and am slowly (with emphasis on the word slowly) getting back to fitness and I feel encouraged by my progress.
My mileage is back on an upward trend. Averaging just shy of 24 miles a week over the last 2 months. Not a huge amount but its a lot more than I managed between April and June.
As you'll see from the 5k, 10k and 10mile indicators above, I have cut my distances right back in order to come back slowly. No point in rushing back to run major distances until I've got a race booked and then training can start in ernest. That isnt likely to be until later this year. The legs are getting stronger though. The recovery is getting easier.
Now I'm beginning to run pain free again, its time to start mixing things up and scheduling in some dedicated sessions. I've already done one speed interval session which I will start to increase my reps and I'm about to start regular hill reps to build my strength and power.
Most importantly, I seem to have found my self-resolve with the intake of calories...
Not a single day over my calorie limit of 1,770 calories a day since 12th July, just over a month or so ago.
As a result, I'm now within 4lb of my race weight. Not far off at all, after feeling like I was miles away from that target only 6 weeks ago. As the weight comes off, the legs get quicker and the strength and power comes back. With some dedicated intervals thrown into the mix, I'll be maximising the progress curve.
...(cont 16/08/2015)... since writing the above, I've actually done my first set of hill reps. It wasn't fun and it hurt a lot but you know it will make all the difference...
Watling St near my parents house makes for the ideal hill. Not steep by any stretch of the imagination but its a lung buster. I've ran it many a time over the years and know the bits that hurt. The first three reps were consistent but my legs had pretty much had it by the 4th rep. Then I managed to find a tiny little bit more for the last one. Working some hill reps into the schedule once a week will pay huge dividends. I'm also starting to work on some speed reps...
Much nearer to home, I'm now running the local block, concentrating on some short bursts heading down Sutherland Avenue, Northbound. Only just less than 1/4 of a mile. As you'll see above, I ran the loop anti-clockwise, so the 1st rep is part of the warm up. The plan is to do this at least once a week and to increase the number of reps each time.
Since coming back, I seem to have lost what speed I had so its imperative I do something about it.
So all in all, things are most definitely looking up right now.
I will be heading to Spain for a week in 10 days time, so I'll need to take my running kit with me just to make sure I can keep things ticking over. I'm not prepared to let things start slipping again.
