I'm unable to commit to the 30 June for the PBR this year. I have just won a new contract which will mean working in London for about 3 months full time and for a big chunk of the week for 9 months after that. It's a brilliant development professionally, but it means that I can't train during the week like i would need to. For my family's sake, i am not going to be away all week and then train all bloody weekend. Something has to give, and it's this.
I've also been uneasy about committing to a fixed date because from that spills a schedule and a plan, and the whole thing starts to feel different to the low key event i want this to be.
What I'm going to do instead is to train as much as I can, and spend the summer racing. Races are easy to organise and I love competing against my peers. I'll train to race over some of the big classics (Ennerdale and Wasdale I have yet to do) and aim for a sub-4 hour Borrowdale in August, something I've got close to but never done.
The idea, which was the original idea, is to decide quite suddenly to go and do it. To get to a point when I think i'm fit enough, make a few calls, pick a clear warm day in the later summer and go for it. This way it's low key stress free and it means I'm not working away panicking about not training enough.
It's the only choice really.
Thursday, 8 March 2012
Tuesday, 6 March 2012
w/c 27 Feb - Busy and fast!
Another short blog entry this week, because I only managed to get out twice - Saturday and Sunday. The working week was very busy and crucial as we were starting with a new client.
But what a great couple of runs! It feels like I'm stronger - there is no better feeling for an athlete that knowing that the effort of training is paying off. I ran what i glibly call my 1:15 run on Moel Famau on Saturday. It's a run that I've only run under 1:15 twice before - it's a 7 mile rollercoater that has 2,300' feet of ascent and descent in and very runnable, which is what makes it so tough. I managed 1:14:42, which is a personal best. It was a shock - i felt good but it was muddy underfoot and so I was not expecting to fly. But it clicked, I ran and it was good! I pushed very hard when i sensed it was 'on' and was knackered at the end.
The next day the snow fell and Moel Famau was transformed from a spring like breeze to a wintry scene again, which I was fed up with. I managed another strong run of 6M and 2600' (some reps up Fenlli thrown in) the day after and ended up having a good weekend. But the need for a long day is growing.
If i carry on like this, i'll get fit, but not fit for a round. Hoping for a long day out next week.
Week Summary:
Sat - 7M, 2,300 feet - fast hard run
Sun - 6M, 2,700 feet - snowy brisk fell run
Total - just 13M and 5,000 feet
But what a great couple of runs! It feels like I'm stronger - there is no better feeling for an athlete that knowing that the effort of training is paying off. I ran what i glibly call my 1:15 run on Moel Famau on Saturday. It's a run that I've only run under 1:15 twice before - it's a 7 mile rollercoater that has 2,300' feet of ascent and descent in and very runnable, which is what makes it so tough. I managed 1:14:42, which is a personal best. It was a shock - i felt good but it was muddy underfoot and so I was not expecting to fly. But it clicked, I ran and it was good! I pushed very hard when i sensed it was 'on' and was knackered at the end.
The next day the snow fell and Moel Famau was transformed from a spring like breeze to a wintry scene again, which I was fed up with. I managed another strong run of 6M and 2600' (some reps up Fenlli thrown in) the day after and ended up having a good weekend. But the need for a long day is growing.
If i carry on like this, i'll get fit, but not fit for a round. Hoping for a long day out next week.
Week Summary:
Sat - 7M, 2,300 feet - fast hard run
Sun - 6M, 2,700 feet - snowy brisk fell run
Total - just 13M and 5,000 feet
Wednesday, 29 February 2012
w/c 20 Feb - At last, a full training week
10,000 feet climbed, 40 odd miles run and lots of enjoyment this week - exactly what training should be, especially training for a round.
I felt well, after 2 weeks of illness, and had some time to run most days. It was great.
It was kind of brilliantly unremarkable. I want every week to be like this, although the long days will have to start soon. I just want to get fit now for the Edale Skyline in March and feel this week has gone some way towards this.
So there is not much to report, just a good solid week.
Mon - 3 miles in Birmingham
Tues - Speedwork pyramid 1,2,3,4, 5mins, 4, 3, 2, 1
Weds - Edale Skyline (2/3 of it) with Nick. Very wet day. 15 miles, 4000'
Thurs - Rest
Fri - 4 railways, 1350'
Sat - 6 Pistyll Hill reps - very hard intense session 900'
Sun - Moel Famau * 4 (Bottom Car Park, MF, Loggerheads, MF, Cilcain, MF, Clwyd Valley, MF) - 9 miles, 4000'
Total - 40 miles, 10,250' feet climbed
Monday, 20 February 2012
w/c 13 Feb - Not much better, but better...
Another poor week. I was away on a new client site which means training is nigh on impossible. Plus I was still feeling pretty poor. And then away in Nottingham seeing family at the weekend meant being nowhere near any hills.
This though is OK. I managed to get out a few times and do some leg weights in the hotel gym. The gym was a soulless place but the quads were burning when I'd done and those four sessions may well have had more physical benefit than I thought. Mentally though it was dire. But it was OK because I rested up for the most part and now, after two weeks of enforced low level training, I feel great!
I'm not tired. I ran on Sunday in Nottingham (on my 39th birthday!) and felt the best I've felt for ages and ages. What a nice present. I felt like I was bounding along. I felt the same today (Monday) as I ran along the towpaths of Birmingham (away again....). This two week tempering of the training has made a huge difference and I can't wait to get onto the hills.
It's also made me realise that the chances to squeeze in a run are a constant preoccupation and it's not a nice way to live. Every time I'm home after a few days away with work, it's always on my mind to get out. This is what running does, especially when training for a round. It's a great thing when you have time to train like mad, but I don't. So I'll train when I can enjoy it. That doesn't mean filling every gap with a negotiated run. It means going out when there's time to relax and enjoy the run. It means doing a smaller number of bigger runs.
But rounds demand respect and preparation. This is why I will do this one differently. My BGRs were done on quantity. This one is all about quality. It has to be. It's not about the miles I put in, but what I put into the miles. I like that maxim and it will be in my head until June.
Quality miles often come from races, long races especially. I usually stop racing for rounds and focus on long solo days at a slow pace, much like the rounds themselves. This is sensible and right, and I'll do one or two days like this. But I want to race a bit more. I love my sport and it's races where it comes alive. So unlike before, I will use some big races to work bloody hard and get fit. This means very few mammoth days. I'll do a 48 hour PBR in April, so 2 12 hour days there, but the focus thereafter will be local runs on Moel Famau and some serious racing in May and June.
I've entered or will enter....
March - Edale Skyline (21miles, 5000 feet ascent)
April - Teenager with Altitude (17miles, 7500 feet ascent)
May -
Great Lakeland 3 day (3 days, each of @26 miles and probably 6000 feet ascent),
Sandstone Trail race (33miles, 2000 feet ascent),
Old Counties Tops (40miles, 10,000 feet ascent)
June -
Ennerdale (23miles, 7500 feet ascent) and...
...Helvellyn (15miles, 4,400) on consecutive days,
Great Lakes Run (13miles, 7000 feet)
Then the PBR at end of June
Looks like a great Spring and Summer ahead!
Week Summary:
Monday - still ill
Tuesday - Gym * 2
Weds - Gym
Thurs - 9.5 miles, 600' hilly road run (felt bad)
Fri - 4 miles (still felt bad)
Sat - Rest
Sun - 9 miles, 1000' - felt fantastic, at last!
Week summary - 23 miles, 3 gym sessions. 5 days feeling crap, 2 days feeling great - bring on next week
This though is OK. I managed to get out a few times and do some leg weights in the hotel gym. The gym was a soulless place but the quads were burning when I'd done and those four sessions may well have had more physical benefit than I thought. Mentally though it was dire. But it was OK because I rested up for the most part and now, after two weeks of enforced low level training, I feel great!
I'm not tired. I ran on Sunday in Nottingham (on my 39th birthday!) and felt the best I've felt for ages and ages. What a nice present. I felt like I was bounding along. I felt the same today (Monday) as I ran along the towpaths of Birmingham (away again....). This two week tempering of the training has made a huge difference and I can't wait to get onto the hills.
It's also made me realise that the chances to squeeze in a run are a constant preoccupation and it's not a nice way to live. Every time I'm home after a few days away with work, it's always on my mind to get out. This is what running does, especially when training for a round. It's a great thing when you have time to train like mad, but I don't. So I'll train when I can enjoy it. That doesn't mean filling every gap with a negotiated run. It means going out when there's time to relax and enjoy the run. It means doing a smaller number of bigger runs.
But rounds demand respect and preparation. This is why I will do this one differently. My BGRs were done on quantity. This one is all about quality. It has to be. It's not about the miles I put in, but what I put into the miles. I like that maxim and it will be in my head until June.
Quality miles often come from races, long races especially. I usually stop racing for rounds and focus on long solo days at a slow pace, much like the rounds themselves. This is sensible and right, and I'll do one or two days like this. But I want to race a bit more. I love my sport and it's races where it comes alive. So unlike before, I will use some big races to work bloody hard and get fit. This means very few mammoth days. I'll do a 48 hour PBR in April, so 2 12 hour days there, but the focus thereafter will be local runs on Moel Famau and some serious racing in May and June.
I've entered or will enter....
March - Edale Skyline (21miles, 5000 feet ascent)
April - Teenager with Altitude (17miles, 7500 feet ascent)
May -
Great Lakeland 3 day (3 days, each of @26 miles and probably 6000 feet ascent),
Sandstone Trail race (33miles, 2000 feet ascent),
Old Counties Tops (40miles, 10,000 feet ascent)
June -
Ennerdale (23miles, 7500 feet ascent) and...
...Helvellyn (15miles, 4,400) on consecutive days,
Great Lakes Run (13miles, 7000 feet)
Then the PBR at end of June
Looks like a great Spring and Summer ahead!
Week Summary:
Monday - still ill
Tuesday - Gym * 2
Weds - Gym
Thurs - 9.5 miles, 600' hilly road run (felt bad)
Fri - 4 miles (still felt bad)
Sat - Rest
Sun - 9 miles, 1000' - felt fantastic, at last!
Week summary - 23 miles, 3 gym sessions. 5 days feeling crap, 2 days feeling great - bring on next week
Wednesday, 15 February 2012
w/c 6 February - Ill
  |
| A frozen Kinder Downfall |
On Monday, I was sore after the LM but felt good, if a little snotty. On Tuesday, it all went wrong. Let's just say that a few sudden trips to the loo were required for the rest of the week.
I managed to get out and run on Kinder on Thursday in the snow, but didn't feel great and it put me back a bit. Took some nice photos though!
My wife and daughter were ill later that week and so when i felt better at the weekend, my planned run on Sunday on the Moelwyns was not going to happen. This was a blow as I need to get some long runs in.
A road run on Sunday once the Immodium had kicked in (ewww!) and that was it. Just 13 miles and 2300' for the week.
Next week I'm away with work and running is going to be tough, esp as I'm nowhere near the hills at the weekend as I'm visiting family.
All of a sudden, this thing feels very hard to train for...
Monday, 6 February 2012
w/c 30 Jan - Time to go long...
 |
| Typical Long Mynd slope |
Well the plan last week was to hit the Long Mynd hard and see if I could beat my pb on that course of 2:13. I missed it by quite some way, taking 2:26 to complete the course. I was 76th from 210 runners, which was ok.
There are 3 reasons for this. One - a stinking cold which had me feeling pretty ropey after half an hour's strong running (i stopped, expelled an alarming amount of snot using the fell runner's favourite 'one finger on side of nose and blow' technique and ran on feeling a bit better!).
This has now turned into a horrible virus and i'm pretty poorly now, 2 days later. Strangely, this is reassuring as i now know why i couldn't get close to that time.
Two - plenty of snow to make the going a bit slower (i did 2:32 last time it snowed) and Three - I'm just not as fit as i hoped to be, nearly, but not quite.I've also adopted a John Wayne style walk. Part of it is the satisfying tiredness one gets after a race. The rest of it is the fact I now have an arse injury because i had no choice but to bum slide down three of the descents in that race - the ground was too unsafe to run down. So I have a new injury to add to the list!
The last few weeks have been great as I've gone from a low base to a reasonable standard and feel that I have a platform to move onto bigger, better, longer things. If I'd have gone to long days from nothing, I'd have really suffered. Now, I think I'm ready for some bigger days out. And it is these big days out change the rate of improvement.
This week, sore legs after the Long Mynd, a sore arse after the sliding descents and a stinking cold mean I'll be running less often. But a gap in my work diary means I can get two log hill days in. So, I'm going to run the Edale Skyline route on Thursday (21 miles, 5000 feet ascent) in order to recce the new route (including the down-and-up option at the end) and the long leg of the PBR on Sunday (20 miles, 7000 feet of ascent). This will be my first 10,000'+ week of the campaign and the start of longer, harder runs. This is where the training starts to look towards a 24 hour round and not simply a return to fitness. It's about time.
 |
| Improvised descending |
The plan is to keep on doing a couple of quality sessions each week, but to try and do two good hill runs. One will be a long day, over the mountains with loads of climbing and at a slow pace and the other being more runnable an done at speed. The two runs this week fit this perfectly. The Skyline is a runnable joy of a route, esp if the bogs are frozen, and the PBR leg is a long and slow march over many mountain summits.
So I'm looking forward to some real mountain running, as soon as I can walk properly again.
Week Summary:
Mon - Rest
Tues - 9 miles, 1,2,3,4,5,4,3,2,1 minute efforts - hard session 9 miles
Weds - Rest
Thurs - 4M tempo during the day, 9M hill efforts (eve)
Fri and Sat - Rest
Sun - Long Mynd Valleys - 11M, 5000'
Totals - 33 miles, 6,500' climbing
Wednesday, 1 February 2012
w/c 23 Jan - Less is less
A very light training week - just 20 miles and about 3000' of climbing with no long run.
This was because of a combination of work and life events. I was away for 4 days in Buckingham on a (very good) course and then it was time to enjoy my beautiful daughter's first birthday on Saturday.
Family, friends and neighbours were in attendance for the oblivious Rosie's big day. More than anything, it was a day for reflecting on the progress we have made in a year as a family. Not always easy, but always wonderful.
A regular easy week is said by many as a vital part of any training plan - a less is more approach, if you like. This may be so, but I was not trying to be clever but was simply busy remembering that obsessed by getting fit for PBR I may be, it isn't the most important gig in town.
Week summary:
Monday - nothing
Tuesday - easy 3M in Buckingham after course
Weds - nothing
Thursday - 8M, 2000' Night run with the club on Moel Famau - brilliant
Friday - 3M tempo, quite a good pace actually
Saturday - Rosie's birthday party!!
Sunday - 6M - 5 * Marford quarry intervals (ranging from 6:15 to 6:23)
Total - 20M, 3000' ascent
Next week: The Long Mynd Vallays fell race - let's see how fit I'm getting....
This was because of a combination of work and life events. I was away for 4 days in Buckingham on a (very good) course and then it was time to enjoy my beautiful daughter's first birthday on Saturday.
Family, friends and neighbours were in attendance for the oblivious Rosie's big day. More than anything, it was a day for reflecting on the progress we have made in a year as a family. Not always easy, but always wonderful.
A regular easy week is said by many as a vital part of any training plan - a less is more approach, if you like. This may be so, but I was not trying to be clever but was simply busy remembering that obsessed by getting fit for PBR I may be, it isn't the most important gig in town.
 |
| Rosie, Mummy, Daddy and Cake |
Monday - nothing
Tuesday - easy 3M in Buckingham after course
Weds - nothing
Thursday - 8M, 2000' Night run with the club on Moel Famau - brilliant
Friday - 3M tempo, quite a good pace actually
Saturday - Rosie's birthday party!!
Sunday - 6M - 5 * Marford quarry intervals (ranging from 6:15 to 6:23)
Total - 20M, 3000' ascent
Next week: The Long Mynd Vallays fell race - let's see how fit I'm getting....
Sunday, 22 January 2012
w/c 16 Jan - Cautiously optimistic
This week has been another good one - 5 training sessions and a good mix of quality and hill work. It feels like a week of transition from one phase of fitness to another. Up until last weekend's XC race, my current state of fitness was "returning from injury", which is code for 'don't expect much' when speaking to other runners. It's a common start-line excuse. Now, I'm definitely feeling like I'm "in-training" and starting to feel stronger.
 |
| Calf Summit - looking west towards the Lakes |
I wondered this week if i was strong mentally though. I set off on Wednesday to do a run around the Sedbergh Hills course, 16 miles and 6000' ascent but as I ran up the first summit onto Arant Haw the cold wind really got up and the prospect of a long day was not appealing. When I was a 24-hour round virgin this would not have put me off, but I didn't have masses of time and found myself doing a reasonable run to the Calf and back taking in Winder on the way down. I ran well but didn't have the stomach for a huge day in the cold and strong wind. I don't know why.
 |
| Summit plate on Winder |
One of things I learned is that getting race fit, with quality and climbing, first before moving into the phase of doing really long days in the spring an early summer is a good move. Hammering out big days form Jan onwards will wear out your head and legs, and your home and work life. Training for long races involves long runs of 3 hours or so, not 8, 10, 12 hour epics. These are needed, but not yet. I'm also keen to run as much as the ups for now. This builds strength and power. The big days April and May will add stamina and mental strength. This is my approach. It balances all the forces in my life, and gets me strong for some confidence boosting race performances, with the Edale Skyline (March) and the Long Mynd (February) being particular targets.
With that in mind, running for 2 hours on the Howgills instead of 4 hours is not going to hurt, but come the summer it has to get serious.
Week summary:
Mon - Rest
Tues - 5M, 5 efforts on Bickerton Hill
Weds - 8M 2800' - Sedbergh, Arant Haw, the Calf and back again + Winder
Thurs - 7M 6 * 800 metre efforts (club session)
Fri - 5M, 5 efforts on Bickerton triangle hill
Sat - Rest
Sun - 11M, 4100' run in the clywdians (very windy)
Total: 36 miles, 8,900'
Monday, 16 January 2012
w/c 9 January - Back to average
 |
| Elidir Fawr from Carnedd Uchaf on a cold clear day - 15/1/12 |
I've decided against going solo, and soon after mentioning that, I've had some volunteers to help already which never ceases to amaze me.
As for last week's training, it was a good week, with two hill days and three quality sessions, including the XC race.
 |
| A dreary day on the rocky Glyders - 11/1/12 |
A tough club session (hill sprints), the XC and some mile intervals near home worked on the quality aspect and then on Sunday, the sun came out and so I took off to the Carneddau. It was a complete contrast to the Wednesday run, a blazing winter sun and perfect visibility on and around Foel Fras.
So in all, about a 40 mile week with about 8,000' of climbing - not bad.
Week summary
Mon - 6M, 5 * 1M intervals
Tues - Rest
Weds - 8M, 3500' ascent - Y Garn and Glyderau in bad weather
Thur - 8M, club session hill sprints
Fri - Rest
Sat - XC race 6M, 39mins
Sun - 13M, 3800' ascent - Foel Fras round to Moel Wnion
 |
| Wild Horses on the Carneddau - 15/1/12 |
Friday, 13 January 2012
Not alone with Paddy
I've been talked out of a solo attempt, by two people - my missus and myself.
I had a run out on the Glyders on Wednesday in terrible weather, heavy rain, mist down to the valley and high winds. I wouldn't fancy being up there on my own after 18 hours or so if it were like that, and it could be.
More importantly, neither would my wife. She's having to put up with yet another round after summers and winters on the Bob Graham and so i really ought to listen a bit.
So, it's on, but i'll get a little help.
I had a run out on the Glyders on Wednesday in terrible weather, heavy rain, mist down to the valley and high winds. I wouldn't fancy being up there on my own after 18 hours or so if it were like that, and it could be.
More importantly, neither would my wife. She's having to put up with yet another round after summers and winters on the Bob Graham and so i really ought to listen a bit.
So, it's on, but i'll get a little help.
Sunday, 8 January 2012
w/c 2nd Jan - Nothing yet....
 |
| Kinder Downfall |
These are the hard yards. I can't see any big changes yet.
When you're returning from injury, or even just upping the training, there is a point where the increase in training seemingly produces just increases in tiredness rather than in athletic performances. It's a rite of passage, and has to be endured before the speed and power start to show themselves. Until the rite is earned, it just feels crap.
This week I've really enjoyed being able to run as much as I have. My client is being a bit slow in calling me back after Christmas and so I've a little more time than expected. This means more time with my gorgeous wife and baby daughter, but the runner in me is smiling also ;-)
I have been away to work a couple of days and had to be sneaky about getting runs in, but for the most part it's been great week, including two lovely days in the hills.
Hard yards they may be, but when those yards are spent in the hills it's such a pleasure.
Next week: a race, to see whether i'm any fitter, really....
Week summary:
Monday - 10M, 2100' Kinder Downfall route
Tuesday - Rest day
Wednesday - 12M, 5000' Long Mynd Valleys (plus extra hill) route
Thurs - 5 sprint efforts (at 11pm after conference dinner - amazed i sneaked it in!)
Fri - Rest (well, driving most of the day :( )
Sat - 6 reps up Pistyll Hill, which is an evil and VERY steep road rep. 5 flat out and 1 warm up - red lining all the way
Sun - 2 Tattenhall Railways and a bit of trail running - too many dogs around
Total - 8,000', 30 miles or so
 |
| Yearlet, Long Mynd |
Sunday, 1 January 2012
w/c 26 December - Back in the Habit
For the first time in years, I ran every day this week. It was limbo-week, between Christmas and New Year, and it was great to be able to get out. I didn't manage to get out for long each time generally, but I do feel like after a year of inconsistent training, I'm finally getting into a rhythm and starting to improve after the injury.
One of the most difficult things about training for a round is sustaining the motivation and interest over a 6 month period with just one goal. It's easy now, at the start, especially having been starved of running for a bit. But it gets hard when everyone else is racing and you're focussing on long days.
It's New Year's Day today and I ran a local fell race, the Hangover Hobble near Llandegla. A few of my friends did it too and it made for a great way to start the year. I ran ok, and had the aforementioned hangover at the start! But I really really enjoyed it. Boy have I missed racing.
It occurs to me that missing racing and the difficulty of a single goal for 6 months points to a simple plan - to train for fell racing for 3 months to get really fit and then hone that towards a round for the summer.
First target will be the Long Mynd on 5 February. The aim is to get a time that is roughly in line with my previous ones. That doesn't sound very ambitious but given how much fitness I have lost recently, and that I've been in generally good nick when I've done that race, it would be great to be properly 'back' by then and I can kick on from there. My best time there is 2:13 (2008) so I'll aim to beat that, conditions permitting (I did 2:31 in snowy conditions in 2009).
After that, we'll see but come Easter I'll focus on long days and the round. Provisional date, 30 June 2012 - a full moon and 5 years to the day that I did the BGR!
Week Summary:
Monday (Boxing Day) - Easy 4M with Alison - our first run together since before Rosie was born
Tuesday - 10M and 2,700' on Moel Famau with Nick, Kate, Shaz and Heli
Wednesday - 4 0.9M efforts fast around Marford Quarry - a brilliant circuit
Thursday - 6M at the club, Border League route with Martin and Kate
Friday - 3M 1000' dash up Moel Famau - very wet!
Saturday (NYE) - 3M 1000' dash up Moel Famau - very dark!
Sunday (NYD) - Hangover Hobble, 6M 800', 47:29 - very muddy!
One of the most difficult things about training for a round is sustaining the motivation and interest over a 6 month period with just one goal. It's easy now, at the start, especially having been starved of running for a bit. But it gets hard when everyone else is racing and you're focussing on long days.
It's New Year's Day today and I ran a local fell race, the Hangover Hobble near Llandegla. A few of my friends did it too and it made for a great way to start the year. I ran ok, and had the aforementioned hangover at the start! But I really really enjoyed it. Boy have I missed racing.
It occurs to me that missing racing and the difficulty of a single goal for 6 months points to a simple plan - to train for fell racing for 3 months to get really fit and then hone that towards a round for the summer.
First target will be the Long Mynd on 5 February. The aim is to get a time that is roughly in line with my previous ones. That doesn't sound very ambitious but given how much fitness I have lost recently, and that I've been in generally good nick when I've done that race, it would be great to be properly 'back' by then and I can kick on from there. My best time there is 2:13 (2008) so I'll aim to beat that, conditions permitting (I did 2:31 in snowy conditions in 2009).
After that, we'll see but come Easter I'll focus on long days and the round. Provisional date, 30 June 2012 - a full moon and 5 years to the day that I did the BGR!
Week Summary:
Monday (Boxing Day) - Easy 4M with Alison - our first run together since before Rosie was born
Tuesday - 10M and 2,700' on Moel Famau with Nick, Kate, Shaz and Heli
Wednesday - 4 0.9M efforts fast around Marford Quarry - a brilliant circuit
Thursday - 6M at the club, Border League route with Martin and Kate
Friday - 3M 1000' dash up Moel Famau - very wet!
Saturday (NYE) - 3M 1000' dash up Moel Famau - very dark!
Sunday (NYD) - Hangover Hobble, 6M 800', 47:29 - very muddy!
Sunday, 25 December 2011
w/c 19 December - A man with a plan
5 runs this week, which is pretty good for Christmas week with shopping to do, a baby to fuss over and wife to spoil rotten. I even got a quality session in on this Christmas Day morning - a 3 mile hard tempo run with a mile warm up.
What I'm most pleased about is that is was a structured training week which I think sets a pattern that will take me up to the PBR. What will change over the coming months is the length and severity of the sessions. But the variety of sessions felt really good, and will work on leg power, lung capacity and mental strength.
The pattern is that I outlined last week, i.e.:
- Speedwork
- Tempo Run
- Fast hill reps
- Longer hill reps
- Hill run
- Long hill run
- Rest day
The week's training was:
Mon - Long hill run - 3 hours in the snow on Moel Famau - 14M, 3500'
Tues - Fast hill reps - 8*Eccleston reps
Weds - Rest day
Thurs - Hill run (with Rob C) Gamelin/Ponderosa/Brittania circuit - 10M, 2500'
Fri - 3 Tattenhall Railways - 1000', pouring with rain
Sat - Christmas Eve, rest day
Sun - Christmas Day, 4M (3M tempo, 1M steady - 26:45)
Total - 34 miles, 7,500' ascent (all ran)
Still feeling a bit slow, but getting better
Sunday, 18 December 2011
w/c 12 December - Weak and Similar, Strong and Different
I need to change.
I tried to run four road miles fast today in the club Christmas handicap and found that I was over 2 minutes slower than 3 years ago and my place in the club pecking order has drastically changed. It comes as no surprise as I know this has been a poor year for running (injuries, new job, baby!) but it has provided a kick up the arse.
If I am going to get fit enough to do a PBR, never mind a solo one, I have stop trying to do things better and concentrate on doing better things.
Better things like eating well, sleeping well, training well (not merely frequently) and resting well (i.e. stretching on rest days, not just doing nothing) and throwing in some cross training (bike, weights, swimming).
Currently, I eat too much crap, have too many late nights, train very one-dimensionally and do no stretching or cross training at all. It's no wonder I'm nowhere near as strong as I'd like to be.
It would be easy to do more steady fell runs and count the climbing, satisfied in an easily won 10,000 feet ascended per week. But that is not enough. Instead, my training is going to include:
- Speedwork - Once every week
- Hill intervals - short and fast on road - Once every week
- Hill intervals - medium on fell, 300'-500' - Once every week
- Hill intervals - long 1000'+ - Every other week, alternate with hill runs
- Hill runs - 1.5 - 3 hours - Every other week, alternate with hill intervals
- Big days - 4 hours/5,000' + - Every other week, alternate with really big days
- Really big days - 8 hours/10,000'+ - Every other week, alternate with big days
- Consecutive really big days - Once a month, probably with nothing else that week
- Rest - Once every week
- Stretching - yoga each morning + quad/calves/hamstrings after each run
- Strength - weights (low weights, high reps) every evening before bed, one gym session each week doing whole body efforts
Given that one day is a rest day, that six days to train. The above requires 6 sessions per week in addition to the weights and stretching. Time will tell if this is a) possible and b) effective
As for food, just cutting out crap will be a good start!
And so it feel like i'm getting started. The good thing, the one good thing that came from today's run is that the calf held. A fast road outing does test old injuries and now I hope that I can train with confidence and determination.
Week summary:
Mon - Moel Famau from Loggerheads, 4M, 1300'
Tues - Busy, so nothing
Weds - Bowland Hills run, Clougha Pike and Grit Fell, 1300', 5M
Thurs - Moel Famau with Tim - 1500', 5M
Fri and Sat - Rest/busy
Sun - Club handicap 4M
4100', 18M - not much but ticking over for now
I tried to run four road miles fast today in the club Christmas handicap and found that I was over 2 minutes slower than 3 years ago and my place in the club pecking order has drastically changed. It comes as no surprise as I know this has been a poor year for running (injuries, new job, baby!) but it has provided a kick up the arse.
If I am going to get fit enough to do a PBR, never mind a solo one, I have stop trying to do things better and concentrate on doing better things.
Better things like eating well, sleeping well, training well (not merely frequently) and resting well (i.e. stretching on rest days, not just doing nothing) and throwing in some cross training (bike, weights, swimming).
Currently, I eat too much crap, have too many late nights, train very one-dimensionally and do no stretching or cross training at all. It's no wonder I'm nowhere near as strong as I'd like to be.
It would be easy to do more steady fell runs and count the climbing, satisfied in an easily won 10,000 feet ascended per week. But that is not enough. Instead, my training is going to include:
- Speedwork - Once every week
- Hill intervals - short and fast on road - Once every week
- Hill intervals - medium on fell, 300'-500' - Once every week
- Short, sharp road runs - Every other week, alternate with long intervals
- Long and fast intervals (1m, 1.5m) - Every other week, alternate with short, sharp road runs
- Hill intervals - long 1000'+ - Every other week, alternate with hill runs
- Hill runs - 1.5 - 3 hours - Every other week, alternate with hill intervals
- Big days - 4 hours/5,000' + - Every other week, alternate with really big days
- Really big days - 8 hours/10,000'+ - Every other week, alternate with big days
- Consecutive really big days - Once a month, probably with nothing else that week
- Rest - Once every week
- Stretching - yoga each morning + quad/calves/hamstrings after each run
- Strength - weights (low weights, high reps) every evening before bed, one gym session each week doing whole body efforts
Given that one day is a rest day, that six days to train. The above requires 6 sessions per week in addition to the weights and stretching. Time will tell if this is a) possible and b) effective
As for food, just cutting out crap will be a good start!
And so it feel like i'm getting started. The good thing, the one good thing that came from today's run is that the calf held. A fast road outing does test old injuries and now I hope that I can train with confidence and determination.
Week summary:
Mon - Moel Famau from Loggerheads, 4M, 1300'
Tues - Busy, so nothing
Weds - Bowland Hills run, Clougha Pike and Grit Fell, 1300', 5M
Thurs - Moel Famau with Tim - 1500', 5M
Fri and Sat - Rest/busy
Sun - Club handicap 4M
4100', 18M - not much but ticking over for now
Sunday, 11 December 2011
w/c 5 December - an odd source of inspiration...
I got inspired by a road runner today.
Today, I was the driver of the lead car for the Border League road race that my club Tattenhall Runners organise. For just over 30 minutes, my rear view mirror reflected the image of a blue-vested athlete running with grace and power in the pouring rain as he pulled away from the 300 strong field. After 2 miles, there were no other figures in my mirror - he was well clear and a class apart.
So for four miles (about 20 minutes!) I had a good look at him, reflecting on his reflection. What makes him so different to the rest of them? Was it talent alone? Was it something he'd done, some way of training? And was it something I could learn from? I looked for clues in the 2 inch reflected image.
What I saw was both obvious and newly compelling. Simply put, he looked like an athlete. He was both powerfully built and sinewy. His arms were not bulky but looked strong. He looked like he'd trained his body, not just his legs. He looked like, and was, an athlete.
It occurs to me that this Paddy Buckley malarky is going to require me to be fitter than I've been before. Correction, stronger than I've ever been before. It's a 'good hour' longer than the Bob Graham according to basic legend, and my time for the BGR was 23:35 (although admittedly, I slowed right down and smelled the roses when I knew it was in the bag). I need to be at least as strong as I was then.
Realistically, stronger. Especially as I'm running alone.
Training for 24 hour escapades is typically based around long hill days, running hard on hill reps and anything that gets the legs in shape for climbing and descending. I'm not sure I can do much more of that than I did before. But thinking of that whole-body athlete powering along in my rear view mirror today made me remember something - that whole body weariness that grows as you move into the last stages of a round. He didn't look like he'd be troubled by such matters. I'm very slight and do find my thin little body does ache and after big days out - I rely completely on a strong pair of legs!
So for the first time in my entire life, I'm going to build weights into my training. I'm not planning on getting buff, but I do want to get an all round strength which I've never had.
Add to that a better look at food and sleep and who knows, maybe I'll be an athlete by the time I'm ready to crack the Paddy Buckley.
o0O0o
Week training summary:
Mon - 4 Tattenhall Railways and some trail running - 1300' ascent/5 miles
Tues - Moel Famau - dash up and back - 1000' ascent, 4 miles
Weds - Rest
Thurs - Moel Famau up and back again, VERY windy and cold, storms on the news! 1000', 4M
Fri - Moel Famau from Cilcain and back via the plank bridge - 1400', 6M
Sat - Rest (actually, hungover!)
Sun - Trail run and railway, Sandstone Trail - 8M, 1200'
Total - 5,900', @30 miles - Steady week with no big day, building up gradually after injury
Today, I was the driver of the lead car for the Border League road race that my club Tattenhall Runners organise. For just over 30 minutes, my rear view mirror reflected the image of a blue-vested athlete running with grace and power in the pouring rain as he pulled away from the 300 strong field. After 2 miles, there were no other figures in my mirror - he was well clear and a class apart.
So for four miles (about 20 minutes!) I had a good look at him, reflecting on his reflection. What makes him so different to the rest of them? Was it talent alone? Was it something he'd done, some way of training? And was it something I could learn from? I looked for clues in the 2 inch reflected image.
What I saw was both obvious and newly compelling. Simply put, he looked like an athlete. He was both powerfully built and sinewy. His arms were not bulky but looked strong. He looked like he'd trained his body, not just his legs. He looked like, and was, an athlete.
It occurs to me that this Paddy Buckley malarky is going to require me to be fitter than I've been before. Correction, stronger than I've ever been before. It's a 'good hour' longer than the Bob Graham according to basic legend, and my time for the BGR was 23:35 (although admittedly, I slowed right down and smelled the roses when I knew it was in the bag). I need to be at least as strong as I was then.
Realistically, stronger. Especially as I'm running alone.
Training for 24 hour escapades is typically based around long hill days, running hard on hill reps and anything that gets the legs in shape for climbing and descending. I'm not sure I can do much more of that than I did before. But thinking of that whole-body athlete powering along in my rear view mirror today made me remember something - that whole body weariness that grows as you move into the last stages of a round. He didn't look like he'd be troubled by such matters. I'm very slight and do find my thin little body does ache and after big days out - I rely completely on a strong pair of legs!
So for the first time in my entire life, I'm going to build weights into my training. I'm not planning on getting buff, but I do want to get an all round strength which I've never had.
Add to that a better look at food and sleep and who knows, maybe I'll be an athlete by the time I'm ready to crack the Paddy Buckley.
o0O0o
Week training summary:
Mon - 4 Tattenhall Railways and some trail running - 1300' ascent/5 miles
Tues - Moel Famau - dash up and back - 1000' ascent, 4 miles
Weds - Rest
Thurs - Moel Famau up and back again, VERY windy and cold, storms on the news! 1000', 4M
Fri - Moel Famau from Cilcain and back via the plank bridge - 1400', 6M
Sat - Rest (actually, hungover!)
Sun - Trail run and railway, Sandstone Trail - 8M, 1200'
Total - 5,900', @30 miles - Steady week with no big day, building up gradually after injury
Sunday, 4 December 2011
w/c 28 Nov - Keep it simple, stupid
No sooner did I decide that I wanted to keep it simple and go solo on the PBR, it went and got complicated.
I mean, what flavour of solo will it be? The FRA Forum seems to be alive with suggestions. Solo-unsupported, solo-self supported, solo-supported? Is self-supported (stashing food) really the same as unsupported (carrying everything - the 'purest' way) given that no-one is helping you at any point. If both are truly unsupported, how else might we distinguish between these two shades of lunacy?
It doesn't matter to me because I am getting some help.
I'm going to run the round on my own, but will get some support at the road crossings only. Every step of the PBR will be done alone, carrying my own kit and food. This is a format I've set myself because a) this is about journeying the fells alone, not making this as hard as I can and b) this is a compromise that my wife is happy to live with. b) is critical to a successful and enjoyable round and she's had her fill of watching my suffering during my winter rounds and so doing this alone throughout is too much for her to bear. So completely solo is a no-go. It's only right she gets to influence how i do this, given she'll be caring for Rosie (our 10 month old daughter) whilst I'm out training. To quote Billy Bland, "If you're now't at home, you're now't anywhere".
So that's makes it solo-supported. Simple.
It won't be anything if I can't train but thankfully, the torn calf that has bothered me seems to have healed nicely. This leaves being unfit as the main issue to address now, well that and the fact I don't know about 50% of the route.
This week saw some progress towards addressing both these issues. I managed to have a great training week that got me exploring the Welsh mountains whilst not making that silly mistake of doing too much too early. A 9000' week done in three outings - just about right.
The best day was Friday, heading up Snowdon/ Yr Wyddfa from Llanberis and coming back via the PBR route to Moel Eilio - a circuit of about 13 miles taking in 5300' of ascent. There was snow and clag about 700 metres and a very cold wind. That route is a gem, with a tricky finish through the streets and paths on the edge of the town (more FRA Forum advice - thank you!) and it was so very enjoyable. Pete's Eats afterwards was also just magic - a cracking fry up.
I realised at a stroke that the gradual climb up Snowdon is runnable, and a fit me should be able to run most if not all way up. I had a fair amount of gear, given the weather, and was not fit enough to run it then, but I have my eye on this for a springtime training run done lightweight. (I even decided to buy some trail shoes afterwards to make running this good track more comfortable and went for the Solomon Speedcross. Can't wait to try them out!). I'll be back on this when it's warm, clear and when I'm fitter....
I also chucked in my old training run from the Horseshoe Pass along the Llantysilio ridge and back again - about 8 miles and with 3100' ascent/descent. I didn;t time it because I knew it would be slow compared to previous runs, but it was important to me to be able to run all the (very steep) climbs and i just about managed it.
Add a couple of Tattenhall railways and we have a good week.
I already feel good about this round. No date, simple format, few dependancies and a desired rather than essential target time (24 hours). It's simple, now that I know what to call it.
Week Summary:
Monday - Nothing, busy day working
Tuesday - 2 Tattenhall Railways, very loose and wet
Wednesday - Gamelin run - 3100'/8M
Thursday - Nothing
Friday - Llanberis circuit - Snowdon to Moel Eilio - 5300'/8M
Sat/Sun - legs feeling a bit tight, and two Christmas do's to, erm, do. So nothing.
I mean, what flavour of solo will it be? The FRA Forum seems to be alive with suggestions. Solo-unsupported, solo-self supported, solo-supported? Is self-supported (stashing food) really the same as unsupported (carrying everything - the 'purest' way) given that no-one is helping you at any point. If both are truly unsupported, how else might we distinguish between these two shades of lunacy?
It doesn't matter to me because I am getting some help.
I'm going to run the round on my own, but will get some support at the road crossings only. Every step of the PBR will be done alone, carrying my own kit and food. This is a format I've set myself because a) this is about journeying the fells alone, not making this as hard as I can and b) this is a compromise that my wife is happy to live with. b) is critical to a successful and enjoyable round and she's had her fill of watching my suffering during my winter rounds and so doing this alone throughout is too much for her to bear. So completely solo is a no-go. It's only right she gets to influence how i do this, given she'll be caring for Rosie (our 10 month old daughter) whilst I'm out training. To quote Billy Bland, "If you're now't at home, you're now't anywhere".
So that's makes it solo-supported. Simple.
It won't be anything if I can't train but thankfully, the torn calf that has bothered me seems to have healed nicely. This leaves being unfit as the main issue to address now, well that and the fact I don't know about 50% of the route.
This week saw some progress towards addressing both these issues. I managed to have a great training week that got me exploring the Welsh mountains whilst not making that silly mistake of doing too much too early. A 9000' week done in three outings - just about right.
The best day was Friday, heading up Snowdon/ Yr Wyddfa from Llanberis and coming back via the PBR route to Moel Eilio - a circuit of about 13 miles taking in 5300' of ascent. There was snow and clag about 700 metres and a very cold wind. That route is a gem, with a tricky finish through the streets and paths on the edge of the town (more FRA Forum advice - thank you!) and it was so very enjoyable. Pete's Eats afterwards was also just magic - a cracking fry up.
I realised at a stroke that the gradual climb up Snowdon is runnable, and a fit me should be able to run most if not all way up. I had a fair amount of gear, given the weather, and was not fit enough to run it then, but I have my eye on this for a springtime training run done lightweight. (I even decided to buy some trail shoes afterwards to make running this good track more comfortable and went for the Solomon Speedcross. Can't wait to try them out!). I'll be back on this when it's warm, clear and when I'm fitter....
I also chucked in my old training run from the Horseshoe Pass along the Llantysilio ridge and back again - about 8 miles and with 3100' ascent/descent. I didn;t time it because I knew it would be slow compared to previous runs, but it was important to me to be able to run all the (very steep) climbs and i just about managed it.
Add a couple of Tattenhall railways and we have a good week.
I already feel good about this round. No date, simple format, few dependancies and a desired rather than essential target time (24 hours). It's simple, now that I know what to call it.
Week Summary:
Monday - Nothing, busy day working
Tuesday - 2 Tattenhall Railways, very loose and wet
Wednesday - Gamelin run - 3100'/8M
Thursday - Nothing
Friday - Llanberis circuit - Snowdon to Moel Eilio - 5300'/8M
Sat/Sun - legs feeling a bit tight, and two Christmas do's to, erm, do. So nothing.
Sunday, 27 November 2011
w/c 21 Nov - Not injured, so good
The main objective of this week was to run for a bit and it not to hurt. So mission accomplished.
Half a week's training after a month layoff was hard work, but I knocked out about 4000' tentitive feet of climbing and some easy road runs, and nothing hurts and so I think I can start.
90 mins on Kinder (from Hayfield) and 90 mins on Moel Famau (from Cilcain) each felt harder than I hoped, but there was no pain in the calf. This was brilliant. It was just brilliant to be amongst the fells again.
This week has not really been defined by the training, but more by the forumlation of a plan. Well not a plan exactly, just firming the idea up a bit really. I'm torn between an 1100 start at Capel Curig to get that long leg done first, or a 1800 start at Nantmor which is a start time for me that worked really well when I did the Bob Graham. I'm also wondering when to go - mid to late May seems to be in my head now, as the weather is often settled and it comes about 3 weeks after the Fellsman, which is a perfect final long day out before a taper.
I still don't know which time or date I'll go with, but the joy is that I get to spend the next few months working this out. I'm starting to get excited about the training days. I don't know much of the ground the PBR covers very well or at all in some cases. I've never done the bit between Siabod and Nantmor nor the southern bit of Snowdon. I hardly know the Hebog bit. I'm hoping to get out on Friday on that long Capel section - this is when the real training begins....
Week summary:
Mon - nothing
Tues - 2M on road, testing the calf - all ok
Weds - nothing
Thurs - 90 mins on Kinder and William Clough 8M, 1700' ascent
Fri - 7M hilly road
Sat - 3M easy road
Sun - 90 mins slow on Moel Famau, 7M, 2300' ascent
4000' ascent, 27 miles
Tune in Head - Business Time, Flight of the Conchords
Half a week's training after a month layoff was hard work, but I knocked out about 4000' tentitive feet of climbing and some easy road runs, and nothing hurts and so I think I can start.
90 mins on Kinder (from Hayfield) and 90 mins on Moel Famau (from Cilcain) each felt harder than I hoped, but there was no pain in the calf. This was brilliant. It was just brilliant to be amongst the fells again.
This week has not really been defined by the training, but more by the forumlation of a plan. Well not a plan exactly, just firming the idea up a bit really. I'm torn between an 1100 start at Capel Curig to get that long leg done first, or a 1800 start at Nantmor which is a start time for me that worked really well when I did the Bob Graham. I'm also wondering when to go - mid to late May seems to be in my head now, as the weather is often settled and it comes about 3 weeks after the Fellsman, which is a perfect final long day out before a taper.
I still don't know which time or date I'll go with, but the joy is that I get to spend the next few months working this out. I'm starting to get excited about the training days. I don't know much of the ground the PBR covers very well or at all in some cases. I've never done the bit between Siabod and Nantmor nor the southern bit of Snowdon. I hardly know the Hebog bit. I'm hoping to get out on Friday on that long Capel section - this is when the real training begins....
Week summary:
Mon - nothing
Tues - 2M on road, testing the calf - all ok
Weds - nothing
Thurs - 90 mins on Kinder and William Clough 8M, 1700' ascent
Fri - 7M hilly road
Sat - 3M easy road
Sun - 90 mins slow on Moel Famau, 7M, 2300' ascent
4000' ascent, 27 miles
Tune in Head - Business Time, Flight of the Conchords
Saturday, 19 November 2011
Going it alone
5 years after completing a summer Bob Graham Round, and 2 years after doing it in mid-winter, I'm off again. But this time, it's going to be very different.
This time I'm leaving the Lakes behind for the Paddy Buckley Round. I'm looking forward to discovering the Welsh mountains. This time I'm going alone. No support on the fells, no company, just me and the mountains.
It's going to be different because I'm different. 5 years ago, I was a relative newcomer to fell running. I needed help with my summer BGR and got plenty. The same for my arctic-esque mid-winter BGR. Lots of doubts, and lots and lots of help. Now, I want to explore the experience of a solo round.
I've helped out on a few BGRs and a PBR and have enjoyed them all and have repaid many a debt. Now I'm tiring a bit of the 'events' that rounds, especially BGRs, can become. There's nothing wrong with that, but I'm in a different space now - a much more low key space. Hence the desire to do a low key round.
I do think that the PBR lends itself to a lone round, more than the BGR. There's no club, no membership criteria, no 24 time limit and no ratification required to join. This seems at odds with the mountains (easy to say when you're in the club I have to admit). This means no completed PBR can be described as a failure. I like that.
Also, these mountains are for the most part, more remote. To my mind, a posse, working doggedly to a schedule seems wrong here. Well, less appropriate anyway. I love the idea of a sort-of wilderness experience and so I'm going for that.
I'm also motivated by the additional challenge presented by a solo round. Carrying your gear, finding your own way, feeding yourself, assessing the conditions and keeping the will alive are all new tests to the soloist. There's no hiding place on a solo round.
The other huge benefit is that you can go when you're ready. With a group of helpers, you usually have to pick a time months in advance and stick to it, give or take an hour. Here, I can wait for settled weather, put it back if i'm not sure i've got enough training in and just go when I'm 100% ready.
Right now in November, I'm at a low ebb fitness-wise as I've had a recent calf injury. It appears that it's almost mended and so it is with excitement that I'm on the cusp of preparing for a summer 24 hour round again - a great thing to have in your life.
This blog, like the others, captures the highs, lows and frankly, mostly boring details....
This blog, like the others, captures the highs, lows and frankly, mostly boring details....
Subscribe to:
Posts (Atom)