Marathon Day as it happened

Thoughts and feelings 4-5 weeks on...

4-5 weeks on, its taken that long for me to write about the day, recover mentally, talk to old & new friends online and in person, and generally process everything that happened in the days before, during and after my first marathon run. So much work had gone into (hopefully) around fours hours of running but it was impossible to know how I would feel. It's a race surely, running against others, what could be simpler? Read on - warning this is a long post! :)

If you'd asked me any time in the last 20 years, if I would ever run a marathon, I'd probably say I would love to once but it was beyond me physically -  especially the last 2 years with tendonitis in one heel and mainly I just don't have enough time to do the training programs. Well, hitting one of those birthdays and with a marathon on in my home town Liverpool for the first time in nearly twenty years, if I was going to do it once, 2011 was the perfect opportunity.

Fitness wise if you know me well or especially if you've been reading this blog, you will know I've been training hard for 10 months since November 2010. Originally just to lose a few pounds and get fitter, then for my first half marathon in 3 years in March. Key thing added right at the start, two gym classes for core & body conditioning. As the only man in the room this was a little odd at first but they did & still do make a huge difference. Build a good foundation first and then the rest is sound.. Or so goes my theory.

Anyway, big birthday approaching subconsciously something clicked. So even if only for 30 or 60 minutes was out running Christmas, Boxing & even New Years Day and down the gym doing a tough circuit class just after. Found these circuits were on Sunday mornings too so these got added into weekly schedule. So at least 3-4 gym classes, 20 miles running & a game of football a week just for the half marathon - and fortnightly horse riding. No lie-ins at weekends, weekday nights often out till after 8 pm. Good results and then was really surprised to do the half marathon in under 1hr 40mins, PB only 12 seconds more so a lot faster than expected. So great results, running continued, and thoughts of doing a marathon becoming more realistic.

Cue disaster of a really badly sprained ankle in May... Originally thought this was far worse, maybe ligament damage, or even a torn Achilles. Marathon over before even started? Thankfully not, with lots of physio, icing at night, stretches, slowly was able to run again. Around this time, started going to a chiropractor, my tendonitis in heel was actually simple to cure, left leg 15mm shorter due to a rolled hip. Slowly my sore heel started to sort itself out. Marathon training started on last day of May, more mileage every week from 30 miles upwards, pushing myself really hard to toughen up, getting 8 sessions of personal training off the best instructor (i.e. the toughest!) at the gym. Hard 10mile hill runs, long slow 16-23 mile Saturday runs, 8-11mile recovery runs with Mrs FRC..often doubling up some of these with a gym class. Everything tried, no pain, no gain.

Fast forward to Liverpool Sunday Oct 9th, I was probably in the best shape I'd ever been, really good strong legs and more than 2 stone lost since November. Felt great.

Had always planned to do this for charity, eventually ran it for CheckEm Lads (Testicular Cancer Awareness). Just giving page didn't go up till the week before the marathon but very quickly had raised £600 plus in cash & on-line. Will know exactly how much soon. Lots of lovely good luck wishes from many people and also some unexpected ones, those who had lost friends or relatives to cancer. A few of these I wrote down on little post it notes and stuck in my running belt, to spur me on in times of trouble. Sadly two new friends were unable to run the marathon, hugs to Jo & Gaynor. Really felt for them.

The day before, just enough time to buy a new yellow top and get my name printed on it. To anyone running their first marathon, do this.. It will make a huge difference... You will see why later.

Liverpool marathon course starts nearby on the Wirral then goes through the tunnel to Liverpool. Turned up nice and early at birkenhead park and met a few people off the RW forum, Liverbird, Paul 22, beer&lard (Jeez how big is he!), also a few from work.

After lots of training runs forgetting nearly everything, I had a near perfect check-list for the day. Literally nothing left to chance. End result unlike virtually anything else I've done, I was super relaxed, no panic. Weird. Heart rate literally like I had just got out of bed, 80-90 beats per minute. Annoying delay at start due to cars getting on the course. No difference to me, was still chilled. Talked to a few people and also bumped into Redhead off RW forums. Good time to point out that Liverpool marathon was advertised that headphones were not allowed or covered by event insurance. I've always run with headphones even in races, but did as told, trained my last 3-4 solo runs this way. Lots still wearing headphones, their loss of all the atmosphere and support.

Race finally started by Jamie Carragher 50 mins late. After getting past some slower runners in the wrong pens, into my stride at 1.5-2 miles, right on track and no silly sub 8 minute sprints as some clearly were doing. Bet they suffered later! No sign of Mrs FRC though, probably not enough time. At just after the bridge 2 miles, bumped in new pal Tom aka Judderman off RW. Both of us fine holding around 8.30ish min miles chatted a bit. Also encountered John from work, who was aiming to do 9.30-10 minute miles, but was actually at 8.20 ish so well above pace for 3 miles gone. Wisely he dropped back a bit to save strength for later, my plan also slower paced miles till 10-14 depending on how I felt.

Hamstring tightened up slightly after 4 miles so pulled back 20-30 secs a mile & careful, first aim is always to finish. Mile times still comfortable though, around 8.30-50 mins, heart rate nice and comfortable around 150 bpm. So lots in the tank, and could in theory go a lot faster. Not the plan for a first marathon especially with the slight injury worry. Made sure to do some stretches at 7 miles. First 10 miles in 1hr 28m 30s, pretty good, expected a little faster but with leg muscle tight, very good and sub 4 hrs possible.  Just after this point, saw Mrs FRC for the first time in ages, so ran up and gave her a hug & a salty kiss. 

11 miles is the start of the tunnel, was flowing along nicely, almost effortless even. Downhill for almost a mile, then flat, then uphill for nearly a mile. I seemed to have paced well, going nice 8m30s mile even here.. Whilst others struggled up the incline I was motoring along.. Ran into Joe who I've ran with at work for a long time..a much better runner than me (slight injury), was nice to say hello and quick chat then crack on up the hill leaving  Joe behind. Coming out the Mersey Tunnel was lots of fun, nearly a mile uphill at the end ...growing noise of big groups of drummers coming from outside.

There is a bit on YouTube here.. it was much louder. (click to open!)

Coming out at Liver buildings was like the tunnel at Wembley match day, bright light, deafening noise, hundreds of people cheering.. Amazing. And soon after this, with first sports drink and narrow streets meant thousands cheering you on close enough to touch & high 5, cow bells clanging, really was like the Tour de France. Couldn't help but get a boost from this. Great atmosphere just when you needed it.

More hills, others struggled up Upper Parliament Street.. I motored up.. briefly saw the Mrs for a second time at mile 16 (2hrs 16m). Actually did a faster second 10 miles than first (1hr 27m 30s), considering there were 2 lots of big hills in there, pretty good. As expected, it got a lot harder from 21-25 miles with the slow draining hills in Sefton Park... had to grind out these miles out, even stop to stretch.. Saw quite a nasty injured bodies around this time.. hamstring still tight and worrying me, could I still finish in sub 3hrs45 or even sub 4 hrs? Some called Sefton Park Hell, others asked did it ever end? Seeing other runners running nearby in 2 different directions made it difficult.. were they ahead or behind.. really hard to tell.

Finally got out of there through the last park bit and less than 3 miles to go... Was great to see an old friend just at this moment, see my obvious relief at escaping.

Considering the pain in my tired legs, I looked pretty happy.

Whizzed down Upper Parliament Street -  was actually my 1000th mile of 2011 and felt good but tough... the quad muscles in my upper legs seemed to be quivering by themselves and almost ready to go on strike. Scary. Mile 26 was helped by the crowds cheering me on, my name on my shirt was a huge help. Turned the corner at 26 miles, 365 yards to go and gave it everything I had left, full sprint like it was for the Olympic gold medal.

Great feeling to cross the line. Finished 26.2 long miles in 3 hours 48 minutes 30 seconds. Very very happy.

Not too stiff. Even managed another 2 miles walking for breakfast, before finally ending up in the pub for a well deserved drink, putting faces to online friends too.

The weird thing to me was how good natured & friendly the entire day was. I usually run in complete tunnel vision mode.. Headphones on, picking off runners ahead of me.. Very aggressive & competitive, one aim, to finish & fast. This was completely different.. I was so relaxed, chatted to loads of people whilst running. With my name on my shirt, so many shouts and comments, my arms were tired from waving or thumbs up what felt like hundreds of times.. Ditto my cheeks from smiling and grinning so much to people. Alan & the RunLiverpool organisers did a great job putting the event on.

Big thanks must go to my rather large support team.... people at the gym, specifically Liam, Gill and especially Cath for her classes & personal training, Richard and the Marathon workshop team, Rebecca my chiropractor and Jill my physio.. and of course Mrs FRC for all her help, running and generally putting up with me for months just talking about running. It was just a wonderful day, everything I'd worked for coming off nearly perfectly and having an amazing experience at the same time.

Is this the last post of the Fit Running Cat? For this year likely. Will I do another marathon? Probably one or two next year... but that's another time, another post. If this post convinces someone else to do a marathon (especially Liverpool!) then my job is done.

Day before

The big day approaches

Scary.

Im so well prepared , what could go wrong? We will see!

It's going to be wet, windy but still lots of fun.

First thing finish, then concentrate on time if possible, doing anything sub 4 hrs would be fantastic for a first marathon.

Running for charity - Checkem Lads

Last few days now before the big event, officially running for charity now, testicular cancer awareness CheckemLads.

Really good cause, getting men of all ages to check for lumps and increase awareness. Check regularly and 90% will be curable. Simple message - Check Em Lads!

CheckemLads website is here

Phil's story is here

Details about Testicular cancer here

Week 17 Rest of week

After successful long run, last big one of training, rest of week was mostly rest.
Day 3 Slow football, not a great game.

Day 4 8.5 mile run with Mrs FRC along the sea front.

Day 6 Met up with another RW forum member to do the 13 miles of Wirral side.. unfortunately he pulled up injured around 8-9 miles.
On the other hand, I still had a hard boxing circuit to go to.. Scott put on a great class.. circuit for 40-45 minutes, lots of hard  things including a really good one, on your back with slippy matt underneath, pulling yourself across the room via rope attached across the other side of the room. Cool!
Then 30 minutes pads work , jogging, jabs, and all sorts.. Really good class.

Mileage and training going really well,... stand a very good chance of getting to 1000 miles now sometime during the marathon I think. WOW. Awesome thought - 24-25 miles in hitting that number since Jan 1st. Massive achievement for me, in previous years, I might do 8-10 miles a week if bothered.

Week 17 Day 2 Longest Run Ever

okay, day 1 was really a rest day, 45 minute body conditioning class was only 30 minutes due to trainee instructors not knowing enough, hardly got a sweat on, kit didn't even need washing, just airing.

Had booked the next day off for long run since unable to fit it in Saturday, had a bit of a lie in instead of original plan of going out for 9.30am start as on the day.

Main thing was to get my longest training run in, roughly aiming for 22-23 miles., wearing preferred kit, using same gel bloks, and no music as on the day.

Things went very well, made a few changes to my route so hills at 11 and 14 miles as at the marathon to make it a little harder, instead of stopping around 22 miles added an extra loop near home so ended up doing 23 miles in 3hr 19minutes.
Perfect timing, sub 9 minute miles all the way apart from one hard hilly section where I fell over here and grazed my knee & hand, banged my wrist too with the hard plastic strap of my garmin watch. Not too bad though.. But times were good, nicely in the range of 8m20-8m50s which is great with the hills and resistance along the way, leaves me in a great place for Oct 9th.. Sub 4hrs is definitely on, just a matter of how much under I can go.

Run details here

http://connect.garmin.com/activity/116065983

Week 16 summary

Good week to rest a little after 45+ miles last week. Little bit less planned due to other half doing her first half marathon so worked around that. A little bit of week 16 will run into Week 17 to get my last big long run in before starting to taper off training. Phew. much needed.

Day 1 Horse riding + 5miles + body conditioning class.
Found that horse riding (trotting especially) really stretches out the hamstrings and calf muscles.. really helps me after a hard week so will carry this on. Some jogging around the riding to get there, and then back home to change for the gym and a favourite class.

Day 2 Running .. 11 miles hard, lots of hills, around birkenhead park, down to the docks.
Even made it down the witches steps at Bidston Hill.. whoo... very scary. Old steps going very steep down. supposedly used for covens etc, leading into a very overgrown forest. Actually a really good trail run and lots of fun.

My Race pack received finally. Number is 3908 I think (photo to follow), in the blue pen, 4-5 hours. Bo. I can go under 4hrs though but can't get into that pack at the start, can probably catch them up.

Day 3 Football at lunch, good game with lots of sprinting, no night time running.

Day 4 7.5 mile run early Friday morning. Managed to sort my garmin watch out also... too many runs logged and had used up the memory. Reset back to factory defaults and all fine now.

Day 5 6.5 mile run... a little tired + last workshop from Liverpool Marathon.
.. lots of good info about how to run the best race time wise (whether to do steady pace or negative split), final tips for diet and carb loading, and also how to run this mentally, getting into the zone and "flowing". .all very thought provoking... how do you get yourself in the perfect place, what do you think about at your best? Some people said nothing, some people said euphoria, I said tunnel vision/ looking at the person and things ahead - so concentrating on the task. Told I'm competitive. This I knew.

Nothing planned for sunday, with Mrs FRC doing the Warrington Half Marathon.Yay! Go! Mrs FRC.

Last 20miler long run planned for Wednesday, taking the day off at the moment.
Then I can rest a little, will 20-30% less each week till Oct 9th.

Week 15 day 3-7 and good news

Tough last few weeks, now recovered.. and a nice end to the week. 2 stone officially lost since November, lots of running, lots of hard effort but great result.


Thu Day 3 
Usual game of 5 a side football at lunchtime, reasonably okay. After previous day's hard run (see below), not 100% but not awful.
Evening, recovery run with Mrs FRC, 8.5m, comfortable easy pace. After feeling a bit sore in the legs, they actually now feel pretty good. Things seem to be recovering. A few aches but nothing major.

Sat Day 5
Rest day Friday... arranged Saturday to meet Judderman off rw forums to run the Wirral side of the marathon route. Garmin running watch playing up a little, so not 100% after the wet run Wednesday.. but usable.
Anyway, great meeting up, ended up doing 17 miles, 1 on way to meet, 13m together and then another 2.5miles  on way back to the gym. Nice breakfast & recovery afterwards in West Kirby at Cha Bar. Legs still feeling good.

Sun Day 6
A lie in.. rested legs so no heavy running this day. Even had the luxury of 9 hours in bed. Very slow jog to gym, then hard 1hr boxing circuit and jog back (3 miles total). Ended week with the nice news at the top, 2 stone lost, so in great shape for the marathon.

Week 15 day 1&2

Week 15
Tuesday Day 1
Still feel a bit out of it, managed 4.5 miles through the park & forest , but didn't feel right. Not comfortable and heart rate high. Finished off with a gym class body conditioning always pretty good mix.

Wednesday Day 2
After previous day and week with no run greater than 10 miles needed to snap out of a bit of a dip so forced myself to go out. Not easy.


Got a few aches and pains from last 2-3 weeks mileage, lower left hip is sore at times.. (piriformis is tight chiropractor said) but felt I had to get out and did 13-14 tough miles up the hills to heswall and back through arrowe park... , with aforementioned hip, hamstrings and calfs having a few twinges made sure to do various stretches every 20-30 minutes.

Opened the front door about 6.45pm to a bit of drizzle, then later on rain, pretty much for the entire 2 hours +. had my jacket and even running tights on. With the rain coming down, did get a bit wibbly. light going, rain coming down, cars whizzing past. After feeling great at the 20 mile bug run (only 10 days ago?), this felt anything but that.

Anyway, some music on, all on random.. this is what came up in a 15 minute period when at most wibbly part.

Sam Phillips - When You're Down.. (bit obscure but a great song)... key thing was the lyrics..

"I dont want to want so much but my dreams drag me on
pushing through rock clusters where I am, once again I close my eyes to see
when you're down, when you're down, you find out whats down there"

Led Zeppelin - Zashmir came on next.. just as hitting the second hills to Heswall, perked me up..
 and in middle of Heswall after the hills, Bruce Springsteen - Tougher Than the Rest (crud song, but chorus worked for me).
How weird is that for random. Damp but not defeated.

Fate or whatever you call it.. nothing is going to stop me from being there at start on October 9th !

Week 14 summary

okay, previous week took it out of me.

20 mile training run at almost marathon pace... plus 30 miles of other running. - result I'm pretty tired.A few aches and pains, just below knee sore (tibia?), hamstrings and calfs sore.. and hip still sore.

Last few days leave to take around the August bank holiday so some R&R planned, in my own style of course.

Tuesday Day 1
Horse riding 2 hrs - walked there, rather than ran to save legs.
Gym Class body conditioning 45 minutes + jog

Wednesday Day 2
Swimming 1hr/  Sports Massage later on (ouch!)
Running 5 miles through country park/ Gym Class 1hr core/ weights

Thursday Day 3 Football
Friday Day 4 Run - cut short 12-14 miles planned at 2 miles in... pain in my left quad.. stopped and did stretches and able to carry on and do 8 miles slowly.

Sunday Day 5 Medium length run 9 miles with some hills, plus boxing circuit class 1hr.

Definitely some issues building up so took this week lighter after previous week of 55 miles. Only managed 23-25 and some sore muscles. Gill worked on my quads (thighs), hamstrings and calves so trying to give these some rest.
Originally I planned to do a half marathon in September and maybe other races, but knocked these on the head.. road running is hard on knees and hips so leaving this mostly to just the Liverpool marathon in October.

Week 13 day 5 - 20 mile race/ run

Rested for 2 days before the 20 mile training run in Halewood Liverpool.

This was a timed official run by the same people who did the Delamere 10krace, only £5 so very cheap but well organised, water at 3-4 places and a gatorade at about 17 miles. Route was the old railway line Halewood to Aintree, now a forest nature reserve of sorts, 10 miles there and back

Nice bowl of pasta the night before + cheesy garlic bread...(hey works for me, don't knock it, its got me this far). Idea for me at least was to try as close as possible to marathon race conditions, equipment, sweets, hydration, etc, so try most things. Maybe not at full pace, but maybe 15-60 seconds off per mile.

I have a checklist of things before every run greater than 13 miles, like vaseline, running belt, tissues, jelly babies, clothes, things for eating/ drinking after. Currently 10-11 things on it. Now 13 :)

All fine. Forgot something major and obvious NOT on the list at this time.

Coming out of the Wallasey - Liverpool tunnel about 10-15 minutes away from home, realised I had forgotten my trusted Garmin GPS watch and heart rate strap I have used on every run. Not enough time to turn back.
This is a bit like having a car without a speedometer, you regularly check you are running the pace you want, maybe even beeped at you're running too slow or even too fast.

So a bit scary. Really did get a bit wibbly and anxious, but only for a few minutes. Ways around this and actually a good test of me/ my limits.

Running smoothly should be natural to me now with all the training, so good pace without pushing to the limit, comfortable heart rate, a bit like feeling the revs in a car at particular gears and guessing rough speed, and also using the time on my ipod every 4-5 miles, also asking anyone I passed to work out approx time per mile. Like they used to go in Olden Days. :)

Race went off at 10am, and got a decent pace going quickly, met someone with a garmin at 3-4 miles and found I was doing under 8 min miles so backed off a bit. Could still see them and 4-5 others maybe 250-400 metres ahead of me though. Very nice surroundings too, forest, old railway tunnels.

Half way, 10 miles done in 1hr 25-26 mins approx. Pretty much back on my pace. A few twinges from legs so stopped a couple of times and stretched quads & calves. Picked up pace, and got a nice speed going, gradually drew back in the 5-6 people I'd seen ahead for 7-8 miles... by 15 miles had caught up 3 of them, by 16 miles all of them and went past them.

Saw Mrs FRC at 18.5 miles giving out drinks to everyone but just after directed down the wrong route by a group of lads who switched a sign to go left not right... added on another .2 or .3 of a mile, maybe 1-2 minutes but luckily did link onto the course still.

Anyway, ended up doing the 20.2-3 odd miles in 2hrs 46m 50 seconds, so under 4 hours is looking good - remember this was fairly flat course and some big hills in Liverpool course.
Still meant I finished the second 10 miles in approx 1hr 20-21 so a negative split, faster for second half than first, something tough to do allegedly, so happy with that, I can tough it out and very competitive if someone to catch.

Refuelled with my now traditional chocolate shake (carbs & protein) and 500-1000 ml of water, and then got to West Kirby for porridge with fruit, lots of tea + water, poached eggs on toast. Job done - for now. October awaits, only 6 weeks to go now.

Week 13 Day 1-3

Day 3
Football, always a good test.

Later on, nice easy run to Wallasey and along the sea front. Very relaxing, but still a good 8 miles.

Tomorrow & Saturday are rest days before the 20 mile bug run.

Still,  have done 35 miles running in last 5 days before that so mileage is good.

Day 2
Trail run 9.5 miles, mixed terrain... All good for building stamina up. Tested new running belt out, and hand water bottle.

Lovely going through Bidston hills & forests, and around. Harder effort but nice surroundings make such a difference, you don't realise how far you have gone or how hard you push up hills and paths.

Good company too from Mrs FRC.  Needs to work on her breathing and warm up routine first 10-20 mins.. whatever the magic method is for her.

Day 1
Aimed to do 10 miles but ran out of time if also doing a class... probably a mistake.. felt rushed, should've just aimed for specific hill run and done that.
Managed to 9 miles to West Kirby not the route originally planned to Heswall, then back to gym for body conditioning class, but again rushed with a meeting later so cut short.

Hmm.. knees sore and hip too, so dosed with ibuprofen and hot bath. Need to be careful and avoid injury!

Week 12 day 7 end of week

Day off so a few things planned. Lots of time on my feet and a little bit of rest, races do seem to take it out of me in the 3-5 days after, even sore hips if have been banging feet down hard.

Ran to the gym for 9am (1.25miles there), 30minute hard circuit class with Mike pretty good, woke me up. Combat class with Cath at 9.30 also good. Shame I can't usually get to these.. pensioners getting all the good stuff. :)

Jog back home (another mile+), just enough time for light breakfast at home then jog out to stables for horse riding, 2.5 miles there.

2 hours in the midday sun, glorious and very good on my hamstrings. All along the way to West Kirby and back. Horses loved it too.

Walked back to Hoylake for some well deserved lunch small mixed grill with baked potato, plus a guinness..  (all good for iron I'm told) and pick some stuff up from the running shop.

End of Week 12 - only  7 weeks to go! EEK!.

Mileage per week still good, lots of running in the tank. Just learning to read your body and back off, not to run yourself literally into the ground with injuries training too hard.

Week 12 day 5+6

Day 6
Trail run 9m through Bidston woods again... really nice to do this.

2000 m rowing at gym. Tried bottle belt but not for me. Also problems with my carbohydrate tablets fizzing up 2-3 minutes after you drop them in and the bottle top opening.. not great so these probably wont be used at marathon... too messy?

Day 5
Felt tired so backed off a planned 14-15 mile LSR (Long slow run) , walked to west kirby instead so 10 miles.

Breakfast there, recharge a little. Walk back in time for the Liverpool match on TV.

Week 12 day 3

A fairly normal thursday, football at lunchtime, lots of sprinting, shuttle runs then a run in the evening after.

With the trail 10k the previous day, stretched the legs out a bit with a 7.5 mile easy run through Wallasey and along the seafront... perfect weather, sunsetting as we ran along.

Felt good in the day after but more tired into day 4.. that big surge of energy and feel good endorphins only lasts so long. Tired by day 4 so cancelled a medium run planned for day 5.

Week 12 day 1 & 2 - Delamere Forest 10k - Hardest race ever

Day 2 Only a 10k but wow, what a 10k. Literally the hardest run I've ever had to do.

Delamere Forest so a trail run... completely different to flat city 10k. I didn't realise this so even more of a test.

Also hills... little ones, okay, lots and big ones too almost 1km up twice. Steep up, then steep going down rocky paths at very fast speed.

Up one hill in 9 min mile pace, down the other side in 6m 45 pace... really pushed hard all the way. Mrs FRC also doing it.

I ended up doing the 10k in 48m 30"... supposedly I can knock off as much as 3-5 minutes off compared to a 10k flat... I haven't done one of these in 4-5 years - last one was 47m 40...so would show a huge improvement.

I can go a lot faster for longer now. 7-7.15 min miles or less are very possible so I could get close to 43-44 minutes - training is definitely paying off.

Mrs FRC finished in 1hr 8m 30s and was chuffed also, really tough race.

Nice medal and mug for doing it too.

Day 1
In view of the 10k race on Wednesdy, wanted to keep this day's efforts light so only 5 miles easy/ recovery through to ArrowePark with Mrs FRC.

Watched her heartrate to give us an idea if something topping out , or in terms of warm up.. very useful.

Checking it later on garmin website, seemed to be about 8-9 minutes light jogging so much less than you would expect.

5 miles some uphill and trail, stretching the legs out.

Body conditioning class after at 7pm, shorter than normal and good range of exercises. Weird effects though, we did some leg lifts lying on side, hip raises lying on you back... all fine, then standard press-up... couldn't do one... felt like my hips and bits in between were hollow... very weird sensation and unnerving.

Week 11 day 6+7

Day 7
With different weekend, finished the week off with a 1 hr boxing circuit class on monday. Usually can't get to this class so interested to try it. Pretty good, but nothing I can't handle. Fair bit of boxing, and arms heavy by the end.

Another week down, one less to go, now 8 weeks and counting.

Achieved my first run greater than 20 miles this week so major achievement.


More than 40 miles run this week, including my 700th of the year, everything going well.

A few aches and pains, left hip and calves a bit tight but hey.. no pain no gain.

Day 6
Marathon Workshop on saturday and working sunday so less time than normal, no circuit class possible.

However managed to get a run in with Mrs FRC later on, a warm up 4 miles, split up then some 1/2 intervals x4, meet up again for 3 miles, then 6 x 1/4 mile intervals.. super fast at the end. Sub 6 minute mile I found later on.

Liverpool Marathon doesn't have any sports drinks -  only water and a gel at 17/18 miles. Picked up some isostar tablets to try with future exercise sessions, replace a sports drink with just 2 tablets. Might work for the marathon. Also some Clif Blok shots... like little hard jellies with decent shot of carbs. More on these in future days.

Week 11 day 3+4 , 700 miles so far this year!

Day 4

Just to stretch the legs out after these week's efforts, slow recovery run with mrs FRC. 10.5 miles around upton, and Royden Park... with 3 miles to go, stuck our meal in the oven and carried on for another 3 miles.

Didn't realise till later that this included my 700th mile of the year - so far. Considering I might've only done 500ish last year... I'd done 500 by June, so another 200 miles in 6 weeks.. Phew!

Day3
Wasn't sure about how I would feel after my longest run the previous day.

I always looked forward to our works game of 5 a side, so tried my best, and actually not too bad. Someone didn't turn up so was actually 5 v 4 with me on the side with 4... so even more running to do. :)

Can easily burn 500-600 calories with all the sprints and shuttle runs so tough.

Week 11 day 1+ 2 Longest Run Ever (again)

Was aiming for a big run Wednesday so nothing too heavy Tuesday, certainly no running to keep the legs fresh.

Warmed up with a 45min spin class, good sweat, bit of rowing in between then body conditioning class after. All fine but did notice some pain in my hip still on a few exercises, a side lateral raise and a combined crunch. Will check with physio and chiropractor that it doesn't indicate something to worry about.

Day 2 Wednesday
With the aim of doing my first 20+ mile run, took the afternoon off, bit of pasta and garlic bread at lunch then a bit of a snooze.

Raining outside but no way I was not doing this. Running jacket on, a few quid for drinks and a bag of jelly babies.
I got nearly everything right (see later), good paced miles around 8m 30 or less, and powered on. Windy too in places, especially on West Kirby seafront  that looked so nice a week or two ago. Stopped for drinks 3 times and finished well in just under 3hrs for 20.7 miles... Really happy with that.

Full details of the run here. Click the splits tab to see more.

Hip a bit sore towards the end so very careful stretching 3-4 times over the 3+ hours out on my feet.. Need to careful not to jar something in training. Could trigger tendonitis again if not careful.

Discovered later that my bum back had rubbed me badly on my back...  Its not a running one, so definitely something I need to sort out. Pretty good apart from that. Answers on a postcard if you can translate what the tattoo says....

Week 10 day 6 end of week

Managed to do my regulation 30 miles again this week but differently.

9 miles around wednesday's race, 11 miles friday after a personal trainer sesssion, and 9 miles Sunday.

Checked out Bidston Hill Observatory today and the woods around.

Lovely run through the first wood past the observatory., then onto taylors wood, round both of them then back though the other side.

Wonderful views all round, including Liverpool skyline and lots of different terrain to cope with.

I never even knew there was a windmill there at the top

7 miles with 2 miles later on, some nice fast hills down to finish off.

Then the boxing circuit class after, really tough, great workout from Scott. Only found out later that I hit my maximum heart rate in this class, 198, which is definitely not 220 minus my age.

Week 10 day 4 PT session + run

Change of plan late on, just expected a long slow 10-13 mile run with Mrs FRC
My Personal trainer had a cancellation in the afternoon so was available at 5pm unexpectedly. Managed to just get there in time.

Really tough session, lots of kettle bells, rowing, bench press, lots of arm work - crunches & scissor kicks at the end just about finished my stomach muscles off.. hard.
 No pain no gain, if correct then I'm flying.

Then a short 15 min break and onto a 9 mile recovery run with Mrs FRC.
Not easy but found this comfortable with a drink 3 miles to go.

Tea cooking in the oven whilst we ran so finished the day off nicely.
I'm inside my BMI range right now..another 4-5 pounds to have lost 2 stone since November..

Week 10 day 1-3

Okay, planned to do the Wirral Seaside Run again this week so slight change of plan, lower the running around Wednesday.

Day 1
No running today, so something light.

Spin class, first I've done in 2-3 months.. fairly good, but could've done with more sprinting and hill climbs. Did get a good sweat on though right in the sunshine so not bad.

Then Cath's body conditioning class, good as always. Maxing the arms out this week.  Nice to see a few more men in the class, 4 counting me this week when usually on me and one other. Think they thought this would be easy and definitely not.


Day 2
3m/5k race on seaside at Moreton. Even took the afternoon off to rest a bit.

Managed 21m 5 secs but still couldn't find 10-20 seconds in the middle where I zoned out a bit. Something to work on. Mrs FRC also did the race in 28m 30s..

Did meet up with 2 friends from LJMU also doing the marathon so jog/ walked back with them the 3miles back.

Mrs FRC still energy to spare when we got to the car so added on another 3m jog so 9 miles in total.

Will work on my speed the next 4-8 weeks see if I can finally crack sub 21minutes.

Day 3
Football, no other running planned. Lots of energy - think I finally got the balance right.

Week 9 day 6 end of week

Circuit class as usual, great class by Liam... really good hard effort especially after yesterday's long 18 mile plus run.

Sadly his last Sunday circuit though... great shame. Not sure why there is a change in timetable now. BOOO!

Since January If I've not done a LSR (long slow run) on the Saturday then I'd usually do something before or around the circuit class.

This has given me a big boost in stamina, pushed myself a lot harder, but got great results.

Scott will be taking over, runs a good class, more towards boxing side than circuit so will see how it goes.

Did finally need a snooze in the afternoon, pretty good considering I didn't fall asleep yesterday with the effort.

In late afternoon, healthy tea. very colourful.

Week 9 Day 5 Long Run, longest ever

Rested all Friday, for long slow run early Saturday morning.

Aimed for 18 miles, with good chance of doing 20 or more for first time.

Made a list of things to remember the night before and promptly forgot some of these straight away when waking up. Doh!

So forgot jelly babies, sports gel to try that will be given out on the day.

Up at 6.30 for light breakfast. and getting ready at 8am. Meant to get out for 8.15 but didn't make it, only just 8.30am which was pushing it for time to meet Mrs FRC later on.

Much warmer than previous runs and could instantly tell the difference, harder effort but still okay.

In hindsight, either having a bottle with me or getting a drink at 3-4 miles would've been better. As it was, had to go up to 9 before stopping at Tesco for a much needed toilet break. Probably ate too late Friday night with the obvious side effect later on.

Running good though all sub 9 mins bar a little before Tescos.

Much replenished with a sports drink (35p ?) picked up some speed and got nicely around 8m 15-35 per mile, pretty much target pace for the marathon for me, but well within my range in reality (sub 7m45 for half marathon).

Ran out of time on doing more than 20 miles but finished 18.25 in 2hrs 40 minutes... comfortable and still more to come but definitely needed more water at 2-4 miles and 15 if carrying on.

Definitely a learning experience getting everything right, hydration, timing, kit, routine.
Almost there though.

Certainly got my recovery good though, Chocolate shake & 500 ml water within 2 minutes of finish.

Then porridge, tea, more water (1 litre), and finally poached eggs on toast. oh and more water.

Stretched legs out with a 2 mile walk about 90 minutes after finishing.

Week 9 day 1-3

Day 1

Nicely rested up, another days rest on Monday, plus a visit to the chiropractor. Some movement on my hips and the difference on my left leg, not major though.

Personal trainer session with Cath at 8.30am, so up for a early light breakfast at 6.30 and out at 8am. Okay did have a small coffee at 6.30... more on this later on in the week, caffeine and me is interesting.

Massive difference in energy levels to last week's session after resting for 2-3 days. Felt tired doing even 10.5-11 kmh on the treadmill last week just as a warmup but comfortably able to low speed interval at 10.5-11 kmh with higher speed interval of 13-16.5... and still chat too.

Good session with the new sandbag at the gym, lunges, squats, deadlifts.. then move onto weights, all on the arms.

A bit of rest then had a 2 hr horse ride/ beach hack booked... glorious weather, scorching hot.

Phenomenal. Cantering along the beach to West Kirby. My right hamstring was a bit tight but loosened up nicely with all the trotting on the horse.

The Wirral looked as good as I've seen it, 25 degrees heat, the sea right out, could've been Egypt. (see photo below).

Day 2

Relatives visiting so out for an early morning run at 6.30am, 6-7 miles.

Later on in the day, did the pumpfx weights class... again felt so much better than the week before.

On the other hand, some how managed to give myself small cuts on my fingers.. Weird, just doing a press up on a step. Looked down and a few bits of blood.

Day 3

Football at lunchtime, but nothing in the morning before it and well balanced days before that.

Loads of energy this time, back up to 550-600 calories rather than last weeks 400ish, able to run, sprint all over the place. Had some pasta and a coffee in the afternoon.

Evening, recovery run around 10 mile pace, 8.5 miles, quite comfortable... although heart rate up at 170-175 for the entire 90 minutes.

I'm definitely very caffeine sensitive! Seriously spikes my heart rate weight up for 4-10 hours.

Long run planned for Saturday morning, 18-20 miles. No coffee

Week 8 day 5 and 6

Rested for 2 days after pushing myself too hard this week.

Too many hard sessions , not enough easier or recovery based.

Day 5

Went for a slow recovery run with Mrs FRC through Arrow park , the woods and up to thingwall road. Really pleasant run , 9.5 miles mostly in forests and across farmers fields.

Lots of sleep after 2 days of walking round ness gardens and tatton park flower show.

Day 6 end of week
Walked to gym, no running then boxing circuit class. Good varied mix of running weights exercises and boxing.

Scott ran a great class.

Still managed 20 miles running this week and lots of other things, just have to learn from this and pushing hard on the important things and choose others around this.

Felt like I had been given kryptonite though on Thursday.

Another rest day tomorrow. Long run planned this week coming - maybe up to 20 miles even.

Week 8 day 1-3

Okay made some mistakes this week so a few lessons to be learned


Day 1
Horse riding with approx 5 miles of running around this. Fab ride on big Molly a huge horse... Very fast.

Then onto body conditioning class after. Was tired after 18 miles run at weekend and boot camp but recovering.

Day 2
Plan was to do a recovery run with Mrs frc or slow pace run then do the pump fx weights class after, skipping the boot camp circuit class.

Here was the mistake.

We split up on the run, I went faster, then doubled back to catch up again. Sub 8m 30 pace for 5-6 miles.

Then since we were in the vicinity went and did the boot camp anyway. Very high cardio fast big surge of energy used.
Managed to do the pump class but tired and not at full strength.

Day 3
Booked a pt session with Cath for 7.30am. In comparison to previous weeks literally not bounding out of bed.:)

Great pt session and some really nasty pyramid weights. Arms absolutely max ed out.

Still tired. Wore my Garmin with heart rate strap the whole session for the stats. Did okay.

Football at lunchtime too. Wore my heart rate monitor again to compare this game to one 2-3 weeks ago.

This showed 25-30% difference in terms of calories so 2 rest days planned. Back off a bit and aim for more next week.

Week 7 day 6 end of week

Day 6
Still recovering from 18 miles run yesterday, probably didn't drink enough fluids or refuel as much as actually needed.

Circuit class excellent as always but definitely slower and not 90-100% energy on certain stations. Right shoulder also a bit sore on things like a chest press, plank and army crawl.

Replenishment definitely something to work on, that extra sports drink, litre of water, toast, poached egg perhaps within 1-2 hours of long run. I'm borderline hypoglaecmic so also need to top up carefully.

Day 7
Booked in for a swedish massage, tired and a bit sore still on hips and now right shoulder.

Didn't fall asleep but very relaxing.

Still managed 37 miles running this week, mostly the long run Saturday and the medium fast one - nearly 30 miles combined..

Week 7 Day 5 Long run

Okay, had some pizza the night before.. (can't I have some fun? pleeassse) so thoroughly charged up for my long slow(-ish) run.

17-18 miles, 2hrs 50 including breaks and stretches. Felt like I had a fair bit more in my legs too.

Up at 7am for breakfast, snooze for an hour or so after, out finally just before 9am.

Start still not good though, high heart rate up at 180 bpm+ and tough to even get under 9m 30 s miles for first 5-6 miles - not something that usually happens to me, thought its happened twice now. So something to work at, maybe a different warm up routine? Might have a slight cold or chest infection holding me back possibly.

After that first 5 miles though, heart rate dropped significantly to 150 bpm or below and going along nicely sub 8m 20-30s miles.

Protein/ carb shake waiting at the end, nice bowl of porridge, a litre plus of water but then forgot to have something else and konked out, tired and had a snooze. Really needed to eat some toast, maybe poached eggs, a sports drink and even more fluids.

Suffered for this the day after too, hadn't got enough energy or carbs in whatever I ate today so glycogen levels low the day after.

Week 7 Day 2+3

Day 3

Personal trainer session with Cath at 7.30am approx... alarm set for 5.30am, quick breakfast then back to bed for 50 mins or so. Snoozed a bit so out a bit later so out of the house ~7am and gym by 7.15 ish.

According to Cath, doing a PHA Session this time?
Never heard of this before... Pheripheral Heart Action ... (more details see here)

Allegedly lets you train smarter, hard effort but in less time, working very hard pumping the blood alternating sets between upper and lower body resistance exercises then doing some cardio and back again to do another set.

So might be 20-30 reps bench press, 20-30 deadlifts, 20-30 weighted squats, then 5 minutes cardio with the aim to keep the heart rate up at the end then start another set. Could easily do this at home though, gym not needed.

Anyway, whatever it was.. PHArd!

Football at lunchtime later on, sun beating down, very tiring but good. Nice balanced game.

Used my garmin again but without the heart rate strap... estimated calories, 320... but with the heart rate strap a few weeks ago was 600+ calories... so proves that it does work.. heart rate shows your effort level far more acurately.

Tomorrow is a rest day before my long run of the week on Saturday. Knees a bit sore so definitely need a little rest.


Day 2
Something light after Tuesday's harder run, maybe.

30-35 mins of jogging plus some hill intervals, nice to go up Bidston Hill/ road a few times then fly back down. Approx 3 miles, different paces, but not at my maximum.

Back to the gym, 2-3 minutes to 6 just in time for a fast 30 minute circuit class.

5-6 work areas setup around the gym, 4 exercises on each, move from station to station every minute or so. Pretty good, nice and fast. Could really push since it was only a half hour class.

Positively whizzed up the army crawl section - 6 months of the Sunday class with Liam paying off maybe.

Week 7 Day 1 medium run and Tip of the Day!

Hip feels much better after some physio and massage from my physio (thanks Gill!)

Painful but good ultimately. Though it was nice having a home visit, laying in the garden, cats walking past and wanting a stroke. Sort of relaxing.

Also invested in a foam roller for a bit of self massage when needed.. almost an exercise using in itself doing a plank or reverse plank and pushing/ rolling the roller on legs etc. Ouch, painful.

Hip feels a lot better so tried the fairly hard Upton -> Heswall run and back, but at a slower pace - approx 10 miles and two long hills in the middle going up & up.

Didn't push the pace too hard but felt okay, warmed up and did those hip extension exercises after 2 miles.

Comfortable sub 9 min miles, most around 8m30s, 10.5 miles in about 1hr 30 minutes.

5-10 minute rest and then into Cath's body conditioning class. Mix of all sort of things as usual. Even a few kettle bell style exercises, squat into a press and similar.

Oh, important point to remember, protein/ carb drinks are milk based... Had one in my bag all day took a big swig before the class and it was starting to go off... not nice. Ugh.

Added this to my list of things to do before a run... along with vaseline and plasters, emergency jelly babies, etc..

Week 6 day 7 end of week + physio

End of Week 6, only managed to just do 20 miles running this week, admittedly doing a 5k race at maximum pace but have picked up a slight hip problem.

On the brighter side, Gill my physio came out and did a home visit.. which we were able to do in the garden, a bit of sun, nice pot of tea, just needed some cake and I'd be set for the afternoon.

Then onto the physio & massage on my sore hip... which led to a problem in my back and ribs being manipulated... then down to my tight calves and hamstrings. Ouch and ouch.

Pleasure and pain all in an hour session. :)

Sports Massage in the garden

Recommended.. (just need to remember cake the next time for the full Heaven and Hell affect).
http://www.outreachphysio.co.uk/

Week 6 day 5+6

Okay, definitely tired after this week's efforts, especially the Wirral Seaside run took it out of me even though it was only 5k.

My hip is sore too when seated for more than 20-30 minutes, little dull ache across the top so not aiming for 30 miles running this week, more a rest week, back off and concentrate next week.

Saturday
Marathon workshop on so a rest day, too tired to get up and go running at 5-6am as originally planned.. (was that ever wishful thinking).

Marathon Workshop very good again, but very few people there, 10-15 at most.. (not sure why?).

Good talks from Professor Greg Whyte about sports science side of things (he helped Eddie Izzard do 43 marathons in 51 days), someone about core & biomechanics (in some sense been doing this since November), someone about strengthening and conditioning (plus some exercises to try).

The last guy was interesting since he helps run a gym in Hoylake just down the road from me... may check this out. Very hard circuit & weight classes, also kettle bell classes.

Sunday

Medium 9.5 mile run, I've done this one lots of times before and have felt really good, but not today.

Maybe related to my hip and general state of my legs. Stats back this up, pushing heart rate really hard for first 5 miles, upto 180-185 bpm..  not comfortable running even with 2 breaks and stretches. Maybe a bit of flu or a cold? Not sure.
At West Kirby I did stop and do some dynamic stretches and some hip extensor ones, stats settle down to sub 160 bpm and faster miles.. weird. Note to me, hip extensor stretches after 1-2 miles ! :)

Circuit class after, tough as always with Liam. Even just the warm up of 5 punches, shuttle run, press up, shuttle run back to boxing pads, then 10 punches, run, 2 press ups, repeated right upto 50 punches and 10 press ups. Oh, and since there were 3 people there, so I had to do the warm up twice. Grrr. And Thats just the start. Nasty but good.

Hips definitely still sore so booked in for a a bit of massage/ physio tomorrow with Gill.

Week 6 day 3&4

Day 3
Finished up the 3mile run at 7.30pm, personal trainer session booked for 7.30am the next morning.

Up at 5.30am, out at 6.30am, jog to gym and on a treadmill by 7.10
A bit leggy but feeling ok, though the Wednesday race has tired me a bit I think.

Great session with Cath my trainer but tough. Definitely no prisoners !

Day 4
Definitely leggy after the Wirral Seaside run but had offered to play in an 11 a side football match (on astro turf thankfully).

Played in both halves, not too bad and able to run freely. LJMU team unlucky to loose 5-4... 3 dodgy referreeing decisions on their goals.

Rest day Saturday, Marathon workshop on in town... did plan to get up early and run but very tired.

My left hip is sore too, has been all week. This is the side my chiropractor has worked on, hopefully haven't jarred this.

Week 6 day 2 football and 5k race

Chiropodist in the morning, getting my feet and a few blisters seen to. Lots of good advice, taking care of my feet, maybe using vaseline on my feet before a run? New one on me.
Will be seeing the chiropodist a few times before October I'm sure.

5 a side football at lunch, good game, and always sunny/ warm at 12 ish so tiring. Actually was 4 a side so more tiring. Not a huge amount of energy last after this.. felt very leggy.

Wanted to do a few 5k & 10k races and one half marathon before the  October Marathon. The Wirral Seaside 3m was on today, probably not a good idea to do it with tired legs but gave it my best shot.

Race started at 7pm and was raining at 6.30pm already.. light drizzle so cooler, but fairly wet.

Did spot my PT Cath just before the start a little bit ahead of me and kept her in sight pretty much to the end when my race number blew off costing me a few seconds.. just getting ready to sprint too. Honest !

Don't know my time yet but probably a personal best, maybe a fraction over 21 minutes.

Went a lot faster than expected though. heart rate at 90-95% of max, at least 2 of the 3 miles at sub 7 min pace. Phew. Fast for me since I usually do distance not speed.

Reward, okay, shoot me, I was knackered after and got some chips on the way home.
Next time, I'll have a rest day on the day of the 5k and see if I can get under 21 minutes. I'm sure with a couple of interval sessions (400/ 800/1200/ 1600m at 6-7 min mile pace) I can get close.

Week 6 day 1 horse riding/ run/ class

Busy day planned, always aim to do Cath my PT's body conditioning class at 7pm since it helped my half marathon training so much but was booked to do horse riding at 5pm with 4-5 miles running to get there & back in time.

Hot stuffy day so very humid.  Horses, always good. Though didn't get to ride Bea as expected (she is beautiful though, see photo below).. should be next time. Even the horses were moaning a bit about the heat, and still some flies around biting them.

The run back though, not nice. I really hope the weather blows out a bit before my planned 3m race wednesday.. [EDIT, rained 9pm, much cooler]

Cath's class good as always. She even sneaked a few exercises in she'd tried on me the week before... so I'm a guinea pig. Squeak! LOL.

Week 5 day 6 end of week

No run longer than 11 miles planned this week and had already done 20-25 miles so got some shorter speed / interval work in around a boxing circuit class.

Hot outside too so tough with a hill in the middle of  5 x 1 mile as fast as possible , then 1 min rest. Good times around 7 - 7.30 min miles, 8.15 on the hill.

Boxing circuit different since we had Scott (another scott), lot more punching, pads work, shuttle runs all sorts.. pretty hard already, and even harder for me since I was doing it on the back of 6 tough miles before hand. Great class. Arms sore after.

20 mins rest then finished off at home with another 3 x 1 miles, similar pace to finish me off for the day & wek for a well earned breakfast.

End of Week 5, 30+ miles run a week, plus cross training of 4-5 hours every week.

Have actually done 167 miles in 5 weeks since I've done 31-35 miles in reality.

Hmm.. a blister on my right foot though so going to the chiropodist to get everything tidied up.

Week 5 day 4 pt session & 10m slow run after

Call me mad running cat.

Session booked with Cath my personal trainer at 5pm and then planned a long slow run with Mrs FRC soon after.

Pt session really hard , dripping with sweat after and some nasty exercises, kettle bells returned and really work you hard. Also canoeing with bar with no weight, odd but tough.

The hardest exercise though by far was interval training on a rowing machine. Normal pace 33-36 strokes per minute then a slow pace of 15-20 so the machine resisted you at top of each stoke. Only 6 x 1 minute fast/slow but legs & both shaking after. A bit of refuelling & 30 minute break then 10.5 mile long slow run, around 10.30 min miles but comfortably on low heart rate range less than 140 bpm.

Stretches every 2-3 miles but even so tough on my feet hence the picture. Ice needed regularly to sooth them.

Rest day tomorrow.

Week 5 day 3 - 500 miles running since Jan 1st

Okay some good exercise today and something achieved too.

Great game of football at lunchtime, actually wore my Garmin gps watch & hr strap so knew how many calories & distance run.

For an hour, kept running for 50-55 mins and covered 3 miles approx 600 calories so lots of sprints, stop/ start.

See graphic below.. might not be Steven Gerrard but still got around the pitch.
Garmin Stats click here

In the evening, 8.5 mile recovery run with Mrs FRC, trying to keep my heart rate low in zone 3 so under 145-150 bpm so exercising but not pushing as hard as I tend to do even on long runs so far.

Whilst out ran my 500th mile of the year. Big achievement for me, never done this before.
In the past, I might do 5-10 miles a week plus football and a spin class - could even do a half marathon on this - now doing now more classes + 30 miles a week - and more miles to come.

In the next few days I will have run 150 miles in 5 weeks.
and probably 500 before I do the marathon in the next 10-12 weeks

Run on the sea front was lovely, nice weather, bit of a wind at the end, sand blowing in our faces though.

All fine, apart from the new running shoes I had on... breathable fabric is good, but when running in sand... the sand goes straight into the shoe.. had about a sandcastle in there after 2 minutes on the actual beach.

Photos to follow

Article - Are you Fit to Run?

Really good article at Runners World, Are you Fit to Run - and how to proof yourself from injury.

6 simple competency tests to assses your strength, flexibility and balance to avoid injury and help you run better and safer.

The lower you score, higher chance you have getting an injury later on.

http://www.runnersworld.co.uk/general/are-you-fit-to-run/6888.html


Not surprisingly lunges & squats are included.
Why am I not shocked... and what have been doing lots of since Nov/ December last year...

Week 5 day 1 personal trainer session , day 2 classes

Beginning of week 5 and still feeling pretty good.

Day 1

Up at 6am for breakfast, session booked with my personal trainer Cath at 7.45am.
Out of house 650, jog to gym , drop my bag off and out for a quick 4 mile run to warm up.

Personal trainer session
No idea what those gym balls with the handles on are called but they're good.

Then lots of squats. LOADS. Wonder how many I've done since last December? 1000s probably.

Various squats with weight to my chest, or a side squat finishing punching the weight into a press at the end.

A lot more arm work this week, flys on the bench, various weights, press ups and then using the cable machine archer style in a lunge facing away from and towards the weights.

All tough but really good session. Arms sore by the end.

Day 2

30 minute boot camp / circuit class to warm up - got a good sweat on. Good mix of things by Scott, burpees, press ups, mountain running, plank.

Then a 1hr weights resistance pumpfx class after..
Find both this and the body conditioning classes on Tuesday have really helped me overall, better core, stronger legs for definite but everywhere else too.
Good hard class today too.

Week 4 day 7 Rest Day & Chiropractor Session

A rest day so nothing planned exercise wise after 2 hard days.

Did have a session at the chiropractors booked though.

Have had 4-5 sessions with Rebecca from Liverpool Chiropractic Care in Crosby since early May.

Within 2 minutes of my first visit, Rebecca was able to diagnose the reason for the long term tendonitis in my heel - my left left was shorter than my right by approx 1.5cm due to the left hip having rolled up slightly.
Since then she has worked on my hip, manipulating it a bit, plus some light  massage on my heel, hamstrings and calf as they adjusted. Not complicated or painful.

I've sorted out a few things in my environment like my office chair and exercising my achilles with stretches on stairs or using a tennis ball (which I did already when I remembered). Lots of iceing on my ankle anyway since it injured till about May 20th.

I do loads of stretches now whilst out running too. Every 3-4 miles on a long run.

2 weeks ago my heel was out by only 2-3 mm - yesterday she found that everything had balanced up and there was no discrepancy.

So very soon, hopefully the problems will clear completely.

Anyone with an annoying  long term injury sports or otherwise, that odd niggle that won't clear and unsure why, I'd recommend trying a chiropractor. Physio helps improve things a lot for some time but doesn't solve the underlying problem always.
I'm still going to need lots of physio/ massage anyway over the next 3 months and beyond.

There is always London, New York etc

Anyway end of week 4 of training , managed to stick to doing 30 miles or more again and in best shape overall I have been for ages, maybe ever.

Week 4 day 6 circuit class & short run

Feel pretty good after the long run yesterday. No major running planned today .
Just a boxing circuit class . Yeah right.
Still think this is the hardest class of the week at the gym. 15-20 different exercises , 1m 15s on each then onto the next one without hardly a break. Then second run through faster at 30s. Twists & crunches to finish.
Sweat dripping off me usually, gasping at times really tough... But you know you have put the effort in.
Unplanned but then did 3 miles run  very slow to see affect on heart rate with the new garmin watch. Very humid so tougher than expected -  10 min miles approx 70% heart rate.
Rest day Monday.

Week 4 day 5 long run & strange symbols

Slept through the 7am alarm so woke up late about 7.45 and had to quickly chuck 2 crumpets down for breakfast . Not easy. Short snooze for 30 mins then got ready and out, kit all laid out waiting.

Had a new garmin GPS watch to try out (a 405cx from Amazon, more later) so wasted a little bit of time getting this setup and the way I want it. Has a heart rate monitor strap when you want to use it to show if you're running comfortably (not often for me) or too hard (often supposedly!).
Run was good a bit tired but okay, need to start running consistent speed which I roughly managed about 8.30 min miles for most of these. More details of these later.
5-6 stops for stretches (calf/ hamstring and dynamic one), route was from Moreton to far side of Heswall by the Devon Doorway pub (jelly babies here) then from there to West Kirby (stopping for a Ribena), then onto the stables at Meouls to meet Mrs FRC who was riding.


In total about 15.5-16 miles.Total time out about 2hrs 35m, running time 2hrs 15.

Protein/ carb shake, water and a change waiting for me, then off to West Kirby for a bowl of porridge at Sweet Pea. I would usually go for the full breakfast but resisting the temptation at the moment... Its not what my body needs after a long run. Nice tea pot though I wish it was real.

Usually a few hours after a long run & breakfast I can crash out and have a snooze but not today. Drank more water and another sports drink and seemed to be able to get through it.. Avoiding going hypo maybe if thats what it is.. lack of glycogen making me tired because food too late or not enough?
The strange symbols? somehow managed to get some nasty chaffing/ allergy on my lower back from shorts... not sure how but looked red livid & was really sore till I took an anti histamine.
Ouch. Note photo edited to protect the innocent ! :)

Week 4 day 4 Rest day

Good nights sleep was clearly needed so feeling much better.

More of the same planned tonight with some pasta then up early to force down some breakfast.

I used to like breakfast as well...

Week 4 day 3 Feeling tired..

Definitely feeling tired today so glad I've taken a rest day.

I used to be borderline hypoglcaemic 15+ years ago, so could faint/ pass out if I hadn't eaten at the right time or skipped breakfast too late.

Doesn't tend to affect me now, I tend to eat at right times or have snacks (fruit, cereal bar, biscuits, cake even) with me.

Checking if my hand is shaking is a pretty good rule of thumb. Its shaking currently.

Probably didn't get enough sleep last night either.. (ok, I'm bad)...

Had some pasta at lunchtime but don't feel like its made much difference yet.

Getting a good night's sleep and resting more.

Still aiming for a run on Saturday but may decide to take it at a slower pace to adjust.