I am back....

It seems ages since I last blogged and I suppose it is. Actually it is only two Sundays.

I suppose I really don’t have much to report on myself. Training is going well. I am continually building my mileage and I used my holiday week in Spain to start running twice a day.... why start on holiday I hear you ask? Well simple really. I didn’t want to do long runs on holiday and therefore the option of two short runs worked well. I did a couple of 9 mile morning runs along the beach with Niandi, but on the whole I ran between 3-5 miles twice a day at an easy pace.

This worked really well. It meant I got extra sleep (we needed it). It also meant that I spent my time with Mum, the boy and Niandi. It was nice to kick back and take the pressure away from the need to run and train. As you can imagine, the lack of running was replaced with pool time, beach time, eating, drinking and basically late nights. So, now both Niandi and I need a holiday....

This week I have got back into hard training with a tough week. I have done long runs, tempo runs, short recovery runs, trail and road. One run in particular that went really well was a 12 mile run over a very tough undulating route with 3 climbs. I ran hard and went to max HR on all 3 hills covering the 12 miles in 1:23. It wasn’t the time that mattered but the fact I couldn’t have gone much harder over that terrain. The next day I could feel it so I was happy with my effort. Today, Sunday I ran 20 miles trail at 8min miles. It was one of those runs that when I went out I could have turned back after 4 miles, but I put my head down and pushed on. In the end it turned out to be a good end to a very tough week.

Niandi arrives in the UK tonight for 3 weeks which is great. We are going to train together and be specific for our run at the 100km de Millau in September. But first we have a massive week planned for the 23^rd August. Our plan is to run 180km in the Lake District over 4 days carrying all our kit, including tent and being self sufficient. Tentative plans are between a marathon and 35 miles per day and we will circumnavigate the whole of the Lakes taking in over 22,000 feet of very rough and tough wild terrain. It is going to be great fun. I hope the weather is kind.

After our 4^th day we will have two easy days and then run a road marathon on the Sunday in Fleetwood. Obviously we will just be running and not racing!

Clients have been racing and in particular Julie, Nick and Richard. Julie PB’d once again over a 5 mile circuit to get a 37 min time. Nick did sub 10 (9:54) at Ironman Roth and Richard Fluck knocked 10 mn off his half marathon time in his build up for Venice. I am always pleased with clients PB ing but Richard in particular provides great satisfaction. He is really committed to his run targets and work and family sometimes make his task difficult. It was only 4 weeks ago when he was completely fed up and un motivated. By removing targets and just getting him running, he got the LOVE back. The results are obvious with a 1:52 – brilliant!

Thoughts on running

It’s a late blog and I apologize. Having said that, I never said I would do a weekly blog.... however, it would appear that once you get in the habit of posting on a Sunday night, everyone expects it!

Last Sunday was Paris Marathon and for me the bulk of this last week has been taken up with recovery. I didn’t run for five days as my legs were quite literally trashed. A completely different type of trashed in comparison to when I ran the 50 mile EcoTrail. Post the Ultra my legs were weary and lifeless. With a few easy runs, two massages and some well planned speed work they came back to life with new vigour as my PB at Paris shows. But post Paris my legs hurt!! The type of hurt that you know has caused damage. I knew I needed to ease back, sit down, relax and accept that if I wanted to run London Marathon on the 25^th April I had to do nothing. Sometimes the best training really id rest. If you think logically, London was two weeks after Paris, so, I couldn’t get fitter. All I would do with training is basically add to the fatigue that was already in my body.

On Saturday I felt refreshed. Five days rest and my legs felt normal. I went out for an easy 5 mile trail run. It took about two miles to get the ‘feel’ back. My ITB was still a little tight causing some pulling around the knee and my Quads, although recovered still had some tenderness. Sunday was a different day. My legs were back and my morning 6 mile trail was followed with a 10k in the evening on the road with a little pace added. The rest had paid off.

Yesterday, Monday , was my massage day. To be honest I was looking forward to the massage. I needed Mark to get deep in my quads, hamstrings, ITB and freshen me up for Sunday and VLM. Needless to say it was a bloody painful hour on the table. I always leave feeling jelly legged and dehydrated, Monday was no exception. I ran in the evening, another 5 mile trail with 6:30 tempo added. Mark had done a great job.

So the week ahead has the UK’s biggest marathon and of course, one of the biggest Marathons in the world. I think 2010 will be a significant year for London as I strongly feel that Virgin will add a new dimension to the race. Also we are in the build up for the Olympics. It is an important time for all involved. I will be running, at the moment I am undecided on my strategy. I achieved my target at Paris and to try and do that again within two weeks is probably optimistic. However, my planned trip to South Africa to run Comrades Ultra on Mat 30^th now looks in doubt due to finances, so, I am tempted to give London a blast and see what happens.... I will no more on Thursday/ Friday when I can ascertain how my legs feel.

Taking part in London is Laura Mackay who has really trained hard for this event. She has been a super client to train as she has quite religiously gone out and done the sessions. She has moaned, called me cruel but she has done them. Laura will reap the benefits of that training come Sunday. Best of luck Laura!

Post Paris Richard Fluck has had to analyze his race and break it apart. Although he once again ran another PB he missed his sub 4 target by an agonising 6 seconds.... 6 seconds I know!! It’s tough. How did you rationalize six seconds in an event that takes 240 minutes or more importantly 14,400 seconds. I know as does Richard that those six seconds are nothing.... certainly nothing in terms of the whole event BUT when you need those six seconds to achieve a time, they can be a world away. As Richard recovers post Paris we now look forward and plan to a new PB. This time that time will be 3:59 and something seconds... In actual fact, do not be surprised if we have a 3:57 or 3:58. Richard is more than capeable.

You may have read this quote before, it is a favourite of mine and I like to use it for myself, my coaching clients and basically as a motivational quote. Remember that running enhances your life. It is such a positive addition to your lifestyle and for all those couch potatoes who think you are mad, copy and paste this and send it to them:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, tat the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Remember though that running is an enhancement of your life. You need to keep it in perspective and you need to balance it. As a runner your sport is a past time, a hobby or an escape. Don’t loose sight of this. I am always keen to bring out the best in all my coaching clients but that is done bearing in mind what other commitments you or they have. Compromise is required on both sides. Sometimes you will need to run at an awkward time, you may need to run long, you may need to run twice a day. If that is the case keep sight of this and make sure that you give the time back to those you love and care about.

Time for inspiration!

Niandi has a very good friend in Paris called ‘Didier’. Didier has just returned from his 16^th Marathon des Sables. For those who do not know, the ‘MDS’ is a six day foot race in the Sahara covering appx 156 miles in scorching heat carrying all your own kit in a rucksack. The only provisions supplied by the organization are a tent for the night (shared) and a water allowance. Stunning you think.... 16 editions of the MDS!! WOW. What is extra special is Didier is blind..... I get goose bumps just writing about him. I can’t imagine the frustration, the suffering and the commitment required to do sport at this level and without sight. Look at the photo below. This is an image taken from this years MDS. Apparently his feet were in a mess but he continued to the end; awesome.

Didier embraces life and he manages his disability by running. He has completed endless events. The list is too long to even mention. Hundreds of marathons, endless Ultras... he was even at The EcoTrail doing the 80km before heading out to the Sahara. In the coming weeks I am going to interview him and I will add an MP3 to the blog so that you can all hear from this amazing guy.

So, why mention Didier?

Well what I want to emphasize is the importance of taking part. Didier will never be the quickest because of his lack of sight. In actual fact, he has more reasons NOT to run.... Lets face it, if you couldn’t see would you want to run?

No, Didier runs for the love, the taking part, the passion and the enhancement it brings to his life. Without running, Didier would not be whole.

So, if you are ever in doubt WHY you run, think of Didier and think; WHY NOT!

Paris Marathon, April 11th, 2010

Paris Marathon. One of my favourites and my 4th outing on a course that weaves its way around this beautiful city. This in many respects was a low key event for 'runwild runfree' with just 3 coaching clients coming over for the race. Should have been more but that 'running injury' cropped up and it unfortunately spoilt a few plans.

For those of you who don't know.

The race starts on the Champs Elysee and then heads out of the city running past the Place de la Concorde, The Louvre, The Hotel de Ville, Bastille and then heads out of Paris into a park area before re tracing into the city to join the Seine running past Notre Dame, Musse D'Orsay, the Eiffel Tower and then finally by passing Longchamp race course via the Bois de Boulogne before finishing on the reverse side of the 'Arc'. It really is a beautiful race.

Of course one of the benefits of a race in Paris is that you can enjoy some great food - we did! The weather came good on Saturday and apparently it would appear that the weather also came good in the UK. However, given the choice I would still rather be in Paris! sorry folks. Race morning was a little dull to start with a wind. We arrived on the Champs Elysee at 7:45 with an hour to race start. We quickly dived into 'Chez Clement' and made an espresso last 45 min so that we didn't have to stand in the chilly wind.

Leaving the cafe, we said our goodbyes and wished each other luck. I was going to the sub 3 hr pen. Cat Archer was in sub 3:30. Julie Deadman in sub 3:45 and Richard Fluck in sub 4. You have to remember that the field is only a little smaller than London. If I remember correctly, some 35,000 were toeing the line.

So the race!

Obviously I can give you an insight into my race and an overview of the other guys. With luck, Cat, Richard or Julie may offer a different perspective.

I had a great start. By the end of the Champs Elysee I was running at my pace and felt comfortable. I was running 6:30's to go for a new PB. I was a little nervous about the challenge ahead as only 3 weeks earlier I had 'trashed' my legs at the 80km EcoTrail de Paris. However, over the last three weeks I had rested, got massages, reduced my training volume and upped the speed. I felt fresh BUT it would all depend how the legs handled the final 10k?

I went through 5k in 20:44 and 10k in 41:27 - perfect. Pacing was even and I was feeling really good. I had little congestion to contend with and the weather was sunny, appx 15 degrees with a wind. At 15k I went through in 01:01:49. My pacing was spot on. I was feeling relaxed and comfortable. I took a few sips of water every 5k but my main fuel/energy came from an SIS 'Go' gel every 30 min.

The half marathon marker was coming and I was keen to go through here in 1:25 as deep down I was looking for a sub 2:50 PB (optimistic!?). The timing mats came and I went through in 01:26:16. It was good. I was worried. I was feeling good and to be honest, today, that was my pace. I doubt I could have gone faster with enough gas left for the second half. I was now on my favourite part of the course as you drop to the banks of the Seine. In-front Notre Dame with the Eiffel Tower tempting you in the distance. On this stretch you have to navigate some long tunnels. I lost gps signal several times and when I finally got a signal back my Garmin was confused. I was running on feel and cadence count anyway so I was not worried. 25k in 01:42:13 and then 30k (in front of the Eiffel Tower) in 2:02:48. I was bang on consistent. Basically running 5k's in just over 20 mins.

At this point you are at 18 miles and it is quite funny how the wall appears for so many. Runners started to drop with cramp and just general fatigue. I could now feel my legs but this run was all about having a go...if I blew up, I blew up. To be honest, aerobically I was absolutely fine. If I had a problem it would be my legs! 35k 02:23:40. Another 20 min 5k. In the Bois de Boulogne with 4 k to go the legs started to scream. I pushed on, my mid was playing tricks. You know how it is; 'go on, have a walk, you've deserved it'. I blocked the devil out and pushed on. I had slowed, not drastically, but I had slowed. I was now around 7 min miles. It was tough but as long as I didn't give in I would be fine and PB. I entered the finish and upped the pace to sprint in (felt like sprinting anyway) for 02:53:55. Really pleased. It was a 2 min PB over last year and all in all a really pleasing race. I was happy with my form and I feel it was a real confidence boost to go sub 2:50 at Venice later in the year. My plan is to be more specific and more focussed on 'one' marathon for that race. I am sure with a specific approach I can improve and improve. BUT I love racing and I love challenges, so, I am not going to get too focussed just yet!!

So the other guys? Cat finished with a PB 3:22:37 having enjoyed a really great day out on a beautiful course. Cat also had run the 80km EcoTrail de Paris so a great result. However<>

Finally Julie Deadman (Miss PB girl) had one of those days that anyone would want to forget. In great form and running well within PB pace she was tripped at midway. Her race then fell apart. Liz Yelling knows all about this so perspective is needed. Anyway, Julie had a bad day. She now needs to pick herself up, sort out any potential injury and come back with a PB later in the year. You can do it Julie, you know you can and importantly so do all your friends.

Next on the calendar is London Marathon in just 2 weeks.... mmmm how will my legs feel?

Happy Easter

This last week has been another quiet week. With Paris just seven days away now, my priority has seen been on recovery and getting myself ready for the race ahead. My mileage for the last 7 days has been just 51 miles. Funny when you think that only two weeks ago I did that in one day! Paris is a race that I love. Of course I know the roads well and have raced this course several times before, but I know consider this course my 'home' course. Niandi's apartment is almost 'on the course' and so therefore it always has that special appeal.

Last year I raced 3 weeks after EcoTrail and PB'd with a 2:55. This year I hope to do the same.... it is not going to be easy. Running hard presents a whole series of different problems in comparison to running long. For Ultra one must be patient. It is an event that can last hour upon hour and therefore many different aspects come in to play. For the marathon though, one needs an approach of patience at the start but then ultimately you just have to get on with it and race.

As I have aways said, even pace produces the best results and I am therefore going to try an push along at 6:30's. I am unsure at this stage if my legs and aerobic system will be able to maintain this.

I have done several test runs over the the last 2 weeks and on the whole the indications have been good. Yesterday (Sunday) I ran just over 8 miles in 52 min broken down as: 1 mile warm up, 2 miles at 6min pace, 1 mile recovery, 1 mile 6 min pace, 1 mile recovery, 1 mile 6 min pace and then a run down. This session went really well. The 6 min miles were manageable and relatively comfortable so when you think I can run 30 secs slower per mile for the marathon, all I need to do is grit my teeth and hold on. I am convinced that providing my legs don't fail due to fatigue this is possible. What is the worse that can happen? Every now and again you have to lay it on the line and be prepared to hurt yourself. I have run 8 marathons in 2010 already, so another one at a comfortable 3:15 pace won't achieve anything other than 'another marathon'.

Heading out to Paris for the race are 'runwild runfree' clients Richard Fluck, Julie Deadman and Cat Archer. All three have been working really hard over the first 3 months towards this race. Julie Deadman has PB'd twice this year over 10k and half marathon, Cat was first lady at the London Ultra and got a 3rd place in category at the 80km EcoTrail de Paris, so Paris may very well be a really good race for her. Richard also set some new personal records at the 'Kilomathon' going through the half marathon distance some 7 mins quicker t

han his previous time. Richard is going for a PB at Paris so I hope you will all get behind everyone and wish them well for the coming challenge.

April 11th also sees Richard Whitehead looking to set a new World Record at Rotterdam. Pretty sure that everyone who reads this blog and who knows you are passing on some serious best wishes for your coming race. I have seen you racing and training over this last few months and buddy you really deserve the plaudits. You are quite an inspiration.

Promotion

I was contacted recently by 'Audiofuel' - http://www.audiofuel.co.uk

Clare from Audifuel asked me if I would help promote the music that they provide via my Newsletter. Of course I am always keen to cross promote as this also helps to push the runwild runfree name. However, I must believe in what I am promoting. To be honest, I was initially cynical of the Audiofuel concept as I thought it would be just generic dull music for running; NOT SO!

I am really impressed with what I have listened to. I have been using a 2 hour track that is 'high intensity'. It includes a seemless 2 hour piece of music that is designed around BPM (beats per min). This does not relate to Heart Rate but to foot strike. It starts at 160 bpm and builds. You can either have the music with 'voice over' or without. Actually, I quite enjoyed the voice over. Every now and again you hear a coach talking to you, he reminds you of your foot strike, breathing, pace and run strategy. I really do feel that this has a place in training and it is certainly a useful tool to help people understand pace. Try it with a free sample: http://www.audiofuel.co.uk/free/audiofuel.html