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Thursday, February 26, 2009

Weekly Weigh-in

This week my % body fat has remained the same but I have lost 1 4/5 lbs (0.85 Kg).

I think this is due to the combination of slightly reducing my evening meal size and doing more faster training sessions to help boost my metabolic rate.

Wednesday, February 25, 2009

Spin, Swim and Run

Today I did a spin class at lunch time and then in the evening a swim and then a run.

The spin class was 30 minutes but was a tough session with my heart rate getting quite high. It was the first time I had used my local tri club's tri suit which was ok. As it was warm in the gym it was better than the normal shorts and technical fabric T-Shirt

The swim I did 30 minutes drill session mostly using the pull buoy due to the other training in the last few days.

For the run I did a speed hill session with a 2 mile warm up and down afterwards.

I felt ok after all of these, although the 5 showers today seems a bit excessive.

Sunday, February 22, 2009

Two main sessions

Today I did two main sessions AM and PM.

In the morning I cycled to the pool (about 4 miles) and then swam for 1 hour. I was quite surprised that I managed it as I only did a couple of long pool sessions when Ironman training. I then cycled back home. The wind seemed to change direction and I had a slight head wind both ways.

I then had to eat and drink a bit to be ready for the afternoon's session.

In the afternoon I was an assistant referee at a county cup semi final. The first half was ok and I was expecting the second half to be a lot tougher but it was ok. There was a few controlled sprints I had to do which I was fine with, the hardest thing was remembering to press the buzzer on the flags to notify the referee (I had not used these before).

After the game they home team had provided some food, it would have been rude if we did not have a couple of hot dogs, sandwiches, crisps and cake.

Saturday, February 21, 2009

Not so long run

This weekend I have done a shorter run than the previous week, only 10 miles (16 km) all before breakfast!!

It did include in the middle of the run a timed 5 km (3.2 miles) which I did in 26 minutes which I was pleased with as it is only 1:45 away form my course pb. Before starting the run I did have a cup of tea and a granola bar and a sports drink with me while on the run which was ok nutrition for me.

It was nice to be running out in the sunshine, even though it was not that warm to start with.

Thursday, February 19, 2009

Weekly Weigh-in

This week I have gained 1 3/4 lb (0.8 Kg)!!! Even though I ran 40 miles (63 km) at the weekend without make any significant dietary changes so I thought.

However my % body fat did decrease by 1% so my overall fat level did increase. Therefore this could be due to increased muscle mass and or increased water due to drinking at least 1 litre a day.

Wednesday, February 18, 2009

Back in training

After having two rest days following the 40 mile run weekend I started back with an easy swim session followed by a faster then recent 5 mile (8 km) run in light rain. The run felt fast but I was in control and only slight muscles aches. It was nice to be outside even though it was raining a bit after sitting in an office all day.

Tuesday, February 17, 2009

Rest Days

After this weekends two 20 mile runs  ihave decided to take two well deserved days off training. I have managed some walks and stretching which has helped reduce my muscle soreness.

Back in training in the next few days but at an easy pace.

Sunday, February 15, 2009

Ultra Marathon Training Weekend - Part 2 (Bramley 20 Mile)

Today I did the Bramley 20 mile race.

Previously I was thinking about cycling there as it was only 3 miles but I thought against it due to the ride back may be a bit of a struggle.I got their earlier than normal so I could get to the closer car park which was only 1/2 mile away from the start/finish the other was over 1 mile away which I did not fancy walking that far after the race. When I parked up the car next to me was one of my running club mates.

There was a few from my running club, local tri club and another pirate but all seemed to be doing the 10 mile option. I did see and speak to Mick and Phil at the start (after 300m they pulled away). There was another person who I had ran with at the Norwich Half Marathon as he was running the 20 mile at a similar pace we ran together.

As the air horn went off there was about 2,000 people doing either the 10 or 20 mile option. It was crowded for the first half mile but then it thinned out a bit. After this I took of the bin liner that I was wearing at the start to keep warm, I decided to keep it and wrapped it round my running belt.

As we went on some of the country lanes there was some tractors which there was just enough room to get through. There was a few gentle inclines on the country lanes, the roads were in good condition due to the recent snow, ice and flooding over the last two weeks. As I was using the run/walk method for 25/5 minutes it allowed me to get the right nutrition every 30 minutes which I think helped me get round. There was a couple more longer inclines and when I got the big hill I thought it was another mile away but I was half way up it by then.

I got to about 9 miles in about 1:45 and was then lapped by the winner of the 20 mile race, he was well clear of the next two, no others lapped me!!

As it was a 2 lap race for the 20 miles you had to go past the finish line which was a bit gutting but at least you know what to expect for the second lap.

I was running quite strongly at the pace I was doing, I ran over ran over half the race together with the person from the Norwich half marathon until the Tractor Boy power left the budgie supporter (norwich city supporter) behind.

It was starting to get tougher but not as much as the previous day possibly due to the better nutrition plan I was sticking to. As I got to about 14 miles there was a couple of large buzzards flying overhead, I decided to slightly pick the pace for a few hundred meters.

About another mile later it started to get noticable cold with an slight cold wind, so I decided to put my bin liner on for the next few miles which kept me warmer. The big hill was harder this time round but I knew there was only 2 and a bit miles left to go which helped with the motivation.

For the last 3/4 mile I picked up the pace a bit which felt strong run. In the end I completed it 3:47 which I was pleased with due to the long runs this weekend, I think my best here was 45 minutes quicker!!

Overall I was pleased with this race due to the amount of undulations and the climate being hopefully similar to the ultra, it did start to try and rain after I had finished.

I learnt my race nutrition from this and also what kit to wear.

I had calf compression socks (from referee kit), full length compression leggings and a running trackie bottoms which I was comfortable in. I had a couple of layers on my top but critically my pirtate cycle top which has pockets in the back which I used to put the solid food in with the gels in running belt pack. I also had my running club vest on with a buff scarf and Ipswich town hat. Also had my GPS watch without heart rate monitor and a referee watch to loop throught the run/walk times.

The only thing I would change for the ultra is the amount of nutrition (twice as far) and what base layers subject to the temperarture.

Saturday, February 14, 2009

Ultra Marathon Training Weekend - Part 1

This weekend as my big training weekend for the Ultra Marathon next month I am running 20 miles on conescutive days, using a run/walk method which hopefully will not fatigue my muscles as much as a constant run would.

Today's plan was run to a 5km timed run then run back home taking it to about 12 miles at that point and then switch over drinks and quick pit stop.

There was a noticeable chill in the air when I started to run with the ground being frosty not icy. As I had a bit of time before the start of the 5km I tool a slightly different and longer route their. Part of it was a footpath next to the railway track that I forgot about which there was some rabbits there in frosty grass. As time was getting on towards the run start I turned off half way down and headed of the the run.

For the 5km run I was planning to take it easy and use it as a practice session not to get carried away with the other runners and go to fast, this was in mind of the race tomorrow. I started right near the back of the pack  of runners and went off at an easy pace. I let the club member go off without me trying to beat them. Only a couple of times I was going faster than planned which I noticed by how I felt and confirmed by my GPS information. Although with about 0.5 km to the end a woman decided to go a bit faster and try and overtake me. Little did she now that I was keeping a lot in reserve a quick burst down and up a slope put a reasonable gap between us. My time was just over 30 minutes which I think the only over time slower than this I have done was my first ever race when I was even more heavier. This was the plan to get about this pace so I was happy with that.

I then went off and did a loop of outer section of the park before heading back. I then rejoined the earlier pathway were I had left off. This took me to an industrial estate but the parts of it I did not realise existed. I knew were I was due to the location of the railway line and ring road.

I then switched drinks and then did 3 loops of the surrounding area. When I got to about 14 miles I was starting to struggle but a few miles later I was ok. I did hear a woodpecker in the trees but I did not want to stop and look as I was only a few miles from the end and was exhausted.

The pace was not great but I was aiming for the the 20 miles which I did and the long time on my feet.

The kit options I had were good, GPS watch and another watch just looping the 25 and 5 minute sections. The running kit was good apart from the waterproof could have just been another breathable layer.
Nutrition was good I had a couple of isotonic gels and 2 bottles of isotonic drink, I could have done with more and having them at regular intervals and not leaving long gaps between them. After I got back I had some recovery milkshakes, crisps and tea which helped me recover a bit.

After a further couple of hours recovering I then went and got some treat food (I know you should not reward yourself with food but was a one of). I got a Spam Fritter and Chips with salt, vinegar and brown sauce, mmm.


Bring on day 2 of the Ultra Marathon training weekend!!!

Friday, February 13, 2009

New Google Earth

The new google earth v5 has recently been released.

This version allows you to import data from GPS devices which previously was in the paid version. Although I may need to use different options on the import as all the points were visible which made viewing the maps difficult to clearly see.

They have also made the flight slimator mode available from the menu instead of a hiding keystroke combination.

Thursday, February 12, 2009

Running in the Rain

Last night I went running in the rain!!

I was glad to be back running outside after all the snow and ice.

I think the fresh air must have affected me as I have done 2 gym workouts and an aquajog class this week.

Weekly Weigh-in

This week I have lost 3/4 lb (0.3 Kg) and my % body fat has increased by 1%.

I have started to do more training sessions as the weather has improved, so I was expecting a weight loss this week but a bit surprised that my % body fat increased.

Tuesday, February 10, 2009

Gym Session with Different Music

Tonight I did a gym session. I increased the weights back to the normal session values after easing back in to it the last couple of sessions.

It was quite busy still after the new year, I supose the poor weather outside has helped that.

While on a cardio machine listening to one of the radio stations wich most cardio machines have a headphone connection for on came Ernie (The Fastest Milkman in the West), normally it is high BPM dance stations but it was a classic oldies station. For those that can't remember it there is a video of it on youtube. Also if you can't remember the days of when you got milk delivered to your doorstep instead of getting it in a supermarket look here.

Monday, February 09, 2009

Inspiratory Muscle Training

Today I started back Inspiratory Muscle Training.

I have to ease back in to training, this training I can do sitting down on the couch watching TV.

Nutrition for the Weekend

I have got my nutrition sorted out for in between my planned BIG running mileage this weekend.

A Spam Fritter and Chips from my local chippie which has won a national award.

Friday, February 06, 2009

No Exercise Today

As there was only 1cm snow this morning and very little snow predicted I though it would be ok drive to work today instead of walking like I did for the last few days.

The drive to work was ok it did start to sleet a bit. When I got to work it snowed for most of the day!!

So by the time I left the car park was a bit more interesting plus there was about 5cm of snow everywhere. Typically the only place where there were a lot cars was were I had parked. So I had to be careful giving the revs enough to get out but not too much so I could not stop before hitting a car.

Once I got of the site the main ring road and other roads were all jammed which made the stop starting in the snow and icy a bit interesting, espically up a slip road where my car wheels were spinning but I was not going anywhere.

When I finally got home it took me 5 minutes longer driving today than it did to walk back!!

If there is any doubt in the weather next week I think I will walk it.

Thursday, February 05, 2009

Weekly Weigh-in

This week I have gained 3/4 lb (0.4 Kg) and my % body fat decreased by 1%.

I was expecting a lot worse than that due to the amount of food and drink I had at two party last weekend. Also I have not been able to do any running due to the snow and ice. However I have been walking a lot more this week mainly the walking to and from work each day.

Hopefully the weather improves soon so I can get out and run again.

Tuesday, February 03, 2009

Exercise in the Snow

Due to the snow I will not be running but I did walk to and from work which is about a total of 5 miles (8 km) with a back pack on.

This was also a good exercise for my ankle as the snow was uneven. The icy conditions also required more force to move forward so was a better exercise than normally walking this route.