Day 20 for FLM 2009

Quick posting today.

So last night was the monthly handicap at Wells Street Common for VPH. An old club member, Phil was there and we're not too dissimilar in pace so we were paired together to come in at under 21 minutes on the 3 mile course.

Its 3 laps round the common. On the first lap really felt off the pace (which worryingly I have felt the whole of this training). Phil then pushed it on the second lap and I almost let him shoot off into the distance but my pride made me step up. End of the second lap I felt better and was determined not to be beat! Third lap I edged just ahead of phil, but only by a shoulders width.

We were lapping slower runners by this point and half way round I pushed on. Phil being the generous soul he is shouted 'push on, go for it!' and I put the gas down! With 400 metres to go I felt him come back within range but I wasn't going to let him past, I pushed to the line and put 2 clear seconds between us. We were shattered! but it felt great. 19:47 was the quickest I've done in the handicaps. Thanks to Phil and here's todays lesson. Try and run with someone whose about your speed and who will push you. I'd have gone so much slower if I'd been on my own. The push you can give each other will improve your speed on short bursts like these, but also increase your pace on longer distance.

No stats for today. Long run about to come up so will post these on return.

Day 18 & 19 for FLM 2009

Rested Monday. But went to Mile End track to practice with the club. First time this year. 6 sets of 800 metres with a minutes recovery, interspersed with 6 sets of 400 metres with the same recovery time.

Talk about feel off the pace! The worst thing about the track is that the people who go are all weekly attendees. And it shows! They really do know how to make you feel leaden as you traipse in their wake. Week by week though, you do get quicker and soon you're not bringing up the rear. There is nowhere to hide on the track though. And it is pointless after a while comparing yourself with how others are doing.

In sports psychology we call that 'ego orientated' i.e. you are using others as a benchmark for your own endeavours. We all do it to a degree but research has shown it to be a false economy. Comparing yourself with others either brings on feelings of a sense of superirioty (Which is ultimately hollow) or will make you feel inferior. The ideal then is to be 'task orientated' by which you focus only on your performance, your running style, how much better you are doing than previous performance.

I started off ego orientated (even though my head was telling me not too). I then ran an 800 with Naomi where I just had the edge over her, and then I went to task orientation for the rest of the session!

I know from the session that I didn't have my usual burst of speed which characterises my running but I vowed just to use this session as a benchmark for next week. Some long runs and hills will improve my speed, but I'm more worried about my core. Sit ups are required and a swim. I've got my GPS watch working again, so from this week on I'll be timing everything.

Distances: 7.2 km
How did it feel?: Comfortable. Steady most of the way, no real finish. Tiring.
Listening to?: None.
Food Eaten:
Breakfast: bowl of cheerios, 2 x tea.
Lunch: chickpea curry, rice and pitta bread
Dinner: Char grilled chicken with veg cous cous.
small lemon cheesecake & fresh raspberries.

Day 16 & 17 for FLM 2009 - Southern Cross Country Championships

After the 10+ miles of Thursday night I took it easy on Friday. Good job too cos come this afternoon I was up at the Southern Cross Country Championships in North West London. A warmish sunny day but with treacherous conditions underfoot made for a very muddy race which drew in competition from everywhere including Cornwall, Portsmouth, Winchester and many other parts of the South. The field was huge, for the hardest of my cross country races so far. 4 laps, at 9 miles complete distance were a tough call, but I got a good nights rest and felt up for this race in a way I hadn't for the other 2 so far this year.

Started off well, wasn't being as outpaced by everyone else as I had been in the previous 2 races. On higher ground where it wasn't boggy, I made a conscious decision to lap people from the second of my own laps. Where my legs had so far felt heavy in training, today they felt good and I swapped position with Simon (on the far left of the photo) a couple of times before I made a determined push on the 3rd lap to go for it. This was brought on by us being lapped by the speedy guys at the front of the field. They glided across puddles and the deeper mud, making a mockery of the uncertainty we displayed on our feet.

Believing that I wasn't going to be left for dead by them and not look like a chump I quickened the pace. From then on I didn't have anyone at my level in the field pass me and I was going past decent competition all the way round. The winter sun got lower in the sky and the temperature dropped quickly but I pushed on, enjoying myself but wanting to get to the line and a hot drink inside me.

The strategy worked and I was able to keep at the quicker pace for almost one and half laps before bursting through at the end to beat the one guy I'd had in my sights for the last couple of hundred metres. Given it was by far the worst conditions I've ever run in, I acquitted myself well and felt fantastic after the event. Official times still to come but about 1 hour 15 was my time. Legs feel good and I'm ready for more this week. Happy Stu.

Day 15 for FLM 2009

So tonight went down to my running club and had the choice of a 6 mile run or a 10. I was erring towards 6 when I was frogmarched into the 10 mile group. The speedy set ran off into the distance but Ben and I just ran at our own pace about a minute or so behind them. Felt stronger and more able tonight and he and I spurred each other on. Turned out we were doing about 8 minute miles and finished in about 1 hour 25 minutes.

Was very happy about this as subsequently found out it was actually 10.7 miles! A fantastic route that went down to Limehouse basin and on through Wapping to Tower Bridge. Through Tobacco dock theres a series of canals that you can run alongside so a most of this route was off road.

Unsurprisingly, slept very soundly after this run and today got to crack on with a lot of Sport Psychology case notes write ups and dissertation preparation.

I need to write the food diary more and liaise with the 2 sets of nutritionists I'm aligning myself with. Not looking for a Hollywood style macrobiotic-egg-white-only-omelette routine but just clear pointers on whether I'm filling myself up with the right amount and type of fuel!

As Ben asked me last night, are you eating more? and the answer has to be yes! I'm sneaking the odd bit of extra chocolate I wouldn't have previously and my cravings are increasing. Its changed too since I've moreorless quit drinking. So food has become my only vice! So a complete list of what I had yesterday is presented thus!

Distances: 10.65 miles
How did it feel?: Very comfortable. Steady most of the way, sprint finish.
Listening to?: None. Talked with Ben and Alfredo on our way.
Food Eaten:
Breakfast: bowl of cheerios, 2 slices toast with jam.
Lunch: 2 homemade burgers and salad
Dinner: 1 can tomato soup, 2 slices toast with butter, Mexican Chicken pie and salad.
Half a litre of Dr Pepper (I've no idea why I bought this as I'm not much of a fan!)
3 x cups of tea

Day 14 for FLM 2009

Only managed a forty minute steady run today. I'll be skipping training tomorrow as well so I'm falling a bit behind. However it was a nice run in freezing conditions. I really need to be varying what I do as its either these short ones or the long runs with the club/cross country. Some proper Fartlek/interval training is required along with more hills. It feels like the good work I did in Spain over Christmas is a long time ago now!

Anyway, other than that life is good. University work is really interesting and more work with real people to discuss over their sporting problems is going well. I feel confident and well prepared when consulting people. Ensuring they get the follow up feedback to sessions is the next thing I have to get right so must dash. Will let you know how the long run thursday goes on!

Distances: 5K
How did it feel?: Slow to warm up, tight muscles again
Listening to?: Only Child - Solitaire
Food Eaten: Chicken and cashew nut stir fry. Steamed rice.

Day 13 FLM 2009

8Kish distance in Cross country in Stevenage. Really hard going. The standard was really high and I should be pleased with my time. I fell back from the beginning and never felt I got going till the last kilometre but still came 206th overall and put in another sprint finish to overtake one guy and almost take out another Serpie!

The stewards got all pissy about me going past him with all my momentum at the filter at the finish. bunch of old dinosaurs. Talk about overreaction! you'd have thought I'd try to snick through without them noticing! I was trying to stop myself from knocking the middle aged Serpie over.

Still, second week in a row I've been beaten on the line by one of their club. Sensed it could be one of those days when he overtook me with 2k to go. Again I had nothing in the tank to respond with on the spot and left it late at the finish. Still clocked 37.14.

Must work on distance and keep stretching but moreorless happy with progress given how tough the last few weeks have been.

Distances: 8K (ish)
How did it feel?: Tough to complete. Slow most of the way, sprint finish.
Listening to?: None. Music banned!
Food Eaten: Tapas. Everything from steak, to chicken and chorizo, lentils & carrot to goats cheese. Well earnt!

Day 12 FLM 2009

After sorting out things in the morning, finally made it out to do a loop from mine to the Regents canal, round Victoria Park and up to Springfield park past the Olympic site and up the Lea Valley. I took it easy but found it hard going. Getting worried about the tightness of my legs. I'm conscious of it and don't burst at any point in my speed. Once I get some paid work I'll book in a massage.

Got round ok but may have felt a bit hard due to the run last night and knowledge of the cross country tomorrow.
The weather held till I got back but it was great just being out and getting my head back to normal. Having put in late nights to get my work finished, I was delirious by the finish and completely tongue tied. My assessment with a client finished me off and passed out the night before on my bed!

Distances: 9.2 miles. About an hour and a half.
How did it feel?: Tough to complete, but leg muscles tense (still need to do more stretching)
Listening to?: Elbow - Seldom seen kid; Sebastian Tellier - Sexuality.
Food Eaten: Excellent dinner out at back to basics. Caesar salad followed by gilt head bream. Delicious.

Days 10 & 11 for FLM 2009

Rest day for Wednesday as project hand in and a full day at Uni. Thursday had a fantastic day up in Richmond, walking through the park, having lunch on the Ian Dury bench (see pic) and thrashing out what I'm doing on my dissertation some more.

In the evening went to the club and still wired from the last week did a respectable 6 mile loop from the clubhouse to Limehouse and back. Chilly as heck and a bit sore on the way back. A good nights rest Thursday as I have a long run planned Friday daytime....

Distances: 6 miles
How did it feel?: Tough to complete, but leg muscles tense (still need to do more stretching)
Listening to?: None. Chatted with club mates.
Food Eaten: Ham and Cream cheese bagel, chips. Not ideal but pushed for time I wanted a big carbohydrate hit due to early run tomorrow! Plus you've got to enjoy such pleasures now and again!

Day 7, 8 & 9 for FLM 2009

Bit out of kilter with runs over the last few days.
After the exertion of Oakwood I did a gentle 3 mile loop to Clissold Park on Sunday morning before hitting the books again. Another late finish that night and Monday meant no runs, and having been grafting all day today and finally printed off the Case Study for hand in (Yay!) I'm just back from a 40 minute gentle run.

With my assessment tomorrow to complete at University, my time will be freed up to get back on the schedule proper and do track work Tuesdays and the club on Thursdays as well as the weekend big runs.

A quick surmise of the stats:
Distances: 3 miles and 3.5 respectively.
How did it feel?: Sunday easy; today leg muscles tense (need to do more stretching)
Listening to?: The National - Alligator and Underworld - Second toughest in the infants.
Food Eaten:
Dinner: Shepherds pie and veg - Sunday
Thai stir fry with turkey and veg. Sticky rice - Monday
TBD tonight!
Breakfast: Sugar puffs & milk, tea x 2, fruit & wholemeal toast with damson jam - over the course of last few days!

Day 5 & 6 for FLM 2009

Been working on the assignment at great length last couple of days so yesterday was a rest day.
Good job cos this morning after a late finish on the books I was up in Oakwood (where the hell is that? - end of the piccadilly line. I didn't know either) competing in my first cross country. Good turnout from Victoria Park Harriers, we did 12 km on bone dry frozen grass and woodland trail.
Didn't feel properly warmed up as arrived late but it was so cold it didn't matter too much.

The starter had a proper gun to send us on our way and off we went. Ran my own race and wondered if I had the legs in me as it was a tough hilly course and trying out my new spikes wasn't the best decision given the terra firma. But I did myself proud. My finish time was 53 minutes 12 seconds. I only wanted to get round and at the end had a 2 mile fight to the finish with a member of the Serpentine runners (posh boys compared to our humble little east london club). I sat on his shoulder all the way but having been told it was a 2 lap race, I'd cooked the goose on the 2nd lap and didn't have enough in the tank to overtake him on the hill finish.

I had my team mates cheer me on at the line which made a difference and usually I'm a strong finisher but my competitor had the edge this time. I'll take him out at Stevenage next week, just you wait and see! To be fair I congratulated him straight away and he thanked me for pushing him so I like to think I did my diplomatic bit between the 2 clubs. Tomorrows a light jog and stretch.

The stats then...
Distance: 12K
How did it feel?: Bumpy. V firm underfoot. Tough but satisfying.
Listening to?: Nothing during the race but loads of tunes whilst working last night. Everything from Dinah Washington to Talk Talk.
Food Eaten:
Dinner: Thai stir fry with turkey and veg. Sticky rice.
Breakfast: Porridge, tea x 2 and fruit.

Day 4 for FLM 2009

Brrr! The cold snap continues. However I have to keep training. Ran out of time to go to the club tonight as I'm writing a paper on Athletes use of imagery in a therapeutic intervention. Though its taking up most of my waking hours, its really interesting and useful to try during runs to keep motivated. I'll put up some of the more interesting aspects of it once the papers out of the way. But I did get out and manage a 40 minute run instead round my way.

Got my first consultation tomorrow with a client. I've done my prep so they have nothing to fear and it might lead on to some more work. Apparently a number of colleagues of theirs are impressed they are drafting in a Sports Psychologist to help with a New Years fitness programme. Let us see!

Anyway here are todays stats:
Distance: Just over 4 miles (http://www.gmap-pedometer.com/?r=2478404)
How did it feel?: Not as cold as expected. Ran quickly to keep warm. No pain at all. Yay!
Listening to?: Underworld - Everything, Everything Live.
Food Eaten:
Brunch: Huevos Rancheros, griddled potatos and sauteed mushrooms.
Dinner: grilled meat, salad, Turkish bread.

Day 2 & 3 for FLM 2009

So we've had 2 of the coldest days of the year so far and I went out yesterday to do a 7 mile steady run in the freezing conditions. It wasn't too bad and I felt good at the end of it. Starving hungry mind. My body went into craving mode and after a substantial homemade pie and mash I needed filling up with more and found myself in the local shop buying custard. Lovely on a cold night.

I did my first full day of stretching down my right hand side. I could feel the benefit but still got a bit of a twinge on the run. I'm just about to do my set of stretches again now and I do another set first thing every morning! I think I know how it feels to be a pensioner but these exercises are required if you want to try and set a time rather than just make it round according to the physio. Its additional strain for your body to cope with, so if you aren't fully 'stretched' equally then injury is a lot more common. As I've stated before, I'm going to be swapping swimming once a week in place of one of the runs. For those of you with dodgy ITBs, this is advised.

Ok - so heres the deal. I'll post up each time what exercise I've been doing, how its gone, what I am listening to (if relevant), and what I ate. I am aiming to 'eat healthily' on this marathon venture with foods that should help me. So to recap from yesterday:

Distance: 7 miles
How did it feel?: Good, warmed up by mile 3, twinge in right ITB from mile 5 to 7.
Listening to?: Charles Webster Defected mix, Ereland Oye DJ Kicks mix.
Food Eaten: Meat and Potato pie, sweet potato and courgette mash and peas. Banana cake & custard

Today:
Just stretching. No run.

Day 1 for FLM 2009 - The road starts here

First post of 2009. Happy new year to you! - hope it was a good one.

New year, new start. I've updated this blog to slim it down just to training and sports psychology, in preparation for this years Flora London Marathon. We are but 16 weeks away from the big day.

I've been in preparation training hard over Christmas, having a week off over new year and now starting the official program. I ran 5 miles today, it felt good. A bit of negative talk in the head drove me on in the freezing cold, and I did a good time but felt a twinge on my hamstring tendon halfway through.

Was able to get a last minute appointment at the University physio which I had wanted to do anyway, and she recognised that I had a problem (pain and inflammation) with my ITB on my right knee. In short, I'm a bit skew-iff! So my right side needs to be strengthened by additional stretching every day and take more rest. The physio doesn't think this should impact too much on my schedule for the marathon, but we're going to keep watching it and amend if necessary.

I calculated I ran 166 days last year and given the intensity of some of my training this isn't a surprise but if you are already feeling a few pains, go and get them checked out before the real training starts!

So just briefly, this blog is now going to be the resource for me to keep track of my training, update any of you on my progress and offer pointers along the way. From physical, to mental to diet, the ups, the downs, the fundraising and a reference for me as part of my course in Sports Psychology. Hope you find it interesting. I'm looking forward to the journey as much as the end result of the day (26th of April) itself.