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How Many Miles Can You Run In One Year?

This year I am hoping to break 600 miles. This is a long way if you set out now from your house to run 600 miles but spread over a year it is 1.64 miles a day. I did secretly harbor ambitions to run over a 1000 miles at the start of 2016. That’s just over 19.2 miles a week.  Not impossible but when you start missing the odd week that can really crank up the pressure.  Whiskey (Scottish Single Malt, 12 year old Caol Ila since you asked) and Beer put that one back in bed for me.

This year has been a good year for me with regards to running. I haven’t had any long breaks from it. Being consistent is a big deal for me personally.

Next year, well I’m running a marathon in March so I should get a good start to the year. I’m not going to put a target on it because then that becomes the thing to do. What I do want to do is at least add another 100 miles to last years total.

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Grizdale Night 10km

We made a weekend of this in the Lake District. So during the day we drove over to Lake Grasmere and got the Kayak out for a paddle on this lovely bit of water.

On the way to this race from our cottage we booked in to Ambleside I told my daughter there was a kids 1km race. She said she wanted to do it. She’s not keen on running so I was pleased she wanted to have a go. When we arrived at Grizdales visitor center we could hear a brass band playing Christmas tunes. It was a lovely touch to what is already a great race atmosphere. Everyone with hats and head torches and the odd person dressed as Santa or an Elf.

We ran with the kids. Set off and I was immediately reminded of the steep start to this course. At the 500m point Santa was there to give the little humans a high five and send us back down the hill. The kids got a medal at the finish line and we was nicely warmed up for the 10km race.

We ran this race in February of this year so I was familiar with the route. It is 3 miles up and then 3 miles down. I trained well for this event and found the hill a lot easier than I did on the previous occasion.

Running at night with all the head torches bobbing up and down really adds to the great atmosphere. These Petzl Night runs are now a firm favorite of mine which I have said in other posts.

Now the proper marathon training starts.

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How To Start Running

The smug answer is “just run” unfortunately like most things in life it’s not that easy. In fact, once you have made the decision to start running and have a concerted effort at it, those early runs can be the hardest runs you ever do.

Go Slow

So with that in mind. Go slow and I mean slow. A common mistake is to start running and after a few hundred meters it feels easy so you naturally increase the pace slightly. Then you find your lungs burning this pain seems to increase because most people who start running are doing it at as a New Years resolution and as such it’s usually cold ( sorry Southern Hemisphere people) the cold gets deep into those tubes and it stings. Then the legs start to feel heavy and sometimes you get a searing pain in one of the shoulders. You stop and that was horrific.  You do the same thing the next day hoping this time it won’t be so bad however, it’s worse. Those heavy legs are stiff from yesterday’s efforts. A lot of people give up because the harsh reality is as I said at the start is running or starting to run is hard.

So go slow and stay slow. So slow in fact it will feel too easy. It needs to stay that way for at least a week maybe two. If you want to walk then walk. Paula Radcliffe the current world record holder for the women’s marathon often walks when out training on her slow runs. So don’t ever feel like you are being lazy or not doing it “right”.

Just Restart

I have started and restarted running numerous times over the last 20 years. Unless you are the most dedicated person in the world then this starting restarting is going to happen. The principles still apply start slow and stay slow.

Training Program

Below is a running schedule for beginners. Like all these things they are not set in stone and should simply provide a framework for you to use. Life will get in the way of your running but don’t let it stop you in your tracks. Just start from where you left off.

Click here to download the schedule.

 Feeling Self Conscious

If you’re a bit embarrassed to go out running and worry what people think then always remember you’re the one taking control and doing something positive. If you have a friend that’s willing to go out on a few runs ask them to join you. Ultimately though you want your runs to become imbued in your everyday life. This feeling of self-consciousness will simply wear off after a few runs when you see how much you are left alone.

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16 Week Marathon Training Plan

The date of my first marathon in 2017 is 12 weeks away from the 1st of January. So I have to start…..now! I use these long schedules as a framework to base my training around. I have learnt over the years that I cannot comply with the schedule exactly because life will, of course, get in the way. I am going to  catch a cold in those 12 weeks or some sort of injury. Something will  get in the way and I will miss sessions. I don’t try to catch up by doubling up on a session, I pick up where I am and carry on.

Below is the basic framework of my schedule. Although this is a 16-week plan, I have been training and will continue to train throughout December anyway. On some of the days off, I will cross train with some swimming sessions and circuit training. I’m at the stage where I  need to rest between runs because of fatigue and general wear and tear.

I’m looking forward to a great start to the New Year.

 

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Running Medals T-Shirts and Stuff

All runners eventually build up a good stash of medals. I have always put mine in a basket that sits on a high shelf in the kitchen. Recently I got them out. I also have a lot of t-shirts and I use them for training runs. In another cupboard in the kitchen I keep the mugs you get in some races.

The hardest earned medal or the most I have suffered in a race medal is the worst one. It’s made of wood. Feels cheap and it’s to big. This was for the Glen Coe Marathon. My favourite is also a non medal. It’s a round piece of slate that I got for the Snowdon Marathon.

I’m going to get out all my t-shirts and wear them all along with the medals to my next race…………I’m not.

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Cold Days Running.

This has to be the perfect weather for trail running in. It’s cold, no wind and the ground is slightly frozen. After work, the sun is about to set and I managed to squeeze in a quick 3 miler. It may have been short but this is one of the best runs I have done this year.

  • This Month – 65.4 Miles
  • This Year – 550.3 Miles

winter-run-north-wales

 

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Why wearing the right footwear is important during a workout

If you’ve ever been tempted to save money by buying those bargain trainers at the supermarket along with your pint of milk, then you might want to read on. However you choose to keep fit – by running, walking, or just putting in cardio and weight hours at the gym – a proper sports shoe is essential.

You’ve probably had blisters from walking even short distances in ill-fitting shoes, but inadequate sports shoes can go beyond blisters and cause damage to your feet and ankles. If you don’t want to completely derail your fitness regime, it’s time to go shoe-shopping.

All shoes are not created equal; if you’re a runner, look for a running shoe that has inbuilt shock absorbers, and look for runners’ socks as well, with compression support around the instep and a double layer that won’t irritate your toes and heels. For exercise classes with a high aerobic content, look for lightweight shoes which will cushion your feet and stop them getting tired. If you vary your workouts to incorporate a lot of different exercise types and sports, look for shoes specifically designed to protect your feet and ankles in a multitude of ways. Walkers are also a special case; the type of terrain you exercise on the most will determine whether you’re looking for a supportive trainer or a proper walking shoe or even boot.

As with any other shoe, go shopping for your workout footwear late in the day, as that’s when your feet are largest, and don’t forget to take a pair of sports socks with you so that you’re getting the same foot feel as when you exercise. Unless you’re looking for a martial arts shoe, make sure the sole isn’t too flexible, otherwise you won’t get adequate support from it. Also, your shoes won’t last forever – if you’re working out three to four times a week, your sports shoes are getting quite a hammering. A good rule of thumb is to replace them twice a year.

Foot injuries don’t just come through poor-fitting sports shoes; it could be that you have underlying issues – even just corns, calluses and bunions – that are exacerbated by the wrong kind of shoe, and need more than just a few corn plasters and a trip to a podiatrist. If you have other musculoskeletal issues, such as patches of arthritis, or back pain, you might be even more in need of specialist advice. However, it’s not always easy to get to see your doctor at a convenient time, and then you might have to wait even longer to see a specialist, seriously cutting into not just your everyday workout regime, but your day to day comfort as well.

To get back to your best as soon as possible, book an appointment at the LBH orthopaedics department. Limiting the time from initial assessment to treatment combined with good advice on recovery will ensure that you avoid future problems.

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Slow Twitch Muscle Fibre. Sunday 7.

Training for the Kielder Forest Night Marathon started today. I have been reading about training at different paces to enable targeting specific muscle groups. I have largely ignored this to my own peril. That ignorance becomes evident whenever I do any sort of endurance race or training. Finally, the penny drops.

So today I went for a slowish plod around the Alwen Dam. Probably one of the most enjoyable runs I have had in years. There is a massive hill at the halfway point and I cruised up this. Usually, I would be blowing out of my arse on this incline. I know I have to mix the runs up with regards to pace but I am my own worst enemy and a complete hypocrite when It comes to training advice. I can talk a good game but I never actually do it. So this hopefully is the start of a more focused and smart training.

 

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