Junior Run Club

The sessions we coach at Junior Run Club are always uplifting and fun. After the kids did a hard session where everyone put lots of effort in we did some wheelbarrow races. I haven’t done these in well over 20 years. These were made all the more difficult by my horrific giggling. When the weather is good we always get out of the gym and head for the track. This below is a typical GPS track of our session, consisting of warm up,  300-meter sprints, 100-meter relay and the wheelbarrow race……of course.

 

 

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Weights and Running

I haven’t lifted a single bit of weight lifting equipment for years. I don’t do many press ups ,pull ups and sit ups and by many I mean none at all. This is the reason I have well defined legs and an upper body of a sloth.

I recently went on a health and wellbeing course at work which was not as horrendous as it sounds. It was delivered by a professional training team and best of all we didn’t have to do any role playing. I didn’t go to RADA that’s why I work in a quarry.

They took us through a height, weight, BMI, blood pressure, body fat you name it examination with lots of high tech kit. At the end of this you got a printout of all the details. It turns out I have a metabolic age of 51 I’m actually 44. This was because of my weight and overall body fat.
So now I own weights with a bench and I have a plan to reduce the body fat and build muscle to improve my metabolism and stop being a fat shit. This combined with smaller portions of food along with my running should do the trick.

I will keep you posted.

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Coaching

My wife is a Welsh Athletics Coach and has a junior run club on Wednesdays and a junior athletics club on Thursdays. Her assistant coach has recently retired and I have now stepped into the breach. I have had so much fun doing this that I am now looking at doing it long term. The kids enthusiasm is inspiring. This has had such a positive effect on me, I wish I had done this years ago.

I’m now booked onto some courses to get me qualified and doing various workshops to gain proper experience. It’s been a long time since I have done any throwing and jumping.

 

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Run 1000 Miles In 2017

I didn’t start this year with any intention to run 1000 miles in one year. 3 weeks into January I was looking at my totals and I realized I wasn’t that far off if I was to start the challenge. My wife and a few people I know who run on a regular basis have started already. I had a think about it and I thought if it gets me motivated to keep running throughout 2017 then that can only be a good thing.

You will always get people telling you it’s not a good idea. These people can fuck right off. The benefits far out way any negative bullshit. Even if you don’t reach the 1000 mile goal if it has got you motivated to run then it’s already worth it. It also forces you to consider a more structured plan.

I’m breaking it down into small segments because this then makes it sound a bit easier.

The Math

1000 miles in 1 year is 2.73 miles a day. That’s a little under 20 miles a week, 19.11 miles to be more precise. It’s roughly 80 miles a month. Or 0.001902 miles per minute.

Easy!

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Active Root – Natural Ginger Sports Drink

I stopped using the usual sports drinks you see a lot of people guzzling on a few years ago. My wife is an athletics coach and as such has a qualification in sports nutrition. She came home one day and showed me the crap that goes into these drinks and binned them. It all seemed quite logical so from that point on I was drinking water and eating Bananas for training and events.So, 6 sachets of Active Root and a 500ml bottle (the correct amount to mix with one sachet with) arrived in the new year. I can’t eat anything within 2 hours of running because I start burping it up and getting bad heartburn. So, it was great to try this stuff out. I decided to try 250ml before the run and 250ml afterward as a sort of recovery drink. It tastes great and I mean, let me just guzzle all this in a one go great. While this first try is of course not an intense study into the effects of drinking Active Root (I work in a lab we can do more) I had no bloating and it didn’t repeat on me It’s easy to mix and dissolves into the water quickly. Did I tell you it tastes great? It does.

So, 6 sachets and a 500ml bottle (the correct amount to mix with one sachet with) arrived in the new year. I can’t eat anything within 2 hours of running because I start burping it up and getting bad heartburn. So, it was great to try this stuff out. I decided to try 250ml before the run and 250ml afterward as a sort of recovery drink. It tastes great and I mean, let me just guzzle all this in a one go great. While this first try is of course not an intense study into the effects of drinking Active Root (I work in a lab we can do more) I had no bloating and it didn’t repeat on me It’s easy to mix and dissolves into the water quickly. Did I tell you it tastes great? It does.

Anyway, it is nice to have a natural drink to turn to for my runs and workouts.

Check out their great website for more information you can also get a  free trial here.

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Running In January

After a few days of debauchery, running in January is always a massive effort for me. It’s like trying to start an engine that hasn’t been turned on for months. I can feel those extra pounds and every glass of wine/beer/etc swinging from now protruding gut.  Today was a glorious day though and with tired legs, I really made the effort to get out in the hills for a nice, slow 6 miler. I know after a couple of weeks of solid running I will be back to enjoying it again.

Happy New Year!

 

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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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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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