tag:blogger.com,1999:blog-47034796257733214672024-03-13T18:17:05.909+00:00How I became a runnerTheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.comBlogger44125tag:blogger.com,1999:blog-4703479625773321467.post-65726390305649082142014-08-27T10:43:00.000+01:002014-08-27T10:43:19.791+01:00This blogs not for you...<span style="font-family: Arial, Helvetica, sans-serif;">So you clicked on the link any way.</span><br />
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<span style="font-family: Arial;">I warned you that it's not for you. This isn't written for anyone else but me.</span><br />
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<span style="font-family: Arial;">Its the push I've been after. A nudge in the right direction. A note to hold myself accountable and on track.</span><br />
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<span style="font-family: Arial;">Running and fitness have changed me, more than I thought possible. I was always someone who saw success as an external element. </span><br />
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<span style="font-family: Arial;">Be it a promotion at work, financial reward or other peoples perceptions of me, I have always seen success as being in the hands of others. Only satisfied once I have their blessing and consent to appreciate it.</span><br />
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<span style="font-family: Arial;">I noticed a while back that this was also creeping into my running. I was going to races and constantly comparing my performance against others. The more I got into the sport the more I found people better or more dedicated at it and so my "success" diminished. I wrote about and trained goal setting and the importance of challenging yourself, but wasn't practising what I was preaching.</span><br />
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<span style="font-family: Arial;">That was my biggest mistake.</span><br />
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<span style="font-family: Arial;">Earlier this year I paced my wife to her first half marathon finish at Liverpool, a feat she never thought she would accomplish. A non-running gym-bunny, she trained her arse off in the gym and on the road and accomplished a great thing that day, all with a smile on her face.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW1iLXgbfua1YQyJfA7UBz6dBlMvH_1cuGCnrkfAqLXussFbNMkbq72oSKHDK4WsmEI-LUlFX36_ck6pcKWNU59iLgRa-EU5PmichQi9UxDmzrVhoFK1RGlY0irTuu9XAMh24s1R4Fz3hO/s1600/photo+5.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW1iLXgbfua1YQyJfA7UBz6dBlMvH_1cuGCnrkfAqLXussFbNMkbq72oSKHDK4WsmEI-LUlFX36_ck6pcKWNU59iLgRa-EU5PmichQi9UxDmzrVhoFK1RGlY0irTuu9XAMh24s1R4Fz3hO/s1600/photo+5.PNG" height="320" width="213" /></a></div>
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<span style="font-family: Arial;">And just this month, a friend and I completed the 40 mile Grim-Reaper Ultramarathon. He had done ZERO training after a bout of injuries, but he rocked up at the start line and later that day we walked away with medals. There were some tough parts and I could write a whole piece on it, but the truth is we got each other round the course. Again, he accomplished a great thing and did it smiling (at the end).</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">I loved helping them to reaching new levels. In the same way that I love training people, there is an amazing intrinsic reward from helping people to achieve something. The most important thing when looking at what people want to achieve is asking "why".</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">Why do you want to run further, faster, in a fancy dress costume? </span><br />
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<span class="Apple-style-span" style="font-family: Arial;"><i>The important part isn't "What is your goal?" but "<b>Why is that your goal?"</b></i></span><br />
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<span class="Apple-style-span" style="font-family: Arial;">And that was my problem. I found myself with a load of goals I didn't want. Running was my comfort zone and so I kept my goals in that narrow zone, but it wasn't giving me the smile at the end. The goals didn't excite me.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">I was ready to sign up for my first 100-miler, when I wasn't even sure I wanted to do it.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">I was looking at goals of beating all my PB's and I didn't really know why I'd want to. </span><br />
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<span class="Apple-style-span" style="font-family: Arial;">I have nothing but admiration for people who do run that far and I am waiting for the little voice in my head to tell me it's time; and it will, but it's not now. I have a yearning to do something different. Very different.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Strength training has really opened my eyes to the<br /> achievements in other fields (excuse the face).</td></tr>
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<span class="Apple-style-span" style="font-family: Arial;">Combining advice from two friends I came to realise that goals should be scary things. Things you're not sure you can complete. </span><br />
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<span class="Apple-style-span" style="font-family: Arial;">And so I have started setting myself a series of fitness challenges. 12 in total.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">12 things that I have never done before, or never been as good as I would like to be.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">Some are brand new and terrifying. Others are old demons which I need to battle again.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">I know these are the right goals, because they make me smile or scared. The idea of training for them and completing them gives me a tingling feeling in the pit of my stomach. They are big scary things for me which are outside my comfort zone.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">I started by saying that this blog wasn't for you. If you've read it and recognise yourself in these points feel free to get in touch. I'm always happy to discuss goal setting and training. </span><br />
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<span class="Apple-style-span" style="font-family: Arial;"><i>But a note to the author when you read this back in a few months time as you are about to face some ridiculous challenge.</i></span><br />
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<span class="Apple-style-span" style="font-family: Arial;">It matters not how strait the gate,<br /> How charged with punishments the scroll,<br /> I am the master of my fate,<br /> I am the captain of my soul.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">William Ernest Henley</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">Remember what you have accomplished, but recognise it's not the end of the story. Just a chance to start a new chapter.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">All of the training kit shown in this post is supplied by <a href="http://www.inknburn.com/" target="_blank">ink'n'burn</a>. By ordering from them using the code dantoldme at the checkout you can get a 15% discount and a credit on your second order.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">If you are interested in training techniques, weight management, group training, nutrition or starting a new physical challenge get in touch via my <a href="http://d4nc4rtwright.wix.com/danrunning" target="_blank">website.</a></span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-85766144357724852552014-07-07T11:11:00.003+01:002014-07-07T11:11:31.641+01:00You already know what is stopping you reaching your goals.<a 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" 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" style="height: 184px; margin-top: -2px; width: 275px;" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I read. A lot! All sorts of books, sports, sci-fi, crime thrillers, horrors; you name it and I will read it. </span><br />
<br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I love to read, it's calming for the brain, portable, private and keeps the mind open to new possibilities and concepts.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">What it also does is fill my mind with information, which it stores away in the deepest darkest crannies, until such a time as it becomes useful (either professionally or in a pub quiz).</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">And so it was, the other day I was talking to a client about the challenges of improving body composition and making changes to effect that change. Like most clients, a healthier body composition is one of her goals. </span><br />
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<tr><td style="text-align: center;"><a 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" 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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">She has made tremendous progress on weight loss through better nutrition and 5 months ago we started training together. Now she has better body shape, improved strength and a really healthy attitude to exercise. Her success has lead to setting new and tougher targets. Initially weight loss and strength gains come quickly, but as you get fitter and stronger, improvements are tougher to achieve.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">We were talking about identifying the biggest barrier to making those improvements, when I mentioned <strong>Occam's razor</strong> to her.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Now this client is smart, so when she said she didn't know it I started to doubt the relevancy, but as I explained it to her the whole thing made complete sense.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Occam's razor states<strong> "entities should not be multiplied needlessly</strong>". I never really grasped it when I read that (seeing as 14th century philosophy isn't my strong point), but a simpler explanation is <strong>"all things being equal, the simplest answer is most often correct</strong>".</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img class="rg_i" data-src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSvhoTXChDch9xkvoCr_xe1hbX3UVe6GZOKyT1JYK2SE20yQmKruA" data-sz="f" name="1a1nGnxlon9trM:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSvhoTXChDch9xkvoCr_xe1hbX3UVe6GZOKyT1JYK2SE20yQmKruA" style="height: 134px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 334px;" /></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Also known as the principle of economy, using this principle you can quickly identify your barriers to reaching goals. It doesn't solve the problem, that's done with hard work and dedication, but it does give you a point in the right direction.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Doctors apparently use it to diagnose patients, looking at the given symptoms, the most likely diagnosis is the most probable one.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Take a moment to think about a goal you have set yourself but didn't reach. It could be a performance goal, fitness goal, anything.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Now when you think about what stopped you from reaching it, all things being equal, it becomes apparent what stopped you reaching it. </span><br />
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<i><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">And unless you do something about it, that same barrier can stop you from getting reaching it again.</span></i><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Last year I DNF'd at an ultramarathon. I did lots of running and training in the approach to the race. I was in good race shape and well prepared for it. But it didn't happen on the day. I've looked back on it a thousand times and beat myself up for stopping at the side of that road. Surely I could have pushed on.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHMrIu5x8O-QDujmj0HsW6qplceW5tmD_u0rHrTQM247pw3n4-70qJ9K0rldVQ7R-U5OIdE6hgnYpGDHPgwY5gjBbJGgJmUvLHIE9Gb9MwVRT53TLoqiGFoLCJLn7QhUbBl29XKwcepodm/s1600/DSCF2219.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHMrIu5x8O-QDujmj0HsW6qplceW5tmD_u0rHrTQM247pw3n4-70qJ9K0rldVQ7R-U5OIdE6hgnYpGDHPgwY5gjBbJGgJmUvLHIE9Gb9MwVRT53TLoqiGFoLCJLn7QhUbBl29XKwcepodm/s1600/DSCF2219.JPG" height="240" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Before the race, I felt great. It quickly went wrong!</span></td></tr>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If I really love running surely I <em>would</em> have carried on moving forwards, making that relentless forward progress.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">But I didn't. 43 miles in I ground to a halt, made a phone call and got picked up. I blamed my training, the event, the trail (seriously, I told someone it wasn't my kind of trail (dick)), my kit, other people; literally anything and anyone else.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Looking back and considering Occam's razor, I know it was my nutrition that was off. I ballsed up from the start. I ate way too early in the morning, nothing just before the start and then nothing until the first aid station 13 miles in. Then I didn't eat enough and so on and so on. The record of my spectacular DNF is recorded <a href="http://www.therunningman-hibar.blogspot.co.uk/2013/09/stour-valley-path-100-dnf.html" target="_blank">here</a>.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Running that race was a big goal for me and not finishing was a massive disappointmentt. But now I know what held me back I can be sure not to make the same mistake again.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The first step towards success is sometimes trying before failing. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The second is continuing to try.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you have any thoughts on this post please leave comments below or visit my <a href="http://www.danrunning.co.uk/" target="_blank">website</a>, or contact me at <a href="mailto:dancartwrightpt@gmail.com">dancartwrightpt@gmail.com</a>. If you have read this and thought, "shit, I know what's holding me back" get in touch and let's start tackling those barriers.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-57120140507085713862014-05-31T20:42:00.000+01:002014-05-31T20:49:47.680+01:00Are we setting the wrong goals?<span style="font-family: Arial, Helvetica, sans-serif;">I don't think I'm alone in thinking (and probably overthinking) about my performance come race day.</span><br />
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<span style="font-family: Arial;">For years I attended races and from beginning to end of the day I compared myself with other runners.</span></div>
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<a data-ved="0CAUQjRw" href="http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&docid=_nd68J4sa_BwWM&tbnid=-ayx773IQjG2uM:&ved=0CAUQjRw&url=http%3A%2F%2Fangryjogger.com%2F12-reasons-why-your-training-runs-leave-you-unprepared-for-real-races.html&ei=FjCKU86nGYH00gXxrID4Aw&bvm=bv.67720277,d.ZWU&psig=AFQjCNG8f68NiutZFUOqs2R788T-codKhw&ust=1401651602347036" id="irc_mil" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img src="http://angryjogger.com/wp-content/uploads/2014/01/chicken.jpg" height="174" id="irc_mi" style="margin-top: 22px;" width="320" /></a><span style="font-family: Arial;"><br /></span></div>
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<span style="font-family: Arial;">He looks faster than me.</span></div>
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<span style="font-family: Arial;">He's fitter than me.</span></div>
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<span style="font-family: Arial;">He beat me at the finish line.</span></div>
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<span style="font-family: Arial;">He overtook me in a fancy dress outfit!</span></div>
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<span style="font-family: Arial;">When I started running a bit better I found myself still doing it. It had become an annoying habit which marred each race day. A tradition which somehow detracted from the enjoyment.</span><br />
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<span style="font-family: Arial;">Because no matter how well I did or didn't do, I would compare myself to others and find fault in my performance, blame that day I took off training, berate myself for not sticking religiously to the nutrition plan that I know I should be on. On reflection, I was always a little disappointed. I'd gone there with goals, but even when I'd met them I'd still question if I'd done my absolute best.</span><br />
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<span style="font-family: Arial;">People who know me know that I'm not great at taking my own advice. I tend to be a little (a lot) self critical, sometimes (always) self deprecating and once (many times) I've got close to throwing the towel in on running because of my frustrations.</span><br />
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<span style="font-family: Arial;">It wasn't until I started working with others and training others that I saw how toxic this was. I started working with real people, with big goals and real backgrounds. And when they started getting stressed over their goals and their targets, my advice to them was clear.</span><br />
<span style="font-family: Arial;"><br /><strong>"You are an individual. You are approaching this race with a unique past, a unique body and a unique set of strengths and weaknesses. You have trained to be the best you can with the tools you have; and whatever happens on the day, the successes and the lessons you learn are yours to own. But enjoy the experience, because you get to do this just once."</strong></span><br />
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<tr><td style="text-align: center;"><a href="https://mail.google.com/mail/u/0/?ui=2&ik=1b6d874bd3&view=fimg&th=14653ca88ebdd633&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ_Qwku0sOfkoeVX-IZUuQDjlMr9erOnP9xomrkzY8DSUBIiQs7Ood5pOkBxoTWQKPuDS0PpMNwgWSgE13C2o-tuMYGR74974pNYTvIhGwdHTcn89xlYeRhUExo&ats=1401565124417&rm=14653ca88ebdd633&zw&sz=w1254-h532" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Displaying photo.JPG" aria-hidden="true" border="0" class="aLF-aPX-J1-J3" height="320" src="https://mail.google.com/mail/u/0/?ui=2&ik=1b6d874bd3&view=fimg&th=14653ca88ebdd633&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ_Qwku0sOfkoeVX-IZUuQDjlMr9erOnP9xomrkzY8DSUBIiQs7Ood5pOkBxoTWQKPuDS0PpMNwgWSgE13C2o-tuMYGR74974pNYTvIhGwdHTcn89xlYeRhUExo&ats=1401565124417&rm=14653ca88ebdd633&zw&sz=w1254-h532" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">To say she enjoyed it is an understatement.</td></tr>
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<span style="font-family: Arial;">Pacing my wife to finish her first half-marathon last weekend, coaching a client towards her first ultra and watching a friend approach their first half-ironman distance triathlon, I'm struck by a sense of astonishment in how people can set huge goals and work hard around their daily lives to meet them.</span></div>
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<span style="font-family: Arial;">I know that afterwards when the medals are taken off and the carbs are replenished and the blisters have healed they will question their achievements. Maybe it's what athletes do, maybe it's part of the human condition.</span><br />
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<span style="font-family: Arial;">But let me say this. Of everyone I know who runs, rides, swims and trains, the most successful ones aren't the ones with the best times, the most even splits or the ideal race prep strategy. It's the ones who enjoy what they are doing and want to try their best at it.</span><br />
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<span style="font-family: Arial;">Maybe as well as having times and targets in mind we need to start thinking about how important the enjoyment is. If we started judging our performances on that, imagine how much better the race would be on reflection.</span><br />
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<span style="font-family: Arial;"><br /></span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-25870814620397593622014-05-06T21:10:00.003+01:002014-05-06T21:10:24.265+01:00An exercise in goal setting.<span style="font-family: Arial, Helvetica, sans-serif;">I am a guy who likes goals.</span><br />
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<span style="font-family: Arial;">Not the type scored by overpaid, prima donna footballers; but the type of goals set by real people with real commitments who train around their busy lives to reach them.</span><br />
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<span style="font-family: Arial;">And I like to think that anything is possible with clear goals,</span><span style="font-family: Arial;"> a good plan and the commitment to see it through. But the truth is that there is a limit to what any one can fit into a day. 24 hours can fly past, so it's important that training should be as focussed as possible. I genuinely believe that junk miles are exactly that; rubbish.</span><br />
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<span style="font-family: Arial;">Quality, planned training can take you a lot further than mass amounts of the average type.</span><br />
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<span style="font-family: Arial;">If you are going on a long journey, you can either plan the route, identify when to take breaks and identify the fastest way to get there, or drive roughly in the right direction with the best intentions in the world to end up at the right place. You may get there, it may not even take any longer. But you risk, getting lost, wasting time and potentially never getting to your destination.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguCzd8xoNLWKwq6oqCuiR3sWRraTlFdrHi6qjxPXjcxUhjY92k_geuOvGVELmydrPok0iWSdbrS_4pC1O9FKSDobJSWC3dGkW0Zxm-ViftIpgJjS0uH4mO8gM1SbkDXvyBIrxw5Xs_5Jqd/s1600/blog3.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguCzd8xoNLWKwq6oqCuiR3sWRraTlFdrHi6qjxPXjcxUhjY92k_geuOvGVELmydrPok0iWSdbrS_4pC1O9FKSDobJSWC3dGkW0Zxm-ViftIpgJjS0uH4mO8gM1SbkDXvyBIrxw5Xs_5Jqd/s1600/blog3.PNG" height="320" width="284" /></a></div>
<span style="font-family: Arial;">I spoke to a friend who ran the Thames Path 100 last weekend. For those who don't know it, it's a 100 mile ultramarathon largely following the River Thames, and he ran it in a fraction over 20 hours, coming in 20th place <strong>and it was his first hundred</strong>. Although I haven't had a chance to totally grill him on the details (I'm going to ask if I can interview him and post it), I know him well and he is a man who plans. He has goals and targets and takes a methodical approach to training and it pays off.</span><br />
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<span style="font-family: Arial;"><em>He knows where he is, where he wants to go and works out the most effective way to get there. Then he commits to his training and the race is his chance to shine, not struggle.</em></span><br />
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<span style="font-family: Arial;">This got me thinking about my goals and what I want to achieve with my running. I completed my last goal a month ago and haven't set any more. I ran a Half Marathon yesterday in a goodish time, but with no goals to measure myself against the result was a bit flat to be honest; although the medal was lush!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Ziu4QIVzMe_A854ii4MSrrAGYVSdooWAvBDWakqEoTWNZM29yFFycg57bl6s5uQg9ZjH2MISSzwMNm8wfuaQV-HkBL3Woho-Wvfvau7iW8CJag32ZATstCt2r89ZV0JEXNgykYyrXd6K/s1600/BLOG.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Ziu4QIVzMe_A854ii4MSrrAGYVSdooWAvBDWakqEoTWNZM29yFFycg57bl6s5uQg9ZjH2MISSzwMNm8wfuaQV-HkBL3Woho-Wvfvau7iW8CJag32ZATstCt2r89ZV0JEXNgykYyrXd6K/s1600/BLOG.JPG" height="320" width="240" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial;">I have a lot on at the moment, but believe that training and fitness help me to achieve everything else in my life so I'm not making excuses. </span><span class="Apple-style-span" style="font-family: Arial;"><strong>I'm setting some big goals and I'm going to reach them, no, smash them!</strong></span><br />
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<span style="font-family: Arial;">With time limited, I know I can't train to go faster at long distance stuff, so I'm writing off a hundred miler this year. Instead I'm concentrating on strength and speed at the shorter stuff.</span><br />
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<span style="font-family: Arial;">I have current PB's of 19:08 for a 5k, 42 minutes for a 10k and 1:30.40 for a Half Marathon. </span><br />
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<span style="font-family: Arial;">Three results just asking to be improved on. The first step is setting some new targets and making them visible.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnzPutIhrIsjwssolGmGfb6xo-uGDDbOCptho1NZMnAtf4ao_8qCzK-L8P0IEio4GWxxMiMWgmhfCkKIi_lOg2REfn-UdjdJRkJ0zhNhCo4DinFLY4iixgLOjP6r1sSpWpJ1iZONOMB4p_/s1600/blog2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnzPutIhrIsjwssolGmGfb6xo-uGDDbOCptho1NZMnAtf4ao_8qCzK-L8P0IEio4GWxxMiMWgmhfCkKIi_lOg2REfn-UdjdJRkJ0zhNhCo4DinFLY4iixgLOjP6r1sSpWpJ1iZONOMB4p_/s1600/blog2.JPG" height="320" width="130" /></a><span style="font-family: Arial;">5k, I will go sub 18.</span><br />
<span style="font-family: Arial;">10k, I will go sub 39.</span><br />
<span style="font-family: Arial;">HM, I will go sub 1:28.</span><br />
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<span style="font-family: Arial;"><i>I know where I am.</i></span><br />
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<span style="font-family: Arial; font-size: large;"><i>I know where I want to get, </i></span><br />
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<span style="font-family: Arial; font-size: x-large;"><i>now it's time to plan my route.</i></span><br />
<em><span style="font-family: Arial;"><br /></span></em>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-46872834083271080812014-04-07T13:32:00.002+01:002014-04-07T13:32:44.779+01:00What goes up.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Ql3r1RDPkhnZcozDAUGF6hly6mdq8XWjJduSELGg05jw7hCl2gjbpnI1yDGRhgEMd-1eG4fYUTYLafUb996DQWGd06KyZhZ9bmbHvFo4RWvaYHP0YGWaMYTBoFlgHCJuG-stoqi1kNAw/s1600/photo+4.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Ql3r1RDPkhnZcozDAUGF6hly6mdq8XWjJduSELGg05jw7hCl2gjbpnI1yDGRhgEMd-1eG4fYUTYLafUb996DQWGd06KyZhZ9bmbHvFo4RWvaYHP0YGWaMYTBoFlgHCJuG-stoqi1kNAw/s1600/photo+4.JPG" height="240" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial;">A standard school or college race track. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It's just 400 metres separating me and the finish line.</span><br />
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<span class="Apple-style-span" style="font-family: Arial;">One quarter of a mile before I can stop and rest my legs.</span><br />
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<span style="font-family: Arial;">I remember being at school and hating track. As I started running this one, it was no different. I was trying hard, but not going very fast. My Dad was stood there taking pictures. </span><span class="Apple-style-span" style="font-family: Arial;"><em>It was like school sports day all over again.</em></span><br />
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<span style="font-family: Arial;">But this time, other than him and a few spectators, I was alone on the track. And I wasn't racing 400 metres, I'd run 49.75 miles with 4800ft of vertical climb already and this was the home stretch.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPXrDq5T5b-K8HGQit1hJazf1G7cIQ2u8C_WJMlT-CMkdh7DtNDCE1cRyyV__v3pbAWgEQLfcoXEtTB5vWBM_KX04Pa6Ly3Dg130NkmTkXXW3Enys79iP96NChFdwhyphenhyphen_fxCvE1-DWwbVct/s1600/DSCF2336.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPXrDq5T5b-K8HGQit1hJazf1G7cIQ2u8C_WJMlT-CMkdh7DtNDCE1cRyyV__v3pbAWgEQLfcoXEtTB5vWBM_KX04Pa6Ly3Dg130NkmTkXXW3Enys79iP96NChFdwhyphenhyphen_fxCvE1-DWwbVct/s1600/DSCF2336.JPG" height="240" width="320" /></a><span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">The race had started 8 hours, 57 minutes and 3 seconds earlier in Worthing and in the meantime myself and the other runners had travelled along the South Downs Way to Eastbourne following the Centurion Running route.</span><br />
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<span style="font-family: Arial;">Since late last year when I decided that a 100 miler wasn't on the cards just yet, this was to be my A race for 2014. It's always nice to have A races planned but the truth is I'm like a kid in a sweet shop when it comes to race and I picked up a few Half Marathons earlier in the year which I wanted to do well at. </span><br />
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<span style="font-family: Arial;">With these races and other commitments taking up my time I realised early this year that I would not have the time to dedicate to a "normal" ultra training plan. Previously I've followed others plans, my bible on these matters being Bryon Powell's Relentless Forward Progress, which is a fantastic read for new and established distance runners, but I knew I needed something different this time.</span><br />
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<span style="font-family: Arial;"><em>I created a plan to focus on quality miles and developing my weaknesses, rather than junk miles to just confirm what I was already capable of. I knew I could run, now it was about getting faster and stronger</em></span><br />
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<span style="font-family: Arial;">In previous races I had found that my legs had tired on hills and then had no pace in for the flat parts. So I had trained on running form and glute recruitment so that I was a faster runner and not relying on trashed legs. This had lead to a PB in my HM's earlier in the year and during the ultra it meant I could dig deeper on the flat parts and make up some distance.</span><br />
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<span style="font-family: Arial;">While training I'd tried a run:walk strategy. It was OK, but I found that I got bored on the walk phase and that I wasn't running fast enough to make it efficient. So when I got the chance to run on the South Downs I did just that. Running fast recruits different muscle fibres to running slow, so by picking up my pace I was giving others a chance to rest. I had used a lot of interval training to train this system.</span><br />
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<span style="font-family: Arial;">When I DNF'd last year at SVP 100, my whole body felt like it was shutting down, so in training I'd made my body a lot stronger. Resistance training and core strength was completed 2-3 times per week, giving me a stronger base to work from and a frame more capable of taking the punishments of running an ultramarathon and transferring strength from the upper body to the legs.</span><br />
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<span style="font-family: Arial;">Along with the mental strength to tell myself I could run fast when I needed to, I was confident I could finish this race.</span><br />
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<span style="font-family: Arial;">The course followed a fairly regular pattern. Uphill a long way, run along the top, down the other side and then into an aid station to reload on food and drink. Repeat this 6 more times and you get the idea.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyw9OQA9W7eWcmt3so1mk1UXaJA2A-zHxQ723XPPDRsqo2RQdX2Vo9nHTaBQfxjOmQmZMEmBpR0ZqnUb0lHUDIILgsATDB6rkCgS1KUc4UZtLmy2coo2I0uK3SlqB8JgCL2SeRFhBI4l00/s1600/Capture2.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyw9OQA9W7eWcmt3so1mk1UXaJA2A-zHxQ723XPPDRsqo2RQdX2Vo9nHTaBQfxjOmQmZMEmBpR0ZqnUb0lHUDIILgsATDB6rkCgS1KUc4UZtLmy2coo2I0uK3SlqB8JgCL2SeRFhBI4l00/s1600/Capture2.PNG" height="56" width="320" /></a></div>
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<span style="font-family: Arial;">Setting off from Worthing to Botolphs, the first stage is just over 11 miles long. The race registration procedure was as smooth as you'd expect from a company as well organised as Centurion. The entire process from entry to participation and all the stupid questions I had a long the way were handled perfectly. I would recommend and will use them again. Great guys. Leaving the start area, the race went straight into a long uphill section, chalky trails and bridleways. After a slow start I found my pace and settled into a groove while the race order naturally sorted itself out. I put some tunes on, and smiled thinking about a day or running somewhere new. I love that sense of adventure. I saw my average pace drop into the 8:30's and felt great. My plan was to run/walk but the race never flattened out at this point. It was either straight up or straight down so I stuck with my gut and cruised into aid station one, without really backing off the pace.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhol6RsRKWK26muSu1enErg1hVfrr7_8PnOK_5pfm-jf7TxGpjRUYWdkQjuM4qWpUTrs74HxtTAQFMdPj7HCy8SaQlVt_-mo-o8uiM7q-eAdO4rjT3__7HD4LkZsSkSi6bEL2FEJaeSMPx-/s1600/Capture.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhol6RsRKWK26muSu1enErg1hVfrr7_8PnOK_5pfm-jf7TxGpjRUYWdkQjuM4qWpUTrs74HxtTAQFMdPj7HCy8SaQlVt_-mo-o8uiM7q-eAdO4rjT3__7HD4LkZsSkSi6bEL2FEJaeSMPx-/s1600/Capture.PNG" height="226" width="400" /></a><span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">The next two stages were shorter, 6 miles and 10 miles each. By Aid station 3 (Housedean Farm) I felt pretty strong still, the pack had thinned now and as we'd got further into the SDW, a fog had settled on the high ground. The incline had not really calmed down, but I was running happily, knowing that the next checkpoint would give me a chance to see my Dad who had driven down with me.</span><br />
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<span style="font-family: Arial;">It was just 6 more miles to Southease, but for me this section was tough. The route had gone well up into the hills now and I felt like we must have gone to the highest point now. We were nearly running in clouds. I had noticed that every time I got to an incline, other closed in on me. We were all walking, but I was walking slower for no apparent reason! It was frustrating to say the least, but I stuck with my plan. </span><br />
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<span style="font-family: Arial;"><strong><em>Walk the ups, run the flats, get down as fast you can. </em></strong></span><br />
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<span style="font-family: Arial;">The aid station was a welcome sight although by now I was struggling with food. I was neither hungry nor tiring. But, I know the importance of fuelling properly so I made sure I ate, and took gels on board as well and made sure I was drinking and had water with me. I met my Dad, who saw I was struggling but never said a word. I think at this point I must have looked like a horror. My pace had settled at 10:06 min/miles. I was still up on my predicted pace, but I felt tired.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq2mA_oedgpM_yNBQWEUrNezOiPiPtDOa1iojcuhgCz-cq-MjYG_jTV2TcIh5OBMdmpLFjiuf0goz6X_fuTealfBgTzmQMJJHkjCGSA27TSdcktq7BEHGKOtHw0cTvp8ButRBc7BxNOTJT/s1600/DSCF2340.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq2mA_oedgpM_yNBQWEUrNezOiPiPtDOa1iojcuhgCz-cq-MjYG_jTV2TcIh5OBMdmpLFjiuf0goz6X_fuTealfBgTzmQMJJHkjCGSA27TSdcktq7BEHGKOtHw0cTvp8ButRBc7BxNOTJT/s1600/DSCF2340.JPG" height="240" width="320" /></a></div>
<span style="font-family: Arial;">My Dad warned me that he had walked a bit along the trail and that it was a big incline coming up. I told him with no small amount of blasé that I had already run some big hills and I had nothing to worry about.</span><br />
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<span style="font-family: Arial;">I walked for what seemed like an eternity. Ever upwards, the trail wound around the side of a hill and up into the cloud base layer. At the top and running along the peak of the hills, the clouds sat below us, making it feel like you were running through the clouds.</span><br />
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<a href="https://mail.google.com/mail/u/0/?ui=2&ik=1b6d874bd3&view=fimg&th=1453c253ace83969&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ9gHm23pYhTSE0r8B9H0ZbdY_i3cNqAnY6baW5pNtlO6l9qGB3QlA-LmReKUGU4rUBiMAPOSBhienMSP-l8PxNFdTCGX9QkUytbYeoz2pe904f0Jn2WGYHjSqY&ats=1396873491724&rm=1453c253ace83969&zw&sz=w1249-h526" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Displaying photo.JPG" border="0" class="aLF-aPX-J1-J3" src="https://mail.google.com/mail/u/0/?ui=2&ik=1b6d874bd3&view=fimg&th=1453c253ace83969&attid=0.1&disp=inline&safe=1&attbid=ANGjdJ9gHm23pYhTSE0r8B9H0ZbdY_i3cNqAnY6baW5pNtlO6l9qGB3QlA-LmReKUGU4rUBiMAPOSBhienMSP-l8PxNFdTCGX9QkUytbYeoz2pe904f0Jn2WGYHjSqY&ats=1396873491724&rm=1453c253ace83969&zw&sz=w1249-h526" /></a></div>
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<span style="font-family: Arial;">On and on, with faster people going past me on this monster of a hill, I focused on happy thoughts.</span><br />
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<span style="font-family: Arial;"><em>I was two thirds of the way through and was nearly an hour ahead of where I'd planned.</em></span><br />
<span style="font-family: Arial;"><em>I wasn't struggling at all, it was tough but I had no injuries or niggles and given the chance I would run.</em></span><br />
<span style="font-family: Arial;"><em>Despite having no appetite, my nutrition and hydration was great.</em></span><br />
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<span style="font-family: Arial;">The 8 mile section between Aid stations 4 and 5 was the toughest for me. It was cold and damp, the trail along the Downs went on forever and the fog was so thick you could barely see other runners. I suddenly felt very alone. <i>This was the grind</i>. People say that ultra running is 90% mental and this is when it counts. Enjoying running is easy. For most of us it's appositive experience, but when times get tough, this is when you need to just get your head down and push on.</span><br />
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<span style="font-family: Arial;">The next hour become very repetitive. </span><br />
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<span style="font-family: Arial;">Run, walk, check route, check surroundings.</span><br />
<span style="font-family: Arial;">Run, walk, check route, check surroundings.</span><br />
<span style="font-family: Arial;">Run, walk, check route, check surroundings.</span><br />
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<span style="font-family: Arial;">When the descent started, my mood lifted, runners who had gone past me and into the fog became visible again, sun broke out and we approached a small place called Alfriston. The trail leads through the village where people were out clapping. After a long time in the wilderness, I was back near people and excitement. <i>It wasn't just me</i>. There were friends and families. Local supporters and volunteers cheering runners on. The sense of excitement was back and when I saw my Dad this time it was with a smile on my face and a real sense of excitement. 10 miles to go and I'd have finished!</span><br />
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<span style="font-family: Arial;">The sun stayed out for the next climb and descent into Jevington, but faded after the final aid station and onto the last 4 mile section to the finish. It stayed grey and cool and overcast. That was fine by me.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLmLCd-41Ve7Az0UWrV3xxHZaSvGITQ6ODhKnBPo2ZC5PWWXgRLY0you1q3ufIi-FiW7LHaeJg5HRGKiSofLl9VZJn9P-v2PxRBquxNdPd0gXmwj3hgMAPkGcY96j28IWYWUJA4GDDWIFO/s1600/131_1d97730d54ca0b44968d9d6f7adc399d1990.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLmLCd-41Ve7Az0UWrV3xxHZaSvGITQ6ODhKnBPo2ZC5PWWXgRLY0you1q3ufIi-FiW7LHaeJg5HRGKiSofLl9VZJn9P-v2PxRBquxNdPd0gXmwj3hgMAPkGcY96j28IWYWUJA4GDDWIFO/s1600/131_1d97730d54ca0b44968d9d6f7adc399d1990.jpg" height="240" width="320" /></a><span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">I was running again and as I reached the stone marker for the end of the South Downs Way, a volunteer was there to show us the way. Down a steep banked, narrow track, technical and rocky with roots and trip hazards (my favourite sort of route) I picked up more and more pace. This little track spilled onto a small road, which entered a town, then a main road. 49 miles in and I'm stood with two other guys, pressing a button on a pedestrian crossing to cross the road. Quite surreal.</span><br />
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<span style="font-family: Arial;">For the last mile, I started smiling again. I was nearly there. I was certain of a finish, a medal and a PB on distance and at a better than planned pace.</span><br />
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<span style="font-family: Arial;">For the last half mile,<em> </em>I could see the finish line and wound my way around the car park and towards the finish line. I was literally brimming with joy.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSyEUjqe68LhLYlPe0Kc-JMSn2Ol9R-R6qIERJt1TGxpcFORIhEfeYlY2D5TKeNdIJuArM0dZwjWe0JvITgRo2NhCvLRnzL_T2d2D4G0I6M2-YnJgXVA94YF6VVmXkkNAqMw39lh-bcK0_/s1600/DSCF2344.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSyEUjqe68LhLYlPe0Kc-JMSn2Ol9R-R6qIERJt1TGxpcFORIhEfeYlY2D5TKeNdIJuArM0dZwjWe0JvITgRo2NhCvLRnzL_T2d2D4G0I6M2-YnJgXVA94YF6VVmXkkNAqMw39lh-bcK0_/s1600/DSCF2344.JPG" height="240" width="320" /></a></div>
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<span style="font-family: Arial;">The last 400 metres and I entered the running track to finish the race I'd started nearly 9 hours earlier. As I ran around I reflected on the day, the literal and mental highs and lows. I had a lump in my throat and my eyes started to burn a little as I approached the finish line.</span><br />
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<span style="font-family: Arial;"><i>A mixture of joy at finishing and pride in achieving that finish.</i></span><br />
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<span style="font-family: Arial;">Anyone who finishes any run or race has accomplished something, and despite the medals and the t-shirts, I like to think that the best accomplishments and rewards are the internal ones. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNeK7DHuo5frUegTtAI8WMVfom-AoHZGJ5q_v51ebDBf2UMwthGoNj4PATE0LItPzbOz4fxxb-yqo6co8UGE2S0d1x28UtcjyUvJJPbNqobVU1HTawVnUKB0SObja7hRrJ0OFNtJZOyb0b/s1600/DSCF2348.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNeK7DHuo5frUegTtAI8WMVfom-AoHZGJ5q_v51ebDBf2UMwthGoNj4PATE0LItPzbOz4fxxb-yqo6co8UGE2S0d1x28UtcjyUvJJPbNqobVU1HTawVnUKB0SObja7hRrJ0OFNtJZOyb0b/s1600/DSCF2348.JPG" height="240" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg43jUfnJ0Kb5ynFH8wGZRA6jUe9vtwLVO_FlH_3b77XRJgIH8PTBvanKVN-Lq33IjEf0w4w9f25WDoO7jYTXA7yCh22BccJ8AIIyn6-kDAfkZmZG7OotIvmyiMyx1CNVPC-J35pVceoddt/s1600/photo+5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg43jUfnJ0Kb5ynFH8wGZRA6jUe9vtwLVO_FlH_3b77XRJgIH8PTBvanKVN-Lq33IjEf0w4w9f25WDoO7jYTXA7yCh22BccJ8AIIyn6-kDAfkZmZG7OotIvmyiMyx1CNVPC-J35pVceoddt/s1600/photo+5.JPG" height="320" width="240" /></a></div>
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<span style="font-family: Arial;">For me, this race was about personal goals and achievement. It was about training with less time than I have previously had but training smarter to get results.</span><br />
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<span style="font-family: Arial;"><b><i>It was about finishing the race strong and smiling and this time, I did just that.</i></b></span><br />
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<span style="font-family: Arial;"><span id="goog_170744439"></span><span id="goog_170744440"><br /></span></span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com6tag:blogger.com,1999:blog-4703479625773321467.post-13840321050031818312014-03-19T10:47:00.001+00:002014-03-19T10:49:50.604+00:00Reducing injuries in runners.<span style="font-family: Arial, Helvetica, sans-serif;">The biggest frustration for any runner is the injuries which prevent us from running. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">They tend to occur at the worst possible times, as you are reaching new levels of fitness or increasing your distance in preparation for that big race.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Lot's of work has been done into the amount of runners who get injured every year and the statistics in these medical studies vary wildly. But for an average long distance runner who trains regularly and takes part in the occasional long race, the overall yearly incidence rate for running injuries varies between 37 and 56%. 50-75% are overuse injuries and recurring episodes of these injuries sits at 20-70% - <span role="menubar"><a abstractlink="yes" alsec="jour" alterm="Sports Med." aria-expanded="false" aria-haspopup="true" href="http://www.ncbi.nlm.nih.gov/pubmed/1439399#" role="menuitem" title="Sports medicine (Auckland, N.Z.).">Sports Med.</a></span> 1992 Nov;14(5):320-35.</span><br />
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<span style="font-family: Arial;">Different people approach running in different ways, with varying degrees of success. I know people on runstreaks into the hundreds or even thousands of days without injury and others who crosstrain like crazy and then deliver on race day. </span><br />
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<span style="font-family: Arial;">But as shown above, for the majority of people running regularly, increasing distance and effort will lead to an injury and there is a strong likelihood that it will recur.</span><br />
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<span style="font-family: Arial;">Where most novice and amateur runners let themselves down is in core strength and proprioception. A lack of either of these will lead to imbalances which will cause wear and tear on unintended areas leading to lower back pain or patellofemoral pain (runners knee) among other common runners injuries</span><br />
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<span style="font-family: Arial;">In this post I am going to look at core strength and explain why it's so important. <strong>Let me start by saying that I am not recommending hundreds of ab crunches</strong>. Your six pack (rectus abdominis) is largely unused in running. The reason it becomes so apparent in distance runners is the lack of body fat, not the required strength in that area.</span><span style="font-family: Arial;"> </span><br />
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<span style="font-family: Arial;">When you run the body makes thousands of minute corrections to your balance through the central and peripheral nervous systems. These minute corrections allow you to remain upright, allowing for the angle of your foot, the floor, your pace, shoes, incline. posture, load, terrain and so on and so on. In my opinion, best thing runners can do to reduce the risk of overuse injuries is improve core control.</span><br />
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<span style="font-family: Arial;"><strong>There are two muscles in particular which give core stability and with training will improve control. Transversus Abdominis (TVA) and Multifidus (Mf).</strong></span><br />
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<span style="font-family: Arial;">Details on the structure and innervation of the TVA can be found <a href="http://en.wikipedia.org/wiki/Transversus_abdominis_muscle" target="_blank">here.</a> The TVA works in tandem with the Mf to stabilise the lower spine. And while we are hard wired to have this control from an early age, start running longer distances, or at a more intense level and any weaknesses become more apparent.</span><br />
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<span style="font-family: Arial;">But as runners the main thing we want to do is run. <strong>The issue is that it is the increase in distance without developing the supporting muscles that cause injuries.</strong></span><br />
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<span style="font-family: Arial;">Imagine having a small car. Cheap and usually reliable. One day you decide you want to tour the world. You would need to adapt the car in a number of ways. You may want to put better tyres on it, make it faster or more economical. Get a trailer to carry more stuff maybe?</span><br />
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<span style="font-family: Arial;">If that car is fundamentally weak in it's structure, you can have all the performance in the world and a great looking car but it won't make it to the end of your journey. A corny analogy but I hope you see my point.</span><br />
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<span style="font-family: Arial;">By training the TVA and Mf, you increase your core control, spinal stability and the ability to transfer power from your body to the extremities. In other words, for your body to have good control and placement of the legs when running, you need to have a stable spine and an engaged core. </span><br />
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<span style="font-family: Arial;">How to train the TVA.</span><br />
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<span style="font-family: Arial;">The most common and very effective exercise for training the TVA is abdominal hollowing.</span><br />
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<li><span style="font-family: Arial;">Lie on the floor, legs out straight and with a comfortable curve in the spine. Never try to straighten your spine out to match the shape of the floor. Your spine should look like a gentle S from the side not a I.</span></li>
<li><span style="font-family: Arial;">Take a deep breath in and as you exhale, pull your belly button in towards the floor, this hollows the abdominal cavity (hence the name). </span></li>
<li><span style="font-family: Arial;">Hold the contraction for a count of ten, breathing normally.</span></li>
<li><span style="font-family: Arial;">Relax and then repeat the exercise for 5-8 repetitions.</span></li>
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<span style="font-family: Arial;">A toned TVA will increase core stability and flatten the stomach. Think of it as a corset which wraps around your core and holds your insides in. As it tones and tightens, so does the corset.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTCtkJz21klFqlRcxs4dvQ-4rBhjSrW8oS1RxCayT13KPjZBj_uLxY6Mn7wUotRBhzBF8eD3txfiX55dEfF3wA7zx0YN5-XqD6JVbB9or-tOgPx_u6GeGKBzRqNyanCZaaIC6i3ae6NKU4/s1600/Illu_trunk_muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTCtkJz21klFqlRcxs4dvQ-4rBhjSrW8oS1RxCayT13KPjZBj_uLxY6Mn7wUotRBhzBF8eD3txfiX55dEfF3wA7zx0YN5-XqD6JVbB9or-tOgPx_u6GeGKBzRqNyanCZaaIC6i3ae6NKU4/s1600/Illu_trunk_muscles.jpg" height="188" width="320" /></a></div>
<span style="font-family: Arial;">But you shouldn't develop one muscle group without training the opposing muscles or you're likely to introduce an imbalance which may not have been there before.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETg6-PplkeP5L4V_PXe7hgVSmJRxolSFwSMWRecnpAweeUC8OYuG769ZVwdhhL2vJF0rey34PT9LnzaTSmZTuCfedPWO5ENJjJJl2ngEw8sx7CDZYa-lUYh-cPFN09sv9apxAGf8WgGbr/s1600/374px-Multifidi.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETg6-PplkeP5L4V_PXe7hgVSmJRxolSFwSMWRecnpAweeUC8OYuG769ZVwdhhL2vJF0rey34PT9LnzaTSmZTuCfedPWO5ENJjJJl2ngEw8sx7CDZYa-lUYh-cPFN09sv9apxAGf8WgGbr/s1600/374px-Multifidi.png" height="200" width="124" /></a><span style="font-family: Arial;">The antagonist to the TVA is the <a href="http://en.wikipedia.org/wiki/Multifidus_muscle" target="_blank">Mf</a>. It is a series of smaller muscles which run the length of the spine and stabilise the joints/segments.</span><br />
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<a class="adp-popup" data-assetid="103866296" href="http://www.gettyimages.co.uk/detail/photo/house-of-cards-royalty-free-image/103866296" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" class="prev" src="http://cache4.asset-cache.net/gp/103866296.jpg?v=1&c=IWSAsset&k=3&d=j7hDFESoSTvju8t5u11OKZlw9GZ9%2buW1SBPi5f5P6II%3d" height="200" id="img7_bbl_img" style="height: 340px; width: 226px;" width="132" /></a><span style="font-family: Arial;">Think of a house cards. Wrap a corset around the bottom half of the house and it becomes more stable. Add a series of bands that connect each floor to the one above and below it and suddenly the structure gets strong. </span><br />
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<span style="font-family: Arial;">To strengthen the Mf, try the following exercise.</span><br />
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<li><span style="font-family: Arial;">Adopt a box stance, on all fours. Check your knees are directly under your hips and your hands directly under your shoulders.</span></li>
<li><span style="font-family: Arial;">Lift your right arm out in front of you and your left leg behind you so that they are parallel to the floor. Your arm should be by your ear, hand pointing forward.</span></li>
<li><span style="font-family: Arial;">Hold this position for a count of five, return to the start position and repeat on the opposite side. Left arm and right leg.</span></li>
<li><span style="font-family: Arial;">Repeat for 5-8 repetitions.</span></li>
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<span style="font-family: Arial;">Regularly adding these exercises to your workouts will increase core strength and control. This will allow your body to better adapt to load, fatigue, terrain or distance and reduce your chances of injury.</span><br />
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<span style="font-family: Arial;">As you can imagine the topic is a lot more detailed than I have covered here. What I want to do is get you thinking about alternative training and strengthening your body to help your running, not replace it as an exercise. I maintain there is nothing better than running.</span><br />
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<span style="font-family: Arial;">My aim is to get people stronger and fitter so they can run further and faster.</span><br />
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<span style="font-family: Arial;">If you have any questions get in contact with me via<a href="http://danrunning.co.uk/" target="_blank"> danrunning.co.uk</a></span><br />
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<span style="font-family: Arial;"></span><br />TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com1tag:blogger.com,1999:blog-4703479625773321467.post-69540474312224379882014-03-11T20:33:00.002+00:002014-03-11T21:27:34.781+00:00A tale of two halfs...<span style="font-family: Arial;">In the last two weeks I have run two half marathons. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFPyPSVhofciTcI1i9RwyAzOL8u9rhwB1IsLr1g8fzFaADsQvKP7nH4kLVineFbDMMfNYZPC4mDuWqT-1LLLcAhYB2QXzOVejxBU6P7VLAPnPhnVQ1hCFgI8-fB9c4QO97bOv_9dZmuJMU/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFPyPSVhofciTcI1i9RwyAzOL8u9rhwB1IsLr1g8fzFaADsQvKP7nH4kLVineFbDMMfNYZPC4mDuWqT-1LLLcAhYB2QXzOVejxBU6P7VLAPnPhnVQ1hCFgI8-fB9c4QO97bOv_9dZmuJMU/s1600/photo+4.JPG" height="240" width="320" /></a></div>
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<span style="font-family: Arial;">Brighton and Silverstone Half Marathons could not have been more different.</span><br />
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<span style="font-family: Arial;">And also similar.</span><br />
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<span style="font-family: Arial;">In the wake of the floods and storms that swept the country in February, Brighton had been repaired and cleaned, ready to welcome the runners. The day was warm and got even warmer. As the crowds of runners and supporters descended on Marine Drive, the sun shone down, unseasonably warm and after a long grey winter very welcome. The onshore wind made for breaking waves and a genuinely picturesque start to the day.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5N_PjUL1JY5a5cwU4WUP-ko1SSRHtAGfhHC8KS-09AaAzJ4qFrU23p0h2oXpnD3x7EoHdGXEirAmI-sxH17cyqdy6g7Em8PF08Q1Q0ynlLiJWdG4BAF1AgdztEZRzRZjdG9kaPHpjOm90/s1600/photo+6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5N_PjUL1JY5a5cwU4WUP-ko1SSRHtAGfhHC8KS-09AaAzJ4qFrU23p0h2oXpnD3x7EoHdGXEirAmI-sxH17cyqdy6g7Em8PF08Q1Q0ynlLiJWdG4BAF1AgdztEZRzRZjdG9kaPHpjOm90/s1600/photo+6.JPG" height="240" width="320" /></a></div>
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<span style="font-family: Arial;">Fast forward two weeks and I'm stood in an old World War 2 airfield converted over the last 70 years into Silverstone Race Circuit. Brutally cold and exposed to the wind, a light mist of rain fell and the runners huddled around garages and tea wagons in an attempt to shelter and find some warmth. Despite promises from others, the sun never broke through and the wind never let up. It started and remained very, very cold.</span><br />
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<span style="font-family: Arial;">I'd booked Brighton ages ago. It was to be the first time I'd run the same race as my brother, Joe, in a long time. Having had two lots of back surgery recently, he was looking for a finish. I was looking to PB. I'm not a big fan of road running, mainly because the scenery sucks compared to the trails, but Brighton boasted a quick lap of the town and then a coast view the rest of the way. We had set off early and I'd driven us down. Joe was doing his usual race-preparation. (Immodium and lucozade). It was the first time I'd been to Brighton and I loved the place. Good views, nice coffee and the promise of chips afterwards., Who could ask for more? As they called us to the race start we went to our individual starting pens, agreed to meet afterwards and awaited the starters gun.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhptalnhDHQjS3WyxUQk50hgQBkGK8oGxGLqUzkR0oFfRGLBg33tThoDDEjLX0azwlqKADbm27qBgTfUrDeEJ32ZWoYevma6VrVzNTKWQus8CTthANkybHTvkZK17fxyP_-hNIsoCnuM2W2/s1600/photo+5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhptalnhDHQjS3WyxUQk50hgQBkGK8oGxGLqUzkR0oFfRGLBg33tThoDDEjLX0azwlqKADbm27qBgTfUrDeEJ32ZWoYevma6VrVzNTKWQus8CTthANkybHTvkZK17fxyP_-hNIsoCnuM2W2/s1600/photo+5.JPG" height="240" width="320" /></a></div>
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<span style="font-family: Arial;">Silverstone, on the other hand, came as a last minute thing. A friend of a friend couldn't make the race and although I know you're not supposed to, I gladly took his race number with just a week to prepare and only a week after Brighton. I love motor racing, I loved the idea of running around an F1 track and I was in it for the medal and the goody bag. As part of training for an ultra I was due to run 15 miles that day any way. This was just a structured distance in my mind. I drove up with my daughter, we froze our arses off waiting for the race to start and as I joined the starting grid I made my way to the front. All the way to the front! </span><br />
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<span style="font-family: Arial;">Two different races, two different mind-sets, trained for one, unprepared for the other.</span><br />
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<span style="font-family: Arial;">In Brighton I wanted it. I was hungry to PB I had plans and aims and splits in mind and this was to be my fast HM before a year of ultras and trails. My A race. The result of lots of cross training, intervals and speed work.</span><br />
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<span style="font-family: Arial;">With Silverstone I had no clue. An unknown entity, still a bit worn out after Brighton and the weather totally against me, I didn't really know what to expect or what I could achieve.</span><br />
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<span style="font-family: Arial;">But here the differences end.</span><br />
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<span style="font-family: Arial;"><em>Both races went like clockwork.</em></span><br />
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<span style="font-family: Arial;">In Brighton I set a PB of 1:31.16.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlqCS3fGlZyWzY-hlOg82-Mzl4x5BnDoQom5zJKXQr9nfaalQ0rWhstYSEHJmb7iZEgo-lNqRe0nLQsneVwKy_4WmYLD5BGeRmPWZyu3E7T2LmiF_NCQfFkZ-hKnXxpZ_0mFGTS8USycD/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlqCS3fGlZyWzY-hlOg82-Mzl4x5BnDoQom5zJKXQr9nfaalQ0rWhstYSEHJmb7iZEgo-lNqRe0nLQsneVwKy_4WmYLD5BGeRmPWZyu3E7T2LmiF_NCQfFkZ-hKnXxpZ_0mFGTS8USycD/s1600/photo+1.JPG" height="320" width="240" /></a></div>
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<span style="font-family: Arial;">Two weeks later in Silverstone I went even faster, 1:30.27(chip time).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiseNoTK2In4XLq1tb4bHsPkCnAxokVteQ42UV0VJbHfrNnBzgEspAZfW1tIUevl4EY9H3jcUfRmQt1bTX4pwWDoj3JYgKhBCoXEoTq7IAzPHBWJv9NqO9DakIgg0ZuarwwJlZdEwxkd3nQ/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiseNoTK2In4XLq1tb4bHsPkCnAxokVteQ42UV0VJbHfrNnBzgEspAZfW1tIUevl4EY9H3jcUfRmQt1bTX4pwWDoj3JYgKhBCoXEoTq7IAzPHBWJv9NqO9DakIgg0ZuarwwJlZdEwxkd3nQ/s1600/photo+3.JPG" height="320" width="240" /></a></div>
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<span style="font-family: Arial;">Now I'm not expecting the Olympic committee to come knocking. I know lots of people who run faster than this and I think I could probably go faster myself (although I don't really think I want to). But that's not what these races were about.</span><br />
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<span style="font-family: Arial;">Although this is a tale of two halfs [sic], it makes one whole story.</span><br />
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<span style="font-family: Arial;">For the first time in a long time I loved the racing. I had done my own training for it, my own plan using everything I've learnt. Although I'm not a fan of running the roads and I haven't run a HM on the road in years, my last one took over 1:40! </span><br />
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<span style="font-family: Arial;">I described it to someone afterwards as feeling like I had more gears. It was like I had previously been a two speed runner and all of a sudden I could switch cadence or ratio. Whatever the incline, or the wind blowing against me, I had a response to offer. I would find a different groove and run in it. My splits were even throughout and there was always enough in the tank for a fast finish.</span><br />
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<span style="font-family: Arial;">Running means different things to different people, and it's the same with races.</span><br />
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<span style="font-family: Arial;">In a month I run the South Downs Way 50 and I have gone against the norm with my training. I've not had time for lots of mega miles so I've relied on quality over quantity in my training. Its not what I've read I should do or what others are doing. It's what feels right to me and what I believe will work, for me.</span><br />
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<span style="font-family: Arial;">These races and the results I got have given me the confidence to meet my next challenge head on. I enjoyed how hard I was working and how fast I could keep going. I smiled the whole way around, cheered back at the crowds and celebrated at the finish lines. </span><span style="font-family: Arial;">I hope that SDW50 goes as well as either of these races, but I'll take the Brighton sunshine any day of the week.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3eSYhzDipnFz80nz3QCGQvuYp0fxFoC1NJKmc3A_bkO5LrVxnx38j9FQc41ovCvr_LatqCTMcf4uWX1ODj7BTISByPSGie9cgPYpFxo1PSHwreoGmsF0AEBdoBMVD4RsUyNFvwxpKqTde/s1600/photo+9.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3eSYhzDipnFz80nz3QCGQvuYp0fxFoC1NJKmc3A_bkO5LrVxnx38j9FQc41ovCvr_LatqCTMcf4uWX1ODj7BTISByPSGie9cgPYpFxo1PSHwreoGmsF0AEBdoBMVD4RsUyNFvwxpKqTde/s1600/photo+9.JPG" height="320" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Laid back and loving it, unlike the guy I'm racing!</td></tr>
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NB There is an absence of people in this story who I want to include. Firstly, my wife who lets me disappear at weekends, wearing shorts and hyped up on coffee and run, a lot! You need support at home or none of this is possible. It also helps to get back to a cold beer (or two) and a nice dinner. x<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKsCZtV6FN6uSKsjAzNNIhnpiulr8F1Fh9cDlnVx87_yEmP36-0_8MKVJ7FARn_YdgOxOwa8RYplxpZXNrDpCgW504C_TH8jbB2GCvixwkkYRwyZk1vYFpoI60O2b3A_gvrVo5O5E2lYNS/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKsCZtV6FN6uSKsjAzNNIhnpiulr8F1Fh9cDlnVx87_yEmP36-0_8MKVJ7FARn_YdgOxOwa8RYplxpZXNrDpCgW504C_TH8jbB2GCvixwkkYRwyZk1vYFpoI60O2b3A_gvrVo5O5E2lYNS/s1600/photo+2.JPG" height="320" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2VxNTrrbE0bvozwYf9diRu7VWie3LbAwIjJN11RbslDzg9nzUosJhpKg-fHNakHPQx-iJkS5RsPk-p7AfT6B7xiTbPTtP-AMhh37TKD9VjPTl7pN5Wdf0bxUk7wCKU3hSPjpm_18wo2-_/s1600/photo+8.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2VxNTrrbE0bvozwYf9diRu7VWie3LbAwIjJN11RbslDzg9nzUosJhpKg-fHNakHPQx-iJkS5RsPk-p7AfT6B7xiTbPTtP-AMhh37TKD9VjPTl7pN5Wdf0bxUk7wCKU3hSPjpm_18wo2-_/s1600/photo+8.JPG" height="320" width="240" /></a></div>
Secondly, the great Twitter folk I met, Neil (bit of bromance there) who finished moments behind me at Silverstone and Susie who I met as I made my way to the starting grid. Of course Lozza, one of the first athletes I met on Twitter some years ago. She was at both races, has a great outlook on running and racing, strives for personal achievement every time and in both of these, scored PB's as well.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL20OFKvh4NY5-wh1WwzAxe8fNBbA-0Kcca9356WsDk8vR9PHJ19azH-705jwbeO9ex0-2oTu534uHC_XVBR0wVR_vC1f-pfUpuejEip70sRO4ed8-0v_QX2aZVika0sTigBQJD2t7kuRF/s1600/photo+7.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL20OFKvh4NY5-wh1WwzAxe8fNBbA-0Kcca9356WsDk8vR9PHJ19azH-705jwbeO9ex0-2oTu534uHC_XVBR0wVR_vC1f-pfUpuejEip70sRO4ed8-0v_QX2aZVika0sTigBQJD2t7kuRF/s1600/photo+7.JPG" height="320" width="240" /></a></div>
Lastly, my brother. He got me into running 4 years ago (a story for another time) and I never looked back. Despite a lot of set backs he does not give in to circumstance or bad luck and despite being the most laid back person I know, has a determination which surprises most people he meets. TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com1tag:blogger.com,1999:blog-4703479625773321467.post-25371468822109875812014-03-01T13:19:00.001+00:002014-03-01T16:11:18.711+00:00Planning an interval workout.<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Interval training is physically demanding. </span></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Like any effective workout, there is planning and preparation that you can do in order to optimise your performance and the benefits you can get from it.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
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" style="margin-top: 0px;" width="211" /></span></a><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"><span style="background-color: #444444; color: white;">In </span><a href="http://therunningman-hibar.blogspot.co.uk/2014/02/introduction-to-intervals.html" target="_blank"><span style="background-color: #444444; color: white;">last week's post</span></a><span style="background-color: #444444; color: white;"> I wrote about the various energy systems that get used by the body when working at different intensities. With interval training, you switch clearly between different demands on the body and these various energy systems.</span></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"><span style="background-color: #444444; color: white;">Just to recap, this method of training allows you to work at higher intensities for longer periods than you normally can. Your muscles store enough energy to deliver their full potential for very short periods. The Phosphocreatine system (see last </span><a href="http://therunningman-hibar.blogspot.co.uk/2014/02/introduction-to-intervals.html" target="_blank"><span style="background-color: #444444; color: white;">weeks blog</span></a><span style="background-color: #444444; color: white;">) delivers its potential in about ten seconds. It's what gets used for a 100 m sprint, for example, and why that will drain you physically as much as a longer, slower paced run.</span></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">When exercised regularly, the body goes through a process known as <strong>adaptation. </strong>It changes in order to meet the new demands. Chasing the bus once won't change anything. Start running a 100m sprint a few times a week and you'll undergo physiological change to meet that demand. Improved blood supply to muscles and proprioception (your ability to know where all of your body parts are) as well as better recruitment of fast twitch muscle fibres; your body <strong>adapts</strong> to meet the new challenge. </span></span><br />
<span style="background-color: #444444; color: white; font-family: Verdana;"></span><br />
<div class="irc_mutc">
<span style="background-color: #444444; color: white;"></span><br /></div>
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"><span style="color: white;"><span style="background-color: #444444;">Training at 100% of your potential is draining, you can't maintain it for long. But it brings many rewards, so <strong>interval training allows you to maintain higher intensity for longer periods.</strong></span></span></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"><span style="color: white;"><span style="background-color: #444444;"><em>My advice with intervals is to go in with a plan.</em> </span></span></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYl-tLZlHg4rwFy38bbKFhFOGKsYtCF8LfRnWNh8D7fhBYhyphenhyphenR8b7H77_pXpRLtdD0ptotsRHNzYAuHmlCd_04P-gQZSBLegddQ6EdgzXt3OYQYjzKOSXRtiinyUbH5XTkYolHUcrjfb0tD/s1600/intervals+snip.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: #444444; color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYl-tLZlHg4rwFy38bbKFhFOGKsYtCF8LfRnWNh8D7fhBYhyphenhyphenR8b7H77_pXpRLtdD0ptotsRHNzYAuHmlCd_04P-gQZSBLegddQ6EdgzXt3OYQYjzKOSXRtiinyUbH5XTkYolHUcrjfb0tD/s1600/intervals+snip.PNG" height="400" width="200" /></span></a><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">This is the bit where the stat fans and geeks among you will get excited. In order to get the most from your interval training you get to adjust the variables of your workout to target the right systems. After a warm up of continuous training, you start going from work period to rest period. The work period pushes your Heart Rate (HR) to the desired target, the rest period allows it to return to a comfortable level and for your body to start recovering and replacing energy. This is repeated for the desired number of repetitions, then a cool down period of light exercise to bring the HR down safely.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">You can adjust the following variables:</span></span><br />
<ul><span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Length of work period,</span></span></li>
<span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Length of rest period, and</span></span></li>
<span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Number of repetitions.</span></span></li>
<span style="background-color: #444444; color: white;">
</span></ul>
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Depending on how hard you're working will depend on the desired HR, although this is an outcome of training rather than an adjustment.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Increasing the length of the work period and the number of repetitions will increase the exercise effect, so will reduce the rest period.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Interval training can be done outdoors, running or walking depending on your fitness level or in the gym using any CV equipment.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">An example of this would be on a spin bike/exercise bike.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<ol><span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Use a continuous intensity level of exercise to gradually raise you HR to approximately 100-110bpm. This should take about 5 minutes.</span></span></li>
<span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Increase intensity, such as cadence or resistance during the first work period to reach the desired HR or intensity level, maintain this effort for the period, 30 seconds in this example.</span></span></li>
<span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Drop the intensity, by reducing effort/cadence/resistance to bring the HR back down to 100-110bpm, this period should last 90 seconds.</span></span></li>
<span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Repeat 15 times, the aim being to reach the same level of intensity each time. </span></span></li>
<span style="background-color: #444444; color: white;">
</span>
<li><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">After 15 reps, reduce intensity to bring HR safely down.</span></span></li>
<span style="background-color: #444444; color: white;">
</span></ol>
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">As a result of this workout you will spend 15 sets of 30 seconds (7 and a half minutes) at your maximum intensity, something you probably couldn't do in a single block , but you'll reap all of the benefits of having done so.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"><strong>Be warned, this is intense and you will feel shattered!</strong></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">Also, this is just an example of a workout. Depending on your desired outcomes, you will adjust the variables above, but I'll get to that next time.</span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;">For now, think of how you can build intervals into your training and how the effects can improve your performance in your sport.</span></span><br />
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<span style="font-family: Verdana;"><span style="background-color: #444444; color: white;">I am writing for a mixed audience and try to pitch this appropriately, but if you have any questions and want more advice, or need anything clarifying please contact me at </span><a href="mailto:dancartwrightpt@gmail.com"><span style="background-color: #444444; color: white;">dancartwrightpt@gmail.com</span></a></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="background-color: #444444; color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span style="font-family: Verdana;"><span style="background-color: #444444; color: white;">As a thank you for reading I can offer anyone who purchases from </span><a href="http://www.inknburn.com/" target="_blank"><span style="background-color: #444444; color: white;">inknburn</span></a><span style="background-color: #444444; color: white;"> a 15% discount on their first order. Use the code dantoldme at the checkout and if you want any advice or suggestions on their products I'm happy to help. </span></span><br />
<span style="background-color: #444444; color: white; font-family: Verdana;"></span><br />
<span style="background-color: #444444; color: white; font-family: Verdana;">Lastly, I'm passionate about this stuff, so if you have any feedback or advice or contrary views to mine on training please get in touch.</span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; color: black; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; color: black; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border-collapse: separate; color: black; letter-spacing: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px;"></span></span><br />TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-63377121634220255942014-02-19T15:28:00.002+00:002014-02-19T15:28:56.118+00:00Introduction to intervals.<span style="font-family: Arial, Helvetica, sans-serif;">This may shock some of you regular readers, but in the past I have tended to stick to the softer, more sentimental side of running. I've had more feedback saying that I've brought people to tears than I have saying I've inspired them to run more or train harder. I'm ok with that because people clearly like what they read, or they wouldn't come back. There is no end of really good blogs out there on detailed training and race reports.</span><br />
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<a class="irc_mutl" data-ved="0CAUQjRw" href="http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=6sA6kKxGoeHc9M&tbnid=RrShyrIUCBlccM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.keepcalm-o-matic.co.uk%2Fp%2Fkeep-calm-and-hug-a-runner-2%2F&ei=YsMEU-TjF-2b0wXfsYHgBw&bvm=bv.61535280,d.ZGU&psig=AFQjCNEXfEHx17oGSECytBziYvIdso57zw&ust=1392907485726298" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a class="irc_mutl" data-ved="0CAUQjRw" href="http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=6sA6kKxGoeHc9M&tbnid=RrShyrIUCBlccM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.keepcalm-o-matic.co.uk%2Fp%2Fkeep-calm-and-hug-a-runner-2%2F&ei=YsMEU-TjF-2b0wXfsYHgBw&bvm=bv.61535280,d.ZGU&psig=AFQjCNEXfEHx17oGSECytBziYvIdso57zw&ust=1392907485726298" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: Arial, Helvetica, sans-serif;">Not for me the 5000 word analytical breakdown of a 5k race, every breath and footstrike described to the nth degree. I prefer to pull at heartstrings as much as hamstrings, open my heart to others rather than discuss my heart rate.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">This blog came about because I love running and training, but love my family and time with them even more and can't dedicate the sheer amount of time required to do countless long runs in preparation for ultramarathons. If I want to do them and do well, I need to train smarter, rather than just harder.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">CV training by itself isn't enough, but it's a great tool to have when you know what areas you want to work on.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">So today I'm going to get a little more detailed with you, following on from <a href="http://therunningman-hibar.blogspot.co.uk/2014/02/a-change-of-perspective.html" target="_blank">last week</a> when I mentioned training differently to train better, I am going to delve into the mysterious world of <strong>interval training</strong>. </span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">This often used and frequently misunderstood training method is more than just an opportunity to hurt yourself and make yourself sick (done that before). Used correctly you can get more benefits than longer training session and more importantly, specifically target the areas that need the most work.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I know I have a mixed audience, so I'm going to start with the basics and go through the various steps over the next few posts. If you want more info contact me directly and if it's too basic, then check back in a week or two when I get into the nuts and bolts of it.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">In this instance I am training for a long run, a 50 mile ultramarathon on the trails of the South Downs. I have the ability to run, but in the past my energy levels have not been as reliable as my running. <strong>May aim is to improve my CV fitness, increase my lactic acid threshold and improve the efficiency of my muscles.</strong><em> </em></span><br />
<span style="font-family: Arial;"><em></em></span><br />
<span style="font-family: Arial;"><em>These are all direct outcomes of interval training.</em></span><br />
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<img class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQewVRkAaAYdHqmSdwFAby7Z3D-tXY4f1Wbp9Xc69naZm_b3sru" data-sz="f" name="_TI1jbpJvu7NGM:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQewVRkAaAYdHqmSdwFAby7Z3D-tXY4f1Wbp9Xc69naZm_b3sru" style="height: 167px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 269px;" /><br />
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<span style="font-family: Arial;">Another benefit of intervals is the <em>reduction in overuse or overtraining injuries, common in those preparing for longer runs</em>. </span><br />
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<span style="font-family: Arial;">There are lots of different types of interval training:</span><br />
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<li><span style="font-family: Arial;">Sprint intervals</span></li>
<li><span style="font-family: Arial;">Cruise intervals</span></li>
<li><span style="font-family: Arial;">Tabata</span></li>
<li><span style="font-family: Arial;">Fartlek, the list goes on and a lot of them are the same under different names.</span></li>
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<span style="font-family: Arial;">When we exercise, or take part in any activity, we use energy. The body has three different energy cycles, which have different characteristics, periods of energy delivery and recovery rates. These three cycles are:</span><br />
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<li><span style="font-family: Arial;">Aerobic,</span></li>
<li><span style="font-family: Arial;">Lactic Acid (LA) and</span></li>
<li><span style="font-family: Arial;">Phospho Creatine (PC)</span></li>
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<span style="font-family: Arial;">During any activity the body will use all three of these. For example in a 5k race, your fast start will come from the PC system, LA will get you through the first few minutes and then switch to the aerobic system for the majority of the race. Those hills halfway round will require the LA system to kick in again and your sprint finish may dip into the PC again. This all happens subconsciously without bothering you too much. </span><br />
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<span style="font-family: Arial;">That bit where your muscles start burning means you've been in LA too long. The bit where you're out of breath and throwing up, that's too much time in PC. Aerobic is where you are aiming to spend the majority of your time, but to do that you need to be well conditioned and this is where interval training comes in.</span><br />
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<span style="font-family: Arial;">By adjusting the intensity of your intervals and the rest periods in between, you can trigger these different energy cycles and improve their efficiency. By doing intervals you can train at a much higher intensity for much longer periods than by constant training.</span><br />
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<span style="font-family: Arial;">An example would be doing ten intervals which have you running at a high intensity for 30 seconds each time, you would spend a total of 5 minutes at that higher rate. You could never run 5 minutes at that higher rate constantly because it would use you PC and LA systems which just don't deliver for long enough.</span><br />
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<span style="font-family: Arial;">The adaptation of the body is accelerated and amplified, causing better recruitment of fasttwitch muscle fibres, improved capillarisation, meaning improved blood flow to the muscles and an increase in the number of mitochondria, the energy factories inside the muscles.</span><br />
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<span style="font-family: Arial;">It may sound daunting to the uninitiated, but in practise it's a simple, effective and efficient way to train. Next time I'll go though different interval training systems and how you can reap the benefits I've mentioned above.</span><br />
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<span style="font-family: Arial;"></span><br />TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-56398838600571008382014-02-11T19:58:00.003+00:002014-02-11T19:58:47.336+00:00A change of perspective... <div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Every now and again you have those moments that completely shift your way of thinking.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Those crystallising moments where it genuinely feels like a missing piece of the puzzle just fit into place, or the final wire in a complex and elaborate circuit has connected.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This lightbulb moments or 'epiphanies' when it all makes absolute sense.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Once you've had this shift of paradigm, you feel like you are out of the shadows. Like you are suddenly not restricted by your previous limitations, and most excitingly like anything is possible. And as we all know, <em>anything is possible</em>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have written a lot about running, that's what I do, and along the way I have mentioned studying to be a personal trainer. Well, in January I finished studying. I had passed my theory exams in the December and then booked my practical, portfolio and Viva assessment for January.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Long story short, the assessments went well and I passed, but the best part of the day was yet to come. The assessor seemed like a really switched on guy. Not a meathead muscle bound gym rat, nor a hemp wearing, vegan yoga bunny (not that I have anything against these obvious stereotypes, you know who you are). </span><br />
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<tr><td style="text-align: center;"><a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRzwsnGwJzUOZEnrkHXDzjb34fL4-mzK15H1Fe9xkrL5G5wqUuzkA" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" class="rg_i" data-src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRzwsnGwJzUOZEnrkHXDzjb34fL4-mzK15H1Fe9xkrL5G5wqUuzkA" data-sz="f" name="kcR462m5XVLcxM:" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRzwsnGwJzUOZEnrkHXDzjb34fL4-mzK15H1Fe9xkrL5G5wqUuzkA" style="height: 184px; margin-top: 0px; width: 171px;" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">c/o xaxor.com</td></tr>
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<tr><td style="text-align: center;"><a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSyjQ3B5KuhuZsez1J5Bnd2MfQZivjJ9tXeg-slBvmlD0JfeB-KCQ" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSyjQ3B5KuhuZsez1J5Bnd2MfQZivjJ9tXeg-slBvmlD0JfeB-KCQ" data-sz="f" name="CyG9VpFtLhgIAM:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSyjQ3B5KuhuZsez1J5Bnd2MfQZivjJ9tXeg-slBvmlD0JfeB-KCQ" style="height: 177px; margin-top: 0px; width: 275px;" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">c/o telegraph.com</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">He just seemed like a professional and switched on guy who was passionate about his profession and wanted to help people be their best. The way I feel about training people.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">After we'd finished going through the feedback, he started talking about the exercise programmes that I had written and he'd assessed. He said they were good and easily met the criteria, but he questioned a few parts as well and went on to discuss the difference between increasing complexity against intensity. Or how you can use velocity and mass or tempo to affect the desired outcome. I was enthralled to say the least and then he told me how he'd helped a friend train for an adventure race. A run, bike and kayak event in North America, and he said that he hadn't made him run much, or cycle much or kayak much at all. He'd developed a programme to make his friend strong and fit and agile, so he could accomplish his goal (he went on to win), not just be able to run, bike and row.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Surprised, I asked him why the hell not he said, "when you have a problem to solve, change your perspective".</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In my plan, I'd had Kelly running a lot in preparation for her first half marathon. She also had some gym classes and a resistance programme I'd designed for her. All well and good he said, but if you want her to run 13.1 miles, what does she need?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Strong core, strong legs, efficient cardiovascular system and the belief she can finish, was my answer.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The question, he asked, was how do you get those things?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>The truth is that sometimes running may not be enough</strong>. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Or, rather, it may not be the most effective way of getting what you want. Long slow runs serve a purpose but if you want to boost you CV system, start looking at interval training and tempo sessions.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Want a strong core, knees and ankles? Start looking at complex core exercises and plyometric work. Toe-ga even! (it's a real thing, I teach it).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If I make Kelly run too much, he told me, one thing will happen. She will get an injury like almost everyone does when they start running distances. Then she'll have less time to go before her race and none of the things I'd identified she needed (core strength, confidence etc)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">That one phrase "<strong>when you have a problem to solve, change your perspective</strong>" has changed my entire way of problem solving and goal setting. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Which brings me on to the point of this blog. This week I have a half marathon to run in Brighton, less than eight weeks later I will run a <a href="http://www.centurionrunning.com/south-downs-way-50-2014/south-downs-way-50-2014/" target="_blank">50 mile ultramarathon.</a></span><br />
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<tr><td style="text-align: center;"><img alt="Men's 50 Tech Shirt" height="185" src="http://www.inknburn.com/media/catalog/product/cache/1/small_image/185x/9df78eab33525d08d6e5fb8d27136e95/m/e/mens-50-tech-shirt-front.jpg" style="margin-left: auto; margin-right: auto;" width="185" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I've ordered the Ink'n'Burn 50 t-shirt to run in.</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">In an experiment on myself, and with you wonderful readers alongside me to share the journey, I will attempt to prove that you can get ultra-fit and ultra-strong, without repeatedly cracking out long, long runs. I love running but I was starting to resent 4-5 hour runs every Saturday for months on end when I trained before. This time it's all quality over quantity. In fact I plan for my longest training run to be no more than ten miles! This will be my longest run by some way and it will be my best.</span><br />
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<span style="font-family: Arial;">Over the following weeks and months I will go through my training and performance with you. Along the way I will explain what systems I am using, why I'm using them and what affects they have on the body.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have run ultras before, from 30 to 43 miles. None of them were easy, none of them were pretty. I have thrown up twice and I DNF'd once. Running should be fun, an adventure, not a death march. A rollercoaster, not a bus ride. SO the training I've done before works for some, but it wasn't perfect for me.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So I'm going to try something different, because <strong>when you have a problem you need to change your perspective.</strong></span><br />
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<tr><td class="tr-caption" style="text-align: center;">c/o modernimmortal.com</td></tr>
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<span style="font-family: Arial;"><em>I will update this blog weekly, and would welcome any feedback on it, I enjoy writing and hope you enjoy reading. If there is any more information you want in it please let me know in the feedback or on twitter @danrunning.</em></span><br />
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<span style="font-family: Arial;"><em>Because you stuck through to the end, don't forget you can have 15% off your first order at </em><a href="http://www.inknburn.com/" target="_blank"><em>ink'n'burn</em></a><em> by using the code <strong>dantoldme</strong> at the checkout. You'll also receive a discount off your next order. And trust me there will be a next order. Their stuff rocks and looks awesome.</em></span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com5tag:blogger.com,1999:blog-4703479625773321467.post-81496999659634497872014-01-29T20:28:00.002+00:002014-01-29T20:28:47.362+00:00Ink'n'burn Lasagne<span style="font-family: Arial, Helvetica, sans-serif;">Anyone who follows me on Twitter (@danrunning) will know how much I cook. I have a full time job and have just started personal training in my spare time, but if there is one job I love to do it's cook for my family.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I make all sorts of food and bake my own speciality breads. And over the years my tastes have changed and the various wants of my family have demanded different types of food. For a while I was vegetarian, even vegan for a few months. I've made everything from Sushi to sausage and mash, from Japanese to Jerky!!!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So when Ink'n'burn asked me to come up with a recipe I cast my mind back and this one fits the bill perfectly.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Ink'n'burn lasagne came about as a result of an evolving recipe and is a firm family favourite. It's vegetarian, quite a light meal, cheap to make, great as a post run lunch and can be tweaked depending on your tastes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It has a dark red sauce (Ink) and a good hit of chilli (Burn). </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So, here my recipe for ink'n'burn lasagne, use it, change it, do what you like, but I guarantee you'll love it.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1 onion</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 red pepper</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 green pepper</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 green chilli</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 cans of chopped tomatoes</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 cans of chick peas (garbanzo beans)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">500 ml vegetable stock</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">smoked paprika</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">tabasco sauce</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">dried lasagne sheets</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">cheese (if desired).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Chop the onion, peppers and chillis and cook on a medium heat with a good glug of olive oil and some sea salt and black pepper. When they have all softened and the mixture smells sweet, add the drained chick peas and then the tomatoes. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCvMvP-C_-hUu_jM92fgcJOp0hv3r-TLc2iyPm2_2XEkT5EQx8wnUVfo4Y1RmoJTCB76drkAA-Ytgo-dBqlHoLqHFklQr3gcAOqF3xro_Uej8lU6EIVLUBg8vDU8AHCZb0TYddYQypjiA3/s1600/Photo+29-01-2014+12+09+37.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCvMvP-C_-hUu_jM92fgcJOp0hv3r-TLc2iyPm2_2XEkT5EQx8wnUVfo4Y1RmoJTCB76drkAA-Ytgo-dBqlHoLqHFklQr3gcAOqF3xro_Uej8lU6EIVLUBg8vDU8AHCZb0TYddYQypjiA3/s1600/Photo+29-01-2014+12+09+37.jpg" height="320" width="240" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Once its all cooked add a good teaspoon of smoked paprika and the vegetable stock. The add 2 tablespoons of balsamic vinegar. It will make the sauce dark and once it cooks off, it will balance the sweetness perfectly. Drop the heat to a light simmer, put a lid on it and leave it to carry on cooking for 20 minutes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Taste for seasoning, it should be awesome, add tabasco or chilli sauce if you like and then start building up the layers.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggfh3e3dOJcpK9rPpF4k8PH4Ip4zrvz0AwDLM5hP1KDS924Bi9REdyVQW0d42yWx7S8eVzDoiv4MVxzDbl0Ko4fJPgGlQ2LAP-EOBgojBRYet4wuVFyC8gg1wb_pV3cH4cqLMLpylWtvYp/s1600/Photo+29-01-2014+13+21+45.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggfh3e3dOJcpK9rPpF4k8PH4Ip4zrvz0AwDLM5hP1KDS924Bi9REdyVQW0d42yWx7S8eVzDoiv4MVxzDbl0Ko4fJPgGlQ2LAP-EOBgojBRYet4wuVFyC8gg1wb_pV3cH4cqLMLpylWtvYp/s1600/Photo+29-01-2014+13+21+45.jpg" height="320" width="240" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Use a slotted spoon to remove some of the sauce form the pan and place in a baking/stoneware/lasagne dish. Once the bottom is covered, cover with dried lasagne sheets and continue doing this until you have just some tomato sauce in the pan and the dish is covered with dry lasagne, now pour the sauce over the top. Add cheese if you like II use mozzarella) and leave it to rest for 30 minutes, the pasta will soften and soak up the sauce.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">At this point you can cool and chill it, if its for another day. Or, bake it at 200 degree centigrade (400 deg f) for about 30 minutes or until its all bubbling and hot. If you've not added cheese, put some foil on top for a while to stop it drying out. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Serve with a ton of salad and enjoy with a cold beer!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4qiI5lcuH2ZEj5dfwSnWu6IKBfJTXg530DartyLFcUv5cVyEYvmvrjDWrnXRfcZyDpfYste5XQcsiga1KLZzHdWqOBSBlSSAX3k2hLLHdNYp_Sxx4sANr78NSOwhV4RE3dQeO47FNW7y1/s1600/Photo+29-01-2014+13+54+39.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4qiI5lcuH2ZEj5dfwSnWu6IKBfJTXg530DartyLFcUv5cVyEYvmvrjDWrnXRfcZyDpfYste5XQcsiga1KLZzHdWqOBSBlSSAX3k2hLLHdNYp_Sxx4sANr78NSOwhV4RE3dQeO47FNW7y1/s1600/Photo+29-01-2014+13+54+39.jpg" height="320" style="cursor: move;" unselectable="on" width="240" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In my house this is just lasagne, but it suits the tag Ink'n'burn lasagne, and I hope you enjoy it as much as we do.</span><br />
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In the writing of this recipe I had to google chick peas for a translation and centigrade - farenheit for the conversion. If they're the wrong details blame google, not me.<br />
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<br />TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-3864401194143558952013-12-28T19:36:00.001+00:002013-12-28T19:36:43.447+00:00A year in review.It's been a while since I blogged.<br />
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I finished the last one with this mysterious piece on "taking the next step". That lead to lots of supportive emails, tweets and messages, but I never followed up on what the next step was.<br />
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The lack of blogging certainly isn't because I don't enjoy doing it. <br />
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I love the feeling of rationalising and organising the feelings of a good run or race, whether others enjoy it or not. I like baring myself to people I don't see in my every day life, because I rarely get to do it in the real world. A mixture of not having many runner friends and not being a "bare your sole" kind of guy means that my usual response to "how was your race?" is usually no more than "good thanks, I got a medal".<br />
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Regular readers will know my passion for running has evolved over the last four years. I can take a look at myself now and see a streak of discipline and hard work in me which never existed before. That streak has empowered me to achieve more in the last 12 months than I ever have before.<br />
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This year has seen me run 3 ultramarathons, but only finish 2. I ran the London Marathon in a PB time of 3:29 and set my first 5k race time of 19:05. I broke every previous best I had set and finally achieved something approaching a body shape and level of fitness I'm happy with (massive step).<br />
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Away from the running, I have sat and passed my Level 2 gym instructor qualifications and as of last week passed my level 3 personal trainer exams, with a practical to follow in January. I became an ambassador for Ink'n'burn, qualified as a Barefoot Run Instructor with Vivobarefoot. <br />
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I did these things alongside a full time job, family life and other commitments.<br />
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Running taught me I could do it; and I did.<br />
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I've always preached that running prepares you for life's challenges, that it's a microcosm of life itself and teaches you all of the lessons that you need to succeed. This last year has shown me just how true that is.<br />
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So as I look back at last year and identify the biggest lessons, I have to ask myself, have I really learnt anything and am I ready for the next step?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhDseY4_eUL4Jv4EI78wzoY_ikbsI_LY9t4y_5dme09r97TfvANJo59N-P1orEJlx1wdkIUnYczgAhMj9EXrdpiMkt6ltA63m6ohlOQ18jyRrsDLycf2uIj8xSFJqy-Ik8815BBbCl6fod/s1600/DSCF2219.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-x7Xj8chs0KBR95RQLexazShyphenhyphenaPporCvLgPR1WIM7G2ODnYwWir9TgE-JoBratpiIMgruv4Lw-z82IKp2iZiE94GtA6cjd7QpOySGLZHTX6QcRRbTEYiRZ4MZSU4OY2d0N8KfzkLKB6Jw/s1600/729796-1006-0038s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
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<li><strong>Do not be afraid to fail.</strong> I stopped 43 miles into a 62 mile race and despite a small wobble immediately after, I have no doubt it was the right thing for me. I had given it everything that day and needed the finish to qualify for a 100 miler in 2014. But by not finishing I reassessed my goals and accepted that while anything is possible, it has to be the right time. Training for ultras takes a lot of time as well as commitment and with everything else I had/have going on, I wasn't giving it the right level of attention.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhDseY4_eUL4Jv4EI78wzoY_ikbsI_LY9t4y_5dme09r97TfvANJo59N-P1orEJlx1wdkIUnYczgAhMj9EXrdpiMkt6ltA63m6ohlOQ18jyRrsDLycf2uIj8xSFJqy-Ik8815BBbCl6fod/s1600/DSCF2219.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhDseY4_eUL4Jv4EI78wzoY_ikbsI_LY9t4y_5dme09r97TfvANJo59N-P1orEJlx1wdkIUnYczgAhMj9EXrdpiMkt6ltA63m6ohlOQ18jyRrsDLycf2uIj8xSFJqy-Ik8815BBbCl6fod/s320/DSCF2219.JPG" width="320" /></a><br />
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<li><strong>Never be afraid to try something different</strong>. One of my highlights of the year was running around central London, through the night with some friends. Meeting at a train station at 11pm and running through 'til sunrise was bizarre and brilliant all at the same time. Catching the train to work and then doing a ten-hour shift wasn't my smartest move. But if running has a "rock'n'roll" side to it, I'd like to think we did it that night. </li>
<li><strong>Share running</strong>. Never be afraid to espouse the benefits and rewards that running brings. I have had two work colleagues start running this year, with my support and encouragement and seeing them develop and succeed has been a real success for me as well as them. You still see some people who are selfish with their sports. Elitist and somewhat exclusive, and I dare say that in the past I have done it, probably being protective of something I care about. But I have loved encouraging others and will continue to do so. Turning up at the end of Rugged Radnage when I couldn't run it and cheering people in was brilliant fun.</li>
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<li><strong>See all sides of the sport</strong>. I helped on an aid station this year at Centurion's Winter100, and I learnt more in those 9 hours tan I have in 2 years of running ultras. The sheer tenacity of the runners coupled with the fun they were having while doing it was a heady experience. I realised that I have been approaching most of my races wrong. Taking them too seriously and worrying about my position at the start of a 100km race is like worrying about exam results at the start of the school year. It is pointless, a waste of energy and detracts from the joy of running and racing. In next years 50 miler, I'm taking a totally different approach to it and I'm going to enjoy it a whole lot more.</li>
<li><strong>Meet your heroes</strong>. I'm not going to name them, but if you're like me you have those people who you look up to, even if your only experience of them is on Twitter or Facebook. I got to run with a lot of mine this year. Some impress because of their sporting achievements and performance, others because of the positive attitude they bring to running and infectious running. Some are idols because they motivate others, despite having very busy home and professional lives and others continually push themselves despite the challenges, injuries or setbacks that may face them. As I said earlier, I'm not one to bare my soul, but if I had the pleasure of running with you this year, then believe me you have motivated me and encouraged me. And every time I run, I thank you.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-x7Xj8chs0KBR95RQLexazShyphenhyphenaPporCvLgPR1WIM7G2ODnYwWir9TgE-JoBratpiIMgruv4Lw-z82IKp2iZiE94GtA6cjd7QpOySGLZHTX6QcRRbTEYiRZ4MZSU4OY2d0N8KfzkLKB6Jw/s1600/729796-1006-0038s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-x7Xj8chs0KBR95RQLexazShyphenhyphenaPporCvLgPR1WIM7G2ODnYwWir9TgE-JoBratpiIMgruv4Lw-z82IKp2iZiE94GtA6cjd7QpOySGLZHTX6QcRRbTEYiRZ4MZSU4OY2d0N8KfzkLKB6Jw/s320/729796-1006-0038s.jpg" width="212" /></a><br />
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<li><strong>Push the limits</strong>. Winning a place in VLM this year was crazy. The single biggest experience of my running life and one that I could not even hope to recreate. The crowds, the experience, the sheer number of runners. London Marathon is an immense experience and I'm a little bit jealous of everyone running it in 2014, although I'm not sure I could have the same buzz as last year. As good as it was, my running highlight of this year was the Redbull Steeplechase. Another event I won a place in. I got to meet, and for a short while run with, and for a longer while share a beer with one of my running heroes. My first Fell run in the beautiful peak district, I'll be going back in 2014, making more of the complimentary bar this time.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZaXojkT6cuJBes_Jm1qoTDbhEi2dIZIzwSYcf01H6b__0-VzqSZ-skQQ57MTOXgzKmNHVZ29EmEsy6yPtlsmLD_YeBRlyKOyvNGbEgD6YagfUQ7ka2pELmCH5e00X1cKFkh-kvgHx1bCA/s1600/IMG_0801.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZaXojkT6cuJBes_Jm1qoTDbhEi2dIZIzwSYcf01H6b__0-VzqSZ-skQQ57MTOXgzKmNHVZ29EmEsy6yPtlsmLD_YeBRlyKOyvNGbEgD6YagfUQ7ka2pELmCH5e00X1cKFkh-kvgHx1bCA/s320/IMG_0801.JPG" width="240" /></a>While the above is not a complete look at the last year, it would be boring and I've probably lost half of you already, I hope it captures some of the things I have learnt and how running has helped to shape my future.<br />
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In 2014, as well as running more races, and meeting more heroes I will qualify as a personal trainer. After doing the same job for 15 years, I'm actually starting to believe that sports and fitness may have a larger place in my life than an occasional Sunday race and long Saturday runs.<br />
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In 2014 I will launch my Personal Training business, my running courses and I will take further qualifications to better meet the needs of prospective clients. I hope I'll get a chance to blog about it, when I do it will be under a different guise.<br />
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<em>What I will say is this; for everyone of you who tweets support, who texts congratulations, who emails advice, posts pictures on facebook, blog, cheers or races me near the finish line and pushes me to be my best, I thank you. If you've read this far then thanks again.</em><br />
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I love to run, it helps me be the best I can and I believe it can help you too. It has prepared me for a future that for the first time is uncertain and holds more possibilities than I thought.<br />
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So if you are a runner, keep doing what you do. Run, and inspire others to do it too. If you're not running currently, or want to or even used to but don't, then get outside and run, you will feel better and achieve more than you ever thought you could.<br />
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TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com8tag:blogger.com,1999:blog-4703479625773321467.post-36144254351438521992013-11-01T20:50:00.000+00:002013-11-01T20:50:23.101+00:00Taking the next step....<span style="font-family: Arial, Helvetica, sans-serif;">Did you ever get the feeling that for all the running you do, you've moved no further forward. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And I'm not talking about being on a treadmill either, I'm talking about the fact that when you first start running, every day seems like a new adventure, every route a new discovery and every race medal a milestone.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I'm 4 years into running now, and I recently moved my collection of race medals into a new box as the old one had got a little full. Looking back at my selection of mid pack medals I found myself asking if all the hours running and, let's be honest, the money spent on race entries were worth it.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I'm not the kind of person who gets excited by a runstreak, and I'm not a stats fan either so I don't really go hunting PB's or comparisons. I run because for the personal challenge it sets and the goals I achieve along the way. Or at least I did.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">After my DNF in Stour valley 100 last month, I felt like I needed a win, I signed up for the Stort30, knowing I could run it and get the medal this time, secretly confident I could do well.</span></div>
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<a href="http://www.challenge-running.co.uk/s/cc_images/cache_2423597435.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-height="600" data-width="800" src="http://www.challenge-running.co.uk/s/cc_images/cache_2423597435.jpg" style="height: 375px; margin-top: auto;" title="Decorative word art" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">In the run up to the race I felt great. Energised, excited, the old me. I wanted to run and race and be competitive to the end. Stort30 is run by <a href="http://www.challenge-running.co.uk/" target="_blank">Challenge Running</a> and is a 30 mile out & back along the River Stort. Other than a short detour it was easy to follow and being the only one to make the mistake, I can't criticise the organisation at all. The route was good, the aid stations were fab and the medal was one of my all time favourites.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ZvG_oTdfQe2k9J-S1DH8PyNx6R7f7SYZwaX97SyN07SJCHzVSMTROSLMfAqx__urZRxTNYvNcQVmM6MfPVTLH8H9w_DkAPx_hyU__Yvm8yw4widfx61EnU0cKl3fKW0PoF2jS3u_WU5P/s1600/IMG_0842.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ZvG_oTdfQe2k9J-S1DH8PyNx6R7f7SYZwaX97SyN07SJCHzVSMTROSLMfAqx__urZRxTNYvNcQVmM6MfPVTLH8H9w_DkAPx_hyU__Yvm8yw4widfx61EnU0cKl3fKW0PoF2jS3u_WU5P/s320/IMG_0842.JPG" width="240" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The first 15 miles went by in a blur, all sub 8 minute miles, all strong, alone, but content. Loving the run, loving the race. I tailed a twitter runner for ages and was excited to see I was maintaining pace with someone whose performance I really respected.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">But after the turnabout, my energy levels and enthusiasm dropped to the floor. People started going past me and my mood went downhill as fast as my performance. By mile 20 I'd had to adopt a 4:1 run:walk strategy. And I death marched the last 5 miles to scrape a sub 5-hour finish.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAyUoXpG7tEU9pAEE-i_LtYhCmbAXXXkNxhNFkDLnNBvXwAJk9AX14uqzDQqHFoV9eEwUR_eCHUnbH28xxk-Wf9eMVcM92fFMC1Pa9X3xavOSyPstbrKU0Ht5bWz_nx1k6P-F95QCHc_cd/s1600/IMG_0838.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAyUoXpG7tEU9pAEE-i_LtYhCmbAXXXkNxhNFkDLnNBvXwAJk9AX14uqzDQqHFoV9eEwUR_eCHUnbH28xxk-Wf9eMVcM92fFMC1Pa9X3xavOSyPstbrKU0Ht5bWz_nx1k6P-F95QCHc_cd/s320/IMG_0838.JPG" width="240" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><em>Despite a finish and trying to maintain appositive attitude I couldn't help but feel deflated. I've run 30 miles this fast before, hell I ran a sub 3:30 marathon this year. Wile it's not Olympic standard, I was chuffed with it. How could my performance have dropped off so much?</em></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I don't know if I didn't train enough, or I've got worse at running. Maybe my nutrition was off or it just wasn't my day...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I don't know what it was and I don't intend to waste energy worrying about why.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>I'm not going to repeat other posts about finding success in failure. My solution is much simpler than that.</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I'm not worrying about it and like a tough run, I'll push through the tough parts and enjoy the successes to come.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The truth is that I used to dedicate a lot more time and energy to running than I do now, simple as that. If you want to be good, continually improve and set streak records and PB's you have to put the effort in and I'm just not. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I have the utmost respect for those that do, in fact I'm a bit envious of them. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This week I asked the twitterverse about reaching plateaus this week. <em>What does it mean when your running plateaus and you're not sure you want to push through it?</em></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The answers were varied, but all interesting. Some saw it as a sign of success, having reached determined goals. Others saw it as a weakness, lacking the stomach perhaps to push through a tough spot.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I think it can be any of these things and probably more. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Looking back at my medals, looking back at old posts and especially looking back at old pictures of me, I'm proud of what I have achieved. But I'm left with resounding feeling that I have achieved everything that I had set out to and that maybe I want to achieve different things as I move forward. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In fact, I'm on the threshold of taking my biggest step yet.</span></div>
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TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com2tag:blogger.com,1999:blog-4703479625773321467.post-69731248192187923852013-10-08T11:05:00.001+01:002013-10-08T11:05:51.556+01:00Red Bull Steeplechase 2013<span style="font-family: Arial, Helvetica, sans-serif;">Some time last year, I wrote a piece about <a href="http://www.therunningman-hibar.blogspot.co.uk/2012/04/never-be-afraid-to-say-yes.html" target="_blank">the importance saying yes</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I also wrote another piece about the <a href="http://www.therunningman-hibar.blogspot.co.uk/2012/10/get-right-support.html" target="_blank">importance of support if you want to achieve anything</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This week I'm grateful that I take my own advice.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I've won a few competitions (not races) since I started running. I was invited to Germany to run in the Strongman Run in 2012, I won a place in the Virgin London Marathon this year and a month ago I got an email from Red Bull to say I'd won a place in the <a href="http://steeplechase.redbull.co.uk/" target="_blank">Red Bull Steeplechase</a>. The format for this race is quite unique. </span><div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtA3lFOZCSD34pwi2sZTGcvTkOQeuonNqibUomUcdymKBCuKxwp9n3n5lSHMnfJy5oHBOUb7yE6Odl05y7E0blS654GMUTYJACWc8gsHcuzLZ1n494y1rsg5OKZa4COQFXhW6wR35Xpdyb/s1600/IMG_0803.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtA3lFOZCSD34pwi2sZTGcvTkOQeuonNqibUomUcdymKBCuKxwp9n3n5lSHMnfJy5oHBOUb7yE6Odl05y7E0blS654GMUTYJACWc8gsHcuzLZ1n494y1rsg5OKZa4COQFXhW6wR35Xpdyb/s320/IMG_0803.JPG" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFfoidQWRSSD6L9Zl9QrMsXeBUlnkd4nSAYbiy-2x2pYwQOplkzirkDMI21rDWdRp2lUFk7XP_1qSlLPcnJCQpppmPUjRV8gsM5ARfCw8oX7HpR8s4RUXJjbPuOsyBb0oXLpEiO_nBuAwp/s1600/IMG_0800.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFfoidQWRSSD6L9Zl9QrMsXeBUlnkd4nSAYbiy-2x2pYwQOplkzirkDMI21rDWdRp2lUFk7XP_1qSlLPcnJCQpppmPUjRV8gsM5ARfCw8oX7HpR8s4RUXJjbPuOsyBb0oXLpEiO_nBuAwp/s320/IMG_0800.JPG" width="240" /></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Four stages of the race, varying from 8-3 miles in length are run over the Peak District, totalling 21 miles and over 4200 feet of climb. But the catch is that at the end of each stage, the slowest 30% of runners are excluded, meaning that only 40 people ever see the finish line. But those that are knocked out earlier in the race are by no means failures, they are rewarded with medals, hooded tops, a goody bag and a free lunch and bar!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The successful few that make it to the end of stage 4 have the ultimate honour, but as I reflect on the race and my effort I feel nothing but pride at what was achieved by everyone.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">My support crew on this race, described by last years entrants as the best and hardest thing they'd run, was my wife Kelly, who supports my adventures totally, but due to childcare rarely gets to enjoy(?) these things with me.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWPHp01RNE5wl3T5PDwK2LYl9cLz-nxU5Eekha5aNOsK_Ks08GTWaYGmso2QWSan_sDaWBnksIO203fbiBdO49KnrP_1RdIbIh4DeABPTRnwvBcdhG-mKG4V_F6zKyzTN-REXSDkN9d5AO/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWPHp01RNE5wl3T5PDwK2LYl9cLz-nxU5Eekha5aNOsK_Ks08GTWaYGmso2QWSan_sDaWBnksIO203fbiBdO49KnrP_1RdIbIh4DeABPTRnwvBcdhG-mKG4V_F6zKyzTN-REXSDkN9d5AO/s320/photo+1.JPG" width="239" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The course starts on a steep hill and goes immediately up the side of Mam Tor, the view from the ground was described to me by Kelly as like watching 500 multi-coloured ants climbing a mountain. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqI_sGuvcYghts0Na32jA4VpHWaqWi1bdYdCOMHxFYBm3pIAjUfpZ53Ga0UIEsm6ZMo9xUG7GUJ1kxAVStNOmGJ8E0kehHGJ5HSuH-CrswwexC7YX8Esk_Jw1FopKHumJ0VAmffTmuR_I5/s1600/photo+3.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqI_sGuvcYghts0Na32jA4VpHWaqWi1bdYdCOMHxFYBm3pIAjUfpZ53Ga0UIEsm6ZMo9xUG7GUJ1kxAVStNOmGJ8E0kehHGJ5HSuH-CrswwexC7YX8Esk_Jw1FopKHumJ0VAmffTmuR_I5/s320/photo+3.JPG" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The top revealed miles of rolling hills and peaks and after a run along a broken trail for a good mile and a half it descends into grassy slopes and exposed rock trails. I opted not to take a camera or phone and I'm glad as I'd have probably lost it, but the scenery was stunning and at times breathtaking. Steppingstones across secluded rivers, running through sun dappled woodland and then trails alongside a huge reservoir, picturesque doesn't even cover it.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Stage 1 totalled 8 miles, with 580 metres of climb, and initially I thought I'd made a mistake even turning up. But I didn't rush on the big climbs at the start and I found the run at the top comfortable and for the first time in ages, fun. The exposed rock became my targets for small jumps and the steep descends, with long wet grass became my slides as I first fell, then slid along them. Overtaking runners using a lot of energy to slow down, I opted for gravity to do the work and cruised the downhills. After 8 miles I felt spent and immensely proud that I was well inside the cut off and allowed onto stage 2. But as hard as I'd run and raced, it wasn't my position or pace that I was really happy with.</span><br />
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<em><span style="font-family: Arial, Helvetica, sans-serif;">I'll break at this point to explain. I have an annoying habit of turning everything into work. I over analyse every aspect of my life. I tend to focus too much on planning to ever enjoy most things and I have trouble letting go of that. But after my DNF at Stour Valley 100 last month, I actively tried to move on from that. I also took advice from a great Twitter friend Laura (@thelozzatron) and her post on the importance of having fun. Essentially, spend too much time on a plan and in your head, and you miss the brilliant things going on around you.</span></em><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So it was at this point that I set off on stage 2 with a massive smile on my face. The world no longer looked like a gym, it looked like a play ground. <strong>It wasn't a treadmill, it was a rollercoaster</strong>. It was a place to run fast in, to fall, roll and get back up in. A place to enjoy and explore. The four miles of stage 2, ascended 310 metres of climb, the majority on Win Hill. I was running on a heady mixture of adrenaline, endorphins and Red Bull. And I was overtaking people, I was running hard and trying to gain every place I could. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><em>I can't remember the last time I was so energised, not just to run, but to RACE</em>! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">At the start of the descend was a checkpoint which showed that I had a mile to go and the guys on the post told me I had 20 places to make up to make the cut off. Looking down the hill, all jagged rock at ankle twisting angles and single track trails leading to lower grass banks I turned to the guys and said "that's too tempting not to try".</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Now a third person view would probably show me as a grinning idiot, all flailing arms, little balance and moving slowly down the hills. But in my mind, I was a gazelle, leaping from launch point to launch point, legs like springs, arms there to counter-balance, using body weight to shift and land lightly before instinctively launching to the next. I overtook people into the cut off, knowing I wouldn't make it through, but knowing I'd given it everything.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">When I stopped I was exhausted, had more than a few grazes and was thirsty as hell. But I was happy, genuinely, huge-smile, talking to strangers, climbing up the walls happy.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A coach collected us and took us the finish line where I met with another Twitter legend Martin, <a href="http://challengeteambob.blogspot.co.uk/2012/10/red-bull-steeple-chase-review.html" target="_blank">whose race report from last years Steeplechase</a> first inspired me to run this event. After a beer and bite to eat I hit the road, for the long journey home. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I walked away with a medal, a nice top, a cool towel with the map of the race on it and the start of a mild Red Bull addiction. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">But more importantly I let go of a lot of stress on those hills. I realised how much I'd lost sight of the fun you can have when you're training. It doesn't make you a better or worse athlete, but it makes it a lot more enjoyable. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I've purposely avoided times and splits in this post. It's not even a race report, I only got halfway through the race and spent a significant amount of my time with either my arse on the grass or both feet in the air. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>This is a reminder to myself and meant to motivate others on the importance of enjoying what you do and doing what you enjoy. Next few races for me will be prepared for and approached differently. Goal number 1 will be to have fun!</strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Few people to thank at the end of this post. Laura I've already mentioned, whose energy and persistence is very motivational, who learns lessons the hard way, becomes better for them and is kind enough to share that journey. Martin, a man to run mountains with. Partly because of his pace, largely because of his socks, but mostly because of his enthusiasm which is contagious, Sharon, for reminding me that all of this exercise is supposed to be fun, not a chore and of course Kelly for the non-stop support, hug at the finish, carrying my bags when I couldn't and telling me where the free bar is.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Red Bull, who despite being a HUGE company with apparently infinite resources still put on intimate little events like this and of course <a href="http://www.inknburn.com/" target="_blank">Ink'n'burn</a> whose quality gear kept me looking good (got a few compliments on the course) and stood up to all I could throw at it.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_B8sQwVDs8xuytR_bN6sJF811-kImExMcE6PeBZaAUtY6G-8howM3HS0dmxY5N3r2lOj9Ai6caU3XzLDW2pXMUTIln7ecyAj0dnBeKsAxbpz9GdR39JroxBDYaeR6DLDfQfgL4Hplt1C/s1600/IMG_0798.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_B8sQwVDs8xuytR_bN6sJF811-kImExMcE6PeBZaAUtY6G-8howM3HS0dmxY5N3r2lOj9Ai6caU3XzLDW2pXMUTIln7ecyAj0dnBeKsAxbpz9GdR39JroxBDYaeR6DLDfQfgL4Hplt1C/s320/IMG_0798.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As friends, you get 15% off all Ink'n'burn gear, just create an account and type in dantoldme at the checkout</td></tr>
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</span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-64601744608445088652013-09-20T11:48:00.003+01:002013-09-23T07:26:59.917+01:00Stour Valley Path 100 - DNF<span style="font-family: Arial, Helvetica, sans-serif;">I've never done too well with failure. I once got reprimanded at work because, having failed a promotion board I went about destroying the office I worked in, computer, filing cabinet, the lot. The first person that walked in told me it looked like a fight had kicked off in a Wild West bar!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So it was a nervous reply when I phoned my wife after running 43 miles and told her I was done running and couldn't face the last 19 miles.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">"Are you ok?" she asked, her voice dripping with trepidation. My reply surprised her as much as it did me.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Look back 9 hours and I'm stood in pub surrounded by the usual mixed bag of runners that turn up at ultra marathons. From hardcore trail runners to veteran runners, young, old, nervous, excited, all sorts of people met at the pub on the inaugural running of this great race. I'd started early and travelled up with my ever dependable crew (my Dad). I'd gone with early porridge and given myself a few hours to get race ready so we arrived early. After a coffee Conrad turned up, who a week before I'd run around central London with through the night (like you do). After a pre race briefing we crossed the road to toe the start line, with the mayor of Newmarket starting us.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXfEr4bnU0bSttMjqfT3dz5QqEAE83h_bEoGxi6BTf57G-CVb-guEMRb626lhvQZd12tly_EM7tPiJpan1ZM9aY1GDtAm1ypdusvjptj_m_xXdHrtixd4EbJiYr4fbUHEqmDkoWmkGxR4o/s1600/svplogonew.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXfEr4bnU0bSttMjqfT3dz5QqEAE83h_bEoGxi6BTf57G-CVb-guEMRb626lhvQZd12tly_EM7tPiJpan1ZM9aY1GDtAm1ypdusvjptj_m_xXdHrtixd4EbJiYr4fbUHEqmDkoWmkGxR4o/s1600/svplogonew.png" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My strategy and plans for this event had changed so many times in the preceding weeks that I didn't really know what I was doing, but I was positive that I could run the distance. I'd done the work, I'd eaten properly, this was to be my day, my pinnacle. My first 100.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The race was split by check points, the first cam after 12 miles. CP1 was well stocked with food and drink and having been on lush green single track trails for a couple of hours, I was ready to eat. But I was excited to be running and already a fifth of the way through the race, and I headed out without taking on nearly enough supplies. I barely spoke to my Dad, and with a cursory chat and a wave I was gone.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">5 miles later, the terrain and my mood had changed considerably. My pace was where it should be and my legs felt fine, but my energy levels had plummeted and the ploughed fields of Suffolk had slowed us all considerably. It was the mood that got to me though, sudden doubts of abilities and strategy haunted me and I ran the rest of this 11 mile section with doubts of finishing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Mile 23 brought me to CP2, a proper smorgasbord of food and a good chat with my Dad. I reflected on the first two stages, took on some proper (maybe too much) food and left in a positive mood, ready to run and ready to race. Somewhere along the way at about mile 28 I started checking my watch and became very aware that a lot of runners were passing me, or at least it seemed that way.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Knowing I had a further 5 miles to go, I thought of how far I'd come and where I was really struggling. I knew I had the pace to finish and I knew I had the strength, what seemed to be lacking was the attitude. I looked around me and started soaking energy from the trails and the world around me. I looked for nice sights and tried to smile and for a while it worked.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Approaching sights like the one above I'd certainly started feeling better and was once again able to enjoy my surroundings, I'd even started gaining on the pack of runners in front of me. I started tweeting to take my mind off the challenge, I recall tweeting that having decided to stop I was going to carry on and I received a flood of positive messages from people. I was energised and had people behind me. I thought of these people and I thought of my family, at home and thinking about me. I thought of my Dad waiting at the aid stations, giving no pressure and just willing me on. I cruised into CP3 having made ground up and with a positive frame of mind to carry on. I ate, I drank, I talked with my Dad and the CP crew and I knew I was going to finish this race.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> The distance to CP4 was 9 miles, at last into single figures and I was back to my old self. Absorbed in the trails, enjoying the company and banter of others and loving the experience. I knew I was going slower than I'd like. Whether it was energy levels, motivation, fitness or whatever, I don't know. These 9 passed without incident, other than meeting two of the nicest guys along the way. Neil and a guy who runs a bootcamp company (I don't know his name but his company dragged me through 4-5 tough miles). I stopped a mile short of CP4, sending bootcamp guy on by himself. I'd picked up some crud in my socks and there was a bench. I wanted to run into the CP strong so I stopped for a minute. The last mile downhill brought me into a village and my Dad stood by the road cheering me on. Moments like this, I'm not afraid to say, I get a lump in my throat. Running a long way is tough work and knowing there is someone waiting for you helps a lot. We spoke, we hugged, I ate, I drank, I ate some more, I drank even more. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And in that moment I became aware of what I'd achieved. I'd run further than ever before and wasn't injured. I felt surprisingly good, few niggles but nothing to end my day. The next CP was 8 miles away, then then two 6 mile stages and I was done. I was trying to focus on 8-6-6 rather than 20 when I left the checkpoint, smiling.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A mile later I'd fallen apart. My knee had started aching with every footfall, I'd started walking and was losing ground. My stupid brain started running maths and I realised I'd struggle to finish in the time limit unless I ran, and that wasn't an option. After a mile of farm tracks I went into a village and crossed the border to Essex. A new county and the final 19 miles.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Then I ran into a wall (metaphorically, obviously). I sat by the road and weighed up my options. All of the miles run and all of the miles to go. The support of friends and family and the pressure I'd put on myself to finish. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">One resounding thought was clear through the fog in my brain. "I don't want to run any more today".</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And so it was, I phoned my wife and told her.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">"Are you ok?" she asked, her voice dripping with trepidation. My reply surprised her as much as it did me.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">"I'm great! I've run as far as I can and now I want to come home."</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Other runners went past me and checked on me, I wished them all luck and waited for my lift home. My Dad arrived and we started the long drive home.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This was the first race that I didn't finish and I'd be lying if I said I'm ok with it. I'm competitive and I like to run, but it wasn't my day and if I'd carried on I'd have ended up injured or disappointed that I was outside the time limits.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I learnt so much, and discovered a load of questions as well on the day. Finding the answers to them will be my goal as I prepare for a busy few months of racing. I'm a stronger person for having started and I ran further than ever before.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So my first hundred was a DNF, Did Not Finish. But I'm adamant that I didn't fail either.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Thank you for reading this, if you tweeted on the day, thank you, the messages of support pushed me on through several very tough points in a big day. I'm grateful for all of them.</span><br />
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TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com4tag:blogger.com,1999:blog-4703479625773321467.post-36652906008582545822013-08-21T20:21:00.001+01:002013-08-21T20:21:32.489+01:00When it all comes together.<div class="MsoNormal">
Kids, it's important to look at the things that don't go well and look to improve in the future.</div>
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In running, you learn a lot from the runs and races that don’t go well.<u></u><u></u></div>
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Dehydrated? Drink more.<u></u><u></u></div>
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Ran out of energy? Look at your nutrition strategy.<u></u><u></u></div>
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Didn’t perform well? Look at your training plan.<u></u><u></u></div>
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But when you do those things, and it all comes together, you can accomplish great things.<u></u><u></u></div>
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I’ve taken a whole new approach to training for my next ultramarathon (Sept 2013). Rather than smashing out long runs over and over, I’ve focused on quality runs. I’ve spent my time in the gym building a stronger core strength and knee and leg stamina as well as flexibility. My plan is to reduce the risk of injury and improve the efficiency of my running. If I can run 100k in the time limit I’ll be thrilled.<u></u><u></u></div>
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In time I’ll learn if this strategy has worked and I’ll go over this approach and fine tune it, but for now I’ve had one of those training weeks when it’s all come together. And I wanted to write that down before I forgot the lessons I’ve learnt.<u></u><u></u></div>
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I spent one day this week in the Gatorade Sports Science Institute, where I underwent a full athletic assessment along with Jay (@borntoplodblog). His review of the <a href="http://borntoplod.wordpress.com/2013/08/16/adventures-at-the-gssi-part-two-2/" target="_blank">experience</a> is more thorough (and funny) than mine, but essentially I was given a lot of information about myself as an athlete to better understand and look to improve my performance.<u></u><u></u></div>
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<tr><td class="tr-caption" style="text-align: center;">AC/DC as a soundtrack helped on the treadmill</td></tr>
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The most useful data for me was supplied on the treadmill where a computer analysed my breathing to identify my aerobic threshold. You can calculate the number yourself using various formula's (eg. Karvonen formula) but seeing as the scientists were happy to hook me up to the world’s most technical treadmill I figured I’d use their data. I was supplied with a book giving me all of the captured data from the day.<u></u><u></u></div>
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I was really happy with the results. When participating in endurance events, the key is to use fat as your primary fuel source. When the body uses fat to fuel itself, it is an aerobic cycle and produces no waste, so no lactic acid build up. Also the body stores loads of fat, which can supply enough energy to work for days, not just hours. <u></u><u></u></div>
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Everyone is different but on average the body uses fat as a primary fuel source between 50-70 % of your maximum heart rate. For me that would equal, 95-130 and thanks to the giant treadmill and supercomputer my fat MAX rate was calculated at 131 BPM. I also learnt about hydration levels and that mine was very high (bordering on too high) and about better fuelling before training.<u></u><u></u></div>
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I took the book home to study. I knew I was doing a long run the next day, I was hoping for 30+ miles. I was hoping to finish in 6 hours.<u></u><u></u></div>
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I applied all of the new information I’d got.<u></u><u></u></div>
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I knew I didn’t need to hydrate too much, no point in carrying extra weight if it weren’t needed so I stopped drinking an hour before I ran. <u></u><u></u></div>
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I used my heart rate monitor to stay in my ideal endurance zone.<u></u><u></u></div>
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And after 10, 9 and then 8 miles I stopped, got a new bottle of drink and stretched off before running again.<u></u><u></u></div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie0znL2yx8igjIKHwydlyq1eX_GOyYalPs_OA79_DQH1yC7WrYZrFaPyf2McMzKZzy3G0kAKqOB75-xmaNk3CcvQE5oKXFFUTilddmDxjyQfn-cUvYWNPdBCtYxYjdmg6v499lWHZ1UueI/s1600/longrunaugust2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie0znL2yx8igjIKHwydlyq1eX_GOyYalPs_OA79_DQH1yC7WrYZrFaPyf2McMzKZzy3G0kAKqOB75-xmaNk3CcvQE5oKXFFUTilddmDxjyQfn-cUvYWNPdBCtYxYjdmg6v499lWHZ1UueI/s320/longrunaugust2.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The beer was for after!!!</td></tr>
</tbody></table>
<u></u> <u></u></div>
<div class="MsoNormal">
The run was fantastic, I learnt a lot from it to apply to other long runs. I tired towards the end and had to slow right down to keep my heart rate from creeping up. Whether this was exhaustion or cardiac drift (the heart beats faster as you become hydrated to ensure the fluids in the body are still getting around) I don’t know. But I cracked out 31 miles in 5h03mins and 55 seconds. <u></u><u></u></div>
<div class="MsoNormal">
In that time I ate 1.5 sandwiches and had four bottles of Gatorade or Powerade, at 120-150 calories per bottle, where I burned off 4,326kcals on the run. I never got hungry or felt exhausted, it was just muscle tiredness.<u></u><u></u></div>
<div class="MsoNormal">
<u></u> <u></u></div>
<div class="MsoNormal">
My pace averaged at 9’48” min/mile and I ran over 2000 ft. of ascent.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEishSl6eAQH-fmM5-VeK98WntMLhAlkuPKj3XUJuBwJzqYrgacX17MbWX0WiIWubWIVHPPqm8RPsXVCORqfk4P_md2SEf4mo5d86l-TtlqQTA-fx5k56bLEz1IUE5UKQnEIsFeWyXcajbcU/s1600/longrunaugust4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEishSl6eAQH-fmM5-VeK98WntMLhAlkuPKj3XUJuBwJzqYrgacX17MbWX0WiIWubWIVHPPqm8RPsXVCORqfk4P_md2SEf4mo5d86l-TtlqQTA-fx5k56bLEz1IUE5UKQnEIsFeWyXcajbcU/s320/longrunaugust4.JPG" width="240" /></a></div>
<u></u><u></u> </div>
<div class="MsoNormal">
<u></u> <u></u></div>
<div class="MsoNormal">
I used a lot of information and experience to make the run happen and I learnt even more from it. What I’m trying to do now is use all of this to make a race strategy for my upcoming ultra. In four weeks I run the Stour Valley Path 100km race. <u></u><u></u></div>
<div class="MsoNormal">
<u></u> <u></u></div>
<div class="MsoNormal">
My first 100k.<u></u><u></u></div>
<div class="MsoNormal">
<u></u> <u></u></div>
<div class="MsoNormal">
I’m not relying on luck to get around. When I come up with a plan, the aim is to get it <b>all to come together.</b></div>
TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-30736671926039391922013-08-09T12:35:00.000+01:002013-08-09T18:57:59.487+01:00The British Condition<div class="western" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
<br /></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Great
Britain.</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Home
of the Queen.</span></span></div>
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial;"></span> </div>
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;"></span></span> </div>
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;"> Fish and Chips, cup o' tea and Mary Poppins.</span></span></div>
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial;"></span><br /></div>
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Once
great Empire and land of hope & glory!</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">I
love being British, we have so many traditions to be proud of and
which have influenced the world, but at other times it seems like we
are way behind.</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Turn
up at a race in the UK and you'll see what I mean. With the UK
running scene bigger than ever and Ultramarathons making a massive
impact in recent years, more and more people are turning to running.
Following on from the great summer of sport last year and the London
Olympics, fitness and sports participation are higher than ever. But
herein lies the problem. While some start lines look like a carnival, most UK races look like we are dressed for a funeral!</span></span></div>
<br />
<h5 class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">As
a conservative nation with lots of tradition, 90 of the people there
will be dressed the same.</span></span><br />
</h5>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5MlWp5DgpqGqgEeWAQQbXd9rZ9YeEj-C6h_Yp9vEaLWvBSxhWyuD0crrheHQ24dooxdWFfEfcPvrsUPcTT0zepzb0CoCzLY67oW4iX5SmI2JLsU3CUSrDbAfZryrxaTrczu-0PxsNKuHA/s1600/london+gents.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5MlWp5DgpqGqgEeWAQQbXd9rZ9YeEj-C6h_Yp9vEaLWvBSxhWyuD0crrheHQ24dooxdWFfEfcPvrsUPcTT0zepzb0CoCzLY67oW4iX5SmI2JLsU3CUSrDbAfZryrxaTrczu-0PxsNKuHA/s1600/london+gents.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The start line at my last race.</td></tr>
</tbody></table>
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Apart
from club runners in garish vests, you'll see a sea of lycra-clad
people, dressed in swathes of black, with the occasional flash of
colour, usually hi-vis yellow. Because it's safe when it rains, and
it rains. A lot!</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">You'll
get your occasional eccentric, guys wearing TuTu's (you know who you
are) as they twirl around the course, people in race shirts etc. But
tradition dictates how we dress when we train and when we race and we
generally stick to it.</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">So
a couple of years ago when I discovered <a href="http://www.inknburn.com/" target="_blank">Ink'n'Burn</a>, I saw an
alternative. Running gear that reflects how we feel when we run.</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">We
talk about the freedom it brings and the happiness it gives, but this
isn't often reflected on the outside.</span></span></div>
<br />
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;">The
range of kit they offer is extensive and I'd recommend you take a
look, but today I'll talk you through my favourite bit of <a href="http://www.inknburn.com/men/crew-neck-tee.html" target="_blank">kit</a>.</span></span></div>
<br />
<div class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;"><strong>The
tech-shirt</strong> is nothing new, I'n'B didn't invent it or even change what
it does.</span></span></div>
<br />
<br />
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;"><span style="font-weight: normal;"><em>What
they did is make a high quality garment, for runners or people who
train and want to distance themself from the crowd.</em> </span></span></span>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnzAxbrJLnQysGpqSj4nU5eiAJAQutWxgATJwndidMxVuuLaPoTKy_zCZ_rxQqPMbdVAEkJBScqpqv-Db0PDBnFK8NjPnP5_DrbwBvYYaVZ_pQ0wrVGjqqwKHtPFrL2kHCtekbHJdKHnPx/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnzAxbrJLnQysGpqSj4nU5eiAJAQutWxgATJwndidMxVuuLaPoTKy_zCZ_rxQqPMbdVAEkJBScqpqv-Db0PDBnFK8NjPnP5_DrbwBvYYaVZ_pQ0wrVGjqqwKHtPFrL2kHCtekbHJdKHnPx/s640/photo+2.JPG" width="480" /></a></div>
<br />
<br />
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;"><span style="font-weight: normal;">I
could go on about the </span></span><span style="font-family: trebuchet ms, geneva;">performance
fabric used in their tech shirt, how it is super lightweight,
breathable, moisture wicking and feels like a soft cotton tee. </span></span>
</div>
<br />
<br />
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;">But
they're not the only reasons I love this shirt. <strong>Just look at it.</strong></span></span></div>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://mail-attachment.googleusercontent.com/attachment/u/0/?saduie=AG9B_P81F4AgYBh47jN47e3aKGxa&attid=0.5&disp=emb&view=att&th=1405f2ec947c7dbe" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://mail-attachment.googleusercontent.com/attachment/u/0/?saduie=AG9B_P81F4AgYBh47jN47e3aKGxa&attid=0.5&disp=emb&view=att&th=1405f2ec947c7dbe" width="237" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ink'n'Burn Black Kevlar Skull Tech shirt</td></tr>
</tbody></table>
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;">I
get no rubbing when I wear it. Ink'n'Burn even got rid of the label
in the neck so nothing chafes, and the designs are dyed into the
fabric, not just painted on after. I've owned my oldest InB
tech-shirt for 18 months and it looks as good now as it did when I
got it. No fading, no design coming off in the wash.</span></span></div>
<br />
<br />
<div class="western">
<a href="https://mail-attachment.googleusercontent.com/attachment/u/0/?saduie=AG9B_P81F4AgYBh47jN47e3aKGxa&attid=0.7&disp=emb&view=att&th=1405f2ec947c7dbe" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://mail-attachment.googleusercontent.com/attachment/u/0/?saduie=AG9B_P81F4AgYBh47jN47e3aKGxa&attid=0.7&disp=emb&view=att&th=1405f2ec947c7dbe" width="238" /></a><span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;">I
run and train in the gym in their kit, and I know it sounds stupid
but it's the little things that make a difference. The shirt doesn't
rise when I do shoulder presses. Think that's not important? Trust
me, you need to be in great shape to get away with having your
stomach out in the gym. This shirt saves you the embarrassment.</span></span><br />
<br /></div>
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;"><strong><em>For
me running gives a sense of rebellion</em>. I have a job where I have to
conform, I'm a father, so I have time and financial commitments, but
when I run <em>I'm free to tear up the trails, to dodge traffic, get up
insanely early or enter crazy races.</em></strong> </span></span>
</div>
<br />
<br />
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;">The
reason I love this shirt?</span></span></div>
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;"></span></span> </div>
<div class="western">
<span style="font-family: Arial, sans-serif;"><span style="font-family: trebuchet ms, geneva;"> <span style="font-size: large;">It looks how I feel.</span></span></span></div>
<br />
<div class="western">
<br /></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ink'n'Burn is a US company which provides high quality individual sports apparel made in the US. It ships to the UK in less than a week at very reasonable rates and if you're reading this you can use the code "dantoldme" at the checkout to receive a great discount.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmp8etgVDtOPe4O6Br_uAOv9atWONYg7f66aZm69XnpEe6sz6yIlrhIqbjscgkIlW1tGbfQpMJ6ePnk7bdPfL-3benLHxlu0nckzS-YMvq-Uc3CN5NoikEVAq9YtKQInFnZcUvmMHtoPUG/s1600/photo+1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmp8etgVDtOPe4O6Br_uAOv9atWONYg7f66aZm69XnpEe6sz6yIlrhIqbjscgkIlW1tGbfQpMJ6ePnk7bdPfL-3benLHxlu0nckzS-YMvq-Uc3CN5NoikEVAq9YtKQInFnZcUvmMHtoPUG/s320/photo+1.JPG" width="240" /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9uJj6gDqy_6uJ7rzSVFIWex8sHvsjvRI_CXt5jdU2SsIRZgVuyDtGx1N1i6qacwBKUNThPqwush3U_gGn4ew12RcEJD1WKAwWeC1KoUschR4p4INDTn4RJk5ccAaqSVmHIrwAFITsqeN8/s1600/usa-uk-flag1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9uJj6gDqy_6uJ7rzSVFIWex8sHvsjvRI_CXt5jdU2SsIRZgVuyDtGx1N1i6qacwBKUNThPqwush3U_gGn4ew12RcEJD1WKAwWeC1KoUschR4p4INDTn4RJk5ccAaqSVmHIrwAFITsqeN8/s320/usa-uk-flag1.jpg" width="320" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Distance yourself</strong> from the crowds.</span><br />
<h1 class="western" style="font-weight: normal;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: small;"></span></span> </h1>
TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com1tag:blogger.com,1999:blog-4703479625773321467.post-1984971616254252512013-08-03T21:06:00.001+01:002013-08-03T21:06:15.437+01:00A return to form.Kids, your life moves in a series of peaks and troughs. <div><br></div><div>The are times when you're inexplicably ahead and others when despite your best efforts you are behind. As I've said before, the trick is to maintain your efforts through these changes and seek to improve as an individual (if you learn how to do this please tell me).</div><div><br></div><div>Never be too proud of your achievements, as the tables can turn and you'll find yourself at the bottom of the pile. </div><div><br></div><div>As you know kids, the purpose of this blog is to keep a journal of my discoveries through running and pass on the lessons learned to you, so here is what's been going on.</div><div><br></div><div>It's been a while since my last race, for no reason other than just how busy I have been. That sounds like a cop out but I've had no spare time after work, child care, study and training. But I've stuck to my long term goals and ultra marathon training continues( 6 weeks to go) accompanied with a nice gym regime to get me in better shape.</div><div><br></div><div>I've been busy at work preparing for a new role which will be so much better for me AND have no night shifts attached, so hats involved training and study. My personal training course is also going well, although a little slower than I'd hoped. I've had little or no time to blog and less time to stay in contact with people.</div><div><br></div><div>So the other day I figured I'd give myself a break. Take a few days off. Kick back, you know, like normal people. </div><div><br></div><div>But here is the truth. Being normal sucks.</div><div><br></div><div>I don't want to be normal, in fact I hate normal! After a day I was bored!</div><div><br></div><div>So I asked myself some questions,</div><div><br></div><div>Why do you want to be normal?</div><div>Which "normal" people ever achieved anything great?</div><div>You may well be doing alright, but how much better would it feel to be doing great?</div><div><br></div><div>I realised I'd been coasting for a while, putting the hours in to some aspects of my life but not the effort. Claiming the rewards of someone giving 100% when you're only really giving 60.</div><div><br></div><div>Well it stopped there and then. </div><div><br></div><div>In the last week I've made some big steps forward.</div><div><br></div><div>I studied my training plan and using my PT knowledge developed a kick arse one that leaves me feeling great and shattered all at once.</div><div><br></div><div>I applied some technical knowledge to my runs too, using Heart Rate Monitors to run in different training zones, preparing specifically for a 100k ultra.</div><div><br></div><div>I applied to be a mentor for an amazing organisation called Blurt <span style="font-family: Helvetica; font-size: 15px; line-height: 19px; white-space: nowrap; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">http://blurtitout.org/ </span>that supports people suffering with depression. I got accepted as an ambassador for a sports clothing company too, called Ink'n'burn <span style="font-family: Helvetica; font-size: 15px; line-height: 19px; white-space: nowrap; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">http://www.inknburn.com/ </span>. I get to promote their stuff and offer discount to friends and family (let me know if you're interested). </div><div><br></div><div>Looking back at this week, I'm proud of what I have done. I've made positive steps toward long term goals and stayed positive and motivated when I could have coasted.</div><div><br></div><div>I'm not sure if I'm ahead at the moment or behind, if I'm on a peak or in a trough, but I work hard at what I'm doing and I love what I do, so as far as I'm concerned I'm winning.</div><div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnQunNnuPtbhNeSaRY_RDVl5v1FIpDgVfIxHxD3lKDmT_5dnw5_-Wx24rlmMWojEKghRJAHHojJwnUSf-5w5riGz7J9bOypfGlHQ61hkZsiAIx8zlqc725G7vUl-nXbeINl599eBzexoZr/s640/blogger-image-52443887.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnQunNnuPtbhNeSaRY_RDVl5v1FIpDgVfIxHxD3lKDmT_5dnw5_-Wx24rlmMWojEKghRJAHHojJwnUSf-5w5riGz7J9bOypfGlHQ61hkZsiAIx8zlqc725G7vUl-nXbeINl599eBzexoZr/s640/blogger-image-52443887.jpg"></a></div></div>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-18143024211091152662013-08-02T15:59:00.000+01:002013-08-02T15:59:56.768+01:00Guest post<blockquote type="cite">
<blockquote type="cite">
<div dir="ltr">
<div style="margin-bottom: 0cm;">
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Before you read this ask yourself one question. How many of you have a recurring injury or niggle which affects your running?</span></div>
<div style="margin-bottom: 0cm;">
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
<div style="margin-bottom: 0cm;">
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I would bet that most runners have and they accept it as being a risk of the sport. I did, but that all changed for me. Let me explain why....</span></div>
<div style="margin-bottom: 0cm;">
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After four years of running a mixed bag of events, from trail ultras to track 5k's, adventure races to London Marathon, I felt like I'd pretty much found my feet as a runner (pun intended). Like all runners I'd had niggles and pains along the way, never a serious injury, more a series of issues which at times had reduced how much, how fast or how far I could run.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I've twisted ankles, suffered from the truly hideous plantar fasciitis, tweaked hamstrings and got bugs in my eyes, but perhaps the most persistent of these was Patellofemoral Pain Syndrome (PPS).</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I will describe PPS in the best way I can. After running for more than 8 miles, my left knee would start to feel like it was seizing up, like the joint was rusting somehow and it was painful to bend the knee. This soreness would remain well after the exercise stopped and be exacerbated by having my feet raised with my knee straight.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">To be honest, bending my knee after a period of rest was agony and the discomfort would last days.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I've suffered from this before and with a little rest it has gone away, I've also gone through extended periods of running with no issues but this time was different. I have a 100km race in 10 weeks time and as well as rest I needed to come back stronger than before. My goal was to build legs that could take all the damage that running could throw at it and still keep going. If the issue flared up again I wouldn't have time to recuperate and complete the training necessary for the event.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">So I turned to Tom Goom aka @tomgoom (<a href="http://running-physio.com/" target="_blank">running-physio.com</a>). After a lengthy Twitter conversation, Tom made me realise that the trick with recovery isn't to rest and then make the same mistakes again, rather it is to <i>identify the issue, rest the injury and recover with exercises that will strengthen and condition the affected area to prevent it happening again.</i></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This may seem obvious when you're reading this, but so often in fitness or sport we train in the same way and expect a different result. There is a concept in exercise known as <b>specificity</b>, it refers to the fact that the body will adapt “specifically” to a repeatedly applied stress.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">In bodybuilding, if you continually increase the weight you are moving, the body will adapt to match the increased demand, building muscle strength and size. In running, if you increase your pace, you body will adapt and allow you to run faster. Genetics being a limiting factor in this, if you train properly and with structure, you can see specific improvements in any given area.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rather than repeat previous mistakes, I devised a plan which would allow rest, active recovery and (when appropriate) strengthen and condition the area to prevent it happening again. I won't go into the details here as the training plan was lengthy and cumbersome to read, but I identified the muscles and connective tissues that were presenting as the weakness and trained them specifically to reduce the risk of recurrence of the PPS.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I chose a programme that increased flexibility and strength in my hips, particularly the gluteus medius (which was disproportionately weak compared to the other glutes) as well as quads, hamstrings and hip flexors. The programme started with reduced range of motion in the knee to start with so as not to aggravate the issue and steadily increased in resistance and range.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rather than doing the same thing as before and expecting a different result, I</span></div>
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<i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Identified the problem,</i></div>
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<i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rested the affected part,</i></div>
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<i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Reconditioned it and the surrounding and postural muscles and</i></div>
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<i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Came back stronger than before.</i></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After two weeks I was able to run pain free. After a further two weeks I started a 20 day run streak with distances varying from 2 to 16 miles, with no issues at all. I genuinely felt stronger than ever and my running form was improved.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I'm now well into my training for the ultra marathon and keen to run more. You never know when an injury will occur, but you can do a lot to reduce the risk of injuries that can plague you as a runner.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Running is a great sport, it keeps you fit, it gets you outdoors and it opens you to a whole world of new experiences and people. But if running is your goal, my recommendation is this; <b>train the rest of your body to support it.</b></span></div>
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<i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Running alone does not a good runner make.</i></div>
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TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-57577105427861419062013-06-30T15:31:00.001+01:002013-06-30T15:32:09.096+01:00Bigger and better....It's easy to be inspired nowadays. The world is full of inspirational quotes and motivational phrases that make you think "I can do this". <div><br></div><div>But to get any benefits from motivation you have to approach it with a positive mind.</div><div><br></div><div>And the last week has taught me this lesson more than ever.</div><div><br></div><div>I'll explain.</div><div><br></div><div>You see kids, every runner eventually picks up niggles and pains. It comes for all sorts of reasons, running too much, running to far or fast, new shoes, old shoes; the list is almost endless. And a week ago I found myself out on a run with a recurrence of patellofemoral pain syndrome (PPS). This feels like a tightening inside the knee, it's painful to extend the knee, when running but even more so when you stop. The reason for it is unclear, but it's thought to be an alignment issue with the knee cap. The discomfort is accompanied with a nice crunching noise when you bend/flex the knee.</div><div><br></div><div>Rest is required, and then there are exercises you can do to better tone the muscles involved to better align the parts involved. </div><div><br></div><div>Long story short, I found myself with a prescribed 2 weeks off running and some new exercises to try out to better condition and gone my legs. As a runner, not running is tough. </div><div><br></div><div>Suddenly, everywhere I looked people were running. They looked happy and pain free.</div><div><br></div><div>I hated all of them, obviously!</div><div><br></div><div>I also had to consider my involvement in a 62 mile ultramarathon I have coming up in ten weeks. Training runs have been cancelled for a while and I started to think that maybe I'd had enough of running ultras. My mood was kept up by positive comments from friends and twitter folk.</div><div><br></div><div>I started my exercises and after a couple of days, my legs felt stronger. After 5 days my knee felt great, as strange as that sounds, and my legs were feeling better than ever! </div><div><br></div><div> I started to think I could come back better than before.</div><div><br></div><div>Stronger than before.</div><div><br></div><div>With the 62 miler back on track, I woke on Saturday to a message from a friend..</div><div><br></div><div>"Don't forget, entries open for Thames Path 100 today"</div><div><br></div><div>It was then that I looked back at my week. Despite setbacks in my work, I felt positive. I'd turned a negative of an injury into a way to improve my strength and running. I was feeling positive and motivated!</div><div><br></div><div>And like an inspirational writer wrote recently, <i>sometimes when a challenge scares you, you have to say yes.</i></div><div><br></div><div>I could have said no. It would have been easy to be honest. Training for ultras is tough and a 100 is awesome and ridiculous all at once. </div><div><br></div><div>The challenge scares me. Because it makes me want to try harder than ever. Because I want to run it, or parts of it with others that inspire me and who I hope to inspire.</div><div><br></div><div>And because at the end of the days it's one hundred bloody miles!</div><div><br></div><div>Kids I guess what I'm saying is, look for inspiration from others, but don't wait for them to push you. When you're scared, think carefully. You might just be on the edge of achieving something amazing. And like I've old you before, never be afraid to say yes.</div><div><br></div><div><i>Thank you for all of the positive messages I got after entering Thames Path 100, never underestimate how much they help people</i>.</div>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-4608500828927873722013-06-10T21:15:00.001+01:002013-06-10T21:15:48.023+01:00My Everest<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFCRTv0wzMBnf_YJlrA8PXfpjamcXCnGFtmWQft9j7RF87NCyAEEQ12F8cE-bzlwsXk29ed8D5bkLJznxVKWZyj1Wfhw-b5Ddq2j9xXfm8oPIYCy16y-0xOAvGnWjhGJXqz39_gQD7sqfQ/s640/blogger-image-185670570.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFCRTv0wzMBnf_YJlrA8PXfpjamcXCnGFtmWQft9j7RF87NCyAEEQ12F8cE-bzlwsXk29ed8D5bkLJznxVKWZyj1Wfhw-b5Ddq2j9xXfm8oPIYCy16y-0xOAvGnWjhGJXqz39_gQD7sqfQ/s640/blogger-image-185670570.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I stood in the middle of the field, miles from home. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Stopping to catch my breath and take a quick picture I faced the question that all runners do, "<i>how did I get to be stood here?</i>" </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Well let me take you back a few years. The Icknield Way Trail runs right behind my house and I've always trained on it, heading south on the trail to its finish about 7 miles away. But I never thought about which way it went the other way. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">What happens if I head north?</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">So after contacting the people that manage the trail, I bought myself a guide to its route and an idea which had seeded years ago, took shape. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I could run this. The full trail is 110 miles long and linking Norfolk to Buckinghamshire via 4 other counties. It is well marked and sign posted, and just waiting to be run on.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUdjCrXBml0kwHsPgcdO7orU9FUUhy46S5XpW2V_BBaXK_2u13Nwhq8VFaH5r_ULgA52CRdnTAAi1x6622JnGCciWIO6wG06FBTUT3edTtYGd0JYRwAAvBOx_tMFmgKTuLLstJdlmbtPbb/s640/blogger-image-2018595272.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUdjCrXBml0kwHsPgcdO7orU9FUUhy46S5XpW2V_BBaXK_2u13Nwhq8VFaH5r_ULgA52CRdnTAAi1x6622JnGCciWIO6wG06FBTUT3edTtYGd0JYRwAAvBOx_tMFmgKTuLLstJdlmbtPbb/s640/blogger-image-2018595272.jpg"></a></div><br></div><div class="separator" style="clear: both;">So far I've covered about 16 miles of the route and I know there is a lot more to recce but this is my Everest (until I decide to climb Everest). I've been back in touch with the Icknield Way association and they like the idea of it being run and mapped. Apparently, the original trail hasn't been run in its entirety and they'd like it written up and photographed. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">So the goal is set and the passion is there. Only two questions remain....</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">When will I do it?</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">And who is coming with me?</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><i>Kids, at times in your life you'll find yourself faced with a challenge so huge it casts a shadow over other things you have done. My advice when faced with shadows is to shine bright. Identify your goals and don't let anyone tell you that you can't achieve them.</i></div>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com1tag:blogger.com,1999:blog-4703479625773321467.post-16952734145208464932013-05-31T14:12:00.000+01:002013-05-31T14:12:55.546+01:00A necessary kick up the arse!<span style="font-family: Arial, Helvetica, sans-serif;">So kids, along the way to achieving anything you'll get your motivation from lots of places.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You'll have your self-motivation which is really important, this will be boosted from time to time by inspirations and outside influences. Sometimes money will drive you to accomplish, at work or at school, the promise of financial reward will doubtless spur you on to try harder. And when all else fails, someone (usually me) will be telling you that you have to get on and deal with something, be it homework and chores as a kid, or work and life goals when you're older.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">But there comes a time when you have all the support you need, but no one to push you out of the door, and no one but yourself can give you that kick up the backside that you need.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I once wrote a post which said "First they'll ask you why you do it, then they'll ask you How you do it". While this still holds true, once you've reached the latter part and you're capable sometimes the motivation to improve wanes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And so it was after running the London Marathon in 2013 (I still haven't told that story, it's a good one), I found myself with all the support and ideas in the world but no real drive to complete. In fact I had a 3 year race plan partly filled, but no races booked and no plan to reach them!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Then I read <a href="http://lozzatron5.blogspot.co.uk/2013/05/time-for-some-honesty.html" target="_blank">this blog</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I realised that at times we coast, and that's ok as long as you're truly happy with seeing no improvement.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I realised that it's easy to highlight the results we are seeing and be blind ourselves to those we are not. From my twitter feed and blog, you'd think I'm infallible, but like all people that is far from the truth. I focus on my gains in speed and strength and turn a blind eye to my gains in weight.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I say that I'm training to lose weight, be lean and fit, and run fast short races and ultramarathons. Now that's a lot to ask, and if I'm honest I'm not training hard enough and I'm certainly neglecting my diet. I eat healthy food 90% of the time, but I eat way too much of it.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Laura's blog made me realise that only I could make the changes I wanted to see and I motivated myself in the best way I know.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I booked a load of races to keep me focused on the right training, and I started writing up my training plan to achieve goals at each one. A trail half marathon, a local 5k and a 62mile ultramarathon in September will keep my training relevant, my mind focused and my race-bling collection increasing. </span><br />
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<span style="font-family: Arial;">But my sticking point is my diet. I'm not sure how I'm going to tackle it yet, but I think that healthy eating is the forgotten discipline of training. Give me cardio or resistance training and I'm a beast. Give me the opportunity to over eat though and self discipline flies out of the window.</span><br />
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<span style="font-family: Arial;">As usual I've digressed kids, I guess the point is this. You can seek your motivation and inspiration from wherever you like. You can be driven yourself or driven by others. But when it comes to making changes, only you can take the first step.</span>TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-30456504878171391292013-05-19T14:57:00.001+01:002014-04-26T20:22:37.595+01:00Keep an eye on the long game...<div>
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Today I ran with one intention. A good run in the trails will always clear my mind, blow away the cobwebs and destress me, but today I wanted some calm. A little peace so i could spend some time focussing on long term goals.<br />
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You see kids, it's good to keep an eye on the long game, spend too much time absorbed in the moment and you can end up miles down a path you had no intention of being on.</div>
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That analogy fits in nicely with the run I had this morning. I set off in overcast and warm conditions with the aim of running along the Icknield Way trail, a prehistoric footpath which runs right behind our house. </div>
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In total the trail is 110 miles long and finishes near where we live, I've been running on it as long as I've been running. Anyway, I set off along the trail looking for little markers like the one above, after an hour or so I started heading back. My mind was clearing and was starting to work through some possible goals for the next 12-24 months and I was in that nice trance like state that you get on some runs.</div>
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My running meditation was broken by an angry man waving his arms at me from about 50 metres away, while I was on a footpath by a farmers field by a derelict farmhouse.</div>
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The conversation went like this.</div>
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AngryMan. You're running in my garden.</div>
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Me. Oh, it's very nice.</div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">AngryMan. Well it's not good enough. You're the wrong side of the hedge.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Me. Ok, sorry I didn't see the sign. I've not run this way before.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">AngryMan. You did, you ran up the hill twenty minutes ago.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Me. I've apologised what else do you want.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The conversation was boring and realising from his last comment that I was on for a negative split, I carried on running, but my mind was preoccupied. I'd taken my eyes off the signs along the way and ended up down a path I shouldn't have been on.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The goal was to run and clear my mind but I'd lost focus and got it wrong.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goals are like that, you need to know the long ones before you can think medium term. And you need to know these to set and adjust your short term goals.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">An injury for a runner doesn't mean the end of long term goals, it means adjusting the short and medium term ones to arrive at the same place. Finding yourself going slower than you'd like just means adjusting the training to find the missing pace.</span></div>
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<span style="-webkit-text-size-adjust: auto;">Now this is important kids, so read this bit slowly. <i>Don't sweat having to change your goals, just keep an eye on the long term ones and go with the flow on the short term ones.</i></span></div>
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<span style="-webkit-text-size-adjust: auto;">After reflecting on todays run, I've set some new goals for the next 2 years, they'll affect my short term goals to help me meet them.</span></div>
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<span style="-webkit-text-size-adjust: auto;">I'm going to delay my multi day event to 2015. I'm looking to do the Desert floor race, but I want to prioritise my time with family and have a decent summer holiday next year and finish my personal training course so it'll wait. Instead I'm going to start planning a 110 mile run along the Icknield Way trail next summer, enjoy shorter ultras for the remainder of this year and enjoy trail races locally.</span></div>
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<span style="-webkit-text-size-adjust: auto;">You never regret a run and today's one was great, the pace was off, I was a little hungover and the farmer annoyed me for a while, but it helped me clear my mind and get that bigger view.</span></div>
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TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-78011354464214197882013-05-14T14:51:00.000+01:002013-05-14T14:51:05.816+01:00Be a dreamer<span style="font-family: Arial, Helvetica, sans-serif;">Kids, it's been a long time since I've sat down and written anything for this blog. I've had other things demanding my attention and for a while there figured I'd learnt all there was to learn from running and written it down for you to read.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">But it turns out I was wrong.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I read back through my old posts sometimes and realised I've been holding out on you.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I've alluded to aspirations, but never cemented them. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I've hinted at inspirations, but stopped one step short of naming them.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I've teased you with my dreams, but never quite said what they are.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">But times change and people change. I have become much more receptive to the motivation of others and once you let that influence into your life it's kind of hard not to be inspired.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So whats happened, well I'll summarise.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I put in for the Paris marathon, but as time approached realised it wasn't feasible due to the costs. And on the same day that I made the heartbreaking decision not to attend I won a place on the London Marathon, but more on that later.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I decided not to run ultra marathon events any more, but after running London enjoyed it so much I have two planned this Summer, but more on that later.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">But most importantly and the biggest and best change that ever happened to me? </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I became comfortable with myself. Now that sounds a little twee perhaps but let me explain. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I've always had a bit of a downer on myself. I felt that my goals weren't as valuable as others, that it was somehow ridiculous for me to get what I want; as though somehow I didn't deserve them or the good things that come from achieving them.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This was embodied for me when I decided to pull out of a run at the end of last year which I was supposed to run with two other guys. It was to be a day long run of 60+ miles and when I got a few niggles and injuries in the run up to the event, I managed to convince myself that it was silly of me to have thought of running that far and I bailed, convincing myself that it was for the best as I would probably have just ruined other peoples days. The others involved remained positive and motivational but I knew that for me it was over.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em>I'd failed before I had begun because I had never really believed it possible</em>. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">However, bit by bit, I have come around to the idea that nothing is impossible, genuinely believing that I can accomplish my dreams. And my motivator for this was your mother. She never reads these things so I know I'm safe to say this, but she believes in me 100%. When I tel her I'm going to do something she has no doubt I'll achieve it and I started to think that if I believed myself that much, what else could I achieve?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The best thing about striving for your dreams is that they continue to grow as your belief and confidence grows. Four years ago I'd never run a race. This year I ran a marathon in under three and a half hours and next year I have something epic planned. Kids, big things are coming and you're going to be a huge part of them.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">You're my inspiration to dream and achieve and I want to share this stuff with you now so that when you're old enough to understand it you realise what a huge part you played.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Stick with me guys, we are going places and this time, we are looking to win!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6wRcKD8GZPc8u-8pLc_XGMeSy3fqeFXuRdG0z9iS6HZ_3PkRD_C58q0pyHNttr4Pv4Jc8dLrD3on3rHfFcQgijHbZl6WlWQ3X5PtYFTvdJ59YJXsFeK57_H8-jPmyGGvbg-V0ChjnThq/s1600/IMG_0247.JPG+(2).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6wRcKD8GZPc8u-8pLc_XGMeSy3fqeFXuRdG0z9iS6HZ_3PkRD_C58q0pyHNttr4Pv4Jc8dLrD3on3rHfFcQgijHbZl6WlWQ3X5PtYFTvdJ59YJXsFeK57_H8-jPmyGGvbg-V0ChjnThq/s320/IMG_0247.JPG+(2).JPG" width="240" /></a></div>
TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com0tag:blogger.com,1999:blog-4703479625773321467.post-66228934110291730902012-11-17T22:28:00.002+00:002012-11-17T22:28:46.397+00:00The end of the road.....<span style="font-family: Arial, Helvetica, sans-serif;">Kids, a strange thing happened to me this week......</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">After a few weeks of reduced running (I'm supposed to call it being injured, but don't like the term) I went for along run. Now there is nothing strange about that, granted, but what happened to me on the run was new.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">After all of the training I have done this year, I kind of figured that nothing was beyond me. I've run marathons, ultramarathons, adventure races and well over 1000 miles in training. I've struggled and faced some demons along the way, but never wanted to stop.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">So this week, on a long run, I set out to do 26.2 miles. I wasn't totally ready or prepared for it, it was going to be a night run and the decision to go came last minute, but any way you dress it up, I had it in me to do the run, so I did.</span><br />
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<span style="font-family: Arial;">It was a ususal route on familiar roads and the first 11 miles passed without note. At the halfway point though, (13.1 miles in) I started to feel uncomfortable in my stride. My shoes felt wrong, the pace seemed to fast and yet slower than my target or usual pace. I pushed through this barrier and headed back out into the countryside. Still it was not right</span><br />
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<span style="font-family: Arial;">17 miles in I stood at the foot of a large incline, halted in my tracks. My headtorch seemed to be dimming, the food I'd brought seemed insufficient and the water in my CamelBak just wasn't helping. I froze at the foot of the hill.</span><br />
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<span style="font-family: Arial;">Staring up at the dark, knowing that I had miles to run and having to face the scariest realisation you can have when you are alone in the middle of nowhere and 9 miles from home....</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">"I do not want to be here".......</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I tried running some more. I bested the hill and looked down at the road to take me home, but although my legs were still working and I had enough water to keep going, the fire had gone. After a few words with myself and a few aborted attempts at carrying on I gave up.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I got a lift home and spent the night worrying about how I'd react. I've identified myself as a runner for so long now that when I was faced with failure, it felt like a personal affront. If I can't run then what am I?</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">But on waking the next morning I felt surprisingly calm. I realised that I had met the beast that is failure and survived it. Not only that, but if I wanted to running has taught me that I can go away and train in new ways; train harder, smarter, better and come back stronger.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">When met with this failure (and yes, 17 miles is a massive distance to run, but it wasn't the goal, so it is still a failure) I found myself taking a pragmatic and honest look at myself and understanding why I had failed.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I've not been training as much as I used to and certainly not as smart, training has lacked structure or development and as such has been more maintenance than progressive. Secondly, I've used long distance running as a counterbalance for over indulgence in food and drink for a while, so a few weeks off paid its toll quickly and I'm not in the shape I thought I was.</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em>All of this, along with poor preparation and a fundamental lack of respect for the feat that is running 26 miles summed up to a perfect storm and left me stood by the side of the road, middle of nowhere, staring at the small pool of light cast by my headtorch.</em></span><br />
<em><span style="font-family: Arial;"></span></em><br />
<span style="font-family: Arial;">I look back at the advice that I have given to you guys in this blog and realise that I have forgotten most of it myself. I stopped having fun and enjoying running. I started using it as nothing more than a lifestyle counterbalance to control poor diet choices and high stress levels.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I wasn't planning good runs on new routes or seeking adventure by discovering new trails any more. I'd become one of those runners who takes the whole thing far too seriously and paradoxically, for granted.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">I'd found myself somewhere I'd never wanted to be.....alone on the road, running because I felt I had to.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">But like I said, and may have mentioned before, running gives you stamina and a strength that can improve many areas of your life.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;"><em><strong>That moment when you fail does not have to be the end. It can be the nexus of your evolution. The spark that lights the fire in your heart to strive for more and to be better, faster, stronger.</strong></em></span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">Kids I wrote this blog because I wanted to show you How I Became A Runner and how it had a positive impact on so many areas of my life. I wanted to show you that I was successful at something and I wanted to make you proud. </span><span style="font-family: Arial;">Of all the lessons I've tried to teach you and the things I have tried to pass on, the question always hung over my head. How would I know when it was time to stop writing it and when would I know how to tell you How I Became A Runner.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">The answer was simple, I was a runner the whole time, but I got a lot better at it when I realised that failure is just a natural part of development and moving forward. I think I've always assumed that something would come along one day and stop me running. That I wasn't really a runner, just somebody who ran for a bit....</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">Truth is I was always a runner, I just wasn't always running.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">To continue running and to become better at it I have a lot of work to do. I have to make fundamental changes to my lifestyle and start setting some real goals and challenges. I have to find the hunger for it, the fun in it and the sense of adventure I lost.</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">My last piece of knowledge to pass on to you? You can learn a lot more from a failure tahn when you succeed...</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">Kids, I hope you've enjoyed reading these. I've loved writing them. I don't claim to be good at it but when you have something to say, you're best to say it or no one ever knows what you thought.</span><br />
TheRunningManhttp://www.blogger.com/profile/01003375416918987247noreply@blogger.com1