Archive | December 2009
December 28, 2009  

Look back at 2009 & Running Goals 2010

In 4 short days it’ll be 2010.  A new year and a new approach to running.


First a look back at 2009.  It’s been an up, down and back up again year.  I ran my worst Half Marathon, completed my first Marathon, missed a Half Marathon due to injury sustained running the Marathon then pulled a (just) sub 2hr Half Marathon distance I trainined for at the end of the year.  Even though I write this wrapped in my duvet, lying on the couch feeling like my sinuses are going to explode having not run for a week, i’ll take it as ending the year on a high note.  


You see, as well as my last target run ending well, I’ve started to record my running in a more structured manner (Sunday Stats!).  Sure, I’ve always used GPS smartphone apps to log my runs.  That should be fine, however, in the last year I’ve had to use 4 different apps because I’ve changed my device then I encountered issues with the applications since.  So data is fragmented and I can’t really look back at what I’ve done.  I decided to do what every normal runner does and keep my own log and not rely on 3rd party apps.  I set up a spreadsheet where I can log my run details no matter what device or application I use.  It means manually inputting figures every week but it also means I’m properly monitoring my performance. Further more, it means I’m now in a position to do something for the first time in 2010… Set my running goals!



What’s in store for 2010?
2010 Goals:

  • 650 miles total in 2010
  • Average pace 9.00 m/m over 2010 
  • Run in at least 4 races
  • Best Marathon time: Sub 4hrs
  • Best Half Marathon time: TBC

Q1 Goals

  • Run 162.5 miles
  • Average pace 9.25 
In terms of mileage, the goal isn’t huge.  I’m running a lot in Q1/Q2 so I know I’ll make my Q1 goal at least. But, I wanted to allow for injury (tap on wood i don’t suffer any) and any weeks throughout the year I may not be able to run for other reasons.  

The average pace goal on the other hand. That may be a little more tricky.  I’m certain I can do it.  The last 3 months I averaged a 9.5 m/m pace. Aside from 2 weeks toward the end of the period, my average pace was going down, which is good since my mileage was increasing.  

For races, I’ll be running the Balloch to Clydebank Half Marathon in March and the Edinburgh Marathon in May.  Only two runs so far but I intend to add to that by at least 2 – one of which possibly being the Glasgow Half Marathon in September (which i missed in 09 due to injury). 

You may notice I haven’t set solid goals for race times.  I will do. Just not going to do it now.  I’ll update that part soon.  However, first thoughts are at some point in the year i would like to achieve a sub 4hr Marathon (in May, obviously) and possibly a 1:40 Half Marathon. There I said it. Don’t quote me on it though  ;)

I’m sure the goals are achievable, but they’re not set in stone. I’ll reassess my goals every quarter and adjust the annual goals dependant on how well I’m doing.  That may sound like cheating, but I’ve never set any running goals before so i should be allowed some room to adjust, shouldn’t I?

Do you have any running goals for 2010?  It would be great to hear them!

Here’s to a great 2010 for everyone! 
December 28, 2009  

Sunday Stats

No Sunday Stats this week.  Primarily because i haven’t done any running to get any stats.  I’m a little under the weather.  Weak, sore throat and the last couple of days I felt like my sinuses were going to burst.  Feeling a bit better now.  Still not well enough to run I don’t think.  It’s funny though.  Usually if I start to feel ill, going for a run sorts it out. Kind of clears my body of the beginnings of any illness.  Not this time.  I’ll rest up and make myself well for Marathon training, which starts in January. If I reckon I can run this week at some point I’ll try.

December 24, 2009  

Happy Crimbo!


Happy Christmas folks.
Hope you have a good one!
December 22, 2009  

Sunday Stats

As running goes, it was an exciting week of training.  I ran around an industrial estate, completed a decent time  4 miler without thinking and ran in wintry, snowy conditions.


First, the stats:

  • I ran 12.46 miles
  • At an average pace of 8.61
  • Total climb of around 450ft
I was 2.5 miles short of my target 15 mile total this week.  This was down to the snow on Sunday.  I intended to run 8 miles but i restricted it to 6, mostly to avoid the main roads.  

Earlier in the week I decided to run after work since I had the time (my wife was working late, had to hang around to pick her up anyway).  My office building is on a large industrial estate.  I ran a 2.5 mile route, which would have been 3 had I not gotten lost.  What an experience.  I wont be running after work again I don’t think.  

Thursday’s run was a good one.  I knocked out 4 miles in 35:06.  Pretty pleased with that I was.

Not long now before the Marathon Training starts. I did set a targeted of running 15 miles per week till the training started and to be honest I’m not doing a great job at the moment!  I blame the festive period as well as myself.  I won’t get much running done this week either.  The conditions have worsened since Sunday and it just wouldn’t be safe enough for me to run until roads/pavements have been attempted to be cleared at least.  I don’t want to injure myself.  So, no run on Tuesday (today).  If it’s a bit clearer by Thursday I’ll run (3 miles) and then I’ll head out again on Sunday (6 miles). 

Happy running folks!
December 20, 2009  

Let it snow! Let it snow! Let it snow!

It was pretty exciting waking up this morning to find out it was snowing!  I’ve run when it has been snowing before, but not when it was like this.  Anytime I have run in ‘snowy’ conditions, it was slushy and not lying properly because of rain before the snow. This was great though.  I set out around 9am, which after a brief clear period, the snow started again.

I soon realised, while it was great fun running in the snow, it was harder than standard road running.  It was difficult to get traction, particularly up hill.  Not only that, i really had to watch myself on the down hills.  I nearly felt flat on my backside a couple of times too.  All part of the experience though.
My original plan was to run 8 miles but due to the snow and me still not feeling 100%, I kept it down to 6 miles (in 54:54).  I wanted to stay off the main roads as much as i could.  You can see from the picture above that the road wasn’t treated so any driver surprised to see me might skid (even though I had a headlight on and a full hi-vis jacket).  One thing I wish I had worn was my baseball cap.  I had a wool hat on to cover my ears but the snow kept going in my eyes.  A skip hat would deflected it a bit.
I absolutely loved running in the snow though!  I got a few strange looks from people out walking their dogs and a couple of “you’re keen” comments but it was all good.  The views were great, it was picture postcard.  My favourite part of the run, even though it was up hill, was the farm road pictured below.  It was beautiful.  Big fluffy snowflakes were falling at that point too.  It was great, even though the snow was going in my eyes.
December 15, 2009  

iRunFar.com Running Log Discussion

I read a good post over at iRunFar.com today.  It focuses on a running log.  Do you keep one?  You may have noticed, I’ve only recently started keeping my own log rather than having to rely on a piece of software that comes with the tracking equipment.
Anyway, they had some interesting discussion questions, which are shown below.  I’ve also dropped in my comment.  Hit the link at the end, visit their site and let them know your thoughts! 
Please let other iRunFar readers know how you record your training. Feel free to include links to your online training logs. While you’re at it, take a stab at the following questions:
  • What’s a week? - Do you start your training week on Sunday or Monday? Why?
  • Why a week? - Why not train on a 5-day, 9-day, or 13-day schedule? As usual, Geoff Roes got me thinking with his post One Week? Screw That.
  • Miles or minutes? - I not sure if I should even touch this one, but do you more frequently record time or mileage in your training log. I’m a miles man myself.
  • Start and stop? - Until I started my current log almost 6 years ago, I must have used half a dozen others all of which quickly went by the wayside. Anyone else have or had this problem? Have you gotten over it? If so, how?
Great post. Great comments too!  Really got me thinking about what else I can log about my runs.  I keep it simple just now (miles, time, pace, elevation) but I like the idea of keeping track shoe mileage, etc!

What’s a week? – Personally, my training week ‘runs’ from Monday to Sunday.  Sunday is the easiest day for me to get in a long run since i’m not at work.  Also, any time I take part in a race it always seems to be on a Sunday, so it seems to make sense to plan long runs for the end of the training week.

Why a Week? – if I’m honest, I’m not sure.  I guess I’ve just been going along with the ‘norm’ these last few years.

Miles or Minutes? – Miles!  But, my log records total time run too.  For me it’s just a stat to look at every few weeks.  E.g. i finished training for a half marathon distance and thought it was kind of cool to know i’d spent nearly a full day running.

Start and Stop? – I’ve only been running a few years but in that time i went from no log to using Nokia Sports Tracker, Buddy Runner, map my run and Sportypal.  I’ve now realised it’s probably best to use your own training that’s independent of whichever software you use to track your runs.  So back in September I set up a spreadsheet in google docs and started posting it on my blog on a weekly basis. I use the blog to make notes about how my training was the previous week, etc. http://www.snikt-running.com/search/label/Sunday%20Stats

I’d recommend storing any training log in the cloud (e.g. using Google docs).  Then that means you don’t have to worry about your hard drive breaking, backing up with USB drives, etc.  Plus it means I can update or check my log from anywhere with a net connection.
iRunFar.com 

December 14, 2009  

Sunday Stats

Last weeks stats aren’t anything to be proud of I’m afraid.

  • 17 minutes running
  • 1.69 miles covered
  • 102 feet total climb
The only day I ran was Tuesday.  I wasn’t feeling too well on Wednesday or Thursday so decided not to aggravate the potential cold boiling up inside me by running in the cold damp air.  I plied myself with paracetamol and drank plenty of fluids so i felt better by the weekend.  

No running was going to take place on Sunday though.  I had a Christmas day out with friends on Saturday.  We  met in the pub at 12pm and I didn’t get home till 2.30am.  I wasn’t able to run a bath the next morning never mind exercise.  Anyway, that was a festive one off and not something i do all the time.  

Back to training this week.

I’ll aim for 2 miles, 4 miles and 8 miles this week. If I can muster more i will.

Happy running folks!
December 10, 2009  

Glasgow to Kilmarnock Half Marathon, The Run!


The sky was pretty clear.  It was 4 degrees and there was a nip air, accentuated by the brief but frequent gusts  of wind. 

My good lady wife and I pulled up at the start point around 8.10am.  I spent about 10 minutes warming up with some light jogging, etc.  If the truth be told I was quite nervous. I hadn’t run a half marathon distance since May, earlier this year (2009), and the closest during training was a 12 mile run.  But, my excitement was more than enough to counter balance the nerves.  I had put a fair bit of effort into training/preparing for this run and I felt ready to do it,  to the extent that I had driven the route twice in the past 2 days memorising distance marks.

So, I was mentally prepared, physically prepared and now warmed up.  The first few miles were looking to be the toughest.  I had two mile markers mentally noted to help me get my pacing right, something i’ve been having trouble with during training.  The first 4 miles also contained a small number of minor climbs. Nothing to complain about though.  Particularly since majority of the run is on a decline.  I’ve posted an image of the elevation profile for the run below:



At 8.22am I set on my way, started my GPS app, set my HRM and began running into the wind.  On this run you quickly realise it’s not the most scenic route .



The first mile rolled past.  My pacing was ok.  I was trundling along at roughly a 9.15 minute mile pace.  By this point I had passed the golf club entrance and was now aiming for the Motorway underpass (pictured above).  It felt pretty cold here as i was still running head on into the wind.  The next mile came quickly.  Again, i appeared to be running a 9.15 pace.  All seemed well and good so far, but there was still 11 miles to go.

The run progressed.  Those first four miles weren’t too bad and I had settled into my stride.  The sun was starting to rise above the hills to the east.  Even though it’s a pretty baron landscape it was a beautiful sight. The wind farm was visible in the distance too, each of the gentile giants silhouetted against the reds and oranges of the morning sky (image below).  The view kept me going. Although, I did have to chide myself occasionally for not focusing on my running technique.        









After 56:30, mile six was completed.  1 minute behind target.  My average pace was 9.25.  From that point I knew I was almost half way.  I picked up the pace slightly, which felt comfortable.  My heart rate was steady at around 177bpm and all was going well.


Until mile 9.


At the 9 mile mark, I lost focus.  I had to cross a round about (or Traffic Circle to US readers) on the way into Fenwick, meaning I had to slow down and watch out for any cars that felt like running me over.  After negotiating the round about I quickly brought myself up to pace but didn’t expect the sharp incline leading into Fenwick village centre.  My heart rate jumped to about 185bpm. I panicked slightly, feeling out of breath, wondering if i could keep up the pace for the last four miles.  It took about a mile and a half for me to feel comfortable again but even with my heart rate dropping during that time, my calf’s started to cramp.  


My legs felt campy for the remainder of the run. I put that down to not carb loading in the days leading up.  The last two miles were pretty much down hill.  That helped a lot.  However, I started to resign myself to the thought that i’d be over the 2 hour mark.  Primarily because i wasn’t aware of where i was.  At 1:55:00 I felt like i had another mile or so to go. Then i spotted a set of traffic lights at the bottom of the road.  Those traffic lights were the 13 mile mark.  Legs cramping, I started running as fast as I could. It was a great feeling.  Could I make 2 hours?! 


I pulled out my GPS app as i ran to the end point but was slightly confused then really annoyed that it was only reading 2.4 miles distance.  It had reset itself while i was running (AARRGGGHHH!).  I crossed the end point feeling slightly deflated but quickly realised the stopwatch was ticking on my HRM – I pressed stop as fast as i could.


1:59:48


I’ll take that!  Needless to say the initial deflation was changed to happiness as i realised i finished the 13.1 mile half marathon distance in under 2 hours at an average pace of 9.09.



There’s me, slightly sweaty and happy that I’d completed my target of running a Half Marathon distance in 2 hours. 


Especially happy since before I started my 11 week training plan I had been off the road for 4 months with an injury.


So what to do now?


Well, I aim to keep up 15 miles per week until mid January when I begin training for the Edinburgh Marathon, which takes place in May 2010.  I’ll try and slot in a few races before then too.


So there you have it.  I did it.  I’ll do it again at some point in the near future and try and beat my time. 


Maybe do a 1:50:00…?

December 10, 2009  

Balloch to Clydebank Half Marathon 2010

Entrance to the 2nd event of 2010 has been booked and paid for, the Balloch to Clydebank Half Marathon!


I booked my entry through born2run.co.uk.  It’s a decent run, I ran it last year.  It’s wasn’t my best time or performance but it was a good experience.


Will you be running it in 2010?  Let me know!

December 10, 2009  

Not Feeling Too Great

Chest is feeling pretty tight and got a bit of a cough still lingering from last week.  Rather than make it worse by running in the cold damp air i didn’t go out running this morning.  Plying myself with paracetamol to quicken the expulsion of any cold that’s setting up shop in my lungs.  


Only run 1.6miles this week, which will probably be the weekly total as I won’t be out on Saturday or Sunday.  Hopefully I’ll feel better by next week and normal service can resume.

« Older Posts
Follow

Get every new post delivered to your Inbox.

Join 441 other followers