Wednesday 28 April 2010: Gentle running and wishing for a dog's life

Mileage: 7.5 miles

AM: 3.75miles, PM:3.75miles 

I woke up tired this morning. I was up late last night sorting out more fundraising, blog and web stuff. Even a cup of coffee didn't help shift the heavy feeling from my body. Getting changed into my running gear and walking into the bedroom to find Jack curled up on the bed (see picture) did not help. 

On mornings like this I often wish I could just curl back up into bed and go for a super long nap. Jack has a great life - I am often quite envious of it, although not of that special operation he had a few years ago. He gets plenty of runs (at least 3 or 4 a day), several naps throughout the day, as well as a long sleep at night and lots of food. Sounds perfect! Although a recent trip to the vet revealed he is officially overweight, so we have moved him on to smaller portions in the food department. He's not happy about this and to show his feelings on the situation he has increased his drooling when watching me eat toast and peanut butter. Oops, I've mananged to turn the subject onto food again and this time dog food as well as mine! 

Jack doesn't know this yet, but as my training steps up later this year he's going to start coming with me!

Anyway, back to me. I deliberatly did just a run to and from work today. Trying to ease off a bit ahead of tomorrow's 10km race in Kinross. Also my legs felt a little niggly and tight after yesterday's track session. Really glad I only did 2 sets now! I also felt tired and heavy running both to and from work, so lower mileage is a probably a good thing regardless of the race. 

I am now quite nervous about the race tomorrow. I hadn't intended on making it a key or major race for me, but I have got it in my head that I need to run a PB there in order to maintain my recent good form and results. 

The idea of 3 PBs in 11 days over 3 distances is something I really want to do. However, I feel tired physically and mentally I am not quite right either (yes, I can hear the jokes). Alex said something to me at track yesterday which has been playing over and over in my mind. He told me that it is very unsual for someone to have such a long purple patch (I haven't had a bad race since last September - nothing but PBs and well placed races!). Now to most people this might seem like a complement and it was probably meant that way, however, I am now thinking I am due a failure or a bad race, whereas before, I wasn't even considering such a thing. Of course, I think that bad race is now going to be tomorrow and this has got right inside my head, add to that my general lethargic feeling and niggly legs and I am not in a great racing mindset! Compare that to Saturday morning, where my legs felt awful, but I was still convinced I was going to blast round the 5km. The  perfect mindset and the perfect result. 

Hopefully I'll feel a little more rested tomorrow and if I think positive thoughts all day and wear my lucky red t-shirt,lucky club vest, lucky blue Ron Hill shorts and my lucky white Thomos socks I'll be all set for another PB. Also with Garry and Dan running too we'll hopefully have a good chance of winning the Team prize - that would be good. More tomorrow, with photos!

Tuesday 27 April 2010: Track Tuesdays

Mileage: 13.5miles

AM: 3.75miles, PM: 9.75miles (including track session)

Tuesday is track night at Meadowbank. I love track night, as it is often the hardest and fastest training of the week. I only started coming to track at the beginning of last year and the positive effect it has had on my training and racing has been amazing. I certainly think my improved times last year and this have a lot to do with the track sessions. 

My day today started with the usual 3.75miles to work. It was a really nice, sunny morning and as normal by the time I got to work I really wanted to just stride straight past the front door and down the road to some random adventure. I felt fairly good again this morning and my legs were fresh and strong. 

Again, I was on Jack duty today so I had to dash home before training to take him out for a walk. Today, like yesterday and just about any other day when I run straight home, I got a bit carried away with myself. Because the distance is short (just less than 4 miles) and slightly down hill I tend to push it and run fast. I am not sure this is a good thing, as I was a little tired and niggly afterwards. After walking Jack for 50 minutes along the Warriston cycle path I jumped in the car and made my way to Meadowbank. I did some warm up laps with Jo and some stretching before waiting for the rest of the gang to arrive and the session to begin.

Tonight's session was 500m, 400m, 300m, 200m, 100m (each with 60 seconds recovery between). We had 3 sets to do. I am going to run the Kinross 10km on Thursday and although my preperation won't be perfect, due to the high mileage and number of races I have done recently, I am still hoping to get a PB. In fact, I'll be very disappointed if I don't. Therefore I decided to take it easy on my reps and keep something back for later in the week. I did manage this to a point, but realised I was probably running them a little too quick, particurlalry the second set, so I decided to be sensible and halt after the second so as not to burn out or leave myself too much recovery for Thursday.

My times for the first two sets were:

Set 1:

500m - 1min 33secs (4.43min/per/milepace- according to Garmin)

400m - 1min 13secs (4.39m/p/m)

300m - 53 secs (4.28mpm)

200m - 33 secs (4.14mpm)

100m - 15 secs (4.10mpm)

Set 2:

500m - 1min 28secs (4.22mpm)

400m - 1min 09secs (4.25mpm) Slower pace than the previous rep, as I really tried to hold back on this one, It was after this rep I decided to stop after the set. 

300m - 51 secs (4.12mpm)

200m - 31 secs (4.10mpm)

100m - 15 secs (4.10mpm)

After everyone else had finished their third set we went on a warm down jog on the pitch and then followed that up with some exercises and drills to help our strength and running form. I did go to the gym after this to do some core and strengthening work, but as soon as I started I realised I was really tired and rather than push on felt it was best to come home and get some tea. I was very hungry (sorry sliping into food talk again!) and reckoned that would help - it did. Since we're on the subject I polished off more of those cholocates (see yesterday's entry). I am down to the last 6 or 7 now. They're definitely going to be all gone by the end of tomorrow. In fact, the way I am thinking right now they may not see out the night!

James Cracknell's MDS video diary

Check out James Cracknell's MDS video diary!

Monday 26 April 2010: Training and feeding

Mileage: 15miles

AM: 3.75miles, PM - 11.25miles

Monday came all too quickly after the weekend, but it always does!

I really love my morning runs to work, those 3.75 miles, all up hill as well, really waken me up and are short enough to allow me to stretch my legs out if I am feeling good. Today I felt good, but the heavy rain mist took out some of the enjoyment. Still no better (or quicker) way for me to get to work in the morning.

My evening run was broken up today, as I was on dog duty and needed to get home to take Jack out. I ran a quick 3.75 miles home (25mins 50secs). Gave Jack a 50minute walk along the Ferry Road cycle/foot paths and then headed to Meadowbank to meet Seamus and Jo for a run.

We did around 8 miles in total running around Holyrood Park, along the Innocent Railway, through part of Duddingston golf course avoiding sliced swings and pulled drives! I found, despite feeling good on my run home, the 8 miles pretty tough. My legs were quite tired, probably as a result of the weekend's efforts. Still, don't think I over did it tonight. It was a lovely evening for a run and was really quite warm too, so can't complain at that.

Seamus knows some good routes, I've included a few pictures of the team near the end of our run. We'd just run up the hill behind us.

After the run I did some drills and strides on the track at Meadowbank and then some core and strengthening work in the gym. Good day's training!

Also today, I thought I would share a few pictures of my normal daily food. Mostly, because I've figured out how to use my iphone, but also becuase some people have espressed an interest in what I eat each day and I usually tell everyone what I've had as well, so good to have a few pictures. Today's lunch consisted of 2 ciabatta's with ham, cheese and rocket, as well as some cherry tomatoes, some mango slices, grapes, raisins, 2 satsumas, a packet of snack-a-jacks, a kit-kat bunny biscuit, and a bottle of water. It was lovely and quite filling. Also had an afternoon snack of Rivytas.

For tea I had grilled chicken wraps with salad, cheese and tomatoes. They too were lovely and really hit the spot after the run and gym. I also had a lovely box of chocolates waiting for me when I got home. My girlfriend, Gail, buys me a box every month and they are simply gorgeous chocolates. I've already eaten 8 of them. There's more chance of me wining the lottery than any of the box making it past Wednesday!! Don't worry, I'm not going to chat about food every day in this blog. I just had an urge today.

Sunday 25 April 2010: Training and coffee

Mileage AM: 16 (1.45.53 last 8 miles in 50 minutes)

Total Weekly Mileage: 92

Today was my first run at Craiglockhart for a while, so it was good to be back. My club, Edinburgh AC, organise a weekly Sunday long run from Craiglockhart Tennis Centre and depending on what you want to do there are 10, 12, 14 and 16 mile routes to choose from. There is even a 26.2 mile route, which has been completed on the odd occasion.

The 16 mile route, which I ran today, takes you from the tennis centre along the canal and up the Water of Leith Foot path all the way to Balerno. Once at Balerno you move up hill and on the roads until you get to the foot paths leading to Threpmuir and then Harlaw Reservoirs. From there you follow the foot path along into the forest before coming out on to Harlaw Road until reaching a farm, don’t know the name. Then go back off road and to be honest at this point I am not sure where we go! All I know is that eventually you cross the by-pass, end up back on the Water of Leith footpath near Juniper Green and head back the way we came to Craicklochart. 16 miles!

The heavy rainfall was a little off putting today, but once we got started and wet it didn't really matter anymore. There was little wind in the air, so running conditions, aside from the rain and the mud, were pretty good. I ran with Garry R and Steve M for the first 3 miles and after a steady pace of around 7 minutes per mile (21.25) decided to kick on. My right hamstring was still tight, and my lower back pinched a little bit, but nothing that worried me. Thankfully, my left ilioposas was pain free for the first time in the last four days so I was pleased about that. I rattled through the next 3 miles in roughly 20 minutes, but then as always had to take to the hills on the road at Balerno, which slowed me down considerably. I got through the first 8 miles in just under 56 minutes, which was pleasing. I then, as planned, pushed harder and managed to run the next 8 miles between 6.05-6.25 minutes per mile, finishing the last 8 miles in 50 minutes (6.15min/per/mile pace). Job done. Felt strong and fast, and finished fresh. I could have done a few more miles, but no need to, so didn’t.

One of the good things about post Sunday runs is the coffee, biscuits and cakes laid on by Garry, whose house is just around the corner from the tennis centre. We have often suggested to Garry that his home be turned into our club house, but he has yet to install the Jacuzzi and sauna that we have requested and I can only assume that the 60 inch HD TV is still on order! Today was a rather lively coffee break, as we were treated to our very own private nature show. Firstly a wasp in Garry's conservatory flew into a spider's web, the spider dashed out to grab his prey, but was promptly stung by the wasp who scrambled free of the web to be joined by a second wasp which had appeared from somewhere else in the conservatory. Unhappy with the amount of insects with stingers in the room Garry chased them out the door with newspapers and bug spray. Just as that drama calmed down a fox dashed across the Garden. I was half expecting David Attenborough’s voice to ring out and explain what was going on. With Jo very scared of the bigh spider and Garry and I slightly worried about what might happen next we moved to the comfort and safety of the living room where we watched the rest of the London Marathon.

Very enjoyable Sunday run not to mention the coffee, biscuits and cake!

Saturday 24 April 2010

Mileage AM: 10 (including 1 mile warm-up, 5k race, 6 miles easy running)

I woke up this morning feeling a little tired and sore in my left iliopsoas (upper front leg muscle), as well as tight in my right hamstring. After some um and ahhing I decided to run the Edinburgh Parkrun 5K race, which I had planned to do since last week, instead of the club's usual Saturday morning session. It's a free 5K race held every Saturday down at the shore near Silverknowes and usually has between 150-200 runners and always a few good runners too. 

It was a perfect Saturday morning, bright and sunny with a light breeze. I was struggling for time and needed to walk Jack (left) so as soon as I was dressed headed down to the shore. With the dog walked I put him back in the car and warmed up. 10 minutes of warming up with some strides made me feel quite a lot better and looser, so I was more confident about the race.

I set off and straight away a small group of us broke away from the rest of the pack. I must have got carried away with the excitment of it all as we passed through the first 1k in 3.10 seconds, way too quick!! By the 2nd km there was only 3 of us in the leading group when one guy moved clear, a Bellahouston Road Runner. I tried to go with him, but he was clearly quicker, so eased back slighty. 

The course is out and back with the turn at half way. As we turned round out of the breeze I stretched out my stride and tried to push my pace. It worked as the other runner that had been sat on my shoulder started to fall behind. I held some hope that I would catch the Bella boy, but he was holding his pace well. By the start of my 4th km I was pretty tired, probably as a result of a lot of hard training recently and the pretty quick start. I pushed as hard as I could and once I hit the 4km mark it was all about getting a good time. 

It was nice to cross the finish line in 2nd place (my best position in any race!) and in 16.36, a new PB for 5km, so despite not feeling brilliant it was a really good run. Went for a nice easy 6 miles with Kev and Jo from the club to finish off. Kev also ran the 5k finishing 7th, his best ever finish in a race, so a good race for him too! I then got Jack back out of the car and took him along the beach for another hour stopping off for a bottle of water and a giant chocolate chip muffin! Awesome Saturday morning.

You can see the results here.