I hate running

Well I don't, but Pete Cornford does but he'll keep on running.

"Today I put on my trainers and did 12kms. I did not wear a hat or take a drink. It was only when I got back that I discovered it was 29degrees."

Read the whole thing

Runtastic

There's a growing amount of web based tools and websites to help the runner. One I've just been introduced to is runtastic. Track your runs, get apps if you have a Garmin, Android or iPhone and lots of other stuff. The site looks good and could be a decent site, well worth using. I've added a permanent link on the blog.

What happened in their first year? Some facts:

• runtastic mobile sports tracking apps were launched on the iPhone (nov. 2009), Android (apr. 2010) and Blackberry (aug. 2010).
• runtastic sports platform was launched as beta (dec. 2009).
• runtastic was chosen as the best app in Austria.
• On July 8^th 2010 (Re-launch of the sports portal) the runtastic iPhone Pro app (for free on this day) reached the first place in the category Health & Fitness in more than 25 countries (amongst others big countries we reached #1 in US, UK, FR, GE, IT,)

What happens next in the up coming year?

• runtastic apps on more mobile operating systems
• Connect to sports watches (e.g. Garmin Forerunner 405)
• Heart rate integration on more platforms
• Creation of training plans and extension of the sports portal
• More languages for mobile apps and sports portal

Why you should splurge on shoes

Here's an article that tells why you should never skimp on your running shoes amongst other things

A friends first half-marathon

My web design buddy from Philadelphia just ran his first half marathon. Here's how he found it

Rain brings a run alive

So went out on my normal route (25'21) so a bit off my pb but there was traffic. I think I can go much faster, need to dig in.

Anyway, it was warm, humid and then the rain came. I can't get myself out for a run if its already raining. Just can't do it. But if I'm running and the rain comes down (especially in the summer) it just feels great. It revitalises you, makes you feel like you're living and achieving. The senses quicken, touch on your skin as rain mixes with sweat, cooling you, muddying you, refreshing you.

Loved it.

I love running

I love running, and while I don't want my identity to be in that and all that jazz. Every now and then you see something that is just cool. This made me want to go out for a run, which I did last night and this morning. Made me want to buy the product too, but I haven't done that yet.

Just very tired

So for the last few weeks I've done hardly any running. I have been so tired. Work has been busy, life has been challenging, evenings have been full. In the mornings I can barely open my eyes and by the evening I'm hungry and shattered.

So nothing for the last couple of weeks. Then on Sunday this happened and I suddenly have two weeks paternity break. So last night I went out and ran. Not far, just the usual 3.43 miles and went for it hard. I was minutes quicker for the first two thirds but came in at 25'59 so must have faded pretty badly over the last third.

Still it was a decent time and good to get some of the cobwebs out. Lets see if I can rediscover the running groove!

Rodney's Pillar

Rodney's Pillar is an odd thing in Shropshire commemorating as it does a naval victory by Admiral Rodney. His boat was made of wood from the area so we thought 'I know why not stick a pillar on top of a hill'.

In keeping with silly ideas, every year there's a race up and down this hill, 3.9 miles in total. It's a bit tough.

2009 was my first entry and I finished almost last in 66th place in a time of 36'20.
I was determined to improve upon that this year and managed a slightly more respectable 50th place in 34'17.

As it was a handicap race I won a prize - a nice little England Lion! But knocking 2 minutes off a time was a big plus.

Park Hall 5k 2010

It's time to get going again with my running, no excuses anymore. My knee is no longer sore, major events have passed and if I don't get back into the rhythm soon I'll miss the whole summer.

So last night I ran the Park Hall 5k just outside of Oswestry. Good conditions really but I was a bit late on arrival so felt a bit rushed. Still last year I managed 22'24 and I managed to improve that to 22'08 and still had something in the tank. I've got to learn how to push it more in the second third of a race because I'm finishing strongly.

Still it's a nice improvement and next week is the Rodney's Pillar race - straight up a hill and back down again

2009 and 2010 marathon in numbers

OK - so finished again but a bit quicker this year.

           2009                                     2010              Diff
5km     0:29:35                                0:30:48            +0:01:13
10km   0:58:09                                1:00:41            +0:02:32
15km   1:35:15                                1:30:27            -0:04:48
20km   2:04:53                                1:59:26            -0:05:27
HALF   2:11:35                                2:05:44            -0:05:51
25km   2:37:01                                2:29:42            -0:07:19
30km   3:11:52                                3:01:21            -0:10:31
35km   3:54:52                                3:34:46            -0:20:06
40km   4:31:22                                4:13:27            -0:17:55
FINISH 4:47:04                                4:29:08           -0:17:56

POSITION 
(overall)  22437                                 18666            +3771
(gender) 16962                                 14416            +2546
(age)     9504                                   7926              +1578

By my own stopwatch it went a bit like this (mile splits then total time)

                      2009                      2010        

1 mile            10:10                     10:55
2 miles           9:26  (19:36)          9:40 (20:36)
3 miles           9:00  (28:36)          9:15 (29:51)
4 miles           8:58  (37:34)          9:33 (39:25)
5 miles           8:56  (46:30)          9:16 (48:41)
6 miles           9:34  (56:04)          9:59 (58:41)
7 miles           9:34  (01:05:30)      9:46 (01:08:27)
8 miles          12:00  (01:17:30)     9:21 (01:17:49)   I had to make a toilet stop in 09
9 miles          14:24  (01:31:54)     9:34 (01:27:23)   A 2nd stop for the loo in 09!
10 miles          9:23  (01:41:17)     9:19 (01:36:43)
11 miles          9:23  (01:50:40)     9:18 (01:46:02)
12 miles          9:45  (02:00:25)     9:17 (01:55:20)
13 miles          9:50  (02:10:15)     9:22 (02:04:43)
14 miles         11:14  (02:21:26)    Forgot to lap this one
15 miles I forgot to lap this mile in 2009 and 2010
16 miles         20:22  (02:41:46)    29:48 (02:34:31)
17 miles         11:07  (02:52:53)    10:11 (02:44:42)
18 miles         11:01  (03:03:54)    9:49 (02:54:32)
19 miles         11:57  (03:15:51)    11:14 (03:05:46)
20 miles         13:11  (03:29:02)    9:52 (03:15:39)
21 miles         16:03  (03:45:08)    10:54 (03:26:34)
22 miles         12:22  (03:57:30)    11:04 (03:37:38)
23 miles         11:44  (04:09:14)    13:39 (03:51:17)
24 miles         11:30  (04:20:44)    12:06 (04:03:24)
25 miles         12:12  (04:32:56)    11:46 (04:15:11)
26 miles         13:50  (04:46:46)    11:32 (04:26:43)
26.2                       (04:47:09)     2:32  (04:29:15)

Training Comparison *updated*

In October 2008 I found out I had a place in the 2009 London Marathon. My training progression over the next 7 months went a bit like this, on my longest runs:

02/10/08 - 2.2 miles in 00:21 minutes
05/10/08 - 6.3 miles in 01:09:11
20/11/08 - 6.98 miles in about 1 hr
30/12/08 - 12 miles. No idea of time
10/01/09 - 9.82 miles in 01:29:18
21/02/09 - 13.44 miles in 02:45 (this one should have been my clue!)
30/03/09 - 19.22 miles in 03:25:00 (5.6mph @ 10:40 minute miles)
26/04/09 - 26.2 miles in 04:47:04

December 29th 2009 and I found out I had a place in the 2010 Virgin London Marathon.

01/01/10 - 9.46 miles in 01:18:23
04/01/10 - 9.63 miles in 01:23:17
17/01/10 - 11.47 miles in 01:41:39
15/02/10 - 13.36 miles in 01:56:4
27/02/10 - 16.19 miles in 02:21:51
13/03/10 - 19.22 miles in 02:59:49 (6.4mph @ 9:24 minute miles)
20/03/10 - 20 miles in 03:13:04 (6.22mph @ 9.39 minute miles)
28/03/10 - 18.14 miles in 03:15:52 (5.6 mph @ 10.48 minute miles)
05/04/10 - 16.5 miles in 02:24:40 (6.8mph @ 8.48 minute miles) 

I'll update this as I do longer runs. Hopefully see some progress and improvement on last time!

16 miler and stiff knees

I ran this today



It's quite similar to this run except stayed on road for the last part which made it half a mile longer. It was tough going in strong winds today and I felt like I was running well, but ended up with the same pacing as before. Right now I'm stiffer than something that can hardly move.

The facts are: 16.5 miles, 02:24:40 6.8mph @8.48 minute miles. Not sure I can keep that up for another ten miles though

Oxford Canal Run

So yesterday I ran this route and thought it would be a good one. Several problems, for the first few miles I ran like I'd forgotten how. Oh my goodness I was rubbish. Shoelaces, coat, drink, toilet stop - sort it out!! Second problem was that in many places, the ground was way more uneven than I expected and was wet, muddy, slippy and hard going. Where there was gravel and grading it was beautiful good going. Thirdly, I stopped at various places because I didn't know where I was, fourthly I chafed pretty badly and I need to sort that problem out ASAP. I wore the same shorts as I ran the marathon in last year but for the last two runs I've rubbed my legs raw. Change is needed. 26.2 miles is painful enough without me self-harming. All in all not my greatest. Scenery was beautiful though

18.14 miles in 03:15:52 - 10.48 minute miles at 5.6 mph. Rubbish.

Round the Lakes 20

So yesterday, with friends Duncan and Ian, I ran a 20 mile race at Rhayader. A well organised race and the scenery was just stunning by my goodness the hills were hard going. You can find a map and results here.

I chafed something chronic so need to sort that out, plus began to struggle with cramp from about 15 miles and the last mile my right calf muscle was twitching like it had a life of its own. It really hurt. I think I dehydrated, so I think I may run the London with my camelbak.
On the plus side I've have had no recurrence of the foot injury so I think that's all cleared up now and I'll resume mid-week training this week.

Anyway, I was pleased with a time of 3:13:04 for the 20 miles, which was 9.39 minute miles and 6.22mph. That's a bit slower than I need to get 4 hours but a few things could change it for me. One, London doesn't have any hills, two it has more drinks and I can take on more fluid, three I'll sort out the chafing and four 20 miles here was probably good for 22 in London. So while I was probably 10 minute mileing at the end even I managed that for another 4 miles then I'd come in around 3:50 something.

Somewhat depressing to note I finished 290th out of 395 runners. I'd like to aim for top half.

Long run improvement

So not quite a year ago I did this 19.22 mile route, a mix of off-road by the river and road, it took me 3:25:52 at 10:40 minute miles and 5.6mph. And that was my only run close to 20 miles before doing the London marathon and dying around mile 21.

This time around I'm determined to get more of these long runs in so I'm much better prepared come marathon day in about 6 weeks time. So I repeated the route so I've got a direct comparison of progress from last year. However going into it I was still concerned about my right foot and the pain in the mid-sole and I felt it all the way around. I had various points where I could cut my run short if I needed to. I was able to get all the way around, but after ten days of enforced rest and not being brilliantly prepared this morning with food or hydration, I was a bit worried.

I shouldn't have been though with a time of 02:59:49 at 9:24 minute miles and 6.4mph, I was (and still am) really pleased. That's a massive improvement and gives me hope for around 4hours and not the 4:47 of last year.

Here's the route again:

 

Plantar Fasciitis

So a couple of weeks ago I ran a good 16.2 miles, really pleased with the effort and the sustained pace. The next day though my right foot was sore and I was limping. I ran Wednesday but probably shouldn't. Scared myself Saturday thinking it could be plantar fasciitis which just has a horrible recovery time.

I've been putting my foot on hot water bottles and resting and it feels OK. Haven't run at all for a week though. I'll put it to the test on Saturday with a long run.

Pleased with my latest long run

After nearly two weeks since my last long run (enforced by a dodgy stomach), I was pleased with today's effort. 16.19 miles in 2:21:51. That works out at 08:48 minute miles and 6.9 miles per hour. Plus miles 11-12 include a long uphill and between 13-14 miles it was really muddy and hard to be quick and upright! I was really pleased that I finished the second half strongly again and at the same pace as the first half. That shows some improvement.

By comparison my last long run of 13.36 miles was also run at 08.41 minute miles and 6.9mph so nearly three miles further at the same pace. So at that pace I'm looking at a 03:50 marathon, which would be an improvement by an hour! Only have to keep that pace up for another 8 miles though!

Here's the route:

New Long Run

I did this run today. 13.36 miles in 1 hr 56' 45. 8.41 minute miles or 6.9 mph. Felt ok.

Long run (16/01/2010)

I ran this today, took it steady and wanted to spend about 1hr30 on my feet, in the end it was 1'41, so probably a bit too steady!

11.47 miles in 1'41'39. 8'54 minute miles and 6.8 miles per hour

Another 9 miles

Managed to get another decent run in today. It was a slight deviation of this route because of the explosion in Shrewsbury at the weekend.

Friday's run was 9.46 miles covered in 1:18:23 at 8.18 minute miles at 7.2 mph
Monday's was 9.63 miles covered in 1:23:17 at 8.34 minute miles at 6.9 mph

In my defence, today was busier traffic wise, slightly longer as I did a detour, colder, and was my third 10 mile run in a week (I ran with the club on the 29th over the highest peak in Shropshire). So take all that into account and I'm pretty pleased.

First run of the decade

So I'm in the London Marathon for 2010. Good news. Got to start picking up the miles though. So my first run of the new decade was this one: 9.46 miles in 1hr 18'23 doing 8.18 minute miles and around 7.2 miles per hour. Be nice if I could keep that up for 26.2 miles. But I can't. At least not now.