Running for Fitness

New Start: : New Me

2009-03-25T09:31:00.002Z

This is me logging exactly what I eat and exercise in order to succeed.

25/03/09 14st 11

2009-02-16T09:37:00.002Z

Just about to overtake a lady in the last 300m of a 12.22 mile trail race in radcliffe. tough slog. overall placed 42/220.

Half Trog

2009-02-09T10:13:00.004Z

9m 1500ft

Went to this race with my brother on 7/2/09, in Wadsworth, Hebden Bridge.The conditions were very dangerous, black ice, and thick snow cover. Had my kit bag, and got away without having to have it checked.
The race started with a track up an icy path, and then went on to the moorlands. A steady incline for some time and I kept it nice and easy to avoid early burnout.
I felt like I was running well until we came to the first descent where unfortunately I lost my shoe. It was stuck in the ice a few steps behind me and the only way of gettimg it back on was to untie the iced laces. Knightmare, as a consequence about 5 people overtook me, and I lost valuable time. Next came a fun section where we had to go down a hill - the only way possible being on our bums!

Next came a huge ascent which was zapping, and this lead onto about a mile stretch of open fens with feet of snow. This is were I felt very strong and kept running the whole way, kind of motivating as I felt very strong.

Had a gel after about an hour, and felt really good, was catching a group of about 8 but then went the wrong way down a hill and as a consequence lost about another 10 mins. Would have knocked about 10 mins off otherwise.

Last hill was a bugger but was ok as I knew the chasing group were not as fit as me as I had overtook them all. Stu pulled me up the final road hill. and came home in 2:01 in 21st position. Stu was 5th in 1:34.

Marathon training so far

2009-01-19T15:37:00.000Z

The marathon training is going well. Long run is now up to 18.2 so happy with that. The only thing I have found is that the stamina training has kind of compromised my speed. I have found it hard to go as quick (whether this is down to insufficicent rest I dont know).
Weight is still a little struggle though, not finding it easy to remain on track. I am not overendulging really but could do with resisiting the tempatation a little more. Need more sleep too as finding it very tiring as been going out before 6am with Lee. Anyhow trying to remain consistent so I wil lsee how it goes.

Run Liverpool Asics 10k

2008-10-06T11:05:00.003+01:00

Just this minute got back from the race, and it certainly was an experience. My friend and I arrived at the venue with about an hour to spare so we sat in the car for a while and chilled out. With about 30 miutes to go we decided that we would go out to warm up.....yet our plan was interruptedunexpectedly.

A lady who was running at the side of the parked cars, was hit by a car and she flew into our car. We had to remain there, as she was laid down in our car, until ambulance arrived. With about 10 miutes to go we managed to warm up.

We started at the front, about 5 lines back with the elite runners so to get a good start as there were about 3000 runners.

Mile 1: 6:08. This felt pretty hardwork actually and I knew that I wasnt going to have a good race.
Mile 2: 6:13. I knew now that my past week race and my hard track sessions had tired my legs and I was at this stage actually considering slowing to a trot, and just getting round.
Mile 3. 6:46. This was a really tough mile for me, and I was disappointed with the split as my legs simply just would not go any faster.
Mile 4. 6:25. Upped the Tempo a little and managed to do a decent mile, and still overally at sub 40 pace.
Mile 5. 6:14. I pulled a fast mile out of the bag, being spurred along by another racer.
Mile 6. 6:38. Very hard mile and legs were practically not moving. Still I knew that the finish was near.
0.36 miles. 6:12 pace.

Dejected as I crossed the line in 40:40. The course according to my Garmin and a few others measuring long, so didnt go under 40. Still, with hindsight I knew my legs were knackered from hard training. Simply put, I am not able to perform to my best with two 10ks back to back.

I am having a week off racing this week, doing plenty of slow MAF miles to help a little with my stamina ready for a race in 2 weeks again. Will post offical positioning etc when results are out.

Run Preston 10k

2008-09-29T16:48:00.001+01:00

Arrived at the venue at 9:30 am. Race scheduled to start at 10am. I did my usual warming up, just about half a mile easy wuth some strides thrown in, and then was good to go.

This was a GP race and so was a huge crowd. Officials on Tannoys got out attention, some XXX runners in all, stating that there wer 3 Race Pens. One for the sub 37ers, one for the sub 42ers, and then the rest.

I was not beating around the bush and jumped in the sub 37ers pen. I was at the front at the starting lineup with some elite athletes, I didnt want to get 'caught up in traffic' so I figured this was a good decision. Also what with the initial euphoria at the start of any race, 37 pace would be a result for the first X metres, so I was ok.

One note is that I forgot my garmin, luckily my friend lent me his, as he was not going for a sub 40, but I was. I find it helps me know where I am.

OK, the mayor was introduced as the official starter and on the sound of a gun we shot off. I wanted to cover my first mile in around 6min/mile pace. After about 200m I glanced at my watch to track my pace. It read: 6:40 pace. I was gutted and thought that it was going to be a struggle to go sub 40 today.

(Liitle did I now until talking to my friend who lent me the watch after the race, that it takes time to register the pace. ) This was indeed evident as I covered the first mile in 5:43, and this was me consciously holding back as I didnt want to 'blow up' early.

I was especially happy with this first mile as it covered some hills too, and they were at least out of the way, and I still felt comfortable. Mile 2 involved some park paths and a nice steep descent. My arms windmilled to keep my balance and I still felt good and covered it in 6:12.

The early fast pace showed as mile 3 and 4 were covered in 6:23 and 6:38. My average pace on my garmin still showed about 6:15 so I knew that if I could hold it together I would go sub 40.

I met with a fellow club runner in mile 5 and we pulled eachother along and it was covered in 6:23. My breathing at this stage was becoming quite laboured, but I kept thinking, as long as I can still breathe I ought to be able to sustain the pace!

Mile 6 was a toughy,I covered it in 6:31. Towards the end of it we had to 'climb' the same hill I flew down in mile 2. This was very tough. Back on the road now, out of the park, and my garmin clocked that I covered the last 0.4 miles in 5:01 PACE. My brother who had finsihed some 4minutes before me was cheering for me as I entered the final 400m. I felt like I had nothing left to give but his cries of encouragement pulled me through in speedily fashion. As it was a GP race there was a massive crowd watching and all the cheering helped me through. I could see the official timer over the finish line ticking away, with about 200m left it read 39:23 - I absolutely blasted down the straight and crossed in an offical time of 39:50, placing 42nd out of 622!!!!!

I am racing again next Sun, Asics Liverpook 10k, going to push for a faster time, though I will be pleased just to go sub 40 again, never gonna look back again! Comments please.

Chorley 4 PB

2008-07-02T22:25:00.004+01:00

After a lot of persuasion from friends, I decided to do the local 4miler, done it a few times before, though didn't feel especially good beforehand. Niggling achilles and a little tired.

It didn't help that we arrived and registered with 5 minutes to spare before the start of the race. No time for a warm up! Anyway, I have done this race 3 times before, and my last time I did it, 2 months ago, I was flying and did it in 24:56. I was going for 26 this time.

Mile 1: Felt ok, though not as good as the last time, kind of got dragged along at a pace that felt comfortable though, I thought may make my following miles a little more testing. Mile 1 was completed in 6:13.

Mile 2: Still felt relatively fresh and settled in behind a guy who seemed quite strong. I finally got level with him and said to him, "come on ,lets help eachother up this hill." I remember that at this moment it seemed to come a little personal battle, the pace increased, and we soon mounted the hill. I then took on the pace and overtook him, (vest, 18-), and that was the last I saw of him: see pic below, (me in 331). Mile 2: 6:08.

Mile 3: Now I began to feel the pain, and I rmeember hearing people from the side of the road, shouting to other runners, to "dig in". I took this advice, and worked hard to sustain this pace, as I thought that if I could I would be on for a PB. Mile 3 was hard but good for me psychologically, as I remember overtaking a lot of people, some of whom I have never quite beat. Mile 3 was completed in 6:08.

Mile 4: I knew now that it had all boiled down to this last mile, and I really wanted to be able to sustain my current pace, and end up with a great time. I really dug in and tried to up the pace, I dont know how but I pulle dit off, and completed the last mile in 5:56. I cant believe I was able to go sub 6.
Below is a pic of me finishing, and I must mention I felt like I was about to die!

I worked extremely hard for this finish, and finished in 24:24. 6:06 pace, I was thrilled to bits, comments please are very welcome.

Latest MAF Results

2008-06-12T21:53:00.001+01:00

Just thought I would share my recent findings with you guys. At the beginning of the year, I did MAF training for 6 weeks, and my best MAF result was an average pace of 7:47 per mile, over 4 miles.

After I finished this I did a 5k race(first bit more or less of speed work for me in 7 weeks) and I PR'd from 21:13 to 18:57.

I have just started my base building again, and I am at the end of week 2. I decided to do another MAF test, in fact I did one yesterday, on a flat canal, and these were my findings:

Mile 1 7:36
Mile 2 7:38
Mile 3 7:40
Mile 4 7:22
This averaged out at 7:34 pace. Stayed under MAF by 2 beats

Today I did another MAF for the hell of it, and here were my findings:

Mile 1 7:35
Mile 2 7:06 downhill
Mile 3 8:00 uphill
Mile 4 7:33

Average pace again 7:34. Undr MAF by 2 beats

Just thought I would share this with you guys, as I am well impressed and only in week 2, and already 13 seconds per mile in my MAF test ahead of my previous phase. Should be flying hopefully when I go back to racing in time.

Maffetone Phase 2

2008-05-31T15:34:00.003+01:00

Over the last few months I have done 3 races and have PB'd in them all, Unfortunately towards the end I was getting niggling pains in achilles and hip. Before hand I would have carried on through it and got injured. This time I have taken a week off and have just got back from a 15 mile run doing Maffetone Phase 2. I was very succesful with this plan last time, and so I am going to stick to it again religiously to get the base building and stamina back up to where it ought to be which I know will benefit me greatly after the hols when I think about racing agan, in August.

Astley Park 5k

2008-05-16T20:31:00.001+01:00

Just got back from my 5k x country race, and though I didint break 20 (20:20) I am well happy cos it was very tough. Undulating country and trails and bridhes to negotiate etc. A nasty sting in the tail, steady ascent at the end for 400m.
Good result in all. Not got the official results, though placed about 32 out of approx 180

chorley 4 pb

2008-05-07T22:32:00.000+01:00

Just completed another race, 4 mile road race, which I did last year in 27:22. I expected to knock a little off it this time.
I set off at a reserved pace, holding back purposely in order to save myself for the miles to come. The first mile was very easy, almost effortless, as I didnt push the pace whatsoever, and completed it in 6:23.
Others around me were breathing heavy already and this gave me the confidence I needed, and reassurance that I had gone out at a good proper pace. Mile 2 was a little quicker at 6:13, and still I felt extremely fit and 'flying'
Going into mile 3, I realised I was stronger than those around me and so I started picking people off, what a great feeling this was to over take people. There were quite a few people that I really wanted to beat from local running clubs, and I could see them ahead. Mile 3: 6:05. In the last mile I decided to push the pace, and I overtook loads more people: including all the people I so wanted to beat. With about 100 metres to go I wasfeeling the pain, but pushed hard to the finish and clocked a final mile of 6:07.
My overall official chip time was 24:56 but my garmin clocked 24:58 for 4.04 miles. That is 6:11 miling. Last year I averaged in the same race (actually 10 months ago) 6:50 mile pace.
This is great news for me and gives me so much confidence for up and coming races. I placed 41st out of 159. Here are the results for those of you that are interested.
http://www.race-results.co.uk/results/2008/chorley1.htm

I think you can see that this attracts some speedy runners, and I am so happy with my result. Hopefully soon (my next goal) I will go sub 6 average. Comments welcome please.

My 10k PB: Scarecorw in Lancaster

2008-04-26T17:00:00.002+01:00

Well, I think a lot of you know just how nervous I was going into this race as I have had my ups and downs lately with injuries. I was not sure what to expect in terms of time. I just planned on going out, keeping my head down and not pushing too much.
The 10k was on the road, and I can tell you, it was the hilliest course I have ever run. At 3k, we hit a hill that was extremely steep and just kept going on. In fact it went on for about 1.3 kms. It was hard but I dug in and shortened my stride and got to the top.
After that the whole race was undulating, yet the relieving downhills by no way compensated for the very steep ascents. It was damn tough. Here are my splits: but firstly let me tell you that I was intending, judging on form and expectation to average 7m/mile pace.

Mile 1: 6:29. I actually intended to do this mile in 6:45, so this was not too bad. In fact, the first half was covered in a rather over eager 2:50, and so I thought, I had better slow down.

Mile 2: 7:15. This was the mile whic had the massive hill, so in hindsight this was a good mile, and it brought my average pace back towards 7m/mile pace which I anticipated

Mile 3: 6:42. This was me recovering from the hard hill with some welcomed descents, along with some not so welcome ascents. Really bumpy, up and down. I passed 5k in about 21.

Mile 4: 6:45. Consistant with the pace, and was way ahead of my garmin race partner, but I started to feel the pain here, thinking I could not keep this pace up. Still more hills.

Mile 5: 6:25. A quick mile, pulled along by a guy in front of me who I caught, and kept with.

Mile 6: 6:31. Again a quick mile with the euphoria of getting close to home. Maximum lactate and increased breathing to the max.

Last 0.2 done in sub 6 pace, to a sprint finish taking on the guy I caught and beating him by 11 seconds.

I finished in 41:29 over a very hard course, placing 18 out of 110 and got a PR by 1 minute. This gives me so much confidence thinking that the elusive sub 40 is definitely attainable in 2008 on a fast course.

Comments always welcome.

Out with my Bro!

2008-04-20T08:17:00.001+01:00

Since being out for what seemed forever with injury I have been steadily upping my miles. I have also been going out with a few friends who want to get into running. The thing is, whilst running with them I have rediscovered how enjoyable running can be as when I go with them it is at a very slow and comfortable pace. This all changed yesterday when I went out with my brother who is very fit.
We set out at a fast pace (for me) and I ended up doing a 5k TT. I did it in 20:02. I was happy seeing as though I have been injured and I didnt expect to get this close to 20 mins.
We ended up doing 7 miles in total at 7 in mile pace.
The thing is it really helped running with him as he was always ahead of me and he pushed me to go faster and faster. Do you guys run with others who are faster? My last mile of the initial 5k was 5:55, and I recall my bro just running past me and way beyond me at a comfortable pace. Unbelievable, but it made me push harder.
He said to me literally,

"You need to push yourself more often. Stop being a pussy" Get some balls and run hard until you are dying on your hard days!"

Do you guys agree with this? I want to ultimately break 40 mins for 10k, and I dont thik I am going to do it on just log slow miles. Should I do a session so intense with my bro once a week?What are your thoughts and personal experiences of running with faster others?

Intervals getting quicker.

2008-01-30T08:40:00.000Z

I believe that a great impact on my improved speed lately is the Interval sessions that I do at the local track. Be interesting to post your interval sessions and paces etc. Also include your tempo workouts.

Tues 15th Jan 2008
800 Repeats - 8 x 800s with 1 minute recovery.
I averaged over the 800s 2:53 - 5:46 mile pace.

Wed 16th Jan 2008 - 5K TT: 18:57 - 6:06 mile pace.

Thurs 17th Jan 2008

Tempo Mile Reps - One mile at a fast pace, with 2 minute rest - early full recovery x 5
I did them all round 6:27 pace, though the last one I did in 5:55

Tues 29th Jan 2008

2:30 reverse - run out for 2:30 and on the whistle run back-this is all about pacing yourself so you dont go out too fast, but likewise you want to be crossing the line back when he is counting down to end the 3 minutes interval. 1 minute rest in between x 6.

1:5:49pace
2:5:33pace
3:5:43pace
4:5:45pace
5:5:38pace
6:5:22pace

maximum pace was 3:58 m/mile This averags out at 0.87miles per interval.

Looking at the Mcmillan calculator as I go, I like to see what kind of training zone I fall into. I was initially going off a 10k time of 40mins, and I was pretty much similar to the recommended paces for it.
Now, after last nights session I have looked at the Mcmillan calc and put in my recent 5k time, and I am quicker than the results of that, so gettig faster indeed.

With this session it looks as though I fall in the training zone of about 18minute 5k/37:24 10k (definitely should be able to go sub 40.)

5K PB

2008-01-23T20:18:00.001Z

I have just got to share this with you guys, as I feel on top of the world, no exaggeration.
For a while I have been thinking about if I could go sub 20 for the 5k, and tonight, I (foolishly, after a very hard track session last night), set out and had a go at it. So it was not an official race, it was a time trial on my own with my garmin.In actual fact I stepped out of the door with the intention of just going by feel, and to my suprise without even pushing it I did the first mile in 6:30.It was then I thought, well to run a 5k sub 20 I need to run at 6:27 pace, so it was only at this time that I decided to try for the 5k PR.Mile 2 was covered in 5:50. It was fast, too fast I thought, as I though that I was not going to be able to sustain the pace for the rest of the route. Mile 3 felt a lot slower, as I was tiring, breathig was laboured, yet more controlled. I was focusing on breathing from my diaphragm, and it helped. The last part of the 5k was uphill, and I gave it my all, and covered it in 37 seconds, very quick.
I clocked my Garmin and screamed to myself, as it read 18:57!!!!!!
That is 63 seconds under my 2008 goal!
I have finally got it, and it want even a race, and I did it on the back of a really hard track session. I am not saying that if I was fresher I may have done better, or even in a race, but I would think it would be a bit quicker.
Ayhow, who cares, I have done it, and I am over the moon. Whats next??? Sub 18? God, I dont think I will be able to do that!
Please leave f/b. Thanks guys.

Hard Track session

2008-01-22T23:15:00.001Z

here is what we did tonight at the track:

2x300m
2x400m
2x600m
2x400m
2x300m
In between each rep was a 1 minute rest
Overall average was 5:05 per mile, with mile splits of:

1-5:12
2-5:11
0.58-2:42(4:41 pace)

I worked hard, and felt strong. There are 2 groups at the track, one for average runners like myelf, and one for the top runners, they do extra each set. In my group I lead for most of the intervals which suprised me. Really gives you a confidence boost, and I got a lot of praise off coach. Also noticed that the sub 40 10kers were quite a few seconds behind me each interval, so that is good too.

A New Year: New Goals

2008-01-21T15:10:00.000Z

Well, my aims for this year are sub 40 for the 10K, and sub 19 for the 5k.
I have just finished my 8 week long MAF training peaking at 70miles.

Now I am doing track workout on Tues, Tempo on Thurs, either alone or with CH.Hill work Sat.

I am trying to develop my strength and speed now and have cut down the mileage to get me sub 40.

When I am ready I will test myself.
Recent workouts have been.
8x1:30 reverse, averaging 5:47m/pace at track
Treadmill: 4x1mile at 15km 1mile at 16/17km, with a recovery
Treadmill: 8km in 34:28 - 6:57 pace.

abs

2007-10-01T00:07:00.001+01:00

key abs

Current VDOT according to 2mile of 10k PB

2007-09-19T22:15:00.001+01:00

10k PB

2007-09-19T22:02:00.003+01:00

Hey guys, I just had to share with you my run tonight, as I am so happy. I started out from my house on a usual route, and went out a little faster than my normal warm up pace. I felt good, and the pace was getting a little faster, so I thought what the hell, lets go or a good 10K time. My previous 10k PR was 46:15, this was on a x country course. Today I came away with a road time of "42:32. I was well chuffed, and couldn't have worked any harder towards the end. I cant stop thinking that I should have gone out a little faster, but hey it would only have compromised my pace later on. Here are some stats you guys ma want to look at.

In an actual race I should be a little quicker I would hope, looking a the last 3.1 miles too, it works out at just over 20 minutes by a few seconds for the 5k.20:03, so I know I can break that too hopefully.

Please comments welcome.

Nab to Brinscall

2007-09-14T23:41:00.000+01:00

Up Nab, over the top, past waterman's cottage, and over through white Coppice, through Pine Woods, and into Brincall. Through Higher Wheelton, and Home.

Forced to reduce my running time.

2007-09-14T11:34:00.000+01:00

I never thought the day would come, but my partner is not happy with all the running that I am currently doing, so I am cutting the running down to 3 times a week. Gonna be hard, and will probably lose my gains, but will have to see how it goes. Family comes first. I will be making sure that the 3 workouts I do are quality, 1 track session, 1 long, and 1 fast 10k or so. See how it goes. I may have to get a couple in during my lunch breaks.

Great Hill to Darwen Tower

2007-09-10T19:22:00.000+01:00

Race Speed to Distance

2007-09-07T12:59:00.001+01:00

Tempo and Easy progress

2007-09-07T12:26:00.000+01:00

Interesting progress since beginning:

First outing with Chorley Harriers

2007-09-07T11:09:00.001+01:00

Last night I decided to join Chorley Harriers to go for a run. We met at the Cricket Club, and I was a little apprehensive, regarding pace of the groups etc. I initially went in the ‘plodders’ group, and was collared by a guy who said that I should be in the other group. He said that ‘I would get cold’ in that group.

We went up Brown Street, and headed up the Nab, interesting as it took me across a few new places which I wasn’t aware of. I was pretty much at the front most of the time. I enjoyed it, especially on the way back when we gave it some down the Nab and into Chorley Town.
It was great seeing all Chorley lit up from above too. Really enjoyed it and will be going there regularly.

MAF Test

2007-08-31T18:54:00.000+01:00

Following advice from a thread at www.runningahead.com, I am going to make sure that my easy runs are run at MAF, so I have just got back from my first run. 0.5 mile warm uo and down and 4 mile at MAF, which I am taking as 150bpm.
I could not believe how easy it is to push up the heart rate. It became a little difficult to run at around 150bpm as as i went on, my pace had to slow down. This was strange, as after mile 1 I felt warmed up, yet this meant that my HR was elevated more. Anyhow I am going to keep a log of this, love it.
Here are my findings:

mile 1 - 8:39
mile 2 - 8:51
mile3 - 9:11
mile 4 - 9:32

I could not believe how easy it is to push up the heart rate. It became a little difficult to run at around 150bpm as as i went on, my pace had to slow down. This was strange, as after mile 1 I felt warmed up, yet this meant that my HR was elevated more. Anyhow I am going to keep a log of this, love it.

Mitochondria

2007-08-31T10:17:00.001+01:00

In other words, a rat training at about 70 to 75% VO2max could upgrade cytochrome c by expanding workout duration from 30 to 60 minutes - but not by increasing workouts from 60 to 90 minutes. This was true at all intensities studied by Dudley - and also with all three muscle fibre types. Progressing beyond about 60 minutes per workout simply didn't have much value when it came to the mitochondria.The faster you train, the betterHowever, Dudley's most interesting findings were those related to intensity of training. The Syracuse researcher was able to show that in fast-twitch muscle fibres, just 10 minutes of fast running (at close to 100% VO2max) per day was enough to roughly triple cytochrome c concentrations over an eight-week period. In contrast, running for 27 minutes at 85% VO2max daily only hoisted cytochrome c by 80 per cent, while 60 to 90 minutes at 70 to 75% VO2max nudged cytochrome c upward by just 74 per cent. So much for the theory that intense exercise can hurt mitochondria.In intermediate muscle cells (those which are roughly half-way between fast twitch and slow twitch), a similar potency of intensity was detected. For example, just 10 minutes of fast running per day fattened cytochrome c as much as 27 minutes daily at 85% VO2max or 60 to 90 minutes at 70 to 75% VO2max. One can only think that a slightly greater amount of fast running would have given speed a definite mitochondrial edge over longer-duration exertions.When it came to the slow twitch cells, however, the results were a bit different. As mentioned, running more than 60 minutes per workout had no positive effect at all on cytochrome c expansion. The best strategy for slow-twitch, cytochrome-c uplifting turned out to be running about 60 minutes per workout at 70 to 75% VO2max (or around 80 to 84 per cent of max heart rate), which hoisted cytochrome c by approximately 40 per cent. Gamboling along for 27 minutes at 85% VO2max was not far behind, producing a 28-per cent upturn. Fast running at close to 100% VO2max lifted slow twitch cytochrome c by around 10 per cent, a comparatively small gain but one that is not too surprising, given the fact that slow twitch fibres tend to be relied on less heavily than fast twitch cells during fast running. Not to belabour the point, but a 10-per cent increase is not consistent with the idea that fast training is 'hard' on the mitochondria in slow twitch muscles.And, let's face it, a 10-per cent gain in the slow twitch fibres for 10 minutes of fast running represents an improvement of about 1 per cent per minute. In comparison, running at 85% VO2max lifted cytochrome c in slow-twitch fibres by the same 1-per cent per minute rate, and chugging along at 70 to 75% improved the mitochondria by just 40/60 or 2/3 of a per cent per minute. Again, one has to think that larger amounts of fast running would have pushed the mitochondrial gains toward those observed with slower running.So what's the bottom line? As Dudley and his colleagues put it, an increase in the intensity of training brings about the greatest adaptive response in the mitochondria. Expressing the crucial importance of intensity another way, Dudley and co-workers said, 'For the same adaptive response, the length of daily exercise necessary to bring about the change becomes less as the intensity of exercise is increased.' In other words, 10 to 15 minutes of running at 5-K pace in a workout can do much more for you than running for 60 to 90 minutes at slower intensities.Realistically, of course, it's difficult to train fast every day, so almost every athlete ends up with a balance of training, with some days hard and some easy. It's nice to know, however, that to significantly upgrade your muscle-cells' mitochondria, and therefore your VO2max and average racing and training speeds, you don't have to spend hour after hour trudging along. Upswings in your training speed are generally more productive than big upturns in total mileage. Gradual increases in your training intensity - even adding just a few minutes of faster working each day - can pay off with big muscle adaptations and excellent new PBs for you!

At the Track

2007-08-28T21:36:00.000+01:00

Went to the track tonight with a little reluctance, as I was still feeling it from the fell race on Sat. However, I ran well - did 16x300m at 5:05 mile pace - a vast improvement on my previous session of the same. Overall pleased, as my tired legs seem to have gone too. An easy 5/6 tomorrow is what I plan to do then a day off Thurs perhaps. Really beginning to take the training serious now with every session having an objective.

First Fell Race

2007-08-25T23:30:00.000+01:00

The last 2 weeks leading up to the race have been really nerve racking for me, today the day arrived. I prepared well: peanut butter on toast, 7:30am. porridge with banana 11am, then a banana and Powerade before the race.

The race in question is an annual one in Chipping, near Preston, England. According to my garmin 305, it worked out at over 8.5 miles, and 2500ft ascent.

The whole concept of fell running to me was new, and I was really nervous, though my brother (who is an avid fell runner talked me into it).

We arrived at Chipping about an hour before the race was due to start. It was a kind of an agricultural show being held there, as well as the race.

At 2:40pm we were all summoned to the start. We were in the middle of a field which was metal gates off from the public, incidentally there were hundreds of people all leaning over with anticipation waiting for us to start. This did not help with the nerves as I have never been in a race with such a high profile. (All my races to now have been on the road or country with only a few watchers).

Anyhow, sorry if I am boring you. I was there, in the pack with my new fell running shoes on, my shorts, vest, and hip bag, with a couple of gels in. When we set off, I just kept it in my head that this was all new to me, and that I would just intend to get around the course, and not worry about time or anyone else. It proved difficult from the start as we hit about 1.5 miles of gradually ascending fields, a little boggy, and which tested my ankle strength.

I was then faced with total intimidation as I saw the first climb. It looked as though it went on forever. I just kept my head down and plodded up it, the sheer incline rendered it impossible to run up. It seemed relentless, and went on for ages. In fact it was 0.4 of a mile in distance to the summit, and it ascended by 565ft-sheer hell.

On the way up the lactic was so intense, it felt like my calves were going to blow up. I found that when on top with some open space to stretch out the legs, I made tracks pretty well. Next there was some wicked descent which I enjoyed, but all the same it was hard, because it is at these stages I thought I need to turn on the speed a little to make up for the hills. There is a serious danger in running down these rocky, slippy, hills, but I thought what the hell, and went all out, I actually overtook 3 people on my descent, and then it was time for a monster climb again:This one was more gradual but a killer all the same, 1.3 mile with an ascent of 825ft.

After this it felt like I was literally on the top of the world. The clouds were below my feet, the wind was biting and the visibility was becoming worse. I still had 2 runners in the distance there to guide me. I managed to keep them in my sights, pushing myself harder and harder over the precarious, perilous terrain.

There were many more hills to contend with but I will spare the detail. Towards the end we had just downhill to go, and this tested my legs to the max - constant breaking really tested my quads, and it was quite difficult trying to get down the steep drop as fast as I wanted without running great risks. It was 0.4 mile descent of 650ft. At the end my legs returned to power as we hit the road, and then the fields for the final mile. I did the final mile in just over 7 mins, and ended with a sprint finish into the crowd of spectators.

I even got a pat on the back from one of the officials, saying "great finish". The results are not in yet, and so my time is a little hazy as I forgot to stop my garmin, but I know I came in 37th out of a field of about 73, so I was really happy with that.

Spoke to my brother and he thinks he was 9th, so well done to him! Now it was time for a well deserved burger.........only joking.....I settled for a bottle of water and a flapjack. Got changed and headed home. I am sat here now typing this very sore, but hell it was worth it.

I will definitely be hitting the fells more often, - hope you liked my report. Comments welcome.

hard Interval

2007-08-06T12:01:00.000+01:00

I have stepped up my interval again. On Sun I did 14x400m with 1 minute gap averaging 1:30.5 pace. Happy with that. Glad to have done the session, left me feeling tired, but great. Will try 16 of them next week.

Longest Run to Date

2007-08-04T21:49:00.000+01:00

Today, primarily with the guilt of last nights takeaway I decided to do a long run, in fact on completion it came to 16.21 miles - my longest to date, and I think that I am going to do this length of run every 2 weeks, increasing to a maximum of 22 miles or so. I felt surprisingly good after it, kept a nice easy pace of 8:09 m/mile.

Goal?

2007-08-02T15:24:00.000+01:00

Tonight I go to get weighed and hopefully I will be at goal weight, fingers crossed. I have been working hard, and seriously cutting back the calories as well as doing a lot more running. If I don't get their this week I should be their by next week.

Update-I got to my goal weight, now I am 13st6. Whoooohay

Speed Work

2007-07-31T17:35:00.000+01:00

I have started to incorporate speedwork into my trianing, two sessions a week with 48-60 hours rest between. For one of the sessions I am working on speed and the other on tempo and endurance. One of the sessions is shorter reps of 100,200,300 or 400m with 60 seconds rest, and the other is starting at 1000m intervals. These workouts are run at my current vdot level (47). I have the intention of incresing the amount of intervals/distance over time.

31/07/07 I did the following: 10 min warm up, 6x200m 40 sec, 3 mile fat run hilly, 6x100m 20 sec - finished feeling tired but not all out. Enjoyable but hard.

Long Run Home

2007-07-28T12:17:00.000+01:00

There is nothing better than letting all your weekly built up stresses out on a run, especially when I decided to run away from work to home yesterday. I took my stuff with me to work and then headed off home down the long and winding Chorley New Road. It is a bit mind numbing as there is nothing much to look at so it hard to keep concentration levels up. What was supposed to be a long run turned into quite a good 15km run, my PB, and I didn't push half as hard as when I went for it last time.

I am still pushing for the last 3 pounds to reach my Weight Watchers Goal, so foolishly went home and had a bowl of cereal for my tea. I ended my night with my first go at an hour of Yoga and felt it the next day.

Mile PB

2007-07-26T09:59:00.000+01:00

I went to the Leisure Centre this morning with the intention of swimming a good few lengths before work. This wasn’t easy as there were too many people in the pool, so I decided to go to the gym for a while. I started with a warm up of 7:35 on the treadmill, then had a minute rest, and then went on it again with the aim of getting a PB for the mile: flat out for 5:30 on 16km/h, and then 30 seconds on 17. This gave me a PB of 5:58. I am happy with this, though I am sure I can add a few more seconds to this time for the road.

Easy not always Easy

2007-07-26T00:53:00.000+01:00

I know that in order to get the most out of my running I need to mix up the types of running: easy runs, tempo, fartlek, speed work etc but when it comes to going out easy I just can't do it.
Again tonight, I went out on an apparent easy run which ended just over a minute slower than my PB 5k time. Admittedly I was pushing it and kept consciously thinking, slow down, but I couldn't. It is difficult for me to go at a slower pace, as I feel like it is just too slow. What are your thoughts on easy running?
What has worked for me in the past is going out with a less experienced runner and then I find it easier to go at his desired easy pace.

Stretching

2007-07-25T17:22:00.000+01:00

Realising the importance of stretching pre and post exercise, I now ensure I do it fully. I had a bad ITB injury near the beginning of the year, and I was off for quite a while. It didn't do much for my state of mind, left me feeling anxious and angry. I visited the physio a few times and got back on track. I am thinking of taking up Pilates, or Yoga to improve flexibility and core strength. I now also run with Orthotics in and ensure that I regularly change my trainers. I have also started to mix up the surfaces I run on.

Weigh In

2007-07-25T17:17:00.000+01:00

I am really trying hard now to lose the last bit of weight that I want to shed. I am weighing in at about 13st10 at the moment, and I want to get down to 12st7 for the moment. I have read up and heard that a loss of 3lbs will improve my VDOT by one notch, which will potentially really zip up my race times.

Difficult all the same because I am maintaing my mileage, and doing more intense workouts, yet cutting back drastically on the calories.

I have started to eat smaller meals more often during the day, trying to get 5-6 meals in a day. Started eating nuts too! Hopefully my cutting back on the calories will not make my training too hard, and zap my energy levels, if this happens I will raise them again. All about trial and error at the moment.

Hard Track Session

2007-07-25T15:18:00.000+01:00

I have started reading up on speed work, threshold and vo2 max training, and am keen to incorporate 2 speed sessions in my weekly training.I went to the track as I always do last night, and did the training that the instructor laid out.
Here is what we did:
4 x 600 4 x 400 4 x 300
All where done with a one minute rest between. I did these with maximum effort really (effort which I could sustain over the distance and Intervals). My pace for all these on average was:
600s – 6min/mile400s – 5:40min/mile300s – 5:20min/mile
Hard Work but exhilerating. I am getting faster, as I am catching people now that where well ahead of me when I started. Todays weigh in 194lbs