Monday, 3 July 2017
After a disappointing 100km time at the National Championships in May I entered the Wirral Ultra and I'm glad I did because I did well there.
I won in a time of 4h08m for a distance of 36 miles. Pleased with the pace considering four wee stops (toilet) and other stops to navigate. The best thing was how I felt; strong throughout and was able to pick up the pace.
If anyone is thinking about doing this event then I would definitely recommend recce ing the route beforehand. I did and it helped. I only recced it once and wished I had done it more. Even when I was going the right way I was looking at the map in places to make sure I was on course, this slows you down. The last 8 miles are the hardest to navigate. But don't let this put you off because it's not hard to navigate, it's just that I'm not good at following signs (I run too fast!).
Leading up to the race my diet was ok. Low sugar but, as always, a bit too much cereal. A funny thing is that I ate pizza and chip shop Fish n Chips the day before, but in my defense not a lot.
On race day I had cereal and coffee for breakfast.
On route I stuck to Tailwind mixed in with my water, it worked out well, no stomach problems at all. I was too hydrated which made me wee four times on the run. I was worried about the temperature getting hot but it stayed cool.
I started the race going about 20 seconds per mile too slow for about 13 miles but I had good company and was enjoying the chat. It would have been boring to have run alone all the way and I wasn't really looking for a particular time. Partly why I wanted to do this race was to fall in love with Ultra running again after putting too much pressure on myself at the nationals and it worked. I also just wanted to see if I could do the distance without my hamstrings being weak which they had been in the last couple of races.
I have had the pleasure of having Zach Bitter coaching me this spring and he gave me a great plan between the 100km and the Wirral Ultra. We recognized that my weak hamstrings were probably the result of doing too much MAF (Maximum Aerobic Function) at one pace so Zach had a bit more variety in the last four weeks to give that muscle group a chance to recover. It worked out well.
Friday, 12 May 2017
Me "I'll come home earlier if my heart rate is high"
Dad "but what would you do in a race?"
This was a conversation I had with my Dad just before a long Sunday run. He was a runner in the 80s and a good runner too.
This reply from my Dad made me smile to begin with because I imagined a silly scenario of looking at my heart rate in a race and giving up due to seeing a number on a device. It just wouldn't happen, for me, so I initially thought.
My Dad and I then chatted a bit about it. He didn't have technology in the 80s and in some ways that was an advantage; he knew how to listen to his body. But in other ways it was a disadvantage, e.g. he didn't always know what his body was saying.
I told him about my last race which was 4 miles. I wore my heart rate monitor and my HR was 195+ most of the time. I didn't look at it in the race but had I what would I have done? Probably nothing because the race was short.
What about an Ultra race of 7 hours, should I let my heart rate influence me? I would say yes, but only a little bit. I don't have all the answers but I'm enjoying the lessons.
Thanks for reading. Let me know your thoughts.
Tuesday, 11 April 2017
Check out the above link for Zach's blog post on coaching me.
The training is going well. Still building up the MAF miles. MAF is best explained on Doctor Phil Maffetone's website here:
I'm now up to about 75 miles per week at a MAF effort. I'm hoping to put in two weeks of 80 miles but I'll see how it goes. It's great having Zach to coach me. I've not had a coach before and previously I would have done a lot more slow / recovery miles. That's the beauty of MAF training. It doesn't hammer the body too much and so the "recovery" runs are reduced. I listen to my body and take a recovery run when needed. I like the expression Zach told me for my run yesterday:
"take what the body gives you".
Last weekend I raced a short distance (for an Ultra runner), it was five miles on the road. Considering I hadn't done any interval /speed work I still managed a pace of 5m22s per mile for 5miles. That was a confidence boost because my marathon I did a month ago was a bit slower than I expected (2h37m).
Thank you for reading yet another running blog!
Wednesday, 15 March 2017
Sunday, 26 February 2017
The first thing to say is that the place is completely fenced in so expect to do loops. You can do a 5k without repeating a road. Here's a copy of a map of the place.
Thursday, 23 February 2017
Wednesday, 22 February 2017
As you may know I've been running MAF since Christmas day! So about 2 months. I've stuck with it. No intervals, no tempos, just MAF or slower. The main goal is a 100km in May. I've been very tempted to do 8x800, my favorite interval session, but resisted.
Last weekend I raced a half marathon in 1h13m, my forth fastest time, ever, and I've done 16 of them. I'm pleased with that considering the fact that I have not ran at that pace, 5m33s a mile, since mid December (apart from one 4 mile race).
If the half was my main goal I would have thrown in a couple of tempo runs and I don't think it would have taken many to get a personal best. Hopefully this MAF training will continue to suit me. Next up is a marathon in 3 weeks.Hopefully a PB there because MAF training is better suited to the longer stuff.
Thursday, 26 January 2017
I used some of my hard earned money to have an hour consult with Mega Ultra Cool Runner/Coach Zach Bitter. He’d been giving me a bit of advise anyway on messenger. We discussed Maximum Aerobic Function training.
He really knew his stuff. Amongst other things I’ve made a note below of what I learnt.
In order to work out a more accurate MAF heart rate run 30 minutes all out / race. Then take the last 20 mins and use the average and subtract your age.
Instead of running 70 – 80 miles at MAF less 10 beats pick up the effort and run 40 miles to begin with and try to increase the miles each week. The rest of my mileage can be easy.
In Ryan Hall’s book he talks about the east Aficans. They train similar; easy is easy but their progression runs (MAF) are fast.
If training for a half marathon it will be worth doing a few tempo runs but only if it feels OK. If training for a full marathon then tempos are not necessarily required as the pace will be close enough.