Update: 2 months of Aerobic Training

[I’ve gone and done it again.  I wrote 90% of this post then never got around to finishing and posting it, so it’s a little out of date but still relevant.  So here it is…]

 

So, I’ve almost managed 2 months of running slowly aerobically.  I’ve done a race.  And I’ve got some good stats to show whether it’s all working or not so far for me.

Review of the Runs

This post covers the time from mid November when I started through to 6th January, over which time I ran 310 miles.  I’ve downloaded some data, doodled some graphs and even made up a new metric which I think may go some way towards quantifying aerobic fitness.

Heart Rate

First, here’s the average heart rate chart for my runs:

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Average Heart Rate

 

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First week (ish) of Maffetone (ish) Running

(I started writing this post in mid November, but never quite finished it.  I’ll write another post shortly on my experience to date (January 2015) shortly, but for now, here’s the original post…)

Last Tuesday, I started running with an approximation of the Maffetone method.  I wanted to write a short post about what I’m doing, why, and my thoughts from the first week or so.

Why

Over the past year, for several reasons I’ve come to the realisation that walking is a really good exercise – both on it’s own and as a benefit for endurance running.  It’s a solely aerobic activity, and it’s something you’re likely to do at least a bit of during an ultra so it’s worth getting good at it.  Think about it like this – suppose you’re doing a 100 miler and you walk 30 miles of it.  If you work on your running and increase your running pace by 1 minute per mile (a good improvement and lot of work for a reasonably well trained runner) you’ll save yourself 70 minutes for the run.  But if you reduce your walking pace from 20 minutes per mile to 15 minutes per mile, you’ll save 150 minutes – over twice as much.  And it’s really not that difficult to do. Continue reading →

Update

Yeah, OK.  I’ve been crap at keeping this up to date.  “I know, I’ll write a blog and it’ll be easy to just put some stuff up occasionally and…”… well, I’ve been rubbish!

The last post was 7th July – a week or so after Endure 24, and it’s now almost the end of November.  So what have I been up to?  Well, I’ll write a few bits below, partly so when I look back at this blog in a few years, when I’m running 100 milers in 16 hours (*hysterical laughter*) I can try and remind myself where I came from… Continue reading →

Argh! My legs are broken!

Well, not really, but it makes a better title than “ooh, that smarts a bit”.

So, one week after running 75 miles at Endure 24 I thought I’d better start some marathon training for the Bournemouth & Poole Marathon in October.  With all the ultra training I’ve been doing for most of the year, I don’t really have any stamina for speed any more.  I can still run at a reasonable pace for a couple of miles but it all goes to pot after that.

I’m not really sure how – as an ultra runner – you train for a marathon.  I’ve sort of made up my own plan which is to add more speed endurance work (25-30 minute tempo reps, hill reps and some moderate intervals), shorten some of the longer runs (bring some 12 milers down to, maybe, 8 miles) and speed them up.  But I also don’t want to lose the distance, so I want to make sure I get a couple of 20-30 mile runs in each month as a slow pace, just to enjoy myself. Continue reading →

Endure 24 – Race Report

I started this blog on 7th August 2013 with this post and the intention of tracking my running progress and thoughts towards the first ultra event I entered – a little 24 hour endurance race called Endure 24.  Back in August last year, the furthest I’d ever run was a marathon, which I’d managed 3 times before slowly 3 times in 1999, 2006 and 2011.  Since starting this blog, I’ve run at least marathon distance over 10 times, run 4 ultras, covered 56 miles in a training run and just this last weekend covered 75 miles in 24 hours.  Not bad for 10 months 🙂

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Endure 24 Flags

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A little 55 mile run…

What?!

I’ve been planning a 12 hour training run for a while, and at the end of last week – with just over 3 weeks to go until Endure 24 – I finally managed to get out and do it.

I spent quite a while beforehand thinking about a route, and settled on a loop that started at Upton Country Park, went up to the Castleman Trailway and followed the path of a disused railway track to Upton, then down and back into the country park and round pretty much the whole perimeter.  The loop was 4.3 miles long.

I ran the whole course a week or so beforehand just to check that nothing had changed and all looked good to go, so on Friday of last week I got up at 6am, got myself ready and filled the boot of the car with stuff – mainly food and drink – then set off and parked in the car park of Upton Country Park.  At 07:25, I started running…

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I’ve finally got some Hoka’s

Right, first off I need to explain what’s going on with the blog.  I’ve got a bit behind, and that’s stopped me putting new stuff on because it’s wouldn’t be in chronological order.  And then I woke up and realised that it doesn’t bloody matter!  So, here’s some new stuff, and I’ll fill in the gaps in what I’ve been up to over the last couple of months as time allows.

But today, here, and now, I shall waffle on about my new Clown/Moon/Spice Girl* shoes (* delete as applicable) – Hoka One One Stinson Trail.

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Sporty Spice’s Shoes – Hoka Stinson Trail

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