New blog!

Check out my new blog and progress on project ultra at http://www.therunningman-goingultra.blogspot.com/

Was it all worth it?

About a week ago I ran my first marathon. It was a quiet and frosty morning. The start and finish line were my driveway and I was the only competitor, which meant that I won the event (and lost technically having placed first and last).

Like so many interests I have picked up over the years, my goals on running have changed more times that I care to recall, but the one that has remained constant was to run that distance.

26.2. Just a number right? But for novice runners this number has a hold over us in the same way as the height of Everest does for mountaineers or speed does for racing drivers.

The run itself was uneventful. Camelbak, Garmin, iPod and a handful of SiS Smart1 gels (berry and caffeine) and the whole thing went without a hitch. Under 4 hours for my first attempt was a very pleasant surprise and slightly faster tan I would have paced myself, but when it feels good, it feels good. What can I say.

People who I have told can't seem to understand the desire to run this distance and this made me reflect on whether or not it was worth the early start, the discomfort of running in the freezing cold and the aches afterwards.

I assure you that it was.

For those thinking about running a marathon soon or in the future, there is something a little bit magical about going the distance. I learnt a lot about myself as a runner during the four hours I was on the road. Like how often I need gels and how much water I get through. Where the aches come in and equally strangely, when they disappear. My knee ached at 7 miles and was feeling great again by 15. I took a gel every three miles after the first 10).

I realised that I am capable of accomplishing great things with determination and preparation. I have scoffed at the 10% rule in the past and I am sure that some can do without it. But for me, it got me to 22 miles, injury free and prepared for that last push to 26.2.

It made me realise that for me it is about going the distance alone and accomplishing something personal. Something which only a year ago I never thought I would manage. So was it worth the training, the preparation and the effort? Hell yes it was.

 I always expected to run 26.2 and then collapse in a heap, exhausted. Overjoyed but drained of all energy. I was surprised and happy to find that I had loads left in me. I'm not saying I could have done it all again, but I could have run further. I ached, sure, and needed a few days recovery. But I was far from spent.

2012 is to be my year of ultras with my first ultramarathon planned for May. Whereas before it loomed on the horizon like an approaching storm ready to test me and try to break me. It now seems like a challenge to prepare for. Finishing it will be a huge challenge but I now believe I can.

Looking back at 12 months of recording my running in a blog, I've accomplished more than I would have imagined. Not just the distance and the experience or the results and the medals. But a sense of achievement and personal pride which other interests have never given me.

I was asked once why I run and I did not know the answer.

If I was asked now I'd reply "Why wouldn't I?"

Sharpening my teeth.

I will begin this post with a flashback, its necessary to set the scene and make sense of the bizarre title to this blog.

About 14 years ago I ran up a hill. Well I tried to run up a hill but halfway up my body gave in, I threw up and limped home holding my stomach. I ran because I had to and I ran badly. But perserverance paid off and I learned to run, the hard way on the local Downs. When I'd lost the weight and passed a fitness test I was training for, I stopped running.

The view from up here is pretty awesome, I'm very lucky to live here.

I always felt like I cut my teeth running on these hills. I've returned countless times since. Run these hills, done two races here and been here in all weathers. If I have a favourite place to run it is here. I mix of open grassland, chalk trail, woodland, mud and pathway, with infinite combinations of route.

And so it was that once I found out what trailrunning was, I realised I was already doing it. At the time I'd bought some Adidas Kanadia TR3's and I thought they were the business.




The view has changed since then. I'm 2 stone lighter, running further and faster than ever before and this week upgraded my shoes to match my new passion for running and form.


As usual I did my home work. Minimalist was a definite for me, I wanted loads of grip, because the trails round here turn to mud and bog very quickly. Imagine crumbling chalk covered in clay mud that has been churned up by horses and grazing sheep and you're getting there.
I've always been a huge fan of the inov-8 brand. I like their image and style and they have some great ambassadors on Twitter @Inov8Guy and @terryconway.

Terry's review of the Baregrip 200 sold me on this shoe. And I found it 20% cheaper on Up&Running's website. The shoe has zero drop and a very sticky sole. It grips everything and feels surprisingly supportive for such a pared down shoe. It weighs in at just over 200grams. The toe box felt narrow after the Merrell trailgloves, but not uncomfortably so.
Out on the trail, this shoe excels. Crazy levels of grip. Exposed tree roots and loose mud were no issue. The lugs on the bottom are made of very sticky rubber, they dig in and propel you forward.


These are a good quality shoe, comfortable and supportive, but aimed at those who have already become competent in barefoot/minimalist/posed running.

I love the styling and the feel of these shoes as much as the performance it offers. I did two runs on the same, short 2.5 mile route this week at my pace threshold. A mixture of on and off trail, both days were wet and very cold. Both included steep hills and a fast hill descent.

Using the inov-8 knocked three minutes off my time. Over a short route, that is awesome; especially as it was the second day. Plus, it snowed on the inov-8 run. Right in my ear!

On day three I wore these for a 10k off trails. As a steady paced run with no intentions of blasting it I was only 4 minutes of my 10 k best. These shoes don't make you run faster, but they are ridiculously light and give you the confidence to do it if you want to.

I learnt to run on these hills and I cut my teeth on the trails here. With these shoes, it's time to sharpen them.

Something old, something new...

This week I am in mourning. The Merrel trailglove which I bought six months ago is no more, having worn through both soles (right one slightly more) they have been retired to the bin. I must say the customer service at Merrell and Ellis Brigham was great and I think that if I pushed I could have got a free replacement under their 1-year warranty on Merrell's. These were my first "proper" trail shoes and I learnt a lot from them.

1) Wear socks, running barefoot/minimalist is great but once your shoes get wet a few times they do not smell good.

2) I need more traction and on reflection am probably off-trail more than I'm on it. I also like to run in the wet and the mud so more grip is the way forward.

3) I love minimalist shoes. They keep me light and fast. I feel more connected and respond better with more preternatural feedback.

So my Merrell's are my something old. Time to find something new...

Following advice from some amazing runners I have settled on the inov-8 Baregrip 200. Light, zero drop and a sole that looks like it could chew through pavement. I've ordered them in and get to try them on next week. I then intend to spend some serious time on the trails.

In other news, the ultra training continues. I ran my first run over 20 miles and was a little disappointed with my pace, averaging 8.42min/miles. But still, bringing in 20.5 miles in 3hrs flat was an achievement and I'm mindful of just how far it is. Again I based the run on my HR, setting the maximum at 145 and aiming to stay below it. This process still seems to work for me. I never feel to wrecked after a run, just tired and a bit achy in my legs. This comes from an ultrarunner technique I picked up aiming to keep your bpm at 70% of your max. Try it and discover new levels of stamina. As with last weeks long-run it was a 5 am start and a 9-bar to start, camelbak filled and Brooks Adrenalin donned for the roads. Overall I was happy with the run. And if I don't sound convinced it's because I'm frustrated at having to wait for another race. Nothing planned until April is killing me. It may be time to break out the race book.

I only managed to fit in one other run this week. I did four miles of intervals doing 400m on/400m off.  enjoyed it and definitely felt the change in pace was testing my resilience.

Some great new contacts on Twitter this week, some running ultras, some working towards their first 5/10k, half or marathon. Each of them inspirational in their dedication. Increasing my circle of runners has helped hugely. Seeing others going out running appeals to my competitive side. Reading of their pace makes me want to go faster and for those running ultras, it gives me something to aspire to.

In the words of Roy Castle...

I did it.

I ran further this week than ever before.

I ran further than I ever thought I could or would a few years ago.

To some the distance is not impressive and I envy them for it, but to me it was a huge moment.

What I love about running is that it makes you proud of yourself, it makes you appreciate what you have accomplished. Passing the16.5mile mark was a huge achievement for me but no fan fair played, no line was crossed and no ticker-tape parade ensued.

A glance t my Garmin, a wry smile to myself, a deep breath and increased spring in my step as I knew that every step forward was a step into the unknown. Big words, I know, for running around my home town, but 36 hours later and I'm still riding a high from it.

I will run marathons and I will run ultras, (there is still a little part of me that thinks I'll get quite good) but as with all things I am learning as I go. I get advice from great Twitter people and off the ultrarunningpodcast podcasts too. So far I've picked up the following pointers which have helped me no end:

After 90 minutes of exercise, the body needs supplementing. To date the best is the SIS Smart1 gel. Caffeine and Berry flavour.

Train to 70% of your max your heart rate when increasing distance, it stops you from going out too fast or too slow.

Hydrate well, my 2l CamelBak is maybe the best thing I own.

Get the support of your family. Without this, you'll never have the time you need to dedicate to running to train for it. After 18 miles, the best thing was returning to a home full of smiles and support and people impressed by my achievement.

Others can disagree, or may be built differently but for me the above are gospel.

My run was uneventful, it started at 05.30hrs, it was raining, cold and very dark. Waking up that early really makes you question just how much you want this. How hungry you are to run and train for an event. I questioned myself for all of 10 seconds. If you're gonna run a long way you need to put the miles in and respect the ones you do.

In the words of the late, Roy Castle... Dedication, that's what you need.

Respect the miles.

When I put together the training plan for running an ultramarathon I was under no illusion that it would be easy.
I knew it was a long term project
I knew it would mean running a huge amount in training
I knew it would get boring doing them
I knew all of this and still started on it.

I never really figured myself as the type of person who would commit to a long term project like this and stick to it.
Two years ago, when I ran recreationally for the first time it wasn't easy and it wasn't fun, but slowly the work started paying off and I saw and felt the improvements. Rather than running because I had to, I was running for pleasure and to improve performance.
Events came and went, I collected medals, I got the goody bags and I established a fine collection of raceday t-shirts and race numbers.

I'm not sure where I read the phrase "Respect the Miles", but the further I run, the more gravitas it has. Respect for the miles that others are running regardless of how far. Respect for the miles I put in. Respect for the miles that a person can make themselves run. All runners know how much of a toll running takes on your body. So constantly increasing them increases that exponentially.

But if anyone is out there, reading this, wondering if they can run further and faster let me tell you this. Two years ago I was overweight and unfit. The first time I ran eight miles I was so busted that I managed to get upstairs for a shower but couldn't bend my legs to come back down the stairs. After my first half-marathon, I sat on a wall, fell in a bush and seriously doubted my ability to get back out .I know some amazing runners who run a marathon per week. I know others who regularly run ultra-marathon distances. Equally impressive are those new to the sport putting in their first 5k, booking their 10's, returning from injury to run half-marathons for the first time in years.

Whatever your distance is, watever your ability, respect what you achieve. Take a step back from the effort and the sweat and look at what you have accomplished. Respect the miles and the effort that it takes to run them.

TodayI ran 16.5 miles, next week will be 18 and by New Year I'll be up to the elusive 26.4 miles. It has taken me two years to get to the point where I can run 4 times a week and increase by 10% each week, but it's been worth the wait.

This morning I ran through a sunrise. From the sharp frost with a crystal clear moon, to a vanilla sky sunrise I watched the world wake up as I put the miles in.
Thanks to running, every week I am accomplishing something new, that I have never done before. As long as I respect the miles I think I'll be fine.

For fog's sake.

<p>The autumn weather has arrived with a vengeance this week. Fog, high winds and unpredictable showers have made for some interesting trails. With visibility down to 20 metres today, I settled for a brisk run through the hills and woods. Obviously loved it, settling for 8 miles.
Next run will be my long one and I'm aiming for 15 miles this time. I'm so glad that the knee pain that I have suffered from in the past has gone. While I'm daunted by the size of the challenges I have coming, I know I have time to train and the support of family and friends.

Running has made a lot of difference to my life. It's helped with mental health and weight issues that have plagued me for years. 
But recently its also given me the ability and time to start thinking about what I want out of life, more specifically my work life.

I always figured I was on the promotion road and would work hard at that. But I'm starting to appreciate the pleasures of doing a job you really want to do. Like running, you don't mind the hard work when its a passion.

A few more long runs and I think I'll have come up with a plan.

Listen to your heart....

Having made the decision to "go ultra", this week the training started.
I never fail to be impressed at the amazing level of support you can get from social networking. On twitter I have been able to get advice and support form lots of amazing people. Some are professional runners and athletes and others are keen amateurs, but as I've always found with runners, it's an inclusive sport.

From words of praise and support to lengthy technical advice, with the help of these great people, I have got the confidence and the plan to get ultra fit by next summer and Marathon ready in April.

I've had to reassess my goals along the way, all for the best. There is now no point in me leaving the marathon training for next year. My marathon in April means I could start to train in the new-year, but by July I need to be able to do 70 miles, so the marathon in MK has become a training run along the way. The best news is that I have the chance to run with my brother in MK now. He's a great guy who got me into the sport in the first place and for this and so many other things I will be eternally grateful.

 So the goals have become:

a) Be running 40 miles p/w by January.

b) Finish MK Marathon in April in sub 4 hours.

c) Be running 50 miles per week by April.

d) Complete 70 mile ultramarathon in July (I'm not putting any time limit on that one).

So this week was a 27.5 mile week, including a 13.2 mile road run in my new Brooks Gelatine trainers, a 6 mile trail run in Trailgoves and an early morning 8.3 miler. These are all runs I have done before, but I have taken a new approach to them.

What has changed is the training methods I'm using. After listening to an interview with an amazing ultra runner called Lee McKinley, I have started using the HRM on my Garmin to set an upper limit for my heart rate. If during the run I reach that limit I slow my pace/effort to bring it down to my target. I have used the target of 75% of my max HRM which is 150bpm. Using an external measure of your effort (hrm) rather than "how you feel" means you never start too fast it push too hard, important as the distances increase. The trade off for losing a small amount of pace is a massive increase in stamina. To give an idea of the benefits of this method, I ran a half marathon yesterday in 1:49:37, only four minutes off my PB and with the strength in my legs to keep going a lot further if I had to.

As the distances increase I'll consider dropping this to 140 bpm, but as a method for increasing distance and stamina it's second to none.

Once again running has surprised me with how good it makes you feel and how you can improve with effort. And runners have impressed me with huge levels of support along the way.

The decision to go ultra.

I have made some big decisions in my time. I work in a job where I make potentially life changing decisions on a regular basis and I like to think I’m good at making the right ones.

So when I considered doing an ultra-marathon next year I did my research, considered what would be required of me. Weighed this up against the sense of satisfaction that will come from completing a 70 mile race and knew it was the right decision. The biggest challenge, other than the event itself, will doubtless be the amount of training required and how time consuming that will be, especially with a young family and a career on the go as well. But I honestly feel like this is the right time for me.

Telling people of my plans has been interesting. A mixture of responses, some abusive and some complimentary, but in the main, no-one seems particularly surprised. This means that either people have got bored of by running chatter and now tune me out, or, are no longer surprised at the challenges I’ll set myself. I hope it’s the second.

My previous big target for next year was my first marathon in April 2012, but now that will be a training run to assess pace etc for the ultra-marathon in July. The 7 laps of the ten mile course are run within a 26 hour window in Summer in Lincolnshire and now that dates have been confirmed I’m just waiting for entries to open. (www.fat-feet.co.uk)

Training has already started, with the increase in distance I will be doing in training, I’m planning on dropping a run per week and replacing it with a gym session to develop other complimentary muscles. Looking through some great resources (www.ultramarathonrunning.com etc) it also seems that increased core strength is important so that features heavily in my plan.

I’ve also considered losing more weight, but I’m not going to focus too much on dropping into the 11 stone barrier. I’m guessing that with all the running I’ll be doing weight loss won’t be a problem.

I guess that we all make decisions, some are big and some are small. Some are made easily and some require intense thought. But all decisions have an impact. This one is going to see me getting up earlier, training longer and harder than ever before. And to fit that in with everything else I’m going to have to take a leaf out of Dean KARNAZES’ book and run through the night if necessary.

But running has become such a fundamental part of my life now, such a constant that looking at this sort of challenge just feels right Like I said, I’m happy that I’ve made the right decision.

Northface Blacks single track trailrun.

One year ago exactly I completed my first trailrun and was immediately hooked on being closer to nature and engaging with the countryside. Along with a free copy of Trailrunning magazine I got some nice kit and had a great day, well satisfied with my 49:06 time.

But what a difference a year makes....

Last year I attended as a Trail virgin, nervous and excited, buzzing with excitement. In 12 months, the excitement hasn't gone, but my focus and determination have increased hugely. My wife came with me today, looking to do her first run, the equally challenging 5k. The weather was immense, chilled and with a heavy dew, but bright and windy. A great day to be outside.

I can't talk about the 5, but the 10k route starts with a quick first section, bringing the first mile in under 6 and a half minutes, before plunging into the shadows and single track on undulating terrain.
After tackling Bison hill, nearly 300ft of ascent, the course opens into woodland and farmland before returning to the start on open chalkland.

I put myself near the front of the pack for the first time in a race and gave it everything to keep up, instead of starting near the back and working through the pack. It seemed to work and without the pressure of overtaking, I settled into a fast pace, averaging 7:29 min/miles over the entire course.

I ended up in 31st position out of 430 runners. A good result for me.

On reflection, I enjoyed the day, I love the trails round here and I'm happy with the result. But most of all I loved sharing the day with my family. They were all there and its the support at these events that gets you through the tough parts.

God knows how much support I'll need to complete an ultra!

Prelude to a race...

It's been a busy few weeks. After my (relative) success at my last run, I started to look back over my previous blogs. I love when people read it, but the truth is that it's mostly a place for me to put down in words my thoughts about running so that I can maintain some focus on my running.
In the past I've picked up an interest and ended up nowhere near my original goal, so the blog has kept me moving forward at a good pace (pun intended)

Getting more involved in the running community has made me realise just how far I have to go. I started running two years ago and am really happy with what I've achieved, but I can't help but feel that there is more to come.

I've been asked to join a XC team at work and have a number of races planned through the rest of the year and into the spring.

I love that I have got others running, some at work and some at home. Tomorrow my wife take part in her first race, a novice runner who started training six weeks ago.

I have a 10k trail run tomorrow, it's a tough trail set on the Downs in Dunstable. 10 k of hills, field and mud on single tracks. I did this race last year and posted a time just ove 49 minutes. Tomorrow I go hunting for a PB. The recipe for the day; trusty trailgloves and Garmin GPS. No music this time, seemed to help previously.

Being unsuccessful on getting into VLM left me disappointed but I found a "rebound-run" in the shape of the Milton Keynes Marathon. After tomorrow the training begins to put a decent time in for a marathon in April.

I've been asking myself what I want to achieve out of running and one word lurks in the shadows and won't leave me alone; ULTRA-MARATHON.

100 marathon, one hundred weeks

One hundred marathons, In under two years.
Enough to bring professional athletes to tears.
But marathon man can do this in order,
To raise awareness of post traumatic stress disorder.

Help for heroes are receiving the funds,
From the money he raises at all of these runs.
As his following grows and the word starts to spread,
His podcasts are heard and his website is read.

Follow his progress on Twitter and Facebook.
Raceto100, Google a look.
Leave some money for a great charity,
And remember its all about #PTSD

Simon Buckden, the marathon man, Centurion, runner, the man with a plan.
Inspiring others as he does all these things,
An ordinary man, doing extraordinary things.

Dirtrunning 8k - Ashridge

After a late entry, a hastily put together training plan and a shedload of overtime meaning I've struggled to meet every date with the trails, race day finally arrived. I woke to clear skies, bright sun and gentle breeze, perfect for a run in the hills.

About a week ago I got my race pack from Dirtrunning, as ever it was promptly received, the instructions were clear and the race number and (disposable) timing chip were enclosed. I always think of receiving your race pack as the most exciting part of your pre-race prep. I turn into a right girl at this point and start considering which kit to wear and what shoes would do me best.

But the days passed, the weather improved and race day arrived.

Ashridge is a huge forest not far from where I live and part of the National Trust. Getting there an hour early, the Dirtrunning guys were present and well set up and over the following hours a total of 173 runners arrived for the inaugural Ashridge5.

I didn't get pictures of the trail, it is a race after all, but the start line was about 500 metres downhill from the Bridgewater monument. As I lined up near the front, the usual sense of trepidation crept in. Was I too far forward? Would I be swamped off the start line and left for dust? Was I too far back and about to be swallowed in the masses? The trail on which the start was located was very narrow!!

Looking back at the crowd I saw someone I knew and went back to see them. At this point I realised I'd made a mistake. The crowd surged forward and I found myself a lot further back than I'd planned.

On the sound of the start my saviour arrived in the form of a Cani-x runner and his monster of a dog, who between them were cutting a nice path up the outside of the crowd. I nipped in behind him, took some creative approaches to the high banked sides and emerged onto wider paths much nearer the front of the pack.

Garmin showed the first mile passed in 6:34 and I was feeling strong, the Merrell trailgloves were exellent, finding traction and making me feel lightfooted, the perfect mix. Once out of the descending woods, the course skirts some fields and heads past a golf club, a welcome change to the gnarly roots and soft path in the first mile.

After levelling out and crossing a minor road, a few right turns opens to a vista of desending hills. The beacon hills are steep and constant and while I was still moving through the pack, I realised these could be my undoing. So I focussed on my training. On the step uphills I leaned forward, took shorter steps and found my rhythm. On the downhills I leaned forward and increased my stride. I was moving up the field better than I could have hoped.

Mile3-4 was nasty. The trails went back into the woods and up a series of paths with cut in wooden steps, they varied in height and length so the footfall was uneven and technical, but it was great fun and I really started to find my groove.

By mile 4 the course heads up one last and long hill, so far I'd not had anyone pass me and was aware that I'd moved up the field but no idea how far. On this hill though I decided on tactical slow-down. A fast walk, with two runners doing well to retake me, got me to the top, re-energised and ready for the last mile.

I got back on my original pace, retook the two guys who had done me on the hill and steeled myself for a strong finish. I didn't go as fast as I'd hoped yesterday, but the course was more hilly than I'd predicted. The garmin data  speaks for itself at this point. Once I'd seen this I was very pleased with the result. When I saw the published results, I was even happier.

http://www.racetimingsystems.com/public/results.aspx?raceid=1934

I placed 17th, inside the top 10% which is great for me. I felt like I ran hard and got a good result, which is what it's all about really. But the beauty of trailrunning is that along the way I saw deer, went through some amazing woodland and saw the beauty of the countryside.

As usual with dirtrunning events it was well organised and the t-shirt and medal were suitable rewards. Up&Running sponsored the event so I got a £10 voucher for them too as a bonus.

The location was amazing, great trails and right on my doorstep, couldn't ask for more.

Top marks to Merrel for the Trailgloves I was wearing and Garmin for the GPS watch, both worked perfectly.

A great run, a great day and now a bottle of wine.

For tomorrow, training starts for the next one. And I can't wait.

Just one day to go...

Work is over for a few days, as well as the normal family stuff I now have a day to prepare for the race tomorrow. Although in all honesty, I've been preparing for this for ages.

I can safely say that this is the race I have most prepared for in the two years since I took my first (difficult and awkward) steps into the world of running. I've run further and faster than ever before and am in the best shape of my life (yet, I have by no means finished).

DirtRunning are a local company who arrange trail runs of various lengths, this one is short at only 5 miles but is set in the beautiful Ashridge Estate about five miles from where I live and train.

The hills in the distance covered in cloud are part of tomorrows race.

So this morning's run was just three miles of loosening up, a few hills, a fats downhill section, but nothing too gnarly or difficult that I could hurt myself or go too fast.

The weather in this country is famously unpredictable, so after a wet Summer and a grey start to Autumn, it came as no surprise but with a great amount of pleasure that the sun was up, the air was fresh and the sky was clear. It's just the kind of weather I love to trailrun in.

I'm wearing the Garmin tomorrow to track my pace and the target will be 7:15 min/miles. This is fast for me, especially on unknown trails but I think it's achievable. I'll also be wearing the immense Merrell Trailgloves, the best running shoes I have owned.

So the plan is no booze tonight, lots of water, a nice light dinner and an early night.

'Cos tomorrow is race day, and that's my favourite day of the week.



There is no fate but what we make....

This week, while the countdown to a couple of events continues to tick along, I started think about all the things running has done for me over the last two years.
I've been introduced to a whole new world of sport which is always thought was inaccessible for people like me.
A sport which singlehandedly presses my nerd, adrenaline and weight loss buttons.
Through this blog and Twitter I've met and spoken to likeminded people who all run for their own reasons, but are joined by the fact that they all run.
I've learned the importance of surrounding myself with positive people, who support and empower my desire to run further and faster.
But most of all I've realised that for the first time in ages I have the self-confidence to know that I'm good at something and continuing to get better.

I've set new goals and have some great events planned this year, but most exciting is looking to the future with a sense of excitement in knowing that I have lots more miles to run.

So I've drawn up a bucketlist. I know some of these are easier to achieve than others, but I intend to complete them all.

*complete a marathon
*complete a marathon in sub 4 hours
*compete in an event abroad
*run in central London
*run an ultramarathon

This year I aim to tick off one of these by completing a marathon, but recognise that I have a lot of training to do before I get there. I'm still massively impressed by anyone who has the determination to go the distance and hope that I will too.

Training for the upcoming events continued this week with trails, stamina and hill sessions. Distance is back up to 9 miles and I've plenty more in me. The plan is to.increase in line with the upcoming events.
10k in October
Halfmarathon in November and
Marathon in December.

Who knows what January will bring.....

Two weeks to go

With a late entry into the Ashridge 5 mile trailrun a few things have changed in three last couple of weeks.
I've set up my own training plan which was ambitious but I've been sticking to it and working hard. As a result I've got back into my running stride in a big way.
I'm running five times a week. I'm passionate about improving my times and feeling positive about upcoming and future challenges.
But I think the biggest change has been in my mind. I've realised that of all of the ambitions I have about running the only thing holding me back is me.
I've got talking to some truly inspirational people recently. Some inspire because they have overcome adversity, some because they are capable of amazing things. Some inspire because they are at the start of their own challenges and they have all the passion and motivation that matures into stamina.
Inspiration comes in many forms and when you find it you should keep hold with both hands. Because when the distances start to increase and the hills get steeper, you need something special to keep you going.

New toy.

Started my new training plan today ready for the 5mile trail run in just 3 weeks. I've planned a mix of tempo runs, hillsprints, slow runs and fartlek.
And to celebrate and motivate myself I bought a new Garmin forerunner watch.
I took it out tonight for its test run and was well impressed. Incredibly accurate and clear to see performance stats. The best part is the amount of data that you can upload afterwards. Easy to read and some interesting feedback. Seeing your performance over 1 mile splits really encourages you to keep a pace. In this case I was looking to go slow and averaged 8:10 min/miles.

Wore the merrells again and felt light on my feet the whole way. After 2 years of trying out kit combinations I may have found the right mix.

When good runs turn bad...

Through a twist of luck and happenstance (I don't believe in fate) I have the opportunity to take part in a race which I thought I would miss out on this year. DirtRunning have organised an exciting 5 mile trail run through the woods of the Ashridge estate near Bedfordshire. As an amateur trail runner, the fact this is on my doorstep and through the trees is very exciting to me.

And when an opportunity to attend occurred this week I grabbed it with both hands.

Just recently I've been off my game. I feel like I've been taking running and my health for granted. Having lost a load of weight and really turned my lifestyle around this year, I felt old habits creeping back in and felt powerless to stop them.

Just the idea of having an event to train for has really boosted my spirits and got me focussed on healthy eating and living as well as the trainng. But this made me wonder why I need to have an event to train for to feel that I should take care of myself?

Surely the thing that makes great athletes or even great people great is the fact that they have the willpower and self discipline to maintain a chosen path regardless of outside pressures. How do you maintain a healthy lifestyle for yourself rather than your sport? Because one injury or one bad result can really spoil your self confidence.

It felt strange to realise that running had stopped being a release valve for stress. Instead the need to be good at it had become a source of stress and I look forward to runs now with an air of nervousness and reflect on them with a sense of disappointment. When did running stop being fun and become an obsession.



Maybe a long run will clear my head and help me find the answer...

Time to up my game I think

Dan Cartwright (@bikerdan584) has shared a Tweet with you:

"bikerdan584: Just realised that I may not be reaching high enough with my goals in #running. Time to get my thinking hat on."
--http://twitter.com/bikerdan584/status/105317178810699776

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My first real step into barefooting

After the realisation set in that I wouldn't be running a marathon in October and that my knee may take nore than an ice pack and some wishful thinking to heal, I came to the conclusion that I would be best starting from scratch. 

Having accomplished many goals in running over the past two years, I decided that it was time to review those goals, dust them off and make sure they were still relevant. And while there will be more to follow on this, I decided a good way to a fresh start would be some new shoes.

Inspired by Born To Run and some serious bloggers (BarefootAngieBee being one) I decided to take the first step (pun intended, and I now it's obvious) into barefooting.

Having bought some very good Vibram Fivefinger immitations (damn you believable graphics and unregistered websites) I went all old fashioned and went to a shop.

The staff in Ellis Brigham in Milton Keynes were excellent and after 5 seconds of deliberating I bought the new Merrell Trailglove. This new shoe coincided perfectly with a return to running and gave me an excuse to drop my distance while I put some strength back into my knees and some minimalist shoes on my feet.

With my knee still hurting and an allergy to Ibuprofen, I set out tentatively, feeling in my heart that I was ready to run, to rise like a phoenix from the ashes. To soar like an.......

I wasn't ready.

Hobbling home wondering how long I'd have to wait to be fixed, a strange thing happened. Something made me stop running. By something I mean some people.

And by some people I mean 5'000 angry rioters.

Next thing you know I'm called into work and churn out an 82 hour work week. No time to run. No time to diet. I literally sleep and work, not always at different times.

And a week later I finally come out of my work coma. Kit on, new trainers in place, eyes myopically adjusting to the big bright ball in the sky. I stretch, I warm up and with baited breath I take my first steps in my Trailgloves.....

The review

Despite how substantial they look be under no illusion, The TG (TrailGlove) is a minimalist shoe. There is a surprising amount of support, especially in the midsole and they have plenty of traction. The lacing system ensures a snug fit and after a 5k blast on mixed terrains, there was no discomfort and no rubbing. The materials on the upper ensure the foot is kept cool and these things weigh nothing. You really feel like you are barefoot.

There is enough sole to ensure that stones and gravel don't hurt but it's thin enough that you can feel every part of the terrain. As yo can se in the picture below the sole is insanely flexible and it allows the foot to move naturally, encouraging a neutral running style. The toebox is big enough to allow toes to splay which helps with finding stability.

Over wet and dry terrain, grass, gravel mud and chalk the shoes gave good response, great traction and excellent support. I'm looking to get back up to 10 k in the next two weeks so we'll see how they do over a longer distance. I'd recomment these to anyone who wants to move towards barefoot running but doesn't want to go naked just yet.

UPPER/LINING
• Microfiber and breathable air mesh upper
• Merrell Omni-Fit™ lacing system secured with welded TPU provides a precise, glove-like fit
• Fused rubber toe bumper provides ultimate durability
• Synthetic leather rear foot sling provides stability
• Flexible plate in the forefoot protects the foot from stone bruises
• Non-removable microfiber footbed treated with Aegis® antimicrobial solution resists odor

MIDSOLE/OUTSOLE
• 4mm compression molded EVA midsole cushions
• 1mm forefoot shock absorption plate maintains forefoot flexibility and protects the foot by distributing pressure
• 0mm ball to heel drop keeps you connected to your terrain
• Wash as needed in cold water, gentle cycle and air dry
• Vibram® Trail Glove Sole/ Rubber Compound TC-1

Back to basics (and conisdering the next step)

After several days of rest, I've ventured out for a couple of short runs and I'm happy to report that my knee seems to be holding up. There was some tightness for sure and I stopped a couple of times to stretch it out, but overall it felt great.

The new shoes are working well (full review to follow) and in keeping with the minimalist theme I went out without music on this run. It may sound a little corny but I felt much more focused on my running style and barefoot form than when I'm plugged in. I still took the iPhone with me, but maybe the minimalist running thing has something to offer.

I certainly appreciated the scenery around me more and was more aware of the environment I was running through, rather than just focusing on the tunes. It also helped to keep the increased cadence needed for the barefoot style (about 180p/m).

Having given up on the Eden dream for now I've started to reassess what I want to achieve. I'm excited about the ten k coming up in October and have hopes for a London (VLM) marathon placing next year, but I'm starting to think beyond that, and perhaps further than I ever have before. I've been in contact with some amazing people recently, who have achieved truly amazing feats. Following the progress of @rungeordierun as he ran

3100 miles across the states, the ongoing mission of @100mara100weeks and @dryingout among others really inspires me to consider what I could achieve, and makes me believe that I could achieve them.

It is people like these who remind us that we are all capable of so much more than we dare to dream.

If you aim to reach the stars you may on l reach the top of the tree. But if you aim for the top of the tree, you may barely leave the ground.

It's not your pace that makes you a runner....

 It had  to happen eventually. Everyone said that if you don't take care of yourself or if you increase distance too quickly you'll end up with an injury. But did I listen?

For anyone who knows me in the real world you will know full well that I never listen to good advice.

 I approached my marathon training plan with my usual level of enthusiasm and completed an above target 16.5 miles and felt amazing. I kid you not, at the end that run I was certain I was heading for some sort of bright future in running, maybe a late call up to TeamGB for 2012.

If I could increase my distance that quick and maintain pace surely I could achieve anything. For one bright and shining moment I felt invincible. A god among mortals. An athlete among amateurs.

So excited was I that I set up my playlist for the next run a week in advance and went on to a couple of 60 minute interval sessions during the week, looking forward to topping 17 miles the following Sunday.

But that Sunday never came. Tuesday and Thursday (now known as Bastard Thursday) saw to that.

Long story short I limp home from both runs with a knee that feels like its been bent forward at 90 degrees. There is no flexibility and no strength there whatsoever.

Over the following two days I pitched wildly between never running again and planning ultra marathons to prove my knee wrong. But however I tried to look at it I was still a frustrated runner who could barely walk let alone run.

It took 48 hours for me to stop seeing this as a tragedy and start seeing it as what it is.

It's just another challenge. I have faced a lot and I will face plenty more.

And if there's anything that running has taught me it's that you can accomplish anything with determination and stamina. I'm not racing to complete my first marathon any more, I'll go when I'm ready. I've cancelled Eden and realised that for now my goal is recovery and focusing on the 10k I'm running in October.

I'm working on strength and flexibility in my legs and core to compensate for gammy knee and will be back on the trails soon.


One thing I learned this week was how great the running community is. Lots of people have wished me well but Twitter has proved an invaluable source of support and information with one guy @100mara100weeks being a constant source of inspiration and support. He is an ex-soldier and is running 100 marathons in 100 weeks to raise awareness and funds for Help for Heroes. He's a legend and well worth a follow/mention. I've decided to donate my entry money from the cancelled run to him as I think he is amazing and a  true inspiration having never run a marathon before!

There's a lot to be said about the benefits of running, mentally and physically. For me it's an opportunity to unplug my brain and let subconscious sort things out. Difficult decisions seem less daunting and somehow trivial once you spend some time under the sky with the world passing you by, realising what a small part of it you really are. It's a huge destresser for me and speaking to friends recently I know others feel the same.

And it doesn't matter how fast you are. It's not your pace that makes you a runner, but your ability to put one foot in front of the other, over and over again.

Every day's a school day....

I mentioned in a previous blog, that I believe you can learn something every time you go out running. It turns out this is never more true than when you are pushing the boundaries of what you can do.

As training for the Eden Project Marathon gets underway, I've notched up 35.44 miles this week, A mixture of trails and intervals, on minimalist and conventional running shoes.

The minimalist session was my longest one on five-fingers yet. An hour in these minimalist shoes, left my calf's in knots on Thursday and my 45 minute short run yesterday was exactly the cure I needed. That "short" run was a warm up to the main event which I did this morning.

MiCoach was insisting that I increase mileage to get marathon ready and so I headed out at 8am to  do 2hours and 30 minutes on the road. Fortunately, the weather was good, great in fact, and in the allotted time I completed 16.5 miles.

This is great because
A) it's the furthest I have ever run, and
B) it's the longest time I've ever spent running.

A summary of stats showing the crazy increase between last week and this week.


And while I'm happy with this, running this sort of distance/time made me try new things and as I said at the start every day is a school day.

I tried carb-loading for the first time yesterday, I'm still not eating much sugar or starchy stuff so an evening of pasta and popcorn left me buzzing with energy this morning and allowed me to complete the run on little supplements (a couple of SiS gels).

I started hydrating on Friday. Regular drinking rather than when I was thirsty meant that I never felt that parched today and if truth be told, could have gone further.

Thirdly, knowing I'd get bored of music after a while I started on an audio book instead. This was a gamble as I love ,music to run to, but boy did it pay off. On a boring road session like this one, the story kept the mind entertained and let the legs get on with running. The miles literally flew by.

This week will see the donation page for Great Ormond Street set up and then I can really start publicising the run in October. Until then it's business as usual.

Me.

The road.

The biggest challenge yet....

Eden 2011

Going back to where it all began.

Reading through a magazine on Friday I was met by a full page advert showing two of my favourite things.

 Running and Pasties.

The Eden Project in Cornwall is celebrating it's 10th Birthday and it's 3rd marathon. I've said I fancied a challenge and I think this is it.

I have twelve weeks to do two things...

1) increase my distance (current maximum is 13+ miles, need to run 26.2!!!

2) lose a bit more weight to make sure I have the strength, stamina and energy to complete it.

The run is trail based, mixed terrain and based on old mining land, it looks beautiful and will be my first marathon, which I'm told is a pretty big thing.

www.edenproject.com/Eden-Project-Marathon-2011.php

So training started this weekend clocking up just over 16 miles over two runs, the longer run was on the Sunday and came in at 10.6 miles.

http://www.adidas.com/com/micoach/WorkoutDetails.aspx?WID=485aeeee-fd29-4e1b-bd36-123ad951b07b

My weight has plateaud at just under 12 stone. Thats over two stone lost in six months, I reckon 11st8lb should be a good marathon weight and keep pressure off my joints.

Planning and training has commenced, on October 9th I go to Eden, where it all began.

In the words of Tao Te Ching.....

I had my second go out in my minimalist running shoes yesterday. The Vibram Fivefingers are hardcore minimalist. 3mm runner sole, no cushion and no support.
After my first go, where I set a 5k pb I ended up with calf strain for a week so I slowed down on purpose this time.
I still felt light on my feet and more connected, they definitely promote good running posture and increase cadence. As a result, I ended up running off my forefoot more but my calfs held up this time. Overall, the run was more fun and felt less like I was crashing through the countryside, more like I was skimming along it.
In the words of Tao Te Ching, "The best runner leaves no tracks". Maybe he was on to something.
Slow and steady seems the way to increase distance on minimalist shoes so I'll look at a seven k run next time.
Meanwhile, plans for a big run later in the year continue to develop.
Ultramarathon anyone?

One more goal....

Over the last two weeks I've not run as much as I'd like.

Why?

1) My new minimalist running shoes crippled me and left me with no calf movement for a week,
2) I worked overtime on nights doing a 60 hour week and feeling pretty crap, and
3) I spent last weekend blasting round Yorksire on my Motorbike with friends (although I did manage a cheeky 8k in the moring before everyone lese got up).

Have I been resting and enjoying the break from running?

Have I hell!!!

I've realised that having met two of my three goals for this year I needed to really test myself. When I set the three goals of losing weight, beating my 10k PB and raising money for charity, I kind of figured that the third would be the easiest. And it pobably would be but for the fact that I seem to think differently now.
Rather than accept and achieve the norm I find myself constatntly testing and pushing myself. Having realised that I can accomplish anything I really want to, when I decided to do a run for charity, I figured I had to come up with something unique....

I have planned a run which will smash any goals I've set before and I'm well excited for it.

I'm looking to finalise details this week as i want to get some support first but watch this space....

13 miles of trails

I had a great 2-hour run last week, pace was nothing exceptional but the distance was 13 miles/20k and the scenery and trails on the way were well worth the effort.

I've mentioned before the desire to reach the furthest available hill, my usual routes have a "beacon" hill on the horizon that has been calling me, "siren-like" for as long as I can remember and today I decided to reach it, one way or the other.

I got lost twice, ended up running through private property and seeing a deer. I asked a bus driver and a dog-walker for directions and used google maps (thanks iphone) to locate a public footpath, but eventually I made it.

A five minute stop and a 9-bar (nutrition, not cannabis) later I ran a whole different way home.

Using the new Nike+ app is a change having moved from adidas micoach. I find the Nike app much better, it allows gps recording when iphone is worn on the arm, has better music management and some other very cool elements.

What I liked most about this run was that I did it myself, without a need to get somewhere, no other competitors  or target pace, I gave it 100% on the hills and reached half marathon distance along the way.

 I think every run teaches you something.

Sometimes the lessons are learned afterwards when you get back and realised you could have gone further.

Other times you realise as you lace up your running shoes that you have dedication where others do not.

This run taught me that anything is possible if you can imagine it. And I know how stupid that sounds, but I have come a long way in under two years.  I've run to the horizon and made it back alive. I've entered competieions that I wiould never have though possible and in six months alone I've lost two stone of fat which has haunted me (ghost-fat?) for years and have got others interested in running along the way.

The question then isn't what can I achieve, but "what can't I?"

What an amazing day!!!

When Jake and I signed up for a run at the zoo nearby I was a little bit worried.

For starters taking three kids anywhere is like planning a military operation, especially when one is four  months old.

Secondly, this would be my first "proper" run of the year, with other people and a big scary clock.

Thirdly I had all of the concerns about Jake running his first ever race and I know how he heaps pressure upon himself.

I can't imagine where he gets it from

Now all my previous blogs will attest to the changes I have made in my life in an attempt to improve myself and my running. And the more bizarre ones suggest those two things are somehow entwined.

But after losing over 20 lbs, getting the right kit, reading all sorts of training techniques and training my arse off on trails I was hoping for a good performance.

My previous PB for a 10k was 49.08, which was on the trails,but I'm equally slow/fast on road/trails so any improvement on this would have been good.

I concentrated on form today.

I checked my pace regularly, I kept my back straight and head up, I was light on my feet and smiling as I went.
I used the first of three laps to identify features and ascents/descents for the following laps and relaxed on the way down. On the way up the hills I took smaller steps and sped up my pace.

I constanttly concentrated on maintaining form and an amazing thing happened.....

I smashed every record and PB I have had, finishing the race in 43.03, better than my planned time and faster than I would have hoped for.
I also set a new PB for 5k, fastest mile and fastest kilometre.

Next up was Jake's 2k race. He was nervous on the start line, but set a really steady pace. After a few people went past him as they set off too fast, he slowly started to carve his way through the field.

He overtook people older than him and was one of the youngest there.

He kept a good pace all the way round and when he saw the finish line, he sprinted the last 300 metres.

He finished in about 13 minutes and made us all very very very proud.

A great day all round.

Strangest part of the day was me not being able to finish a McDonald's for the first time in my life. I'll say it before you do....

I've changed.

Fwd: Why run?

Why run?

I've lost count of the number of people who have asked me this or the number of times I've asked it of myself. The truth is I have no idea.

It all started one day when my brother asked me to go for a run, as he was training for a charity event and wanted some company.

My first thoughts were, in no particular order;

Why the hell is my brother running if he's not being chased?

Why the sudden fascination with running when his car seems to be working?

If he's doing it could I?

After a few tentative runs of slowly increasing distance I discovered lots of benefits to running. I was losing weight, I was looking better and feeling well. I discovered whole parts of the local area I never knew existed and a whole community of runners across the world, more than willing to share tips and secrets. More over I found a sport which was open to all, wasn't expensive and didn't have pre-conceived ideas of what a typical runner should be.

All of these benefits were apparent but none of them ever answered the question "Why Running?"

Why not another sport, why not join a gym or take up football?

The question rings loud in my ears with every footfall of a long run and it's met with nothing but the echo of my footsteps in response.

I've struggled with weight and personal image for as long as I can remember. And it's strange because looking at photographs of my past I was never as big as I thought. I guess (or I hope) that everyone has those voices in the back of their mind telling them what they can not achieve, or how useless/stupid/fat/ugly they are. The problem is I'd listened to them so long I could only identify myself by their descriptions and despite the good stuff going on in my life, I still felt like the loser they described.

In running I found a sport which allowed me to test my own self perceptions and my own limitations. I wasn't being compared to team mates or peers, it was just me and the road. And I could push myself as hard as I wanted. Over time a strange thing happened.

I got better.

I began pushing myself to the limit in order to find what I was capable of and the response wasn't a voice telling me that I don't look like a runner, or another telling me I'm too fat to run and chasing me down.

The response was my footfall on the pavement, the rhythmic beat that showed I wasn't slowing. I was moving forward. Literally taking a step and doing something positive.

It was me doing something more than most.

While others sat in and vegetated I was on the road or in the gym and I was running and accomplishing something.

So where am I now?

I'm 20+lbs lighter than I was six months ago and feel ten years younger I'm faster than I've ever been and have taken part in some amazing events and met some great people through running. I have a more positive self image. The voices are still there but now when I run, it's not to get away from them, it's to shut them up and show them what I can do.

And on the long runs, either by street light or in the sun, the beat still goes on. I keep moving one foot in front of the other and I keep running.

Why run?

I've no idea, but the answer is just over the horizon and if I keep running faster I might just catch it.

www.therunningman-ayearinrunning.blogspot.com

The above picture is where I found myself about three miles into a ten mile run I completed today. Deciding to take the road less often travelled lead me to a whole new set of trails and a new target for training runs.

The map below shows the route I took but doesn't tell the whole story.

The ten miles was done in a steady pace, with rests for water and with no intention of setting a blistering pace or beating a record. And it was awesome. Just being out there, in the sun and being part of  the environment gave that feeling of adventure that I've been craving.

The route started on road for about two k before taking a turning onto a public footpath which was single track but pretty smooth. When I emerged onto a busy road, I figured I was in for a couple of  miles of exhaust fumes and roadkill but along the way I saw a small gap in a hedge and another public footpath sign. The sign indicated a narrow track through some farmland and over the horizon (see image above) and pointed towards the target of my next decent run. The beacon hill in Ivinghoe. I reckon the round trip on trails will be about13 miles and very hilly.

I decided it was too far to go on this trip so found an alternative and equally rambling route to get home, finishing the last 2 k over the bottom of the Chiltern Downs.

A great run that made me realise that a lot of what I love about running is the sense of exploration and discovery.

I think I shall entitle my memoirs "The road less taken".....


On the subject of weight loss, as this blog was supposed to be about that as well), my new diet continues wto work with weight currently coming in at 12st 4lbs, the least I've been in eight years.

My diet works and has introduced me to new foods, but sucks for the very reasons it work..
* No bread
* No sugar
* No pasta
* No rice
* No alcohol.

Hard work but working, so I guess it's worth it.

The metaphorical crossroads

Over the last few weeks I've put in some good runs, but my mind has been elsewhere

I had a great 10 miler last Sunday out in the countryside which I completed in 1hr 20mins, which is faster than my half-marathon pb.

As well as a few smaller runs and a forty minute Fartlek session this morning, I can happily say that I'm in the best shape for running I have ever been. An injury I got at work has slowed me this week, but I'm well on the mend.

On top of this my new diet, inspred by a guy who competed in Marathon-des-Sable this year has seen the weight really shift off me. I'm down twenty pounds from new year and have passed my original target weight. I've lost 5% body fat as well.

While all of these things should make me happy I can't help but feel like I've plateau'd.


I have entered the VLM2012 ballot and have applied to run Thunder24 with MenRunning. I have a ten k in two weeks in Whipsnade and I have runs planned for September October and November.

I'm reading a great book at the moment called Born to Run by Christopher McDougall, a truly inpsirational book about the sinmple joys, pleasures and human need to run.

But it has left me wanting to push the boundaries of my running, to go further and on different trails.

It's taken me eighteen months to get competent at running and now I find myself at a crossroads.

How good could I be if I really pushed myself? What could I accomplish if I dedicated myself to running? And where could running take me if I'm good?

While the running continues, my mission for now is to answer these questions.

Last week on a my ten-miler I reached a (literal, not metaphorical) crossroads and took the path less taken, I added distance to my journey, quickened my pace and loved every minute. I pushed myself to achieve what I knew I could if I tried and I set a better pace than usual and finished feeling like a million dollars.

I wonder, if I take the same attitude with life in general, and running in particular, what could I accomplish?

Running is a metaphor

I love to run. It's official. As I've mentioned before, it's all about the adventure and the challenge for me; taking the path less taken and going out when no other bugger would.

I went out this morning on an interval session which went on just long enough to let the mind wander and the time fly by. As I entered the time-bending state of mind something occurred to me.

Running is a metaphor for life.

Sometimes you are ahead and sometimes you are behind.

You can make your journey as easy or as hard as you like, but if you always travel the same route, you will always end up where you were.

The enjoyment is in the journey, not the end. Treat every step as an achievement and an adventure.

It is far too easy to berate yourself and the hardest part is sometimes saying, "I did well".

The trick seems to be having long term goals and looking at the bigger picture instead of getting caught in the moment.

And it's sometimes gritting your teeth, getting your head down, working your arse off and thinking "fuck it". I may not be the best or the fastest but I'm giving it my all and doing a lot more than most.

Training continues for upcoming runs, I'm looking for more and hoping to complete four this year. I've entered the VLM ballot and fingers crossed I'll get a place.

Loving seeing so many runners on the road and that more people from work are getting into it.