40 Goals

Again. Last year I went a bit hard for a week and really did my right foot in and ended up skipping the NYC marathon. The pain on the top of the foot was really nasty and was made worse from running. After a month of no running it went away. Its a good job I'm not in training for the marathon yet, just getting back to some form of fitness. The pain isn't as bad as last time and I'm pretty sure I can blame overuse rather than my shoes. I'm going to change the lace pattern from criss-cross to straight-bar and tie them with less force. Obviously I'm gonna lay off for a week and then get back with some ginger runs of no longer than 40 minutes. Ice, Ibuprofen and Stretching being practised as I type. Anyhoo, means I'll do more on the bike instead, which is ok.

OK. So it is early days, I'm going to do 50/50 splits between rest/recovery and training days. I just took 2 consecutive days rest (instead of 1 day a week) and felt better for it and posted a much better time for the 'Ian Run' . Previous bests were a completed 23:10 and two runs aborted after 20 minutes due to exhaustion. I passed the point at which the previous two runs aborted with 19:30 on the watch before going on to finish in 21:31. Its only 2 and a bit miles but right now that feels like a half marathon! I'll still do some walking or recovery riding on rest days but nothing strenuous. Will review along the way to see how it goes. No heart rate data for now as strap is broken. A good day!

OK, I'm not convinced entirely but I'm more than willing to believe some of the messages. As a result I'm gonna spend some time running barefoot or at least without the highly cushioned shoes I'm used to (ASICS Gels). Fortunately, we have a high quality treadmill at home so I can start there. I've also ordered some Nike Free shoes, but may not go the whole hog to start with and run just around the local park barefoot on the grass. Watching out for dog eggs obviously. If you're thinking I'm a lunatic then read some of the evidence and science here , here and here . Of course, the biggest part to all of this is learning to run as a forefoot striker and running "quietly". Since I'm starting afresh and from pretty much square 1 this will all be part of my approach. The Gordon Pirie reference above is my nod to the Chi / POSE method. I have to say that Gordon sounds like a pretty special guy and his free book has got me assessing how I run and wha...

My wife Samantha has got a place in the FLM via a charity! How cool is that? You won't catch me in my runners though ...

Another rejection. 6 years and 6 rejects - we'll be there by default in 09. Apparently the rules changed a couple of years ago and automatic entry went out to 6 rejects from 5. Although we haven't got the official confirmation yet we know we're not in 'cause the cheques for accepted entrants get cashed 28/29th October and ours didn't. Hey, at least I get a straight run at La Marmotte, no excuses for lack of training opportunity. And we can both plan well in advance for the Flora since we know we have an entry for 2009.

Supermum got round in a respectable 4:47 Quite amazed at the level of interest in this one. Slightly ashamed that I didn't actually run it, despite having a number. I could blather on about injuries and training complications but in truth it came down to either my wife or I would miss the event to look after the kids (our "sitter" pulled out of the trip a few months earlier). Given I've had all the attention this year with the FWC, AdH time trial and Etape it seemed only right that 'er indoors should get the gig. She did us proud with a painful, but satisfying 4:47 (which is also a PB). I'll be posting her account of what turned out to be an amazing day (and trip to the Big Apple) at a later date (i.e. when she has written it). The photies look pretty good too. I'm busy planning this season and getting those UK sportives booked up ... I'm definitely back for the '08 season and raring to get cracking.

Probably look after the kids whilst Sam runs. Childcare issues and injuries have kept me off the streets. I got up to 18 miles and in good shape so "I could make it round" - but not sure I'd actually enjoy it ... of course my motivation may change when I get there and get caught up in the atmosphere etc. A week in the big apple cheering on the missus is all good though. Will report back on 'er indoors rather than 'im upstairs.... You must have noticed the Etape route was posted recently Pau-Hautacam over Le Tourmalet. Looks like a nice route - but not quite a taxing as this year's. I really fancy a pop at La Marmotte and the time trial on the following day ........

Ran for 12 miles mostly on the flat, 1:42. Felt fine except for the pain in my foot, which is better but still niggly. Put down a deposit to do Etape next year and probably do Marmotte as well. I'm working on the better half to see if I can slip in Gran Fondo Campagnolo for good measure. I'll definitely be back to te Fred Whitton, which looking back at this year is definitely comparable to Etape. Anyways ... still trudging along.

I've been very quiet, apologies. I'm doing the weekly long run and getting other sessions (incuding the turbo and hills) in during the week. I've got to admit that running isn't very interesting! Went for a run, had a tweak in my ankle. Went for a run, felt ok. Went for a run, shins ached etc. etc. it makes for a dull old blog! Its not like there is any interesting gadgetry or training regimes. You just run. I've got a forerunner and a schedule and just keep at it. I'm not made for this kind of training ;-) I'm going to sign up for next year's Etape - if I can't get in to that then either the Marmotte or Campag Gran Fondo will be next on my hit list. I'm missing the bike :-( I'm sure London and NY marathons are going to be an awesome experience but frankly I'd rather be on my bike.

We're both in. 2:09 events have got us uploaded and we've got our numbers for the NY marathon. Long, Long run of 16 miles on Monday. Its all getting a bit more serious. Sorted out some decent routes around the canals in Brum, which is nice cause canals tend to be pretty flat!!!!

Mad dogs and englishmen. Not exactly Etape heat but not far off. Another hilly long run in the heat and faster than last week. Not a lot left in the tank at the end and the heart rate average is 10 bpm higher than last week but that'll be the heat anyway. Quite pleased since I've done absolutely nothing all week, except eat a tonne of unhealthy biscuits, chocolate, cake etc. Doing a ToSH tomorrow in prep for the real thing on the 19th and turning over a fresh leaf on the "fuelling" front. I think I deserved a bit of fun.... A nice run in the sun, temperature in the 30s!

So the schedule had me down for a 12 miler at 9:15 pace. Sam and I ran a "hilly" (800m of ascent) 11.25 miler at a steady 9:30 pace. I figure this is good enough for a first long run and I certainly could have gone harder since my average heart rate was 137bpm to a max of 158 and felt strong as we stopped for a cool down and gentle walk to home. I have bought a garmin forerunner and so the long run data is below, the polar data is rather boring by contrast so I haven't bothered to show it. You'll notice a 4 minute break at about 20 minutes into the run, I took an impromptu 'comfort' break ... First long run data, sans heart rate ...

What a great resource ! Of course my finely tuned athlete's body requires only the very best surfaces for my speed work...

That was just too easy - got a decent enough schedule from Runners World using their smart coach tool. I even get 3 days to ride my bike at a 'moderate' pace (i.e. rest and corss train). I'll review after the first couple of weeks. Have to admit I am a big believer in higher intensity training followed by enough time for recovery and adaptation. The fact that it comes from Runners World is also re-assuring. Why wasn't bike training this easy? All those meso- macro- and micro- cycles and periodization etc etc. I just wanted a training programme like this ... Wk Date Mon Tues Weds Thurs Fri Sat Sun Total 1 7/23 7/29 Rest / XT Easy Run Dist: 7mi @9:15 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@7:50; Cool Easy Run Dist: 6mi @9:15 Rest / XT Long Run Dist: 12mi @9:15 31 miles 2 7/30 8/5 Rest / XT Easy Run Dist: 7mi @9:15 Rest / XT Speedwork Dist: 6mi, inc Warm; 2x1600@7:19 w/800 jogs; Cool Easy Run Dist: 7mi @9:15 Rest / XT Long Run Dist: 14mi @9:15 34 miles 3 8/6 8/12 Rest...