Monthly Archives: April 2013

Training

30-mile Test Run, Thames Path from Addlestone to Richmond

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What a difference a week makes.

On Friday night I determined that I was going to run 30 miles on Saturday morning. I’d been thinking about it for quite a while, it had been on the plan for weeks, but now it was almost time I found lots of excuses why not. First and foremost, time away from family. I thought if I took 6 hours then even if I started early it would be lunchtime before I got back, and those Saturday morning breakfasts with my family are so precious – I barely see them all week. Secondly, I was a bit scared of what I might find out about myself. I haven’t run further than 27 miles before, and that was the YORM last September – which took almost 7 hours (but it was in the Yorkshire fells) and so I’ve signed up for a bunch of ultras without every really knowing if I could run one.

But like I say, Friday night I steeled myself, got my kit ready, and set the alarm for 4:45. Sunrise was pegged at 5:55 on Google, so I thought if I got out around 5:30 I might make it back in time for a late breakfast  🙂 I signed up for Runkeeper Live so that Sarah would know where I was, as I wasn’t quite sure the route I’d be taking yet – I knew it would be the canal towpath but I wasn’t sure which direction. I measured 15 miles towards London and saw that a turnaround would be somewhere around Richmond. But that would mean at some point I’d be 15 miles from home, early morning, and that sounded a little scary.

Saturday morning came around, I got up after one snooze, kissed Sarah goodbye, and went downstairs for some porridge and got dressed. Raceready shorts, compression top, Surge backpack, Kinvaras, Inov-8 buff, Garmin, iPhone, my trusty green hat, Bosh wristband. Clipped my toenails. I always suffer with cramps at long distance so I decided to take a pocket full of S! electrolyte caps and a lot of water. I filled my 1.5L pack, and also an 800ml bottle, and stowed that in my pack too. A mix of nuts, raisins, flapjack and Jelly Babies, plus six or seven non-caffeinated gels, and I was ready. I resolved to drink more than usual, so a big gulp every five or six minutes, and I also set myself (and the Garmin) to run the first hour, then alternate five mins run/one min walk for the rest of the way. Bizarrely I set 20 reps of this, obviously early morning I was mathematically challenged because 20x (5+1) minutes is two hours, and I’d be running for a lot longer than that!

Running towards the canal lock that’s around 1/2 mile from my house, in the twilight I noticed there was a low mist hanging over the big pond nearby. Quite a lovely sight. I considered taking a picture of it to show later, but thought it was too early to stop running and get my iPhone out. So I ran on, and decided to head towards Walton and see how far I got. I started calculating what I could do to cut the switchback short and stay a little closer to home, so maybe I could do 10 miles away, 10 miles back, and then 5 miles the other way on the tow path before returning home. Or maybe 13.1 miles out and13.1 miles back, and then make up the other 4 later in the day.

I started drinking water early, trying for a mouthful every 5 minutes or so. I had an S! cap in the first few minutes too, just in case of later cramp – as far as I know once you feel cramp it’s too late to do anything about it, so I thought prevention (within reason) to be better than cure. And the running was great. It was a lovely cool morning, so heading through known territory (the streets of Weybridge, then joining the Thames path to Walton Bridge) felt pretty easy. I kept it deliberately to around 9:30 pace to start with, and tried to take in as much of my surroundings as possible. The sun was just coming up as I got to the bridge, lighting the mist over the Thames, and it just felt like the best day I could remember in which to run.

In-between Walton and Molesey I spotted the low sun between the trees, and the sight was too incredible to leave unrecorded so I stopped and got out my iPhone and took a picture. I tried to take another in case the first was blurry, but I was out of memory so that one would be it for the day. Heading along the path I passed a rowing club where a bunch of people were already paddling around, some people in boats with megaphones, and others taking massive boats out of the HQ and down towards the water. I thought for a moment they weren’t going to see me running along and move the boat directly into my path, but they stopped and I managed to dodge around it, just. This happened a few more times in the next two or three hours, and I could have taken umbrage but I preferred to think that it’s because I was still quite light on my feet so they couldn’t hear me coming!

Through Molesey, a lovely looking village, where my Garmin told me I’d been running for an hour and completed 7 miles, so now it was time to switch to 5 mins running/1 min walking. Felt good to make this switch, although I determined that I wasn’t going to dawdle – I’d use these brief periods of walking to have a good drink, take on some fuel, and stride out my legs. On through Hampton at about mile 9. I had to cross the road at the giant bridge that goes over the Thames there, and I could see paths on both sides continuing along so I chose the most likely looking one, a nice bit of parkland, and ran down it. Five minutes later the land ran out and I realised I must have chosen the wrong side. As I was running back I asked for directions and was told that the other side goes to Kingston and beyond. Wow, Kingston, that felt a long way away at this point, but I was still feeling pretty good.

The three miles it took to get to Kingston bridge were really pretty, with Hampton Court Palace and its park on the left pretty much the whole way, so always something to look at. At the bridge I crossed the busy road that I’ve seen so many times by car, and really couldn’t find a way down the other side. Again asking directions, I found that near the large John Lewis store is a staircase that leads down to a large paved area, that subsequently led to the path. No signage of any note. I’m glad I asked the way, or I might still be there now.

I thought at about this time, mile 12, that I might just carry on and do the full 15, then turn back. I felt great, I still had loads of gels, caps and food, a little water left in the bladder and a full bottle. So what the heck, I went for it, passing through Ham and on to Eel Pie Island where the Garmin told me I’d done 15 miles. I carried on a little way because there was no real landmark around, and I usually like to turn around somewhere memorable. But there was just a towpath as far as I could see, so I turned around and headed back. I texted Sarah at this point to let her know where I was, and that I’d be back around 11:30 (adding on half an hour thinking that I’d be bound to slow down from here). She texted back soon afterwards, reminding me that we had to drop Billy off at a tennis club in Weybridge at 12:30 so they might be out. I had an idea – could I make it back to Weybridge for, say, 11, and meet them all there? Starbucks seemed like a reasonable option, and Sarah agreed. I quite liked this idea of texting while running, checking the phone during the walk phase and replying while having some food and drink; it all seemed quite civilised and under control.

At Kingston Bridge again I knew the way across this time, so after dodging the traffic I continued along the river to Hampton Court at mile 22, where I decided to stop at a little shop and get some more water. I grabbed a 2-litre bottle (making sure it wasn’t sparkling) and handed over the 20-pound note that I’d taken with me. I knew the change would get annoying, rattling round, and so it transpired. I stopped just outside the shop, opened up my pack and bladder, dropped the change into a zipped compartment and tipped three-quarters of the water into it. After doing it back up I wondered what to do with the water, and I noticed a cafe nearby with a lot of people outside soaking up the spring sun. An elderly couple had a dog with them, and they gratefully accepted the water for him. I ran off, and I was pleased that they had a sort of amused look about them – I imagined them wondering where I was running from and heading to. Actually, they’d probably not thought anything of the sort, but the thought kept me cheerful.

With the coins rattling with every step, I knew I was on the home straight now with about eight miles to go until home, so probably six or seven to Weybridge. The landscape seemed different on the way back because the sun was out and everything looked bright. I took off my hat and buff, and stowed them in my pack. I felt a slight niggle for the first time, and it was at the top of both my feet by the shoelaces. I’ve had cramp there before so it worried me a bit, but it didn’t feel crampy this time. Nonetheless I had another S! cap and some extra water just in case. While I was running along here I thought of Boston, and the Twitter hashtag #RunforBoston where I’d seen a number of people run for 4.17 miles in support of those who got hurt or lost their lives. I wanted to show support for them too, and also for all my Bosh friends who were running the VLM the next day. I thought I’d try to stop my Runkeeper at exactly 30.37 miles (26.2 in support of VLM runners, 4.17 for Boston), which at the current pace would put me in Weybridge at about 11:05. Perfect, as long as I could keep going.

The sight of Walton Bridge was pretty welcome, as was the foot bridge over the canal soon after that signalled I was close to Weybridge. I got to the church near the town centre at about 29 miles and 10:50, and did a couple of loops around and stopped it exactly where I wanted it. Weirdly the last half-mile or so were by far the hardest – it really is all in the mind!

I was quite proud of myself: I’d done my longest run without any real problems, I’d finally done an ultra distance, I had my little story for Boston and VLM, I’d had a few little moments along the way to remember (like the couple and the dog),  and I was outside Starbucks where Sarah was buying me a tea, juice and a bacon sandwich and the kids had lots of kisses for me.

Distance: 30.37 miles

Duration: 5:11:50

Average pace: 10:16 min/mile

Climb: 757 feet

Training

Training w/e 12th April

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Not much to report this week. A bit of a washout week following illness, and chest infection continuing. I took the weekend off and rested, and then Tuesday tried my little 4.68 mile loop. Wasn’t too bad, but a couple of times I had to slow down because my lungs were coughing up some horrible gunge. Felt good to clear the tubes, and I did it at around 9 min/mile pace so not altogether bad. Rested again Wednesday, with still another four days of antibiotics to go, and then went to the gym for a little run on Thursday. I forgot my trainers so ran in my socks, and cut it at 2 miles as my feet hurt (at the top, oddly) and stretched for a while.

And that was that! Back stronger next week.

Total miles planned: 45

Total miles actual: 6.68 (!)

Training

Training w/e 12th April 2013

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Whoa. Sick week, again.

Started off well with a B2B – a 13.5 mile road run late Saturday night, and an 11.6 mile hilly run with Alick at 6:30 Sunday morning. All good, the road run particularly so and managed it in around 2 hours which was pretty good time for a training run. Just a giant loop made up as I went along, aiming for around 15 miles but cut it a little short largely because that’s when I ran back past my house. But… really heavy legs in the hilly run, walking all the steepest hills, and I was glad when it was over and I could have a tea and a bacon sarnie from the little cafe at Newlands Corner on the North Downs.

Rested Monday, and then Tuesday banged out 7 miles on the treadmill at the gym. I don’t particularly like treadmills, but they serve a purpose from time to time and this was one of those times. A good tempo session, lightly uphill, always close to 8 min/miles.

Then… crashing to earth. On Wednesday I felt a bit of a sore throat and a slight fever, just like a couple of times recently where a cough/chest infection was starting. I went out for a curry and a few jars on Wednesday night, sticking to some fairly healthy stuff (Goan fish curry to be precise), but I felt pretty nauseous Thursday morning when I woke up. I planned the day off as holiday to spend with my son Billy, we’d bought tickets in the afternoon to go see The Croods and we thought we’d stay in and play games the rest of the time. Good dad and lads day. I didn’t feel like breakfast but we all went to the local cafe before Sarah left for work, and I ate something but 20 miinutes later I was in the cafe toilet throwing up. Not pleasant. I took my daughter to nursery and then Billy and I went home, and I promptly went to the toilet and my body purged itself over the next few hours of pretty much everything it had. I spent the whole day, from 10 in the morning until early evening, either on the toilet or lying on the floor near it. I dislocated a finger fainting and falling off the toilet. I bruised my knee at some stage. Billy came up every hour or so to see if I was alright, and I told him I was, but I really wasn’t. My whole focus was getting out to see that movie at 3:40, and as 1 and then 2pm approached I realised we weren’t going to make it. There’s nothing like disappointing a child to make you feel low, regardless of how low you already are. But he was fairly philosophical about it, good lad.

I slept OK that night, and immediately I woke up Friday morning I knew I wouldn’t be able to go to work, but my next thoughts were to wonder if I’d be able to make running that weekend. I have big mileage plans at the moment for training, and although that week I’d clocked up 32 miles already I wanted to add another 10 on Friday. No chance of that, honestly. Just too unwell. A pattern seemed to be forming.

Total miles planned: 41

Total miles actual: 32.2

Training

Training w/e 5th April

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Saturday: still feeling the after-effects of the cold, still guzzling various remedies. Much better, and I was quietly confident that I’d wake up on Sunday with no real problems.

And as it transpired. I wouldn’t say 100%, but definitely good enough, and nothing on the chest – so I went for a run around the block. My usual 4.5mile loop, wearing new boots – Saucony Kinvara 3. Ran with the Garmin but didn’t look at it until I was a couple of miles in, just ran as I wanted to, applying a bit of effort but not too much. Shoes felt great, and I was feeling quite OK at around 8 minutes/mile – which is pretty quick for me. I did the whole loop in 8.07 minutes/mile, and felt good afterwards, no real problems. Looking forward to running on the NDW around Dorking tomorrow morning with John Pickup.

And then Monday came around. I met John around Dorking station, at the start of the loop. We got going pretty early, and both felt good. We talked about stuff, getting to know each other as we’d only met once before. We talked about John’s recent Pilgrim ultra success, and about how he hadn’t trained much for the six weeks following that; and how he was now getting back up there for the forthcoming 3 Forts Challenge – which I’m running too. We also talked about my upcoming ultras. And then! I realised we were about 25 minutes in and I hadn’t taken in any water. This isn’t what I’d normally do; ordinarily when I’m running on my own I regulate my water and food intake pretty well, but this time I just forgot. I had a drink and resolved to drink more regularly from then on.

The countryside around Dorking really is stunning. Some of the views make you want to stop to take them in. At one stage John pointed out a hill that looked an awfully long way away, and that that was the third of a few big hills we’d be climbing today. It reminded me of the run last December between Marathon and Athens; when we recced it we stood on a hill near the Acropolis and looked in the general direction of where we’d be running from, and saw a mountain way, way in the distance – and then worked out via the map that this was, in fact, a small hill about halfway – the actual mountain (Mount Penteli) was the much larger, darker shadow even further back. This sort of view really brings home how far something like 26 miles really is – it’s a REALLY long way. So bugger off, anyone who thinks that running 26 miles is easy. It’s not!

The running was good – great, in fact. We both felt good and strong, and while John ran up all the hills I’d already resolved to walk up the steepest, but that seemed to work OK as I caught him up again (most of the time) on the flat or downhill. There were some really good hills around there, with picturesque views – Holmbury Hill, with the iron age fort remains on top, is a favourite of mine by car so it was good to have run there. I remember John racing with some mountain bikers to reach the top, and sprinted off into the distance to the fort area – beating them too – but I deliberately held back and conserved my energy, not being too aware of what was yet to come.

On Leith Hill, which I’d previously cycled up once or twice so I knew of its magnitude, we made good progress getting up and to the summit, where there’s a tea shop. I really fancied a drink because my backpack, the UltrAspire, has a bladder which makes the water taste funny after a while. John bought us a coffee each, and we stood and drank it – a massive mug of REALLY good coffee. We probably spent about five minutes standing around, drinking and chatting, and then we resolved to head off back down the other side. After a few minutes, though, I started to feel weird. I felt a little bit nauseous and dizzy, and my calves started to cramp. I stopped and walked for a bit, and not for the first time that day John did too; he could see I was flagging and was happy to run/walk at my pace. I carried on for a time, running a little bit and then walking when I felt dizzy or crampy again, and eventually I had to sit down because I knew I was going to be sick. The whole coffee came up, pretty much in one go. I felt much better almost immediately, and got up soon after and started moving again. The cramps continued periodically, so I was now walking and running the whole way, but there was only one more hill to cross before the descent into Dorking and back to the car. I took an S! cap at some stage when I though I could keep it down, to get the electrolytes in. I don’t remember much about this part, except John telling me there wasn’t far to go, and the whole of that part of the run seemed to take forever. I think it may be that my brain had decided that I was at the finish already, and so it shut down my body a bit, but there was still a decent way to go through Dorking and up to the station where I’d parked.

We got to a small convenience store that was open, and I said I wanted to go in to find a toilet and get a drink. John offered to go get my car and drive it back to me, which he did while I went into the shop. The shop owner wasn’t happy to see a dishevelled runner come in and refused to let me go to the toilet, so I bought some Oasis and went outside. I felt an overwhelming need to lie down, so I did – on my back first and then, because the pack was in the way, rolled onto my side into the foetal position. I must have looked pretty tragic. I lay there for a while, and then sat up and sipped some Oasis. My legs were still pretty locked with cramp so standing was painful, but I did a bit of stretching and it loosened up a bit. John brought back my car (thanks again, John) and then after asking if I was OK he made off for the station. I got in the car and turned the engine and heater on, and sat there for a good while with cramped legs, with my body uncontrollably shivering – I just couldn’t stop. It was quite cold outside but not that cold, and so I must have had something wrong with me. We’d run 21 miles, up and down some hills but not particularly taxing – I’ve certainly run longer and harder before and not had this reaction. After 20 minutes or so my shivering had died down and I decided to sort out my cramp – so I turned off the engine and got out of the car. It felt freezing cold now, but the stretching felt good. I bought another Oasis and drank most of that, texted Sarah and then started to head off home – I felt at that point like I was safe to drive and the cramping was under control, and the drive home was thankfully uneventful.

The rest of the day went OK. I recovered after a couple of hours and I felt great. So not sure what happened to be honest – could it just be that initial lack of water intake sparked off the cramping, and then the coffee was just too much for my system? I was ill again in the coming days so it’s possible some illness was coming at this stage, but I’m just chalking it down to experience. One thing’s for sure though, I need to do this run again (or something very like it) soon to practice drinking, electrolytes, food etc for longer distances, and make sure this was just a one-off.

Total miles planned: 37.5

Total miles actual: 34.2