Windsor Half Marathon - Withdrawal

Unfortunately, I have had to withdraw from this years Windsor Half Marathon due to injury. Yet again, my back is playing up and I'm unable to run more than 2-3 miles without pain. It's extremely frustrating and has made me feel quite miserable in recent weeks. I'm visting the gym regularly (using the bikes) to try and keep up my fitness and taking plenty of ibuprofen to keep the pain away...what a bummer. I love running but seem to be plagued with injury, whether it's my shins, back or knees it's not getting any easier :(

Half Marathon Preparation

I have about a month to go before my third Windsor Half Marathon. The first time was about 8 years ago and I finished in about 2 hours 10 minutes, second time around was last year when I'd broken a rib a couple of months before hand. I hardly trained but had previously ran the London Marathon in the April and felt pretty good once my rib had healed. The week before, I figured that I'd run 8 miles and if I ran that OK then I would still take part. I managed the 8 miles which was tough so decided to take part. I managed 2 hours and 5 minutes beating my previous time on this very hilly course by 5 minutes. This year, I'm in reasonable shape and have done a couple of 10k's and some regular running up to about 5 miles distance. I'm planning to step up each weekend with some shorter distances during the week. This weekend, my long run will be 6 miles, the following weekend 7 miles, then 8 miles and the week before I'm planning on a 10 mile run. In between, I'll be running perhaps 3,4 or 5 miles perhaps twice per week. If I can, I'd really love to break the 2 hour mark but the course is tough and it would be a major result if I did. I guess the main objective is to beat last years time, that will make me happy enough!!

Running In Fuerteventura

It's been a while since my last post, primarily because I've been on my holidays in the Canaries. I took my running shoes and managed only 3 runs during the two weeks as my back was playing up again. So what was it like running in near 40 degree heat just off the coast of Africa?! It was seriously hot and very windy. I found a great run from Caleta de Fuste, heading north up the coast and back past some really fantastic scenery and of course the chipmonks who live in the rocks. Each run was about 5km, so not ball busting stuff but it kept me relatively in trim with the forth coming Windsor Half Marathon in September. Anyway, here's a couple of pictures of the run taken whilst running!! It was a long old run this one, great scenery but seriously tough battling against the wind!!It doesnt look it in this picture but this was one serious hill at the half way point and had my heart monitor going through the roof!!!

Training For My Sub 50min 10k

My quickest 10km to date is around 52 minutes and the prospect of achieving a sub-50 minute time seemed almost unachievable until now! I've been running 4-5km at faster pace than my usual longer runs and have been gradually stepping up the distance. Last week, I managed a 6km run in under 30 minutes which was good. I felt pretty tired afterwards but OK. Last night, I set off for what I thought was a 6km run but realised after 30 mins that I was nowhere near home and still had a couple of km to go. I cracked on at the same pace and managed 8.2km in 40 minutes dead which I was really pleased with. I'm feeling confident now about the prospect of a sub 50 minute 10km and just need to organise one now!!! Here's my run, taken from my new Polar Watch.

Asics GT-2140 Running Shoes - Review

I've had problems with shin splints for the past couple of years, ever since I started training for the 2008 London Marathon. Although I never realised it, previous running specialist have always recommended a structured shoe based on a quick look at me running across the shop!!

The increased intensity of marathon training caused me no end of problems, resulting in numerous visits to the physio and dissapointing marathon time having run whilst injured. I entered the 2009 London Marathon with a view to completing my unfinished business and a sub 4 hour marathon but withdrew due to injury...yes, problems with my shins again.

I've seen a podiatrist, been recommended new shoes but have still felt the need to ice down my shins after every run. Until now.....

8 Weeks ago, I tool a trip down to the Asics Store in Central London and took part in their free Gait Analysis with one of the guys there. He asked me a ton of questions, got me on the treadmill and talked me through the whole process eventually recommending a pair of shoes (Asics GT-2140). I left there £85 lighter but with probably the best pair of running shoes that I've ever had.

In the last 8 weeks, I've been running every other day and whilst I still felt a bit sore at the start the pain and discomfort I felt previously has all but gone.

I'm actually amazed, after spending huge amounts of money on orthotics, podiatry vists and several pairs of running shoes, I'm now running pain free with one simple pair of £85 running shoes.

Improving Running Pace

My quest continues to increase my running pace with a view to completing my first 10k in under 50 minutes. So far it's going reasonably well and I'm running regularly at 5min km pace but only over about 4km. I ran again on Friday, this time beating my best and managing 19:36 on a day when I was tired and didn't really feel like running. I managed another 4km on Thursday in 20:01 and my last 3-4 runs have all been very close to 20 minutes. I've decided to stick with the 4km for another few weeks and then step up to perhaps 5-6km and see if I can maintain the pace. You'll see from the graph below that I barely edged outside the Max heart rate zone which shows my fitness must be improving.

Running 5 Minute Kilometres

In my quest to run a sub 50 10k, I've been concentrating my efforts on running 4km at 5 min per km pace. Last night was the first time that I managed to run 4km in under 20 minutes, coming in at 19:49 which I was very happy with. My new Polar RS400SD helped me along the way monitoring my pace and heart rate whilst on the move. Here's my graph...

I found the run reasonably hard and as you'll see from the graph eased out of the 'maximum intensity' zone in the second half of the run. This is when my hear rate went above 180bpm and I was starting to feel it. I must add, that the weather was extremely hot, upwards of 25 degrees and the sun was burning down on me. Still, I made it and it gives me the confidence to build up the mileage at that pace, keeping my focus on that sub 50min 10km.

Polar RS400SD Review - There's More!

I've had an absolute nightmare with my new Polar RS400SD heart monitor, seemingly being unable to connect to my PC via infrared. Well for all those silly people out there like me, the big red button on the watch is NOT the infrared port where you aim the USB stick!! I've been trying and trying since getting my new watch and only realised yesterday. Now everything works pretty well and I don't really have any complaints. Here's how you should connect your watch to the USB port.


What is the big red infrared looking button all about?!? Anyway, I'm all sorted now and happily uploading my runs and hopefully scoring vitality points towards my PruHealth cover...Hooray!!

POLAR RS400SD Review

It finally arrived, after about four weeks of waiting Polar sent me my replacement watch!! It appears to work, at least the faulty button is no longer faulty. In the box you should find the following:

Watch
Software (CD)
Infrared USB Stick
Foot Pod
Heart Monitor - the band that goes around your chest.

The first thing that hit me, was the size of the foot pod. It's quite light but I wasnt expecting anything so big. However, once on it was fine and you dont even notice it.

The watch is easy to use, although the buttons can be a little fiddly. It's fine though and has a decent screen so you can see your pace and heart rate.

Off I went for my first little run, about 4km and here are my results.

My Quick 4km Circuit

I have a 4km circuit that I run regularly, just to give me a good indication of how I'm doing. I ran yesterday in my new running shoes....Debbie's most hacked off that I've bought another pair. It took me 20:22 seconds this time which was OK but it was very hot and I wasn't paying much attention to the time. I'm feeling it a bit in my shins, needed to ice them afterwards which is real pain. The joys of shin splints eh....perhaps icing them after every run is what I need to be doing, and the ibuprofen and the stretching....what next?!?

POLAR RS400SD Hear Monitor Review

Well, it would be nice to have the opportunity to properly review this product, but it was broken when I got it and had to be returned to Polar UK. Three weeks later, I'm still waiting for my watch and not heard a peep from anybody at Polar in that time. Additionally, each time I ring up I get given the run around and end up holding on the telephone for what feels like hours. The whole Polar customer support thing isn't looking very good. Whilst I did get a great discount via Pru Health, unless the watch works it is a complete waste of time. I'm not happy as you might guess and have just been told yet again that somebody would call me back!!

Dorney Dash 2009 - Results

It was a wet and windy Dorney Dash, very different from last year!! I headed down there for around 9am and waited around in the wind and rain, managing a little warm up just before the start. There were around 500 people I think which is half the turn out from last year, perhaps the weather had something to do with it...

At 10am the race began and off we went along the right hand side of the lake as you look away from the Boat House. It lashed down on a few occasions and on the first run back to the Boat House, the wind was strong and horrible but I was doing reasonably well according to my watch. At 4km, I was just over the 20 minute mark but I was pretty tired and by the time the half way point came I had dropped off the pace a little. The half way point left me with one more trip up the side of the lake and then the return leg which seemed like an eternity!!

I ended up finishing in 54:03 which was 1:30 quicker than last years race so I was actually quite happy. Still nowhere near 50 minutes but improving all the same!!!

Here's the official results: http://www.sportsystems.net/Dorney/files/ResultsDoDash09All.pdf

Pictures to follow, if I can find any!!

2009 Dorney Dash 10k - Preview

It's only a couple more days until the 2009 Dorney Dash 10k, a race held at Dorney Lake, the rowing venue for the London 2012 Olympics and home to Eton School's rowing club. It's a fantastic venue, very flat and pretty and ideal for a personal best. Not that I will be looking at a personal best, being a little out of shape this year. I did manage a gentle 4k last night which took me just over 21 minutes and after the Staines 10k, I should be reasonably OK. My worry is the heat, after last years scorcher I was absolutely shot to pieces. Fingers crossed, things will be OK.

POLAR RS400SD Review Part One

Well, there I was planning to do my review of my new Polar RS400SD Heart Monitor and what happened? The thing doesn't work!! I've had to package it up and send it back to Polar...not quite what I had in mind. To be fair, the guys at Polar were pretty good about things and without hesitation gave me all the info and I duly dispatched it to them. I now have to wait between 5-7 days for it to come back, hopefully in tip top condition!!

Improving My 10k Pace

In my quest to complete a sub-50 minute 10k, I've done a couple of 4k training runs at under 5 minute per km and have been pretty whacked by it!! With my new heart monitor, I've been banging on 190 bpm towards the end of it. At one stage I hit 197 bpm and thought my head was going to come off!! It appears to be getting easier and I'm feeling slightly encouraged by that. Let's see how the next run goes (Thurs).