This past week was a 46 mile week. The largest mileage week of the year so far, but some much bigger ones are on their way, although next week is less miles, it has some faster runs in it which I’ll be talking about in next week’s report.
First up this week, this is the past week’s schedule, you can click on a couple of the runs to see my route map and stats:
Mon 4M (35 mins) easy (8m45s/mile)
Tue 9M of 1M jog, then 4 x 1M (or 6 mins) fast, with 400m (2-min) jog recoveries, then 1M jog
Wed 7M (56 mins) slow (8m/mile)
Thu 6M (45 mins) steady (7m30s/mile)
Fri Rest
Sat 5M (42 mins) easy or parkrun (8m25s/mile)
Sun 15M (2:05) slow (8m20s/mile)
If you look at the stats and maps of my runs I have shared here, you’ll see that I have been running slightly faster than planned and though I feel tired this morning, I am very pleased with my previous week’s running. I am well on track for my goals for London and Edinburgh marathons this Spring. I have daily weights routines aimed at targeting running specific muscle groups and I do daily drills for my running technique, so am building strength. Add to that, I am also adhering to a very particular, healthy and whole food lifestyle (see my previous blog post on my LCHF diet), I am continuing to lose weight. I thought I would have plateaued by now, but I have continued to reduce weight. I am of the opinion that lighter is faster, but I also do not want to become too thin, so will be looking at that a bit in the coming week.
It continues to be very cold, especially during the very early hours that I am running (5.30am), but I really like the high tech running gear that keeps me visible, warm and dry which is what I thought I’d mention today; my favourite running gear currently. Here are my favourite and best things I own and use as a runner:
1. Injinji socks. These are the socks favoured by quite a lot of ultra runners. They look weird as they have individual toes which take a bit of negotiating to get on, but feel amazing and ensure that my toes are blister free and do not rub against each other. I love them, they are so comfortable, and they make my children crack up laughing when I come in from my runs.
2. Garmin 910xt GPS running watch. I used to have a 610, but it got really, really wet on a couple of runs and stopped working. So I got the 910 which is aimed at triathletes, but I figured that if you can swim in it, I won’t get any problems with the rain again. I love it. I programme my interval sessions into it, I login to Garmin Connect to look at all my stats and have already been eyeing up the new 920xt.
I also have the heart rate monitor and the foot pod to go with them. Examining my heart rate has been interesting this year and gives me a lot of encouragement as my heart rate is often nothing like it feels. The foot pod is not for measuring pace, I use the GPS for that; it helps me get accurate information about my cadence, which is something I have been actively working on recently. That is, I am close to running naturally at the golden 180 steps per minute (my current long run average is 176 which I have adjusted my style to get up to).
3. Buff. I have several and wear them every run currently. I use mine as a scarf to keep my neck covered mostly, though also at times wear it like a cowboys neckerchief to keep my face from freezing solid and have used it as a bandana also.
4. Adidas Adizero boost. The marathon world record holder runs in these. I have worn these for a few years now. I wore them before they had the boost technology added. However, I have bought quite a few pairs since too, as you can see.
They are minimal enough not to be clunky and so that I do not have that added weight, but they are also stable enough to carry around my hulking frame. The boost layer is more focused to the back, so you get the extra energy return if you sink into more heel strike on those long runs when you need it the most. I love them, they suit me and my running style.
5. Helly Hansen Base layer. I love this. It is black and white. I have several of them. They are inexpensive and wick away moisture amazingly.
6. Ronhill waterproof jacket. This makes my wet runs so much fun. Completely waterproof. The only reason I am wet is due to sweating, nothing to do with running in a downpour. Plus, if I wear my Sealskins (brand name, not actual) waterproof gloves too, it is actually great to be out running in the rain.
I wrote here before (nearly 3 years back) about some other favourite equipment; nipguards, compression shorts and foam roller still apply, but nothing else does. I don’t use gels at all anymore (I am non-sugar all the way baby!) I don’t run with headphones at all as I like to tune in to my surroundings and also don’t want to get too distracted from what my body is experiencing. A lot of races do not permit running with headphones too, so best not to get used to them. I don’t run with any drinking water unless it is a 20 mile run (it is just not necessary. Read Tim Noakes’ book ‘Waterlogged’ for the science on the matter) and I’ll use my Salamon run pack with water bladder (bought in readiness for my ultra training later this year) then so my arms are free. It is amazing how much things have changed for me and my running in the last couple of years.
I shall be back later this week with another blog entry aimed at using psychology for advancing running performance.
