Arrived in a wet and windy London for Christmas with my family. I had optimistically packed my running kit. My sister lives near Bushy Park which offers some great running potential. Managed 6km around the park in high winds and drizzle. The weather was very mild so the wind and rain were not too discouraging. I ran with my brother-in-law and wife which made a nice change from lone running. I was pleased too find it was not too difficult and I was quite fast. The surroundings are perfect for trail running and 5km Park runs take place every Saturday.
Boxing day we took a trip down memory lane to Box hill in Surrey. We often went for walks here when I was a child. It's a pretty steep and muddy climb to the top. At the top there is an war time fort and plenty of tree covered tracks to run on. It was busy with lots of runners cyclists and families burning off Christmas overindulgence. I really enjoyed running around the hill even if I was quite slow and I only did 7km. I consoled myself with then fact that the climb is so steep and the descent the same that is difficult to run faster.
Unfortunately this was all I managed over the Christmas week, but still more than I expected to do.
mercredi 30 décembre 2015
jeudi 24 décembre 2015
Week 16: Getting back into it
How to get back after illness? Motivation low, still feeling very tired and stomach still cramping from last weeks stomach bug. Decided to run to pick up my son from school, only a couple of kilometres but it was good to be out in the fresh air. The next few days were very busy with end of the year work. I had hoped to get to the gym but car problems meant this fell through. Then I was working for two days and I started getting flu symptoms. I have a feeling that my running program is fizzling out at the end of the year.
Finally managed to get to the gym and pound away on the running machine for about an hour. Next week is Christmas and I am off to London, so I am not too confident about maintaining my training schedule.
Finally managed to get to the gym and pound away on the running machine for about an hour. Next week is Christmas and I am off to London, so I am not too confident about maintaining my training schedule.
lundi 14 décembre 2015
Week 15: A great start the week, but a fizzle at the end
After a lazy weekend, I started the week with a long trail run. I have been meaning to follow the route of the "Tour de hameaux", which is around 15km. This circular route rises very steeply, before dropping down rising again, and finally dropping back to the starting point; an elevation of nearly 800m. Every August this route is the backdrop for a walk organised by the village council. There are stops in hamlets with food, drink and music. It is a very pleasant day out. Unfortunately for me I was alone and nobody was waiting at refreshment stations.
The morning was cold, but I soon warmed up as I jogged to the bottom of the first climb. I was quickly forced to a fast walk by the steep incline. The path was very muddy and slippery, especially around a leaking water reservoir built into the hillside. The first part of the route is on the north facing side of the hill, or "ubac" as they call it here in the Alps. I could see the sun shining on the hillside on the "adret" (south facing side) of the valley, this motivated me as the last half of the route passed here. I reached the first village in good time and the route drop down, before following the contour of the valley through a field that showed evidence of cattle. I crossed my fingers there were no bulls as I dodged large cowpats. Could the size and shape indicate if the cattle were male or female? I exited the field without incident except for soaked and muddy shoes, only to be chased by an enthusiastic sheepdog. Luckily the owner was with him and assured me the dog was only signaling my presence. The route dropped away to cross the stream that has cut the valley, before rising steeply onto the other side and the sun.
I was feeling pretty good as I ran down the hill to the bridge over the stream. Unfortunately I had not remembered to concentrate on my feet and slipped in the mud. I was lucky to maintain my balance but could have easily taken a tumble. I refocused my attention on placing my feet. As the path rose again, I felt as if I was moving quite quickly and my legs felt fine. After and hour and a half I arrived at the highest point and began my descent back to home. The sky was clear and I had a spectacular view over my village, the town reservoir and the snow capped mountains in the distance. I could just make out the tip of Mont Blanc on the Horizon. I flew down the final part of the slope and powered home the last 500m. A great way to start the week.
Day two back to the gym again. Thirty minutes of static bike and weight lifting for core strength. Still no hamam for my poor muscles.
Unfortunately the next couple of days saw me laid low with a stomach bug. I toyed with pulling on my running kit and trying to run myself better but I really didn't feel up to it. How and when to get back into the running shoes after being sick?
The morning was cold, but I soon warmed up as I jogged to the bottom of the first climb. I was quickly forced to a fast walk by the steep incline. The path was very muddy and slippery, especially around a leaking water reservoir built into the hillside. The first part of the route is on the north facing side of the hill, or "ubac" as they call it here in the Alps. I could see the sun shining on the hillside on the "adret" (south facing side) of the valley, this motivated me as the last half of the route passed here. I reached the first village in good time and the route drop down, before following the contour of the valley through a field that showed evidence of cattle. I crossed my fingers there were no bulls as I dodged large cowpats. Could the size and shape indicate if the cattle were male or female? I exited the field without incident except for soaked and muddy shoes, only to be chased by an enthusiastic sheepdog. Luckily the owner was with him and assured me the dog was only signaling my presence. The route dropped away to cross the stream that has cut the valley, before rising steeply onto the other side and the sun.
I was feeling pretty good as I ran down the hill to the bridge over the stream. Unfortunately I had not remembered to concentrate on my feet and slipped in the mud. I was lucky to maintain my balance but could have easily taken a tumble. I refocused my attention on placing my feet. As the path rose again, I felt as if I was moving quite quickly and my legs felt fine. After and hour and a half I arrived at the highest point and began my descent back to home. The sky was clear and I had a spectacular view over my village, the town reservoir and the snow capped mountains in the distance. I could just make out the tip of Mont Blanc on the Horizon. I flew down the final part of the slope and powered home the last 500m. A great way to start the week.
Day two back to the gym again. Thirty minutes of static bike and weight lifting for core strength. Still no hamam for my poor muscles.
Unfortunately the next couple of days saw me laid low with a stomach bug. I toyed with pulling on my running kit and trying to run myself better but I really didn't feel up to it. How and when to get back into the running shoes after being sick?
mercredi 9 décembre 2015
Week 14: Increasing my distance.
Monday morning, the kids are off to school, and my wife to work. I have a couple of free hours but it is cold, damp and dark outside. I pull on my running clothes and shoes and, after a light breakfast, force myself out the door. I have planned to run to a village above my house and then circuit back. I want to increase the distance of my weekly run by 10%, so 11 or 12 km. It is cold and I start slowly. After passing through the village I veer off up the hill and immediately get lost. I had turned too soon and have to retrace my steps. I tell myself it doesn't matter, I will know for next time. The path climbs steeply, like every path around here and I am soon down to a rapid walk. I pass a couple of houses with "beware of the dog" signs. These signs are unnecessary really as the beasts are hurling themselves at the fences, eager to chop down on my screaming calf muscles. I hate dogs when I am running. I can hear one particular pair raging long after I have passed the house. Glad I am not their neighbour. Finally the path levels off and I break out of the woods into a very damp field. My feet are soon wet and cold, but the sun has reached over the crest and I am in sunshine as I jog through the village. Now the path drops steeply back to the valley. My pace increases but I need to watch my feet. Wet leaves cover slippery stones and I almost tumble a number of times. It is strange but as I descend it is colder than higher up. It must be due to the morning mist still trapped in the valley floor. I arrive back at the reservoir and run comfortably and quickly back to the house. 12.8 km, objective reached and I seem to be getting faster. I am glad I forced myself out.
The next day I go to the gym and mix static bike, rowing, weight lifting and running machine. I try doing some speed training on the running machine. Starting off at my jogging pace, then speeding up for 30 seconds or so, then dropping back to my jogging pace. I am trying to recreate my training on the running track. But I really don't enjoy running machines.
After two rest days, mainly because of work, I return to the gym and mix things up like in my last session. This time I try to recreate some hill training on the running machine by increasing the gradient. I do not feel very efficient, perhaps it is because I am training in the afternoon after lunch. I was a bit disappointed that the hammam is still out of action I could have done with a nice relaxing steam.
The next day I go to the gym and mix static bike, rowing, weight lifting and running machine. I try doing some speed training on the running machine. Starting off at my jogging pace, then speeding up for 30 seconds or so, then dropping back to my jogging pace. I am trying to recreate my training on the running track. But I really don't enjoy running machines.
After two rest days, mainly because of work, I return to the gym and mix things up like in my last session. This time I try to recreate some hill training on the running machine by increasing the gradient. I do not feel very efficient, perhaps it is because I am training in the afternoon after lunch. I was a bit disappointed that the hammam is still out of action I could have done with a nice relaxing steam.
lundi 30 novembre 2015
Week 13: Finding excuses
Really had to force myself out for a run at the beginning of the week. It was cold and damp, with slush from the weekends snowfalls. My car is playing up, and some DIY work was not going well, so I was not in the best of moods. I started plodding round the lake debating how many circuits I needed to do. Three circuits would give me my target of ten kilometres, but I was not in the mood to run on the flat passing the same spot three times. So after half a circuit I decided to run into the hills. The going was steep, rising about 300 metres in a kilometre. I soon dropped to a walk, cursing all the way and cold from my sweat. However once I reached the highest point the view down to the lake was worth it. The descent was a slippery, but I managed not to fall on my face. I even sprinted the last kilometre back to the car. So pretty satisfied and my mood had improved.
The next two days work and cold weather served as excuses not to do anything. So Thursday I knew I had to go to the gym. Some static cycling, 2km on the rowing machine and some weights for core strength. The next day I had an appointment for a massage at the gym, so spent a good hour alternating on the different machines before the massage. The massage itself was on a water bed and powerful jets of water provided the massage. It was very pleasant after my workout and seemed to do my leg and back muscles good.
The weekend again was rather lazy, apart from refereeing a under 10 rugby match. It is hard to pull on the running shoes and head out into the cold and damp, even if the sense of satisfaction afterwards is worth it. I am also having an existential crisis about the utility of running so often and the time it takes. I try to keep in my head, "just do it because you can".
The next two days work and cold weather served as excuses not to do anything. So Thursday I knew I had to go to the gym. Some static cycling, 2km on the rowing machine and some weights for core strength. The next day I had an appointment for a massage at the gym, so spent a good hour alternating on the different machines before the massage. The massage itself was on a water bed and powerful jets of water provided the massage. It was very pleasant after my workout and seemed to do my leg and back muscles good.
The weekend again was rather lazy, apart from refereeing a under 10 rugby match. It is hard to pull on the running shoes and head out into the cold and damp, even if the sense of satisfaction afterwards is worth it. I am also having an existential crisis about the utility of running so often and the time it takes. I try to keep in my head, "just do it because you can".
lundi 23 novembre 2015
Week 12: Loss of motivation?
After a weekend sat watching powerpoint presentations in a stuffy room while the sun shone outside the window, eating and drinking too much, I was much in need of my first run off the week. I struggled through 10km. My time was good but it wasn't easy and I am sure the responsibility lay with my excesses of the weekend. Tuesday was a busy day work-wise but I managed to squeeze in an hour at the gym, cycling and rowing. Disappointingly I only managed one more session this week and this in the gym. However I hit the running machine for a solid hour, running 10 km and varying my pace.
The weather finally turned cold this weekend and heavy snow showers gave me an excuse not to run. A little lowering of my motivation this week, need to sign up to a race to give myself a challenge or start running with others.
The weather finally turned cold this weekend and heavy snow showers gave me an excuse not to run. A little lowering of my motivation this week, need to sign up to a race to give myself a challenge or start running with others.
lundi 16 novembre 2015
Week 11: Indian summer
The weather is glorious for November. Chilly mornings, but without frost for the moment. Then, when the sun climbs over the mountain and burns off any mist, the afternoons are balmy. I am tempted to run outside every day, but I want to stick to my training plan. Every other day I try to go to the gym as a rest day for my poor feet, knees and hips. I am worried that running every day will put too much strain on my inexperienced body. So despite the sunshine I head for the gym and cross my fingers that tomorrow the weather will be the same for my scheduled outdoor session. My fitness exercises of lunges, squats, press ups and sit ups are done outside to take advantage of the autumn sun, and stock up on Vitamin D.
My daughter was with me for my speed runs this week so I took advantage of her to time me. My first tour took 1minute 40 for 400 metres, alternating sprints and jogging. On the second tour I slowed to 1 minute 53, and finally 1 minute 56. I did ten circuits with jogging, sprinting and walking. At this pace I could potentially do 1km in three and a half minutes, in theory anyway!
The next day I attacked my second real trail. I chose a route I know well, that can be found on the "Trail Station" site, Le Barioz. It is a small ski station behind my house. The weather was magnificent, blue skies and temperatures of 14°C. The trail starts from the cross country skiing base and rises rapidly on forest tracks. I managed to run for the first kilometre, and was happy to catch two Mountain bikers who had started before me. Out of breath, I alternated running and fast walking for the next 2km to the plateau. There were a lot of families walking, and I was asked for directions which slowed my pace. The route then drops steeply back to the cross country station. I really enjoyed being outside and the 7 kilometres felt very easy. I was disappointed when it was over. Comparing my times to others who have run the route, I was pleased to see that my one hour five minutes was perfectly respectable, taking into account the stops to give directions.
After my rest day this week I had planned to do some hill repetitions but when I woke up my achilles tendon was sore. After a quick Google search for "sore heel after running", I decided to go to the gym and do some static bike and fitness training to avoid putting any more pressure on the tendon. Apparently an injured achilles tendon can take a long time to heel. So "better safe than sorry" is still my motto.
A weekend seminar meant that I didn't run at the end of the week, and ate and drank too much.
My daughter was with me for my speed runs this week so I took advantage of her to time me. My first tour took 1minute 40 for 400 metres, alternating sprints and jogging. On the second tour I slowed to 1 minute 53, and finally 1 minute 56. I did ten circuits with jogging, sprinting and walking. At this pace I could potentially do 1km in three and a half minutes, in theory anyway!
The next day I attacked my second real trail. I chose a route I know well, that can be found on the "Trail Station" site, Le Barioz. It is a small ski station behind my house. The weather was magnificent, blue skies and temperatures of 14°C. The trail starts from the cross country skiing base and rises rapidly on forest tracks. I managed to run for the first kilometre, and was happy to catch two Mountain bikers who had started before me. Out of breath, I alternated running and fast walking for the next 2km to the plateau. There were a lot of families walking, and I was asked for directions which slowed my pace. The route then drops steeply back to the cross country station. I really enjoyed being outside and the 7 kilometres felt very easy. I was disappointed when it was over. Comparing my times to others who have run the route, I was pleased to see that my one hour five minutes was perfectly respectable, taking into account the stops to give directions.
After my rest day this week I had planned to do some hill repetitions but when I woke up my achilles tendon was sore. After a quick Google search for "sore heel after running", I decided to go to the gym and do some static bike and fitness training to avoid putting any more pressure on the tendon. Apparently an injured achilles tendon can take a long time to heel. So "better safe than sorry" is still my motto.
A weekend seminar meant that I didn't run at the end of the week, and ate and drank too much.
lundi 9 novembre 2015
Week 10: Back to training plan
My objective this week is to get back into the rhythm of one run with hill reps for strength, one run with speed laps and one long run per week. I want to increase my long run by not more than 10% per week, apparently more than this can lead to injury. At the same time I want to get back into my twice a week gym routine; static bike, rowing machine and weights, to mix things up a bit. In addition I have a 15 minute set of exercises, including lunges and squats, that I try to do every day.
Monday was a very short 2 kilometre run, but with hill repetitions. The weather was good, cold mornings, now that it is autumn, but warm and sunny during the day, perfect for running. I jogged to the hill as a warm up and then ran two sets of six, fast up and jog down. Then jogged home and stretched. Hard work still but felt good and set me up for the day. Always feel much more positive after a run, even if short.
The next day the weather changed and the grey skies suggested rain, still pretty warm for November though. Anyway today is a gym day. Woke up feeling pretty rough, upset stomach and headache, hope I'm not getting sick. Dragged myself to the gym where I managed 15 minutes and 3 kilometres on the rowing machine. I followed this up with 20 minutes and 7 kilometres on the static bike. I finished off with some weight training. I took advantage of the sports centres hamam and spent 20 steamy minutes relaxing.
The next day I was teaching all day, so I used this as an excuse for a rest day. I received Christopher McDougall's book "Born to run"from Amazon after having it recommended by various friends.
It is certainly very motivational and hard to put down, I have already finished more than half the book. It has made me think about running injury and running shoes. Not sure I am ready to go barefoot yet though.
Thanks to the book I was motivated to push myself onto the trails around my house. I had been putting this off. I was afraid of the steep uphill sections where I would probably have to walk, and the demotivation that this might lead to. After a false start when my car wouldn't turn over. I reviewed my plans, and instead of heading to one of the local trail station courses I left from my front door. I was able to jog the first 600m but then the track rose steeply and I found myself quickly breathless with my calves screaming. I had to walk, although I managed a fast pace. The path rose 300 metres before leveling off and then dropping back down to the village. Unfortunately I missed my path and had to follow the tarmac road. I am not a fan of tarmac, and cars speeding past make me nervous. Nevertheless I managed 9 kilometres with a pace of 7 minutes per kilometre. I was happy with that and felt very comfortable at the end, I could have gone on. I finished with some stretches and massaged my calves with Chinese balm.
I woke up the next day with much less stiffness than previously so was easily persuaded to go and do some speeds laps with my wife. Curiously my left knee was painful after flat running track circuits and not running up and down hills.
Last run of the week 8km along the river with kids on their bikes in front. Slowly getting faster, maybe the kids dragged me along. Perhaps I need to start running with other people. I did not manage my 10% increase in distance maybe next week.
Monday was a very short 2 kilometre run, but with hill repetitions. The weather was good, cold mornings, now that it is autumn, but warm and sunny during the day, perfect for running. I jogged to the hill as a warm up and then ran two sets of six, fast up and jog down. Then jogged home and stretched. Hard work still but felt good and set me up for the day. Always feel much more positive after a run, even if short.
The next day the weather changed and the grey skies suggested rain, still pretty warm for November though. Anyway today is a gym day. Woke up feeling pretty rough, upset stomach and headache, hope I'm not getting sick. Dragged myself to the gym where I managed 15 minutes and 3 kilometres on the rowing machine. I followed this up with 20 minutes and 7 kilometres on the static bike. I finished off with some weight training. I took advantage of the sports centres hamam and spent 20 steamy minutes relaxing.
The next day I was teaching all day, so I used this as an excuse for a rest day. I received Christopher McDougall's book "Born to run"from Amazon after having it recommended by various friends.
It is certainly very motivational and hard to put down, I have already finished more than half the book. It has made me think about running injury and running shoes. Not sure I am ready to go barefoot yet though.
Thanks to the book I was motivated to push myself onto the trails around my house. I had been putting this off. I was afraid of the steep uphill sections where I would probably have to walk, and the demotivation that this might lead to. After a false start when my car wouldn't turn over. I reviewed my plans, and instead of heading to one of the local trail station courses I left from my front door. I was able to jog the first 600m but then the track rose steeply and I found myself quickly breathless with my calves screaming. I had to walk, although I managed a fast pace. The path rose 300 metres before leveling off and then dropping back down to the village. Unfortunately I missed my path and had to follow the tarmac road. I am not a fan of tarmac, and cars speeding past make me nervous. Nevertheless I managed 9 kilometres with a pace of 7 minutes per kilometre. I was happy with that and felt very comfortable at the end, I could have gone on. I finished with some stretches and massaged my calves with Chinese balm.
I woke up the next day with much less stiffness than previously so was easily persuaded to go and do some speeds laps with my wife. Curiously my left knee was painful after flat running track circuits and not running up and down hills.
Last run of the week 8km along the river with kids on their bikes in front. Slowly getting faster, maybe the kids dragged me along. Perhaps I need to start running with other people. I did not manage my 10% increase in distance maybe next week.
lundi 2 novembre 2015
Week 9: A lazy week
My legs were suffering on Monday morning, backside muscles sore and knee feeling weak. Some research on the internet suggested hamstring and thigh muscles could be culprits so I am going to work on strengthening and stretching these, squats and lunges. I am slightly flat footed too, so a trip to a sports doctor might not be a bad idea.
I have connected with some friends on Strava to follow their activity. I hope it will push me, for the moment it is a bit depressing as they run faster and further than me. However I console myself with the fact that they have both been running for a while. When I quizzed one of them he told me practice is the key. He has run 1000km already this year, and participates in organised events fairly regularly.
As I suspected the kids holidays have screwed up my training. It was Wednesday before I could sneak off to the gym for a spot of cycling and weight training. However as my knee still felt weak after the last long run I was again able to justify this as rest and recovery time. Thursday I ran 8 kilometres with some speed laps on the local running track. My final run of the week was a very satisfying 9.5 kilometer run,with I am pleased to say some stretches well under 6 minutes per kilometer.
So despite a relatively lazy week, only 17 kilometres in total, I finished on a high and felt good.
I have connected with some friends on Strava to follow their activity. I hope it will push me, for the moment it is a bit depressing as they run faster and further than me. However I console myself with the fact that they have both been running for a while. When I quizzed one of them he told me practice is the key. He has run 1000km already this year, and participates in organised events fairly regularly.
As I suspected the kids holidays have screwed up my training. It was Wednesday before I could sneak off to the gym for a spot of cycling and weight training. However as my knee still felt weak after the last long run I was again able to justify this as rest and recovery time. Thursday I ran 8 kilometres with some speed laps on the local running track. My final run of the week was a very satisfying 9.5 kilometer run,with I am pleased to say some stretches well under 6 minutes per kilometer.
So despite a relatively lazy week, only 17 kilometres in total, I finished on a high and felt good.
dimanche 25 octobre 2015
Week 8: School holidays
The kids are on holiday for the next two weeks, and although one is off on Scout camp I still have the other to occupy, so my schedule might suffer a bit. It should be a good test of my motivation to see if I use them as an excuse.
I felt pretty buoyant at the beginning of the week. This was mainly due to how comfortable I had felt during my long run of the week before. Monday I only managed a short bike ride with my daughter, but I justified this to myself as a necessary rest day after the successful Sunday run. Always cautious about training too hard, too fast! Tuesday my daughter headed off to the pool with a friend. I could have gone too and varied my training but I am not a big swimming fan plus the pool is cold. Instead I opted to do some speed training. I jogged to the running track and did some circuits. After I had finished two sessions of six sprints, I still felt strong and I decided to carry on around the reservoir. By the time I got home I had run 10km, my speed was better dropping below 6 minutes per kilometer. It seems the training is beginning to pay off.
After my usual midweek rest day, I was again with my daughter so we took another longer bike ride.
On Friday I wanted to do some hill training as the previous week. My wife decided to come with me. She ran a Marathon in March but has not done any varied training apart from her normal runs. We jogged to a local hill and did two sessions of six, 30 second hill sprints. Hard work, but hopefully making us stronger.
Sunday I ran along the river in the valley again. I completed 12km in 1h20, not as fast as I would have liked and hard work. My backside muscles were aching and I was pretty slow. I suppose that in the words of the late, great John Denver, "Somedays are diamonds, somedays are stone."
I felt pretty buoyant at the beginning of the week. This was mainly due to how comfortable I had felt during my long run of the week before. Monday I only managed a short bike ride with my daughter, but I justified this to myself as a necessary rest day after the successful Sunday run. Always cautious about training too hard, too fast! Tuesday my daughter headed off to the pool with a friend. I could have gone too and varied my training but I am not a big swimming fan plus the pool is cold. Instead I opted to do some speed training. I jogged to the running track and did some circuits. After I had finished two sessions of six sprints, I still felt strong and I decided to carry on around the reservoir. By the time I got home I had run 10km, my speed was better dropping below 6 minutes per kilometer. It seems the training is beginning to pay off.
After my usual midweek rest day, I was again with my daughter so we took another longer bike ride.
On Friday I wanted to do some hill training as the previous week. My wife decided to come with me. She ran a Marathon in March but has not done any varied training apart from her normal runs. We jogged to a local hill and did two sessions of six, 30 second hill sprints. Hard work, but hopefully making us stronger.
Sunday I ran along the river in the valley again. I completed 12km in 1h20, not as fast as I would have liked and hard work. My backside muscles were aching and I was pretty slow. I suppose that in the words of the late, great John Denver, "Somedays are diamonds, somedays are stone."
lundi 19 octobre 2015
Week 7: Catch up
As I missed my long run last week I decided to change my schedule and start the week with this. I had an appointment down in the valley so took the opportunity to run somewhere different. The river on the valley floor is protected on both banks by an embankment. This embankment is topped by a well maintained path, great for running. I decided to run as far as I could for 30 minutes and run back. I expected to do about 10km. The first 10-15 minutes was hard work on a tarred road. Finally the road became a track and I got into my stride. Apart from a dog walker, whose hound showed an unhealthy interest in my heels, I didn't see anyone else. A reservoir came into view and as I had been running for nearly half an hour I decided to run around it before heading back to my car. I felt comfortable and my legs seemed okay until the last kilometre when my left hip became sore. By the time I got back to the car I had done 12km. I made sure that I stretched well and drank plenty of water.
The following day my hips were okay but I was feeling pretty tired. I pushed myself to the gym. After a disturbingly short thirty minutes on the rowing machine, I hobbled off and did some upper body weight training. I felt very lethargic and tired. Not sure if I am getting my nutrition right so decided on a big lunch which seemed to help. As my wife is vegetarian we do not eat a lot of meat, so iron deficiency could be an issue. I usually have a cup of coffee, a bowl of cereal with honey, cinnamon and milk followed by two rice cakes with peanut butter for breakfast. Lunch varies but usually involves some ham and cheese with pasta/ rice or potatoes and a piece of fruit. Dinner also varies but usually involves rice/ pasta or potatoes and a vegetarian sauce.
For my second run of the week I had decided to do some hill repetitions. These are recommended for strength building. In my village we have a Trail Station and one route is a 200 metre climb. The idea is to run fast up the hill for 30 seconds and mark the spot. I ran up about 100 metres. Next you walk or jog back down, before running back up to the spot. This sequence is repeated 6 times before taking a five minute pause. Then the repetitions are repeated again followed by another five minute pause.
The next day I was back at the gym for a 20km static bike session. Saturday was another rest day and my son's rugby tournament. Sunday I was spectator at a Marathon relay race in overcast, cold and grey conditions. Teams of six run 2x ten kilometres, 3x five kilometres and finally 7km to complete the 42km. I have not registered myself for a race yet but I can feel that the time is coming soon when I will need this element of motivation to push me on. Later in the afternoon the sun had come out and I went out for my last long run of the week 12 kilometres.
The following day my hips were okay but I was feeling pretty tired. I pushed myself to the gym. After a disturbingly short thirty minutes on the rowing machine, I hobbled off and did some upper body weight training. I felt very lethargic and tired. Not sure if I am getting my nutrition right so decided on a big lunch which seemed to help. As my wife is vegetarian we do not eat a lot of meat, so iron deficiency could be an issue. I usually have a cup of coffee, a bowl of cereal with honey, cinnamon and milk followed by two rice cakes with peanut butter for breakfast. Lunch varies but usually involves some ham and cheese with pasta/ rice or potatoes and a piece of fruit. Dinner also varies but usually involves rice/ pasta or potatoes and a vegetarian sauce.
For my second run of the week I had decided to do some hill repetitions. These are recommended for strength building. In my village we have a Trail Station and one route is a 200 metre climb. The idea is to run fast up the hill for 30 seconds and mark the spot. I ran up about 100 metres. Next you walk or jog back down, before running back up to the spot. This sequence is repeated 6 times before taking a five minute pause. Then the repetitions are repeated again followed by another five minute pause.
The next day I was back at the gym for a 20km static bike session. Saturday was another rest day and my son's rugby tournament. Sunday I was spectator at a Marathon relay race in overcast, cold and grey conditions. Teams of six run 2x ten kilometres, 3x five kilometres and finally 7km to complete the 42km. I have not registered myself for a race yet but I can feel that the time is coming soon when I will need this element of motivation to push me on. Later in the afternoon the sun had come out and I went out for my last long run of the week 12 kilometres.
lundi 12 octobre 2015
Week 6: A tough week
Woke up on Monday morning with sore hips after my long run. Normally it is a fitness day at the gym but the question of overtraining was hanging in the air. A quick "google" did not reassure me. Apparently hip joints can get inflamed and cause all sorts of problems. I finally decided to go to the gym and see how I felt. I opted for the rowing machine. The seated position seemed to be okay and I managed half an hour of intense rowing. I followed this up with some weights. My hips actually felt better after this.
The next day was pretty miserable and lacking the courage to run outdoors I headed back to the gym and the running machine. I decided on 8km which is around what I run outdoors. I found it pretty tough going. I am not used to running in one place and my gaze kept wandering to the counter, which seemed to click round incredibly slowly. It finally took me an hour to run 8km, which is very slow for me. Then I realised what had gone wrong I had set the incline to 4%, so I was effectively running uphill. On returning home I found the an article on Running hills from Men's Health useful.
After my midweek rest day I was due another run outside. However I felt a cold was coming on and as the day was damp and chilly, I decided to try and conquer the running machine. This time I followed the advice in the article. I started slowly on a 1% incline; five minutes at walking speed, then five at a slow jog, and finally building to my usual pace of 10 minutes/ kilometre. I ran for 8km and slow down gradually finishing with a 5 minute walking pace. It was certainly easier than the last time and my pace was back to normal. The next step is to incorporate changing gradients as advised in Men's Health.
As this weekend was my wife's fortieth and we ate and drank too much, I skipped my long run. I will have to do more next week.
The next day was pretty miserable and lacking the courage to run outdoors I headed back to the gym and the running machine. I decided on 8km which is around what I run outdoors. I found it pretty tough going. I am not used to running in one place and my gaze kept wandering to the counter, which seemed to click round incredibly slowly. It finally took me an hour to run 8km, which is very slow for me. Then I realised what had gone wrong I had set the incline to 4%, so I was effectively running uphill. On returning home I found the an article on Running hills from Men's Health useful.
After my midweek rest day I was due another run outside. However I felt a cold was coming on and as the day was damp and chilly, I decided to try and conquer the running machine. This time I followed the advice in the article. I started slowly on a 1% incline; five minutes at walking speed, then five at a slow jog, and finally building to my usual pace of 10 minutes/ kilometre. I ran for 8km and slow down gradually finishing with a 5 minute walking pace. It was certainly easier than the last time and my pace was back to normal. The next step is to incorporate changing gradients as advised in Men's Health.
As this weekend was my wife's fortieth and we ate and drank too much, I skipped my long run. I will have to do more next week.
mardi 6 octobre 2015
Week 5: Off the beaten path
As my knee was feeling better I decided to be a bit more adventurous this week. I have been running for a month now but so far I have not attempted any uphill or trail runs. Monday I spent thirty minutes on the rowing machine at the gym and did some weight training. Then, for my first run of the week, I started my usual tour of the reservoir. After one and a half circuits, I felt quite comfortable and decided to head for the hills. I only managed 350 meters of altitude and had to walk the uphill sections, running along the contours and downhill, but I was pleased with this first attempt. I really enjoyed the sensation of running in nature and the need to concentrate on where I was placing my feet. As I ran the last kilometer home my body felt good. I completed 12km in total.
For my second run I decided to work on speed again at the running track. After three slow jogs around the 400m track I alternated 30 fast runs with jogs and fast walking. It was hard work and I found myself walking more than jogging between the sprints. Hopefully if I do this more regularly it will get easier and improve my overall speed.
The next day it was the gym and some cycling. I ambitiously programmed 50km but as I only had an hour I only managed half that. Followed this with a bit of weight training.
This week I managed a third run after my rest day. I did 14km with my overall speed improving. I think I need to work on my mental endurance to push through and run further. At the moment my mind is a quite lazy and it takes me a while to get into my stride and just enjoy running. I have started listening to music which, although anti-social, seems to help.
One positive aspect of all this exercise is I seem to be sleeping better and getting up in the morning is easier. I also feel more positive, dare I say content, in general.
For my second run I decided to work on speed again at the running track. After three slow jogs around the 400m track I alternated 30 fast runs with jogs and fast walking. It was hard work and I found myself walking more than jogging between the sprints. Hopefully if I do this more regularly it will get easier and improve my overall speed.
The next day it was the gym and some cycling. I ambitiously programmed 50km but as I only had an hour I only managed half that. Followed this with a bit of weight training.
This week I managed a third run after my rest day. I did 14km with my overall speed improving. I think I need to work on my mental endurance to push through and run further. At the moment my mind is a quite lazy and it takes me a while to get into my stride and just enjoy running. I have started listening to music which, although anti-social, seems to help.
One positive aspect of all this exercise is I seem to be sleeping better and getting up in the morning is easier. I also feel more positive, dare I say content, in general.
lundi 28 septembre 2015
Week 4: Overtrained?
I have had sore knee this week that worried me. Last year I had an
operation to repair a torn meniscus and a repeat of this would put pay to my
running ambitions. I am hoping it is common condition known as Runner's
knee and not a repeat of my meniscus problems. Runners knee can be
managed and does not necessarily exclude running.
I started the week with a 7km double tour of the local reservoir. I was quite pleased, as my pace seemed faster, although my Strava recording went a little crazy at the end. Unfortunately the next day my knees were sore, so I decided to give my gym sessions a miss this week. Many beginner runners make the mistake of training too hard too fast. This can lead to injury from overtraining. Better to build up training slowly. So I decided to let my knee rest. I did one other run of 11km and I am pleased to say that the knee was okay.
In the meantime I am still working on my training program that has had to change because of professional constraints. It is not easy to fit three runs and two gym sessions into a working week.
I started the week with a 7km double tour of the local reservoir. I was quite pleased, as my pace seemed faster, although my Strava recording went a little crazy at the end. Unfortunately the next day my knees were sore, so I decided to give my gym sessions a miss this week. Many beginner runners make the mistake of training too hard too fast. This can lead to injury from overtraining. Better to build up training slowly. So I decided to let my knee rest. I did one other run of 11km and I am pleased to say that the knee was okay.
In the meantime I am still working on my training program that has had to change because of professional constraints. It is not easy to fit three runs and two gym sessions into a working week.
mardi 22 septembre 2015
Week 3: Experimentation
This week I decided to do something different to avoid boredom and vary my training. I headed for the local 400m running track. I started with a slow jog around the track to warm up. Then I alternated running with my knees high for thirty seconds, jogging for thirty seconds, then heel to backside for thirty seconds. After this I alternated thirty seconds jogging and thirty seconds at high speed. This is commonly known as Fartlek. Finally I did one complete tour at jogging pace. My emphasis was not on distance but speed and fitness training. I finished with a series of stretches.
For my next run I did a longer 10km run with a heart monitor to gauge my heart rhythm. Knowing your heart rate can help with training, as many plans include training at a certain percentage of maximum heart rate. An average person has a heart rate of between 60 and 100 beats per minute (BPM) when resting. The lower the better, high level athletes can having resting rates of 40. Mine is around 70. According to calculations found on line (the simplest and probably least accurate is 220- age) my maximum should be around 170 BPM. During my long run I fluctuated between 140 and 160, so not really at maximum effort.
My final run of the week took place at the local gym. I woke up in the morning to pouring rain and, wimping out, I headed for the running machine. It was my first time on a machine and, once I got over the fear and embarrassment of falling off the end of the machine, I was able to vary speed and gradient. The information on the screen proved very useful and should help me understand pace.
I also decided to sign up to my local gym to undertake fitness training, and running during the worst winter months. My objective is two gym sessions per week. During these sessions I will do some weight training and either static bike or rowing machine. On very cold or wet days I'll use the running machine. In this way I'll be running three times a week and fitness training twice a week.
I have also started looking for a good race preparation plan. There are literally hundreds of plans of varied lengths for all sorts of races from 7km to Marathons. Some concentrate on kilometers, others on time and the more complicated on effort measured in percentage of BPM. I think I will end up creating my own plan which will take something from all of these and suit my schedule.
I have also started thinking about nutrition, diving into a world of calories, proteins, fats and sugars. There seems to be much debate about the amount of protein necessary ranging from 0.8grams per kilo for a sedentary adult to as much as 3grams per kilo for an athlete. I have plumped for 1grams per kilo which is nice and easy to calculate. I haven't started looking at calories yet but one on line calculator suggested 2500 calories a day. To be honest at 1m72 tall and 58 kilos I'm more worried about losing weight and ensuring I have enough energy reserves. I definitely do not want to become obsessed about diet.
For my next run I did a longer 10km run with a heart monitor to gauge my heart rhythm. Knowing your heart rate can help with training, as many plans include training at a certain percentage of maximum heart rate. An average person has a heart rate of between 60 and 100 beats per minute (BPM) when resting. The lower the better, high level athletes can having resting rates of 40. Mine is around 70. According to calculations found on line (the simplest and probably least accurate is 220- age) my maximum should be around 170 BPM. During my long run I fluctuated between 140 and 160, so not really at maximum effort.
My final run of the week took place at the local gym. I woke up in the morning to pouring rain and, wimping out, I headed for the running machine. It was my first time on a machine and, once I got over the fear and embarrassment of falling off the end of the machine, I was able to vary speed and gradient. The information on the screen proved very useful and should help me understand pace.
I also decided to sign up to my local gym to undertake fitness training, and running during the worst winter months. My objective is two gym sessions per week. During these sessions I will do some weight training and either static bike or rowing machine. On very cold or wet days I'll use the running machine. In this way I'll be running three times a week and fitness training twice a week.
I have also started looking for a good race preparation plan. There are literally hundreds of plans of varied lengths for all sorts of races from 7km to Marathons. Some concentrate on kilometers, others on time and the more complicated on effort measured in percentage of BPM. I think I will end up creating my own plan which will take something from all of these and suit my schedule.
I have also started thinking about nutrition, diving into a world of calories, proteins, fats and sugars. There seems to be much debate about the amount of protein necessary ranging from 0.8grams per kilo for a sedentary adult to as much as 3grams per kilo for an athlete. I have plumped for 1grams per kilo which is nice and easy to calculate. I haven't started looking at calories yet but one on line calculator suggested 2500 calories a day. To be honest at 1m72 tall and 58 kilos I'm more worried about losing weight and ensuring I have enough energy reserves. I definitely do not want to become obsessed about diet.
lundi 14 septembre 2015
Time to trail train.
In recent years running seems to have exploded in popularity. More and more of my fellow villagers drag themselves out of bed at the weekend to pound around our local reservoir. Last year my wife decided to set a target for her approaching fortieth. She set her mind on a marathon. I tried to train with her but a torn meniscus in my knee gave me a good excuse to sit it out. Despite not being an enthusiastic runner, my wife stuck to her training plan and in early 2015 completed the Geneva marathon. I was there at the start and the atmosphere of anticipation and adrenaline was infectious. Once all the runners had left I felt empty and very lonely. Then at the finish I felt jealous and envious of all the successful finishers.
A few months later these feelings returned as we volunteered to help out with an Ultra Trail near our home in the Belledonne. The Echappe Belle is not for the faint hearted, 144km and over 10, 000 metres of altitude during three days of trail running. The race has the reputation of being very demanding. We were at the finish line and saw the first and last runners come in. The general atmosphere of good humour and the sense of achievement on the faces of the runners motivated me even more. I decided that I would try and train for a race.
I picked trail running because of my love of the mountains. Our family walks a lot, often from our own doorstep. We have the advantage; some might say inconvenience, of living in the mountains. So going off road and uphill is pretty much obligatory. I had heard that trail running is less violent for the articulations than road running. We are also very luck to have a trail station in the vicinity.
The concept of Trail station was launched a few years ago in the Chartreuse by the company Raidlight, maker of trail equipment. Each station offers running routes of varying lengths and distances for trail runners. So great training opportunities.
So with the lazy over indulgent summer ended and the kids headed back to school I have started running. Just small runs of 6 - 10 kms, three times a week for the moment but I will intensify things from October. And my goal? Well I am undecided but the Echappe belle offers a shorter 47km run in a years time so who knows. In any case I will be charting my trials and tribulations through the pages of this blog.
Where to begin?
I started my training research on the internet and soon got bogged down with all the advice that is out there. Silly me, I thought it was just a matter of a T-shirt, pair of shorts and trainers. I should have known better, my meniscus injury a year ago was in part due to bad running shoes. I had bought myself the most expensive pair of trainers I had ever owned after this experience, and they were definitely worth the investment. I had also invested in a pair of knee length compression socks that help with blood flow. This with my iphone running application Strava was all I needed to get started. However I quickly saw that I was going to need a training plan, that my training sessions had to be varied and include some fitness sessions. Nevertheless I decided that to avoid procrastination I had to get out there and run.
A favourite in our village is the 4,5 km tour of the local reservoir, so I started here. My first outing was pleasantly surprising in that I found my pace comfortably and without suffering managed 7km. In the first week I did one, more longer run of 12km.
The week after I decided to step things up a bit with two short (7km and 5km) and one long run of 13km. I also decided to add some fitness exercises in the mornings and evenings. A series of squats, lunges, press ups, sit ups, and some yoga stretches. I found the second week harder with stiff muscles in the mornings. I had to force myself out to run and push through the first parts of my runs. However I was still happy to see that once I hit my rhythm I felt more comfortable.
My objectif is a couple more weeks with three runs before embarking on a real training program.
A favourite in our village is the 4,5 km tour of the local reservoir, so I started here. My first outing was pleasantly surprising in that I found my pace comfortably and without suffering managed 7km. In the first week I did one, more longer run of 12km.
The week after I decided to step things up a bit with two short (7km and 5km) and one long run of 13km. I also decided to add some fitness exercises in the mornings and evenings. A series of squats, lunges, press ups, sit ups, and some yoga stretches. I found the second week harder with stiff muscles in the mornings. I had to force myself out to run and push through the first parts of my runs. However I was still happy to see that once I hit my rhythm I felt more comfortable.
My objectif is a couple more weeks with three runs before embarking on a real training program.
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