Was it all worth it?

About a week ago I ran my first marathon. It was a quiet and frosty morning. The start and finish line were my driveway and I was the only competitor, which meant that I won the event (and lost technically having placed first and last).

Like so many interests I have picked up over the years, my goals on running have changed more times that I care to recall, but the one that has remained constant was to run that distance.

26.2. Just a number right? But for novice runners this number has a hold over us in the same way as the height of Everest does for mountaineers or speed does for racing drivers.

The run itself was uneventful. Camelbak, Garmin, iPod and a handful of SiS Smart1 gels (berry and caffeine) and the whole thing went without a hitch. Under 4 hours for my first attempt was a very pleasant surprise and slightly faster tan I would have paced myself, but when it feels good, it feels good. What can I say.

People who I have told can't seem to understand the desire to run this distance and this made me reflect on whether or not it was worth the early start, the discomfort of running in the freezing cold and the aches afterwards.

I assure you that it was.

For those thinking about running a marathon soon or in the future, there is something a little bit magical about going the distance. I learnt a lot about myself as a runner during the four hours I was on the road. Like how often I need gels and how much water I get through. Where the aches come in and equally strangely, when they disappear. My knee ached at 7 miles and was feeling great again by 15. I took a gel every three miles after the first 10).

I realised that I am capable of accomplishing great things with determination and preparation. I have scoffed at the 10% rule in the past and I am sure that some can do without it. But for me, it got me to 22 miles, injury free and prepared for that last push to 26.2.

It made me realise that for me it is about going the distance alone and accomplishing something personal. Something which only a year ago I never thought I would manage. So was it worth the training, the preparation and the effort? Hell yes it was.

 I always expected to run 26.2 and then collapse in a heap, exhausted. Overjoyed but drained of all energy. I was surprised and happy to find that I had loads left in me. I'm not saying I could have done it all again, but I could have run further. I ached, sure, and needed a few days recovery. But I was far from spent.

2012 is to be my year of ultras with my first ultramarathon planned for May. Whereas before it loomed on the horizon like an approaching storm ready to test me and try to break me. It now seems like a challenge to prepare for. Finishing it will be a huge challenge but I now believe I can.

Looking back at 12 months of recording my running in a blog, I've accomplished more than I would have imagined. Not just the distance and the experience or the results and the medals. But a sense of achievement and personal pride which other interests have never given me.

I was asked once why I run and I did not know the answer.

If I was asked now I'd reply "Why wouldn't I?"

Something old, something new...

This week I am in mourning. The Merrel trailglove which I bought six months ago is no more, having worn through both soles (right one slightly more) they have been retired to the bin. I must say the customer service at Merrell and Ellis Brigham was great and I think that if I pushed I could have got a free replacement under their 1-year warranty on Merrell's. These were my first "proper" trail shoes and I learnt a lot from them.

1) Wear socks, running barefoot/minimalist is great but once your shoes get wet a few times they do not smell good.

2) I need more traction and on reflection am probably off-trail more than I'm on it. I also like to run in the wet and the mud so more grip is the way forward.

3) I love minimalist shoes. They keep me light and fast. I feel more connected and respond better with more preternatural feedback.

So my Merrell's are my something old. Time to find something new...

Following advice from some amazing runners I have settled on the inov-8 Baregrip 200. Light, zero drop and a sole that looks like it could chew through pavement. I've ordered them in and get to try them on next week. I then intend to spend some serious time on the trails.

In other news, the ultra training continues. I ran my first run over 20 miles and was a little disappointed with my pace, averaging 8.42min/miles. But still, bringing in 20.5 miles in 3hrs flat was an achievement and I'm mindful of just how far it is. Again I based the run on my HR, setting the maximum at 145 and aiming to stay below it. This process still seems to work for me. I never feel to wrecked after a run, just tired and a bit achy in my legs. This comes from an ultrarunner technique I picked up aiming to keep your bpm at 70% of your max. Try it and discover new levels of stamina. As with last weeks long-run it was a 5 am start and a 9-bar to start, camelbak filled and Brooks Adrenalin donned for the roads. Overall I was happy with the run. And if I don't sound convinced it's because I'm frustrated at having to wait for another race. Nothing planned until April is killing me. It may be time to break out the race book.

I only managed to fit in one other run this week. I did four miles of intervals doing 400m on/400m off.  enjoyed it and definitely felt the change in pace was testing my resilience.

Some great new contacts on Twitter this week, some running ultras, some working towards their first 5/10k, half or marathon. Each of them inspirational in their dedication. Increasing my circle of runners has helped hugely. Seeing others going out running appeals to my competitive side. Reading of their pace makes me want to go faster and for those running ultras, it gives me something to aspire to.

Respect the miles.

When I put together the training plan for running an ultramarathon I was under no illusion that it would be easy.
I knew it was a long term project
I knew it would mean running a huge amount in training
I knew it would get boring doing them
I knew all of this and still started on it.

I never really figured myself as the type of person who would commit to a long term project like this and stick to it.
Two years ago, when I ran recreationally for the first time it wasn't easy and it wasn't fun, but slowly the work started paying off and I saw and felt the improvements. Rather than running because I had to, I was running for pleasure and to improve performance.
Events came and went, I collected medals, I got the goody bags and I established a fine collection of raceday t-shirts and race numbers.

I'm not sure where I read the phrase "Respect the Miles", but the further I run, the more gravitas it has. Respect for the miles that others are running regardless of how far. Respect for the miles I put in. Respect for the miles that a person can make themselves run. All runners know how much of a toll running takes on your body. So constantly increasing them increases that exponentially.

But if anyone is out there, reading this, wondering if they can run further and faster let me tell you this. Two years ago I was overweight and unfit. The first time I ran eight miles I was so busted that I managed to get upstairs for a shower but couldn't bend my legs to come back down the stairs. After my first half-marathon, I sat on a wall, fell in a bush and seriously doubted my ability to get back out .I know some amazing runners who run a marathon per week. I know others who regularly run ultra-marathon distances. Equally impressive are those new to the sport putting in their first 5k, booking their 10's, returning from injury to run half-marathons for the first time in years.

Whatever your distance is, watever your ability, respect what you achieve. Take a step back from the effort and the sweat and look at what you have accomplished. Respect the miles and the effort that it takes to run them.

TodayI ran 16.5 miles, next week will be 18 and by New Year I'll be up to the elusive 26.4 miles. It has taken me two years to get to the point where I can run 4 times a week and increase by 10% each week, but it's been worth the wait.

This morning I ran through a sunrise. From the sharp frost with a crystal clear moon, to a vanilla sky sunrise I watched the world wake up as I put the miles in.
Thanks to running, every week I am accomplishing something new, that I have never done before. As long as I respect the miles I think I'll be fine.

Listen to your heart....

Having made the decision to "go ultra", this week the training started.
I never fail to be impressed at the amazing level of support you can get from social networking. On twitter I have been able to get advice and support form lots of amazing people. Some are professional runners and athletes and others are keen amateurs, but as I've always found with runners, it's an inclusive sport.

From words of praise and support to lengthy technical advice, with the help of these great people, I have got the confidence and the plan to get ultra fit by next summer and Marathon ready in April.

I've had to reassess my goals along the way, all for the best. There is now no point in me leaving the marathon training for next year. My marathon in April means I could start to train in the new-year, but by July I need to be able to do 70 miles, so the marathon in MK has become a training run along the way. The best news is that I have the chance to run with my brother in MK now. He's a great guy who got me into the sport in the first place and for this and so many other things I will be eternally grateful.

 So the goals have become:

a) Be running 40 miles p/w by January.

b) Finish MK Marathon in April in sub 4 hours.

c) Be running 50 miles per week by April.

d) Complete 70 mile ultramarathon in July (I'm not putting any time limit on that one).

So this week was a 27.5 mile week, including a 13.2 mile road run in my new Brooks Gelatine trainers, a 6 mile trail run in Trailgoves and an early morning 8.3 miler. These are all runs I have done before, but I have taken a new approach to them.

What has changed is the training methods I'm using. After listening to an interview with an amazing ultra runner called Lee McKinley, I have started using the HRM on my Garmin to set an upper limit for my heart rate. If during the run I reach that limit I slow my pace/effort to bring it down to my target. I have used the target of 75% of my max HRM which is 150bpm. Using an external measure of your effort (hrm) rather than "how you feel" means you never start too fast it push too hard, important as the distances increase. The trade off for losing a small amount of pace is a massive increase in stamina. To give an idea of the benefits of this method, I ran a half marathon yesterday in 1:49:37, only four minutes off my PB and with the strength in my legs to keep going a lot further if I had to.

As the distances increase I'll consider dropping this to 140 bpm, but as a method for increasing distance and stamina it's second to none.

Once again running has surprised me with how good it makes you feel and how you can improve with effort. And runners have impressed me with huge levels of support along the way.

My first real step into barefooting

After the realisation set in that I wouldn't be running a marathon in October and that my knee may take nore than an ice pack and some wishful thinking to heal, I came to the conclusion that I would be best starting from scratch. 

Having accomplished many goals in running over the past two years, I decided that it was time to review those goals, dust them off and make sure they were still relevant. And while there will be more to follow on this, I decided a good way to a fresh start would be some new shoes.

Inspired by Born To Run and some serious bloggers (BarefootAngieBee being one) I decided to take the first step (pun intended, and I now it's obvious) into barefooting.

Having bought some very good Vibram Fivefinger immitations (damn you believable graphics and unregistered websites) I went all old fashioned and went to a shop.

The staff in Ellis Brigham in Milton Keynes were excellent and after 5 seconds of deliberating I bought the new Merrell Trailglove. This new shoe coincided perfectly with a return to running and gave me an excuse to drop my distance while I put some strength back into my knees and some minimalist shoes on my feet.

With my knee still hurting and an allergy to Ibuprofen, I set out tentatively, feeling in my heart that I was ready to run, to rise like a phoenix from the ashes. To soar like an.......

I wasn't ready.

Hobbling home wondering how long I'd have to wait to be fixed, a strange thing happened. Something made me stop running. By something I mean some people.

And by some people I mean 5'000 angry rioters.

Next thing you know I'm called into work and churn out an 82 hour work week. No time to run. No time to diet. I literally sleep and work, not always at different times.

And a week later I finally come out of my work coma. Kit on, new trainers in place, eyes myopically adjusting to the big bright ball in the sky. I stretch, I warm up and with baited breath I take my first steps in my Trailgloves.....

The review

Despite how substantial they look be under no illusion, The TG (TrailGlove) is a minimalist shoe. There is a surprising amount of support, especially in the midsole and they have plenty of traction. The lacing system ensures a snug fit and after a 5k blast on mixed terrains, there was no discomfort and no rubbing. The materials on the upper ensure the foot is kept cool and these things weigh nothing. You really feel like you are barefoot.

There is enough sole to ensure that stones and gravel don't hurt but it's thin enough that you can feel every part of the terrain. As yo can se in the picture below the sole is insanely flexible and it allows the foot to move naturally, encouraging a neutral running style. The toebox is big enough to allow toes to splay which helps with finding stability.

Over wet and dry terrain, grass, gravel mud and chalk the shoes gave good response, great traction and excellent support. I'm looking to get back up to 10 k in the next two weeks so we'll see how they do over a longer distance. I'd recomment these to anyone who wants to move towards barefoot running but doesn't want to go naked just yet.

UPPER/LINING
• Microfiber and breathable air mesh upper
• Merrell Omni-Fit™ lacing system secured with welded TPU provides a precise, glove-like fit
• Fused rubber toe bumper provides ultimate durability
• Synthetic leather rear foot sling provides stability
• Flexible plate in the forefoot protects the foot from stone bruises
• Non-removable microfiber footbed treated with Aegis® antimicrobial solution resists odor

MIDSOLE/OUTSOLE
• 4mm compression molded EVA midsole cushions
• 1mm forefoot shock absorption plate maintains forefoot flexibility and protects the foot by distributing pressure
• 0mm ball to heel drop keeps you connected to your terrain
• Wash as needed in cold water, gentle cycle and air dry
• Vibram® Trail Glove Sole/ Rubber Compound TC-1

Fwd: Why run?

Why run?

I've lost count of the number of people who have asked me this or the number of times I've asked it of myself. The truth is I have no idea.

It all started one day when my brother asked me to go for a run, as he was training for a charity event and wanted some company.

My first thoughts were, in no particular order;

Why the hell is my brother running if he's not being chased?

Why the sudden fascination with running when his car seems to be working?

If he's doing it could I?

After a few tentative runs of slowly increasing distance I discovered lots of benefits to running. I was losing weight, I was looking better and feeling well. I discovered whole parts of the local area I never knew existed and a whole community of runners across the world, more than willing to share tips and secrets. More over I found a sport which was open to all, wasn't expensive and didn't have pre-conceived ideas of what a typical runner should be.

All of these benefits were apparent but none of them ever answered the question "Why Running?"

Why not another sport, why not join a gym or take up football?

The question rings loud in my ears with every footfall of a long run and it's met with nothing but the echo of my footsteps in response.

I've struggled with weight and personal image for as long as I can remember. And it's strange because looking at photographs of my past I was never as big as I thought. I guess (or I hope) that everyone has those voices in the back of their mind telling them what they can not achieve, or how useless/stupid/fat/ugly they are. The problem is I'd listened to them so long I could only identify myself by their descriptions and despite the good stuff going on in my life, I still felt like the loser they described.

In running I found a sport which allowed me to test my own self perceptions and my own limitations. I wasn't being compared to team mates or peers, it was just me and the road. And I could push myself as hard as I wanted. Over time a strange thing happened.

I got better.

I began pushing myself to the limit in order to find what I was capable of and the response wasn't a voice telling me that I don't look like a runner, or another telling me I'm too fat to run and chasing me down.

The response was my footfall on the pavement, the rhythmic beat that showed I wasn't slowing. I was moving forward. Literally taking a step and doing something positive.

It was me doing something more than most.

While others sat in and vegetated I was on the road or in the gym and I was running and accomplishing something.

So where am I now?

I'm 20+lbs lighter than I was six months ago and feel ten years younger I'm faster than I've ever been and have taken part in some amazing events and met some great people through running. I have a more positive self image. The voices are still there but now when I run, it's not to get away from them, it's to shut them up and show them what I can do.

And on the long runs, either by street light or in the sun, the beat still goes on. I keep moving one foot in front of the other and I keep running.

Why run?

I've no idea, but the answer is just over the horizon and if I keep running faster I might just catch it.

www.therunningman-ayearinrunning.blogspot.com