Uphill Struggle

Distance: 7.50mi
Time: 01:28:15
Surface: Trail/Road
Conditions: Cloudy and hot

We're experiencing some freaky weather considering we're now in the full throws of Autumn, and I chose today, with temperatures in excess of 25 degrees forecast, to start tackling some hill training and add a bit more distance. All being said it didn't go too badly, I ran all the way including a steep hill half a mile long which, even at my peak I rarely relished or succeeded in completing. My average pace did suffer however at nearly 12 mins/mi (practically walking!). I ate before running this time as we were up early (child afraid of the dark) but didn't take any water with me (my bad) and I think I really suffered for it. My water consumption still isn't great on average and I'm certainly not consuming the recommended 2 litres per day so I really should have taken some out with me especially considering the heat. I have a Camelbak waist belt that is reasonably comfortable however in an attempt to make these runs as easy and as light as possible I've been shedding as many accoutrement's as I can - maybe water shouldn't have been one of them.

I did try out some new socks on this run too, X-Socks Sky Run. Basically they sound amazing and should have  cut my pace in half. OK, maybe I'm slightly over-egging the pudding, but they are recommended for controlling foot temperature and for preventing blisters by having specific protection points across the toes and heel and fast wicking away of moisture. Perhaps I was concentrating too hard on the temperature controlling properties of the socks but for the first 20 minutes my feet felt like they were on fire, not at all what I was expecting! This is probably an unfair assessment of these (pricey) socks - they were very comfortable and I didn't suffer any blisters (though blisters don't usually hit until I hit double figure mileage) - and perhaps I should have washed them first as recommended by Women's Running magazine. I'm not one for reading instructions, as my cooking prowess will testify.

Aside running up the hills, for which I employed any old method that meant I could get to the top without stopping, on the flat trail terrain I attempted my breathing technique and raising my field of vision described in my last post. I am sure this quickened my pace instantaneously by greater than 1 min/mi and at one point I'd reached a pace of around 8 mins/mi which I'd dearly love to maintain across a 10k distance (at the moment it's a good day if I make 10:45 min/mi which is my current "starting again" target. I did begin to struggle with thigh pain about half way round, experiencing quite acute tightening down the outside of my right thigh. I'm still suffering now walking down stairs too. I suspect I've over stretched myself (or maybe under stretched to start with) but it has brought a rather blunt fact to my attention - I'm a bit too fat. For the last few months I've got rather friendly with Mr Cake, and he's taken a fancy to my bottom, and my hips and now my thighs and now won't let go. Running progressively longer distance has just highlighted that my once reasonably toned thighs from regular running, Power Plate and climbing, are now just a bit too wobbly and running hurts more than I remember it.

I know I need to do 2 things to rectify this:

1. Eat better
2. Start Power Plate again

Now, I don't eat badly, I just eat a lot. I like my food and to be honest have struggled with knowing when to stop in the past. But I've lost a lot of weight twice now so I know what's possible I just need to buckle down, but that's not all. I need to find the bit in my brain that will allow me to maintain it for more than a couple of days and I think I'm nearly there, but until I am there's no point I'll only yo-yo diet and that's just within the space of a week.

The second thing I need to do is to restart Power Plate classes. During the last couple of runs where I've tried to blast it, I've suffered from leg pain, particularly calf pain which I never suffered from whilst I was doing Power Plate. I'm also not as powerful. The 30 minute Power Plate classes, twice a week saw me right; built up what now appears to be some good core strength (which means less back ache post runs) and  some fantastic muscles in my thighs, bum and calf (which gave me increased power). I've had nearly a 12 week blip in my attendance. I don't really know what happened (except for very little) once the half marathon was over. I seemed to give up on the 3 things I loved doing for exercise most - running, climbing and Power Plate, a seriously magic combination as far as I'm concerned for overall fitness and shape - which has had a knock on negative affect on my general being. More about that in another article...

So these are the things I need to work on in the next couple of weeks as I approach the 6 months threshold before the marathon.

Rough and the Smooth

Sunday 
Distance: 6.66mi
Time: 01:14:25
Surface: Trail
Conditions: Cloudy and humid


Monday
Distance: 3.0mi
Time: 00:31:31
Surface: Road
Conditions: Sunny, cool


I've experienced two contrasting runs in as many days. Yesterday I repeated my 10k trail route (proving Monday wasn't a fluke) and today, my usual 3 mile road route home from work. Yesterday was hard, really hard. I was on the clock as my husband plays golf on a Sunday morning with his dad so I have until 10.30am to complete whatever length run I've planned before I need to be back to take on the the childcare relay.

Within minutes I was aching all over and my lungs were fit to burst. I donned my arm warmers and had them off within minutes as I was so hot. The weather was glum but very humid, nasty weather to run in aside blistering sunshine. However all being said I ran the distance - including the evil steep uphill at the end of the trail that takes me across a main road. I'd anticipated a better time as I felt faster in my final mile but was gutted to find I'd come in longer than Monday's run. We're talking a minute and a half, but really, every second counts.

Defining features about yesterday's run?

1. Starvation run, I think it's called. Basically where you run on an empty stomach. I don't like to do this often but with a small window of running opportunity on a Sunday I rarely have time to eat, let my breakfast go down then do a I recent length run.

2. I was tired & achy. I'd been indoor bouldering with my family on Saturday afternoon. OK, it was only an hour and I'd spent most of that time spotting (catching) my little boy but it was the first time I'd been for a while and I tackled a few climbs that perhaps I shouldn't have done for someone who's put on a few pounds and is suffering from muscle atrophy. Anyway, I was suffering for it on Sunday.

3. I was too hot. After celebrating my Nike pro performance running tights in my first post, and despite having stripped off my top layer, I was still too hot. Seriously considering some pro performance capris now. I'm sure Sweatshop has a summer sale due...

And so to today's run. After a day at work, and without a lunch break I considered today's run as a means to an end - the end being getting to my car in less time than it would take to walk, however much shorter, by a tiny margin, that might be. I never considered I could actually do it in a reasonable time. I ate light today, favouring a half bowl of Rice Krispies for breakfast and an inhaled glass of orange juice on my way out of the door whilst arguing with my son about why taking a plastic Playdoh knife to nursery might be misconstrued as threatening behaviour to the other 3 year olds. For lunch, I enjoyed my homemade Peanut Butter & Butternut Squash soup (amazing Hugh F-W recipe from River Cottage Everyday - try it, it's a great winter warmer), a banana and a packet of crisps. There may have been a small baked goods incident around 4pm... but really, nothing to be concerned about. So anyway, I was travelling light by the time I left work at 5.30pm and had kept well hydrated through the day, which makes a positive change. The going was good from work; I have to cross 3 major roads before I get onto a reasonable straight so invariably it's a stop more than it is a start for the first 10 minutes, however today I was lucky with 3 green men in a row. I felt pretty good, thinking I was making good time, and so was very disappointed to have it reported by Runkeeper's dulcet tones, that my average pace would make dead tortoises look fast. So I had a word with myself. No really, I did, and it worked. My legs weren't feeling too bad and my breathing was fine so I took on some of the advice from an exercise professional friend - head up, shoulders back, and focus on maintaining core strength. I've read it's not a great idea to look at the floor whilst running, but on the trail I find that virtually impossible for fear of turning my ankle over on twigs and leaf mulch, however it's pretty easy to do whilst road running. I kept my field of vision slightly higher than my direct eye line (say, just below looking at the light on a street lamp) which had the net effect of straightening my posture and actually increasing my pace very slightly as I took bigger strides. Some more amateur theory - raising your hands higher than your heart when you run increases your heart rate and also assists with propulsion. It works you know, especially good uphill and combined with raising your field of vision a few degrees really helped improve my pace. Finally, as I sped up, I found myself employing the same breathing rhythm as I naturally fell into during the Half Marathon, breathing in through the mouth and nose, and puffing out through the mouth (all hail the ante natal class and the 5 candles technique - bloody useless during labour but marvellous for running!). All in, I managed a good 5 minutes off my recent total running time and actually ran my 4th best time ever on that route, who knew!

Defining features of today's run in contrast?

1. I ate light (excepting the 4pm scone)
2. Kept well hydrated, about 1.75l during the day (for me this is good, though well under the daily recommended amount I know)
3. Employed proper breathing technique
4. Kept my eye line and arms high to improve stride and propulsion

Instead of doing this for the final mile, next time I'll attempt this approach for the whole 3 miles. I reckon I could spank the ass off my best time of 29:51!

Next time is, by the way, tomorrow...