7 weeks to go

First week of the crazy 8 week training plan done. Each week I will summarize mileage total and key workouts- with goal and actual times.

This week- 72 miles, long run, 2 workouts

Workout 1 (3*2 miles with 2 minute recovery)

Hit the two mile Lansdowne/Wingrave loop with Ben for 3*2 miles with 2 minute recovery. The first mile is a net downhill and is fast, the second mile is pretty much all uphill and hard! We had talked about hitting 5.40-5.45 pace but that immediately went out the window as we ran 5.24 for the first mile, even though it didn't feel particularly fast. So I ended up working harder than originally planned for this workout but happy with the results.

Hit 11:05 (5.24/5.41), 11:11 (5.26/5.45) and 11:20 (5.36/5.44). Was with Ben through the first miles but then he would crush me on the hill. Oh and then he did a 4th! Happy with how the training is developing though...

Workout 2 (4 mile tempo on trails (6:00 pace), 1 mile jog, 6,400m tempo on track (5:45 pace)

Headed out in the afternoon which is always a bit weird but hit a fairly decent workout. Warmed up for a mile followed by 4 * 200m strides. Did the first 4 miles of the tempo at Mcalpine. Goal was 6:00 pace. Hit 5:45, slowed down so get closer to prescribed pace for next 3 (5:54,5:58,5:56), mile recovery to CC track, straight into second 4 miles (1600s) of tempo.

Goal for these was 5:45 pace but could tell immediately that this wasn't going to happen. Hit 5:54,5:54,5:50,5:46. Finished with 4*100m striders and a jog home.

To be honest I was absolutely zapped by this workout but I think it was more the accumulation of work the past few weeks than lack of current fitness. It was interesting as in Mcalpine I was having to hold myself back to hit the pace whereas at the track my legs just had no spark and I was dragging myself around.

Got it done though. Rest day tomorrow and a 'down' week ahead- I'm due one

MCM'ers did great!

Long run- 18 miles 'easy'

18 miles in 2:07:20 (7:04 average). 1st official long run of the 7 week charge. Ran 11 on my own (Alexander/Sardis loop and through Mcalpine) then met up with Ben, Caitlin, Megan and Matt for 5 or so and a couple on my own again at the end. Felt smooth on my own, then was just chatting, then the last couple of miles were hard going and legs felt heavy (not surprised). Was fully recovered from Wednesday though. Now just got to hope I can recover somewhat before tomorrow's workout.

The road to Thunder Road

Okay, call me crazy, but guess what, I'm planning an assault on Charlotte's Thunder Road Marathon, Saturday December 12th. Before you all say stupid idea, sure route to more injuries, let's put this into a bit of a context and maybe you'll see where I'm coming from!

Back up to last post in September. I started running again on August 26th and built back very slowly. Weekly miles since then have been 11,22,36,44,51,56,58,69, on course to hit 70 plus this week. I ran a pathetic rust busting 5k on the 10th October in 17:26 and started hitting a few workouts. The following Saturday I ran a more encouraging 15k in 54:02. Okay so it was nearly three minutes slower than I've previously run but it was fairly under control and stuck to my pre race plan.

When I was able to follow that up the next day with 17 miles it got me thinking about Thunder Road again. Emails followed with Coach Tim and we decided to go for it. More emails back and forth followed and the Training Plan was determined. 7 weeks to go and training starts in earnest tomorrow with 18 miles in the am.

Why am I trying this? Why don't I just carry on building back slowly, maybe aim for the Half, stay healthy through the winter and shoot for a Spring marathon? Good question. But it feels right and after a year of travails on the trails at last I've got something to focus on. The thought of just running through the cold, dark mornings of Winter with nothing specific to aim for just didn't appeal I'm afraid....

This of course isn't going to be your typical marathon build up, far too late for that. The theme is going to be hitting the (twice weekly) workouts as hard as possible, doing the long runs nice and slow and running VERY easily on the other days.

So keep posted over the next few weeks. It could be a roller coaster of a ride....

Back at it

Have gingerly returned to training the last couple of weeks. So far so good. Ran 10 with the Charlotte Running Club crew today and things are looking up

Stress fracture

yep, went to the docs today and the xray revealed what I had started to expect. So foot is in a boot for the next three weeks while it heals. Bit of a bugger but at least I have some clarity on what's going on now and I should be fine again soon. I'm typically a good healer so we'll see.

Doc was a dick though. The conversation went something like this...

"So how did you do it?"

"I was running"

"So you're a runner?"

"Yes"

"How many miles a week do you run?"

"Quite a few..."

"30?"

"Ummm, usually more like 60"

"Hmmm..." (with smug grin)"Maybe the human foot wasn't built to run 60 miles a week."

Cue biting of tongue!

Still sore

Not much progress on the toes to report. Still unable to run. Tested the waters last night, mainly because I got off work early, the family are away and I was bored, but could tell straight away that it was a no go. So got on my bike instead and got a sweat on for the first time in while. Rode again this morning, better than nothing I guess.

Still, even if I had been fit I doubt I would have run much this week. Work was crazy, pretty much 16 hour days until Friday! I should be done with the stupid hours now and am certainly going to enjoy a restful weekend!

What a dreadful year I'm having! Since last September it's just been 1 step forward and 2 steps back. I've had hip flexor, plantar, calf and now freaking toe issues, it's making me wonder why I'm so injury prone. Is it my shoes? I've always presumed a neutral shoe is the one for me with my high arches and up on the toes style. I should probably get my gait analysed for once! Maybe this afternoon- I'm going to the store to get some new shoes

This latest setback has made me think about what I can do to salvage this year. Originally I was going to try and get a fast 5k in before September and then jump in to a Fall marathon but this has put that out of the window! So here it is, the last chance for this season will be to pr at Thunder Road in December. Presuming I can start running again the next couple of weeks (no guarantee of that!) I will still have 4 months to get in shape for that. Not at all in my plans originally but needs must and this is something I can set my sights on

Frustration

Ah well, I was hoping that this post would be me previewing today's 4 mile race, ready to start rolling and be back competing again further up the field. Tuesday I rolled in a tempo workout and was feeling I was pretty much back to fitness and ready to take my training to the next step when bang, my injury curse struck again. I had just completed the workout with Tim and we were running back up to my house when my foot started to feel a little sore. It was a strange pain because it was on the top my foot along the metatarsals and I didn't really think much of it. However, an hour later and I was in pain! I couldn't work out what I had done, but my foot was so sore that I thought I might even have broken something!

Anyhow, a few days later and I'm not able to race today. Very frustrating as I was ready to really put a good race down. The foot is still sore, it appears I have aggravated the tendons along the top of my foot and I've got to wait it out while they get back to normal. Hopefully won't be much more than a couple of weeks out and I can quickly get back up to speed but we'll see. So I am officially out of the running for any of the money,sponsorship, etc. that goes with placing in the GP overall now too, which makes it doubly frustrating.

It was a rough week! My busiest week at work for a long time, not getting back home until after 11 most nights and still have to go in this weekend at some point. Looking forward to spending some time with the fam this weekend though as I feel I've hardly seen them at all this week!

Been enjoying the Tour though, some very interesting dynamics in Team Astana going on with Lance having a good first week but Contador showing yesterday that he's the best rider on the team. My prediction is that Contador will pull further clear of Lance either today or later on in the mountains and Lance will be happy to play the team support role (or so he will say!!)

Another good week

Hello again. Have taken a bit of a 'down week' this week but the two workouts I have done have been pleasing. Monday I took completely off, Tuesday I ran 11 easy while Pete was doing his workout, Thursday I ran 8 with folks from the Dowd, Friday was an easy 7

Workout 1 was on Wednesday am. I decided to spice up my usual 6 mile tempo by running 4 miles a bit harder, recovering for 1 mile and then hitting the last mile hard. The 4 miles went 5.51,50,48,36 and I ran 5.21 for the 6th mile.

Workout 2 was this am. A 5k 'time trial'. I ran 16.41 and felt pretty comfortable. Didn't look at my watch throughout, just ran by 'feel'.

I feel I'm getting to that point where I can start hitting the more taxing workouts again so after next week's 4 mile race I think I'll start hitting the old track again and start cranking those oxygen debt workouts again!

An easy 8 tomorrow to complete a 50 mile week and then back up into the 60s next week, including highly anticipated runs on Monday and Tuesday with Tim down from Cleveland!

Running, as usual, is providing a welcome respite from work at the moment. The pressure's on there as we report our year end numbers this week, so the hours have been long and will be all next week.

Other than that am excited to see the Tour start today. Lance and his Astana team mates had solid rides today although I don't know the final results yet.

Man U have made a couple of signings. Valencia from Wigan who by all accounts will be a welcome addition to the right side of our attack and then another one of Fergie's intriguing signings, Owen from Newcastle. Despite other peoples' reservations and claims that it seems a bit of a desperate move from Fergie having been spurned by all his other high profile targets I just have a funny gut feeling about this one that Owen will be a success and it could even pave his way back into the England set up in time for South Africa next Summer. We'll see.

Anyway, time to sign off, crack open a beer and toast July 4th- if you can't beat them, join them!