October has been a good month running wise. Since this is my first Autumn in the Alps I wasn’t sure what to expect. The weather has been pretty dry and mild with only a couple of days of low snowfall which didn’t stick around for long. This means a lot of the high mountains have still be runnable, so I’ve been making the most of it!
Disctance – 394 km
Elevation gain – 23,072 m
Time – 56:31 hrs
View activities on Strava.
Samoëns Trail Tour, June 22nd — 60km/4,800m D+
Mont Blanc 80km, June 27th — 80km/6,000m D+
Ice Trail Tarentaise, July 13th — 65km/5,000m D+
Trail Tour des Fiz, July 27th — 61km/5,000m D+
Matterhorn Ultraks Marathon, August 23rd — 46km/3,800m D+
UTMB® TDS, August 27th — 120km/7,250m D+
The following blog is not just a list of foods but a more informative, eclectic mixture of their uses and how you can benefit my including them in your diet.
Food and therefore your diet is a complex interaction. Restriction of foods should only come about as the result of your taking the time to experiment and see what works for you.
You should note that this approach to eating isn’t particularly a short-term fix but something you should try over a length of time such as 6weeks, to allow for sufficient metabolic uptake of the micronutrients, vitamins and minerals present within the foodstuffs.
2013 went off with a bang at this years Hardmoors 30.
A cold but bright start to the year meant great conditions for a good race. With the recent wet weather this meant the Cleveland Way coastal path was pretty churned up and hard work, but this is a course of two halves — the fast cinder track and hilly coastal path.
Here is a list of remaining stock and sizes. Prices don’t include postage. Please email me if you’re interested and arrange payment/delivery.
I will keep this list updated as stock is sold, cheers!
Evo – white/pink, £45
37, 38, 38, 39, 39, 40, 41
I’ve not done a huge number of miles in these, but wanted to give a quick overview of how I’ve found them so far.
There’s a lot of hype surrounding this shoe. NO they won’t make you run like Kilian, but the are inspired from his input and race needs and therefore seem to give you everything you need without the fluff which usually comes with a new shoe.
After the Hardmoors 60, I wanted to post an update of my training during September as build up to the race.
I had 2 weeks rest at the start of August after a heavy period of racing, then planned a 6 week phase to build for the 60 miler.
Since the dark nights are creeping in and the sun is hugging the rooftops at noon, it’s time to plan races for the year ahead.
I wanted to race the Lakeland 50, but sadly this was full. (Un)luckily there were still spaces for the 100! So this will be my A race for 2013.
Here we go again… 2011 was the inaugural event of the Hardmoors 60 race, from Saltburn to Filey with a 10 mile loop on the end to make up the distance. This year we were starting in Guisborough and getting a 10 mile warm up before we hit the coast – a much more preferred option by all of the runners!
Side note: If anyone has pictures I could use for this blog, please email me – this 1200+ word article could get a bit boring without pretty pictures to look at!
The Hardmoors 60 is almost upon us. On Saturday 29th September we’ll be setting off from the market town of Guisborough to run 60 miles along the Cleveland Way down to Filey. This route has some of the finest coastal paths in England, and following the Heritage Coastline you get to run through historic towns such as Staithes, Whitby and Robin Hoods Bay.
“Show me a thoroughly satisfied man and I will show you a failure.”
— Thomas Edison
“If you love life, don’t waste time, for time is what life is made up of.”
— Bruce Lee
“Work spares us from three evils: boredom, vice, and need.”
“I never see what has been done; I only see what remains to be done.”
“The best way out is always through.”
— Robert Frost
“Great acts are made up of small deeds.”
— Lao Tzu
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
— Winston Churchill
“Whatever your life’s work is, do it well.”
— Martin Luther King, Jr.
I’ve been looking through some data of my training and race results, so thought I’d post a quick recap of the year so far.
January – 87 mi, 2,485 ft – 12:19 hrs
February – 122 mi, 2,882 ft – 16:09 hrs
March – 100 mi, 8,999 ft – 15:42 hrs
April – 146 mi, 19,970 ft – 32:44 hrs
May – 183 mi, 30,373 ft – 36:12 hrs
June – 244 mi, 36,100 ft – 43:59 hrs
Jul – 205 mi, 22,242 ft – 30:21 hrs
As you can see it was a pretty slow start to the year due to shifts at work, but the mileage and ascent eventually increased.
Race wise it has been a real mixed bag this year.
Hardmoors 30 (Jan 1st)— DNF
Wensleydale Wander (March) — 5th
Hardmoors 110 (May)— DNF
Swaledale Marathon (June) — 9th
Osmotherley Phoenix (July 7th) — 6th
Thunder Run (July) — 7th M5 team
Borrowdale Fell Race (Aug 4th) — 179th
Last night I ran this short (10k) fell race from Swainby, part of the Esk Valley Fell Club’s Summer Championship.
Conditions were great and there was a good turn out. I decided to wear the Vibram’s as the moors had dried up well on the tops.
View Garmin Connect data >
Winter training is upon us and now is the time to start planning for the 2012 season.
For any club runners wanting to improve fitness over winter, I can recommend the following schedule as a training guide. The goal of Lydiard’s training programme is to maximise aerobic fitness, this is key before even thinking about anaerobic intervals/sprints etc.
High aerobic or Steady State running is roughly at the same pace you’d run a 10 mile race +5/15 seconds per mile.
This is strong relaxed running, maximising the safe aerobic pressure being placed on the cardiac system. For more detailed information on this training programme please refer to the book Running with Lydiard, or refer to this pdf document which covers the important facts.
Monday – 1 hour
Tuesday – 1.5 hours
Wednesday – 1 hour
Thursday – 1.5 to 2 hours
Friday – 1 hour
Saturday – 2 hours +
Sunday – 1.5 hours
The above is a basic schedule of consistent running to aim for. To start with just run against the watch and not bother about mileage or pace: the time spent training is the important part.
Monday – 10 miles (15km) at 1/2 effort – undulating course
Tuesday – 15 miles (25km) at 1/4 effort – reasonably flat course
Wednesday – 12 miles (20km) at 1/2 effort – hilly course
Thursday – 18 miles (30km) at 1/4 effort – reasonably flat course
Friday – 10 miles (15km) at 3/4 effort – flat course
Saturday – 22 miles (35km) at 1/4 effort – reasonably flat course
Sunday – 15 miles (25km) at 1/4 effort – any type of terrain
The above is an example of the mileage a top athlete who is training for the marathon would run. This is to be used as a guide only, but any runner can take key elements from this schedule to improve their overall fitness and performance;
– 3 long runs a week (2 hours or more) are key in developing capillaries in the muscles for better oxygen uptake.
– continued and sustained efforts close to your Steady State are more beneficial than two shorter runs.
– any extra running on top of this will aid fitness further, even 15 minutes jogging every morning.
– running should be relaxed and comfortable. Always finish a run knowing you could have ran faster.
Please email me if you have any questions or wish to know more about the training plan outlined above.
The Vivobarefoot Neo Trail has been my shoe of choice since its launch in August. In that time the shoe has seen me through 30+ mile training runs, the Hardmoors 60 race and much more.
The upper is very durable with a good water repellant coating, very good for the winter months. I find that on hotter days your foot can sweat a bit on the inside (you notice this when running sockless, which I would recommend as the liner is super comfy).
The best part of this shoe is the sole. 2mm midsole with 4mm deep lugs that offer plenty of grip on all sorts of terrain. I’d say this is a great 3 season off-road shoe for the UK. Vivobarefoot class it as a trail shoe, but it will cope with more demanding fell running with ease.
I will update with more info re durability etc throughout Autumn/Winter but if you’re looking for a UK friendly barefoot trail shoe, look no further!
Sorry for the Blog Silence of late, here’s a quick catch up of what’s been going on:
63.5 miles from Saltburn to Filey, with around 10,000′ of vertical. A tough but beautiful course, I had a strong race until the last quarter and finished joint 5th place in 12’45. Will be back next year on the revised course fitter, stronger and (hopefully) faster.
I ran this with friends as this was their first attempt at a marathon. We got round in 4’48, a great effort by them on an undulating course in grim weather. We’ll not mention the guy in 3rd who got the bus at mile 20!
The plan is to work on some quality training over winter ready for more Ultras in 2012. Qualification for UTMB is top of the list, so that means a good 100 miler is on the cards. Also is the Bob Graham Round which never transpired this year. The plan is to keep this low key and just do it as a solo training run, no need for cavalry!
Runfree.co.uk has been keeping me really busy and I have to say I have been shocked at the success we have had so far. The barefoot running community is growing quickly and I think 2012 will be the year of Barefoot.
I am looking to put on coached natural running sessions, which I will post up on the Runfree blog (coming soon). This will also be on our Facebook page and Twitter.
The Swaledale Marathon is a 23.2 mile anti-clockwise route of some of the most beautiful (and bleak) places in the Yorkshire Dales. With around 4000′ of ascent it’s also tough enough to warrant the ‘Marathon’ badge despite coming up 3 miles short (it certainly feels like you’ve ran a Marathon once you’ve finished).
22 hrs 42 mins
14, 908′ elevation
7.1 mph average
May kicked off with the Keswick Half Marathon. 1hr 31 and 39th overall wasn’t too bad for a hilly course (did I mention the wind?) Results here.
The aim of this month was to get some good hilly runs in the legs ready for the Swaledale Marathon on June 11th. A couple of recce runs around Reeth to get familiar with the course early on should help on the day of the race.
You can view a good 18 mile breakthrough run on my local trails via Garmin Connect. This was a long run intending to replicate race–pace over similar terrain. Just under 2 weeks left until race day; tomorrow will be my last ‘session’ 10 x 400m before tapering down – can’t wait to get stuck in!
This week has been a bit of a quiet one on the running front. I started to feel twinges in the right knee which has progressively been getting worse over the course of the week. A couple of easy runs on Monday and Tuesday went ok but the hills got me on Wednesday. This sadly resulted in no run at the Coniston 14+ on Saturday which was a shame, but decided to make the most of a bad job and walk part way up Coniston Old Man with my dog! It’s been a glorious weekend mixed with sunburn, sand and fish n chips — Summer is here at last it seems.
The injury appears to be good old ITBS (Illiotibial Band Syndrome) caused from tight QLs and Glutes. A visit to the sports physio on Wednesday should loosen everything off (and cause a few tears of pain in doing so) and get me back running in no time.
This recent injury has brought into light the importance of good running form and recovery. These are two very important aspects of training which are commonly overlooked.
After a race you should allow the body time to recover and don’t over–stress the system with hard runs when the body isn’t ready, i.e long tempo runs, speed sessions, hill session etc. This can result in poor running form due to fatigue; increasing the chance of injury through compensation for tight/tired muscles.
Core exercise and stretching such as Pilates is recommended for anyone training regularly, and don’t forget to work on your running form by including Strides into some of your runs: – 100 yard efforts preferably barefoot on grass ran at 80% effort. This will help engage your muscles into good form for strong running and break the routine of the weekly plod. Also if your race calendar is choca–block, a regular visit to a good sports physio for a deep tissue massage is worth their weight in gold.
31 hrs 27 mins
6.7 mph average
March was a steady month including the Hardmoors ultra (which involved some walking!) hence the lower average page and longer time.
April will involve a couple of road races, so this is a good chance to work on some quality speed work – less of the plodding miles of late!
Must remember, Quality not Quantity!