Lost Number

At the weekend the winner and second place runners where both French champions, I knew going into the race that the only chance of winning would be a case of bubonic plague taking out the front runners.

My position as one of the also runs is not very important. However when I could not see my name in the list of finishers I just had to go to the organizers to get the situation clarified.

Even though I knew my time and my position, I could not claim to have ran the race unless I saw my name on the finishers list. (My number had been miss-read at the finish line - first time that has happened). They sorted it out pretty quick and I was happy a few hours later when my name was posted along with the rest of the runners on the Internet.

Staving of old age

The only race I have ever done more than once (so far) has been the "La cours des 3 monts de Limonest" and I believe that it proves as time progresses I am getting younger.

14 km pretty hard run (Except it was not really 14k, that is just what it said on the packet)

2010 1:03:39
2008 1:11:26
2007 1:07:29
2006 1:10:24

Torn calf and Marathon Mistakes

The Beaujolais marathon  for me will be different no doubt: Last year I tore my calf on 1 Sep 2009. I was not able to run my 14k Local race even by the 26th. I could run a bit but it was not until 10th October 2009 that I was able to run more than 10k again- that was 16k (I had done a fair bit of biking though and a number of shorter runs through September).

It has taken a long time for my calf and Achilles to  heal. Not up to 100% yet, but darn close. From the beginning of this month I can walk pain free in the mornings. The Achilles does not hurt even to touch (squeeze) most times. One or more of the voodoo cures seem to be working.

Yea, I am in better overall shape, but less motivated and more scared of the distance. I checked up, only 3 half marathons, but still, not too shabby when you consider I don't ''prepare'' for them especially. 

Last years bike/run sessions for September

On 9/23/2010 7:12 AM, karl

 
This year you will be so much faster.  I am betting at least 15minutes and would not be surprised at 30minutes or more.
You have put in so much more mileage, you have got over your leg injuries, and you have run how many half marathons....4 I think you said.....so I think you are definitely going to a lot further than last time.
You also have at least 4weeks to get some long runs in and you know you need to so stop being a pussy and do some long runs and you could be knocking off 40minutes from your last time.

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Date: Wed, 22 Sep 2010 22:54:29 +0200
Subject: Re: FW: 6 Top Tips for Marathon Training

One of my many mistakes last year, and it looks like I am going to do the same again, is the absolute lack of the long run.

Although I am up there at 10 miles at the moment, I am pretty much not doing more. I should be doing a half marathon in 2 weeks that may help, but I could do with a few 30ks... I just can't motivate myself to do that as ''training''

The other mistakes below, I am sure I will replicate.

Six common mistakes to avoid when training for a marathon If you run marathons or are preparing to run your first marathon, it is vital you avoid these six common mistakes. by Jim Bledsoe Mistake Number 1 Carrying out any runs that exceed a 10 mile distance during the four-week period before race day. For a runner with average leg strength, it takes at least a month to recover from strenuous marathon training so that the race itself can be completed with rested, healthy leg muscles. Scientific research suggests that during this month before the race no workout should cover more than about 10 miles. Violating this principle will weaken your quads, which means that come race day they will still be reeling from the previous four week’s punishing training schedule. Correct strategy: To promote better recovery while still enhancing the ability to run marathon-type distances carry out a long run every two to three weeks. Gradually increase the duration of this effort to 22 miles but only run 10 to 12 of them at race pace. On alternate weeks, complete shorter-duration quality training. Complete the last long run at least four weeks prior to race day. Mistake Number 2 Carrying out just one workout per week at faster than goal marathon pace. For endurance runners in general, max running speed is a good predictor of marathon potential. Improvements in max running speed almost always lead to upgrades in marathon performance. However, it is difficult to enhance max speed when only one 'speed' session is completed per week, especially when that 'speed' session is more of a tempo run than a higher-intensity effort. Correct strategy: Complete at least two faster-than-marathon-pace workouts per week, mixing interval workouts at 10-K, 5-K, and 3-K pace with neural training (see Mistake no. 3) and placing less emphasis on tempo runs. Mistake Number 3 Failing to complete any neural training i.e. failing to train at VO2max speed and omitting 'super sets' from the overall programme. It is certain that VO2max workouts produce more gains in VO2max, lactate threshold, and running economy than any other type of training session; these three physiological variables are great predictors of marathon success. It is likely that super sets have a similarly strong physiological effect. Correct strategy: Carry out a neural workout every 10 to 15 days during the early stages of marathon training - and every week during the last eight weeks before a marathon. Mistake Number 4 Emphasizing non-running-specific strength training. Correct strategy: Start preparations for a marathon with six weeks of whole-body strengthening, with an emphasis on exercises which involve most of the muscles in the body simultaneously and which avoid seated and reclining postures. Then move on to hill training and exercises which duplicate key aspects of the gait cycle, including one-leg squats, high-bench step-ups, one-leg hops in place, bicycle leg swings, reverse bicycle leg swings, eccentric reaches with toes, and arrested step-downs, focusing on weight-bearing exercises which require high degrees of coordination and must be carried out with full body weight supported by one leg at a time. Finally, finish with about eight weeks of explosive work, including hops, bounds, sprints, one-leg squats with lateral hops, in-place accelerations, Indian hops, drop jumps, and high-knee explosions. These moves enhance the ability to run fast, and as max running speed increases, it drags marathon pace along with it. Mistake Number 5 Using gels during the marathon itself. This is very tricky business, since exactly the right amount of water must be taken in with each packet of gel. Take in too much water - and you end up with a hypotonic sports drink in your gullet which delivers too few carbs to your leg muscles. Take in too little water - and you concoct a syrupy goo within your intestines which actually drags in water from surrounding tissues and spurs diarrhoea. Pour sports drink down your throat along with the gel, and you might as well begin scouting around for a Portaloo. Correct strategy: It is possible to use gels during the race, but you'd better have a sports-drink expert or exercise physiologist calculate your water intake for you. It's far easier to simply use a sports drink throughout the race (remember never to mix sports drink with water), a practice which will increase your chances of avoiding GI upsets and delivering enough carbohydrate to your muscles. Mistake Number 6 Employing a training programme which is devoid of variety. Correct strategy: Avoid a too-heavy dependence on tempo and long running, substituting an array of higher-quality workouts, including neural sessions (see Mistake no. 3), lactate-stacker workouts (two-minute intervals at close to max pace, separated by four-minute recoveries), hill climbs, fartlek efforts, speed-strength circuits, 800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging in distance from 5K up to the half-marathon. These kinds of exertions will have a much broader - and larger - impact on the key physiological variables which are important for endurance-running success, including VO2max, lactate-threshold running speed, and running economy. They will also promote the ability to run faster, which is critically important for all types of racing. A note on Lactic Acid: It's important to bear in mind that aqua jogging does not remove lactic acid from the leg muscles. In fact, if the aqua jogging is above a fairly minimal intensity, it will actually increase muscle lactic-acid concentrations. In truth, there's no need to fret about lactic-acid levels in the muscles. Most of the stuff is removed or metabolized within minutes after a workout is over, and of course lactic acid does not cause muscle soreness or stiffness. Bottom Line Remember that it is your overall fitness which will determine your success at marathon racing, not the quantity of miles in your training log or even the number of long runs which you have completed. In fact, too many training-log miles will make your legs feel like logs on race day. The idea in marathon training is to 'peak' in neural and physiological fitness and in the ability to run long at goal marathon speed about a month before the race - and then to reach an even higher 'peak' in marathon capacity over the last four weeks by combining less total running and greater rest with the right amount of intense - but not prolonged - training. If you can pull that off, while retaining your confidence, you will have the greatest chance of running your best-possible race.

Advice for the beauj.

Pornagraphic DVD?

The organizers of the Cross du Mont Blanc sent me a mini dvd of the race today. (Maybe why the entrance fee was so much higher than other races)

Cannot see myself in it - However, it was a nice touch and I can now bore any visitors to death who dare ask about my running exploits!

Trail du Bugey Update

Just got the results of the Internet for the Trail du Bugey, I came in 29th, 7th V1H from 130. (Not a very big field, the rest where running the larger distance manly races. But this race was the "Trophee Eric Liger")

From the trusty Garmin, I see I was running at 12.5kmh, a nice confidence booster, as it is the first time I have broken 12kmh on a trail race, and I managed to keep the cadence up at 91spm (even with the walk at kilometer 13)

Trail du Bugey

The views on the drive back

 Karl was drunk Thursday so was too hung over to make it over to the Trail du Bugey 3 days later. - He is getting on a bit. (Claiming now it was a mini flu) Unlucky for him, it was a great location.

I have traveled 100 times past the sign post for "Haut Bugey" on the road from Lyon to Geneva but had no idea it was so extensive or so big a landscape. Well worth coming back to and see more of the area.

The organizers had done a truly great job putting 4 events together. They all seemed to go well.


However, my intestines are still not 100% working, when I arrived I needed a dump. Unfortunately the 3 toilette blocks I went to had beautiful Turkish squats with NO toilette paper. On returning to the car I could not find any substitute other than the Google maps I had printed to find the place. No wander I did not get lost on the way round, I probably had a Google stamped all over my poor bottom!

The course itself was ''Up and Downy'' undulating with periods of lumpy grass (Don't like running on that, always scared for my knee) 90% on trails through trees and stony paths.

Ascent according to Gramin Training Center was 570m. The last hill got me and I had a wee walk.

I managed a pretty good time (for me) 1:15  for 16k and came in a creditable 7th in Vets Class (Not sure how many people, or what overall position (about 20th))

Fartlec running

Does running an hour (bent double) behind your daughter helping her balance on a bike count as fartlec running session? I did get a dab on and the pace did change through out the cycle training.

We did have a lovely pick-nick in the park and then did it again for half an hour.

This was the cycle training path.

Interlude

I had two hard runs to do over the weekend - Both about 10K. During the run this afternoon after about 5k of climbing, I decided to stop off at the only steep continuous path I know. The two hunters who where encamped at the start of the section kindly stopped shooting to let me past.

I wanted to know how hard the KMV is going to be. My running interlude was a massive 200m long:

It had close to 75m height gain, so something similar, but less than the gradient of the KMV.


For 1/10 of the total KMV distance, it took about 4:14... Ha ha, I don't think I will be getting to the top of the KMV very fast!

Mr President

Having not done too many marathons (just one) it is hard for me to say if my Beaujolais course is tough or not. But one thing for sure is that  I did not do too well in it. I ran out of energy at about 30km and pretty much walked from there.

And now I see that President Bush and a whole bunch of other politicians have whipped my arse. I feel it is my duty to run in it (Beaujolais Marathon) again to see if I can at least beat Bush's time. I will not do any specific marathon training, will just run it if I am feeling good on the day.

• George W. Bush, 43rd President of the United States, Houston Marathon 1993 (3:44:52)
• Dominique de Villepin (French Prime Minister 2005-2007), Marathon de l'Essonne 1980 (2:57:06)
• John Edwards, Former United States Senator, Marine Corps Marathon 1983 (3:30:18)
• Sarah Palin, Governor of Alaska, Humpy's Marathon 2005 (3:59:36)

To pole or not to pole

Having agreed to do the KMV I now have to decide how to "run"it.

The main issue being of course it is a fast walk (slog) up 1km vertical over 2km horizontal (or is that 2km in total?)

It certainly seems like I should use hiking poles, distribute some of the climb to my arms and upper body from my legs. My uncertainty lies in the fact that I have never used poles before.

As in all things unknown, "Google is my friend." It seems like the de facto page on sticks is Pete's Pole Pages he spells out clearly that without proper use, there is not much point using the things. (often ineffective due to poor technique). Slack Packer also had some things to say too.

There are not too many really steep hills near my house I can get some practice on so I am now in a quandary.

No excuse for age (les Tard-Venus)

Mr CAZORLA, the winner of last years les Tard-Venus race (12km): I have seen on the top of several races I have completed. And I always thought, great a veteran  up there winning. But no, today he did not win... AND more importantly, he is not longer your average vet. He is now a V2.

At 6 years older than me, he came in 14 minutes before me! That equates to more than 1 minute per kilometer faster. Wow.He came 5th, while I was a lowly 56th (Official time for my 12km race was 57:28 19th  Male V1, 225 entrants)

The race was great. Pretty hard, I had to walk a couple of bits.

Heart Rate Monitor woes

Seems like I am not the only one with bizarre spikes in HRM stats. I have seen 2 different types of spikes. I almost always have high reading at the beginning of any run (even if I am going down hill) and second a weird spike that occurs occasionally, throwing a result that would probably see me having a heart attack.

In summary, here are the explanations:

• It's a well-known false spike and isn't real 
• Caused by loose fitting shirts (static)
• Not moist enough (Seems unlikely given it is high not low) 
• Power Lines crossing the path
• It is a physiological change that occurs when starting the run 

Seems I am just going to ignore the issue. But then I think, well why bother with the tool if I know it is flawed?