Last week of training

Now here's a good guide

Few days before the London Marathon!

I've not updated in a long time? What?
Anyways, preparations for the London Marathon have been far from ideal what with work and everything. In summary, I've been running a bit slower than the last couple of years but I've put on a stone since the last marathon. The last run I did totalled to about 14 miles plus about 3 or 4 miles walking and that was 2 weeks before Sunday's marathon. I walked into London (18 miles) a few weeks back.

Recently I've supplemented my running with swimming and some very light gym/cardio work. It's a shame I'm not doing a triathlon really (which will be my new long-term goal)

I'm resting up now and really need to find some pasta soon. Drinking enough water for now. But I need carbs!

Running Shoes

Well back on track as I resume training the London Marathon.
I need new running shoes. There's a few guide out there including at Runners World and the Running shoe guru. But it seems a bit confusing particularly as overpronation is supposedly associated with flat feet. However, the outer soles on my shoe collection are wearing on the outside and not on the inside! This is in fact supination

Back-to-back runs

First time in a long time, i've run well more like jog on back to back days. Ran for 40 minutes.

Heavy...

I felt very heavy running and was tired after just 10 minutes. So ran for 10 minutes, stopped, ran for another 10 minutes, stopped and then ran for 25 minutes. When I say ran it was more like a jog.
This could well be the after effects from going to the gym the previous night. I should rest the next day but I'll probably run for 30 minutes. I may also start wearing ankle supports again.
Beforehand, I had a huge jacket potato for tea, to get some carbs in. It didn't really kick in until later in my jog.

Catch-up and London Marathon 2010

Just a quick catch-up...

I ran in the Myra Garrett race and couldn't keep up the 8 minute mile pace and ran awfully towards the end for a time of 54:30. Since then I've been in the gym around twice a week and running once or twice a week.

To my surprise, I found out last week I got into the London Marathon for 2010. I've just paid up, so it's a go.
It's probably the only time, I actually I didn't want get in, as my aim recently is to put on some weight. I've just about got 12 stone now and hoping to keep the weight and figure.

My plan is probably now to go to cut the gym work to once a week and increase my runs/mileage over next weeks. Back to a base weekly mileage of 30 miles is probably my first goal, running half-marathon is another goal, running 3/4 marathon is another and finally the full distance. Last time I had only 2 and a bit months to prepare. This time I have a bit longer but this could still be a bit of a mission.

I currently have a slight knee niggle so tomorrow's run will probably be a jog. My nutrition will need to increase the carbs. So potatoes are my best friend once again!

Running & gym

I'm out to disprove that you can have your cake and eat it (so to speak).
The incentive is that my stomach has become noticeably bigger. My protein/calorie intake has probably increased and I haven't been doing that much cardio work (running).

On the whole still looking to put on some weight 12st is my goal and I'm about 1/2 stone away from that. But running is definitely back on the menu. I am looking to do Myra Garrett.

I've started using a creatine supplement. Well actually just trialling it to see how I feel first.

London Marathon

Well tomorrow is the London Marathon. Interesting, it is a year and 2 weeks after the one in 2008. I am hoping to get down there for the early part of the race and check it out. I am also planning to jog there...

BTW In the end, I raised 1305 pounds for Macmillan Cancer Research!

New Training Regime

I am having a bit of re-think of my overall strategy. A couple of people have remarked about me being a bit tubby. It may be an overreaction on my part but I feel something needs to be done. Focused exercising on key parts of the body is very useful and I have been impressed by Netfit. I found that initially after looking for wrist exercises.

Obviously, I need more cardio (i.e. running) and more crunches/sit-ups are going to help. However, it's arguable that my nutrition is of concern and Linda Cusmano agrees. So here's an article to help burn off belly fat faster.
In short:
1. Don't cut too much fat.
2. Use nonfat dairy products high in calcium.
3. Drink more water.
4. Avoid carbonated beverages.
5. Replace starches with vegetables.
6. Don't eat a big evening meal.
7. Creatine helps burn fat.
8. Vary your caloric intake.
9. Pump up the protein.
10. Make some of it casein protein.
11. Spread it out. (i.e. 6 meals a day)
12. Keep at it.

At this time, I playing football once a week. I run at least once a week. I go to the gym at least once a week. I go to the golf driving range when I can. But because of my busy work schedule. It is hard and my nutrition probably suffers for it. I must try and work out a special diet along the lines of Hugh Jackman. I am also trying to throw dancing into the mix as well. Crazy?

April already...

A slight update. I've been mostly be tied up in knots at work. But I've been spending time in the gym mostly, so a little bit heavier now. Running on a running machine is hard as I experienced the other night trying out a gym away from home. I just about did a 50 minute session but had to walk 3 or 4 times. I had been sick before and also not been running nearly as much. I do want to be running at least 50 minutes once a week as I am looking to return to 10k running through the summer (and keeping the weight) on May 24th for Myra Garrett 10k. 10k runs in Staplehurst and Rochester are also ones I'll consider later on in the summer.

Track Training

It's been the first time for a very long time that I have run on a track. I was lucky enough to be at a workplace that had an athletics track. So I had nice run round. Firstly, a little warm-up of 2 laps. I tried to run round one lap (400m) and it took me 1:15. Another jogging lap. Another 400m run of 1:24. Then a rest. A set of 5 laps in just under 10 minutes. A minute's rest. Another set of 5 laps in 11 minutes. Some sprints with someone else who was training. Another quick rest and then a last set of 11 laps in 23:40. So that's about 28 laps altogether. Conditions were a bit slippy, particularly in the inside lane. That made it very difficult turning. So I ran around in lanes 2 and 3 all the way round.

I am still trying to run twice a week. One long run on Sundays and a mix (like above) during the week. Plus I am hoping to get into the gym twice a week.

Keeping on

Well I am back to running over 10k. I ran 11.5km (7.25 miles) as I tried to see out an hour running. That's about 52:30 pace for a 10km, which is not quite at my optimum pace. I figure I would have to run the course I did in 58 minutes. So that would be next targets as I am likely to stick to this distance for now on Sundays. Working out at gym is definitely helping me as I do use my upper body and breathing to move and felt for the most part comfortable. For now, I don't think I am truly running 7.25 miles. I was trying to keep myself together on the return leg (I ran a round trip). I'd love it, if I can cruise for 50 minutes and then run the last bit.

Targeted Runs:
May 24th 2009 - Myra Garnett 10km
June 7th 2009 - Eltham 5 mile

Other runs considered
March 1st 2009 - Greenwich Meridian 10km
April 10th 2009 - Folkstone 10 mile
June 14th 2009 - Bluewater 10km
June 27th 2009 - Staplehurst 10km
July 12th 2009 - Cliffe Woods 10km
October 11th 2009 - Petts Wood 10km

I am currently trying to get to the gym twice a week and running once or twice a week.

I got my top off!!!

Don't believe everything you see on websites. If there is a store, just visit if you can. Managed to make some time and dropped down to the Decathlon in Surrey Quays. I got a Isolate 4000 top in my size of medium and was well pleased with it. Gosh, it reminds me when I was a kid when it was so much easier to get a matching track suit top and bottom for a veritable small price.
Possibly couldn't have happen at a better time. With being out of the office a fair bit recently and little change of gym action, looks like I'll be reverting back to running for the moment until I can figure out if I need to go to Fitness First instead.
At the moment, I am running up to about 40 minutes.

Wrong Size

Folks, I am frustrated. I am badly looking for the Isolate 4000 Top but it would appear that it is not in my size anymore. I could squeeze into a small. But it would be very very tight, so no I don't think I'll get it. :(
I did get the Canterbury baselayer (hot) but it was only in navy blue and it actually meant to keep you cool not warm. So ok for later on in the year, not just now. I see that another canterbury top has gone into discount. I'll wait until I can use my 10% discount voucher I got for buying the other top from sweatshop. I was told the best brand to go for is Helly Hansen...

Compression

I did manage to go out and get that Canterbury compression top at sweatshop. Except they seem to have a hot and cold version. The hot version keeps you cool, whilst the cold version keeps you warm. Obviously the cold version is the one you want now but guess what it wasn't on special offer.

My weight has dropped to 70kg whilst being ill again. But did manage to go for a little run.

Shops for running kit (UK)

A friend says he is going to do some running in the not to distant future and asked what do I recommend.

Well I got a pair of Kalenji "Isolate 4000" tights before Christmas at Decathlon. I really should have got that corresponding long-sleeved top. Looking at their site tonight, they have got some sales prices but they are still quite dear but I have been to the store and seen the quality.

Another place, I would recommend is Sweatshop and they currently got a huge sale on. For instance, there's a compression top that is half price that I am going to go after.

JJB Sports may be another place to consider but there doesn't look to be any sale on atm even in January. This is not to be confused with JD Sports whose selection leaves a lot to be desired. Lilywhites have gone down the discount route but their running items are surprisingly dear.

Running into 2009

I know I haven't posted for a little while. Just a quick update. I did participate in the Folkestone half marathon but didn't run it nearly as well as I thought I should. I ran 2:05, which was 8 minutes outside my best.

Since then I have gone into the gym to build up my body and put on a few kilos. My goal for next year is to get around 80kg by the end of 2009 (just weighed myself now, 71kg) and hold the weight too. So for the next while running will take a backburner. As friends tell me running and bodybuilding don't mix! I am hoping to go back to 10km runs and work on my speed and stamina at that distance in 2009.

I raised about 1300 pounds for Macmillan Cancer Support. Still I need to find out exactly how much I raised...

I've not heard anything from the organisers for the 2009 London Marathon. So I am going to assume I have been balloted out.

Feeling good

I ran 12 miles in just under 1hr 50mins on Friday evening. Well it was more like a jog than running whilst breathing normally. Felt good. Now hopefully a half-marathon is on the agenda in a couple weeks of time in Folkestone. Still trying to work out when I can.

Running Update

Well I've been on-off running. I run a couple of days and then go a week without running. So lacking a bit of inconsistency there. Working is mostly to blame for this. But it probably doesn't help neither socialising and hence drinking.
I'm currently just about getting over the 60 minute mark. The last two runs on Sunday and Monday were 80 and 60 respectively. Perhaps I overdid it really since I hadn't run since the previous Tuesday and now my right achilles is sore.
I am trying to build up upper body strength by doing some light weights. I will probably venture into a gym at some point.
No real plans on future runs at this stage. Possibly the Folkestone half-marathon. But the same old story, it'll probably come too soon for my liking. It's less than 3 weeks away.

Faster, Faster

After a bit of niggle in my right leg, I've been slowly getting back into running. I ran twice on consecutive days last week and I took part in the Run for Moore/Life 5k on Sunday and did it really quick that I am not convinced it was 5k (20:15). Monday, I did run for about 30 minutes but I didn't time it! My housemates walked around the 5k course in just over 40 minutes, which is good for them!