Dusty Old Shoes.....

....Well ok maybe not this dusty but you get the idea.


(Is it just me that `Dusty Old Shoes` sounds like a song title, and no not by Jimmy Nail as that was `Crocodile Shoes`? )

Anyway & quickly moving on it`s been a while since I last blogged - and since that time I`ve run in total a magnificence 15 miles (my longest run being an ankle testing 4.5 miles).    Things have improved – no pain in the shin muscle when raising the toes now but still slight swelling in the tendon around the joint area on the ankle. The physio said there was also signs of Tenosynovitis (inflammation of the actual tendon, as well as the sheath) which is why it`s taking longer to improve than first thought.

I have not been bored thou – but didn`t hit the gym & pool as much as I thought I would thou. I have watched & marshalled a few races & parkruns. I marshalled both days at the Pilgrim Challenge (2 day x 33M) – one day was nearly a DNS for me as the car nearly got stuck in the snow...great weekend supporting those runners.  I watched the incredible good Wokingham Half – I was just before the 3 mile mark & it was such a great place to watch as no sooner had all of the runners gone past me on the way out the lead car came back with the lead runners trying to chase it down.

I guess it`s all about mind set when injured – it`s good to put something back into races, whether it`s donning a high viz jacket or giving other runners a cheer & abuse...err I mean encouragement when they go past.

Next event – jogging this Saturday at Frimley Lodge parkrun & really take it from there but I hope it will be the start of the comeback. I have also booked another Chi Running workshop next month.

I best clean off these shoes then :-)


Oh - if you go to the Virgin gym in Farnborough and use their weighing scales I think they are `a bit off`..........if you know what I mean :-O

Benched...

Yeap been benched for 3 weeks as per the lovely lady at Physiotherapy Practice

I sent an e-mail on Tuesday morning, Sally phoned me back that afternoon & I was booked in on Thursday night for an appointment. How late does she work, anyway after going through my recent running history and looking at it she said it was an `overuse` injury. I was shocked.

Ok, not that shocked - I had over done it during the Christmas break - it would seem running Ultras & Marathons are ok but 5 parkruns in a short space of time is over doing it...Only joking I was chasing the miles doing doubles & streaking - opps.

I have Tibialis Anterior Tendon Sheath inflammation on the left leg just above the ankle - I guess linked to a problem I got after the 15M track session I did months ago. Anyway one session down - quite wierd watching my toes flex uncontrollable whilst being zapped & some serious ultrascanning, with another session booked next week. Hey at least I can get on the bike, hit the gym & I guess my 1st love - the pool - it`s bound to be empty in January !!!

This is the 2nd time I`ve had this injury. Last time was upper shin & on the other leg, the cause then was sprinting down Box Hill during the Midsummer`s Munro (July 09) - I love that hill.

Looking on the bright side I will be fully rested when I start my TR24 training plan next month - which must be a good thing.

Next up.....for my mate is the Stubbington Green 10Km next Sunday (with proper runner exchange in place & agreed with Race Director).

12 moments of 2011

- Some of my moments in 2011...

1. One Track Marathon.
2. Two weeks volunteered at parkrun (pretty poor really).
3. Three PBs (St Patrick`s 5M Scurry, Elstead Marathon (5.4M), Hook 6).
4. Four weeks ran over 50 miles (shocked).
5. Five weeks ran less than 10 miles.
6. Six laps of the Thunder Run completed...how many next year?? (clue = see below).
7. Seven miles extra ran in races by getting lost.
8. Eight Marathons / Ultras completed.
9. Nine times ten – my target for 2012 (gulp).
10. Ten new parkrun events ran.
11. Eleven events already entered for 2012.
12. Twelve hours & 9 minutes ran at SIS Lightning Run resulting in 51.43 Miles.

May the New Year bring you all you wish for.


Happy 2012 folks.

Next Up - Stubbington Green 10Km (15th Jan). My TR24 training plan starts in the 2nd week of February so having an easy January to ensure feeling all fresh & free from niggles for that.

Andover Track Marathon.

Apart from the 5 x 1 mile races & 15M practice run the other month all this running around a track is a bit new to me. I`m not a track person but a track marathon is something I`ve wanted to do for a while now - mind over matter stuff / strong minded so I jumped at the chance when I saw this event open. Plus I think the door is slightly open for 6 hrs or maybe 12 hrs track events :-)


Come race day - I was a bit concerned with the weather forecast - more concerned with possible rain than the cold. I had managed to twist Alan`s (from the club) arm & he entered too , I collected him nice and early and made our way down the M3, A303. Well talk about black clouds - I thought the world was coming to an end - lucky just after Basingstoke it cleared up.

We got to the Andover AC track really early - we had half planned to run the Andover parkrun if we had time - and guess what - we had time Well we would have got cold standing around. It was so icy that they had to use an alternative parkrun course (3 laps of football pitches) - pace was going to be very easy. It was all very social & nice to chat & catch up with folks - parkrun done in 29:05 (yes I know I need to go back a grab that sub 23 for a `new` event). After a quick change of gear & drink it was time to make our way over (talking less than 200 metres) to the track.

I have to say it was like an Ultra event - with a small, relaxed field of runners (35 runners). I looked around and saw some faces I knew & some I didn`t.

Great race briefing by Ian. It covered all the points I was concerned with - how are the laps going to be counted, am I going to run more - not that I minded too much as I`d already run a parkrun plus I don`t mind more than 26.2M anyway but it`s always a concern I guess at these types of events.

My `race` plan was not racing - somewhere around 4:20 + would be good. It wasn`t about time today it was all about head & body reaction. I did feel quite weird not carrying stuff - gels, water etc. Kit wise I went with bouncy shoes, Full recovery legs, Tec T-Shirt, Fetch vest, arm warmers, gloves, buff around my neck & hat & sunnies.

We made our way over to the start - it sure was cold when not in the sun plus a little bit icy still. After a couple of minutes we were off. One thing I was looking forward to was seeing how the faster runners would be especially towards the end of the race. There was no point in getting worried about being lapped......however I didn`t expect it to be lapped within TWO laps yes 800 metres Lets just say I stayed in the second lap most of the race - I guess it was a bit like going into the fast lane of the motorway when you first learnt to drive a car Come lap three of four I generally stopped trying to count the laps, I looked at it as no point worrying until at least maybe 4 hrs 15 mins into.

Now at the race briefing we were told about Garmins about GPS and that they should be turned off - well I didn`t. I used the stopwatch function a bit ensuing I had a gel every hour but wasn`t using it for distance travelled until later on.

Looking back I cannot tell you too much of the race itself - the laps kept ticking over - I had switched off. It wasn`t a `heads down look at the floor` race I was looking around seeing where people were, how they were running. Thanking the lap counters with thumbs up as I went past. Chatting to other runners when paces permitted. Time (& laps) soon ticked by.

I looked at the Garmin - & I knew I should have asked but it said I was coming up to `20 Mile`. I had always planned a treat at 20M - the ipod A bit of music then a catch up on Marathon Talk. Before I knew it I was was thinking I was around 98 laps - I thought I better ask....only to be told I was on 92 laps - 6 out - that`s 1.5 M out :0 What was ever worse than that was hearing the bell for other runners who had one lap left !!!

Never mind - switched on ipod & listened to the show... I couldn`t believe it. I just got round to the interview with Steve Jones - well the bit with Will Cockerill & I only to be told I have two laps to go. Well packed the ipod away and enjoyed these last two laps. I didn`t mind running but I didn`t mind finishing either - it was nice to be congratulated by Matt. I was handed the goodie bag and the most unusual `medal` I`ve ever received....

I stood around talking but I was getting cold - I had bought extra clothes & a thermos of coffee - I`m so glad I did. I`ve never got so cold after a race before. I sat in the car to defrost.

If you get a chance to enter a `TZ Runs` event then snatch it (& do buy a T-Shirt)

Race Stats;

1) - 1m - 9:14(9:14/m) - 116cal
2) - 1m - 8:45(8:45/m) - 117cal
3) - 1m - 8:52(8:52/m) - 118cal
4) - 1m - 9:03(9:03/m) - 117cal
5) - 1m - 9:14(9:14/m) - 118cal
6) - 1m - 9:18(9:18/m) - 117cal
7) - 1m - 9:13(9:13/m) - 118cal
8) - 1m - 9:20(9:20/m) - 118cal
9) - 1m - 9:24(9:24/m) - 118cal
10) - 1m - 9:37(9:37/m) - 117cal
11) - 1m - 9:30(9:30/m) - 118cal
12) - 1m - 9:34(9:34/m) - 118cal
13) - 1m - 9:38(9:38/m) - 118cal
14) - 1m - 9:45(9:45/m) - 119cal
15) - 1m - 10:13(10:13/m) - 118cal
16) - 1m - 10:12(10:12/m) - 118cal
17) - 1m - 10:20(10:20/m) - 120cal
18) - 1m - 10:51(10:51/m) - 121cal
19) - 1m - 10:46(10:46/m) - 121cal
20) - 1m - 10:58(10:58/m) - 122cal
21) - 1m - 11:05(11:05/m) - 121cal
22) - 1m - 12:21(12:21/m) - 115cal
23) - 1m - 11:34(11:34/m) - 120cal
24) - 1m - 12:00(12:00/m) - 117cal
25) - 1m - 11:59(11:59/m) - 116cal
26) - 1m - 12:44(12:44/m) - 111cal
27) - 1m - 12:15(12:15/m) - 111cal
28) - 0.64m - 7:26(11:36/m) - 76cal

Finish time - 04:45:10

Final Garmin Distance - 27.64 M - opps but all good experience

(I`ll try to get the actual lap splits as they would be quite interesting to see)



Race Website / Results

Next up - a parkrun festive overload & (if the cold subsides) a `Sunrise to Sunset` Challenge on the 27th Dec.

Oh - The training plan for next year`s Thunder Run is coming on nicely :-)

When in Rome, do as the Romans do - well not quite but you will know what I mean....

I booked a last minute cheeky pre-Christmas sun break to Lanzarote – I know not even Rome. I do mean last minute – I guess a couple of weeks notice. With a few days to go I decided to have a look on one of these `what`s on the Island` websites and to my surprise I only found a running race. I knew there had recently been a challenge type of race but I was really surprised there was a race on the day after my arrival and fairly local too :-)


The race itself was called the `The Lanzarote International Marathon` which was staged on a lapped course – 4 laps for the Marathon, 2 laps for the Half & 1 lap for the “Quarter”. I registered my details on the race website – all a bit odd really, and I was in. The last day you had to collect the race number & timing chip was on Saturday. The race itself was in Costa Teguise, which was about 15 mins drive from the airport, my hotel was also about 15 mins away – yes the opposite way !! I managed to blag a lift from the airport to Race HQ and collected my number. I thought the race itself was quite cheap (€20 for the half & € 20 deposit for the chip timer).

Due to resting up since the Poppy Day Marathon (meaning I missed the Frozen Fat Ass 50Km- gutted) I knew entering the marathon would not be the best idea ever so I entered the half instead – well I was going to run on holiday anyway why not pick up a t-shirt & bits for doing so. The plan was not to race but steady 9.00`s.

Come race morning I left the hotel fairly early – the race was due to start at 9.00am. I was one of the 1st to arrive. I found a coffee shop overseeing the start area & watched as others arrive. I dropped my bag & went for a warm up (1M @ 9:18/m pace) – which felt tough....thank goodness I wasn`t racing !!!

Just before 9:00am we formed behind the start & waited...and waited...waited..unsure what the delay was for. I think we got going around 9:20. I felt a bit odd wearing vest & shorts as so many runners were wearing Tri-suits.

I hadn`t looked at the course in too much detail and soon myself seeing the lead wheelchair racers coming towards me. Then the after 5 miles or so the 1st of the half marathon runners (well I hope they were). After about ¾ of a mile we enter the entrance of the Sands Hotel where we switched back towards the start – great when a race does that. I hadn`t realise the incline / slope from the start !! After we went through the start / finish gantry we headed out the other way – basically out along the coastal paved footpath. Just after the 23 mins I saw the 1st runner coming towards me looking more comfortable than the lead cyclist (I looked when I was returned to that point – it was just after 4.5M). We headed out to the furthest point on the course & headed back – again most of this time you could see runners coming the other was. I got a shout from a fellow Brit running from Midland Police, also a massive shout of “Come on Fetchie” from someone watching. I had noticed not too many Brits, quite a few Irish but only 6 or so Brits that I could see - inc 2 ladies who sat next to me on the plane going out there.

As I headed towards the Start Finish area I couldn`t really help putting in a faster mile – showboating I guess. Then on the 2nd lap I settled back down to near enough the pace I wanted. My foot was feeling fine but knew doing the half was the right decision. The inclines did seem to get a bit tougher but the pace stayed roughly the same. In the 11th mile it got a bit narrow & we had to move over to let the amazing front wheelchair racers coming through – quite a battle going on there. Only a mile or so left. It was nice to feel strong in the final miles overtaking other runners (but you didn`t know if they were doing the full or not). I saw about 5 or so runners in front slowly picking them off – I took the last one right on the line :-)

As we finishing the RD came over & handed me my medal & said “Well done Mr. K. from UK” & then got `attacked` by the big bear mascot. I headed through the marquee & handed my chip in & got my €20 back & collected the tec T-Shirt, my bag and moved down the line..half a banana, a sandwich or two, water, a bottle of coke, cake, ice cream. You could of had a free massage & a paddling pool had been set up to soak your feet - I headed outside to enjoy the goodies. Where I bumped into the Midland Police runners – had the briefest of chats but did say I missed the most important freebie – the beer !!! I After he went I went back in the sample that beer stuff & they did mind return trips – it was nice :-)

Afterwards I sat in the stands to watch the remaining runners finish – inc the marathon runners. So many came in were really excellent time esp the older age group runners. It was a nice way to end the day. Afterwards I headed back to the hotel in Puerto Del Carmen where I had a few more of those beers type of drinks

Good event & so glad I spotted it & ran it.

Race stats;

Split Summary
====
1) - 1m - 9:00(9:00/m) - 115cal
2) - 1m - 9:05(9:05/m) - 117cal
3) - 1m - 8:58(8:58/m) - 118cal
4) - 1m - 8:41(8:41/m) - 118cal
5) - 1m - 8:53(8:53/m) - 117cal
6) - 1m - 8:42(8:42/m) - 118cal
7) - 1m - 8:38(8:38/m) - 117cal
8) - 1m - 8:50(8:50/m) - 118cal
9) - 1m - 8:48(8:48/m) - 117cal
10) - 1m - 9:07(9:07/m) - 118ca
11) - 1m - 9:21(9:21/m) - 118cal
12) - 1m - 9:08(9:08/m) - 117cal
13) - 0.91m - 8:18(9:08/m) - 107cal

Next up – was a few more days of rest out there.

Next running event – Andover Track Marathon (17th Dec).

“They shall grow not old, as we that are left grow old”

- Poppy Day Marathon – 11/11/11 @ 11:11am


It was only fitting that I signed up for this event as this time of the year is the anniversary of my Dad`s passing.

I got there early & met with some folks I knew – RFJ & Silent Runner from the parkrun, Jovi Runner from GRN & TR24, also there was Plodding Hippo, Trin, Foxy Davy, Paul, MX, Matt, AJH & Mark from JW Ultra. I even met someone who I`ve wanted to meet for ages Dave – he has run over 120 10Kms. The field of runners was really quite amazing - around the 60 mark but what was amazing to see the full range of experience there – Brian Mills running his 809th, someone else running there 1st & congratulations to a 100th being run.

Soon it was time to go over to the assembly area, we stood together listening to the race briefing, Foxy Davy (RD) turned to Paul who read out a couple of verses of `The fallen”

“They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.”

Such a powerful verse. Yes we will remember them. Time does take the sharpness out of the loss but you never forget them. This is not a selfish thought as I know the Men & Women of the three Services do a heck of job often in difficult & dangerous circumstances, with seemingly more making the biggest sacrifices but my thoughts naturally turn inwards at this time. I will not go into too much detail as it was very emotional.....all very odd really and quite unexpected. I did run with them not far from my thoughts.

Afterwards photos were taken and we headed out to the start line – we had to do a small loop & then 7 larger loops. At the correct time we were off. It was nice to see the poppies on show or the Help the Heroes colours being worn (someone even had Help the Heroes socks on & TZ running with combat trousers on). My plan was not fixed - somewhere in the 3:50 – 4:10 region, which looking back was I guess the wrong idea. Too much scope - I think a 20 minute window over 26 miles was too much – smaller window next time esp. on a flat course. As we headed around the first loop I felt very comfortable, almost jogging really. I saw the group begin to snake down the path. In the second mile I pushed up the pace then settled back down around the 4:00hr pace.

This carried on but I was making sure paid attention to the course – I didn`t want to take a wrong turn. Soon enough we past the water station / finish point so had a bit of fun with the helpers there & carried on. Even at this early stage I wanted to run the complete way without stopping – doesn`t sound much it`s something I have not done for a while – run a complete marathon.

I was happy with my pace, the only thing I wasn`t too happy with was the tightness of my left ankle – I managed to pick up this niggle from previous Friday where I ran 15M on a track while breaking in new trainers (the trainers I had on) – I thought it was having the laces done up too tight which made the front of the ankle quite sore. Eventually (in the 11th mile) I had to stop to retie my laces – ggrrrrrr. (Not a walking stop so ok ish) unsure why doesn`t show on the Garmin as a stop I don`t know.

I carried on but the pace was slowing down – gels every 60 mins but I took my 1st drink at around 17 & bit miles – I tried to pick the pace up but couldn`t get back to 9.00 / 9.10. Still the miles ticked past & the laps counted down. Soon enough the 1st of speedy runners came past – which is actually nice to see. I think it was 6 Men & the 1st Lady that went past. Despite my decreasing speed I was managing to overtake a few runners & even lapped a couple myself I gave some encouragement where I could. My ankle was still bugging me – not painful as such just making me aware that all is not ok.

Suddenly I was on my last lap – all very odd as none of this `20M` mental barrier with these laps - I guess looking back the 3rd from last lap was the toughest. Shortly after I had started my last lap I went passed RFJ – this should not happen in any race except the egg & spoon race I guess. He was not too well but I knew he was going to finish & it was his last lap too so not too long to go. I had guessed my expected time from 2 laps out & was just about to hit that if I was lucky with the final pickup pace.

As I went around the final corner I made for home – just about managing to sprint past a walker :) I was congratulated by FD & handed one of the nicest medals I have – cracking design.

(photo pinched)

My time – 4:10:57 (& ran all the way)

I grabbed my bag, put on some warm clothes, had a drink & a few nibbles & watched several other runners finish. After about 10 / 15 mins we headed inside for a drink at the bar, a bit of hot food & a chat. Which was nice – so many racers (like parkruns) people just leave. Top tip here – Afterwards go for a coffee & a talk running as it`s nearly as good as running.

Super event FD - thanks



Split Summary
===
1) - 1m - 9:17(9:17/m) - 116cal
2) - 1m - 8:45(8:45/m) - 118cal
3) - 1m - 9:03(9:03/m) - 117cal
4) - 1m - 9:10(9:10/m) - 117cal
5) - 1m - 8:50(8:50/m) - 118cal
6) - 1m - 8:59(8:59/m) - 117cal
7) - 1m - 9:01(9:01/m) - 118cal
8) - 1m - 9:10(9:10/m) - 117cal
9) - 1m - 9:01(9:01/m) - 118cal
10) - 1m - 9:07(9:07/m) - 118cal
11) - 1m - 9:46(9:46/m) - 118cal *
12) - 1m - 8:56(8:56/m) - 118cal
13) - 1m - 9:07(9:07/m) - 118cal
14) - 1m - 9:13(9:13/m) - 119cal
15) - 1m - 9:18(9:18/m) - 118cal
16) - 1m - 9:27(9:27/m) - 119cal
17) - 1m - 9:53(9:53/m) - 119cal
18) - 1m - 10:11(10:11/m) - 119cal
19) - 1m - 9:45(9:45/m) - 119cal
20) - 1m - 10:08(10:08/m) - 119cal
21) - 1m - 10:25(10:25/m) - 119cal
22) - 1m - 10:16(10:16/m) - 120cal
23) - 1m - 10:27(10:27/m) - 120cal
24) - 1m - 10:47(10:47/m) - 117cal
25) - 1m - 10:49(10:49/m) - 120cal
26) - 1m - 10:17(10:17/m) - 119cal
27) - 0.2m - 1:50(9:07/m) - 23cal

Race Results - LINK

What`s next – well I don`t really know.

I do have the `Frozen Fat Ass 50Km` down for the 27th but I do think my ankle needs rest now as it did swell up & with my busy year next year it might be the best idea – but we will see. Oddly enough I do have a scheduled Medical at the Doctor`s next week I may fully rest till then & see how it goes then.......

CONGRATULATIONS - YOUR ENTRY HAS BEEN ACCEPTED FOR:

Adidas Thunder Run 24hr

Category – Solo Man

Wwwwwwwwwwwwweeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee & gulp :-)

I guess I better look at training plans & future races - I do like this one already The "Pony "Express" New Forest Ultra

(I think I will do this one for charity so if I do rattle the penny jar please give generously - thanks)

.....boing, boing....

Advice tips & Ideas for training.....

"My tips for the TR24. Training wise just get miles in your legs. I did 200+ miles in the two months leading up to the event, the longest single training run I did was 43 miles.

On the event itself you need to go for every lap at a similar pace from start to finish, the guy who won did pretty much every one of his 20 laps @ 1h10 or there abouts. Keep eating all the time and keep your electrolytes up, plan your food in advance. If you can get someone to support you to help with kit changes and food it is a massive help, regular sock & top changes are a big boost. With breaks I would avoid sitting down at al, just keep moving and take food on your walk breaks, walk all the hills...you can walk this circuit at a brisk walk of about 1h 25l. Caffeine drinks help with the night time."

Also links Utra Disco Stu blog TR24 - 2010

This is what it`s all about.....