2 Weeks to The Stones

Less than 2 weeks left, no backing out now! That said currently I’m still looking forward to the day and nerves haven’t really kicked in, not fully!

As I put this together the mood is optimistic, and I’m confident of getting through the challenge, OK I’m really quite pumped up about it and can’t wait until the day! The next two weeks will be a bit of a confidence rollercoaster!

For now…

So the last week has been good. I planned a big week, ending with the ‘Big One’. A 50Km round route from home, taking in Thames Path, Ridgeway and about 1000ft of climb.

I’ve managed 88.1Km last week. Mostly gentle morning runs low heart rate zones. I threw in a tempo run too, medium effort, as I just like these! Odd I know but every one likes different things 😉

The big 50 was great. I wanted to test my strategy for the Stones.

Strategy

My plan was to aim for 6min/Km, stops every 10Km or so for ‘pit stop’ like refreshments, and when I. hit hills I planned to walk most of them. Im not too good at sticking to a controlled pace or plan. I like a plan but my mind always wants to push things and so I have to battle a bit to keep things slow – marathons have normally shown my reluctance to start steady – always out fast and back slow – I’m still learning.

The strategy worked well. I didn’t eat enough – must work on that, but I had enough fluid – partially thanks to a shop stop in Goring (hence the detour in the bottom right of the route map above !).

SHOES: I took a shot for the first time using road shoes on trails. The weather meant I expected hard, dry trails and this proved to be the case. My. Brooks Levitate 2’s were fantastic, comfy, robust and a real winner – assuming there is nonsignificant rain in the next two weeks I have my. shoes sorted for the Stones.

Levitate 2

FEET: My real concern has been feet, most particularly blisters. I can walk 100Km if I cannot run it, but if I am suffering with blisters it’ll be hard. I’ve taped feet before with Rock Tape with various levels of success. This time I tried a new tape (below). That and a combination of baby powder to keep my feet dry worked amazingly well. 50Km and no blisters, feet hardly ached! An absolute winner, another Stones strategy sorted!!

NUTRITION: This I was fairly set on already. 2 x 500mL softflasks (1x tailwind and 1x electrolyte drink). This worked on the run, and given the frequency of pit stops at the Stones I don’t feel I need to take more. I will drink more than I did on this test run though as I only had one opportunity to top up my 2 flasks during the run, so I rationed my fluids more than I should – but I felt good and didn’t suffer.

1 other nutritional component I have been playing with are salt tablets. I found these to be fantastic and have given me confidence I have options to maintain electrolytes. They do a great job at staving off cramp!!

KITBAG: I went all out with the kitbag this time, test before you need it being my plan! I filled it with the stuff I thought I would need on the day – so more than I needed for this run but not by much. It’s a tight fit for the bag I have (10L Kalenji Trail bag) but it fits (especially if using the soft flasks rather than the bladder. Again, one extra bit of confidence for the day that I know my bag works, and I know its comfortable with everything in it for a long run.

THE BIG DAY: Anything can be thrown at you when you try and run 100Km, lets be honest. Training helps you feel capable but nothing can ensure you finish. But positivity and belief is a very powerful strategy along with whatever level of training you are physically able to manage. I found at the end of the 50Km trial run that it was a mental run rather than physical. It would have been ever so easy to stop at 40Km or 45Km, but I had a plan to hit 50Km plus and wasn’t going to fail to reach it. Even when I stopped it was a decision of the mind not the body. I know I could have carried on and that makes me feel pleased. Admittedly the idea of adding 50Km to the run I have just done is a big thought. A very big thought, and quite daunting, but would I be doing it if I didn’t feel it was a real challenge of physical and mental strength – almost certainly not.

I know I will run the first half of the Stones with my body and the second half with my mind.

TAPER: Well now the training is done, there’s little more to do between now and July 13th. No training now will really make a significant impact ton the day. The next two weeks will be a few gentle training runs at low heart rate. maybe half a dozen runs or so. The taper is a nightmare, I want to run and I want to do training, not sit around. I know it will refresh the mind and body and get me ready for the Stones, but surely there’s a better way! Pending that better way being found I guess it’ll have to be a taper.

So, bring on the next two weeks, the rollercoaster I expect of belief and doubt, and finally the big day. I plan to enjoy the day more than most other days and know that whatever happens, I have already achieved so much just entering such an event. We are already all winners, bring on the celebration.

How Much Protein Do You Need to Stay Healthy as a Runner? – Runners Connect

I came across this article after thinking about protein intake and fatigue. It’s a bit of an assumption that working out needs protein supplements but that may be too broad a brush to cover this topic. Certainly for some it’s the right thing. This article gives some good detail and is an easy read so worth a look if you are thinking or maybe not thinking of adding protein to your diet, or indeed if you already do!

Runners need protein to improve recovery (and heal) after we run, but how do we know if we need enough or need a protein shake? We answer your questions.
— Read on runnersconnect.net/protein-for-runners/

‘Sir Chris Hoy has little to worry about!’

I don’t have time to do much beyond work, family and running. If I tried any more fitness or training work I would need to carry a picture of my family with me to try and remember them.

That said my training doesn’t impact family time no more than an hour or so on a Sunday morning when I’m out on 20+ mile long runs. All the rest of my running is done early around 5:30/6am and I’m often back before anyone is awake. That works for me.

Early rise. The only way to avoid family life impacts

Admittedly, 8 hours sleep, tea in bed and a copy of the daily newspaper before getting up also works, but that just isn’t going to happen!!

Nice idea. Can’t remember the last time this resembled life!!

So I stick with it as things are. I get about 6 hours sleep a night, sometimes less, rarely more. Do I feel more would be better? Hell yes, but I can manage with what I get. Even with two little rugrats alongside the two older kids. My youngest two are blond the waking up every night phase meaning that sleep is usually uninterrupted for me, and my wife also gets quality sleep too.

I have a lot to be grateful for in having a wife that realises running is an important part of what makes me the person I now am. That’s a different person to what existed before. But in a good way. I hope …

So time is short, but so many people say that running just isn’t enough. To be the best you can you have to put in strength sessions, go to the gym, ride the Himalayas, lift atlas stones etc. But there’s precious little chance of finding the time to do that – but does it matter…

In addition to running 5/6 or 7 times a week and hitting 50-80Km a week, I commute 3-4 hours a day 5 days a week to work. in this I ride a bike 5Km 4 days a week to and from the station. Not enough to qualify for a place on the GB cycling team and Sir Chris Hoy has little to worry about – but I pedal a bit!

The image in my head of myself cycling to the train station 4 times a week 🙄

My only other activity I feel I have the time for is immediately post run most days I throw 50 press ups in and every night I do the same with 50 sit-ups. Not sure any of that helps but it’s helped I think with some core strength. This takes about 4 or 5 minutes each day I run 3 minutes on days I don’t. I can fit that in OK.

So do I feel I need to do more? I generally think I need to be able to do more – of anything, but I’m realistic. Anything more will mean less sleep and that’s going to hurt!

I’ll stick with this. I feel I’ve built a good core running capability, two marathons done and feeling pleased with my first ultra training.

That’ll do I think. I need to keep some sense of life outside running and I also need to make that balance across all aspects of my life. I have supportive family, though they think I’m mad!! 🤷‍♂️. I enjoy my running time and my solitude that it brings.

Most of all, I enjoy being the person I have become. I’ve found a way to be a better person and a better person to be with.

Things happen for a reason, whatever that might be and however that might be influenced. I was meant to move into running when I hit 40, and the world was meant to change as a result. I don’t know the whole reason for why, that will only become clearer over the months and years ahead! But for now, I plan to enjoy what I do, the training I can manage and the benefits that brings. I’ll shrug off the idea that I could do a whole catalogue of other things to make me a better runner, I do enough for me, and I’m sure a lot of people feel the same. Find a happy place, explore and experience it and then determine where to go. Listen to yourself and make the choices right for you, not just a decision because an article says it’s the best thing for you to do!

Ridgewayrunner.com

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The Top 6 Most Inspiring UK Women’s Running Blogs – Run Mummy Run®

this is most definitely worth a visit for a variety of current motivational or inspirational blogs by women runners of all levels.

This was found on the Run Mummy Run website.

Run Mummy Run list the best UK women’s running blogs for International Women’s day. They range from the inspirational and stylish to the hilariously funny.
— Read on www.runmummyrun.co.uk/articles-features/top-6-most-inspiring-uk-womens-running-blogs/

3 weeks to The Stones

So the final 3 weeks. Whats not been done now isn’t going to make much of an impact – it’s near enough now or never!

So, this week as the final run in approaches, I’m feeling positive and confident (big -ish) and know that the nerves will really kick in any minute. For now my soundtrack for the week is…

The Plan

So I had planned this for my approach to the Stones:

So this week was meant to be 62Km. I had a big family birthday over the weekend so only managed my second LSR on Sunday evening. Overall for the week I hit 52Km, so 10Km short. Not the best result, I’m always disappointed with missing the mark for my training, but at this late stage I’d rather be sensible than try and squeeze runs in for the sake of it.

Next Week

So the w/c 24 June im hitting my largest run week ever and my longest training run on the Sunday – a 50Km run around the Thames Path and up onto the Ridgeway at Goring and Streatley and then home.

Final long run – 50Km

Stones strategy

I’ve been thinking about my strategy for the event, and also my 50Km long run this week.

My plan for the long run this week is to test my strategy. Im going out with my final race day kit bag pretty much, but with more water as I won’t have pit stops every 10Km – so my pack will be heavier. Im going to take some cash and by more water in Goring when I get there!

As for run strategy I’m targeting 6min per Km, 5 minutes pit stop every 10Km, which I will simulate on the test run, I’ll be changing shirt and socks about half way on Sunday to feel how that lifts the spirits.

I’ll aim to walk a lot of the obvious hills, as I would at The Stones, run the downhills to make up the time and keep a steady pace on the flats.

In theory I should hit 50Km in under 6 hours. Im comfortable that this is my aim, but I’m equally thinking that its a very ambitious target for my first 50Km. I think it’s important to have a target to hit, but realise it’s ambitious and it might fall by the wayside as you go. I’m not worried if I miss this plan, if things take a bit longer. I’ll try and see how things go. All things being well I’ll be home for 1pm (maybe earlier!!)

Final Preparations

So I’ve got a few things to sort out still:

Transport – my wife is driving to drop off on the Saturday and will pick me up at the end. Exactly how that works with the kids and needing to be a very early start and possibly very late finish – Hmm might need to call on support from the in-Laws.

Hydration – planning to run with 2 x 500mL flasks in my running vest – the number of checkpoints/aid stations is such that I don’t see the need to overdo the hydration and soft flasks are much easier to manage to refill. They are also much easier to monitor consumption. The only thing here is to get a third one in case I get a damaged one. I don’t need the stress of dropping to one flask during the day or final couple of days prior to the race.

Clothing – all sorted.

Shoes – it’ll be a last minute call. I might go Hoka Challenger ATR 5, but if the run in is very dry I might go Brooks Levitate 2. The route is likely to be very dry and firm if there is not much rain in the next three weeks. If its wet over the final week and on the day, its a definite trail shoe course for me. Otherwise road shoes probably fit well.

Food – mostly going to rely on the checkpoints. however I love the Chia Charge bars and will take 6/8 of these to ensure I have food I know I can eat and get a boost from.

Feet – well these are the biggest mystery so far – yes I will bring them ! But how to prepare to avoid blisters. I’ll likely tape them and use talc/blister prevention powder too and hope that does the trick. I’ll end up with some blisters I don’t doubt but I will hopefully minimise them using this approach. I’ll see how this goes in my final long run this week!!!

Kit bag – Decathlon 10L Kalenji trail bag.

Preparedness

Be lying if I wasn’t thinking that I might have bitten off more than I can chew, but as I said earlier. I’m equally in a good place. I think nerves will be massive in about 2 weeks when taper is in full flow, miles are low and I just want to get out and run, but have to hold it back for the big day!! Right now we’re good!!

The Ridgeway isn’t always a sunny place to be!

How to run a marathon – free marathon training plans for every kind of runner

It’s the time of year already that people start signing up for fort marathons spring next year. Inevitably many are worried about how much training to do and what type. As well as worrying about missing training runs etc. This is a fantastic free set of training plans well worth a look – even if you have run marathons but want to improve on your time 👍

Training for a marathon? From beginner’s marathon training plans, to running a sub-4:00 marathon, here’s the best free marathon training plans.
— Read on www.runnersworld.com/uk/training/marathon/a776459/marathon-training-plans/