Thames Path 100 - Race Report


The Thames Path 100 is an ultrarunning race put on by Centurion Running in March each year. Normally it starts in Richmond, London and follows the Thames Path all the way to Oxford. I got a place confirmed in this years race as part of the early opening program for volunteers (I marked the Marlow to Reading of the course last year). Having run 40 miles a number of times and 75 miles at the Endure24, I thought it would just be a case of carrying on the same, for Read more

Scottish Butey


No, that title is not a speeling mincesteak, it is a witty reference to a run I did on the Isle of Bute (Scotland). Bute is a small island directly West of Glasgow, it’s a 35 minute ferry journey from Wemyss Bay (near Greenock). The island is 15 miles long (North to South) and about 4 miles wide. It is just North of Arran – the island where they make jumpers… I spent the first 17 years of my life on Bute, and the majority of that time I thought there Read more

Thames Path 100 Recce


This weekend was a long run in training for the Thames Path 100. I had planned to do around 45 to 50 miles and I wanted to recce the section of the race from Reading to Oxford.I’ve run the Marlow to Reading section a few times and as I should be getting to Reading towards night time during the race, a little prior knowledge of where I should be going would be helpful. On Saturday I stashed some water a couple of gels and some food around the Moulsford area Read more

Going Green


Imaginary Friend : “What this, have you turned into some kind of tree hugger ??”Me : “No, no, no, I don’t mean I’ve become some kind of tree hugger – no, I like burning fossil fuels as much as the next person – no, I mean turning all the spreadsheet boxes green by meeting my training goals / mileage.”Imaginary Friend (to second imaginary friend) : “What is he on about, turning boxes green ??”Me : “Okay, let’s start again – I put together a training plan for myself. 16 Read more

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Thames Path 100 – Race Report

Posted on March 29, 2013 by kjhughes Posted in Featured, Race Reports, Ultra | Leave a comment

The Thames Path 100 is an ultrarunning race put on by Centurion Running in March each year. Normally it starts in Richmond, London and follows the Thames Path all the way to Oxford.

I got a place confirmed in this years race as part of the early opening program for volunteers (I marked the Marlow to Reading of the course last year). Having run 40 miles a number of times and 75 miles at the Endure24, I thought it would just be a case of carrying on the same, for a bit longer – I was wrong.image

This race was a number of ‘firsts’ for me:-

  • First hundred miler
  • First DNF
  • First race I have underestimated

 

 

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Scottish Butey

Posted on March 6, 2013 by kjhughes Posted in Featured, Runs, Training | Leave a comment

No, that title is not a speeling mincesteak, it is a witty reference to a run I did on the Isle of Bute (Scotland).

rothesayBute is a small island directly West of Glasgow, it’s a 35 minute ferry journey from Wemyss Bay (near Greenock). The island is 15 miles long (North to South) and about 4 miles wide. It is just North of Arran – the island where they make jumpers…

I spent the first 17 years of my life on Bute, and the majority of that time I thought there wasn’t much to do around the place. My teenage years were wiled away walking round and round the two blocks of shops/houses that make up the main town/port, Rothesay.

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Thames Path 100 Recce

Posted on February 18, 2013 by kjhughes Posted in Featured, Planning, Runs, Training, Ultra | 1 Comment

Thames PathThis weekend was a long run in training for the Thames Path 100. I had planned to do around 45 to 50 miles and I wanted to recce the section of the race from Reading to Oxford.
I’ve run the Marlow to Reading section a few times and as I should be getting to Reading towards night time during the race, a little prior knowledge of where I should be going would be helpful.

 

Read more

Going Green

Posted on December 17, 2012 by kjhughes Posted in Featured, Planning, Training, Ultra | Leave a comment

Imaginary Friend : “What this, have you turned into some kind of tree hugger ??”treehugger

Me : “No, no, no, I don’t mean I’ve become some kind of tree hugger – no, I like burning fossil fuels as much as the next person – no, I mean turning all the spreadsheet boxes green by meeting my training goals / mileage.”

Imaginary Friend (to second imaginary friend) : “What is he on about, turning boxes green ??”

Me : “Okay, let’s start again – I put together a training plan for myself. 16 weeks with daily and weekly mileage targets. I have columns for the targets and the ‘actual’, if the ‘actual’ is more than (or the same as) the target then the box turns green – if not then it stays Amber. Each week is then totted up and if the weekly ‘actual’ is more than (or the same as) the target then the box turns green, if not it goes red.”

Imaginary Friend : “Why does the daily go amber and the weekly red ??”

Me : “We’ll I’m not too concerned about missing one of the daily targets, so it goes amber as a ‘warning’ – but missing a weekly target is more of a cause for concern, hence the red.”

Imaginary Friend : “Why even bother with a training plan ??”

Me : “Good question. I’ve always gone on ‘feel’ before, but I need to get serious if I am to complete the Thames Path 100 – going on feel is very susceptible to ‘tired legs today, I’ll just do the 3 miles’”

Imaginary Friend : “What’s in the ‘colourful’ training plan then, give us a look”

Me : “Here you go.”  [click image to see full size version]

trainingplan

Me : “I’ve been fairly consistently running 40 – 50 mile weeks this year, so I have a reasonable base. I’m trying to get more time on my feet and get more used to running on tired legs. I’m pretty busy between this, work and family, so whole day runs are difficult to arrange, therefore I’m trying to go with more back to backs and long mid week efforts. I’m building to 100 mile week and then cutting back, followed by building again – I’m told that is the best way, and not going over 30 apparently helps with injury prevention.
I might also try and swap a long effort for a really long effort (40 – 50 miles) if time and circumstance allow.
I want to get to a state where 20 miles is (relatively) ‘easy’ and I am used to doing it, no matter how tired my legs… “

Imaginary Friend : “Tons of people on the internet know way more about this kind of thing than you do – you know, like real ultra runners – why not post it on your blog and ask them to comment on it”

Me : Hey, that’s not a bad idea…”

So, I’d love to hear your feedback (in the comments below) – is it enough ? not enough ? too much ? are the long runs long enough ? Your thoughts much appreciated.

Runstreak II Day 60

Posted on December 14, 2012 by kjhughes Posted in Featured, Planning, Runstreak, Training | Leave a comment

Well, since my last update about breaking my (first) runstreak things have been going a bit better. I took 12 days off, no running at all and got over the injury – it was feeling better after a week but i though I’d leave it longer to be 100% – and – this was the last time I would not be running every day so why not take advantage of it :-) runstreak

I ran for a couple of days, took a days break and then started again in earnest on 16th October. Meaning today is day 60 of runstreak 2.

This time around, I’ve gone more for consistency than all out speed. I have done speed sessions but am trying to keep it to 1 (or 2 max) per week. I also got my 2012 miles in 2012 back on track with consistent 40 – 50 mile weeks.

The other thing I’ve changed, and am quite enjoying is later runs – getting home, having dinner, putting kids to bed then heading out for 6 – 12 miles.

Strava_logoI’ve also ‘found’ www.strava.com which is a run tracking app with a neat ‘segments’ feature, allowing you to challenge yourself against others on specific parts of your run – hill sections or the like… I copied all my runkeeper data over to it and am now running them both in parallel, tracking with the runkeeper phone app and then downloading the GPX and posting that to strava. RK_logo_blackI’m preferring the strava website but the runkeeper phone app is better for tracking whilst running. I should probably review and compare them in a separate post.

Final bit I changed is training plans – no longer week to week based on feel, I put together a 16 plan – specifically for getting me to the start line of the Thames Path 100 at the end of March 2013 – be interesting to see how it works out for me… Watch out for a post about that training plan…

Runstreak One DNF

Posted on October 9, 2012 by kjhughes Posted in Featured, Mental, Runs, Runstreak | Leave a comment

Soul-searchingThe past few days, since last Thursday in fact, have involved no running at all and lots of soul searching. It has felt very strange, not running – after doing at least 2 miles every day for the previous 218 days.

The week before I was asked how long I would carry on the runstreak for and answered that I didn’t see any reason not to carry on for as long I can run – I had no intention of giving up – ever.

Unfortunately, it just wasn’t sensible, or even possible to keep going…

I started the runstreak on 1st March 2012, with the intention of running every day for the whole of March, after 30 days I was just enjoying it too much to give up, so I cracked on. I got involved with a bunch of other runstreakers on twitter, all of us egging one another one, then, to my surprise I started getting faster…

For a few years I had been hovering around the 8 – 9 minute / mile mark, but that pace seemed to increase. I found myself doing 7:30 minute miles and then more recently a flat out 5:08 minute mile, and a 19:13 parkrun 5K. Things were just getting better and better, I ran at 7:15 pace for 12 miles and didn’t feel too bad – It was invigorating, I was feeling great and pushing the pace in just about every run.

lookingbackReflecting on it all now, I can see, that is where things went wrong. It’s clear to me now that too much speed work, pushing my body too hard, with no recovery time was what brought the initial injury to my foot, trying to ignore it made it worse and then cranking out a fast parkrun 5K was what finally pushed it over the edge.

On the Thursday I had a painful lunchtime run 3 miler along the River Thames, I think knew then that it was over, but I told myself I’d try a late night 23:50 one miler on the Friday and then immediately follow it with a 00:01 one miler on the Saturday, giving myself maximum rest with the shortest effort. On the Friday, I was feeling bad with stomach problems anyway but come the time, there was no way I could have run on my foot, I’d have given myself a real/serious injury if I’d tried. So, reluctantly I decided to take a week off, no running at all, let the foot get better and then start from day 1 again.

I’m disappointed, somehow feeling that I’ve ‘lost’ 218 days, but I know that’s not true. Also, even though it’s only been a few days without running, I kind of feel as though I’m no longer a runner, which is not true either.

On the positive side, I’ve gained a lot in that time, I know I can push on and run a a few miles even the day after having run 75 miles, I’ve gained some great speed, I shared comments and thoughts with some great like-minded people, I’ve dropped 4 inches from my waist and the two most important things – I’ve drastically improved my health and I’ve enjoyed myself every day.

startline

This time next week, I’ll be toeing the start line again as a run streaker again (albeit with a smaller tally), I am already itching to get my shoes back on and get back out the door. However this time I hope to be more sensible, less gung-ho and to enjoy it just as much.

6 ‘small’ meals a day makes you FAT

Posted on September 11, 2012 by kjhughes Posted in Featured, Fun, Mental, Planning, Training | Leave a comment

6smallmealsYes, I know that recommendations are for athletes to eat small and often, but that is for ATHLETES. It does NOT transfer well to mere mortals like us (okay, me).

If you’re an athlete, in training and burning more than 4000 calories a day, then be my guest, eat 6 (or 10) small meals a day consisting only of fried egg sandwiches and chocolate éclairs.

If you’re a mere mortal like I, maybe running or exercising a fair bit then follow this 6 meals strategy and you’ll be a bloater, laying on the couch, eating crisps and watching X Factor reruns before you know it.

couch-potatoHeed my advice friends, the problem is, as reasonably active people we are lured into new ways of improving our performance – protein shakes, compression tights, breathing only through our ears etc.
The image of us bounding around effortlessly, with limitless ‘extra’ energy by changing our eating frequency is too much to pass up.
So, we adjust our diet, 6 small meals is now the regime – but they never stay as ‘small meals’ and before you know it, your just eating breakfast, 4 lunches and dinner (because it’s more than 2 hours since the last meal) everyday… and from there its only a short walk to the sofa with the bowl of crisps and remote control in hand…

There is nothing wrong with 3 meals a day. A bit of fasting (if you can call the 4 hours between porridge and a chicken salad sandwich that) never hurt anyone. The temptation to overeat when having 3 meals a day is exactly the same as the temptation when having 6 meals a day.

If you want more energy, then do more exercise – few people exercise themselves hard enough day in, day out to be constantly fatigued – also, it’s normal to feel tired after a hard session.

porridgeIf you want to lose weight, then all you need is willpower. Willpower to eat less and exercise some (at least 20 minutes) every day. Simples.

I’m no expert, but the following, is not only easy, but worked for me.

  • Breakfast – 250 calories (typically porridge)
  • Lunch – 500 calories (chicken salad sandwich)
  • Dinner – 1000 calories (normal meal)
  • As much fruit as you want during the day.
  • Two or three cups of tea / coffee (leave the biscuits in the tin)
  • At least 20 minutes exercise / raised heart rate (walking/running/rowing whatever) DAILY

Disclaimer: This post does not constitute medical advice, it is not based on any science and is largely unsupported by facts. It is purely my own observations. Get medical advice before starting on a diet or starting out on an exercise regime. Get urgent psychiatric advice if you are in any way inclined to watch X Factor or Britain’s Got Talent.

Devil of the Highlands 2012 Race Report

Posted on August 10, 2012 by kjhughes Posted in Challenges, Featured, Race Reports, Ultra | Leave a comment

WestHighlandWayLast Saturday I ran the Devil of The Highlands Footrace. This is a 43 mile ultra starting in Tyndrum and following the West Highland Way to its end in Fort William.

Spoiler – 8:51:05 coming 57th out of 138 starters
Runkeeper Metrics

This is a race that has been on my bucket list for some time as, over the years I’ve spent a lot of time around that area hillwalking / climbing / munrobagging. It is also a race that I plan to be the first step towards another which is on my bucket list, the West Highland Way Race (the whole length of the WHW – 96 miles).
The West Highland Way being a national trail that goes from Milngavie near Glasgow to Fort William in Lochaber, on the way, passing through Loch Lomond and Glencoe.
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First Parkrun

Posted on July 16, 2012 by kjhughes Posted in Featured, Race Reports, Runs, Training | 3 Comments

parkrunParkrun are a series of free 5K runs on Saturday mornings all across the UK (and now overseas as well).

They are staffed wholly by volunteers and offer a measured, timed 5K race every week. The idea is, you use them to race, but ‘give back’ by volunteering at the occasional race.

The format is pretty simple, turn up with your (pre-registered and printed) barcode, run the race, let them scan your barcode and visit the website later in the day for the results. As of July 2012 there are over 130 park run locations around the country.

Anyway, enough raving about a fantastic free race every week – I ran my first one last weekend, in Abingdon. There is one at Newbury (Greenham Common) which is closer for me, but my twitter buddy Mike Wells was doing Abingdon, so I popped up there to meet him for the first time (2 firsts in one day !!) and he’d agreed to pace my first 1K, as I was trying for sub 20 minutes.
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Endure24 Race Report

Posted on July 7, 2012 by kjhughes Posted in Challenges, Featured, Race Reports, Runs, Ultra | 4 Comments

20x30-RUNB1235On 30th June 2012 I took part in the Endure24 ultrarunning event, starting at noon on the Saturday and running round 5 mile loops as many times as possible for 24 hours.

A bunch of people had asked how far I thought I would cover, and I told them 70 to 80 miles, but secretly I harboured aspirations of covering 100 miles. A little ambitious maybe, considering the furthest I’d covered so far was 40 miles at the Compton Download Challenge, but that magical figure of 100 miles in 24 hours was niggling away at the back of my mind.

The training, up to the event, had been okay. I had been running every day (runstreak) mostly averaging 50 mile weeks, with an 80 mile week when I had done a couple of long back to backs. Although, in the 4 weeks leading up to the event I had been doing mostly 4 and 5 milers with a 12 to 16 miler at the weekend – I really should have put a few more longer runs into the schedule.
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