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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Mental

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.

Compton Downland Challenge 2012

Posted on April 16, 2012 by kjhughes Posted in Challenges, Charity, Cross Country, Featured, Mental, Race Reports, Runs | 2 Comments

IMG_20120416_112743Last week I ran the Compton Downland Challenge, this is an annual 40 mile (and has a 20 mile option) cross country race over the Berkshire Downs. It is organized by Compton Harriers, by Dick Kearn, the guy who also does the Grand Union Canal Race (I learnt this from other runners on the course). Read more

Foot injury

Posted on September 26, 2011 by kjhughes Posted in Mental, Planning, Runs, Training | Leave a comment

Forefoot pain illustration, courtesy of Foot.comI think – no, I know – I have a foot injury.

I have a painful ache / throbbing sensation on the sole of my foot right on the ball. It’s not just one toe, but seems to be across all of them. I think it is also across both feet.

From a bit of research it would seem to be Metatarsalgia. I am guessing this came as a result of pushing myself on my mid week long run. I felt okay it come on a little on my Friday run (after a rest day on Thursday, after the Wednesday long run).
I ran again on Saturday and that seems to have aggravated it – I had pain across my whole sole for the last mile or so.

I’ve not done anything since, but it is still painful / burning…

It reckons an ‘unusually long run’ or a ‘significant increase in training volume’ can cause it, as can ‘poorly designed or worn out shoes’ – I’ve done that same long run a number of times in recent weeks, but this last one was pretty hard/fast, also my shoes are getting a bit worn, and I had worn some other trail shoes on Friday that I haven’t worn in a while – probably a combination of all these things.

Regardless of the cause – it doesn’t bode well for my first Ultra in just over 3 weeks. It won’t stop me doing it, but I guess I’ll have to back off training for a week or so, and should probably get a new pair of shoes.

Slapstick Moment

Posted on September 7, 2011 by kjhughes Posted in Canal, Mental | Leave a comment

fallen_treeI had a bit of a slapstick comedy moment on this mornings run.

As you can probably appreciate, running along a canal, set in woodland can be idyllic, but on the flip side it can also be incredibly dangerous !
This mornings run turned out to be later. I was set upon by mother nature in a cold calculated, precisely time, two pronged attack. Seriously.

First, she dispatched one of those teensy, but deadly, kamikaze bugs with orders to fly directly into my eyeball (the right one). Then, knowing I’d have my head down dealing with Mr Eyeball Invader (but still be running) she put a partially broken, fallen branch at head height directly across the trail.

Of course, tactically unprepared as I was, and already distracted with Mr Eyeball Invader, I ran face first directly into the said branch ending up with a mouth full of leaves and a bloodied nose.

So… mother nature won this battle, but there will be others, and I will prevail.

Sore Legs – Poor Me

Posted on July 28, 2011 by kjhughes Posted in Challenges, Mental, Planning, Runs, Ultra | Leave a comment

This past week / weekend has been my highest volume / mileage week ever (65 miles in 7 days).

dirtylegsI purposely wanted to run with sore / tired / empty legs. As well as my mid week 19 miler, I ran to back to back 14 milers (Sat and Sun). These were great, my left were still suffering from my (too fast) mid week long run and after Saturday, walking up the stairs became a bit of a pain fest, so I was exactly where I wanted to be for my Sunday run.

Up and out the house by 7:15 on Sunday – really painful legs for the first 1/2 mile before I settled into my stride (shuffle). From then on in, it was more of a dull ache, until I finished at which point it went back to being hell on earth.

I carried on running on Monday (7 miles) and Tuesday (8 miles) just to keep up the pressure of running on tired legs and it went okay – again, painful to start with, but just a dull ache when I got into my stride.

Read more

At the Start Line

Posted on July 7, 2011 by kjhughes Posted in Mental, Planning | Leave a comment

Starting LineI’ve been a runner all my life, it is one of the ways I would describe myself.

That is not to say I have been running all my life, I haven’t. In fact I’ve sometimes gone long spells without running – years in some cases – but I always come back to it. I think it has simply been a case of not having enough time for it in my life at certain periods.

I can kind of trace it all back to my childhood, where we were always running around, playing football and were basically outside most of the time.
At school I was pretty reasonable – generally top 3 or 4 for my class or year. I remember one instance where I had forgot my trainers for PE, so the PE teacher just sent me out in my shorts, top and school shoes (brogues) – that would probably be classed as abuse these days. Read more