Some runs count triple

Its last Wednesday, just after lunch. I am having one of those days where I have tonnes to do but am getting nothing done. Sometimes it just goes like that. It’s been raining non-stop in England for what feels like forever. I genuinely can’t remember the last time that I saw the sun shining. Its grey, damp and depressing.

As I look out of my home office window onto the street the rain is coming down sideways. The wind is howling and it looks very much like there might be a bit of thunder. Another joyous winter day in England.

My motivation to do anything is virtually zero. I am moping about the house, trying to get my work done whilst figuring out if I need yet another coffee, something to eat, to do 1000 press ups or just to slack it all off and go to bed.

I am grumpy, and I am getting increasingly grumpy just about being grumpy. Fed up and I’ve just had enough. It is starting to get dark outside, but then again, it is pretty much totally dark even during the daytimes when the weather is like this.

Thinking back on my running career, I realise it is time to take action. To sort my life out. I wearily troop upstairs and dig out some running gear. Waterproof running top on, I stash a headtorch in the pocket and head out into the rain. ‘My god this weather is awful’ I think to myself as I head out the door.

Off I go on my usual 7ish km route that I regularly run. Out along the main road I plod, but quickly after I get going I start to feel better. Running can have this effect on you. Luckily, I am running with the wind, so as the rain lashes against my back I get a little boost. It is always easier running with the wind. That being said, the rain is so hard that it is stinging my calves as I make my way down the Havant road towards Langstone Harbour.

Right on queue, the thunder starts. A huge flash of light, followed very quickly by an enormous boom that sounds like the heavens are splitting in two. The storm must be right on top of me. I can only imagine what the car drivers are thinking as they see some lunatic runing down the road in a thunderstorm, their wheels sending up huge waves of water, soaking me through as they drive through the enormous puddles on the roadside. The thunder and lightening continues, flashes lighting up the dark clouds as the sky rumbles above me. Whenever I am out running and there is a thunderstorm, I always think back to the ancient people of earth. How scary it must have been for them, not knowing what is causing this apocalyptical noise. The Gods were definitely angry.

Soon I make my way through to an offroad section which leads to the harbour. I am sliding around all over the place in the mud. My road shoes have zero grip and I am forced to stop and turn on my headtorch. It is dark as hell.

The mud gives way to more tarmac, and as I turn along the harbourside, suddenly I am straight into the wind. The rain lashes at my face, stinging my eyes. My waterproof jacket is useless in this weather, having been soaked through by the car splashes, and I can feel water leaking through my shoulders and chest.

This really is the most horrendous running conditions, and I am absolutely LOVING it.

I am grinning like an idiot as I turn and make my way back across the M27 bridge and turn back for home. This is not some sort of massochistic joy, though you would not be mistaken in thinking that it was. My smile is because I know that runs like this are worth so much more than just the exercise itself.

Whilst I am always hopeful for good weather at the races that I run, good weather is far from guaranteed. Thinking back on it, I have run Beachy Head Marathon in the strongest wind I have ever been outside in. I ran the Mouth to Mouth Marathon during a horrendous hail storm, and the marathon at the end of my ironman triathlon was rain very similar to today (you can see this for yourself in this video of me and my mate Bushy crossing the finishing line). I even completed the Owler half ironman when literally half of the field had to stop on the bike leg because the rain was so hard you couldn’t see where you were going. I didn’t stop of course. Why would I? I finished last in that race, but at least I finished.

So I am no stranger to completing races in shocking conditions, and there is absolutely no guarantee that when I run London Marathon in 14 weeks time the weather will be good.

This is why these runs count triple. Firstly, you are out there running in the first place. Secondly, nobody else is mad enough to go out in these conditions and I could have easily just stayed in the house and done something else. Finally (and most importantly) Iare building up my mental reserves. These mental reserves are vital, cause if it is shocking weather on the day of your race at least I am conditioned for it. Preparation is vital, after all.

Getting home from the run, I felt great. After a quick shower I was able to focus, get on with my work and turn what would have been an unproductive day into a very productive one. This is the power that running can have, especially running in conditions that no sane person would even go outside in!

During this run I had a couple of phone calls. My wife rang me to see what I was up to, and wasn’t even slightly surprised that I was out running in the torrential rain. She is used to these sorts of antics now, and after a short conversation she just said “I’ll leave you to it, see you at home later.” No “take care, the weather is awful” or “what the hell are you doing out running in this”. This really amused me. I know that she is always worried about me when I am doing this crazy stuff, but I always make it home in the end and she knows the value of runs like this and how much I need running in my life.

I also briefly spoke to Vicky from Daisy’s Dream, the charity that I am running London Marathon for. She was substantially more shocked than my wife that I was out running in the awful weather, but when I caught up with her the next day she too understood the value of going out in all conditions.

I suppose the moral of the story is that when you are in a funk, sometimes a bit of exercise is all that you need. Not all of us are lucky enough to be fit enough to run. Every day I count my lucky stars that I am in good enough condition at the moment to do some exercise. I have spent long periods of time injured and unable to exercise as I would like. But right now I am feeling good. Fitness is improving and I am proud that I went out in the awful conditions and am even more proud to be running for Daisy’s Dream.

My next post will be all about them and my fundraising endeavours this year. London Marathon is just the start of things for me. The first in a series of events this year to raise money for some very deserving charities. Times are hard in the UK right now. Most of us are cold at home cause the heating bills are so high. We are struggling to make ends meet. I know that. But at these times charity becomes even more important. This is why I will fundraise hard this year, because charities are hit the hardest during tough times. The work that they do is so very vital and so many people rely on them, and by proxy, they rely on people like me to hopefully motivate people like you to donate some of your hard earned money to keep them running and enable them to maintain the vital services they provide to those less fortunate than us.

Anyway, its a nice sunny day today (the first one that I can remember). Blue skies are shining outside my window and the world seems like a better place for it.

Even better, I am going out for dinner tonight with the lads from my NCT crew. We met during NCT classes when our first kids were all due to be born and have remained friends since, so I am excited to see them and catch up.

Hope all is well with you guys who are reading this. For all your runners out there, next time it is awful weather and you don’t want to run, think of me grinning my way round a 7km run in a thunderstorm and perhaps put your shoes on and head out yourself. You never know, you might just enjoy yourself.

TTFN

Snooky

PS – here is the link to my fundraising page. https://www.justgiving.com/fundraising/runsnookyrun

I promise you the money goes straight to Daisy’s Dream. I will be using my own money for dinner tonight 😉

The wheels have already come off.

Just writing this sentence makes me sad, dear reader, but write it I must. The three words no runner, cyclist, swimmer, golfer, tiddlywinker or any other type of sportsman wants to say.

I AM INJURED

Sadly not just a little niggling injury. It appears to be an actual proper injury. Its my knee. My right knee to be more precise. As somebody messaged me the other day, “When you are in your 20’s you have a right knee and a left knee. When you are in your 40’s you have a good knee and a bad knee.”

Well in my case this is very true, and my bad knee is my right one.

I can run about 8km (5 miles), and then at that point my knee really starts to hurt. I was once told that on a scale of 1-10, pain above a 4 means you should stop. I am easily at a 7 by the time I have done 8km.

Being as incredibly stubborn as I am, I could probably keep going (all be it a bit slower) and run further on this bad knee. But I can’t escape the thought that I am probably doing it more damage than good by doing this.

This is all fairly disastrous news when it comes to the London Marathon in about 12 weeks time, but fear not dear reader, all is not lost. Cause when the chips are down, you need a crazy plan. And I am the KING of crazy plans.

Step up somebody who has featured on my blog before. Mr Trevor Payne. Trevor is an ex-professional Ironman, who is now one of the leading biometric coaches in the country. I am also proud to call Trevor a friend. I have attended countless training sessions with him, seen him for physio assessments in the past and there is nobodies judgement I trust more closely than his when it comes to all things endurance and physiological.

Limping back from a failed run recently, I gave Trevor a call. Realising I was not helping my knee one bit by carrying on running, I had already hatched a plan, but wanted his approval. The plan goes like this.

  1. No more running for a while. Worst case scenario, one run a week of up to 8km (stopping before my knee really hurts)
  2. Perform the majority of my marathon fitness work on my bike. Utilising the turbo trainer as much as possible with perhaps a long bike ride outside at the weekend.
  3. Plenty of strength work (prescribed by Trevor) to work on stabilising this dodgy knee.
  4. Keep up the yoga and flexibility work, cause this always helps.
  5. No panicking.
  6. Re-introduce some extra running closer to the marathon date and see how it feels.
  7. Turn up on the day, man up more than you have ever manned up before, and get that marathon done.
Trevor runs APT. Click the image to visit his website

Trevor has endorsed my plan with flying colours. So, the wheels have come off for “traditional” marathon training, which involves a lot of running, but the wheels are very much back on for this alternative marathon training plan.

So my friends, here we have it. I will still be at the start line of London Marathon. But I am very likely to be there having run less that I have ever done in preparation for a marathon before.

Many people, especially seasoned runners, would consider me insane for attempting to run a marathon with only a relatively small amount of running miles under my belt. Conventional wisdom has you running up to 20 miles on your longest run, with some running plans having literally 100’s of weekly miles required. But who cares about conventional wisdom? Not me!

I am very likely to turn up on the day having not even recently run a half marathon. But I will be in good shape by then. I am determined to get as much cardiovascular fitness as possible. And Trevor will make sure my knee is as well recovered as it can be.

Bloody mindedness and sheer determination will take care of the rest.

As a great endurance athlete once said “how hard can it be”.

TTFN

Snooky

It is time to move to DEFCON 4

If you are not familiar with DEFCON statuses, then you have clearly not seem the 1983 film War Games. And if you have not seen the film War Games, then you should immediately stop what you are doing, go and watch War Games, then come back and read the rest of this. Because you clearly have not lived.

Now you have seen War Games and are familiar with the DEFCON statuses, you will understand that DEFCON 4 is not good. We are very close to full blown panic here people. And this is precisely where I find myself. Let me tell you a little story, dear reader.

War Games – Its got Matthew Broderick in it

So today is Good Friday. Which is something to do with Jesus. Anyway, it is a bank holiday which means that you don’t have to work. Except in my case I did do a bit of work this morning. Even though it is bank holiday. But that is not the point so I will shut up about it.

Anyway I woke up, did a bit of work, tidyed up the garden and got ready for our friends who were coming round for a BBQ. Now usually this would be a good opportunity for me to relax and have a few beers, but I wanted to go for a run, so no beers for me.

We had a lovely BBQ, the kids played in the garden, it was warm (but not too warm) and all was well.

After everybody had gone about 7.30pm it was time for my run. A simple 35 minute route that I have run 1000 times. I was happy with myself for eating well during the day and not having any drinks and was ready to run.

No sooner had I set out of the door and started running that my right hip flexor immediately screamed out in pain. Now I had warmed up properly and was running slowly, but it instantly hurt, a lot. Now this is nothing new for me. My hip flexors fail all the time and they hurt a lot when I run, but usually after about 20 miles or so, not 20 metres.

On I plodded, hip flexor screaming with every stride and then I started to feel like I was running through treacle. Like the air itself was thick. Like running in a swimming pool. Goodness me it was hard. My heart rate was way too high for the pace I was doing and I could not get any air in. I checked my watch, I had run 800 metres!

Slowing down, I kept on going, hoping these early run niggles would go away and I could get into my stride. How wrong I was. The hip pain was then joined by knee pain on the same side. I could not shake the thought in my head spinning round and round. “You are going to have to walk” it kept saying to me. Walk. Fecking Walk! I had done just over 1km and I was having to walk. But walk I did. I had absolutely nothing in the tank.

Now this was not a great situation to be in. I am not the best runner in the world, but I can run a bit. Under normal circumstances I can easily run for 35 minutes, but this is clearly not normal circumstances.

I was angry with myself. Angry that my lungs seem to have packed up and not get any air in. That my muscles and body seemed to be as tired as it would be at the end of an Ultra Marathon. Understandable in an Ultra Marathon. Not so understandable after 1km of running.

Now there is nothing wrong with walking. In fact, I walk a lot during my marathons, but this was not a marathon. This was a 35 minute run that there should be no walking. So I decided to run again. And run I did, slowly, for about 100 metres, and then I had to stop, again. And this is how it went for a while. Run for a bit, get exhausted, walk, run for a bit, get exhausted, you get the idea.

20 minutes into my “run” and I had covered just over 2km. Not good. I felt awful. I was very sad and angry and I did not understand. A mental checklist went through my mind.

  • Am I overtrained – No
  • Did I sleep well last night – Yes
  • Any boozing – No
  • Diet decent – Yes
  • Did I run recently and that is why I am struggling – No

There was no obvious reason. As the time wound on I was just getting more and more upset. I felt so sad I could cry. How the hell am I ever going to be able to run a marathon for Daisy’s Dream if I can’t even run for 35 minutes? I am a better runner than this. But clearly that is not the case.

40 minutes into the run and the 5km distance clocked up on my watch with a unceremonious beep. The beep almost felt like it was mocking me. Stupid watch. I was about 1km from home and it may as well have been 100. There I was, in my full run gear with running vest, cap, shorts and trainers walking down the main road back to my house. Like an overweight fella who thought he could run but clearly could not. Shuffling along like a useless blob. I was sad and angry in equal measure, so I forced myself to run. I can run 1km. Just run. Run Snooky, run.

So I ran, for about 200 metres and then my back started to hurt. So now I have the following things wrong with me.

  1. My right hip flexor is agony each time my foot hits the groud
  2. My right knee is hurting me
  3. I cannot get any air into my lungs at all
  4. I feel like I am running through treacle
  5. My back hurts

All this after 5km of “running”. A marathon is 42km. I have done many of them. I quickly worked out that at the pace I had run I would be looking at a 6hr 30 minute marathon finishing time. You can walk one faster than that!

So I walked, again. All the way home. It took me 55 minutes to complete a loop that normally takes 35. For those mathemeticians amongst us, that is an increase of 57.14%.

And now I am sitting here, writing this blog. My hips are aching me. My shoulders ache. My left knee is now a bit sore. From a 6km walk with a bit of running. Absolutely and completely pathetic.

I know what I am going to do about this. The same thing that I always do. But I will tell you what that is another time.

Enjoy your Easter weekend people. Hope that the sun shines and you get lost of nice chocolate eggs to scoff down and that if you do go out running, it is better than mine. Though you would do well to make it worse.

TTFN

Snooky

Project 80 – 133rd times a charm!

So, only one week and one day later than planned, Project 80 launches today.

Project 80 is simple. I need to weight 80kg or less by the time I get to run London Marathon. Ideally, it could do with being closer to 75kg I think, but 80 is probably more realistic.

Before we get into why this is important, I am aware that some of you cannot figure out kilograms (kg) and may prefer weight measurements to be in stone and pounds (st, lbs) or just pounds (lbs). I will do my best to do the relevant conversions for you as we go though this.

How we weigh ourselves in stones in the UK. This fella is around 1 stone!

So, a long time ago I wrote a blog post explaining why weight is particularly important in running. At the time I was training for a 100 mile ultra marathon (which I never even made the start line of) but if you want to read this you can find it here. Time to Address the Elephant in the Room

The basic premise is this.

  • When you run the ground force through your joints is 2 – 2.9 times your body weight each time your foot hits the ground
  • A marathon is 42,000 metres. Assuming I travel a metre per stride, that is 42,000 foot strikes
  • If I weight 100kg (15st 10lbs, 220lbs) then this is 100 x 2.5 (if we take the average from the first point) x 42,000 which equals 10,500,000kg of force my legs have to absorb over a marathon distance.
  • If I weigh 80 kg (12st 8lbs, 176lbs) this number reduces to 8,400,000kg of force, a reduction of 2.1 million kg of force my body has to absorb
  • The largest bull elephants weigh about 6000kg, so the reduction in impact force is around 350 elephants worth. Thats quite a lot.

Then things get even more interesting. According to a podcast I listened to a long time ago (which I now cannot find to reference) athetic performance increases roughly 5% for every 10% of bodyweight you drop, assuming that you only drop fat and maintain muscle. Now bearing in mind I want to drop about 20-25% bodyweight (I currently weight more than 100kg (220lbs or 15st 10lbs) I could be looking at a performance increase of 10% or more. This would mean that my current marathon speed of around 12.5 minute miles would improve to possibly sub 11 minute miles, which would improve my marathon finish time from 5hrs 30 minutes to around 4hrs 48 minutes.

Now all of the above is just based on weight alone. It does not factor in improvements in fitness that can be made from training. It is only taking into account my current level of fitness and my current weight vs my ideal racing weight. So if I get the training right and the weight loss right I could be closing in on 4hr 30min marathon, or perhaps less.

Whilst marathon running is not all about finishing times, believe me being out there for an hour less is a good thing. Marathons are hard. Really hard. You usually feel OK up to around mile 18-20, then you face 6-8 miles of pain and suffering to get over the line. If that pain and suffering can last a bit less time that can only be a good thing.

My knees hurt!

All things considered it is a good idea to weigh less than I do when running. Quite a lot less in fact. So, for the 133rd time of trying, I am going to have to lose weight. Something that is relatively easy to do in your 20’s, trickier in your 30’s and very hard to do in your 40’s. Combined with the fact that endurance exercise is not actually that good for weight loss (I will blog about this another time) and the fact that too much training tends to break my body anyway, basically I am just going to have to eat a lot less.

I really like food though. That is how I got into this position in the first place 🙂

Then again, if White Goodman can succeed on his weight loss journey and almost lead the Cobras to victory against Honest Joes in the American Dodgeball Association of America International Dodgeball Competition then I am sure I can do the same, and run London at a weight substantially less than I am right now.

It’s a metaphor.

So off we go. Not only do I need to train hard and rest and recover, but I will be needing to do this on a calorie deficit. Should be fun.

Next post will be about running and not about being overweight, I promise.

To track Project 80 and see how well (or not) I am getting on please use the Project 80 page

TTFN

Snooky

I have a (Daisy’s) Dream

So here we go again. Another event signed up for, but this one is a biggun and it is VERY special to me.

I have been selected for a charity place for the London Marathon in October and I will be running for the wonderful Daisy’s Dream.

Daisy’s Dream specialise in supporting children through bereavement. I was asked to run for them by a lovely friend of mine called Michelle. Daisy’s Dream supported her son through some tough times after Michelle’s husband took his own life when her son was only small.

Michelle has been a long time supporter of Daisy’s Dream, and when they asked her if she knew anybody who might want to run the London Marathon and raise some money for the charity, I was delighted when Michelle thought of me.

Running London has been a dream of mine ever since I started all this running mullarkey about 9 years ago (at the ripe old age of 34)! The chances of getting a ballot place are now very slim (even though I have tried every year) so the opportunity to take on a rare charity spot for such a great charity is one I am truly honoured to have.

I will post more about Michelle’s story and the charity themselves as my training increases towards the race on the 2nd October this year. There is plenty of time for that. I know what you are really wanting to know about dear reader, and that is “what sort of condition are you in to even run a marathon Snooky?”

Well, as you asked, let me summarise my current level of fitness and general health below.

  1. I am currently 20kg heavier than I have ever been when attempting a race like this.
  2. My right knee is not in good condition. This is caused by my right leg being a lot weaker than my left for no obvious reason.
  3. I had about 2 months off of any exercise over Christmas due to a back spasm caused by playing golf!
  4. I can’t really run more than about 5km, and even if I do run 5km it is slower than I have ever been.
  5. At the time of writing this, I am positive with Covid-19

Reading the above, you may well think to yourself that I have no right to be doing anything other than just sitting on the sofa and smashing out the Netflix documentaries. And you would probably be right. But there are a few things that you have probably not considered in all this. A few things that I should make you aware of so we can all start my new blogging journey off on the right foot.

  1. I can and will lose the 20kg extra that I am carrying before I run London (see Project 80).
  2. This right knee problem can be fixed. Losing the weight will massively help, plus I can work on strength and mobility to help with this.
  3. The problematic back can be kept in check with Yoga and mobility work and perhaps playing less golf (though this last one is never going to happen)
  4. 5km is pretty good for somebody who doesn’t run much any more. Plus, I will get quicker and my endurance will improve with trianing
  5. Covid will be gone soon.

The final thing to consider in all of this, and probably the most important one, is that my motivation to complete this race and raise money for Daisy’s Dream could not possibly be higher. With the right level of motivation, anything is possible.

I will be throwing absolutely everything into my training to get my body and mind into the best shape possible before the race in October.

It has been a long while since I have regularly blogged, so am committed to keeping this up to date once or twice a week right up to the race and beyond.

I do have some much bigger endurance racing goals for 2023 and beyond, but for the time being lets focus on the task in hand and get ready for London Marathon 2022.

Hope you are all safe and well out there in the world and managing to dodge Covid as best you can. Take care all and speak soon.

TTFN

Snooky

Shall we try again…..?

For those of you who remember this blog from before, or even the previous incarnation (known as Iron Snook), you will be relieved, excited and all round thrilled to learn that the blog is back.

For those of you who are reading my blog for the first time, please let me bid you a hearty welcome.

I have decided to start writing this again as we are living in rather crazy times and I wanted to provide a little oasis of sanity, and perhaps hope, as the world falls apart around us.

OK, perhaps this is a bit overly dramatic, but certainly modern Britain looks a lot different than it did a year ago. That being said, some things have not changed. Crucial to this blog, the things that have remained consistent are:

  1. I am a very very very bad runner.
  2. I still have the innate ability to gain 1 or 2kg in weight by just glancing towards a piece of cake. That’s right folks, I don’t even have to eat it any more. I just need to look at cake to absorb its calories. Rather a shit super power, but I guess you don’t get to choose your gifts.
  3. My reach still exceeds my grasp (more on this later).
  4. I am still terrified of failure.
I'm out of it a little while and everybody gets delusions of grandeur. - Han  Solo DOG | Meme Generator

Remember when Han Solo gets defrosted from the carbonite in Jabba’s Palace? In fact I have no idea why I am asking, of course you remember that. One of the best scenes in Star Wars. Anyway, after he is unfrozen and chucked in a prison cell Chewbacca tells him that Luke Skywalker has become a Jedi Knight. Han exclaims in disbelief “I am out of it for a little while and everybody gets delusions of grandeur”.

Well “delusions of grandeur” perfectly describes my current project, trying to run the South Downs Way 100 in June 2021. I have already failed twice in 2020 to complete this race. Luckily for me, Covid came to the rescue and the 2020 summer race was postponed until November, to then be postponed again to June 2021. I was not ready for either of the 2020 races and would not have made the start line.

Despite the fact that I failed to avoid injury and train up to make this race twice before, my “delusion of grandeur” allows me to think, for some unknown reason, that this summer might be different. That for some reason, though I have been physically incapable of making the start line twice before, that history will not repeat itself. That this time it will be better.

You never know though, I might just get away with it. I wrote a training plan back in December and have stuck to it so far. I am trying as hard as I can to get a bit of weight off. I am doing Yoga and mobility work 3 times a week minimum. I am lifting weights regularly to maintain core and muscle strength. I have even given up beer!

Yoda pie chart | FlowingData

So now all I have to do is train. Probably harder than I have ever trained before. I have to eat clean, look after my body, try and improve my mobility, get plenty of rest. I have to maintain a positive focus on my goal, realising that there will be slip ups along the way. I have to enjoy the journey. And as long as I do all of these things, there is a very good chance that I will arrive at the start line in Winchester on the 12th June 2021 in the best shape I have ever been in.

As Master Yoda says, “Do or Do Not, there is no Try”. So I will do the training. I will do all the other things I need to do. Then I will run from Winchester to Eastbourne along the South Downs Way. 100 miles. 30 hours to complete it.

I will succeed. Despite my doubts. Despite the fact that I am a very shit runner. Despite the fact that I have no right what so ever to be on that starting line. I will complete this race.

So here is to the journey. To running in the dark, in the rain, in the freezing wind. To running when you are tired and your body aches. To getting up at 4am at the weekend to run so you don’t impact the rest of the day with your family. To the struggle and the pain and feeling like I am never gonna make it.

I hope you will join me on this journey as I chart it here. I promise not all of the posts will be about Star Wars.

May the Force be with you.

Snooky

Everything is proceeding as I have foreseen

Only the coolest amongst you will recognise where the quote from the title of this blog post is from (hint, the image below is a big clue). For the rest of you it will mean very little, other than the fact that for once in my life, my training is going to plan.

Palpatine - Wikipedia

So far I have run 13 out of 13 of my planned training runs. That is right, I have not missed a single one yet.

“Big Woop” I here all of you runners who stick religiously to your training plans say. But for me, this is quite the achievement.

Under usual circumstances I write a detailed plan, set out with the best of intentions then after a week or so it goes right off the rails and I usually end up just writing yet another plan, to plan for where the first plan went wrong, then not sticking to the new one. Rinse and repeat and hey presto, you have pretty much summed up my approach to training over the last few years.

This time it seems very different. I have consistently trained through tiredness, heat, rain, niggling calves and ankles. I have gone out regardless, and I feel a lot better for it.

The idea or concept of consistency is a fascinating one. Whilst it is entirely logical that if you consistently do a thing over a long enough period you are bound to improve at it, for some reason it has taken me a VERY long time to come around to this idea.

I recently read Arnold Schwarzenegger’s autobiography. In that, he talks about how he convinced James Cameron to give him the role of the Terminator (which was originally supposed to have been played by OJ Simpson, believe it or not).

Pin on The Terminator

Arnold mentions to Cameron that the Terminator is an android (cybernetic organism to be precise) and as such, would not blink when firing off pistols, shotguns or automatic rifles. To add authenticity to the part, Cameron would need an actor who can train himself not to blink when shooting weapons. An actor who can condition his body not to do a thing which it naturally does to protect itself (eg blink when a very loud and very bright weapon is discharged close to the eyes, which are very delicate at the best of times).

Arnold goes on to say that he is uniquely qualified to train himself into this position, as it is just about reps (repetitions). He has lifted tonnes upon tonnes of weights, performing rep after rep to get the physique that took him to 7 Mr Olympia titles.

Arnold Schwarzenegger Mr. Universe 1967 from Austria | Arnold ...

Firing a gun without blinking, argues Arnold, is exactly the same. So that is what he did. He went to the firing range and trained for months on end, firing all manner of different weapons until he could shoot these guns without blinking.

If you watch the Terminator movies closely, in the scenes when he is shooting weapons Arnold never blinks. It is such a subtle thing, but adds to the overall lore of the movie and helps the audience to realise just how deadly this android (cybernetic organism) really is. How unfeeling it is. How not human it is. How it cares about nothing but killing.

An actor blinking as he shot would make him look human. Arnold realised that this was no good, but also that there was only one way to train yourself to be able to shoot without blinking, and that was repetition and consistency.

Whilst I absolutely love this story (Schwarzenegger is a bit of an idol for me) it also has direct correlation to my own training journey.

Have I ever really consistently applied myself to fitness training in the past? The answer to that is no. Have I ever just repped out my training runs. Rep after rep, run after run. No matter what, gone out and completed that run. Again, the answer is no.

For the first time in my athletic endeavours, the importance of just repetition and consistency is clearly obvious to me. The penny has finally dropped.

So here is to a further 17 weeks of consistent training. No missing any sessions. At all. For any reason. Consistent running. 5 times a week, every week, for 17 more weeks.

My body will adapt to this. I will get fitter. Only consistency and repetition will cause this to happen. And who knows, perhaps I will be able to not blink when the starting pistol sounds at 6am on the 7th November.

Here is to consistent training, loving the journey and making the start line.

TTFN

Snooky

What’s the plan then Stan?

Some time ago, I blogged about the benefits of writing your own training plan, rather than just following a set one that you can get from the internet. You can see this post here if you are interested. – Why you should write your own training plan.

In a break with tradition, I have decided to follow my own advice and have created my own training plan for SDW100. Following the always brilliant advice of Jason Koop, my initial focus will be on interval work to try to increase my VO2 max and also improve my overall running speed.

I have always been a slow runner, having come from zero running background and only picking up all this exercising malarkey in my mid 30’s I was starting from a less than strong position. Whilst running 100 miles is not about running fast, increased VO2 max will allow me to run quicker at a lower overall heart rate, which is vital to being able to sustain a decent pace for the 24-30 hours it is likely to take me to complete the 100 mile race.

Tortoise v Hare | When2Pray

After a short phase of interval work (about 5 weeks) I will be moving onto “tempo” runs, where I increase pace during a normal run to a “comfortably uncomfortable” pace and for 10 minutes or longer, then drop back to normal speed. Again this is designed to improve my running speed overall and to push my body to adapt to running more quickly over longer distances.

7 or so weeks of this, then we are into the final phase where I start to piggyback two long runs together, running perhaps 2 hours on a Saturday then 3 or 4 on a Sunday to help develop the longer range stamina. At this point, I will be only training on trails similar to the South Downs Way, will have to include a decent chunk of night time work to practice running in the dark and I will also be running at some very strange times in the day (2am starts, 4am starts etc) to help me get used to running when tired.

These longer runs will also be done carrying all the kit I will be needing on race day, again to help me adapt.

The overall idea of all of this is that I approach race day used to the terrain, used to running on tired legs, used to the darkness and the weight of the kit, whilst being able to maintain a quicker pace at a lower heart rate.

That’s the idea anyway. Am still very far from convinced that 20 weeks is enough time to get fit enough for this. Luckily I do hold a trump card. My ability to tolerate pain seems to be higher than most people and I am also extremely stubborn.

Despite breaking 3 ribs after only 6 miles of the Race to the King (which is 53 miles in total) I carried on and completed the race in a decent time. That was agony, I was only able to take in about a quarter breath and every time my foot hit the ground my ribs sent shooting pain through my chest. Admittedly I didn’t realise I had broken 3 ribs until I found myself in A&E the day after the race, but the fact remains that if I can battle through that, I should be able to battle through whatever 100 miles of the South Downs has to throw at me on November 7th.

Only time will tell I guess. Put in 20 weeks of decent training, make it to the start line with no injuries and then see how I get on.

Should be fun.

TTFN – Snooky

Guess who’s back……back again…

Snooky’s back…….tell your friends.

As Eminem once rapped “I’ve created a monster”, and it appears that I may well have done the same.

The South Downs Way 100 has been moved to November 7th (due to Covid-19). I knew this some time ago and made the executive (and probably wise) decision not to race. Since then I have done barely any training what so ever.

Fast forward a few months and with 20 weeks until the new date, I have decided that I am going to do my best to train and make the start line.

My motivation for this is 2-fold

1 – My usual running buddies of Wendy, Nicky and Freestone are all going to try to make it, so I think I probably should too.

2- The charity that I fundraise for, Chestnut Tree House, has hugely struggled during the Covid-19 pandemic as so many races have been cancelled and then rely on these races for people to fundraise just to keep them open. The SDW100 is on, I have a place, can do some fundraising, so I feel that is it only right that I do so.

And thus the monster is born. Except this monster has to fit what should really be at least 1 years dedicated training into 20 weeks, shed at least 15kg during that time and then “monster” his way across 100 miles of the South Downs in November. Could it rain? Very likely. Could it be windy? Extremely likely. Will it be cold? Definitely. Will I have to run for 14 hours in the darkness during this race. Yes.

I have spent most of my life biting off more than I can chew, then chewing like crazy. If I am honest, this technique has worked fairly well. I have a feeling this time the bite may just be that little bit too big.

Is it possible to train up to 100 mile Ultra Marathon fitness in 20 weeks. We are going to find out!

TTFN

Snooky

Why you should write your own training plan

If you are anything like me, you have probably browsed for and downloaded a few different training plans in your time.

Whether you are trying to run a fast 5km, thinking about your first half marathon, or considering a marathon or beyond, the internet is awash with articles and information about how to train.

Also, if you are anything like me, you download these plans, make a nice spreadsheet, plan all of your runs, then something happens and the plan gets derailed. In my case, I usually ditch that plan, spend ages finding a new one and then go again, only to repeat the same old thing.

Training plans that you find online also tend to be fairly generic. If you want to run faster, you include a lot of tempo and interval work into the plan. If you want to run long, you include a lot of long runs. This is perfectly logical, but does not suit everybody. Also, by the nature of generic training plans, they are geneneric. Sounds like an obvious thing to say, but if you really think about it, are any of us actually generic?

You may have a background in swimming, or cycling, or have run when you were younger but not for years. You may have never run at all, or be a seasoned runner looking for that extra edge. You may be overweight, underweight, tall, short, wide, narrow. You may be an over-pronator or an under-pronator. You may run in trainers, or perhaps running sandals, or barefoot. You may prefer trails, or like the road. You may recover fast from training, or slowly. You may want to run 2 times a week, 3 times a week, 4 times a week (you get the idea). More than likely you are a combination of these things, meaning that no two runners are alike. So why do we all follow similar training regimes? It doesn’t make sense.

I recently read a book that totally changed my thoughts on run training. Admittedly it is aimed at ultra running, but I think that the principles apply to all run training. The book (in case you are interested) is Training Essentials for Ultrarunning by Jason Koop

What is most interesting about the book is that there are no training plans included in it, for the reasons I have set out above. We are all different, so Koop gives you his opinion on how to train and then you make your own plan.

Essentially it is split into three main components. These are:
1) VO2 max training
2) Tempo training
3) Endurance training (long runs)

The logic is that you work on the thing you are worst at first, so if you are not quick (like me) you work on your VO2 max to help you run faster. This then means that when you perform your Tempo runs, you are running further at a faster pace. This then has a knock on effect on the long runs (which are slower runs by nature), as you are reaping the benefits from a higher VO2 max and you can run further at a faster pace with the same effort, due to the increase in the volume of oxygen you can process in a given time-frame.

So I built my own training plan. 3 weeks of VO2 max training (flat out hill interval work) followed by a easier week then 5 weeks of tempo work, then about 4 weeks of endurance training. Then repeat.

Now admittedly I am only a few weeks into this plan, but as you can see from my previous post, I am running better than I ever have already. I have no doubt this is down to the interval work that I have been doing, meaning that I can run further and faster on less effort, making the runs more enjoyable and making me want to train more.

The other massive benefit is that because I have written this plan myself, I feel that I am letting myself down if I do not stick with it. When I am following a plan written by somebody else, I don’t seem to have the same emotional investment in it. But I haven’t missed a single session in 3 weeks so far (despite them being very hard) and I am improving fast, so there must be something in it.

So why not give writing your own plan a try. Or (if you like), send me some details about your goals and what your current strenghts/weaknesses are and I will write one for you. Don’t worry though, I do appreciate the irony in me writing a post about you writing your own plan, then offering to write one for you.

Hope you are all enjoying the heat, and if anybody is at Queen Elizabeth Park this evening and sees a fella in a Chestnut Tree House vest running what looks like horrible hill intervals, that’s me, so stop and say hi.

TTFN – Snooky