Evening (or morning) all. Apologies in advance, but a rushed run this evening, and an even more rushed blog, as I restrict myself to no more than ten minutes, on account of matters I shall explain.
Firstly- Lemon Drizzle? Is this a cunning ploy to lure weary Janathonists into my blog, on the insinuation of cakey goodness? Perhaps, but it was actually the most pertinent thing that came to mind about this evening's bimble.
It was drizzling, and I was the lemon for being out in it, still nursing the thudding, rattling remnants of a stupid cold. I promise myself I will finally get better before February, and I know it would happen much quicker (or t least think it might happen a bit quicker) if I didn't go out running in the rain everyday, but frankly Janathon was never meant to be a sensible idea, and I do feel much more clear headed and empty chested having enjoyed an hour of heavy breathing in the fresh air.
So an uninspired plod this evening. Just getting the miles in, and resorting to the comparative drudgery of tarmac. But it keeps me in sight of the top guns on the Janathon totaliser, and that's all the motivation I need when I've got my head over a bowl of boiling water.
And the reason for the quick blog? Our six week old young'un is having a grizzly period, and you know how it is fighting a grizzly, you don't get to stop until the grizzly's tired. Family duty calls.
Tonight: 7:00miles, 1:00hrs, 9480heartbeats, 756cals, 7 foxes spotted, including 3 at once.
Janathon Total : 79.5miles. Today's run is on RunnigFreeOnline here.
Tuesday, 10 January 2012
Monday, 9 January 2012
Trail shoe review!
"Deeee Eeeeght in tha Janathon Hoose, and Loocal Adventures is gannin on aboot his shoes..."
Ultrabobban posted that he was looking for some new trail shoes, and suggested he might try Saucony Progrid Peregrines. I agreed wholeheartedly, and it occurred to me that a load of trailrunners might be missing a trick by overlooking these. After running in them again tonight, I thought I'd share the (my) love.
Saucony co-sponsored the Runner's World Trailblazer series of 10km trail runs I organised in 2011, and kindly gave me a couple of pairs of the shoes they were previewing at the events. I normally swear by my numerous pairs of Inov-8s for offroad duties, but I've also tried Salomons, Mizunos, New Balance and (unfortunately) The North Face over the years. But for three reasons, I was very excited about getting my mits on these
1. I LOVE new trail shoes.
2. My very first pair of trail shoes were Sauconys, and they were excellent, also underrated.
3. The shoes were designed around a lightweight, low drop chassis, intended as a "natural running" inspired go-anywhere trail shoe, and suited to UK trails (allegedly).
I was intrigued. They looked and felt more like a 10k racing flat than the usual over-engineered leviathans that some American sports companies call trail shoes. In fetching blue and black, if they turned out to be rubbish, they were presentable enough for jeans duty.
I debuted them on a recce run round one of the 10km Trailblazer routes, and wasn't immediately impressed. They were undoubtedly extremely lightweight (my new size 10s weighed a smidge under 300g on the kitchen scales), and despite a relatively thin and pliant midsole, they offered a surprising level of cushioning.
But they didn't really light my fire, and I was almost a little disappointed. However, I wore them for the three event weekends, lots of running about putting out waymarking etc, and quite unknowingly, they became my "go-to" trail shoes. Eventually, they were the only trail shoes I was traveling with.
The fit is roomy in the front, with some structured padding in the back which holds my skinny heels perfectly. A smooth lining and sensible stitching has been rub free, even on a 50 mile August ultra (which is also in part to Thorlo mini crew socks). The lacing system is dependable, wet or dry, and Saucony have left ingenious gaps in the webbing in the forefoot to drain any water away quickly. There's even a d-ring at the base of the laces to hook an ankle gaiter to. So well thought-out.
The upper is covered with a rubbery web, I guess to add some protection to the fabric. This isn't the same kind of flak-jacket you might find on some of the Inov-8 range, but does the job (though I'll avoid Highland heather-bashing). It's breaking up in a couple of crease points, but the fabric is much more durable than first impressions.
The sole unit is superb for British all-trail conditions. A hiking-boot-inspired grip, with a single block at the back might lack the outright grip of a fell shoe, but the diagonal lugs and side ribs feel stable underfoot and clear mud better than equivalent trail offerings from other non-UK manufacturers, and after many miles still have bags of depth left, without feeling like they're poking into the underside of my feet. The rubber is apparently "sticky" for grip when wet, and they feel as dependable as any other shoe I've used.
They have only a 4mm drop between heel and forefoot. This feels perfect whatever the job. I'm never dragging my heels, or being shoved into the front of the shoe on downhills, yet it doesn't feel like any cushioning is missing. The heel is narrow (80mm on the 10), so you're not going to twist your ankles in deep mud, wheel ruts or sheep tracks.
If your regular runs include a mix of tarmac, fire road, woodland trails, sheep tracks, footpaths, bridleways, mud, sand, gravel, rock or chalk, then these are hard to beat. I can't recommend them enough; you'll run them to death from spring to winter, take them on your holidays, use them on the hotel treadmill, and when they're gone, you'll wish you'd bought two pairs and remember them fondly.
On the tongue is a label saying "RUNANYWHERE", and this is surprisingly profound. With a road shoe, a trail shoe, and a fell shoe you could run anywhere in the British Isles; add something comfortable for an ultra, and lightweight for a race and you're looking at five shoes at least; but if you had to choose just one pair of shoes, I think this shoe might be the one.
Tonight's run: 13miles of mixed trail, 1:51hrs, 1833cals, two deer, one mouse, yummy shoes.
Janathon total: 73miles, too many late nights already.
View my training stats and run route here on RunningFreeOnline, if you like.
Ultrabobban posted that he was looking for some new trail shoes, and suggested he might try Saucony Progrid Peregrines. I agreed wholeheartedly, and it occurred to me that a load of trailrunners might be missing a trick by overlooking these. After running in them again tonight, I thought I'd share the (my) love.
Saucony co-sponsored the Runner's World Trailblazer series of 10km trail runs I organised in 2011, and kindly gave me a couple of pairs of the shoes they were previewing at the events. I normally swear by my numerous pairs of Inov-8s for offroad duties, but I've also tried Salomons, Mizunos, New Balance and (unfortunately) The North Face over the years. But for three reasons, I was very excited about getting my mits on these
1. I LOVE new trail shoes.
2. My very first pair of trail shoes were Sauconys, and they were excellent, also underrated.
3. The shoes were designed around a lightweight, low drop chassis, intended as a "natural running" inspired go-anywhere trail shoe, and suited to UK trails (allegedly).
I was intrigued. They looked and felt more like a 10k racing flat than the usual over-engineered leviathans that some American sports companies call trail shoes. In fetching blue and black, if they turned out to be rubbish, they were presentable enough for jeans duty.
 |
| I love the smell of trail shoes in the morning |
But they didn't really light my fire, and I was almost a little disappointed. However, I wore them for the three event weekends, lots of running about putting out waymarking etc, and quite unknowingly, they became my "go-to" trail shoes. Eventually, they were the only trail shoes I was traveling with.
The fit is roomy in the front, with some structured padding in the back which holds my skinny heels perfectly. A smooth lining and sensible stitching has been rub free, even on a 50 mile August ultra (which is also in part to Thorlo mini crew socks). The lacing system is dependable, wet or dry, and Saucony have left ingenious gaps in the webbing in the forefoot to drain any water away quickly. There's even a d-ring at the base of the laces to hook an ankle gaiter to. So well thought-out.
The upper is covered with a rubbery web, I guess to add some protection to the fabric. This isn't the same kind of flak-jacket you might find on some of the Inov-8 range, but does the job (though I'll avoid Highland heather-bashing). It's breaking up in a couple of crease points, but the fabric is much more durable than first impressions.
The sole unit is superb for British all-trail conditions. A hiking-boot-inspired grip, with a single block at the back might lack the outright grip of a fell shoe, but the diagonal lugs and side ribs feel stable underfoot and clear mud better than equivalent trail offerings from other non-UK manufacturers, and after many miles still have bags of depth left, without feeling like they're poking into the underside of my feet. The rubber is apparently "sticky" for grip when wet, and they feel as dependable as any other shoe I've used.
They have only a 4mm drop between heel and forefoot. This feels perfect whatever the job. I'm never dragging my heels, or being shoved into the front of the shoe on downhills, yet it doesn't feel like any cushioning is missing. The heel is narrow (80mm on the 10), so you're not going to twist your ankles in deep mud, wheel ruts or sheep tracks.
If your regular runs include a mix of tarmac, fire road, woodland trails, sheep tracks, footpaths, bridleways, mud, sand, gravel, rock or chalk, then these are hard to beat. I can't recommend them enough; you'll run them to death from spring to winter, take them on your holidays, use them on the hotel treadmill, and when they're gone, you'll wish you'd bought two pairs and remember them fondly.
On the tongue is a label saying "RUNANYWHERE", and this is surprisingly profound. With a road shoe, a trail shoe, and a fell shoe you could run anywhere in the British Isles; add something comfortable for an ultra, and lightweight for a race and you're looking at five shoes at least; but if you had to choose just one pair of shoes, I think this shoe might be the one.
Tonight's run: 13miles of mixed trail, 1:51hrs, 1833cals, two deer, one mouse, yummy shoes.
Janathon total: 73miles, too many late nights already.
View my training stats and run route here on RunningFreeOnline, if you like.
Sunday, 8 January 2012
Rice and Chips
According to a good friend (who since living in South Wales for a number of years, appears to have caught Welsh), there is a term which means having a little bit of both. It sounds like a phrase borne of the late night butty van: "Rice and Chips".
I wanted a trail run today. I've been missing them. After today's family schedule got pushed back due to a poorly littl'un, it was looking like another midnight ramble, and I promised my wife I'd only be an hour.
So where to run? North Downs or Army Training areas? I was undecided, and running short on time, so I made up a route as I went, and ending up having a bit of both, and loving it all. Having run it on a whim, I feel a bit guilty for overlooking it in the past.
One of the nicest things about it, is that it suits my preference for a training loop with a testing "third quarter". I'll explain, since this may also benefit your training and route choice (even though this one was a fluke):
Pick a route that has a natural effort, between roughly 50-75% of the way round. This could be an uphill drag, or a long straight, or even a wiggly, sandy or muddy section on a trail or forest run. When you reach the start of this section, imagine that this is actually the home straight, and the plan is to get to the end of the section as fast as possible, all out, maximum effort.
If you've ever run with a friend and found the pace ramping up in the last third of the run, this is the same principle, except you're doing it sooner, superimposing the finish line on the 75% mark.
Once you get to that 75% distance, back right off, to a pace you can just manage, without keeling over. You might be puffing, sweating, or wanting to stop, but keep going, at a plod, a shuffle, whatever. Eventually, your breathing gets back to normal, your heart rate lowers, and your running starts to quicken again. All you have to do now is get to the real finish, at a pace that feels good. In many cases, you'll unknowingly start moving again faster than you were going in the first half of your run, despite the sustained effort in between.
It's a natural way to add an extra training element to some of your loops, and hugely effective at developing speed and stamina. Most importantly for me though, is the mental training of feeling like you've used all the gas in the tank, only to find there's more in there than you thought.
I learnt this seven or eight years ago, on some of the runs I used to do with a buddy who's enjoying his first Janathon as Beanoutrunning. He runs phenomenally well, and throws together a great blog. Look him up here.
Tonight: 7.88m, 64:32mins, avg pace 8:12/mile, 1099 cals, slightly more rice than chips.
Janathon Week 1: 59.5miles, 9:50hrs.
You can check out my stats here, but I'd much prefer if you wrote a nice comment below. If your browser won't let you, then go to the stats page and write something rude instead! Cheers!
I wanted a trail run today. I've been missing them. After today's family schedule got pushed back due to a poorly littl'un, it was looking like another midnight ramble, and I promised my wife I'd only be an hour.
So where to run? North Downs or Army Training areas? I was undecided, and running short on time, so I made up a route as I went, and ending up having a bit of both, and loving it all. Having run it on a whim, I feel a bit guilty for overlooking it in the past.
One of the nicest things about it, is that it suits my preference for a training loop with a testing "third quarter". I'll explain, since this may also benefit your training and route choice (even though this one was a fluke):
Caution - If you prefer your running "improvement free", you should probably look away now
Pick a route that has a natural effort, between roughly 50-75% of the way round. This could be an uphill drag, or a long straight, or even a wiggly, sandy or muddy section on a trail or forest run. When you reach the start of this section, imagine that this is actually the home straight, and the plan is to get to the end of the section as fast as possible, all out, maximum effort.
If you've ever run with a friend and found the pace ramping up in the last third of the run, this is the same principle, except you're doing it sooner, superimposing the finish line on the 75% mark.
Once you get to that 75% distance, back right off, to a pace you can just manage, without keeling over. You might be puffing, sweating, or wanting to stop, but keep going, at a plod, a shuffle, whatever. Eventually, your breathing gets back to normal, your heart rate lowers, and your running starts to quicken again. All you have to do now is get to the real finish, at a pace that feels good. In many cases, you'll unknowingly start moving again faster than you were going in the first half of your run, despite the sustained effort in between.It's a natural way to add an extra training element to some of your loops, and hugely effective at developing speed and stamina. Most importantly for me though, is the mental training of feeling like you've used all the gas in the tank, only to find there's more in there than you thought.
I learnt this seven or eight years ago, on some of the runs I used to do with a buddy who's enjoying his first Janathon as Beanoutrunning. He runs phenomenally well, and throws together a great blog. Look him up here.
Tonight: 7.88m, 64:32mins, avg pace 8:12/mile, 1099 cals, slightly more rice than chips.
Janathon Week 1: 59.5miles, 9:50hrs.
You can check out my stats here, but I'd much prefer if you wrote a nice comment below. If your browser won't let you, then go to the stats page and write something rude instead! Cheers!
Saturday, 7 January 2012
Midnight Rambler
A day of two halves.
The first half started at nine at my desk, and finished about eleven hours later. The second, rather shorter half started at about half eleven, and finished about three quarters of an hour after that.
I didn't say these halves were equal. They were, in fact very inequal.
Half number one was very considered, since it was a day of work, but the significant (and favourite) part of the output was to prepare the following items for people signing up to our two day ultra-running event in June:
1. Top tips for completing an ultra
2. A five month, multi-discipline training plan to turn mortals into ultra-distance runners
3. An article providing event-specific recommendations on clothing, shoes, nutrition and kit.
Nice work if you can get it.
I'll put a link to the content once it's live on the site. The event, in case you were wondering, is an ultra-run from Carlisle Castle to Newcastle Gateshead, either in one go, or over two days, with a night stop half way. Have look at the current site here if you like.
Half number two was a my run. It was ill conceived, rushed even. It came too late in the day, and too soon after a fish supper. Whether it was all the gastric activity going on, or a residual symptom of my now receding cold, I daydreamed (nightdreamed?) the whole way round, and at one point, forget where I was going. Thinking back, I remember bookmarking certain aspects with peculiar clarity.
- The clouds were hanging low, and felt like they were hogging the mildness, the light, and the sound. I could see my breath, and it felt like there had been a fresh snowfall, but someone had stolen it, and left the effects.
- Curled beech leaves rolled as they blew down a street lined with Victorian houses on one side and a building site hoarding on the other. They were all I could hear, and they sounded like spinning pebbles bouncing down a rocky hillside.
- Running towards a formaldehyde car showroom, intense forecourt uplights appeared to fire sparks of light towards me, along the reflections of the brand new gutters hanging from eaves of the building overhead.
- Dented hatchbacks full of partygoers beep horns and swerve as they burble past. I wonder how close they'd consider funny if it weren't for the wheel-buckling kerb between us. Meanwhile, the polite druggies in the park beyond the fence call "good evening".
- I collide with a very small dog outside a pub, the very next signpost insists Dogs Must Be Kept On Lead. The smoking owner seems oblivious. It occurs to me that the same control is not required of the owners of tigers.
Tonight: 6.5 miles, 51:32mins, avg pace 7:54/mile, one dog, three hatchbacks, no snow.
So far in Janathon, 51.62 miles, and all my Christmas chocolate, finally. Run stats are up on runningfreeonline here.
The first half started at nine at my desk, and finished about eleven hours later. The second, rather shorter half started at about half eleven, and finished about three quarters of an hour after that.
I didn't say these halves were equal. They were, in fact very inequal.
Half number one was very considered, since it was a day of work, but the significant (and favourite) part of the output was to prepare the following items for people signing up to our two day ultra-running event in June:
1. Top tips for completing an ultra
2. A five month, multi-discipline training plan to turn mortals into ultra-distance runners
3. An article providing event-specific recommendations on clothing, shoes, nutrition and kit.
Nice work if you can get it.
I'll put a link to the content once it's live on the site. The event, in case you were wondering, is an ultra-run from Carlisle Castle to Newcastle Gateshead, either in one go, or over two days, with a night stop half way. Have look at the current site here if you like.
Half number two was a my run. It was ill conceived, rushed even. It came too late in the day, and too soon after a fish supper. Whether it was all the gastric activity going on, or a residual symptom of my now receding cold, I daydreamed (nightdreamed?) the whole way round, and at one point, forget where I was going. Thinking back, I remember bookmarking certain aspects with peculiar clarity.
- The clouds were hanging low, and felt like they were hogging the mildness, the light, and the sound. I could see my breath, and it felt like there had been a fresh snowfall, but someone had stolen it, and left the effects.- Curled beech leaves rolled as they blew down a street lined with Victorian houses on one side and a building site hoarding on the other. They were all I could hear, and they sounded like spinning pebbles bouncing down a rocky hillside.
- Running towards a formaldehyde car showroom, intense forecourt uplights appeared to fire sparks of light towards me, along the reflections of the brand new gutters hanging from eaves of the building overhead.
- Dented hatchbacks full of partygoers beep horns and swerve as they burble past. I wonder how close they'd consider funny if it weren't for the wheel-buckling kerb between us. Meanwhile, the polite druggies in the park beyond the fence call "good evening".
- I collide with a very small dog outside a pub, the very next signpost insists Dogs Must Be Kept On Lead. The smoking owner seems oblivious. It occurs to me that the same control is not required of the owners of tigers.
Tonight: 6.5 miles, 51:32mins, avg pace 7:54/mile, one dog, three hatchbacks, no snow.
So far in Janathon, 51.62 miles, and all my Christmas chocolate, finally. Run stats are up on runningfreeonline here.
Thursday, 5 January 2012
Less running, more congesting
The lurgy's not letting up. I can put up with the rattly chest, the runny nose, the rollercoaster temperature. When I've got all that going on, I actually look forward to a run. But.... all that fresh air and elevated heart rate isn't doing me any good now my Christmas Cold has become a Happy New Ear, Nose & Throat infection. My sinuses are so motion-sensitive I feel like I'm teething, and my hair is painful to the touch.2.77m, 23:51mins, 500mg amoxycillin, 3x bowls boiling water, 1x towel over head.
Janathon totals: 45miles run. 28% family brownie points used up.
You can view today's run here if you're having a slow morning.
"Cross Country" Running
Those of you that followed my Janathon blog last year may be
familiar with today’s scamperings, since it was the only route to (roughly)
feature twice. It’s basically six short runs in one day.
 |
| Guess I won't be running along the riverside today then... |
Every fortnight I travel 240 miles “oop north” for an 11am meeting.
If I take the first train from my home town, I can arrive at about 1030. However,
if I leave an hour and a half later, and forego the Underground connection in
favour of a two mile cycle across London, then I can arrive by the skin of my teeth.
This makes sense to me, and is the main reason I have a foldie bike, for the
to-and-fro at each end, and the time-saving crosstown dash.
In January last year, I realised I could also just about make it on foot. Whilst it’s significantly more physical than biking, it has practically no impact on those at home: Janathonists everywhere will recognise free mileage when they see it.
In January last year, I realised I could also just about make it on foot. Whilst it’s significantly more physical than biking, it has practically no impact on those at home: Janathonists everywhere will recognise free mileage when they see it.
But it’s bloody hard. The stop-start wears you down, as does
the rucksack containing office clothes, lunch, netbook, work stuff etc. Choosing running wear to allow for weather variables throughout the day
in Hampshire, London and Yorkshire is further frustrated by inconsistently tropical and baltic meetings rooms at the office. It means spending chunks of the day being a little bit uncomfortable.
Today, on my return sections my pack included an extra
full-sized laptop PC. Not the most welcome addition. If you’ve never run with a 14lb pack, dodging rush hour commuters, then it's worth doing once, only to feel what a redundant stone in weight does to your running. It's quite the motivator.
Todays runs: 14.2m
total (2.1m, 2.3m, 2.5m, 2.7m, 2.3m, 2.2m), Avg pace 8:43/mile. Wet socks x2.
Janathon Total: 42.3miles. You can view today's runs (if the mood takes you) by clicking here.
Tuesday, 3 January 2012
Gymnastics and Ju Jitsu
I teach people how to ride mountain bikes. From complete beginners to competitive level; teaching, coaching, generally making people better in the dirt, on two wheels.
A couple of years ago, someone asked me whether I could design a skills course that taught people how to fall off mountain bikes safely. I shuddered at the thought. Whilst it's very possible to teach old dogs new tricks, young dogs bounce better. Ultimately, some things are so counter-intuitive to the adult mind that the risks simply outweigh the rewards. I imagined the end of a session, the ambulance waiting in the carpark, while battered bikers limped back with tails between legs and confidence in tatters.
There's an ideal time to learn how to fall well, without hurting yourself. It's while you're young. It's why I hope to introduce my growing son to gymnastics and ju jitsu, as I was.
So why this, now?
Well, after the meteorologcial onslaught that devoured the country through the first half of the day, I felt I should bag a few miles during a starlit reprise. Which is when I took a purler.
Given that I still have a cold, I left the house with the intention of taking it easy, but a gentle downhill start felt good, so I kept cadence high, backed off a bit on the hills, and breezed my way round an unassuming loop.
However, half a mile from home I came a cropper. On a narrow pavement between wall and oncoming traffic, a manhole cover had been forced open from underneath by a million wet leaves. This slab of immovable iron was invisible on my full-tilt approach, and my left foot swung into it with a "Oh-heavens-what-the-hell-was-that-I'm airborne-and-the-feet-aren't-hitting-the-ground-again-any-time-soon-here-comes-the-tarmac-this-could-hurt-hang-on-angle-hand-tuck-shoulder-roll-back-scuff-hip-heel-aaaand-stop". My next thought as I laid on my back was to pause my Garmin, while I checked my legs were still working.
The principles and application of tumbling techniques can be the difference between instinctively distributing an impact force around the body, or smashing wrists, knees, elbows, head. The medical profession call these kinds of injuries FOOSLs - or Falls On Out-Stretched Limbs, and they constitute a high proportion of winter A&E admissions.
I however, received a scuff on my hand, a throbbing big toe, and another dramatic fall to run away from, and feel good about.
Today's run: 3.6miles, 27:38mins, fastest pace 5:18min/miles, highest airborne trajectory 1.4m,
Janathon total: 28miles, one fall, no submissions. Click here for today's run stats.
A couple of years ago, someone asked me whether I could design a skills course that taught people how to fall off mountain bikes safely. I shuddered at the thought. Whilst it's very possible to teach old dogs new tricks, young dogs bounce better. Ultimately, some things are so counter-intuitive to the adult mind that the risks simply outweigh the rewards. I imagined the end of a session, the ambulance waiting in the carpark, while battered bikers limped back with tails between legs and confidence in tatters.
There's an ideal time to learn how to fall well, without hurting yourself. It's while you're young. It's why I hope to introduce my growing son to gymnastics and ju jitsu, as I was.
So why this, now?
Well, after the meteorologcial onslaught that devoured the country through the first half of the day, I felt I should bag a few miles during a starlit reprise. Which is when I took a purler.
Given that I still have a cold, I left the house with the intention of taking it easy, but a gentle downhill start felt good, so I kept cadence high, backed off a bit on the hills, and breezed my way round an unassuming loop.
 |
| Rub some dirt on it - all better. |
The principles and application of tumbling techniques can be the difference between instinctively distributing an impact force around the body, or smashing wrists, knees, elbows, head. The medical profession call these kinds of injuries FOOSLs - or Falls On Out-Stretched Limbs, and they constitute a high proportion of winter A&E admissions.
I however, received a scuff on my hand, a throbbing big toe, and another dramatic fall to run away from, and feel good about.
Today's run: 3.6miles, 27:38mins, fastest pace 5:18min/miles, highest airborne trajectory 1.4m,
Janathon total: 28miles, one fall, no submissions. Click here for today's run stats.
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