The early days of Ramadhan have reminded me of the importance of keeping oneself occupied through long periods of fasting. It's nice to be able to break the day into small, manageable chunks and it helps if one can enjoy themselves whilst doing so. Swimming is excellent in this regard; a complete session usually takes around 2 hours (getting there, in the pool and back) and leaves one feeling refreshed, whilst allowing them to ignore their hunger in the meantime. I'm fortunate enough to have another useful distraction.
The start of Ramadhan has coincided with the return of Countdown to our screens, after a 4 week Summer break. The familiarity of sitting in front of the telly screaming my answers is a luxury I've missed. From 1525-1615 (or an hour later if I catch it on +1), all that matters is the 9 letters and 6 numbers before me.
Since appearing on the show last year, my interest in the show has stepped up considerably, back to the levels of when I was young and addicted. Countdown exists well beyond the screen and I continue to compete online and in real life tournaments. There's a wonderful online community, where fans discuss the show, compete and basically chat a lot of rubbish. Perfect. There's even a comprehensive wiki page for the show, chronicling its entire 27 year history. Charlie Reams, my main rival on the show, is responsible for much of this and has an incredible playing website which offers all sorts of formats based on the game. Be warned: it may take over your life.
I've also entered two unofficial offline tournaments this year; CoLin (Lincoln) and CoNot (Nottingham). I finished 4th both times from a pool of around 16-24. Given how insane the standard is compared to what is seen on TV (most players are former series finalists or as good as), I'm reasonably happy with my progress. Still, it'd be nice to bag one of these titles and in CoLei (Leicester) I have my next opportunity. As well as offering a fantastic substitute for appearing on the show itself and thus easing the withdrawl symptoms, these events are a great chance to meet and reunite with some of the fantastic characters I've come across in the Countdown world. Where else will you find an 11 year old and a 70 year old leaping with joy when the word LEOTARD appears?
CoLei is booked for October 10th; the day before the race. The perfect way to while away what would otherwise be an unbearable day of anticipation. It also almost guarantees I won't have a last minute accident; Countdown is nothing if not safe. What a weekend it promises to be; I'll enjoy CoLei for what it is without any real expectations, but the big event will no doubt be the Sunday. In the meantime, I'll continue training for both. Yes, Countdown involves training; ask any series finalist. Especially with the current crop of talent, staying on top requires a lot of effort. Fortunately, I've done most of the hard work (learning endless word stems; PRONATE+F=PANFORTE indeed) and now it's just a matter of maintaining my standards by playing. Why do I still bother? Perhaps it's because I'm hoping there'll be a second Supreme Championship to which I may be invited. Mainly though, I think it's just because I love the game. It is my Chess and I'll be hooked for a while yet, I suspect.
Thursday 27 August 2009
Tuesday 25 August 2009
The Ramadhan Diaries (part 1)
Tuesday 25 August, 2.50am. I'm usually well tucked in by now, dreaming of glorious days ahead. But this is no typical day. As expected, the rigours of Ramadhan have flipped my body clock on its head. I'm just over an hour away from closing my fast; a spot of Weetabix and banana with some jasmine tea (mixed with a pinch of honey of course) to get me through the next 16 hours. Only hours ago I revelled in completing my first fast of the month, having missed the first two due to asthma issues. Fortunately, these seem to have subsided and I am back to normal training wise. Except not quite, because normal now means darting through the dark night streets of Oxford. There is only one sensible time to run during Ramadhan in August; after the evening Tarawih prayer, which concludes at 11.30pm. After all, I'm not going to attempt a day run with no access to water or inhalers. I completed a steady 10k run in decent enough time. It was just nice to get out there after 6 days of indoor exercise and rest, if only to remind my legs that they are not on vacation.
Running in the depths of the night is different. No better or worse. Sure, there are negatives, such as a need for greater focus to capture the all important 3 yards of ground that lies ahead to avoid sudden bumps. And pace is limited, as one is often running on nothing more enlightening than shadows. However, this is all counteracted by cooler weather conditions and a closer simulation of the likely temperature at 10am on October 11. Moreover, there is no issue of traffic; so long, annoying pedestrians! I find myself running in the middle of roads, giving a real sense of what to expect come race day. One thing that definitely sticks out, and I don't know for sure if this is a plus or not, is that I feel most isolated in the pitch black of night. It's like the world is asleep and I'm the only muppet who sees the point of running. In daylight, I pass runners all the time and develop an unspoken bond, like I'm in on a special secret. At night, it's the complete opposite and I feel totally alone. Alone, not lonely. My own brand of escapism. Well anyway, it's different.
With the exercise bike installed in the flat, I'll no doubt give it a whirl or two in the coming days. Coupled with the usual swim sessions, I have an active week ahead. It's tough on top of the fasting, but if you told me a year ago I'd be able to observe 16 hour fasts and soon after embark on a comfortable 10k run, I'd eat my imaginary hat. I call it progress. Still a long way to go, but I feel I'm well in the groove now.
Running in the depths of the night is different. No better or worse. Sure, there are negatives, such as a need for greater focus to capture the all important 3 yards of ground that lies ahead to avoid sudden bumps. And pace is limited, as one is often running on nothing more enlightening than shadows. However, this is all counteracted by cooler weather conditions and a closer simulation of the likely temperature at 10am on October 11. Moreover, there is no issue of traffic; so long, annoying pedestrians! I find myself running in the middle of roads, giving a real sense of what to expect come race day. One thing that definitely sticks out, and I don't know for sure if this is a plus or not, is that I feel most isolated in the pitch black of night. It's like the world is asleep and I'm the only muppet who sees the point of running. In daylight, I pass runners all the time and develop an unspoken bond, like I'm in on a special secret. At night, it's the complete opposite and I feel totally alone. Alone, not lonely. My own brand of escapism. Well anyway, it's different.
With the exercise bike installed in the flat, I'll no doubt give it a whirl or two in the coming days. Coupled with the usual swim sessions, I have an active week ahead. It's tough on top of the fasting, but if you told me a year ago I'd be able to observe 16 hour fasts and soon after embark on a comfortable 10k run, I'd eat my imaginary hat. I call it progress. Still a long way to go, but I feel I'm well in the groove now.
Friday 21 August 2009
Asthma: a breathtaking foe
Just hours to go until Ramadhan begins. As I've previously discussed, this surely presents the biggest (and most exciting challenge) to my training yet. At least that's what I assumed, until my nemesis of old reappeared about a week ago. I was diagnosed with asthma when I was 10 (I think) and have contended with it ever since. Most of the time, it's mild enough to be of scarce relevance, although I've fallen victim to flu season several times. I use a preventer every morning and evening and a reliever when needed. For training, 2 puffs immediately before a workout seem to help by expanding the lungs.
However there are times when I need the reliever several times a day, usually due to a chest infection. My last such episode was years ago and I dared to believe I'd seen the last of them, but back it comes, more vigorous than ever. Training seems to be unaffected for now, as the normal 2 puffs offers relief for around 4-5 hours; more than adequate for even my longer runs. My concern is more with fasting; can I really go 16 hours a day without a dose? Of particular worry is mornings, as symptoms are at their worst when I've just woken up. I'll play it by ear; I'm not going to play the hero and risk my health, since that would just contradict the purpose of fasting. But I'll see how it goes to begin with and take it from there. I'm optimistic it is just a mild and temporary chest problem rather than all out flu (and I certainly won't be calling the swine flu hotline just yet), since it is the only symptom I've experienced. Still, it is an important reminder that, despite my fantastic progress over the last few months, I have my limits - and then some. I've no doubt that asthma is a barrier to my aspirations of long distance running and that it warrants a certain degree of respect. Indeed, my relative lack of speed and inability to sprint well are surely down in part to my compromised immune system. Still, it's a barrier I'm ready for. Bring it on.
However there are times when I need the reliever several times a day, usually due to a chest infection. My last such episode was years ago and I dared to believe I'd seen the last of them, but back it comes, more vigorous than ever. Training seems to be unaffected for now, as the normal 2 puffs offers relief for around 4-5 hours; more than adequate for even my longer runs. My concern is more with fasting; can I really go 16 hours a day without a dose? Of particular worry is mornings, as symptoms are at their worst when I've just woken up. I'll play it by ear; I'm not going to play the hero and risk my health, since that would just contradict the purpose of fasting. But I'll see how it goes to begin with and take it from there. I'm optimistic it is just a mild and temporary chest problem rather than all out flu (and I certainly won't be calling the swine flu hotline just yet), since it is the only symptom I've experienced. Still, it is an important reminder that, despite my fantastic progress over the last few months, I have my limits - and then some. I've no doubt that asthma is a barrier to my aspirations of long distance running and that it warrants a certain degree of respect. Indeed, my relative lack of speed and inability to sprint well are surely down in part to my compromised immune system. Still, it's a barrier I'm ready for. Bring it on.
Monday 17 August 2009
Weekly review (the storm before the calm)
The last week was a build up to the huge event: my first attempt at a 12 mile run on Sunday. I would only take this on if I felt I was ready, so needed some good sessions beforehand to convince myself. I'm sure it would've made the news had a certain Usain Bolt not stolen my thunder.
It was a packed week of training, but much of this took place in the gym. I recently ranted about my distaste for the gym environment, but must confess that it is ever so slowly growing on me. I think it's due to the influence of Zil, who continues to push me to higher standards. I'm making reasonable progress and am looking like less of an idiot with every session. I would still be unwilling to do these sessions alone but for now they are tolerable with company.
Back to the roads and it was a similar routine to the week before; hill training on Tuesday and a 10k tempo run on Thursday. As suggested last week, I extended my usual uphill run and finally took on the added challenge of nailing it up Shotover Kilns. Not half as bad as I expected, but the prospect of running uphill in the climax of Birmingham remains daunting. This is where my legs feel weakest and lungs feel smallest, but fortunately most of the route will be flat. More swimming on Wednesday and I am slowly rediscovering the art of front crawl. I hope that before long this will be dominating my sessions rather than breast stroke, as it taxes my heart far more effectively. I must be annoying to swim alongside as I splash like no man's business.
Thursday's 10k run was supposed to be a showdown with top athlete Dave Langer, but had to be rescheduled to this week. Instead, I embarked on a familiar run, to compare it to previous performances. It took a real effort to begin with given it was my first morning run in a while. I'll need to get used to this since the race itself will be a 10am start. Once I'd hit my stride, it was a familiar process and the time of day seemed barely relevant. I pushed myself hard in a bid to chase down my previous time of 49:15. I was delayed at times by idiotic pedestrians with the inability to step aside, as if they expect me to run right through them. Maybe next time I'll try to do just that. Anyway, despite these setbacks I came through in 49:45. Somewhat shy of my PB, but well within the treasured 50min barrier, so I was happy enough.
I feel I can't really express myself over 10k. My training has been geared towards endurance rather than speed and even though a sub 50min time is much better than I could dream of months ago, it's nothing that will raise eyebrows. On the other hand, once I've passed the 5-6 mile mark I am able to maintain a decent speed for some time; a feat I think most people would struggle to achieve without proper training. It was time to really put this to the test on Sunday; could I complete a 12 mile run whilst maintaining a decent speed throughout?
With the gym sessions to add to the mix, including an impressive workout on Sunday morning, I was confident enough to take on a longer run. On the other hand, my asthma (more on this another time) has been playing up in recent days and my left leg was in far from ideal condition. Still, with my usual 2 puffs of inhaler and leg strapping, I deemed it safe to give it a shot. Worse case scenario, I'd turn around a few miles in and still have had a decent run. For the first time in months, I took my inhaler with me just in case. Fortunately, neither the inhaler nor a premature exit were needed. My breathing was perfectly fine, although my right leg gave me some problems early on. My right leg. which has given me little to no problems until now. The pain was mild enough for me to carry on, but if it increased I'd have to stop short. It soon subsided however and hasn't returned in the 24 hours since, so for now I'll assume it was nothing more than a small bout of road fatigue. I'll be spending less time on the roads in the coming weeks, so am not too concerned about these expected small pains.
At around the 6 mile barrier, I decided to take on the whole route. This involved a 2 mile run up to St Anne's, my home for the first four years in Oxford, followed by another mile up to Summertown, to my 5th year accommodation. As I swept past these landmarks nostalgia crept in, but I soon remembered my current flat, also the endpoint of the route, is by far the best place I've lived in whilst at Oxford. So I legged it home. I sped up slightly in the last 2 miles, but knew I'd pay the price the next day. Still, the pains were now from tiredness; the best kind. I felt shattered after 12 miles, despite observing a steady pace for much of the run. I feel that in the time I have left to train and with the added motivation and adrenalin on the day, where I'll have little concern for short term injury, I'll be able to inject more pace. So a time just shy of 1hr 44min for 12 miles is pleasing. Not least because it was my first attempt at this distance and I completed it with very few breaks, but also because it puts me in prime position to hit the sub 2 hour mark. I think sub 1hr 50min is reasonable at this stage.
I spent much of today recovering from that epic run yesterday. I was far from limping, but slowly trudged towards my weekly supervision. Perhaps Monday morning isn't the best time to see my boss, given the exertions of the previous evening. Anyway, it was a wonderful feeling to have, knowing that my legs were tired but healthy after my longest run yet. I look forward to October 12th; the day after the race. Hopefully I'll be feeling even more victorious the.
With Ramadhan starting this week, there will be a shift in emphasis. I have 8 weeks until race day, but my training schedule only has 4 weeks remaining. Thus, I can afford to spend some time just maintainingg fitness levels and relieving my legs of continuous road action. I intend to run twice weekly for the next fortnight, but to incorporate an extra swim session per week as well as some indoor cycling. I hope to have a machine in the flat by the end of the week. It should be a welcome reduction to pace, but I'll no doubt be itching for those long runs soon enough.
I'll be meeting Dave for a 10k run on Wednesday. Hopefully I'll have recovered enough by then to offer a decent showing, in what will be my last road race in the light for the next month or so.
It was a packed week of training, but much of this took place in the gym. I recently ranted about my distaste for the gym environment, but must confess that it is ever so slowly growing on me. I think it's due to the influence of Zil, who continues to push me to higher standards. I'm making reasonable progress and am looking like less of an idiot with every session. I would still be unwilling to do these sessions alone but for now they are tolerable with company.
Back to the roads and it was a similar routine to the week before; hill training on Tuesday and a 10k tempo run on Thursday. As suggested last week, I extended my usual uphill run and finally took on the added challenge of nailing it up Shotover Kilns. Not half as bad as I expected, but the prospect of running uphill in the climax of Birmingham remains daunting. This is where my legs feel weakest and lungs feel smallest, but fortunately most of the route will be flat. More swimming on Wednesday and I am slowly rediscovering the art of front crawl. I hope that before long this will be dominating my sessions rather than breast stroke, as it taxes my heart far more effectively. I must be annoying to swim alongside as I splash like no man's business.
Thursday's 10k run was supposed to be a showdown with top athlete Dave Langer, but had to be rescheduled to this week. Instead, I embarked on a familiar run, to compare it to previous performances. It took a real effort to begin with given it was my first morning run in a while. I'll need to get used to this since the race itself will be a 10am start. Once I'd hit my stride, it was a familiar process and the time of day seemed barely relevant. I pushed myself hard in a bid to chase down my previous time of 49:15. I was delayed at times by idiotic pedestrians with the inability to step aside, as if they expect me to run right through them. Maybe next time I'll try to do just that. Anyway, despite these setbacks I came through in 49:45. Somewhat shy of my PB, but well within the treasured 50min barrier, so I was happy enough.
I feel I can't really express myself over 10k. My training has been geared towards endurance rather than speed and even though a sub 50min time is much better than I could dream of months ago, it's nothing that will raise eyebrows. On the other hand, once I've passed the 5-6 mile mark I am able to maintain a decent speed for some time; a feat I think most people would struggle to achieve without proper training. It was time to really put this to the test on Sunday; could I complete a 12 mile run whilst maintaining a decent speed throughout?
With the gym sessions to add to the mix, including an impressive workout on Sunday morning, I was confident enough to take on a longer run. On the other hand, my asthma (more on this another time) has been playing up in recent days and my left leg was in far from ideal condition. Still, with my usual 2 puffs of inhaler and leg strapping, I deemed it safe to give it a shot. Worse case scenario, I'd turn around a few miles in and still have had a decent run. For the first time in months, I took my inhaler with me just in case. Fortunately, neither the inhaler nor a premature exit were needed. My breathing was perfectly fine, although my right leg gave me some problems early on. My right leg. which has given me little to no problems until now. The pain was mild enough for me to carry on, but if it increased I'd have to stop short. It soon subsided however and hasn't returned in the 24 hours since, so for now I'll assume it was nothing more than a small bout of road fatigue. I'll be spending less time on the roads in the coming weeks, so am not too concerned about these expected small pains.
At around the 6 mile barrier, I decided to take on the whole route. This involved a 2 mile run up to St Anne's, my home for the first four years in Oxford, followed by another mile up to Summertown, to my 5th year accommodation. As I swept past these landmarks nostalgia crept in, but I soon remembered my current flat, also the endpoint of the route, is by far the best place I've lived in whilst at Oxford. So I legged it home. I sped up slightly in the last 2 miles, but knew I'd pay the price the next day. Still, the pains were now from tiredness; the best kind. I felt shattered after 12 miles, despite observing a steady pace for much of the run. I feel that in the time I have left to train and with the added motivation and adrenalin on the day, where I'll have little concern for short term injury, I'll be able to inject more pace. So a time just shy of 1hr 44min for 12 miles is pleasing. Not least because it was my first attempt at this distance and I completed it with very few breaks, but also because it puts me in prime position to hit the sub 2 hour mark. I think sub 1hr 50min is reasonable at this stage.
I spent much of today recovering from that epic run yesterday. I was far from limping, but slowly trudged towards my weekly supervision. Perhaps Monday morning isn't the best time to see my boss, given the exertions of the previous evening. Anyway, it was a wonderful feeling to have, knowing that my legs were tired but healthy after my longest run yet. I look forward to October 12th; the day after the race. Hopefully I'll be feeling even more victorious the.
With Ramadhan starting this week, there will be a shift in emphasis. I have 8 weeks until race day, but my training schedule only has 4 weeks remaining. Thus, I can afford to spend some time just maintainingg fitness levels and relieving my legs of continuous road action. I intend to run twice weekly for the next fortnight, but to incorporate an extra swim session per week as well as some indoor cycling. I hope to have a machine in the flat by the end of the week. It should be a welcome reduction to pace, but I'll no doubt be itching for those long runs soon enough.
I'll be meeting Dave for a 10k run on Wednesday. Hopefully I'll have recovered enough by then to offer a decent showing, in what will be my last road race in the light for the next month or so.
Thursday 13 August 2009
Ramadhan: obstacle or opportunity?
In little over a week, the blessed month of Ramadhan will be upon us. In recent years my fasting has been severely restricted by health problems, but this year I hope to fast the entire month. It will no doubt be a huge challenge, with the month rooted firmly in British summer, meaning daily periods of around 15-16 hours without food or water. The implications for my training regime seem dire at first inspection. Obviously, I'll be unable (unwilling, at least) to run during the fast, and with evenings occupied by (huge) meals and prayer, this leaves only the dark hours of the night to get those runs in. I'll have to get accustomed to running in dark, isolated streets, although I do have some experience with this already. And of course, it'll be tough to maintain the balance of my current diet, with meals coming in a short space of time. Not ideal.
On the other hand, Ramadhan is so much more about fasting. It's a time to rise above the usual standards; mentally, physically and spiritually. It's not uncommon for Muslims to feel a certain drive during this month, resulting in better performance in all aspects of life. For my own part, my finest days as a student were undoubtedly as an undergraduate and amongst my fondest memories were the intense late night study sessions during Ramadhan. Studying is hard at the best of times, more so when one has gone hours without food. But one can adapt and get the best of both worlds. I'll probably switch one run a week with an extra swimming session. I'm well ahead of schedule, deliberately so, because I was aware that I'd have to adapt in this way during Ramadhan.
The next month will be as much a job of maintaining current fitness levels than anything, but even this will require a monumental effort. It would be futile to deny the challenges Ramadhan will present to training. But should I really shy away from this? A brief look at history shows us that the Prophet (pbuh) and his Companions fought and trained for some of their greatest battles during Ramadhan. Fast forward to the present day and all round the world Muslims strive to fulfill their religious obligations, despite facing poverty, war and worse. In this context, it would seem pitiful to suggest I have it tough. Particularly as a student, where the flexibility in my schedule allows me to adjust accordingly. Will it be harder? Sure. But that just drives me on. None of this has been easy so far; I'm not going to back down now.
I hope and pray that I can find that strength and bring back to reality those glorious memories of Ramadhans of old where, for want of a better phrase, I'd basically kick ass.
On the other hand, Ramadhan is so much more about fasting. It's a time to rise above the usual standards; mentally, physically and spiritually. It's not uncommon for Muslims to feel a certain drive during this month, resulting in better performance in all aspects of life. For my own part, my finest days as a student were undoubtedly as an undergraduate and amongst my fondest memories were the intense late night study sessions during Ramadhan. Studying is hard at the best of times, more so when one has gone hours without food. But one can adapt and get the best of both worlds. I'll probably switch one run a week with an extra swimming session. I'm well ahead of schedule, deliberately so, because I was aware that I'd have to adapt in this way during Ramadhan.
The next month will be as much a job of maintaining current fitness levels than anything, but even this will require a monumental effort. It would be futile to deny the challenges Ramadhan will present to training. But should I really shy away from this? A brief look at history shows us that the Prophet (pbuh) and his Companions fought and trained for some of their greatest battles during Ramadhan. Fast forward to the present day and all round the world Muslims strive to fulfill their religious obligations, despite facing poverty, war and worse. In this context, it would seem pitiful to suggest I have it tough. Particularly as a student, where the flexibility in my schedule allows me to adjust accordingly. Will it be harder? Sure. But that just drives me on. None of this has been easy so far; I'm not going to back down now.
I hope and pray that I can find that strength and bring back to reality those glorious memories of Ramadhans of old where, for want of a better phrase, I'd basically kick ass.
Monday 10 August 2009
Weekly review (a finish to the sprint)
Very hectic last week, both in training and on the fundraising side. Firstly, in case I haven't advertised it enough already, please click here to find out about my cause...and please take a moment to donate! It took a while to set everything up, but the campaign is well under way now. Donations are already into the hundreds of pounds, but most of this is from family. Don't worry, I'll be pestering you soon enough.
Right then, what of training? I was spent after the 10 mile run the previous Sunday, so altered the weekly schedule slightly, taking swimming on Tuesday. I was feeling rather motivated, so took in a gym session in college in the evening. Same old really, quite gruelling with no obvious immediate payoff. I just trust something will be noticeable long term.
Back to the roads on Wednesday for some hill training. Never easy, but certainly needs to be done as the Birmingham route, though mostly flat, culminates with a steep incline. I'll be hoping for a strong finish and don't want to be flawed in the last mile. In my next hill session, maybe this week, I'll be extending the route to encompass an even steeper incline. Worse case scenario, I'll stop half way up, fall flat and enjoy the roll back down.
I live a 5-10 minute walk from Iffley sports ground. Therein lies a rich history. Not only has it been home to Islamic Society (ISOC) Football for 6 years, but it also contains the Roger Bannister running track. So called because it was on this track that the legend became the first man to break the 4 minute barrier for the mile. The track is a perfect setting for some interval training. Here, one runs a modest distance (400m, say) as quickly as possible, several times over, with 3-4 minutes rest in between each effort. I've tried intervals in the park, but felt I was confident enough to take to the track. Moreover, the track is free to use so I had no excuse. Perhaps not the best decision, as it exposed the biggest weakness in my game; sprinting. Months of training has paid off in so many ways, giving me endurance I never thought I'd be capable of. But sprinting remains a weakness. I was consistent, but consistently bad, with my times clustered around the 90 second mark. It's strange that my running time was around 12 minutes, yet it seemed like a much bigger effort than some of my 10k runs. Interval training is helpful in that it improves one's anaerobic threshold (much like fartlek training), but I have no real aspirations to sprint for large distances. Maybe the last half mile or so, but the focus remains on endurance, not speed. Also, I must look like an absolute tool when I sprint; I certainly feel like one, gasping for breath at every moment.
But I was after bigger fish and, despite minor injury concerns, elected for a 10 mile run on Sunday, at race pace. Having mapped out my run, I took to the streets, after stretching for a good 10-15 minutes. As race day approaches, my concerns over injury will no doubt grow. I am trying just about anything to ease the strain on my legs, like applying ice packs soon after my runs. I'm also putting in more time with the warm ups/downs, trying new stretches, but not overdoing it of course. Anyway, it was my third 10 mile run and easily my most comfortable. Also the most enjoyable; the route took me all around Oxford and particularly through the glittering city centre and up towards (the not so glittering) Summertown. I timed my splits every 2 miles so knew throughout that I was setting a decent pace. I was very consistent, slowing down only on the steeper parts, but completing each mile in around eight and a half minutes. I even managed a sprint finish, clocking up 7 minutes for the 10th mile and coming home in 1hr 24 mins, a 2 minute improvement on last week. I felt I could have ran another 3 miles if absolutely pushed, but elected to stick with the plan. At my current rate of progress, a 1hr 45min target may be realistic for the half marathon. We'll see.
Similar programme for the coming week, though I may well take on a 12 mile run on the weekend. In any case, I'll decide beforehand. I'm running 10k with David Langer (see previous post) on Thursday at 9am; my earliest run in ages. Can. Not. Wait.
Right then, what of training? I was spent after the 10 mile run the previous Sunday, so altered the weekly schedule slightly, taking swimming on Tuesday. I was feeling rather motivated, so took in a gym session in college in the evening. Same old really, quite gruelling with no obvious immediate payoff. I just trust something will be noticeable long term.
Back to the roads on Wednesday for some hill training. Never easy, but certainly needs to be done as the Birmingham route, though mostly flat, culminates with a steep incline. I'll be hoping for a strong finish and don't want to be flawed in the last mile. In my next hill session, maybe this week, I'll be extending the route to encompass an even steeper incline. Worse case scenario, I'll stop half way up, fall flat and enjoy the roll back down.
I live a 5-10 minute walk from Iffley sports ground. Therein lies a rich history. Not only has it been home to Islamic Society (ISOC) Football for 6 years, but it also contains the Roger Bannister running track. So called because it was on this track that the legend became the first man to break the 4 minute barrier for the mile. The track is a perfect setting for some interval training. Here, one runs a modest distance (400m, say) as quickly as possible, several times over, with 3-4 minutes rest in between each effort. I've tried intervals in the park, but felt I was confident enough to take to the track. Moreover, the track is free to use so I had no excuse. Perhaps not the best decision, as it exposed the biggest weakness in my game; sprinting. Months of training has paid off in so many ways, giving me endurance I never thought I'd be capable of. But sprinting remains a weakness. I was consistent, but consistently bad, with my times clustered around the 90 second mark. It's strange that my running time was around 12 minutes, yet it seemed like a much bigger effort than some of my 10k runs. Interval training is helpful in that it improves one's anaerobic threshold (much like fartlek training), but I have no real aspirations to sprint for large distances. Maybe the last half mile or so, but the focus remains on endurance, not speed. Also, I must look like an absolute tool when I sprint; I certainly feel like one, gasping for breath at every moment.
But I was after bigger fish and, despite minor injury concerns, elected for a 10 mile run on Sunday, at race pace. Having mapped out my run, I took to the streets, after stretching for a good 10-15 minutes. As race day approaches, my concerns over injury will no doubt grow. I am trying just about anything to ease the strain on my legs, like applying ice packs soon after my runs. I'm also putting in more time with the warm ups/downs, trying new stretches, but not overdoing it of course. Anyway, it was my third 10 mile run and easily my most comfortable. Also the most enjoyable; the route took me all around Oxford and particularly through the glittering city centre and up towards (the not so glittering) Summertown. I timed my splits every 2 miles so knew throughout that I was setting a decent pace. I was very consistent, slowing down only on the steeper parts, but completing each mile in around eight and a half minutes. I even managed a sprint finish, clocking up 7 minutes for the 10th mile and coming home in 1hr 24 mins, a 2 minute improvement on last week. I felt I could have ran another 3 miles if absolutely pushed, but elected to stick with the plan. At my current rate of progress, a 1hr 45min target may be realistic for the half marathon. We'll see.
Similar programme for the coming week, though I may well take on a 12 mile run on the weekend. In any case, I'll decide beforehand. I'm running 10k with David Langer (see previous post) on Thursday at 9am; my earliest run in ages. Can. Not. Wait.
Friday 7 August 2009
Mixing it with a pro
Moments after publicising my entry into my first half marathon (October 11, Birmingham) on Facebook, I received an intriguing post from David Langer, Maths graduate from St Anne's, Oxford, CEO of GroupSpaces, Table Tennis supremo (the only reason I have a winning Cuppers medal) and game show legend (Brainteaser, Countdown Krypton Factor). It's fair to say he has some skills (or is it skillz?). He casually announced he'd enter too. Whereas I mulled over it for ages after 3 months of training, he took all of 2 minutes (if that). That's the difference, I guess. Dave has completed various triathlons, made mincemeat of the gruelling Krypton Factor course and is now eyeing up his first marathon. So Birmingham should be a doddle.
Unsurprisingly, David's target is far more ambitious than my own; he's looking to break the elusive 90 minute barrier. My own goal is anything under 2 hours, so I doubt we'll be racing together for long on the day.
I take great pleasure from the isolation of running 10 miles on my own, getting lost in my own bizarre world as I take in the scenery. However, the idea of running with others is certainly appealing. After all, I'll be alongside 9000 fellow runners on race day so I'd better get used to it. Running with someone as athletically capable with as Dave should be approached with caution. There is a real chance I'll end up demoralised. Losing is never nice. Being walloped is even worse. Despite this, it'll be a wonderful opportunity to pick up tricks of the trade from a seasoned campaigner. I'm curious about his training regime, diet and simply want to know how he is able to compete triathlons with such ease. If even a fraction rubs off, it'll be worth it. Also, it's been far too long since I saw David, so this is a perfect opportunity to reignite our formidable partnership. We'll be doing a 10k run to start with and maybe longer runs after.
Thinking more long term, if I do take on a full marathon next year I'll be training a lot more intensely and the opportunity to run with others on a weekly basis may be crucial. I'm tempted to join a local running group; a fantastic way to meet like minded people. However, I'd much rather train with someone I already know and there may be some plausible candidates, Dave included. My buddy Ed has been taking on 10-15 kilometre runs in China this Summer and has expressed an interest in taking up serious running next year. He also presents the problem of being at a much higher level (in more ways than one; at 6 ft 8inches he's undoubtedly the tallest person in my life) and will no doubt surpass any level I have before long. I guess we'll discuss it some more when he gets back.
Unsurprisingly, David's target is far more ambitious than my own; he's looking to break the elusive 90 minute barrier. My own goal is anything under 2 hours, so I doubt we'll be racing together for long on the day.
I take great pleasure from the isolation of running 10 miles on my own, getting lost in my own bizarre world as I take in the scenery. However, the idea of running with others is certainly appealing. After all, I'll be alongside 9000 fellow runners on race day so I'd better get used to it. Running with someone as athletically capable with as Dave should be approached with caution. There is a real chance I'll end up demoralised. Losing is never nice. Being walloped is even worse. Despite this, it'll be a wonderful opportunity to pick up tricks of the trade from a seasoned campaigner. I'm curious about his training regime, diet and simply want to know how he is able to compete triathlons with such ease. If even a fraction rubs off, it'll be worth it. Also, it's been far too long since I saw David, so this is a perfect opportunity to reignite our formidable partnership. We'll be doing a 10k run to start with and maybe longer runs after.
Thinking more long term, if I do take on a full marathon next year I'll be training a lot more intensely and the opportunity to run with others on a weekly basis may be crucial. I'm tempted to join a local running group; a fantastic way to meet like minded people. However, I'd much rather train with someone I already know and there may be some plausible candidates, Dave included. My buddy Ed has been taking on 10-15 kilometre runs in China this Summer and has expressed an interest in taking up serious running next year. He also presents the problem of being at a much higher level (in more ways than one; at 6 ft 8inches he's undoubtedly the tallest person in my life) and will no doubt surpass any level I have before long. I guess we'll discuss it some more when he gets back.
Up and running
As of Tuesday 5th August, my first (hopefully of many) running fundraising venture is live. Having entered my first half marathon (October 11, Birmingham), I've set up a donation page on Justgiving , as well as a Facebook group. There are hundreds of worthy causes in need of funds right now; I've chosen one and hope you will support my efforts to raise money for the Swat Region of Pakistan. I'll no doubt say more on this in future posts, but for now please check out the links. Oh, and PLEASE donate!
Monday 3 August 2009
Taking the plunge
I promised myself that if I stayed fit and maintained my momentum come August, I'd sign up for a half marathon. Now that I've hit the 10 mile mark, this certainly seems a realistic short term goal. Today I signed up to the EDF Energy Birmingham Half Marathon. This will be held on the same day (October 11) and same track as the World Half Marathon Championships. It attracted around 9000 runners last year. Add in its close proximity to home and surely it's the perfect event for my debut. I'll be using the race to raise funds for charity. Hopefully this will all be set up by the end of this week. More details coming soon.
Weekly Review (a tale of two cities)
Last week began like any other, a relaxed Monday following the intense 10k I'd run the previous day. I did venture into the St Anne's weights room, which was like stepping back into the middle ages. A depressing 45 minute workout in grotesque conditions and an experience I won't be repeating in a hurry.
I did some hill training on Tuesday evening. I'm fortunate in that the streets behind my flat are generally quite uphill, with flat sections to ease the load. I always thought running back down would be easy enough, but it can be difficult to control one's pace when gravity is on your side. It's tempting to go at full pelt, but given how narrow the path is I'd probably end up on the road. My weekly swimming session produced no great surprise on Wednesday, although I increased my pace and managed to overtake someone. He was around 80 years old, but they all count.
As planned, I ditched the dreaming spires of Oxford for the humble dwellings of Coventry. Home. Where the heart is. And much better food. It was a relaxed few days and a wonderful opportunity to take in a change of scenery. On Thursday I embarked on a 6 mile run at fairly steady pace. I took the route up to my former school and back, with some digressions. Literally a jog down memory lane. I always thought I lived very far from school, but nowadays 2 miles doesn't seem so far. In the same vein, walking is a frustratingly slow process.
I took advantage of our cycling machine and did around 10k on Friday. This takes a monumental effort and reinforces how weak my legs are, despite months of training. I shall address this by incorporating more cycling sessions into my schedule. Strictly indoors though, I am a hazard on the roads.
I met my oldest friend for dinner on Saturday, Virendra (thankfully shortened to V). A former basketball prodigy, he is no stranger to the rigours of physical training. Indeed, V completed the Coventry half marathon in 2007 in a decent time of 1hr 48mins. What made this even more impressive was that he'd only done 6 weeks of training, none of which incorporated intervals, fartleks or any other sophisticated routines. I guess he was already quite fit and didn't require much more effort to reach the 13 mile mark. In stark contrast, I've had to ditch the last 24 years and start from scratch.
My aim for the half marathon is primarily to finish without having to walk any of it. After this, a time of below 2 hours seems realistic. Still, I remain as competitive as ever and would like to attack V's time, just to make myself feel that little bit better. One thing at a time though, and for now I had to focus on running 10 miles on Sunday. I took a similar route to Thursday, but then headed up towards the other side of Coventry. The route was mostly undulating, with the odd steep incline. I look forward to my longer runs and in particular, for the moment where everything seems under control. I always find the first few miles tough, but there usually comes a point where I feel I can go on all day. Of course, this feeling only lasts a few more miles, but gets me through the pre-determined distance. On Sunday, that moment came at around mile 5 and I just knew I'd ease to the 10 mile mark. Now it was just a matter of how fast. My speed throughout was fairly constant. The one other time I completed 10 miles, a fortnight previous, I stuttered in the last 2 miles, bringing the time well past the 90 minute mark. This time, I speeded up slightly in the latter miles and came home in 1hr 26mins. This suggests I am well on course for the 2 hour mark. With just over 2 months to go, it's very much in my own hands. But my greatest challenge lies ahead. More on this soon.
I returned to Oxford this morning, with my left leg giving me some trouble. I think I'll ease off and do some cross training tomorrow. Hopefully I'll be ready to take to the road again on Wednesday.
I have finally entered myself for a half marathon - see the next post.
I did some hill training on Tuesday evening. I'm fortunate in that the streets behind my flat are generally quite uphill, with flat sections to ease the load. I always thought running back down would be easy enough, but it can be difficult to control one's pace when gravity is on your side. It's tempting to go at full pelt, but given how narrow the path is I'd probably end up on the road. My weekly swimming session produced no great surprise on Wednesday, although I increased my pace and managed to overtake someone. He was around 80 years old, but they all count.
As planned, I ditched the dreaming spires of Oxford for the humble dwellings of Coventry. Home. Where the heart is. And much better food. It was a relaxed few days and a wonderful opportunity to take in a change of scenery. On Thursday I embarked on a 6 mile run at fairly steady pace. I took the route up to my former school and back, with some digressions. Literally a jog down memory lane. I always thought I lived very far from school, but nowadays 2 miles doesn't seem so far. In the same vein, walking is a frustratingly slow process.
I took advantage of our cycling machine and did around 10k on Friday. This takes a monumental effort and reinforces how weak my legs are, despite months of training. I shall address this by incorporating more cycling sessions into my schedule. Strictly indoors though, I am a hazard on the roads.
I met my oldest friend for dinner on Saturday, Virendra (thankfully shortened to V). A former basketball prodigy, he is no stranger to the rigours of physical training. Indeed, V completed the Coventry half marathon in 2007 in a decent time of 1hr 48mins. What made this even more impressive was that he'd only done 6 weeks of training, none of which incorporated intervals, fartleks or any other sophisticated routines. I guess he was already quite fit and didn't require much more effort to reach the 13 mile mark. In stark contrast, I've had to ditch the last 24 years and start from scratch.
My aim for the half marathon is primarily to finish without having to walk any of it. After this, a time of below 2 hours seems realistic. Still, I remain as competitive as ever and would like to attack V's time, just to make myself feel that little bit better. One thing at a time though, and for now I had to focus on running 10 miles on Sunday. I took a similar route to Thursday, but then headed up towards the other side of Coventry. The route was mostly undulating, with the odd steep incline. I look forward to my longer runs and in particular, for the moment where everything seems under control. I always find the first few miles tough, but there usually comes a point where I feel I can go on all day. Of course, this feeling only lasts a few more miles, but gets me through the pre-determined distance. On Sunday, that moment came at around mile 5 and I just knew I'd ease to the 10 mile mark. Now it was just a matter of how fast. My speed throughout was fairly constant. The one other time I completed 10 miles, a fortnight previous, I stuttered in the last 2 miles, bringing the time well past the 90 minute mark. This time, I speeded up slightly in the latter miles and came home in 1hr 26mins. This suggests I am well on course for the 2 hour mark. With just over 2 months to go, it's very much in my own hands. But my greatest challenge lies ahead. More on this soon.
I returned to Oxford this morning, with my left leg giving me some trouble. I think I'll ease off and do some cross training tomorrow. Hopefully I'll be ready to take to the road again on Wednesday.
I have finally entered myself for a half marathon - see the next post.
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