Week 15. Runs = 0. Turkey = 1.

The only run I did was chasing the Turkey down the road. The feathered creature managed to open the fridge door & slide out.  However I caught sight of "her" as she made it out of the front door. I gave chase and in the process reached hurricane speeds.... This was enough training for me for the week.

Merry Christmas 2010

Week 14 - Runs = 2 - Total = 20.81 (Miles)

Since my 8.5 mile on Sunday I did core strength training @ gym on Monday followed by a Tuesday run - 9.5 mile with a 18.5 lb rucksack on my back! Strangely I felt good and could have run more! Perhaps all my training is starting to pay back.

Ran 11.5 miles with marathon group today. I really pushed it and achieved an average pace of 8.47 minute per mile. This is the fastest I have ever run since I started training 13 weeks ago! I feel the run now!

My ex colleague, Struan, runs Marathons & sent me a energy drink recipe. I made it today. Here are his instructions... tastes good too....

Into a jug I add:

• low fat yoghurt (e.g. greek natural)
• chopped banana
• chopped strawberries
• blueberries
• sunflower seeds
• honey

plus sometimes, chopped avocado, pine nuts and poppy seeds.

Then blend altogether. Orange juice can also be added to thin the resulting mixture.

Other things to consider are dates. I'd started taking a handful of them with me on the run as they're a great source of glucose.

The only thing missing are the strawberries. 

Week 13 - Runs = 2 - Total = 13.45 (Miles)

Run 1 - Ran home from work with a couple or so loops at a park on the way.
Run 2 - Ran with the Marathon Training group. I should have run a longer distance as there was an option to do so but as the instructions were a bit vague I turned back. So as I ran a relatively short one (8+ miles) I "upped" the pace (9 min miles) and finished ahead.

It was a beautiful morning & as usual the Brighton Marathon "ambassadors" did a great job. Met Sara who organises these runs too.

Was talking to Peter who I was running with for a short time. He told me how he changed his lifestyle of drinking & started taking up running. He used to drink almost a bottle of Whiskey  a day but now he hardly drinks. So great to hear such stories. I am inspired.

Did a lot of Gym work to increase core strength & stability.

Todays run along the beach... lovely.

Week 12 - Runs = 1 - Total = 13.49 (Miles)

Got up this morning and was amazed to see that most of the snow had melted overnight. Did my usual half marathon on the hills. Man, it was like running on a bed of "slush puppies" (drink). At one stage I could not feel my toes!

Fell down twice but thankfully no injuries.

More core strength Gym work this week with a spinning class as well.

Just after the run!

Week 11 - Runs = 2 - Total = 14.08 (Miles)

I joined up with the Brighton Marathon training run organised by the Brighton Marathon group. A great dedicated group of folk.

We started at Sussex uni and ran a hilly off road route 9.3 mile . It was the type of running I am used to. Ran mostly with Sarah & Kim (from Church) and it was a beautiful Sunday morning & the views were breathtaking.

Had the first spots of snow this morning too!

I ran back home from work on Friday (4.75 miles). I had a heavy rucksack on my back but this did not bother me much.

Compared to my 17 mile run last Saturday this was a breeze ;)

Week 10 - Runs = 1 - Total = 16.8 (Miles) 27KM

Actually its 2 runs but I forgot to take my Garmin when I ran to the Gym from work. This was 2.66 miles (my iphone recorded it for me!).

I concentrated on core strength exercise at the GYM and also did a Spin lesson plus a swim. Ran home from work one day too!

Today I ran along the Adur river - my longest run so far. I ran for 3 hours (like last week) but did more miles as the route was not hilly. However is was very muddy and I had to run carefully as it was very slippery.

Before the run I met this guy who said he was 80 & a past marathon runner. He looked about 60!!

Diet

Thought I should look into diet as I am convinced that this plays an important role in training for a Marathon. Here is what I found....

Regular snacking:
Research shows that eating little and often throughout the day is a sure way to avoid low blood sugar levels and tiredness by the time you get home for your run.
Eat high-carbohydrate low fat snacks (Dry breakfast cereal, plain popcorn, bagels, low-fat crispbreads, bananas and other fruit). These are the best fuel. Avoid: high-fat snacks (crisps and chocolate).

Main Meals:
Proper meals are where carbo-loading really counts. Pasta is best but rice, baked potatoes, lentils, muesli and even baked beans are excellent high-carbohydrate foods. Also need protein, minerals, fibre and energy

Water water:
Water is the body’s most important nutrient (50-60% of bodyweight). Drink throughout the day, with a pint of water (or a sports drink) an hour before you run, and half a pint for every 30 minutes of running. On days when you run you should aim to consume five litres during the day, twice as much as is necessary on rest days.

Carbo-load for recovery
Immediately after a hard run refuel your body with high-carbohydrate food or drink. The first four hours after strenuous exercise is a crucial time for taking on new glycogen to replace whats lost. Stock up every 15 minutes or so because this maintains higher blood glucose and insulin concentrations, which in turn makes greater absorption into the muscles possible. Recent research suggests that including around 25 per cent protein in your recovery food will optimise the recovery of your muscles.

Week 9 - Runs = 1 - Total = 15.1 (Miles)

I noticed that my body was getting tired and I also started to have a pain on my right knee... I knew that my training was not "technically" correct. So I joined a gym and put together a training plan that included the following.
- Core strength exercises
- Interval training
- Swimming & Cycling

I needed to keep my muscles in "balance" and avoid any repetitive strain injury.

Today I ran my longest run... 15 miles. It took me 3hours! The last time I did this was in March 2008 but that was running on a flat route. I ran it in 2h 27 min. Today's run included over 12 hills! What a difference age & hills make!!!

I had to sleep for 2 hours to give my body a rest!

Homemade Sports Drink

As you run, two things happen:
(1) you lose water as your body uses it to cool down and 
(2) you use muscle carbohydrate reserves to fuel your movement.

You need energy drinks if you train hard or long on a regular basis. Water alone is far less effective at rehydrating than an energy drink containing electrolytes (body salts). 

Homemade Sports Drink Recipe #1

• 10 tbs. sugar (5/8 cups or 120 grams)
• .75 tsp Sea salt (4.2 grams) or Morton’s lite
• 1 package of unsweetened Koolade mix for flavor
• Water to make 2 liters

The recipe will give a total of 124 grams of solute which in 2 liters water gives a total of 6.2% concentration. For an 8 oz serving this gives:

• 14.2 grams carbohydrate (6%)
• 53 calories
• 103 mg Sodium
• 121 mg Potassium

If you wanted to reduce the potassium, another option would be to use 1/2 tsp. each of regular sea salt and the Morton Lite Salt. This would change it to:

• 104mg sodium
• 40mg potassium

Homemade Sports Drink Recipe #2
If you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt, here is another option.

• 1/2 cup orange juice
• 9 tbs. Sugar
• 3/8 tsp Salt
• Water to 2 liters

By Dr. Lorraine Williams

Week 8 - Runs = 3 - Total = 24.6 (Miles)

Good total this week. The first run on Monday was strange as I could not even see where I was running. I ran home from work on Wednesday but was surprised how quickly I got home so did some runs in the park on the way.

Did a big one today. I seem to have done it slightly quicker so pleased with this. Very tired now so might have a quick kip.

Week 7 - Runs = 1 - Total = 6.51 (Miles)

Did not do my "big" Saturday run this week as I was in London visiting friends. So ran on a Thursday. It was so dark that I could not at times see where I was running and it included some running on pavement too.. Yuk!

Week 6 - Runs = 1 - Total = 13.53 (Miles)

Started a new job this week so only one Saturday run. Ran the same half marathon hilly route for the third consecrative week!. Did not feel good felt as though I was dragging my body along.... old age?

No improvement in times!

I was on top of a very high hill to be greeted by thunder, lightening & hail! Thank God it was only for a few minutes.

A nice 10 minute soak in ice cold water to heal muscle soreness. I do this after every long run and I very rarely suffer sore muscles after the run. Try it!

Oh by the way today was my birthday! Not bad for a 50+ year old eh?

Week 5 - Runs = 1 - Total = 13.52 (Miles)

Only one run this week due to injury (see Week 4 post).
I ran the same half marathon route again. Its funny how the times compare!

Week 4 - Runs = 2 - Total = 19.37 Miles

I ran a long one on Saturday... 13.4 miles over the hills. It was very misty I could not see beyond 10 meters!

I picked up a strange injury... blood under my toenail. As it was getting worse I saw a doctor on Monday who told me that the toe was under trauma due to the long run!!!! New one for me! I am now on antibiotics.
Also ran the usual 5.5 mile run on wednesday with the running club.

After my 13.5 mile run. Knackered!

Week 3 - Runs = 2 - Total = 15.42 Miles

Usual running club run on Wednesday (Hill session) and then a BIG one on Saturday. I ran for 2 hours totaling exactly 11 miles.

Week 2 - Runs = 2 - Total = 13.38 Miles

 Ran 5+ miles on Wednesday with the running club @ work. Also ran 8 miles on Saturday (alone this time). Its my hilly route so suffered for 1:30 minutes! Slowly getting back to running again!

Week 1 - Runs = 1 - Total = 3 Miles

Just 1 run this week
Kenny helped me start my schedule early saturday morning I went out with Kenny (on his bike)  and ran 3 miles. Knackered!

How it all started

The team!

The runners

Last April Chitrani, Aaron & I volunteered to marshall the Brighton Marathon. Being a runner myself it was hard for me to watch thousands of people standing on the start line. I decided that I will run the next Marathon. The plan was to start practising in September, after our holiday in Sri Lanka.

Well it was the 13th of September when I finally started!