Thursday, 20 January 2011

Marathon tunes


"Other people may not have high expectations of me, but I have high expectations for myself." 
Shannon Miller

I've put together a playlist of my favourite running songs so far. If you have Spotify, you can have a listen here. If not, here's a list of the tracks:


The Beep Beep Song / Simone White
Gimme Some Lovin' / The Spencer Davis Group
Many of Horror / Biffy Clyro
Counterpoint / Delphic
Back in Black / AC/DC
Queen Bitch / David Bowie
The Orange Theme / Cygnus X
It's a Hit / We are Scientists
Spitfire / Prodigy
Hysteria / Muse
Enter Sandman / Metallica
Last Resort / Papa Roach
Full Throttle / Prodigy
Joker and the Thief / Wolfmother
Waters of Nazareth / Justice
Traffic / Tiesto
Eye of the Tiger / Survivor
Holding out for a Hero / Bonnie Tyler


What do you think? Anything you'd add or remove? Can't beat a cheeky bit of Bonnie Tyler at the end :) I always think of Short Circuit when that comes on...


I also love John 00 Fleming's podcast - Global Trance Grooves. These are 2hr mixes of absolutely banging trance and progressive trance from around the world, with a 1hr guest mix most of the time. For anyone who likes seriously good dance music, I can highly recommend it. Old Mr. J00F has kept me running through many a tough run.


Training is going great at the moment - long runs are up to 16 miles now, and I reckon I'm well on track for my target time of 3:30. 


This weekend I have to fly out to Malta with work, and I'm going to miss my wife and son like crazy. I'm hoping to keep occupied with a few treadmill runs in the hotel, or maybe even a quick jog around the island.


Let me know what needs to be added to the playlist, and I'll consider putting it on!

Tuesday, 18 January 2011

Snow Run


"Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success." 
Juha "the Cruel" Väätäinen

I wanted to share my experience of a winter run, which I undertook in the middle of a very heavy downpour of snow on a Saturday during December. You can view the route here. It was slow going, and exhausting. Towards the end it was the biggest test of resolve I have experienced so far. I hope it gives an idea of the ups and downs I'm experiencing, and what it feels like on those long, lonely runs:

I'm about to run 13.5 miles through a blizzard. Leaving the house, I'm feeling taut with excitement and apprehension for the journey ahead. My legs seem to have electrified currents of nervy adrenaline shooting up and down them.

The thoughts which go through my head are: do I really want to do this? It's freezing. I can do this. I hope I don't get injured. Eventually, I abandon myself to just do it, let go of those worries and excuses (aka stop whining), and set off.


I warm gently into the run, pass crawling cars and dash into free, open fields. My legs move methodically and cautiously. The whole country has been wrapped up for Christmas in a thick white coat, and it's not coming off any time soon. One minute I'm running on good, solid ground, the next I've clumsily dunked my foot in a hidden puddle of ice. The snow has blanched the bare ground, disorienting and overwhelming my senses. Swarms of snowflakes fly to the back of my throat, choking each breath and stinging my lungs.


I waver: this is worse than I expected - is it sensible? Possibly not, but 26.2 miles in April require a steely resolve, so no more questions. I've climbed a steep hill already, and drift into deep, white woods. The empty peal of silence rings in my ears, broken only by the crisp pat of feet landing gently below. 


Legs take the strain of a long climb. I've found rhythm and cadence now, which carries me up and on. The cluttered thoughts of daily life are slowly settling downShelter and warmth are long gone. Fortunately, I'm well warmed in my winter kit, keenly steaming along. Snow hangs on branches like an invading flock of plump white caterpillars. Trees and bushes are smothered in the pasty parasite. 

6 miles in, another section of road punctuates the route. I plod, head bent in gritty determination, unable to look up for fear of icy eyelashes. Even cars are humbled by the conditions - hushed engines carrying them chastely along. I can feel the surprised stares from passing passengers. A window opens, and the driver breaks the silence with an encouraging shout of: "Go, Rocky, Go!". I laugh to myself and then oblige with a series of quick jabs and uppercuts to show my appreciation. I'm buoyed by the hilarity, and run chuckling on. Naturally, my pace quickens as soon as other people are in sight... the fast-fading speed of the showoff! A few miles later, I'm glad I didn't fall over. That would have made his day.


8 miles in, I've reached the Thames now; cold grey water oozing through the snowy ground. Bumps and divots are hidden in the snow, and my ankles take the strain as I stumble blindly through a field. One slip and I'll be hobbling home for hours. I've made it safely to the bridge: about halfway. I cram several bright red and orange jelly beans down my gullet, little sugar bombs, and chew them greedily. I half-gasp, half-eat, desperately and dizzily meandering along.


My route map has become  a sopping, sludgy flannel, and is now useless. Everywhere is uniform white. By miraculous fortune, I find the path I need. Realisation of how far I've travelled helps me pick each step up and bounce merrily on. The sugar helps, too. 

The relentless weight of effort is taking it's toll. Clothes are soaked and heavy - patches cling uncomfortably and chill the skin. Knees are rusty hinges, creaking and fused. Each step registers aching fatigue. This is hard - it would be so much easier it is to stop moving. Anything to distract the mind is welcome now - anything which passes painful time and brings me closer to home. The thought of giving in and walking hovers enticingly, a half-formed idea which I can't afford to acknowledge. 


3 miles left, I check the time - I'm late. I'm cold. My legs appear to be made of concrete. The next 5 minutes are an age of tiresome, persistent effort, one foot placed weakly in front of the next. I clamber my way up grudgingly, and reach the final hill. At last! My breathing is easy, since my body's too tired to exert itself. A last downhill, trotting cautiously down. I'm too tired to whoop, but with warmth, comfort and hot chocolate minutes away, a weary smile returns.


Run done. I know I'll remember this. All the worry and hesitation is gone, replaced by happy achievement.


Hot chocolate, boiling bath and a cosy fire will have me thawed out in minutes! Bliss!

Thursday, 6 January 2011

The bitter taste of injury

"If you're going through hell, keep going."  Winston Churchill


Injury has to the most frustrating and motivation-draining challenge I've encountered so far. Having been out of training for 3 weeks with 2 separately sprained ankles, how can I find the positives and deal with the blow to my best laid plans?


The sinking feeling I got from free-falling headfirst down a muddy, leaf-laden, stony path was bad enough. The humiliating hobble home, past clusters of curiously amused golfers, was chastening. But the waiting, and the lack of control, that's the real killer. 


I had managed 2 miles of the 10 1/2 mile run I was planning that Saturday, when a devious tree root sprung up, flung my ankle aside, and sent the ground hurtling towards my face. I've twisted ankles before, but this really hurt. I spent a good 5 minutes groaning away (à la Peter Griffin from Family Guy), grabbing my ankle, wondering when my Mum was going to turn up and make it all better. Realising eventually that I'm 32-year-old man and should be able to handle this on my own, I picked myself up and made a hopeful effort to continue the run. No chance. I got about 500 metres up a hill before I realised I was defeated, and started heading home. 


That's the worst part of getting injured - the sense of defeat. You can get as motivated and as mentally ready for a run as you like, but if you're physically unable, unlucky!


For the last 3 weeks, runs have been few and far between, I've been frustrated, I've injured myself twice in a row, my fitness levels are all over the place. So, even if I can make it out for a run, it's suddenly a lot harder to put in those miles, because I'm out of shape. 


Woe. Is. Me. I'm determined to find some positives in there.


My runs are few and far between. I slope around like a caged animal, with all this unused energy and nowhere to put it. I also find those cakes and beers a lot easier to come by when I'm not exercising, so it's a double-whammy. So, as soon as I'm feeling better, I must appreciate those runs when I get the chance. I can enjoy the time off and put all that energy into coaxing smiles from my son.


I've been frustrated. Even when I get all geed up and ready to train, I know that I shouldn't because I'm not physically able. This should be a reminder of me how keen I am to train. When the time comes and I'm all better, I should be grateful for the opportunity to run and enjoy every second.


Double-injury. Twice in a bloody row. Both times on tree roots, both times going down hill, both times painful. Second time around, I gawped at my ankle in disbelief and groaned 'NOOO' several times into the empty woods. It was very dramatic. I crashed to my knees, like Willem Dafoe in Platoon. Why God, Why? There's an easy lesson to learn here, isn't there? Watch where you're treading, you nana.


Those fluctuating fitness levels? Well, not running for 3 weeks has done a rather good job of highlighting the effects my diet would have if I wasn't running. I think there might be some room for improvement there. So, as I work my way back into training, perhaps I can swap a few cakes and beers for peas and orange juice.


My ankles do seem to be healing, and in the last few days I've made it out for a few runs in the semi-frozen countryside. The sense of relief is huge - I take this marathon very seriously and don't want training to slip - must make it round!


There has been one huge positive of late, which was the receipt of my marathon starter pack - a cover letter and copy of the booklet which every marathon runner receives. This was a real morale booster and has got me very excited thinking about the big day. I've already indulged in a little bit of daydreaming about how it will feel - picturing the crowds, hearing their support and imagining the community spirit which I'll enjoy on the day itself.


It's great to have a reminder to think of the long term - that final, fantastic achievement I'm aiming for.


So - take the positives, learn from the negatives, repeat as desired. And, tree roots are evil. Be vigilant.