Then, Now, Tomorrow

End of the year (almost) so its time to say Merry Christmas, a Happy New Year to one and all and lets hope that 2011 is bigger and better than 2010 - not that 2010 was a bad year anyway!

2010 had its fair share of ups and downs on the running front, in more ways that one. After starting the year with the Country to Capital 45 mile Ultra I suffered a leg injury in the Thames Trot, that continued to cause issues for the next few races, and after many months of training I went to the Grand Union Canal Race in not the best frame of mind - needing a break - which I duly got, whether I liked it or not!!!

2010 saw me break into Triathlon (one to be precise), but started a spark and is something I hope to build on for 2011 (amongst other things). There are other familiar races planned, a re-visit to the GUCR and London Marathon, for the Rainbow Trust Children's Charity, and hopefully other new events including the Baxter's Loch Ness Marathon (for reasons which will become apparent).

I have to thank my sponsors for their support over 2010, namely Buff (I'm on their sponsored page), Compressport, Polaroid and Fitness Footwear, all who have supplied me with running bits, and all who have kept me going, through rain and shine (and plenty of snow too). Without them this last year would have been a whole lot tougher!

Last, but certainly not least of all, my best wishes go to Alex Flynn after a momentous year for him (see http://www.alexflynn.co.uk/ for all the details), running in not only the Grand Union Canal Race (reaching 119 miles), also doing the Europe 135 Ultra, Marathon Des Sables, London Triathlon (despite having a deep-set fear of water), Country to Capital and other races along the way, and pushing his body and commitment to raising £1M for Cure Parkinson's Trust to the max - deepest respect to the guy and I know 2011 is expected to be even bigger and better for him and the 10 Million Metre Campaign - Keep Moving Mate!!!

Update in a few weeks on a number of things in the pipeline, and how training is going, despite the um… festive traditions and here's to a good year of racing for all!!

CHEERS!!

Rich

Best Running Reads???

Just a brief word, in response to a request i received after my last blog!

I was contacted earlier this week by Larry Dignan, who works for Onlinecollegecourses.com, who have just published a list of what they describe as "40 Exhilarating Reads for Runners", which can be found here, and he asked me, due to the nature of our shared interest, if i could post this list and ask for your comments and what your favourite running books are??

As you will see from the list there is a good selection of running guides, novels, Biographies and different running cultures around the world. One of my favourites is listed (Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen), although the list was sadly missing the excellent "Just a Little Run Around the World: 5 Years, 3 Packs of Wolves and 53 Pairs of Shoes", by Rosie Swale-Pope!

Have a look at the list and drop me some feedback, and i will pass all your comments (keep it clean!!!) back to Larry

I thank you for reading this and please don't forget to sponsor me as i run for Rainbow Trust Children's Charity next year - http://uk.virginmoneygiving.com/Rich-Merry!!!

Let it snow!!!

Not a great deal of news for this update. Last week saw first snow of this winter in the UK, so a run to work and home last Friday was a must, and the pleasure of running along empty country lanes at 6am with the temperature at -5c (cold for UK) was immense (sad person that I am). Plenty of wild animal tacks around, some being very large too, along side my elephantine footprints!!!. The run was made more enjoyable with having a Buffwear Polar Buff on and the ever present R2's from Compressport - thanks to both companies for their support.

Additionally, following a call out of the blue from Atheer at Wildfire Word of Mouth, who had been reading my blog (i KNEW someone was) Adidas sent me a pair of Swoop 2's to try out and report back on, and I have to say that the grip and feel of the shoes in the snow was immense (I wonder if I can get car tyres with the same tread???). The "radioactive" colouring may not suit everyone, but the ride and comfort certainly will, and I can see myself putting in many miles across the trails over the winter period.














Talking of trail running - I am returning to the Colchester Harriers fold and will be running in my first X-country race in 5 years on Sunday week at Halstead, and will be heading out in the Swoop 2's, as spikes wont be suitable for the whole race - will be a true test of my fitness and stamina (5.5 mile course), and will be good to get back to training and running with others ahead of next years big races. One of the Harriers runners (Sean Ketteridge) is also running the Grand Union Canal Race, so hopefully I can meet up with him and get some training done (if he can slow down enough). I intend to race the GUCR un-supported next year, so need to spend long days out running alone, providing I can find the time to get the mileage in.

In my last ramble I said that triathlons were off next year, but I have been offered a possible place at the Harwich Olympic distance Triathlon in July, so (with my planning hat on) I have looked at a swimming training schedule and will use the recovery time after the GUCR to swim and cycle, rather than run and train that way - active recovery!!!

Enough ramblings for now!!

Don’t forget I can be sponsored for both the 2011 London Marathon and the GUCR at http://uk.virginmoneygiving.com/Rich-Merry, monies to go to the Rainbow Trust Children's Charity and Cure Parkinson's Trust!!

Stay warm, stay safe, stay seen!!!

Compressport Impress again!!

A headline that has been adapted, due to the arrival of 2 new products from Compressport. The Full Socks  and Full Leg compression clothing from Compressport, isn't just up with the best, it has to be one of the best!

The first time I used these was on Monday last week after a few weeks lay off from running and I did a 7 mile run to work and then the same home again that evening. The energy I still had in my legs was staggering, due to the support, and even though I was flagging towards the end, my legs felt like they could carry on for hours!!

 

The feeling once they are on is instant graduated pressure, rather than complete "squeeze it all together" pressure of other products. The Full Leg offers the combined benefits of the R2 and Quad products from Compressport by reducing the build up of lactic acid in the muscles and helping blood flow, and thus getting more oxygen to the muscles, helping them to not only work hard, but recover quicker (also ideal to wear after exercise to help aid recovery). They are ideal for those hard evening runs, worn under running legging and with the very cold mornings adds extra warmth, without over heating to the whole leg.

The Full socks are without question the best I have ever used. Again the pressure supports the calf, and reduces muscle vibration, which in turn reduces the energy used and keeps the calves feeling fresh and full of go!! Funky little 3D.Dots on the soles are there to keep the feet cool, by allowing air in and the arch support is compressed enough to help the blood flow to keep the calves working, without feeling restrictive.

These items are now a permanent fixture in my kit bag, and when Compressport extend their range into clothing for the upper body next year, you can guarantee that those products will be just as good and push the other compression companies into second place.

Cant wait for my next training session later today!!

On The Road Again

Well its been a while since I updated my blog as the 2 months since the 7Oaks triathlon have been mixed and quite difficult. Work has been busy, busy, busy culminating in a visit from the Queen (all good, but energy sapping), and hours at work have changed, causing a change of routine and restrictions on running. Add to that a bit of illness and I have decided not to do the Salomon Turbo X on November 21st, and concentrate on base-building for the next 6 weeks before I start training for the London Marathon (Running for Rainbow Trust Childrens Charity)


My goals for next year have also changed, mainly due to the work hours changing for both my wife and myself, which means that family time is premium and therefore swimming has taken a hit, so no triathlons next year (nuts!!). However I intend to cycle to work once a week, adding a X-training element to my training, and allowing me to do Duathlons next year (first one is Dunmow on March 6th), but it looks like a 3 day running week, so I will be using the Furman Institute of Running and Scientific Training (FIRST) marathon training program. This training program has produced good results with runners doing three key workouts in any order throughout the week (Interval session, Tempo run and LSD run), leaving at least one day between the key workouts and either cross-train or complete easy runs on other days of the week - sounds perfect!!

After the London Marathon training will be ramped up, as I have just gained a place in the Grand Union Canal Race in May 2011. This is the race that I had problems in this year (blood-diversion caused issues at 70 miles forcing me to retire), but my approach to training and to the race will be different this time and food intake will be better, as last time I felt I wasn’t burning enough off and didn’t replace as I should have - stupid!! Training plans have been drawn up, to accommodate the extra training (days off work, early starts etc) after the marathon, and in fact the marathon itself will almost be a training run, with 33,000 team-mates!!

Other races next year are currently planned as follows, but subject to change as sees fit!

Gt Bentley ½ Marathon - Feb
Dunmow Duathlon - March
Halstead Marathon - May (GUCR Training run)
Grimsthorpe 70 Mile Ultra - Aug
Shotley 55 Mile Challenge - Sept

I am hoping to add a new post next week, as I am expecting some new CompresSport goodies, and will be getting out and reviewing them for all to benefit. If they are as good as previous items (R2's & Quad's) then I'm in for a treat!!

Until then
Be safe - be seen

Rainbow Trust - Virgin London Marathon

Recently i had it confirmed that i had been accepted into next years Virgin London Marathon, after 5 years of being rejected via the ballot system.

As is usual for this event and the publicity surrounding such a large occasion, fundraising for charity becomes a must, and although i am currently in the middle of raising money for Cure Parkinson's Trust, i consider the London Marathon to be something very special in the running calender and therefore want to us this as a chance to involve another charity!

As my wife was hoping to get in and failed via the ballot, she wanted it to be a children's charity, and once the magazine arrived we immediately set our minds on the Rainbow Trust Children's Charity!

But why choose them?? Having a daughter of our own is a precious thing, and the thought of her being seriously ill, possibly terminally ill, is something we dare not think about, however others aren't so fortunate, and we want to do what we can to make life a bit easier for them in their time of need (please don't think i am being condescending with that statement)

Rainbow Trust Children's Charity provides emotional and practical support to families who have a child with a life threatening or terminal illness. Rainbow Trust's Family Support Workers join the family in their own home and are there to provide practical support.

Rainbow relies almost entirely on voluntary donations and through the generosity of their supporters they are able to help around 1,000 families a year.

Please help me to help them by donating what you can via one of the below "giving sites"

http://www.justgiving.com/rich-merry
or
http://uk.virginmoneygiving.com/Rich-Merry

Thank you for your support
Rich

Run 10k - a Wander in the Park

3rd October 2010

Last Sunday i went for a rather nice amble through Hylands Park on the outskirts of Chelmsford, although when i say nice my wife would not be one to agree.

This was the Cancer Research "Race for Life" 10k, one of their races that include men, rather than the 5k, which are women only. Mandy had already done the 5k earlier in the year and this was her attempt to go longer, however after a week of feeling rough and low on energy she wasn't expecting to fly around the course. So at 11am Mandy and myself lined up for the race, towards the back of the 1500 strong field, mostly clad in light blue t-shirts, although there was a smattering of Bobby Moore Trust red ones to boot!

As this was her first 10k race i decided that i want to keep her company and do the course with her, and we set off at her pace, with me encouraging her to stay clam and "tick over", rather than go out fast!

The route itself wound snake-like round the estate twice, and was all off-road, which caused her immense problems. Only having run on roads and paths and not having any trail shoes, she was slipping and sliding everywhere, as the ground was sodden and had been churned up by the runners in front. I was fine in my Hi-Tec V-Lite Infinity shoes, but it was a real struggle her her.

This combined with the undulating terrain, lack of energy, strong cross winds and missed training made it a real slog, but she didn't complain (too much), and gritted her teeth and duly finished with a final flourish, crossing the line together and feeling very happy that she had finished.

Once warm, with a medal around her neck she has vowed to do more, once she gets some decent footwear, and next time has promised to out-sprint me at the finish, which could cause a domestic problem if i over-take her.

My next race is the Turbo X, on November 21st, which she has gracefully declined to take part in (i cant use her exact words, without this site being suspended!!!), so plenty of relaxed training for a few weeks, the after that race i have the Virgin London Marathon in April, having been accepted (after 5 years of rejections) - so this time i am aiming for a PB.

Til next time - stay safe!!

Sevenoaks Triathlon - Kent - 19th Sept

Was I ready?? - Sort of!!

Did I finish?? - You bet!!!

After the events of last Sunday I wasn’t certain if I would make the start of this race, but after a light swim and cycle mid-week and a 2m run on Saturday I felt I was ready, even though the calves were still a bit sore and so at 4:30am (again) i dragged myself out of bed, stuck my bike on the back of the car and I was off again for a 7:35 start in the Sevenoaks Leisure centre.

Once i had arrived and parked i made my way to registration, where i collected a huge goodie bag (more about that later), was marked up with my race number and fixed numbers to all the parts of my body and kit that I had to and then racked my bike in the appropriate slot.

This was a sprint Tri (actually my first ever Tri) consisting of 400m pool swim, 25k bike ride and 8k run, and although nervous as hell, I was now ready for this.

Swim - I have never been a very good swimmer and have never learnt to freestyle properly, so i opted for the Breaststroke, which, in recent months of training has improved, so at 7:35am, with 16 lengths of the pool ahead, surrounded by other swimmers (this will be fun I thought (!?!?)). I set off in my lane with 3 others, and after thrashing up and down for 9 mins, was able to drag myself out of the pool and head off to the first transition to bike. When i say 9mins, that was the clock on the wall time, officially it was 10:19, but that included the run to the transition, so 50  metres away across a stony car-park!

Transition 1 - On with the helmet, followed by socks, bike shoes and sunglasses. I healthy swig of Lucozade sport and i was off to the mount zone and away (2min 29secs - happy with that!!)

Bike leg - From the below chart you can see that it wasn't the flattest of courses, and with climbs almost straight away i decided to take the first few miles easy, to get my orientation and save something for 14-15km in, and boy was i glad i did.

The hair-raising, cheek-clenching descent from 4-5km saw me covering my brakes, and still hitting 30mph, and with a severe wobble halfway down had me wondering if my life insurance was up-to-date!! The rest of the course was less dramatic on a downwards theme, and at 14km more of a snails view of life as i slowly climbed Stone Hill (and we are talking 5mph here).

This was followed by a a very technical section of hair-pin bends and short, sharp climbs and drops, and finally a the short climb into the town and back to transition!!! Total time for the ride - 55min 16sec, which considering i was aiming for 1 hour, was very pleasing.

Transition 2 - Off with the bike shoes, and gloves, on with my running shoes, grab a banana and off into the run (1min 24sec)

Run Leg - Feeling totally drained, despite spinning my legs for the last 100m of the ride, i headed off into the the beautiful Knoal Park, for 5 miles of severe undulations, stunning scenery (including deer charging across only yards in front of me), and a final killer climb, sapping every last bit of energy, and making me realise that i need to concentrate more on doing "bricks" in training and not relying so much on my standard running training! - These 5 miles took me 42:50, compared to a PB of 31:15 (but that was flat!!!).

Tired, but elated i crashed over the finish line, to receive a massive goodie bag, filled with a great Buff (aren't they all great though???), For Goodness Shakes, Triathlon Plus magazine, Gatorade, Powerbars and more,and received my all important finishers medal!!

So my overall final time was 1hr 52min 20sec

Swim - 10:19
T1 - 02:29
Bike - 55:16
T2 - 01:24
Run - 42:50

Final position 188 from 388

My overall impression of the race - I can see why it was voted 220 Magazine Race of the year 2009, as the whole thing was slick and very well organised. The marshalls were superb, as was the goodie bag, and the course very challenging. This race and experience has prompted me to join a club (Born 2 Tri) again and get more advice and support and more structure to my training, so that next year I can do more Triathlons and hopefully stay fitter and injury free, with the hopes that i may even do an Ironman!!

Kit List

Fitness Footwear - Saucony Pro Grid Hurricane

Orca - Core Tri Pant & Core Tri Tank

Polaroid - Mercury Sunglasses

Next up - Race for Life 10k at Chelmsford with my beloved, doing her first 10k (and panicking about whether she will be picked in the London Marathon Ballot - sorry dear!!!)

DNF in the city park!!

London Duathlon Ultra - 12th Sept - Richmond Park.

Was I ready?? - Yes I was!!

Did I finish?? - No I didn’t!!

The day started smoothly enough (at 4:30am) and after a 90 min drive to the competitors car-park I made my way through the misty surrounds of the park to register and collect my race numbers. Once through and with numbers affixed to the relevant parts of my bike I wandered over to the transition area to rack my bike and lay out bike shoes, helmet and Buff cycle gloves for the race. Looking around at others it was obvious I wasn’t the only nervous one there, but I had trained consistently both on the bike and running (mixed in with Triathlon swimming) and was feeling fine and ready!

The morning temperature started to rise quite quickly so it was going to be a nice dry day, probably too dry!! I then spotted that Tim Williams and Sarah Hill Sibby of CompresSport were setting up the stand and as it was Tim who had got me a place and supplies me with the fantastic R2 and Quad Compression gear, I was there like a shot!!

We were soon joined by Alex Flynn, who had come to watch, despite still recovering from the Europe 135, which he had finished the previous week and support (ended up selling the CompresSport gear eventually as well), and was soon off to the start area, ready for action.

The race consisted of running 2x10km loops of the inner road or the park, then cycling 7x11.5km loops of the outer road and back for another 10k run on the inner loop. The first loop went fine, nice pace, nothing fancy and taking water at the 3 CP on the way, and generally enjoying the surrounds of the park, with its deer wandering around however…………

At the end of the first lap we had a small excursion off road, through the edge of the transition area and back onto the road! This was not the most even of ground and my left foot found a trough in the soil and I came down heavily on that knee. I then spent the next lap nursing the throbbing knee, especially on the hills, stretching in places, before finally completing the whole 20k in 1:38. In to transition (carefully) and looking forward to taking the weight off on the bike. Quickly changing and getting onto the road and settling down I found myself up to speed quickly and felt very comfortable on the road, passing other in front and getting ready for the climb at 2km in.

This climb, albeit not a long stretch was short and sharp and finished me off!!

As I changed down gear and stood up in the pedals to gain power into the climb I felt a searing pain shoot across my left calf and had to come off the road (almost off the bike too) and stop. After walking a few yards I tried to restart, but could put no downward pressure on that side - my race was over!!

Despondently I then had to trudge the 2km back to the start area, not being able to put much weight on the left leg and glaring with envy at the other cyclist speeding past - I was gutted!! I had trained for this since the start of June and was not only out of this race but the 7Oaks Triathlon could also be off too, if I couldn't recover.

I made my way back to the CompresSport tent, was met with worried looks and sympathy, and after an hour or so, decided to limp back to the car and home!!!

I have vowed to return next year and finish what I started, watching out for pothole and hopefully I will collect that medal in due course. One positive is that the experience of the Duathlon was incredible, seeing the combination of many runners and cyclists of all types enjoying the day and racing together - it has certainly left me wanting more!!

Kit List
CompresSport - R2 & Quads
Fitness Footwear - Saucony Pro Grid Hurricane
Orca - Core Tri Pant
Buff - BOW10 T-Shirt
Polaroid - Mercury Sunglasses

Hi-Tec and Hi-Performance.

In the last few weeks I have been trying out the new Hi-Tec V-Lite Infinity adventure shoe in shocking green and silver (Stunning looks). A shoe that was promoted by Hi-tec in their running on water video (review by myself in July) and now a permanent fixture in my trail runs too.

My initial thoughts were quite reserved, as the shoes arrived ½ size smaller than I usually take but I was surprised at the great fit and feel of the shoe, and that they still seemed loose rather than tight. They feel incredibly light and with a very good Vibram Outsole they took to the trails, fields and road with little effort and maximum grip (yet to be tested in the muddiest conditions).

But it’s the seamless mesh (that Hi-tec call SUZE), which is a single piece mesh providing protection, support and breathability, as well as reduced stitching that really worked for me! This added to the comfort and still kept the shoe light, which combined with the Hi-Tec "ion" treatment for quick drying and water resistance meant the water uptake was minimal and what was taken on board was quickly expelled.


If I was to be picky about anything it would have to be the laces, understandably thin to stop them from absorbing water, but because they are thin it is hard to do a tight enough knot to stop them from coming un-done on a long run - best answer is a lace lock, which should come as standard - other than that these Hi-Tec Trainers are spot on and will work wonders hopefully as the winter progresses.

For more about the shoe visit http://www.fitnessfootwear.com/ - a great company who are supporting me for the 10 million metre challenge, and keeping me on my feet!!!