Here we go again! (Marathon Training Week One)

It's that time of the year again. The time when I get to indulge my sadistic love of long long-runs, big interval sessions and basically, running for miles...and miles.

Marathon training has officially begun; I can wave goodbye to my sorry impersonation of a track runner (no one was fooled) and races where I feel like I am sprinting the whole way (anything less than a half).No more arguments will ensue between me and my legs (Me: "Ok, we need to go above marathon pace now", Legs: "Marathon pace? Ok!").

I can't say i'm sorry to see the back of a decidedly unspectacular summer season, the highlight of which, was probably a park run pb where I reached the giddy heights of running at around 15 whole seconds faster than my marathon pace and a local 5 mile race, which I managed to win in a finishing sprint for the first time (probably) ever (cue shocked face, see below).

So, in case I haven't yet made it clear, I am VERY excited about marathon training. This week will hopefully be a decent 80 miles or so after tomorrows long run, which hasn't felt too bad at all despite being back at work.

I resumed my usual life-combined-with-marathon training acrobatics; coordinating clothing changes (sports bras and summer clothes don't work), using running as a means of transport (very satisfying during a tube strike) and fitting in double days around a full time job and trying to maintain a social life (the sign of a true friend is one that doesn't mind if you turn up for a coffee wearing trainers and ten miles worth of sweat).

Starting marathon training also means that my sessions don't tend to fit in with the groups I like to run with (of which there are many, I'm a fan of running club promiscuity). Previously, I've tried to make it work ("ok, you run to here then you can cut cross and join in here"/ "i'll do ten more when you're done"). However, this tended to make things needlessly complicated so I gave up and asked the lovely Geoff of Herne Hill Harriers if I could just do my session at the same time, fulfilling my need for a good half an hour chat before and after. Session one was a good session of faster intervals followed by tempo.

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Session number two was a medium - long run finishing off with some marathon pace. I tried a different strategy to get company on this one; Battersea Park is a fabulous mecca for running and if you just turn up and start running laps at marathon pace, you’ll probably find someone to run with or atleast chat to (hopefully, a fellow runner not a creepy dude or one of those 'naked runner's' you here about).

The third session, was some delightful Kenyan Hills, aka, run up at threshold effort, turn round and try and run down at the same effort...windmill arms to stop falling over, slow down to prevent accidents and then run up faster to compensate until it nearly turns into hill sprints (i’m trying, Nick, I am). I felt really strong and Kenyan-like after this session...until I walked back from town with shopping and had to stop for a rest whilst walking up a much less steep hill anyway.

Finally, Sunday was a long run with some marathon pace at the end. My legs were feeling a bit heavy but I some good scenery and company helped me get through. The marathon pace was more marathon effort given the presence of hills and cattle grids every 100 metres or so.

Finding my feet (and losing some clothes) again

I feel like I need start every post with an apology for not blogging for a while...

Yet again, it’s been a very long time since I updated my blog. I’m usually pretty good at not letting life get in the way of my training....but this talent doesn’t seem to transfer to writing. Maybe it’s because I have to sit still to write. I probably should invest in one of those treadmill desks.

So to bring you up to speed on what has happened (before I turn this into a blog about how bad I am at blogging) since last time I updated have:

• Run Frankfurt marathon as an elite and got a shiny new PB of 2.37
• Competed several cross country over the winter and not fallen in/over anything
• Finally beaten my half marathon PB with 75.37, winning the Wokingham half this February
• Injured my long-suffering left ankle and had 2 months off, missing the Brighton Marathon, which had been my focus for the whole winter
• Spent a few weeks on crutches, bemoaning the lack of crutch-adapted cup holders and my inability to coordinate my arms and legs whilst using them
• Returned to running, experiencing the delirious happiness of that first 10 minute jog (it doesn't last)

So at the stage of writing this, my return to full fitness is going well (*looks for wood to touch, panics due to lack of wooden things). This is apart from my slight inclination for chaos, which I put down to being out of practice; I managed to run home with my bag open, leaving a trail of clothing behind (I'm yet to run into a homeless person wearing my skirt).

Anyway, after building up the mileage again since returning to running at the beginning of April, mid-June I like I wanted to test my fitness, so agreed with Coach Nick to do a 10k as a training run.

Doing a race as ‘training’ for me, means that i’ll spend the whole week telling myself it doesn’t matter how I do, because I’m running hard in the week/days before and probably doing some reps/ more running after. Invariably, though, i'll still get annoyed at myself when my time is less than ideal.

However, I'm pleased to report this time I let myself give myself a rare (small) pat on the back. After a long-ish warm up and a decent days training the day before, I managed to win the Richmond 10k in a time not too far off what I ran last year.

Unfortunately, in true chaotic Hayley fashion, I then completely failed to turn up for the presentation. On trying to complete the rest of my ‘long run' post-race, I got myself lost...It turned into a very long run. This did cheer up my dad who got to go up and collect the Senior Women prize. Apparently, this caused some confusion...I must add in a special mention for him here as it was his birthday, Father’s day AND he beat his time from last year by over a minute.

Running dad's are awesome

Since then, I’ve had some really promising sessions, which suggest that I can have a decent summer season despite the early injury. I’m not really known for my speed so when I say ‘decent summer’ it is in relative terms...(and by ‘not really known for my speed’ I mean that the pace I run my 5k is pretty much my marathon pace).

One thing I have avoided for quite a while (since I was a teenager actually), is track... Somehow (hypnosis, mind control...?) I seem to be running a 3000m on the track on Saturday. Let’s hope I can remember which way to run around it...

London Marathon Race Report

Post-race pb ritual...

It's ten days into my mental and physical post-marathon break so I can allow myself to think about running enough to write about it. 

I'm starting some easy running and being slightly more disciplined (cutting my two bowls of ice cream a day to one is hard, okay!) before getting back on it next week.

So, London...all in all, a good result, especially considering that the fact that my marathon build-up wasn't exactly problem-free... (are they ever?)

I was 4th British women overall and ran 2.40. It was actually 2.40.35 but since my target was actually 2.40 and the .35 is the only slight dampener on my happiness I'm going to round down from now on (except for weekly mileage, which I shall always round up :).

Although, being a perfectionist, the point-something is actually really annoying me (can you tell?), I AM PLEASED with the result. NO, SERIOUSLY, I am. It was over a 3 minute personal best after all.

First ever AW picture

Given the fact that I was EXTREMELY worried about the race, given how marathon pace felt in training, I was pleasantly surprised with how it felt in the race. I felt pretty good until 2-3 miles to go. I'm not entirely sure where I slowed down slightly and don't ever remember feeling like I was struggling alot.

I think I messed up my pace a bit somewhere and suddenly realised my last 2 miles would have to be run ridiculously quickly to actually get under 2.40.

Performance aside, I can honestly say I absolutely loved the day. I've chatted with a couple of people since who have told me they hated doing London because of the constant cheering. I LOVED it...the atmosphere was fantastic. I had a massive smile on my face for most of it; honestly, all my race photo's until the last three are ridiculously smiley.

I even got my first ever picture in Athletics Weekly - made my day :)

These guys run a lot faster than me...

Now, i've recovered I am absolutely desperate to get back into training and attempt to revise my shorter distance pb's over the summer....they need it :)

Thanks for reading!

Three races and a niggle

Hello everyone,

It's been a while since my last post and quite a lot has happened.... Here's a bit of an update on what has happened since the last one.

Race number one - The Marathon Debut

First things first, Frankfurt went amazingly well - better than I could have hoped for. I finished with so much left in the tank and never really hit the dreaded 'wall' so I'm confident there is a lot more to come. 

I won't go into detail about the Frankfurt race here, except to say that I finished in 2:43:58, smashing my target. If you want to read more about the race, I'll direct you to an interview I did for The Running Bug.

So, the next logical target for me was always going to be the London Marathon. I have dreamed of winning this race since I was little so when my coach, Nick Anderson, decided it was on the plan I was more than a little excited. The aim is sub 2:40. A tall order but one which, after Frankfurt, I feel is within my grasp...

The big build up

So began another period of marathon miles. I thrive off of long runs, long tempos and marathon pace work so I couldn't wait. Up until Christmas, I steadily built back up my running but was hindered, somewhat, by the usual winter bugs and yet more niggles. Stress also took it's toll as I commuted into London from Essex for work everyday whilst in the messy process of buying a house.

Race number two - The Mud Bath

Post Christmas, I finally seemed to be getting somewhere. My first target race was in February, the Wokingham Half. However, this was unfortunately cancelled due to flooding. 

Somehow (don't ask), I ended up making a rare cross country outing. It was meant to be a 5k park run but circumstances meant I had to look for another short (ish) race to replace it. 

So, I donned my trail shoes and lined up on the start line of the Surrey League. I probably found more water hear than I ever could in Wokingham and, being unable to wear spikes since my surgery, I did find it tough going. However, I was satisfied to finish 2nd to an olympian (at the triathlon, but still...). 

The niggle

Unfortunately, I felt a pain in my foot during the race and this was the start of the niggle that is still bothering me now. I've been training with it after the diagnosis of a strained big toe tendon in my foot by my very experienced physio, Mark Buckingham. However, it is hampering my speedier running.

Race number three - The one that didn't go to plan

So last weekend, I ran the Reading Half Marathon. I struggle to remember a race where I have felt this bad. My legs felt like concrete from 200m and I ran about 1-2 minutes slower than i'd hoped, finishing in 78:38. 

The time wasn't appalling given the conditions. If I had ran that feeling like myself I probably wouldn't have thought it was a disaster. However, something felt wrong. The level of fatigue I experienced didn't feel like a lack of fitness as I never ran out of steam. I never got going!

After the race, the usual dissection began and I came up with some ideas as to why I felt so bad. I had been ill in the week, which could have had an impact and life/ work stress probably played a part. However, the heavy legs were likely to due to the marathon miles and lack of faster work, which meant that the pace I was trying to run felt fast for me. 

Crunch time

So i've quickly brought you up to date. Now the final 6 weeks of marathon training has begun. The niggle is still bothering me but I'm doing all I can to control it and i'm jetting out to Portugal next week to put the finishing touches on my marathon training.

I WILL be bringing you more frequent updates in these final six weeks....

In other news (on which, I plan to write a separate blog), I met one of my favourite runners of all time, thanks to Adidas UK and The Running Bug.

Here's me and my (almost) namesake, Haile...so much respect for this dude.

Follow me on twitter @HayleyJane4 and please ask me any questions about my training in my Ask the Expert column on The Running Bug site.

5 weeks until Frankfurt...or is it?

Those of you who know me/ put up with me will know that I have been refraining from committing myself fully to the Frankfurt marathon. Without meaning to sound pessimistic, if I say: "The weather's nice today...", it'll start raining.So, given my slightly jinxed year or so and the fact that I have come to accept that, for now, when I run something is going to hurt, I have been casually sitting on the fence...

So, I am not going to say that I am doing Frankfurt because I don't want to jinx it. However, I shall say that after my performance last weekend at Bristol, I will be 'training for Frankfurt with a view to doing it'. 

I ran the Bristol Half Marathon in 77.48. This was a personal best for me by over a minute and a half. Given the injury issues I have had since last May, I was pleasantly surprised. Of course, massive credit to my coach, Nick Anderson, and my physio, Mark Buckingham.

Other than that I have been loving the marathon training. Long runs and long tempo efforts suit me and I am definitely not made for speed! One thing I have had to get used to with marathon training is having one major goal race rather than a racing season. One thing is this meant is that after Bristol, I was pretty much straight back into the training! I was surprised at how well my body has held up to this, although I do seem to be ridiculously hungry this week! 

This is what I have done this week:

Monday: 60 mins easy

Tuesday: am - 60 easy, pm - 30 easy

Wednesday: 15 mins marathon pace, 5x1k @ 10k pace, 15 min marathon pace

Thursday: 90 easy

Friday - REST

Tomorrow, I have a rare 5k planned...but perhaps I will keep that quiet too in case the gods of running hear me!

I promise to write a blog post again soon. Until then, keep on running and racing! And if it starts raining when you head out on your run, you can probably blame me...

Follow me on twitter @HayleyJane4 and please ask me any questions about my training in my Ask the Expert column on The Running Bug site.

It's Me or the Bike...

Whilst I am gradually, albeit still painfully, transitioning back to running, I thought I would write about something I now hope to be doing less of...cross training. I can appreciate having done it; cardiovascualrly I feel like I have hardly lost any fitness at all despite not running for months. However, I am not going to lie and say that I have enjoyed it. In fact, a lot of the time, I have hated it! I think a lot of runners can empathise with this; after all, we are runners, not aqua joggers or cross trainers (if there are such things). The tv screens in the gym are poor substitues for the visual stimulation of the outdoors and the endorphins released by pool running are nothing compared to the high of flying around a track...

During, my period of not running, my attitude to cross training has undergone a bit of a makeover. One thing that got me thinking a bit more about my approach to cross training is what Bryn does when injured. My boyfriend cycles at a pretty moderate effort whilst playing on his video games. At first I was outraged by this. 'What's the point?', I thought. 'His heart rate must hardly be above walking!'. But somewhere along the way the penny dropped and I got it...

When we are able to train running takes up a big part of our lives. And that's fine with me because I don't mind making sacrifices to do what I love. I will turn down the pub if I have a session the next day or miss out on a lunch out with colleagues if I have a run to do. However, at some point I realised I am not prepared to make these same sacrifices for cross training. I could spend hours and hours in the pool or on the bike but injury is also an opportunity to experience a more 'normal' life for once. If only to remind myself it isn't what I actually want. So, sometimes I will choose my social life over a cross training session and that's okay. Sometimes, if I really can't face a solitary aqua jogging session or cross training workout, I might sign up for a spin or pilates class at my gym. It might not work quite the same energy systems or be as transferrable to running fitness but that's okay too. Because, injury is depressing enough without boring yourself to tears on the cross trainer.



So, I admire Bryn and his playstation cycling sessions. It's better than doing nothing because you can't face another gym session. Exercise is supposed to be fun. Do what you enjoy and you might not come back quite as fit but you will be a lot happier. And theres nothing like positive thinking for helping you recover from injury...So be kinder to yourself during your downtime. Use it as an opportunity to try a new sport, meet new people at a gym class and be a bit less disciplined. Have a bit more of a social life and do things you wouldn't normally have time to do when injured. Of course, thats only if you want too...



And any cross training is better than no training at all!



Running Resolutions

Apologies for lack of updates recently. I would like to say I have been ridiculously busy but that would be lying; in all honesty, in the three weeks following my surgery I just wanted a bit of a mental break from running as well as the enforced physical one.

As Bryn will testify, I was the worst patient in the world. Despite instructions to stay on the couch with my foot up, by day 2 I was attempting to see how far I could make it without crutches. Anyone who knows me will also know that sitting still is something I would normally never do. My borderline ADHD personality meant that having to slow down drove me crazy and I was not a particularly pleasant person most of the time.

Happily, the surgery went well and i'm now walking around with minimal pain. This week I have been able to get stuck into rehab, which has given me a focus and improved my mood. So far this has been based around aqua jogging and walking, which I hope will progress to running in a couple of weeks. I have also had some help from a rehab specialist in order to correct my biomechanics, which I believe have contributed to my problems. I will post another blog about my rehab at the end of this week with more details but as a new year has just started I wanted to talk about the things that I want to improve this year based on my experiences in 2012.

I was given what is now one of my favourite quotes of all time a few days ago; "life is like photography, you need the negatives to develop". This was a reminder to me that every injury should be made into a positive. What can you learn from the experience that will help you to be more successful in the future? Here are my running resolutions for the coming year...

My Top Five Running Resolutions of 2013

1. Be more positive

Too be successful you need to remain upbeat in the face of adversity and always look at how you can make the best of a bad sitution. I am very guilty of getting into a negative mindset and this is something I really want to change.

2. Improve strength and conditioning plan

I have always done bits and pieces but I think there is massive room for improvement in my 'prehab' plan. This year I want to put in a place a plan that I do on a consistent basis. A good strength plan needs to be specific both to your sport and your weaknesses. It also needs to to be progressive and the reps/ weights or exercises need to be changed every couple of weeks to provide a stimulus for improvement. I will apply these principles to my plan with the help of my physio.

3. I will spend more time working on my flexibility

Like most runners I am embarassing inflexible. I've said so many times before that I will start stretching more but it hasn't actually happened yet. For me to actually do something, I have realised it needs to be part of a structured written plan. So this year I am going to also put in place a flexibilty and mobility plan that involves short daily sessions with a couple of longer sessions each week.

4. Do more cross training



When cycling its important to own a bike. Pink barbie hat optional...

I used the time I couldn't run to do more swimming and cycling. Well, I actually spent most of this time learning how to swim and cycle and obtaining appropriate kit...By keeping one swim and one cycle session a week I will keep in touch with these other sports so I can easily substitute at the first sign of an injury. Not to mention having different sports is definitely good for both my mental and physical balance...

5. And finally, to not be afraid of taking a day of cross training instead of running when I have a niggle...

Taking 2-3 months off of running sure puts into perspective one missed day.

I hope that my running resolutions might inspire you to make some of your own. They are probably some that can be applied to most runners! Lets hope 2013 is a more injury free/ illness free season. And if this isn't true (because somethings we just can't control) - we can atleast look on the bright side of it! And always remember the words of my sister; "The darkest hour is only sixty minutes long"...





The quotes in this blog are kindly provided by my sister
(who often wears a bunny suit...)