What?! I've been doing it all wrong?!

Did you ever think that you were training as best as you could.....only to find out that you've been going about it in COMPLETELY the wrong way?

It's been a year and a half since I've been training with the goal of running a sub-2:00 half marathon. This is partly due to an injury which knocked me out for about 6 months, and more recently a bad cold at the worst possible time.

But since my injury I really have been trying hard to get into top form. I spent most of 2011 just trying to build up my running foundations. When I trained for Dublin I increased my weekly running volume to an average of about 30-35 miles a week (compared to 15-20 miles when I trained for my previous halfs). I made sure I was getting some strength training and core work through pilates. I was doing my best to eat right and get enough rest.

Three half marathons later, I still hadn't broken the 2 hour mark but I really felt that it was just a matter of time and I'd beat it one day soon.

So as I've started train for my 5th half marathon with the same exact goal, I thought it would be a good time to do some reading on how to become a better runner. The book "Run Faster" caught my eye--partly because it was recommended by @JasonFitz1 on his website Strength Running, partly because what I want to do is in the title. I want to RUN FASTER!

I'm still trying to digest all the information and tips in the book (I'll be reviewing it in the next few weeks, so stay tuned) but one thing in particular has struck me so far.

I'm WAY OFF where I need to be if I want to run faster.

In the book there's a chart on the optimal running volume for different race distances based on your level. I was shocked to find that what I considered to be my highest weekly volume ever (just under 40 miles) is what's expected of a beginner! As a "competitive" runner with a few years training and the ambition to improve, my optimal running volume is 50-60 miles per week.

50-60 miles. I just couldn't believe it. I've never been anywhere near that kind of running volume.

And now I feel like I've spent the last year and a half just going through the motions of trying to break that sub-2:00. Like based on my training there was never any real chance I was going to run under 2 hours anyway. Like I've wasted 3 chances because I wasn't running nearly enough.

I know my sub-2:00 failures are not down to running volume alone but this really did surprise me. I guess because in some ways I'm still a beginner after all! So now that I know, for THIS half marathon getting my running volume up will be a big focus for me.

If I've been doing things wrong up till now, I can only improve.....right?

Here's to attempt #5!

Sorry, but do you have to do that?!

Admit it. We all have them.

Pet peeves when it comes to running. Like runners who don't say hello or hog the pavement.

You know what I mean.

While there are random things that do bother me here and there, I do have a particular pet peeve when it comes to races.....

So I'm running in the Old Deer Park 10K. The race has started and we're running along the narrow pavements towards the canal. A mile or so into the race, I'm trying to get into a steady, comfortable pace. Then suddenly I hear it.....loud, pounding, steps and heavy, labored breathing.

Oh no, I think. A giant is loose in Richmond and he's going to run right over us! Yikes! He's getting closer....

Eventually the giant is behind me but of course, it's not a giant. Just another female runner.

Her steps are so loud that they drown out the steps of everyone around me. I'm trying to follow my own footfalls but I can only hear hers and it's throwing off my rhythm.

And while I can relate to her breathing--we've all struggled through tough moments--the sound of it is adding to my own stress. The sound of her labored breathing is so loud and overwhelming it's almost as if I'M the one struggling!

I hope she just quickly moves past me but she doesn't. I have no choice but to push myself a bit to move away. But after a few minutes surrounded by the quieter rhythms of other runners, I hear her coming again! I can't get away!!

AAAAHHHHH!

Not the first time it's happened, and I'm sure not the last.

Am I allowed to ask race organizers to add, along with the usual rules like no headphones, ones that say "No stomping like an elephant" and "Quiet breathing only"?

Perhaps I'm being unreasonable, but it is a pet peeve after all.

Do you have any pet peeves when you race?

Rest Day Review: Old Deer Park 10K, Richmond - 20 November 2011

On Sunday I ran the Old Deer Park 10K in Richmond.

It's been a while since I've run a 10K as I've been focusing more on the half marathon this year. But when a friend of mine suggested Old Deer Park I thought it would be a nice "fun run" do to after the half in Bexhill. Plus it looked like it would be a flat course in a beautiful setting.

For most races in or near London parking can be an issue. Luckily there is a car park just across from the Old Deer Park, and on Sunday it's free until 1100. We arrived about 45 minutes before the race and had no problems finding a space.

The registration tent and race start were just a 5 minute walk away in the park. I had to pick up my timing chip and while the queues felt a little chaotic, it only took a few minutes. There were about 20 or so port-a-loos near the start--more than enough for the size of the race with minimal waiting times.

After several mild and sunny days in London it was a cold, very foggy morning with little visibility. I tried to stay warm as I waited for the start at 9:15.

Runners trying to stay warm near the registration tent

Can a slow race be a good race?

It's been a few days since I ran the Poppy Half, my 4th half marathon. It was one where I had hoped to FINALLY break the 2 hour mark after coming so close in Dublin. I had all kinds of grand plans!

However, I went into the race knowing it wasn't my time to break any records. A bad cold with only four weeks until the race left me unprepared. It took a while for me to ramp back up again and I struggled with any kind of speed the week of the half. So while disappointed, I heeded the advice of the wise Twitter running crew. I ran the Poppy Half for enjoyment....not to try and break my PB.

I have to admit that (like before any race!) a teeny weeny part of me thought some miracle might happen. That on Sunday I'd surprise myself and break 2:00 without even trying. But of course, there were no miracles. On a beautifully sunny Autumn day, I ran the Poppy Half in 2:11:57. Not horrible considering I was unprepared, but a good 10 minutes off my personal best.

My simple race strategy was to find a steady, comfortable pace and stick to it. If I felt good at the end I would try to speed up a bit. I never felt miserable during the race, but it was up and down. There were stretches where I felt quite good, followed by ones where I felt tired, like I was dragging. I was still hoping that I could really push it the final lap, but it just wasn't in me. I just tried to stay consistent  and mustered a little sprint the final few yards.

So a slow race for me....but in some ways a good one. Why, you ask? It was a great learning experience, and I realized 3 big things:


1. Getting enough training makes a real difference. I guess this seems pretty obvious but this race really illustrated it for me. Comparing Dublin and Poppy, and the number of miles I ran 4 weeks before each race (not counting the taper week):

Looking at the simple numbers, it's not surprising that I ran Dublin much faster. My running volume for Poppy was about 43% less.

2. The speed wasn't there that day, but it's in there. No one likes to run a race 10 minutes slower than the last one, no matter what the reason. Especially me. But after the Poppy Half I really thought, wow. Compared to my run today, I must have been going SO MUCH faster to get that PB in Dublin. Ten minutes is a big difference, right? Feeling as I did on Sunday put my other race in perspective, and made me all the more proud of my PB. I CAN go faster. I HAVE gone faster. I WILL go faster!!

3. I love running. Maybe I'm stating the obvious again. But there was a time in my life when I never thought I'd run a half marathon at all...and now I'm running them for enjoyment! Looking forward to the half, planning to just have fun as I raced, running with less-than-ideal preparation. The Poppy Half reminded me how much running is now a part of my life and--despite the bad days--how much I love it. Why else would you be happy to run 13 miles for fun? :)


Now it's my 'rest' week. I'm getting a few runs in to prepare for another race on Sunday, the Old Deer Park 10K in Richmond. I decided to enter just a few weeks ago since a friend of mine was doing it. The offer of going to brunch afterwards was too tempting!

So the Poppy Half a week before and still trying to get up to speed, I expect this 10K will be a slow one. Nowhere near my 10K PB. But at least I know I'll have a great time and learn about myself as a runner in the process. And that can only be a good thing, right?

Rest Week Review: Poppy Half Marathon, Bexhill-on-Sea - 13 November 2011

On Sunday, 13 November, I ran my 4th half marathon: the Poppy Half Marathon in Bexhill-on-Sea.

I had been looking for a half marathon on a flat road course near to where I lived in either Brighton or London. The Poppy Half fit the bill, and after seeing the late start time I knew it was the one for me! The fact the race helped to raise money for the Royal British Legion was icing on the cake.

The race start was at 1230 but I needed to pick up my race number and timing chip. Bexhill is only 1 hour away from Brighton but since we'd never been there before and I wanted to leave plenty of time, we decided to leave around 1000. Very civilized! There was no traffic all the way there and despite stopping for petrol, we were there in no time. Race info said that there would be plenty of free parking near the race, and how right they were! We had no problems finding a spot just a 10 minute walk from the start on the seafront.

Race HQ was set up right next to the Sovereign Light Cafe. There was no waiting for either my number or my timing chip. Easy peasy! It took seconds to pin on my number and then attach my chip using the neoprene and velcro strap.

No extra toilets were set up but the public toilets on the seafront were more than enough for a race of this size. After the shortest queue ever, almost no traffic, and quick registration-- I was ready to race with 45 minutes until the start at 1230.

Luckily it was a beautiful day in Bexhill, so I just tried to relax and enjoy the sunshine.

To race or not to race?

So just a few days now until I run my 4th half marathon, the Poppy Half in Bexhill-on-Sea.

I'd been really looking forward to this race. Seven weeks ago I ran the Dublin Half, well-trained and ready to go. Unfortunately for me, a big hill and lack of a real race strategy did me in. I ran it in 2:01:43...a PB but short of my sub-2:00 goal. The Poppy Half was going to be my redemption.


My first few weeks of training went well. I stuck fast to my pace targets, started doing pilates for some strength training, and added a lot of dynamic stretching. I felt strong, fast...and was thrilled when I comfortably completed my first 15 mile run.

But then I got a cold. One of those miserable, I'm-congested-everywhere-you-can-be-congested kinds of colds. Despite getting lots of rest I was sick for about two weeks and didn't run the entire time.

Everyone said that the rest would probably do me some good. And though I've been running again for the last two weeks and it hasn't been as horrible as I thought it would be....it hasn't been great, either. I've struggled to keep a good pace, and in general feel a bit more tired than usual.

And then yesterday I ran what was supposed to be my final run before the half. A four mile fartlek just to try and get a little speed into my legs. It turned out to be absolutely awful. The worst run I've had in years. I think I even hyperventilated halfway through! Proof, I think, of my lack of preparation for this race.

So what should I do? Should I just go for it and race it as planned? Try to break that sub-2:00 mark? Or should I treat this as more of a training race, and just try to finish comfortably? I'll probably debate this over and over again the next few days. But if I'm honest with myself I don't think a sub-2:00 will be possible this time.

I'll probably just follow this simple strategy. Run as close to race pace as feels comfortable, and then stay steady through the race. If I'm still feeling good towards the end I'll try to pick it up a bit. That's it.

I'd be lying if I said I wasn't disappointed. I felt like I should have run under 2 hours in Dublin, and was determined to do it my next race. It's likely I'll have to wait until my next half in February but at least I know I have lots of chances in the future.

But who knows? Maybe I'll feel great on Sunday and surprise myself!


Good preparation + no race strategy
vs  
Poor preparation + simple race strategy

Which one will result in a better race? I honestly don't know so I'm just going to go out there and make sure I do something very basic...

....enjoy it!

History stands...but should we change how history is made?

By now, most of us have heard about the IAAF ruling which essentially states that if women race using male pacers, their times will not be eligible for world records. This means that Paula Radcliffe's world record performance of 2:15:25 in 2003 is now relegated to a "world's best" time.

I completely agree that History Stands and would happily spend days arguing about the countless ways this ruling is absolutely unfair to women. But for me this debate (and a great article recently published in the WSJ) actually brings up another big question:

Why are elite runners allowed to use pacers in the first place?

For the most part, I'm still very much a beginner when it comes to running. That's why I think it's okay for me to follow the guys with the giant "sub-2:00" balloons tied to their heads when I run half marathons. Learning to pace myself is one of the challenges of becoming a runner, and sometimes I need a little help!

But elites? They are the best of the best. Shouldn't they be able to pace themselves....and in fact, isn't that part of the challenge for them when they're racing? And shouldn't they be racing against their competitors rather than just following a pacemaker for the majority of a race?

Using a hired pacer feels a little bit like cheating to me. If you are capable of running at a record pace, you should be hitting that pace on your own. The recent performances of Geoffrey Mutai in Boston and yesterday in New York--the two marathon majors WITHOUT PACERS--proves that elite runners don't need pacers to run at record paces.

History stands...but going forward I think we should change how history is made. The question isn't whether women should be allowed to use male pacers. It's whether any runner should be allowed to uses pacers at all. I think that the other marathon majors (and athletics events!) should follow the example set by New York and Boston and banish the use of pacemakers, so that running is more about race strategy and winning, rather than breaking world records.

What do you think?

Running iPod free

Finally over my miserable cold, I was so happy to start running again this week. Going through my usual running checklist, I pulled on my running kit, laced up my running shoes, strapped on my Garmin, and.....that was it. That's right, no iPod.

It's a secret I've been keeping for a while actually. Once my absolute running necessity, I randomly stopped using it while training for the Dublin Half. I can't remember what triggered it exactly....I probably just didn't have it with me one day when I needed to run. And to my surprise, I liked running without it!

This is a far cry from a few years ago, when I really believed I couldn't run without music. In fact, when I ran the Brighton Half a few years ago...I was getting ready the morning of the race when I realized I didn't have my iPod. I had never trained or run a race without it, and I panicked. Luckily my husband has his iPod with him and let me use his. Now, I have to say that we have COMPLETELY different tastes in music and under normal circumstances I wouldn't listen to any of his playlists! But I really thought that having some music was better than no music at all.

And now?

One of my running buddies said she felt bored when she ran without music. But for me....after running iPod free for a run or two, I just stopped using it altogether. I didn't use it on any of my long runs OR when I ran the Dublin Half. When I recently ran my longest run ever--15 miles--I didn't have my iPod, either. And I didn't feel bored for a single minute!

Why?

I found that when I run without my iPod, it's almost like I have room to think. I have room to focus. I can think about every single step. My rhythm, my breathing. I can talk to myself about staying relaxed, getting into the flow. Of course, my mind still wanders but then I can refocus--talking to myself, encouraging myself, cheering myself on.

Now, I'm not saying I won't run with my iPod ever again. I've read countless articles about how listening to music can improve performance or reduce the perception of fatigue. And as I try to increase my running cadence, I will probably use music to help me get to that magic 180 steps per minute.

But I'm sure that for most runs--even as my mileage continues to increase--I won't use my iPod at all. I don't need it any more, because now I just listen to the sounds of the city, the sea, and my own thoughts. I am free.