Training – Annual Summary 2016

Annual Summary 2016

Device: Garmin Forerunner 630

Annual Totals:
Total Miles: 3,127 Miles Weight: 152.2 lb (162.6 lb) Races \ Events: 30  WAVA: 82.70
Training by months:
January February March April May June July August September October November December
Miles 179 364 304 231 133 259 351 273 306 228 179 319
Weight (lb) 162.6 157.8 154.2 152.2
Notes

What a year! The highlight has to be representing England at the Anglo Celtic Plate 100k, having had a tough time with injury in the latter part of 2015 I applied with an outside hope of 1) being selected and 2) returning from Injury. When the e-mail from the England selectors arrived it was one week after being given the OK to commence build up to full training so I had 3 months to build miles, build endurance and hit race weight just to stand on the start line to RACE 100k (62.13 miles)

8The race went better than I could have hoped, and finishing strong left the desire to have another crack hopefully in 2017 (Read – Training 21 – 27 March inc. Anglo Celtic Plate 100k).

A few more race highlights;

The latter part of 2016 was about staying fit, strong and injury free ready for 2017, after a shaky end to 2015 it was a priority to hit 2017 strong, a final December mileage of 319 was my biggest ever December mileage so roll on 2017

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Diet & Weight

Following injury the main goal was to train well, fuel and recovery to train again, as normal I excluded alcohol from my diet between January – April and controlled my diet against my training schedule. Priority was to eat well and hit race weight for ACP 100k (154.2 lb) and London Marathon (152.2 lb). The remainder of the year was to my continued routine but include a few treats (including a few beers and bottles of wine).

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Training – Annual Summary 2013

Annual Summary 2013

Device: Garmin Forerunner 610

Annual Totals:
Total Miles: 2,545 Miles Weight: 160.0 lb (167.0 lb) Races \ Events: 35  WAVA: 78.33
Training by months:
January February March April May June July August September October November December
Miles 237 284 225 181 152 190 200 193 253 220 170 240
Weight (lb) 169.4 167.4 164.2 160.0 167.0
Notes

2013 marked the first year of what I now call focused marathon training, this included a schedule of build up races for my target marathon ‘London’.  The races selected were HM (Blackmore Vale Marathon), 20 Miles (Mad March 20), HM (Fleet Half Marathon PB 1:16:16), HM (Bournemouth Bay Half) plus a number of Parkruns to add some speed. 2013 also was my batism into the the BAC (Bournemouth AC) Marathon sessions, kindly BAC invited runners from other local club to train together under the planned session put together by Steve Way.

2013This resulted in PB’s over most distances which boosted confidence in build up to London Marathon and hitting race day in my best shape ever. For 2013 and third year in a row I was running off the ‘Red’ Good for Age start. I ran a strong race feeling positive all the way with only a slight slow down over the final miles to smash neary 10 minutes of my PB set in Dublin to 02:40:57.

Following London more PB’s fell and also my first Mountain marathon in the Salomon Trail Ubaye in the French Alps, and WOW what a experiance, feeling strong running at altitude, getting scared on mountain faces and then being passed by all ages, male and female on the decents but I LOVED IT.

Some more racing before the end of 2013 including another Purbeck Marathon and the first Bournemouth Marathon, this was run as a planned progressive run taking all the pressure off, where I ran the first half slower and speeded up to finish in 02:51:54. Topping the year out with another PB at the Christchurch Christmas 10k (35:14).

Diet & Weight

2013 was the first year I started to think about my diet,  Even saying that most of the weigh loss was down to increased training, portion sizes were not changed but more fueling after session. I recording my weight to down to 160.0 lb pre ‘London Marathon’ race day. And then again back down to 167.0 lb at the end of December ready for 2014.

Training – Annual Summary 2012

Annual Summary 2012

Device: Garmin Forerunner 610

Annual Totals:
Total Miles: 2056 Miles Weight: 163.0 lb (169.4 lb) Races \ Events: 17  WAVA: 76.55
Training by months:
January February March April May June July August September October November December
Miles 280 192 113 161 151 105 82 183 200 170 200 219
Weight (lb) 181.4 176.6 176.2 163.0 175.0 175.2 179.9 178.4 175.8 170.6 169.8 169.4
Notes

Again a Sub 02:50 target London Marathon disappointed with 3:00:26, North Dorset Marathon clocked my sub 3 for 2012 in 02:56:19 and 4th year in a row, then I headed off road with an ultra in the Marlborough Downs Challenge – 33 Miles, then the Purbeck Marathon and the Great Clarendon Marathon, before a renewed attempt at a fast road marathon in October on the roads of Dublin.

2012Dublin Marathon was first just planned as a weekend away with running friends to enjoy the city and run the marathon, however even without a set training plan with all the off-road racing I had done since North Dorset I felt reasonably strong and was ready to give it a go without setting myself any real target.  I had an idea of pace I wanted to hit but just got sucked into a good group of runners hitting roughtly the pace I wanted and it just kept going, mile after mile I was getting more confident and when I hit mile 21, 22, and 23 I felt good enough to push on and finished in 02:50:04, a massive PB and a massive mental barrier broken with my ability. The trip was finished with plenty of amazing food and loads of Guniness to celebrate.

The year finish with my best WAVA peformance at the Christchurch Christmas 10k with a new PB 35:50 (5:46m/m) and I felt I was ready for 2013.

Diet & Weight

2012 I was recording my weight throughout the year, Again I had not done anything special or made any changes to my diet. My weight was down to 163.0 lb pre ‘London Marathon’ race day and fluctuated around mid 170’s and with the increase in mileage dropped down below 170 to 169.4 lb at the end of December ready for 2013.

Training – Annual Summary 2011

Annual Summary 2011

Device: Garmin Forerunner 405

Annual Totals:
Total Miles: 1,526 Miles Weight: 169.8 lb (182.8 lb) Races \ Events: 12  WAVA: 71.79
Training by months:
January February March April May June July August September October November December
Miles 204 173 173 120 123 83 91 129 105 98 147 079
Weight (lb) 178.6 174.0 172.8 169.8 182.8
Notes

A strange year where I seemed to lose my running mojo, All good intentions and a decent start with a plan to focus build up to try and go sub2:50 at London Marathon, however the race did not go to plan I clocked 2:58:43. On the plus side it was the 3rd year in a row to hit the magical sub 3 hour mark and my weight hit a new low since 2007 with a recorded weight on 9th Apr 2011 of  169.8 lb.

I also completed my my first ultra at the Dartmore Discovery, where I found cramp in a whole new way over the last 10k of the race and also experienced the heat of running a marathon in Budapest then the other extreme with the cold of the Portsmouth Coastle Marathon in December to round of an overall disappointing year.

Diet & Weight

For the first part of 2011 I was recording my weigh in build up to London, I had not done anything special or made any changes to my diet. My weight was 169.8 lb pre race day and fluctuated between 170 lb – 182.8 lb for the rest of the year.

Training – Annual Summary 2010

Annual Summary 2010

Device: Garmin Forerunner 405

Annual Totals:
Total Miles: 1028 Miles Weight: Not Recorded Races \ Events: 12  WAVA: 70.86
Training by months:
January February March April May June July August September October November December
Miles 162 151 84 101 77 47 74 60 105 37 61 68
Weight (lb)
Notes
Sub 3 in Berlin
Sub 3 in Berlin

So 2010 was a marathon year; trying to understand how to race the distance and train better. So in 2010 I ran the:

  • Marato de Barcelona (02:56:50) PB
  • London Marathon (03:01:01) GFA Start
  • Edinburgh Marathon (03:14:17)
  • Berlin Marathon (02:57:55)

A strange running year as I seemed to focus more on the events than the training and with a promising start in Barcelona with a new PB, the rest of the year’s training wasn’t overly spectacular and mileage dropped off at the latter end of 2010.

Diet & Weight

Again the diet continued the same as 2009 for 2010 and still no changes in my ability to eat and drink too much post running.

My weight was not recorded between 2009 – 2010,  but it fluctuated between 170 lb – 185 lb.

Training – Annual Summary 2009

Annual Summary 2009

Device: Garmin Forerunner 405

Annual Totals:
Total Miles: 1,359 Miles Weight: Not Recorded Races \ Events: 20  WAVA: 72.81
Training by months:
January February March April May June July August September October November December
Miles 137 100 163 95 112 98 121 141 114 93 85 101
Weight (lb)
Notes
1st Marathon - 02:57:37
1st Marathon – 02:57:37

The year of my first Marathon. After running consistently and joining my local running club Wimborne AC I took the leap and entered the Paris Marathon. This saw my training take a step up and I regularly clocked up more than 100 miles per month. As the training picked up my target time also changed from originally wanting to go sub 03:30. This target tumbled and I took the bold step to start the marathon at sub 03:00 pace.

I can’t quite explain the feeling of hitting the finish line of your first marathon, and the added joy of meeting your goal time but it did not go without its ups and downs. I can’t really recall miles 23 – 26, I know my vision was blurred in the final miles and I can only imagine I was weaving (stumbling) but I managed to keep it together to finish in 02:59:37 and destroy 2 steak meals for lunch and dinner, well while in Paris why not!

For some reason I also entered the inaugural North Dorset Village Marathon the following month, having taken it easy between I finished in a pleasing 03:35:52. I was hooked on Marathon running! And completed a further two marathons in 2009, the New Forest Marathon (03:25:26) and the Abingdon Marathon (03:01:34).

Diet & Weight

No changes in my diet, eating more post running but really diet wise – nothing changed.

My weight was not recorded from 2009 – 2010,  but it fluctuated between 170 lb – 185 lb hitting a point were I was eating more calories than burning when not running.

Training – Annual Summary 2008

Annual Summary 2008

Device: Garmin Forerunner 405

Annual Totals:
Total Miles: 779 Miles Weight: 184 lb – 170 lb Races \ Events: 17  WAVA: 70.35
Training by months:
January February March April May June July August September October November December
Miles 59 47 50 37 57 89 67 66 71 89 95 50
Weight (lb) 184 179 177 172.4 170
Notes
Bournemouth Bay Half Marathon 2008
1st Half Marathon

Main goal for 2008 was to try and run 50 miles per month giving me an annual total 600 miles, following a up and down start but with my fitness improving I was able to complete at total of 779 miles. I also had my first issues with pain in my right knee, this was quickly diagnosed as the onset of Iliotibial band syndrome (ITBS or ITBFS, for iliotibial band friction syndrome. This was caused by my flat feet and after some sessions at the Ferndown Chiropractic and Sports Injury Clinic I was advised to move from a neutral shoe to a stability shoe that were fitted for me at Bournemouth – Up and Running.

I ran my first Half Marathon at the Bournemouth Bay Half (1:41.22) in March and a few more local races from 5k to 10 miles on the road plus The Beast in the Purbecks. And reducing my 10k time down to 38:20 at the Christchurch Christmas 10k.

Diet & Weight

Again as with 2007 diet wise nothing really changed, still enjoyed drinking. The portion sizes did decrease slightly but nothing dramatic.

Weight continued to drop, finishing 2008 weighing 12.1 stone, just under a stone less than 2007.