Tag Archives: injuries

Winging it

The London Marathon (2014 edition) is now only three days away, or two days and three nights if you prefer pedantry, and I will be at the lining up at the start.

I’d be lying if I said I felt ready for it. Since the Berkhamsted Half, my running has been hit and miss and aside from 15 miles across two runs in one day, I spectacularly failed to manage a long run of any distance at all. Between work and personal life building up, training has fallen by the way side. Mentally my focus has been elsewhere and even as recently as Monday, after an otherwise enjoyable run left me in copious amounts of pain, I was considering deferring until next year.
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#C25K Week 4: Roadblocks

Week 4 of the C25K is where it starts to ramp up with quite a sharp progression to 16 minutes total running in two sets of 3 min run, 90 sec walk, 5 min run with a 2.5 minute run between sets. Excluding the cool down, it’s the first time that the program demands more time running than walking. The step up is also quite considerable; if you recall, C25K week 3 only has 9 minutes of running so week 4 nearly doubles the time. An alternative way of breaking down the challenge is to focus on the time running in one go is only increased from 3 minutes to 5. That shouldn’t be too bad right? Right?

For me, it turned out that the real challenge was the 90 second walk recovery between the 3 minute and 5 minute runs. Having worked out a more structure pacing plan based on the FIRST plan and sticking to it through week 3, I knew what I was aiming to do: 3 minutes at 6:30 min/mi and 5 minutes at 6:45 min/mi. Best Laid Plans and all that (soon to become a subtitle of this blog, I’m sure – in fact, I might even get it inscribed on my gravestone!)

W4D1 was hard!
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Time for new shoes

When is the right time to buy new shoes and after how much mileage? If you were to ask several different people, you’d get several different answers. The commonly accepted rule of thumb is to change your running shoes after every 200-300 miles but if, like me, you’ve never really kept track of which shoes you wear and how far you’ve gone, what are you going to do? Trail shoes potentially have a longer lifespan than road shoes because they’re generally used on softer, less abrasive surfaces. Your weight, gait and running style will also affect the wear and tear on your shoes. For example, in the last 10 years, I’ve gone through two pairs of Hunter wellies because of the amount of walking I’ve done, my stride and my weight while my wife, who has probably done a similar amount of mileage, is still on her first pair.

My personal method of knowing when I need new shoes is by the feel of the shoe when I wear it and to examine the shoe itself. So, if you’ll pardon the smell, let’s have a look and see what we can see!
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