Night off!

Ahhhh...I'm sat here with my feet up, with the telly on, after a rare evening of non-running related activity.

Last night's track session down at Spen was typically tough and comprised of a mile warm up, 6 x 1000m reps (4:30) with 200m active recovery, and a mile warm down.

Interestingly, me brand spanking new Garmin has clocked the 'mile' warm up/down at nearly one and a half miles, so we've been doing the best part of a mile additional distance than we thought at each track session. Ha!

Anyway, it was typically solid and negotiating hoards of unruly kids with zero track etiquette made matters a bit harder. They'll soon learn when they get a whack off someone's spike...

Anyway, tonight is a rest night, so I've taken the opportunity to cook up a monster batch of my special recipe curry, which I have refined over the best part of a decade - big up massive junglist respect to Madhur Jaffrey for the initial inspiration!

So, after a lot of chopping, blitzing, stirring and tasting, my masterpiece was ready. It's an incredibly cheap, healthy and tasty recipe. However, due to the (some might say excessive) chilli content - fourteen birdseyes in this one - it's scorchingly hot and therefore not recommended for pre-race fodder. Unless you want to experience a catastrophic anal prolapse, mid-run. Which I don't.

Therefore, it is only recommended for post-race consumption, definitely with a couple of chapattis and preferably with an ice cold weissbier or two. Make that three.

I'll leave you with a tantalising image of the fruits of my labour - all five portions (2kg) of it!

Portion one will be consumed as described above after Saturday's long run. Can't wait!

Tomorrow night is a steady 10 miler so I'll report back on that one in due course. Over and out for now.

SPEN(T)!

Woah. That was brutal - not only had I forgotten the route, I'd also forgotten how tough it is!

After our early night, we were up at 6.40am for our pre-race porridge ritual, before the brief drive down to Spen to meet Rob Moon.

It was almost a perfect running morning, that is apart from the brisk, bone chilling wind. However, the sun was out and we'd got work to do!

Our other Spen mate, Neil, decided to join us for part of the route, stating that he'd bail out after about 10 miles. Very tempting, I thought, as we set off.

The Spen 20 route is essentially a convoluted figure of eight, with a total of 1150ft of ascent, which starts and ends at the Princess Mary Stadium - the home of Spen A.C. The event itself begins and ends on the track but, as the track was locked, we started on the road outside and set off up the long drag to Scholes.

The first ten miles were a relative breeze and it was nice to run at a pace that allowed conversation on such a gorgeous day. The only small hiatus was Sam's desire to stop for a wee at eight miles, which resulted in us all getting really cold very quickly.

Then my toes started hurting! A really odd, annoying, niggling pain that wouldn't go away, despite wriggling them the best I could when each foot was off the ground. Alas, it didn't work, so I resorted to distraction tactics, the primary one being trying to keep up with Rob who'd blasted ahead into the distance!

The second tactic was to consult my new Garmin and see how far I'd gone, what pace I was doing and, theoretically at least, how long I'd got left to go.

So, with focus renewed, I ploughed onwards back to Spen and was later pleased to note that I even managed to clock a sub-eight minute mile between 18 and 19 miles.

When I got back, the track was open so I took the chance to do a couple of laps to make up the distance and ensure that the full 20 was covered.

Oddly, Sam was not back yet, even though she was only a couple of hundred yards behind me as I put my foot down coming back along Headlands Road. So, slightly worried, but not enough to prevent me from scoffing a Snickers bar, I jumped in the car and retraced the route in an attempt to find her. After the first loop, there was no sign of her and I was starting to get worried - it may have been the Snickers giving me the energy to be more worried? Then Rob called me to say that he'd not tracked her down either and my mind started working over time, with injury/abduction/accident theories! Damn you, energy giving Snickers!

Thankfully, a few minutes later, Rob called to say that Sam was safely back at club, having missed the last turn down Knowler Hill and had added an additional mile to the distance for her troubles!

So, after a bit of a squabble about the relative merits of remembering the route on the journey back (during which Sam threw a semi-eaten Double Decker out of the car window in half-arsed rage), it was a welcome relief to get home, get the kettle and sausages on and then jump in a freezing cold bath! I was a total wimp and managed about two minutes, whereas Sam was much tougher and lasted nearly ten!

The rest of the day was spent on the settee, eating lots, with the six nations on the box and a couple of medicinal cans of Guinness on the go - perfect!

So, that's it; we're half way there - eight weeks done on our 16 week plan. I reckon the next eight are going to be rock solid and our already tired legs are going to get even more worn out. However, victory is in sight and there is no way I'm going to allow myself to feel like I did last year when I lined up at the start - injured, in pain and under-prepared.

I repeat: victory is in sight!

Massage time...

The old legs have been taking a bit of a pounding recently, what with the increase in overall mileage, the increase in long run distances and the odd fast race(!)

So I booked myself in for a sports massage with Hannele, who gave me a thorough pasting last year when I was feeling wrecked, pre-marathon.

I knew exactly what I was letting myself in for from last year's experience, and also because Sam went to see Hannele a couple of weeks ago and got soundly beaten up for an hour for the princely sum of £30.

Tonight, Sam went first and I followed immediately afterwards, dearly hoping that Hannele would be worn out after an hour of pain extraction on the missus.

No such luck. Within minutes, I was yelping, gritting and grinding my teeth and swearing like a trooper. Hannele really knows what she's doing - identifying every knot and lump in tired muscle fibre and then smashing, kneading and squeezing it into relaxed submission. There is no way to describe the intensity of pain at certain points and, although you try to convince yourself that this is actually doing you some good, it's very difficult to remain chipper when someone's got their full weight channelled through their elbow into your arse cheek. And you're paying for the privilege.

Hannele also went to work on my sore shins, breaking down scar tissue and freeing up trapped and tight muscles to the extent that I was feeling light-headed and a bit abstract by the end of it all!

Anyway, I survived.

So, hopefully, we'll see the benefit tomorrow. Our dry run of the mighty Spen 20 awaits - we're meeting up with our mate, Rob Moon, down at club for a 9.30 start, so it's been a pasta-based, dry and quiet Friday night - who said rock 'n' roll was dead eh?!

Rob's (enormous) house happens to be on the route, so we'll have good access to water and energy drinks because we have to pass it twice. Might not bother trying to nick his best silver cutlery this time round - it'll only weigh me down and he'll probably hear it jangling in my pockets. (Rob - this is a joke if you're reading this. I know it's stainless steel and therefore worthless).

We're aiming for a very steady three hours, but you know what we're like!

I'll keep you posted - strength and honour!

GARMIN!

I've finally succumbed, after months of procrastination and mucking about, and got mesen a Garmin 110 forerunner.

IT'S PROPER BO, I tell thee!

Not had chance to test it out yet, as it only turned up last night and it needed charging and setting up prior to use.

We're doing our Spen 20 dress rehearsal tomorrow, so it'll get a really good debut.

I'll let you know how I get on with it but, for now, I'll leave you with a picture.

Mmmm.....the shining light of technology!

H2NOOOO!

People are often heard saying "no pain, no gain" and I think this is a sentiment that most runners would agree with.

There are no cheap tricks or cheats with running: the vast majority of people can't just rock up to a race, totally unprepared, and expect to do well or for it to be easy.

Similarly, the only real way to run further is to just run further - even a 100 metres more at a time. The same applies to improving your pace.

Fundamentally, your body needs to tolerate the stress of exercise at the limit and it is only through recovery that it gets stronger.

Obviously, sustained effort comes at a price! As I said the other day, my ankles and shins have been sore and, although wearing my compression socks has worked to a degree, tonight's fast five miler has left me in considerable pain.

Desperate times? Desperate measures: the bucket of ice cold water!

I honestly wouldn't wish it on my worst enemy, such is the bone shattering cold that grips you when you plunge yourself into it.

Needless to say, I could only tolerate it in short, sharp bursts but, perversely, there was a feeling of sweet relief and maybe even pleasure afterwards!

Yes, I know I'm weird.

Anyway, 11 miles await tomorrow evening, followed by track intervals on Thursday, so it's vital I feel ok and don't make matters worse. Then there's the main event on Saturday: Spen 20 - The Dress Rehearsal!

Oh yeah, one other thing, Sam and I got a mention in the Spenborough Guardian paper after our good times at the Liversedge Half.

Like I said: no pain, no gain!

N-N-N-N-Nineteen!

Think of nineteen and what springs to mind? Adele's, now classic, multi-award winning, debut record? That annoying Vietnam war related electro tune from the 80's?

Both worthy of some thought, (maybe?!) but, for the past 24 hours, my every thought has been consumed with getting through today's 19 miler!

As I said the other day, I've been struggling with sore ankles and shins this week because of a lack of rest. I was in pain all day on Friday and I even wore my compression socks to work, in the hope that they'd provide me with support and take the swelling down.

Yesterday I was still hurting and, when we went to our favourite shop so I could buy some new running shoes (Sports Shoes in Bradford - it's excellent! - www.sportsshoes.com), I could hardly run when I was trying them out! Needless to say, I was a bit worried about today!

After a bit of debate about some really nice feeling, lightweight Mizuno, I decided to stick with Nike Vomero shoes. I got my first pair last autumn and was well impressed with them from day one. They're really well cushioned but much lighter than the equivalent Asics shoe, which is what I used to wear. On the downside, they wear out quicker, hence having to replace them yesterday. I reckon I got about 450 miles out of my first pair, which is about 10 weeks of running at the moment! Expensive!

A lot of runners have got a problem with Nike shoes - Runner's World don't even sell them and some people claim, ridiculously that, if you wear Nike you're "running with the devil". Frankly, I think it's a load of crap - they've got the R&D budget to ensure that their shoes are at the leading edge of technology and, if they're good enough for Paula Radcliffe, they're good enough for me.

Check 'em out - bobby dazzlers!!!

Anyway, today's effort was prefixed by a monster ten hour kip (in bed before 10pm again!) and a huge bowl of banana porridge. We set off quite late by our standards, not getting out of the house until nearly 11am, but stepping out into cloudless, electric blue, Yorkshire skies.

We've found a pretty easy nine and a half mile loop recently, with a steady two mile downhill to start things off, a very flat three mile mid-section then a steady climb up to about seven miles, before an undulating last couple or so.

So we decided to do it twice.

It worked out well because it meant we could leave some water and energy gels not far from the house and pick them up half way round.

The first half was fine; brilliant sunshine, steady pace, pain-free legs and a nice chat about this, that and the other. It's refreshing to run at a pace that allows you to have a conversation, rather than pile through the miles right on your cardio limit.

Things got more interesting and painful after about 12 miles and it was a case of digging in and getting round. Oddly, my toes were the most uncomfortable thing - when I wear compression socks I can't really flex them much and they end up really bugging me!

Thankfully, my legs don't feel half as bad as I thought they would, but I'll need to stretch a lot ASAP. I've also put some flight socks on to give the old ankles some support. I reckon it's the magic of me new Vomero shoes!

Anyway, 19 miles in the bag, and a bacon cob, Snickers bar and shedload of crisps in the stomach. Speaking of which, we were meant to be having roast pork for tea, but neither of us can be bothered to make it, so we're opting for a takeaway. Well...I think we might have just earned it!

All is looking good for the Spen 20 race, three weeks today.

BTW - please sponsor me! Ta kids! x

http://uk.virginmoneygiving.com/AlexBoryslawsky1

Track Attack

Well, if I thought I was ruined last night, I definitely am now!

Managed to get back from Coalville just in time to get down Spen, get changed and out for our track session.

All day, my ankles had been telling me they were not looking forward to it, especially because they'd spent most of it lumping about in heavy safety boots in a factory.

Anyway, after a mile warm up, we set foot on the track for 15 x 200m sprint reps with 200m active recoveries.

The first few passed by without incident but, after about halfway, I was starting to feel it.

That's the good thing about running with the pack - you can't give up, even when you probably would do if you were on your own. If you've got an ounce of competitive spirit in you, then you have to be up at the front, chasing down the last few metres.

Obviously, the best rep is always the last "shit or bust" one! We were meant to be doing each one in 50 seconds but, such is the competitive nature of things, we blasted round in 38, after doing nearly 6K of speed work!

After a mile warm down, it was goodbyes and back home for a shower, a well earned pizza and a Guinness.

So, that's me done for a couple of days - I really need a rest because I can tell that Liversedge is still in my legs and we've got a nice, leisurely 18 miles penciled in for Sunday. Can't wait - not long to the Spen 20 race (3 weeks on Sunday).

As they say: fail to prepare, prepare to fail!

Ten of the (not so) best!

I'm sat here, my body wracked, after ten brutal miles with Sam and our mate Lucy.

In itself, it wouldn't have been a big deal but, on the back of Sunday's efforts and Monday night's five miler down at Spen A.C., it was a right effort.

Last night's rest didn't seem to have had any beneficial effect on me and, from the off, my legs felt tight and I couldn't find my stride, so it was a case of digging in and getting round.

Oddly, I found it a lot easier to power up the hills, rather than down them - a consequence of my right ankle feeling a really delicate at the front where it meets my leg. Whinge whinge whinge!

Anyway; job done!

Tomorrow night is 15x200m reps down Spen (with the usual warm up/down miles and active recovery), so I'm hoping I'll be back on the pace. Pace being the operative word - 200's are fast!

Incidentally, Sam was the 13th female finisher on Sunday, which is an amazing achievement, especially considering we're not even training for a half marathon or regularly running half marathon distances at half marathon pace. I'm really proud of her and I'm sure she'll be a top ten finisher sometime soon.

Anyway, I've got a very early start tomorrow, so I'll sign off with an action shot from Sunday and, if anyone says anything about the size of my thighs, there'll be what's for!

Personal, nay...Lifetime Best!

The mood is buoyant following a lifetime best of 1:40.15!

OK, so the ever elusive sub-1:40 just evaded us again, but I'm beyond delighted with my time and even more chuffed for Sam, who sneaked home a second ahead of me!

Last night I was so tired that I was in bed and asleep before half ten, which is unheard of when Match of the Day is on the box. Anyway, the ten hours of decent sleep obviously did me the world of good because I woke up feeling refreshed and up for it.

Recently, I've been quoted saying that it's not about the race on the day because the real aim is a sub-4 hour London but, as ever, I can't help myself when the clock starts! It's practically impossible to view it as another training run when you've got your Spen vest on, people are cheering you on and there's an element of competition involved.

Putting the times into perspective, Liversedge is a monster route. There's pretty much zero flat and the ups and downs are extreme. I totally forgot about the one mile drag from mile nine up to ten. A total energy sapping brute of a climb!

We both ran really well, given the terrain, and we passed the 10K mark in under 45 minutes. Eight miles were despatched in 1:01, which put us within sight of a PB and, although neither of us dared say it at the time (not that we could!), maybe even a sub 1:40.

Anyway, aside from a bit of retching with mile or so to go, I felt really strong - legs and lungs. Goes to show that the hard work on road and track is paying off...

By far and away the toughest bit was running past the Gray Ox pub, where we're going for an early Valentine's tea tonight!

So, I'm a happy boy but there's not much time for rest and reflection - week seven begins in earnest tomorrow. Five miles on the plan!

For now though, a pint of the black stuff awaits. Well...it's good for rehydration and recovery. Guinness for strength, and all that...cheers!

Faster Pasta

So, it's Liversedge Half tomorrow and we've just enjoyed our traditional pre-race carb-up, which tonight consisted of serano ham and hazelnut tagliatelle with garlic bread. Yeah, I have no idea what it is and wish it'd been spag bol too. Pudding was a tube of Smarties - I am hoping they have the answer, as they claim in the old TV ad!

I have to say I'm a little daunted about tomorrow. My recollection of last year's race is not a happy one, due in part to the fact that I was not on the best form, but also because it's tough as owt!

In particular, the climb back from Bailiff Bridge, up the aptly named "hill from hell", is a total beast. I very nearly coughed up a hip at the top last year.

To make matters worse, my legs are feeling sore and I keep getting phantom twinges at the top of my left thigh. However I'm sure it'll all be forgotten by the time I line up at the start tomorrow!

Basically, I'm being a bit of a wimp and I need to man up and attack this race tomorrow!

Strength and honour!

That was fun...

...if by "fun" you mean freezing, soaking, lung bursting track work!

I finally managed to get away from Driffield, after anxiously looking out of the window a few times this afternoon to see the white stuff tumbling down ever harder.

The journey back was rubbish, with an initial 25mph crawl through a blizzard back to the M62 and then a rather more brisk blast through the driving spray and snow back home.

We normally try to get down to club by 6.30pm, as it's nice to have a chat with the gang, find out what everyone's been up to and discuss what people have planned for the night's run. Didn't get home until gone 6.30pm, so it was a very quick change into my kit before the 10 minute drive down to the club.

I needn't have worried because the turn out was quite low, due in no doubt to the crap weather.

So, we did the usual mile warm up to Hecky bus station and back, before setting foot on the track.

Not sure if the photo does it justice, but the back straight and homeward curve were still covered in a couple of inches of wet, slushy snow. Fortunately, the grip was pretty decent, although it meant that more effort was required to maintain the pace, which was a pretty quick seven minute mile. Add to this the persistent freezing drizzle, it was a proper treat.

The first 2K was despatched with the minimum of fuss with a welcome slower "active recovery" lap. However, midway through the second 2K, I was feeling the burn a bit and I then had to resort Paula Radcliffe's old trick of counting repeatedly to 100 on the last 2K!

After a one mile warm down to the bus station and back, it was a quick goodbye to all and back home.

I was so cold by the time I got in that I couldn't stand under the baking hot shower for long enough.

Anyway, we're now fed, washed and warm and are having a well earned rest before bed.

The brutal hills of Liversedge Half Marathon await on Sunday! Can't wait!

Snow joke

Currently sat at a supplier's factory in Driffield. It's snowing.
Tonight, we've got a track session planned at our running club, the wonderful Spen A.C. Track is tough at the best of times, but it's going to be even more fun tonight!
The plan is: One mile warm up, followed by 3 x 2000m efforts (9:00) with 400m active recovery in between each effort (2:30), then one mile cool down.
I'll let you know how we got on later!

Sam

By the way, I forgot to mention earlier that the reason why Sam was with me is because she's also running London. It's a lifetime ambition for her and she's running for the eating disorders charity, beat. I'll tell you all about that another time but, for now, you can check out her general hotness in this photo!

MIND

By the way, this is why I am bothering!

I'm running for a brilliant charity that I really believe in - Mind.

Mind helps people take control of their mental health and campaigns vigorously to create a society that promotes and protects good mental health for all - a society where people with experience of mental distress are treated fairly, positively and with respect.

With one in four people likely to experience a mental health problem every year it is critical that we raise awareness and promote good mental health for the benefit of all members of society.

You may be wondering why I've chosen Mind. Poor mental health has been a big issue for my family and had a massive impact on my childhood. Sadly, my Mum spent a lot of time in hospital with serious mental health problems when I was growing up and this was very distressing for her and the rest of the family.

Fortunately, she is in a period of good health at the moment but every day is a struggle for her and it is made even harder because of the stigma that still surrounds mental health.

So that's it. I hope you'll dig deep and give what you can. I raised nearly £1000 last year and would love to get close to that again...

My fundraising page address:

http://uk.virginmoneygiving.com/AlexBoryslawsky1

This is what we had to contend with on Sunday, so it's little wonder that we were feeling it a bit tonight.  Fifteen miles through this stuff is probably more like twenty!

Mid-week miles...

I'm new to this blogging thing, so bear with me.

I'm not even sure if anyone will actually want to read this!

Anyway, I'm now mid way through week six of my training for this year's London Marathon.  Tonight was the mid-week long run - 9 miles.  Normally, I wouldn't bat an eyelid at such distances, even in the week, but I went to a charity dinner last night, had too much wine and not enough sleep.

Needless to say, it was not the easiest of runs but I had my lovely wife, Sam, for company so that made for a more pleasurable experience.  We opted for a new route tonight; one which would hopefully reduce the overall climb.  Clearly, it's all academic when you live half way up a massive Yorkshire hill, but it was done with the best intentions. 

So, off we went, downhill to Dewsbury then back along the entire length of Bradford Road up past Oakwell Hall, before looping back to Batley Manor.  We both struggled a bit tonight, which I suspect is a consequence of the aforementioned heavy night (for me) and the fact that we did a gruelling 15 miles in the snow on Sunday (I'll put a photo on later) and a quick four mile blast on Monday. 

What better way to reward aching muscles than with a takeway, so I've just demolished two popadoms, two meat samosas, garlic chilli chicken tikka and a garlic roti! Well...I've hardly had owt to eat today.

Tired legs now in need of a good stretch!