It was all going so well! I’ve been managing to run regularly and I’ve been gradually increasing my mileage and then this last week I’ve not managed to run much at all. I’ve been full of cold and therefore not had my usual enthusiasm to run.  I have to keep reminding myself that a Marathon Training Schedule is only a guideline and sometimes you have to go with the flow and not worry that your trainers are gathering dust not mud for a few days.

There’s actually an article in the Runners World Magazine (March issue) discussing the dilemma of whether to run or not. There are certainly times when I feel lethargic and not keen to go out but then are fine once I get going. There are of course times when I do end up having to drag myself round but on reflection this is all character building stuff. It’s all preparation for getting through potential tough times in a race and during a full marathon there’s likely to be some tough times.

Running with aches and pains is another issue. Certainly if they consistently appear when running or they linger after the end of a run it would be wise to go to a Chartered Physiotherapist for an assessment. Some advice on stretches or specific strengthening exercises may be all that is required.

I think in any training schedule there are times when you lose a little enthusiasm and perhaps you need to assess why this is. Solutions may be as simple as changing your normal running route, even doing it in the opposite direction. Running with other people is also good for keeping motivated. Not only do you know you have to go out since you’ve made an arrangement but also chatting whilst running does make the miles go faster. Joining a running club is another option, giving you the chance to run with different people and also at different paces. They usually have people who run at a range of speeds so nobody is likely to get left behind.

Anyway, yesterday evening I had a window of opportunity and decided to brave the gym and run on a treadmill, not something I do very often! I much prefer to run outside. However they do serve a purpose at times. They are good for speed work because it’s easier to control your speed because you just set the machine to go at a certain pace. If it’s really icy outside and unsafe, I have been known to run inside rather than outside. On this occasion I thought it would be a good opportunity to try out my new trainers.

I carefully chose a treadmill next to a television and overlooking the pool so I’d got something to look at, having forgotten my iPod. The Sports channel was on so I settled myself down to a steady run.  I learnt a lot about fishing on that run and next week they are talking about “tight lines”. Can’t wait! Anyway, ran for about 45 minutes.  Enjoyed my run but looking forward to getting outside again.

To summarise, not a lot of running achieved this week but I have gone for walks with the children and cycled once with them this week, it being half term, so I’ve not been a complete couch potato. However, next week the only way is up!

Sarah Guinan

38 miles this week of just steady runs.

I ran 9 miles on Sunday followed by another 6 after work on Monday.

I set out in -3 degrees C on Wednesday morning really just planning to run as far as I felt able, since I was feeling a bit tired.  I’d judged my running clothing layers to perfection. I always think if I’m slightly cold as I’m setting out then I should warm up sufficiently to be ok. If I’m warm enough at the front door before setting off or too warm I need to shed some layers.

I took some water with me in a bottle and I had some rather old gel energy sweet wrapped in foil and a gel in a tube. I had the gel sweet at about mile 8 but had slight problems getting all the foil off so ended up chewing foil as well as gel sweet! Not ideal in a race situation. It would have ruined my stats!

I quite like to have the gels in sweet form rather than in a tube because I can never stomach a whole tube in one go. Consequently, I end up carrying it a long way, taking occasional sips of gel as I go. If I squeeze too hard, I then end up having to suck gel off my gloves.

Some gels provide just a load of concentrated energy and others contain electrolytes as well, which are good particularly if you are sweating a lot and losing salts. The sports drinks are another option to replenish either energy or salt levels, but again, you just need to try them out on your training runs to see which suit you. When to use your gels is always important. I benefit most from having them earlier in a long run. If I wait until a need them then I find it’s too late and I can have problems with nausea and stomach cramps.

Back to Wednesday’s run. I thoroughly enjoyed myself. I started off on quite lanes from my house, set off along familiar paths nearby and then discovered new paths that I didn’t know existed. Before I knew it I had run 17 miles although I have to say by the last few miles I was thinking I was ready for my cup of tea and my hot cross bun (I know it’s not Easter yet!). Not a particularly fast pace but obviously a good pace for me since I only felt I’d had enough near the end of my run. Interesting how I found my 14 mile run the other week almost harder than this 17 mile one. I had felt anxious about doing 14 miles the other week since I’d not run that distance in a while but on Wednesday I’d decided I was going to see how far I could go. So much psychology involved in running. Not quite just one foot in front of the other after all!

Sarah Guinan

Thank You Katie!

Alison Barton (Barnton, Northwich)

12 Weeks to go!

It’s been quite a tough week this week. I’ve run just over 30 miles this week, not much more than last week but feel they have been quality sessions.

Training schedules often consist of a mixture of slow, steady long runs (the most important runs really), “tempo” runs when you try and maintain a faster pace than your long run pace, and “interval” training sessions where you run as fast as you can for a relatively short distance followed by running at a considerably slower pace as a “recovery “run. (The Runners World magazine and website are good to look at for all aspects of running.)

Marathon team 2012 set out in the cold of Tuesday morning to try out an interval session, the “Yasso 800”. This is a training session designed by a guy called Bart Yasso. It involves running 800m fast followed by a recovery run and then repeated. His theory is if a runner predicts his marathon time as being 4 hours, for example, he (or she) should be able to run 800m in 4 minutes followed by a recovery run of 4 minutes. Repetitions should be gradually increased from about 4 repetitions in the early stages of the marathon schedule to 10 repetitions.

We decided on a small football pitch as our track and armed with our geeky GPS watches, set up a work out to do 5 repetitions. Mine involved 0.5 miles (about 800m) followed by a 4 minute recovery run. My 800meters actually only took on average 3 minutes and 40 seconds and the 4 minute recovery run felt very generous. We all felt we could reduce the recovery time. I’m not sure how good an indicator for my overall marathon time to be honest but it was still a good interval training session. It was also very exciting to use another function on my GPS watch especially when it gives you a mini fanfare when you have completed your session. I’m sure I will talk more about the pros and cons of GPS watches another time!

Perhaps not ideal, but ended up doing quite a hard run the following day. Ideally in schedules it’s best to follow a hard session with a slightly easier session but my training companion and I set out for a hilly run from Loggerheads up to the top of Moel Famau. In the sun it felt relatively warm but in the shade and at the summit it was a little bracing. Fortunately out of the two of us, I wasn’t the one wearing shorts! We covered 10.5 miles but my legs did feel tired trying to make it up some of the steep hills. My average pace was a little sluggish. May be my watch wasn’t working properly that day? One day it would be good to be able to say I ran all the way.

Sarah Guinan

Sarah finishing the Snowdon Marathon!

Marathon Blog Part 2

Saturday 28^th January.

13 weeks to go before race day!

It’s been a good week of training this week. I managed to clock up 29 miles, including one just under 14 miles. However, it was quite hilly so still ran for 2 hours 4 minutes. Sometimes just as good to look at time running rather than distance travelled, especially if it’s hilly or windy, or if you are running across muddy fields and have a thick layer of mud stuck to the soles of your trainers.

14 miles is the longest run I’ve done in a while and even though I’ve completed a half marathon fairly recently, my friend and I still felt a bit nervous at the thought. It was good to run together since if I was feeling tired, my mate seemed to be strong and then when I found my go fast stripes, it was me that was keeping my friend going. Apart from that, it’s always good to have someone to chat to on a long run.

We had a sports gel at 10 miles. I decided to try out a different type but I found it much too sweet (bit like Goldilocks and the three bears!)Always good to try out gels on training runs to make sure they suit you on race day.

Unfortunately, by the time we had the final 3 miles to complete, not only had we a very long, gradual incline to ascend back to base camp, but my mate had developed blisters just to add to the challenge. She’d bought trainers at the beginning of the year but has felt her feet sliding around. When buying trainers it’s that balance between having enough room for your toes to minimise blackened toe nails but not too much that you end up with blisters. (There’s that Goldilocks and the three bears theme again, not too big and not too small!) An ordinary shoe insole might solve the problem of her trainers being too big, but otherwise it may be necessary to buy another pair of trainers but in a smaller size.

I have to say that fortunately I have managed to avoid major running injuries so far and have run comfortably in trainers with neutral foot position and cushioning. However, this week I have been slightly aware of mild ache in my left foot. On stretching I notice I am tighter in my left than my right side.  I need to be more diligent in stretching my calf muscles and my hamstrings, in particular, which may be causing me to slightly over pronate (roll my foot inwards).

A good way of stretching your calf muscles is by placing your toes at the edge of a step then gradually lowering your heel downwards. To stretch hamstrings (back of thigh muscles) stand on one leg with knee flexed and stretch out other leg with knee straight. Lean gently towards the foot of your outstretched leg. Of course, if you are concerned about any aches or whether you are stretching correctly, any of the physiotherapists in the clinic would be happy to assess and advise you.

Another long run next week on Wednesday but as  my husband often says, “It’s just one foot in front of the other!”

I did my first marathon in 2010 which was the Snowdonia Marathon. It was a great experience, in spite of wind, rain and hail and a few hills and I was pleased with my time of 4 hours 16 minutes.

My second marathon was in 2011 in Stratford. I really wanted to do a sub 4 hour time, if not better but unfortunately things did not work out on the day whether due to nerves, hydration, pacing.

This year I’m hoping for a more positive result and have just entered the Greater Manchester Marathon which is on 29^th April 2012. It’s a week after the London marathon so that I can train with my friends who have managed to get places in that marathon.

I do a mixture of running on my own but also enjoy running with my mates. Friday is usually a break from running when we do an hour’s swim session followed probably by an hour’s chat over coffee!

I’m now 2 weeks into a 16 week programme and gradually increasing my mileage on my long run and mixing it with shorter runs but faster pace. This week I’m aiming to do up to 14 miles on my long run unless we decide to head for the Welsh hills where we’ll be aiming to run for just over 2 hours.

Watch this space!

Sarah Guinan – Physiotherapist

We are pleased to announce that our new respiratory physiotherapist is available for appointments at our physiotherapy clinic on Lower Bridge Street in Chester.

Debra Webb specialises in treating conditions that result in acute and chronic breathlessness and other poor lung functions.

Find out more about Debra or make an appointment.