Aqua running

I'm been thinking lately of doing aqua running because I use the pool 2-3 times a week to swim but I would be better using that time to do something similar to running instead. I don't have to be injured to aqua run and it'll also prevent injury. Here's the research done so far:

Due to buoyancy heart rate is about 10 to 15 beats per minute lower.

Technique:
Link (roll over me to see where I go)
Link (roll over me to see where I go)

Buy:
a floatation belt:
Link (roll over me to see where I go)
shoes:
Link (roll over me to see where I go)

The Forerunner 310XT will not be able to receive heart rate data from the soft strap while in the water.

Cadence is a great way to monitor your workout in the pool, about 76 to 80 cycles per minute with each leg will help duplicate land running. On land the recommended cadence is about 88 to 90 cpm, but due to water resistance the equivalent in the water is about 10 cpm less.

"Nothing in the world can take the
place of persistence...Persistence and
determination alone are omnipotent."
- Calvin Coolidge

I was pleased with my time for the Warrington Road Runners 10K. It was 34:15 which matches my current 10K (loop) 10K. My 10K PB for a point to point race is 33:40 so I don't count that as a comparison.

I'm also pleased with the result because:
- I've only been doing easy running since the marathon. With more interval sessions I'll go faster;
- The course was full of sharp corners and partly on grass;
- I went the wrong way three times, did only added about 15 seconds on my time but mentally it added a bit more time because I kind of gave up a bit towards the end.

At my next 10K race I would like to pace 5m20s/m or 3m19s/km which will give me 33:08.

The coach's main job is 20 percent technical and 80 percent inspirational. -Franz Stampfl

Today I've done 4 miles barefoot, 8 strides, and ran home (11 miles). I've also done some core strength work, sit ups, curls etc. I can't believe that I managed to get all of the way home without any rain.

Tomorrow's plan is 4 mile run, 22 miles bicycle and 40 lengths in the pool.

You can actually suffer a little bit more going slowly than when you're going really fast. A faster marathon might even be easier than a slow one, in terms of what it takes out of you mentally. -Frank Shorter

When I ran my last marathon it took me 2h34m and I was tired for being out for so long. When I think about those marathon runners who take 4 hours or more it must be a different type of challenge for them. At Chester Marathon I had the opportunity to hang around and I saw runners finish in times over 4 hours. There was a runner who pushed a disabled person around in a wheelchair. I honestly think that these people have a tougher time and when they get up the next day they are in a lot more pain that me. OK they may not train as hard or have the type of pain in the race you get from speed (spikey pain I like to call it) but that it only for a short time.

My plan for the next week is to continue with the FI phase of training (Foundation and Injury Prevention). This will involve easy runs/bike-rides/swims with my heart rate staying under 150bpm.

You have to forget your last marathon before you try another. Your mind can't know what's coming. -Frank Shorter
Recovery week. I want to run hard but my legs won't let me. This is often the case after a good marathon. You get a buzz for running after the race and want to run lots but your body doesn't let you. Tuesday and Thursday night were nice because I ran easy runs with people I wouldn't usually run with. Right now I'm feeling pretty tied due to cycling & swimming this morning. It seems to be a habit I can't drop because I feel lazy not doing it and also a cycle commute is much refreshing than going on the train. Last night on the train it was packed, hot, late and slow.

Race Report. 2h34m MBNA Chester Marathon 2010 2nd Position

Behind every great sports achiever is a lot of support from others. Thanks to my beautiful wife for all the support throughout my hard training.

A big shout out to the organisers of the race, Chris & Andy. Everything went smoothly, parking attendants, registration, start off, marshalls, lead cyclists, finish goody bags, water, toilets, showers, I was really impressed by the organisation. The lead cyclist next to me did a great job of making sure everyone kept to the right side of the cycle path (it was a there and back race).

Next onto how I felt through the race. I had prepared to do the race so well that I was enjoying putting all the hard work of the training out into the race. Every mile was bang on what I planned. Every mile was a release of energy which resulted in a deserved fantastic pace. Previously I have completed 4 marathons and I think I smiled the most in this one. I kept thinking “This Race is What I've Wanted For So Many Training Miles – Now Do It Justice”. At the end I thought what I always think “I could've done better”. I look forward to the next one. Thanks to everyone who sent me messages including birthday messages.

I also beat the World Record for the mens marathon. In 1913 on this same day, 31st May, Alexis Malkolm Ahlgren broke the World Record with a time of 2h36m!!

If your put off by numbers then stop reading now, otherwise read on.

My Previous Marathons:
London 2007: 03:01:30
Blackpool 2008: 02:35:47 (short)
Anglesey 2008: 02:47:34
London 2009: 02:37:51
Chester 2010: 02:34:59

The statistics:
Gun Time: 2:35:01
Chip Time: 2:34:59
Elevation Gain: 550ft
Avg Pace: 5:53 min/mi 10.2 mph
A Personal Best (PB) for a marathon and also a WAVA PB. WAVA = World Association of Veteran Athletes. They collate world race times and give an equitable age related percentage for comparison purposes. Age grading is a way of putting all race participants on a level playing field, regardless of age or gender. Age-graded scores let you compare your race times to those of different runners, as well as to the standard for your age and gender.

Play through my race: http://connect.garmin.com/player/35211835

Splits:
5:47 5:55 5:51 5:40 5:52 5:43 5:47 5:58 6:03 5:52 5:56 5:56 5:55 5:55 5:54 5:52 5:53 5:54 6:03 5:50 5:55 5:56 5:54 5:44 6:03 5:56 1:58
Cumulative Splits
00:05:47 1
00:11:42 2
00:17:33 3
00:23:13 4
00:29:05 5
00:34:48 6
00:40:35 7
00:46:33 8
00:52:36 9
00:58:28 10
01:04:24 11
01:10:20 12
01:16:15 Half way 1:17:15
01:22:10 14
01:28:04 15
01:33:56 16
01:39:49 17
01:45:43 18
01:51:46 19
01:57:36 20
02:03:31 21
02:09:27 22
02:15:21 23
02:21:05 24
02:27:08 25
02:33:04 26
02:34:59 26.2

4 days to Chester Marathon

"Victory belongs to the most persevering."
- Napoleon

http://chestermarathon.co.uk/

Well I have four days left until Chester Marathon. Today I went for a gentle run with my friend Adrian and also did some strides. The carbo loading has started tonight after completing four days of no carbs. The thing about eating food with no carbs is that it doesn't fill you up and it has made me feel a bit week. But now just 1/2 hour after eating pasta and breakfast cereal I feel better.

I'm hoping to set off at a 2h35 pace on Monday which is 5:55 per mile. Once I get half way I'll see how I feel and speed up / low down as necessary.

Can't wait for bed time. zzzzz