Enroute to the Lakeland 100 again

This year will be my second attempt at Lakeland 100. Last year I got to 75 miles at which point my brain informed me my body was unable to complete the task which it turned out the next day was a big fat lie!
Rome marathon was on my calendar as part of my training for this event. It was never going to be an attempt at a PB due to the weekend before having taken part in a 33-mile recce of part of the Lakeland course and the weekend prior to that taking part in the local Gin Pit marathon on the Saturday and the Wigan half on the Sunday.
It all started off very positively with us actually arriving in Rome itself. Last year due to airport strikes my Rome marathon ended up cancelled as we were unable to fly and Manchester marathon became my replacement. So finally getting there surely has to be a good omen?
The Rome marathon starts and finishes near the Colosseum. What an amazing starting point for any race. As with all big city marathons I have taken part in I seemed to start off at the very back. Something to do with long toilet queues I think. I thought I hadn’t done too badly though this time and got myself into my little start area, however after about 1 km I came across the 7hr pacer which informed me how far behind I had started off.
It had started off drizzling whilst we were waiting to start but as we ran the rain got heavier and heavier. We passed by the Vittoriano building and the Circus Massimo. It was as we reached the white metal bridge known as the Ponte Settimia Spizzichino dedicated to a lady of the same name one of the only survivors of the Roman holocaust that I became a little unnerved as the thunder and lightning began at this point.
As with other big city marathons there are drink stations every 3 miles or so. Even I have no need to take a drink bottle with me en route at these events. One thing did take me by surprise though. We came to the first sponge stop usually required during hot weather and I had to laugh as the street was strewn with used sponges. Why on earth did people need to cool themselves off during a downpour I’ll never know. Still it amused me for a mile or more further. Another mile or so and the rain finished, at least for another hour or so anyway. Rome marathon really is one where you get to sample many of the tourist attractions of the city.
It was around the halfway point I think the spectators became more plentiful and I heard for the first time a spectator shouting Die! Die! Die! I must admit I was concerned. I had survived the lightning now I was listening to this. I would hear this chant many times throughout the rest of the run thankfully accompanied by claps and cheers so I did begin to relax. I found out later that Dai! Dai! Dai! Means come on come on come on. Another thing that Rome does well is the amount of musical support along the route. I’d say there were more than the rocknroll series well the Liverpool one anyway.
Soon after my recovery from the chants we hit the run up to the Vatican. What I can only describe as a wave of emotion hit me and I became quite choked up. We hadn’t yet visited this area yet so this was the first time I had set eyes on it. I am unsure if this was due to the Vaticans presence, itself although I am not particularly religious or catholic, or whether it was due to the adrenaline coursing through my veins despite just plodding along. However, a similar thing happened when I passed through Warrington Wolves rugby ground during the English half the year before and I live in Wigan.
All in all I have a few favourite marathons and Rome has definitely been added to that list. You will never I am sure be able to get to see many of the sights such as the beauty of the Piazza Navona as clearly without the throngs of tourists surrounding it. I would consider it a must do for every marathoners bucket list.

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100 mile plan 

So last year I failed at the Lakeland 100 bowing out at 75 miles convincing myself there was something wrong with my left big toe and that I wouldn’t meet cut off so there was no point continuing. This year I need to complete it to prove to myself and so will commence this blog to help prove to myself I can. I have had a bit of a setback in that I pulled my hamstring in December so I’m unable to run fast and I’m just rebuilding the miles slowly but surely. I completed the rivington night runner on Saturday night was ok for most of it but as soon as I sat in the car the ache in my buttocks and down my leg was pretty sore. Next day it was fine though so I take positives from that. The moon was amazing the pics don’t do it justice 

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Below is the training schedule that the Ultraladies have used when training for a 100-Mile event. The schedule is designed with the “newbie” in mind and reflects the bare minimum training to complete your first 100-Mile endurance run.

The 100-Mile training builds upon the 50-Mile training so ideally you will have completed a recent 50-Mile followed by a 4-6 week recovery period recovery period before starting the 100-Mile training. A few of the smaller ultra distance races will teach you the “mental” things you will need to know to get through your first 100-Miler.

All distances are in miles.

Week Number M Tu W Th F Sa Su Total

2 — 4 6 4 — 16 10 40

3 — 4 6 4 — 18 10 42

4 — 4 6 4 — 20 10 44

5 — 2 4 6 — 10 8 30

6 — 4 8 6 — 20 12 50

7 — 4 8 6 — 22 12 52

8 — 4 8 6 — 22 12 52

9 — 2 4 6 — 10 8 30

10 — 4 10 6 — 25 13 58

11 — 4 10 6 — 25 13 58

12 — 4 10 6 — 25 13 58

13 — 4 8 6 — 10 8 36

14 — 4 12 6 — 28 15 65

15 — 4 12 6 — 28 15 65

16 — 4 12 6 — 28 15 65

17 — 4 8 6 — 10 8 36

18 — 4 15 6 — 30 15 70

19 — 4 15 6 — 30 15 70

20 — 4 15 6 — 30 20 75

21 — 4 8 6 — 10 8 36

22 — 4 15 6 — 30 20 75

23 — 4 15 6 — 30 20 75

24 — 4 10 6 — 10 10 40

25 — 4 — 6 — 10 — 20

26 5 3 2 — — 100 — 110

The 100-Mile schedule will have you training in cycles of three weeks hard; one week easy to allow recovery and help prevent overuse injuries that may occur from ramping up mileage too quickly. Three hard weeks followed by a recovery week will allow the next hard weeks to reach more optimal performance. Rest is essential; I recommend no running at all on Mondays/Fridays.

You will begin running back-to-back long runs on the weekends. Each weekend you will do one long run followed by one semi-long run. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary but nothing substitutes for the weekend long runs. Your long runs should simulate the conditions of the race course as to running surface, degree of hills, etc. As much as possible, try to train under conditions that will best prepare you for the race you’ve chosen.

Do not get caught up in over-training. Take the easy week every fourth week. Although it should hurt to some degree to train for a 100-Miler, you should gradually begin to notice that you feel stronger and recover faster than before. If you develop any recurring pains, ongoing fatigue or illness, you should consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100-Miler without the mid-week long run so it also may be dropped for a time, to allow problems to resolve.

Studies have shown that running 100+ mile weeks does not increase one’s chances of finishing a 100-Mile run. Many ultra runners have completed 100-Mile runs with weekly mileage in the 50s or 60s. The rule here is “quality” of training, over “quantity” of training.

The three-week taper is essential for going into the 100-Miler well rested and injury free. Do not get caught up in last minute training that withdraws from your training account. If you are nursing an injury, you might even consider taking a four-week taper.

When you are training for the 100-Miler, all other races should be used as training runs. Always go for “time on your feet” over speed. The more time you spend on your feet, the better prepared you will be. It’s best to avoid distances over 30-miles during the last 16-weeks of your training. Don’t risk developing injuries that will interfere with the last phase of your training or will not heal by race date. When toeing the 100-Mile start line, it is better to be a little under-trained than over-injured!

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Day 8 

Another go at the 7 minute app today harasses you a bit if you miss a day! Didn’t feel able to run as fell back on low carb diet plan and I was on a course hadn’t taken anything was hungry at coffee break and only chocolate available so a Mars bar it was then! Lunchtime minimal choice in a hospital!!! So jacket spud beans and cheese yum yum but even more carbs! For tea as I’d already messed up and had bloated up like a balloon king prawn curry with rice was purchased from local takeaway typical dieter if I mess one thing up the whole day goes down the chute. I am beginning to question given these gut probs if I do have probs with carbs as I have ins but last two days haven’t been too bad ???

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Day 7 

Just a walk from work today 😞

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pt session 5 january Hill reps tonight

PT session deadlifts rows lunges TRX one leg squats, calf raises and tread mill plus some mobility work. Attempting a low carb diet but just cant keep levels down although at least at the end of the day it was the lowest of the 3 protein carbs and fat for today and I still managed hill reps tonight. 4.39 miles pyramid hill session 30 secs 1 min 1.30, 1 min, 30 secs x 3 another good effort put in by myself pleased I seem to be able to put effort in these days

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Day 4

ferrror2Had a practice presentation that Ill have to do at the end of the month today and went to pieces during this. As its dry January I couldn’t have a beer at nighttime to help deal with the stress so I chose instead to consume the giant Ferrero rocher Id bought for Christmas. This done I experienced the worst slump ever, I felt so lethargic and kept trying to nod off on the couch. Nearly didn’t get to tri club session. I knew however the only thing that would get rid of the lethargy was getting out there and getting it done. So it was a run session 2 laps round by the Gym a couple of drills then 5 x 3 min efforts with walking recovery I actually put some effort in so I was quite pleased with myself. Job done. The suunto had obviously been paused by some one so the mileage is an average of everyone elses efforts out there and also I know two laps is a mile. I reckon therefore about 4.5 miles.

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