Tough couple of days, working long hours in a physically demanding job then motivating yourself to train is hard.  I managed the gym this evening in preparation for a decent 15 mile run tomorrow.  I am currently reading a number of books but my newest and most interesting is one called 'Unbreakable Runner'.  This book is all about a different method of training, something that goes against everything we're told about marathon training.  One method, the Lydiard Training method and the other being CFE which stands for CrossFit Endurance.  The Lydiard method involves high mileage and the old idea that 'runners, run!' so therefore if you want to improve form the run more.  The CrossFit Endurance method involves lower mileage and gym work isolating muscle groups and synchronising routines with improved running technique.  The CFE method is suggesting that following this method, long distance runners may suffer less with injuries. They have carried out numerous studies to prove this.  That's all well and good but I'm not trying to win races, just to train hard, but i want to learn how to be more efficient and stronger without becoming a muscle head!  Not much chance of that I hear you say, squeezing into my extra large shirt, yes yes very good, I still train hard I just carry a little more than the next runner. That just makes me stronger, no!  Maybe I should concern myself more with diet than training, your whispering in my ear, well I hear that too and the food I eat is good quality low fat food.  Yes, I am not perfect and am susceptible to the odd indulgence and liquid refreshment, but again I am not trying to win this race, just want to manage to finish it.

Hot bath this evening to relax my body after back massage on Friday which has left me feeling beaten and bruised!  Great to get the work into the muscle with this being a problem area for me, so rather than turn up after the race being injured, broken and unable to work I have taken this upon myself,  for once, to prepare.  My thinking was if I try to schedule in a back sports massage every few weeks during the 10 week programme prior to the race it may alleviate any problems during the run and maybe help reduce any post race injuries and pain.  Fortunately I also had a leg massage with Belinda on the same day, working all the stresses and strains of the weeks training out, which I have to say felt amazing. I felt so refreshed after and my legs felt energised and ready for more training.  Well worth it if you've ever thought of it and not yet managed, I thoroughly recommend it.

Topping the massage and work load, the gym this evening was actually rather nice, just a steady workout re-covering the work Chris does with me and strengthening the legs and helping to condition the body for the work load and mileage I'm putting my body through.  I am already planning the different training I am going to endure once this run is done.  After reading various books it is interesting to see how these athletes work in periods and train at certain activities or methods for a period then move on working through a cycle over a period of time, alongside the running training.

What do you do other than run to compliment your training????

After my pulse raising sprint on Tuesday with 'The Princess' who incidentally has requested a more hardcore running nickname which I obviously said yeah sure but 'you have to earn it!' I have had a PT session with Chris at EPOC Coaching.   The session was a tough one, he put me through a series of leg strengthening exercises that are conditioning me for the upcoming endurance runs I have.  We also went through some core work strengthening my lower back which is always a weak area. Then we progressed on to the upper body and arms, an inventive press-up method involving a stepper and a 'spiderman' kind of movement.  I was then told to grab onto the upright frame and climb up with my feet so hanging like a rockclimber on the underside of a rock face.  This was to allow me to do a form of pull up, which I have to say I am normally thoroughly useless at but this method was about incorporating a core workout as well, having to keep my hips raised throughout.  Off I went at the end feeling stretched and broken beyond anything like comfortable, ooooing and owwing whilst clambering into the safety of my car! Phew, another week complete......

Early start on the tennis court this morning for a couple hours teaching but at the same time stretching out and warming up, getting ready for 'Hill Rep Thursday!'  A quick change and off was the plan, but oh no not so quick.  Now, due to the recent cold mornings I have adopted the idea of 'running leggings' so as to help protect the muscles more by keeping the temperature up and therefor less susceptible to injury.  That was the plan anyway but if you have attempted to put these extra layer skins on it is most definitely not a quick process.  I am in the changing room fighting with myself trying to get this dam leggings on and all ravelled up  looking like I am practicing some of my 'Body Balance' moves ha ha! Leggings on, oh no now my top to do aaarrrggghhhh!!!

Once out and heading up the hill I was feeling great, legs feeling strong and fresh.  I decided to develop my normal hill run and follow a muddy trail off to the side and get some similar terrain to what I will be experiencing on the Hardmoors.  This was great I loved it, managed to get a good speed on heading down the hill then repeated the upwards slog pushing myself each time to get the maximum from this outing.  I was only going to have enough time for 7 reps but was happy as this amounted to 6 miles and I had a trail run with hills, perfect!  I ran back to the club finding more additions to the trail and managed to get it to lead all the way back.  This had me buzzing I couldn't believe, I know I know just simple things hey, but it was great to find this kind of run so close to where I am.

My legs still felt great and this runners high was still flowing through my vains, what a drug this is!  If only it felt like this every time, I won't lie to any one, it doesn't, but when it does wow it feels like you can run for ever.  So this took me back to my challenge, my goal, 100 miles.  If I can feel like this then I can do it, I can run forever ha ha!  Seriously though, that is how it makes you feel, I can achieve this, I will achieve this!!!!

"It's looking pretty icy out there!",  was the message I got early this morning as I was prizing my eyelids open like a mechanic jacking a car, and struggled to the bathroom creaking and cracking like an old wooden chair!  The 'Princess' had warned me the previous night that the forecast was looking a bit on the cold side, but I just bullied her into going anyway. So I wasn't too surprised when I got a text this morning almost testing my resolve, but no, I wasn't going to let her get out of it that easily.  All wrapped up and off we went, still creaking and cracking, feeling the effects of running the last few days but this was something I felt I needed to get used to as some of the more extreme challenges I am planning on doing will require multi-day running.  Faye being less wrapped up than myself made me look a bit wussy, so when running down the streets passing the morning rush of workers in cars and on bikes and bus's, I was feeling rather inadequate.  After a good catch up chatting about day to day life and who's doing what, we got on to running talk and what kit we've been buying and what we think is best.  At this point I realised 'The Princess' was flying, she was running a much greater pace than what I had been getting used to so I new I was in for a long slog.  The sweat was pouring off my head like Niagre Falls!  Clothing decisions all wrong yet again, now the Sun was coming out, thankfully melting some of the ice, unfortunately increasing the level of my dilemma.

I decided though this was going to be good for me, pushing my limits and extending my comfort zone.  The icy conditions that Faye had made me so aware of, were to be fair quite bad but I think its good for you as makes you concentrate on your running and feet more.  The Sun was beating down and melting the ice slowly but surely, and the morning was becoming yet again a beautiful start to the day!  Faye though, was taking no prisoners, sprinting on like the Road Runner which I managed between gasps of air, to shout to her.  Even trudging up 'The Hill' at the university didn't slow her down, unfortunately for me, it did, and I had to dig deep to power up this almighty mountain of a hill, it felt like I was climbing Everest!  Once we'd finished our gently morning jog, I treated myself to a well earned bacon sarnie, this was amazing, just what I needed to refuel, then straight on to the tennis court and off to work!

Another good run in the bag, miles are adding up now!  Less than 3 weeks till the Hardmoors 55, am I ready???? ........   Yes!    Is it going to hurt??????.........Yes!  Do I think I could have done more??? .....Yes!    I have learnt a little bit more, so next time it will be slightly less painful,   would I have it any other way????? ......NO!!

What have you learnt in your training, then implemented to improve your performance?

So the arrangements were in place, meeting 'Mad Dog' 7am  at David Lloyd.  His last message being 'no wussing out, bring your waterproofs!!!'.  Forecast was bad, heavy winds and rain, I have to say this did not inspire me, but that was that, Mad Dog had spoken!

We parked in Helmsley near the ruined castle adjacent to the track we would be starting out on.  Normal dilemma, what do I wear, there was a cold wind and it was early so first thoughts were rap up warm head to toe.  This meant hat, gloves, under layer, top and jacket, with leggings and shorts and my all new awesome Innovate trainers! Rucksack on with hydration system at the ready and map in hand.  Usually pre-run banter on the way discussing previous runs and many 'do you remember when's', then kit talk which gets a bit train spotting like but always good to discuss new kit and changes.  Its been a while since I've run with 'Mad Dog' so we had plenty of catching up to do as we headed up the intial ascending trail thinking only that this was a typical Hardmoors run due to the climb, yet in reality this was going to be the end of my 55 mile torture.  We eventually had a good stretch where we were able to get a decent running rhythm going and get some miles done, awesome run in the sunshine eventually which brought me to my dilemma, I was beginning to over heat, too much clothing, the beanie hat was too much I think! I was melting, but as I was considering how to deal with this minor problem ha! The temperature started dropping as the speed of the running began dropping due to the elevation.  So as it turns out I was spot on with the clothing now, it was cold, the wind was whistling past our ears and my sweat was beginning to make me feel ice cold!

So my first question to Mad Dog was, has he packed enough 'cheese sandwiches for two?' I received no comment just this look of 'ha ha ha very funny' then, 'those sandwiches were the best, they might have been melted, sweaty and disgusting looking, but they were the best!'..........  Really!!!

We made it to just short of Sutton Bank which was an area I new so was happy from there so due to time we decided we should head back.  It was a shame as we were feeling good at this point and wished we'd had more time to continue.  We passed through Cold Kirby, passed the farmers out ratting and in the fields with the dogs and chasers.  We headed back along the trailers having a great run back as majority was down hill.

 Except for this bad boy, whilst I was content with jogging up, Mad Dog went on one and sprinted up just to take a picture of my good self ha ha!  It was worth it just to hear him out of breath after lol!    The finish wasn't far away now so we had a good run to the end just passing a few other folk out for a little run in the hills.  Typical drive back, me slugging down as much fluids as possible and Mad Dog discussing how much food he was going to eat on our return.  We headed into the club and relaxed with a coffee, just mentioning to the odd person of our heroic, epic, adventureous, ultra 12 mile jaunt!

Love it as always, was great to be out, struggling and realising training was going well but I'm no Mo Farah!!!

What did you do today :)

Back in the gym today with Chris at Epoc Coaching.  Good session as always working through lunges and lunges with twists, then squats with jumps and legs raisers.  Working through these various routines I can definitely feel the progress as my strength and stability is improving each time.  My balance whilst doing these exercises is left a lot to be desired, although it is much better than when we first started as I always looked drunk, some might say I probably was!!  For anyone esle who is going through the same sorts of things or if your just contemplating going down this route, it is tough at first but it does get better, maybe not easier, but you do get better.  Some of the things he has me doing I do wonder if someone is filming it then making a quick £250 on 'You've been Framed' or similar as I do look utterly useless at a number of the balancing and stretching routines.

To make the session even greater value to me I first went out for a run with Costa Darren, as ever he was all packed up rucksack ready and full with his work clothes and phone in hand capturing it all on Strava.  A great run through the centre of York with normal people heading off in different directions racing in between each other in the chaos of the morning dash to work.  For once we had to push on and not stop for the ritual of  '2 x triple espresso's with an ice cube please!' which actually shocked me and it didn't seem like the normal Darren I was running with, but then truth prevailed, he confessed to the deadly sin of having one or two before he came out to meet me.  This sent tremors through my body, what!!!!! I couldn't believe it, he's changing the routine, I had to stop momentarily to compose myself......

Now what was interesting, whilst grinding out some of my routines in the gym session with Chris was our conversation regarding my mental approach to the forth coming events.  I mentioned that I was finding that the more I discuss it with people and keep up with my recording of the journey, the more I'm finding I'm discussing the Psychological importance of mental toughness and preparation, and almost talking less about the physical training side of things.  Which if you read back to previous posts this is evident.  So when they say 'its 90% in your head and 10% in your legs'  its almost beginning to seem like this could be true.  Its the acceptance that 'I know its going to be hard', 'I know its going to hurt', 'things will ache...... a lot', and 'you need to do lots of physical training' but, all this becomes the psychology of the challenge, as I have to believe in myself to get to the end, to endure the race, and run through the pain.  So it becomes more and more important like I said last time about having procedures in place for when the doubting creeps in, such as the rules or the laws to which I will adhere to whilst running.  This is like putting a self preservation system in place because you've already accepted the hardships and difficulties that you will go through. So the message in here must be, the key to success is in the preparation and planning!

What gets you through???

Good training day today, set out for a run intending on doing about 8 miles.  All kitted up, leggings on, under armour, windproof jacket, no watch and no hydration pack (thank god!).  It was like running naked, and before you make any comments, no, I haven't run naked.  It was so strange, after taking a week off running last week, and always wearing my watch and pack I felt a strange sensation of running free, lighter and with no expectations or training plans in mind.  Beautiful run out in the morning sunshine, sweltering to be fair, you could have rung me out like a flannel, but just a great feeling.

I had many of the normal thoughts as talked about before, all the questions about the forth coming challenges and what lays ahead of me beyond the 100!  I have read many books now and picked up a mass of tips and knowledge and decided I need to implement some of these things.  The one that I find quite interesting is the idea of making a list of rules, boundaries and expectations.  These rules will guide me in times of doubt and uncertainty and provide me with a method to either keep going or resolve any confidence issues or desires to quit!  This list will start with things like 1. I will not stop,   2. It does not hurt, 3. I will not stop, 4. Keep going, and of course 5. I will not stop!  Joking apart this will be one of my lists but my main one will be 'The Law according to EBW'!  Once I have completed this list I will let you know as I am sure it will change constantly as my journey develops.  These rules or guidelines are there to see you through when decisions need to be made or more importantly when you aren't thinking straight or seeing straight.  I've read about when runners are prone to illusions and wander off the trail.  I Don't think I will get as bad as that but always best to be prepared.  'Fail to prepare' usually means 'Prepare to Fail' !!

Running in to the club and getting a quick change into something more appropriate for a class, I preceded to 'Body Balance'.  Yes, I'd decided to keep up my routine and utilise this class.  Its perfect for my needs, good slow moving stretches allowing me to improve my flexibility and to stretch out the key muscle groups that I over use in my training.  As normal I managed to make myself look utterly ridiculous but fortunately our normal teacher Kasia wasn't there, so John and myself managed to hide at the back in perfect anonymity. Bliss!  I was useless, yet happy in my ignorance.  Although speaking of my inability to bend my legs, and twist my back to look like a ravelled up piece of spaghetti, I do believe I am getting slightly better, my 'Warrior' pose is a sight to be seen!  I have now decided I need to apply this new found knowledge and put it into a more disciplined routine, something that isn't just once a week but done minimum once a day.  It has to become a ritual, something that must be done not to just improve flexibility but to enhance my training.  This is going to be key in my injury prevention and the sustaining of my training schedule.

Whats next, what else will become part of this journey???

So, 4 weeks to go till the first of my extreme challenges, the first being the 'Hardmoors 55'!  This is going to be my furthest run to date, this will be the hardest thing I have ever put my body through, yet strangely I am very excited by the challenge or the unknown.  This run will be crossing the Yorkshire Moors, beginning in Guisborough and going via Osmotherley and on to Helmsley.  This will be great, I can't wait, the scenery and hills will make this amazing.  It will also make this incredibly painful I imagine, and that is what I am going to prepare for!

This helped me decide the only way I am ever going to get this dream or ambition to actually happen is to actually sign up, put pen to paper, cross the t's and dot the i's!  This is the best thing I can advise anyone to do as it gives you focus, a goal, something to actually create a training plan for and then execute.  It also puts in perspective your goal, it allows you to be honest with yourself and recognise your strengths and weakness and therefore be able to prepare yourself for the task in hand.

Looking back, when we set off to do the Yorkshire 3 Peaks which is Pen-y-ghent, Whernside and Ingleborough, it was like running into the unknown for Mad Dog and myself!  Early start one cold bleak Bank Holiday morning in April 2013, coinciding with my 38th Birthday.  With a great sense of excitement, not only getting out on the hills but at doing something neither of us had really ever envisaged being able to do.  We set off from the car park, packs on our backs and water bottles at the ready!  I remember aching a lot before long on our ascent of Pen-y-ghent which for those who have done this route will know, we had barely began.  We had a minor set back with the navigation, I seem to recount, at the top of this first peak by running off in the wrong direction observing the view we both only knew too well was in the wrong place.  We hastely corrected ourselves by what I can only describe as a crazed run as the crow fly's straight across to where we had decided the actual trail was. This had already made our run much harder due the heather jumping and ditch avoiding we had just done, toughest obstacle race you can find, off Piste running!  We headed over to Whernside along the incredibly tough path which agonisingly allows you to see the future, not like Marty in Back to the Future but like in if you look in front of you for as far as you can see, the path is that long!  We made it to the viaduct after a bit of a struggle now very low on water and provisions.  We managed to stock up at the amazing Ice Cream van which supplied us with water bottles and flapjack, awesome, now we can crack on.  After trudging over Whernside loving the view of what we had already achieved.  The problem was, the task that laid in front of us being Inglebrough.  This from memory wasn't too great a problem apart from the incredibly steep ascent to the peak.  All we kept talking about was the fact its an easy 10k run down from the top to the car park, so all we had to do was focus on reaching the Peak.  Now, whilst we were enjoying the incredible scenery and a unique experience, Mad Dog could only keep torturing himself (and me) over his 'cheese sandwiches' which unfortunately for him were still on the back seat of the car probably melting and becoming very undesirable.  The problem for me was that he kept mentioning them as if they were the all time greatest sandwiches this earth had ever known, and making them out to be the saviour to all our pains.  In return, I have never let him forget the cheese sarnies, and they still get a special mention even now ha ha!

Flying down from the top well into the final 10k sprint (I wish) we pass a number of walkers slogging it out on the way up passing on the normal pleasantaries.  This time though it was to my bad fortune, mad dog was up ahead with a good pace on and I was just passing a couple, I said hello and tried to smile but instead for the first time on the whole run I trip and tumbled landing on my hip.  Thankfully only a few miles to go but the bruise soon came up, it was a beaut!  Finally back at the car I headed straight for the full bottle of juice and started gulping it down with the great sense of achievement and success, Mad dog was full on devouring yes you guessed it the melted, manky, miserable, supposed cheese sandwiches!  

This run will always stay strong in my memory as one of my favourite runs ever as surpassed all I had ever done and all I thought I could do.  Hence today's message, Dream big work hard, as we can achieve great things with effort and hard work.

What are your dreams, and what are you going to do to achieve them!!!