Training plan – the early weeks: resolutions and lessons learned

I am booked in to run the Edinburgh Half Marathon in May. There, I said it. As I started training properly, this was 3.1 miles further than I’d ever run before. 

I’m armed with a training plan. It’s a spreadsheet chock-full of detail, impending pain, and a few shivers. Can I really run a half marathon in under 100 minutes? I know I can run a 10k at about that speed, but this is more than twice as far. It’s quite daunting, but targets help, right? 

I suppose I better stick to the plan. First on the list, is a regular yoga session. This is to lengthen my stride as I tend to trot like a pony. I’ve never done yoga before, and it turns out I’m spectacularly rubbish at it. How come everyone else is so bendy? Did the bendy people notice me falling over at the back? Still, it’s the first form of exercise I’ve ever done where I’ve almost immediately felt the benefits. 

For your edification, here are some of the things I’ve learned or noticed so far: 

• Variety is the spice of training. I’m doing longer slow runs, shorter quick ones, hill reps, track sessions, and normal evening runs and track sessions with the Striders, in order to build up speed, strength, stamina and probably other things beginning with ‘S’. It’s been tough but never dull so far. 
• If you have a heavy cold or cough, it’s best not to run too much. It turns out breathing is actually quite important, and coughing while running wasn’t particularly good for my back, said my friendly local osteopath.
• It’s really difficult to swallow smooth peanut butter if you’ve been running for 90 minutes. 
• It’s hard to start running again when you’ve stopped for any reason. 
• I speed up when I spot a runner coming towards me. I need to stop doing that, as it’s knackering me out, and I’m not impressing anybody. 
• If you’re running loads, you can eat whatever you like. This is probably not true but I’m certainly eating shed loads. 
• If you say 'I can run faster than this speed, but I’m doing 4 miles straight afterwards' to people you’re running with at parkrun, they don’t tend to like it.
• If you head out before dawn on Christmas Day to go for a run, your in-laws may well think you’re nuts. They may be right. 

I’m only in my early weeks. I’ve already had two falls, but so far no submissions. I’ve had several occasions when I’ve thought I’ve broken my body, but many more runner’s highs to compensate. And my first rest week coincided with the snow and ice, which was a bonus. 

Plenty of training time to go. Bring it on! 

Richard Sved

‘A big thank you’ - great feedback for Get Started

There have been three Get Started courses at Striders since 2011, and at different points the Blog has heard from those taking part. But when the course comes to an end, what do people find they have got from it? After the last Get Started course participants were asked for their feedback. The results have shown the course’s value and effect: 

• Providing the motivation to keep running - ‘I never thought I’d still be running and would enjoy it so much but do, and this is not only because of the Get Started sessions but due to how welcoming and supportive Striders have been.’
• Demystifying track sessions - ‘To an inexperienced runner they are now less scary and understand that they are structured so that all levels can get something out of the sessions’
• Understanding more about the variety of training options - ‘I had never done hill reps – they were hard but now I know that, and it’s not daunting’ 
• Introducing Striders - ‘It provided me with the discipline to do something active and was the way into the club – without Get Started I wouldn't have joined’ 
• Getting to grips with being a club member - ‘The essentials session at the end of the course was really good and inspired you to keep going’

Everyone who responded said they would carry on running. Ruth, who joined in September 2012, told us more about her Get Started experience and her running plans for 2013: 

‘I really enjoyed the Get Started course, and thought it was a great and non-daunting environment for new starters to be included in the club, and make some acquaintances. 

'I started running 21 months ago to run the London marathon, which I managed in 5:30 in 2012. It was a bit slower than I hoped, because of a three week break with shin splints. 

Ruth, finishing VLM 2012 

'I joined Get Started hoping to help push my speed training. I wanted to join to improve my running technique and get training tips, and encouragement that I couldn't do by myself. I really love the track sessions - they are hard, but push me much harder than I push myself. 

'I liked not having to walk into a big club by myself and not know anyone or anything, a group intro was much better. 

'I’m running the London marathon again this year and I really want to get somewhere near 5 hours this time. I am doing the Silverstone half marathon in February. I did it last year, as well as being a great warm up for London its lots of fun to run on the race track!' 

So, a big 'Thank you' to everyone involved in helping with Get Started and in the Thursday night runs since then. Your support is really appreciated. More info about helping with the Thursday night run rotas can be found on the Facebook page and the Forum. 

The fine art of marshalling

Well, its early January and we are all making running resolutions for the year ahead, but right now, it’s time to highlight the fine art of marshalling. We may all hope that 2013 means a better pace, more miles, and new PBs, but we’ll struggle to get near this without the marshals. Ahead of the Fred Hughes on 20 January, it’s time to take a blog-style look at what can be involved in earning those 20 club champ points....

1. Dress for the occasion - Layer up. It can be cold out there.

Marshals, warming up

2. Assume an air of polite authority - For some this comes naturally, for everyone else there’s the high vis jacket. It's an essential part of marshalling, and without it you blend into the background (be that a hedge, a row of houses, or spectators). With it you acquire authority - people stop you and ask questions, while it may be going too far to say that you may assume Jedi-style powers, remember the force may be with you...

3. Know your left from your right - This is especially useful when directing runners, supporters, cyclists and drivers. Seems obvious while you read this, but in my experience, in the heat of the moment.....

4. Choose your words of encouragement carefully - It can be hard to choose the right words at difficult points in life. There have been times when I am running when I've found 'you're nearly there' to be the worst thing I could possibly hear. So, keep it simple, take your cue from the club vests on show, and try to resist the temptation to remark on how close they are to the end, or how surprised you are to see them so soon. And if words fail you, keep clapping.

5. Be diplomatic - The chances are you'll encounter people who are less enthusiastic about the race than you. They might be driving a car, walking the dog, or running in the other direction. Diplomacy and a smile should see you through. 

More marshals, ready to marshal

6. Enjoy the spectacle - And finally, try to soak up the atmosphere! Personally, there’s something particularly inspiring about watching a race up close, and seeing club mates’ training plans come together. And who knows, it might help with setting some goals for the next 12 months.

See you there!