Turbo Time

As a runner first, triathlete second, the majority of my 'cycling' is done statically in the warmth of my own home rather than along the country lanes of olde England. Whilst life as an accountant has proved a fine tuition in coping with mundanity, without the changing scenery and stimuli of an outdoor ride even I require some distraction. When there's nuffin' good on the box, one way to keep the boredom at bay (and feel inspired), I find, is to watch ultramarathon documentaries. Just as the world of ultra running has grown in recent years (it's still niche though, right?) so too has its standard of videography and breadth of coverage. Here are a few that I've been watching lately...in the aero position:

Running On The Sun - The Badwater Ultramarathon

Badwater was the first ultramarathon I came across to inspire my little ultra running mind. I find the event utterly fascinating. Here we see the ’99 race - sponsored by Hi-Tec (remember them) – with a plethora of personalities. It was a time, not so far back, but long enough ago where running modernities such as GPS, HRM and instant internet answers to "which - insert equipment type - should I get" were not readily available. Hats off to all the runners that took on ultras without peace-of-mind-parachutes. Hats back on again for those 50ºC Badwater temperatures.

Barkley 100

Just an incredible thing. Only a select few have ever finished all five loops of the 100 mile ‘course’. A relatively unknown event with an equally unknown entry system, raw ultra-running at its finest.

The documentary itself is first-class. Even if you’re not too crazy about silly running (then why are you here?) it’s a good investment of your time. The film introduces many of the entrants and the running lifestyles they lead. As veteran finisher Ed Furtaw puts it, the race is "purposely adjusted and created to be at the limit of possibility".

Depressions: A few moments from 30 miles in the canyon.

A brilliantly shot short film high up in the Grand Canyon as Rob Krar (Ultra Runner of the year 2013) runs and talks poignantly about his battle with depression and love for ultra running. His little yellow outfit is superb too.

Check out the scenery and join me in my appreciation/jealousy of American trail.

Yiannis Kouros - Forever Running

If you’ve never heard of Mr Kouros then you simply must watch this. He is the master. In layman’s terms, such is the dominance of his records, he’s the equivalent of receiving an iPhone for Christmas in 1988.

The documentary offers great insight into his life and just how odd…sorry, focused...folk are who achieve such feats. I tend to disagree with those who believe in ‘anything is possible’. It’s not. The seed for greatness, for all the training in the world is something sadly, you’re born with. Here we learn that at school Yiannis was long-jump champion showing signs of dominance at an early age. Should you require another example, then might I tell of how a certain Jason Statham (action hero extroadinaire) once represented England at this.

One similarity we do have between us – aside from being fine runners – is a love for DIY, I was surprised to find out. Though my girlfriend would demand I finish tiling that kitchen floor (skip to 8:10) before tying my shoelaces for a run.

Badwater Ultramarathon Documentary

Another Badwater documentary I know, but this one follows the story of a lone entrant (Akos) from training to finish line. It also spans a two hour turbo session, allowing one to concentrate more on pedaling than typing. What is also interesting here is the role of the crew (support team) and importance there of. The camaraderie is superb and the additional crew member (Karsten) Akos picks up at registration is just a delightful human being.

Ironman Wales 2014

Yes, that’s right, this is not an ultramarathon – well spotted. But it seems fitting to watch some Ironman action when atop the bike, given it’s the very reason I’m in the saddle. This was the event I raced last September, as shown on Channel 4. Unsurprisingly I do not feature, though £10 to anyone who can spot me. I’m wearing a green cap, if that helps?

Whilst many races now have some video record (three cheers for GoPro!) most remain quite amateur and I guess ‘you had to be there’ for them to be in any way engrossing.  If you were there, then I find them to be of great use in obtaining another runner’s perspective and plotting improvements for next year’s race (and who doesn’t enjoying playing ‘spot me’ with a friend). What I gleaned from watching this video was that entering the sea near the back and to the left was a bad idea. 

So, does anyone have any recommendations for me to add to my turbo training list?

How To Become A Runner

January is the month of good intentions. Maybe you’ve tried before or are resolute on a fresh start, turning those intentions into actions can be tough. Whether it’s weight loss, fitness gains or marathon achievement you seek, follow these steps to become a runner.
 

1. Don't put running up on a pedestal

You are the same species as Yiannis Kouros (who?) and Mo Farah. Do not doubt yourself. Ok, world records and Olympic medals are beyond you now (sorry) but you can and will run a decent click. There is little separating you from those non-panting runners galloping down your road. Go catch them! 

2. Be inspired

Whether it's this guy, a particular race or simply some person you know, inspiration is fuel. Follow footsteps and create some of your own too.

3. Go shopping

Let's be realistic, those old football shorts from your school days aren't exactly inspiring you to go out running. You'll find running gear is quite trendy now (says grandpa). Buy items that you would be happy to be seen in, you can worry about the technicalities later. Only trainers need be sourced scientifically. Establish whether you underpronate, overpronate or are neutral and purchase accordingly.

4. Know that it will feel uncomfortable to start

The heavy breathing, the stitch, the beads of sweat are all normal. Two minutes ago you were standing still and now you are running, of course your body is registering it. Slow it down, take in some long deep breaths and you'll be ok. Embrace the struggle, it shall soon pass.

5. Make it part of your schedule

Allocate time for running. Fail to and chances are you'll find yourself on a Sunday looking back at yet another week of missed mileage. Don't over commit, rather diarise a weekday for an evening run and a Saturday morning 'once around the park' before breakfast. Not only will this provide structure but guilt-free rest and recreation elsewhere in the week.

6. Join a club or group together

At the very least, 'buddy-up'. There are two huge benefits to running with company. Firstly, it will push you to perform. Regardless of whether you are the slowest or fastest in the pack, you will ask more of yourself in order to keep up or keep ahead. Secondly, when you've made plans to meet fellow runners at 'silly o'clock', hitting snooze just ain't going to fly. Up you get. There are people relying on you.

Additionally I guess, it's also nice to have a chinwag. Running along in a cloud of conversation, you'll find yourself clocking up mile 2 without noticing. Run with a gossip, and you may find out that Sandy and Clive are pregnant...and it's not Clive's!

7. Set yourself a target

Where would we be without targets? (Who said a lot happier!) Well with running, they are kind of par for the course. As a beginner certainly, speed and distance gains are an inevitability early on if you keep with it, but your target need not be simply that. Maybe you wish to run a certain distance without stopping to walk or to achieve the stamina it takes to run home from work. 

Make it explicit, achieve it, then set another.

8. Sign up to a race

One of the many beauty's of running, is its relative lack of subjectivity. Ultimately, you get out what you put in. You are in competition only with yourself. Train harder and you'll race faster. Signing up to a race is a firm commitment and the best way to mark your progress. Racing is bloody brilliant - just the right mix of trepidation and thrill. Taking part in an event will restore your faith in humanity, trust me. The running community is incredible, you'll want to be a part of it from thereon.

Once you've entered, tell everyone about it - what you're doing and when you're doing it. Not only will you delight in the encouragement but you'll have created an expectation to perform. Should you back out then you'll have folk to answer to.

9. Don't www.read too much

Those pants you're wearing right now, you just breezed in to M&S and bought them without searching 'what are the best pants to wear for day-to-day use' and they fit fine, don't they? Apply this to running. The internet (brilliant as it is) is a vast place of needless advice and over-complicated analysis. 

*Anything you read on a blog though is golden.

10. Be the inspiration

I've never met a runner who regretted the day they took up running. Running is such a positive force, it's a wonder we aren't all doing it. Share your stories and achievements with others and offer advice and assurance to receptive ears. Pass the baton so to speak.

I myself was inspired by my girlfriend, having seen her run her first marathon (god knows what inspired her!). Later I would gain further inspiration from the ultra-marathoners of the world on hearing of their gargantuan efforts. Whilst I've no doubt bored to tears hundreds of colleagues, friends and supermarket checkout assistants, one would hope to have inspired a couple too.

Now off you go...

My Training - December

 215km  160km  20km  7 hours

Christmas. It's wonderful isn't it. Home to the parents for champagne and charades. Not you? No, me neither. Rather, at home in London with the girlfriend. Thankfully I got some time off from work this year (yay to the new employer...evil eyes to the old one) and so there were no excuses to not keep up the training into the new year. Even the Christmas parties (all two of them) could not distract me from my schedule.

I hope it's a fast one!

For the first few days of December my ribs remained 'cagey' but I powered through regardless and all was soon resolved. With this new zest for life I celebrated my ability to once again grate carrot (refer to November post) with a homemade coleslaw.

I trained again (...must make that payment) with the new running club - VPHTHAC - boy they're some fast fellas there. I'm very much looking forward to racing for them and becoming more known within the club for both athletic and social reasons. It's good to be chasing heels. Hopefully I'll catch a few pairs throughout next year. The accountant in me is also buoyed by the £2 I won't be required to pay on race entries, now that I'm a club runner. Kerching!

December was the month I found Strava (find me as: Craigy Norris). Yet another distraction to my life, but the sense of community is welcomed and it's great to see how my friends are getting on. A pat on the back (kudos) is rather pleasant too. The more you are 'out there' so to speak, the more you push yourself I find. Not to be the fastest but to showcase continuous improvement is very important to me.

See you on Strava

Daria - my beloved Felt B12 - came in from the cold (finally) just before Christmas and I've been riding her in the spare bedroom ever since. Filthy innuendos aside, training on the turbo is the safest way to go hard on the bike and the continuous requirement to pedal means a better use of time than coasting along the roads. Though what Ironman taught me last September was that I failed to log sufficient road miles. Henceforth, I'll be getting out on my bike often with the primary focus being hill repeats. Somewhat hard to achieve statically at home.

Lovely Daria Werbowy

All this turboing allows for a lot of ultramarathon video watching on youtube. I find an ironing board the perfect companion to rest the laptop and keep nutrition at arms length. It quells the boredom (never) of a two or three hour ride sans scenery and also provides great inspiration for what lays ahead for me. One video I've watched a few times now is this one on the Badwater Ultramarathon which gets you through two hours - no sweat.

Perfect cycling weather

The best (training) news of the month was that London Fields Lido now has floodlights! What this means for me is that open air swimming is now possible after work. Never a morning person, I've already plotted my run/swim/run commute home. The 50m heated pool is my favourite to train in and I really value having such a fine facility close by. Over the festive period, I swam there in relative solitude, such were the bone chilling temperatures and mass exodus of the Hackney hipsters for Christmas. How will I progress my swimming this year, is the question I am asking. I have no qualms with distance, but I'm seeing little progress with speed. Learned technique and speed work is the answer. Damn, should have asked for paddles and a pool buoy for Christmas...

Let there be light

In the gymnasium I kept up with the weight pushing and I'm pleased to report the fruits of my labour are evident - I managed to carry the Christmas tree on my own this year (to the car). 

Still looking for some early year races. Do let me know if you've entered anything yourselves. Might even be tempted to enter a half-marathon having recorded a 1:28 over the park recently, so the mind now thinks "do a 1:25 then that sub-3 marathon may be on the cards". 

In February, there will be a lot of running (details to follow)...maybe I'll take January easy.

In My Bag

Here's what I purchased recently (and hopefully my final 'non Christmas' order) all in the name of fitness.

Running gloves

Nike Lightweight Tech Hi-Viz Gloves

Where better to wear your hi-viz than on your hands as you hold them aloft in the middle of the road to a disgruntled van driver.

Nike Elite Storm Fit Tech Gloves

Ooh get me and my two pairs. Well, after stacking it like a drunkard earlier this year, the rips in my existing gloves are proving a little drafty for those winter morns. These gloves provide a warm fleecy inner to tackle Jack Frost. Maybe I should have just got these in a hi-vis...

Shorts

Nike 7" Pursuit 2-In-1 Short

It's pretty clear from this blog post alone, that I adore Nike products. Their Dri-Fit fabric is sensational and a joy to run in. I own many pairs of these as the inner short keeps you 'locked in' and the handy zippered pocket is useful for keys and a credit card.

Nike Pro Core Compression 9" Short

Whilst one would never (repeat never) wear these solely, they offer great compression and layer well with a shorter short. And let's be honest, it's never a bad thing having nine inches underneath your shorts.

Tops

Nike Dri-Fit Racing Tank

What's not to love. Anthracite (college talk for Grey) and road safety 'Volt'. Tick.

Nike Core Compression Long Sleeve Top

I think the term 'compression' is a little far-fetched here but an absolutely perfect top to take away the chill. Running a marathon? Forget about all that Vaseline and plasters nonsense, just wear said garment and the only rub you'll get is that of congratulations from your loved ones on the finish line.

Adidas Techfit Climacool Short Sleeve

For compression, my go-to brand is Adidas and their wonderful Techfit range. Irregardless of their Philippine overhead and economies of scale, when you see what is involved in this garment, £19.95 is nothing less than extraordinary.

Ronhill Vizion Windlite Running Jacket

It's hard to believe that this is my first and only running jacket. My, I really brave those winter climes. Anyway, now I have one and it's all bright and yellow and orange, and it has a little zip pocket...and there's space for an LED on the back. I can't wait to test drive it!

Image of Postman Pat: Wikipedia

Roll on 2015...

I don't really mean that, but when it comes to running I'm kind of twitching at the thought of what next year will (hopefully) bring. Now in the depths of winter the race calendar is bare and it's all I can do but to train hard regardless. 

2014 shall be remembered as the year I completed my first Ironman - "Craig Norris you are an...", yeah yeah. But also a year in which I began to perform. Mediocre achievements as they were, I put down some credible performances this year of which I'm quite proud.

London 2 Brighton 100km - May 24th 

Possibly the worst weather I've ever been in, let alone run in. Past the half way mark I ran for 8km without seeing another runner, which was all new to me. Eventually finished in 12:02 (damn those 2 minutes) placing 25th - with my newly broken thumb.

Bowtie reception

Picnic Marathon - June 21st

An epic race. Respect to anyone who has completed The Picnic - there aren't many. Not the largest field but a 14th place felt incredible.

'M' for Man

Beachy Head Marathon - October 25th

An event I've taken part in on numerous occasions, this year managing to crack the 3:45 mark placing 70th in a strong and sizable field.

Sprint finish down the hill

Redricks Olympic Triathlon - September 7th

My BIGGEST result to date placing 4th (you don't need to worry that only 32 took part).

Just pipped the guy in red to the line

So next year...

London 2 Brighton 100km - May 23rd 2015

This shall be my 3rd attempt and after running a 13:33 in 2013 and the aforementioned 12:02 - you see where this is going - one hopes to record a nice 11 hour finish this time around. But conservative must I be, as three weeks later I'll be swapping kilometres for miles.

Not quite to the sea

Petzl South Downs Way 100 - June 13th 2015

This is really what 2015 is about for me - to complete my first 100 miler. To be on my feet for an entire day will be an incredible experience. I've got plans on what will follow, but until then I'm respectful of just what a step up this is.

That's Winchester to Eastbourne

Ironman Wales - September 13th 2015

Again, yes. Well there aren't many events around and such was the beauty of Tenby I sure as hell am not thinking of Bolton! It was quite evident this year that I need to pull my 'compression socks' up on the bike and in the sea. There are easy time gains to be had. I'll be aiming to knock off...an hour...but should it rain, I'll be happy with a minute.

What a start line

So, that's quite a wait until May. Over Christmas I'll look to book in some marathons/ultras for earlier in the year to give me some focus (and something decent to blog about!).

How's your race diary stacking up? What's the BIG goal for 2015?

In My Bag

Exercising almost every day across three disciplines requires a great deal of kit. Here's what fell through the letterbox (or less romantically, what was left with the concierge) recently.

Nutrition 

High5 Race Pack

In training, I rarely take fluid let alone nutrition but for the longer jaunts and when racing I always carry gels on my person. This race pack is one of the best selling items on Wiggle and phenomenal value. A no-brainer and also includes a handy bottle for use on the bike. Ever wondered why every other cyclist has a High5 bottle in their cage?

High5 IsoGel Sachets

25 gels for less than 50 pence each. If your cupboard has more bottles than glasses, then this is for you.

Socks

Nike Anti Blister Quarter Running Socks (2 Pack)

Nike Elite Cushion Anklet Running Socks

Nike Cushioned Dynamic Arch Anklet Running Socks

You cannot have enough socks. Good job then, as I purchased another four pairs. I don't get blisters. Like, even after 100k when it's raining and muddy and stuff. When your gear works for you, don't go changing. I think 'Anti Blister', 'Elite Cushion' and 'Cushioned Dynamic' more-or-less mean the same.

Accessories

Ultimate Performance Kielder Handheld Bottle

I've been watching a lot of Ultrarunning videos recently. All the guys have beards and long-hair and just look really cool. Sadly the hair situation ain't gonna happen, but I can certainly emulate their bottle du jour. On one side is a small compartment for keys, phone and a couple of gels and on the other is a strap to slip the hand through for effortless handling. 

Swimming

Zoggs Predator Flex Polarised Goggles

Training close to work and also close to home, I'm building 'two of everything' into my wardrobe. Up until now I've been Aquasphere since day one, and they've served me well but such are the reviews on the Zoggs I thought it best to venture astray.

Nike Sport Water Bottle

When parading up and down the pool, I don't want to be faffing too much with my fluids, so the nozzle-free feature together with fine ergonomics should allow for swift turnarounds. Yes, I am quite manic.

Image of Postman Pat: Wikipedia

My Training - November

 182km  96km  18km  8 hours

November was full of running to a point then I injured my ribs and literally limped into December. Your thigh bone may well be connected to your hip bone, but your ribs…jeez they’re connected to every bloody thing! Running, swimming, lifting weights and worst of all sneezing, all come with teeth-gritting pain. Rolling out of bed of a morning requires some momentum and as I’ve recently learnt, grating a carrot is a nigh on impossibility.

I knew I had clattered into a wall whilst running the Men’s Health Survival Of The Fittest event, but powered through regardless (I was leading). My wall climbing was far from textbook, with an untested sprint-leap-crash-pull technique seeing me through. I’m unsure whether I’ve fractured a rib or bruised the muscle, but the diagnosis seems to be the same – painkillers and rest (yeah right).

I officially joined Victoria Park Harriers & Tower Hamlets Athletic Club (payment pending) and attended a Tuesday night speed work session – something I need to do more of. An incredibly chirpy bunch who conversed freely and positively, making the intro less nerve racking. One assured me that I’d be running half marathons in no time! That’s good to know…

Not quite got the race vest yet

Being part of a running club and training with faster guys will have an incredibly positive effect on my performances next year. It’d be great to buddy up with cyclists and swimmers too for similar progression. I swim long but I don’t work on technique. I turbo my ass off (in the warmth of my living room) but I don’t get out on the road as much as I should. This needs to change and whether I join a triathlon club or just smile at men in the changing rooms (could land me in trouble) I need to call on others somehow.

The dark nights may well dampen our mood, but personally I prefer training in the winter months for the solitude it grants. The lack of tourists and pavement traffic is also welcomed. My run routes are usually one of two – loops of Victoria Park and Hackney or commuting home along the River Thames from Soho. It was a pleasure passing by the poppies at the Tower Of London of an evening and I also found the delights of running aimlessly around the Olympic Park. 

Poppies from above

I worked out that my run commute is only 2 minutes off my tube commute (showering, changing and GPS-connection-waiting aside) but any attempts to beat public transport powered travel may result in my death. If you want high adrenaline on the cheap, run through Central London in rush hour. The nipping in between pedestrians and leaping over the boxes and bin bags is fun sure, but risky, especially in this head-down-social-media-checking world we now live. I’ve upped my Day-Glo wardrobe as appropriate.

Commuting through the city

My bike(s) are still in the shed. Note to self; Get your bike out and go for a ride! I really must. 

With the uber convenience of having a gym across the road from work, the majority of my swims are now taken in Soho. 'Media types' equal 'triathlon types' and whereas elsewhere I'm continually pi**ed at schmohawks clogging up the fast lane, here I'm being owned by torpedo-people in club branded trunks and caps. Technique is everything with swimming. I need to improve mine dramatically.

As far as the weights are concerned, my torso is looking increasing post-pubescent and I'm certainly feeling stronger. Aside, for people-watching alone it's well worth attending the weights room. 

For now, pray for my ribs so that I can once again grate carrot.