Stretch, run and sing, in that order!

Ray SieveyMonday, 23 January, 2012
Hello again, these weeks are flying by. When I say that the London Marathon is 3 months away, that sounds quite a long time, but when I think of it in weeks and it is only 13 weeks away. To me, that doesn’t sound long at all, especially when I have my weekly schedule from Nick and before I now it I am doing my long run at the end of each week. I mentioned in my last blog that I expected the report from Paul (Physio & Therapy) to say ‘Ray, you are a lump and about a flexible as a mahogany sideboard’, well I wasn’t far off. The opening line of his conclusion was, and I quote ‘Ray you need to STEEEEEETCH my friend’. In fact in some of the tests, I didn’t even register a score! I always thought that the reason I couldn’t touch my toes was because my gut was in the way, when in fact it had more to do with that my hamstrings are as tight as a guitar string (the belly probably didn’t help either). Well the belly is slowly getting smaller and along with the stretches prescribed to me, as of next week I will be taking part in yoga or pilates classes three times a week. I am sure this will be entertaining to watch as I attempt to get my body into positions that I have about a 1% chance of actually achieving. I have had a discussion with a few people now about wearing headphones whilst running. I never have, for running or cycling. I much prefer to be simply taking in what is around me. Very profound now. “Sometimes we look but don’t see”. I also like to be with my own thoughts, less profound now. On my Thursday run this week, I had the Thomas the Tank Engine tune/song going on in my head. For those of you with young kids, I am sure you know it; “They’re two, they’re four, they’re six they’re eight, shunting trucks and hauling freight. Red and green and brown and blue, they’re the really useful crew .” etc etc. I had to get this tune out of my head, so here is a little song that I thought up whilst running. To be sung to the tune of ‘That’s Amoré’ (with apologies to Dean Martin). When you feel the ground shakeIt’s not an EarthquakeIt’s The Hippo When he tries to run fastThe effort doesn’t lastIt’s The Hippo Now he has a new approachAs he has his own coachIt’s The Hippo So his aim of sub-fourIs a dream no moreIt’s THE HIPPO! Andrew Lloyd Webber, Tim Rice, watch out! Saturday this week, I also popped along to Up & Running in Sevenoaks to replace the original trainers that I got. After one run on the treadmill at my gym, I decided they weren’t for me. So a quick call before Christmas, and Alan said “No problem, I will order the other pair in for you” which to be fair was the pair that Alan actually recommended in the first place. Anyway, I am now the proud owner of a pair of Saucony Triumph 9’s (more forefoot cushioning). It was good to have a chat with the guys in the shop and they were genuinely interested in my training and progress. Good shop, good staff! So, my training this week. Monday I took it easy and just did some core conditioning in the evening. Tuesday was a threshold session: 15 min warm up followed by 5 x 5 minutes threshold elements with only 90 seconds rest between each burst. This was a tough session, but I really enjoyed it as I could really feel that I had a good work out. Wednesday was cross training in the gym with a good stretching session. Thursday was 30 mins easy followed by 30 mins at marathon pace. I know to achieve my sub4 marathon the slowest I can run is a 9:09min mile. So at the moment, I am aiming for what I think is a realistic pace and that is an 8:50 min mile. I achieved this on Thursday and if I could maintain that on the day that would give me a 3:51 marathon. Friday, was a rest day, so I just did some stretching. Saturday, I couldn’t resist my Parkrun in the morning (Nick will probably tell me off), but I did this before driving to a hill, to do (surprise surprise) a hill training session. If you have been following me on Twitter, you may realise I am not a fan of hills. I know they are a necessary evil, but me and gravity don’t get on. I did enough hills on my bike to last me a lifetime when I cycled Land’s End to John O’Groats a couple of years ago. Sunday was a long run with PWR and we did just shy of 13 miles in 2:01:30. The run had 255 metres of ascent (if you are reading in black and white that is 836feet) more hills. So another week passes. I feel I am making good progress, so I just need to keep cracking on with my training, especially my stretching. Until next week The Hippo

Comments

  • Posted:
     I forced myself to see the benefits of hills about half way through last year. I found myself plotting routes with hills in them to push myself harder(and wretch more) and all I can say is that they have made me a stronger runner for it. My flat times have improved no end and in december i ran a PB 10k over a very hilly course of 47.56. keep up the good work Ray.
     
    I forced myself to see the benefits of hills about half way through last year. I found myself plotting routes with hills in them to push myself harder(and wretch more) and all I can say is that they have made me a stronger runner for it. My flat times have improved no end and in december i ran a PB 10k over a very hilly course of 47.56. keep up the good work Ray.
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