Monday, March 30, 2009

Track bashing and running in dust clouds!

The next installment from 5 Rifles and how they are getting on in Iraq;

This week the squad has been properly brought together for the first time. It stands at 15 hardy souls from all areas of the battalion. Some soldiers are new to the army and on their first tour, other have been here to Iraq three or even four times before.

We are training as a group, which means reining in some of the ‘racing snakes’ for the benefit of the plodders amongst us. The plan will see us doing two runs each week, of increasing length, until we complete a marathon distance in early May. This may, of course, prove to be too little, too late – I’m still learning about this ultra-running stuff!

Most of the squad will also burn many additional calories in the various gyms that are dotted around the sprawling Contingency Operating Base (COB). Others will spend a few hours in the increasingly hot sun ‘track bashing’, repairing armoured vehicles and keeping these heavy beasts in fighting condition.

The camp is filling up each day with more and more Americans - tents will soon be full to bursting. Our early morning starts are a pleasure by comparison; cool mornings albeit with the ever present clouds of dust and lumbering troop vehicles to contend with. We have been lucky to be able to fit in our training in amongst our patrols and duties, we are making the most of it whilst we can. Also, no injuries to the squad yet, touch wood, and everyone is now busy writing to their families back home to fight the sponsorship battle!

The photos below show some of our earlier runs within the battalion, team top runner Geordie Geoff and some of the guys in their day jobs

Have fun, and look forward to meeting you all!

Captain Mark Shercliff, 5 RIFLES
Team Captain,
Project65

Halfway Picnics.

Matt Barker suggests a novel way of including the family whilst training:

Hey y'all! Matt here. How is everybody's training going? Hope it is going very well indeed!

I have mixed feelings about my training this week. I managed to do 40 miles in 24 hours the other day, 10 on Friday then 30 on Saturday, split with a break in the middle at mile 15. I met the Mrs., boys and dogs at Stockbridge Downs for a picnic before reluctantly setting off home, waving them off in their comfy looking car!

It was my first ultra distance and apart from relying on the Rocky Story Soundtrack to get me going again for mile 16, was happy with my performance. The down side is I have a had a very hard week at work and have not run since due to time and commitments and also an overwhelming need to rest. I am listening to my body though and now feel like leggin' it out the door tomorrow morning which just happens to be my son Euan's Christening Day. I have family and friends coming from all around so will have to escape early and do a short one but at least I'm feeling like it again!

Just wanted to ask if any other runners are local to Winchester/Hampshire and fancied meeting up for a pint (joke, Rory!) or even a training run? I also wanted to say thanks to Jonathon Ross for doing the BBC South thing. I think they got bored with me when they rang me up and I couldn't fit them in when they wanted so they ditched me for Jonathan. You did a great job!

Anyway....cheers and see y'all soon.

Jonathon Ross - yes, that's right, our TV star!

With apologies to Jonathon Ross from the Editor for not posting this last week, however, we have all seen the results of what he did with the BBC South..! Well done!

I had to alter my training routine this week. I had acquired a nasty blister on my right foot and didn't want to aggravate it. I had a cunning plan. I told my wife that as it was Mother's Day I wouldn't go running. Instead I would cook the roast and generally play servant for the whole day!

A win/win situation! I am now in her good books again and can go out to play when I want! I can hear you ask what were my boys doing for their mother on Mother's Day. Not much is the answer, they did cook a roast one year but never again. Its just easier that I do it!

This all meant that a weekday long run was required. On Monday I finished work early and set off for a run at around 5pm. I arrived home 22 miles later, at 8:30pm and absolutely shattered. This time I had prepared well but found the whole day very tiring. The next morning I ran the 6 miles into my work. I ran like 'Mrs Overall' from Acorn Antiques for the first 5 miles. It was only when I got to work that I started to feel OK. This was good training for me as I now know I can continue running even when my body is aching and not willing. I feel that I still have to up the ante so this Sunday I am aiming for 30 slow miles.

I have a reporter and cameraman visiting me tomorrow from South Today. Really looking forward to it. The publicity will be excellent and raise the profile of the event. Respect to CWP for running in the London Marathon dressed in that rather natty suit. Good luck to you.

Regards to everyone, dig deep, we can all do it!

And here is the link to the BBC South news item - Ed!

Friday, March 27, 2009

From The Times: Colonel David Wood, Pegasus Bridge D-Day veteran

David Wood was the last surviving officer of the coup-de-main parties that captured the bridges over the Caen canal and the River Orne in the early hours of D-Day, June 6, 1944.

The bridges were essential for the support of the 6th Airborne Division, dropped by parachute and landed by gliders east of the Orne, on the left flank of the Allied bridgehead. Gliders delivered the coup-de-main parties alongside the bridges, in what Air Chief Marshal Sir Trafford Leigh-Mallory commanding the Allied air forces on that day described as “the airmanship feat of the war”.

The infantry and engineer assault troops, 126 men in all, were commanded by Major John Howard of 2nd Battalion The Oxfordshire and Buckinghamshire Light Infantry. Lieutenant David Wood led the men in the second of the three gliders that landed alongside the bridge over the Caen Canal, subsequently famous as “Pegasus Bridge”. Although severely shaken by landing on rough ground in the dark at about 90 miles an hour, he found himself in one piece and still clutching to his chest a bucket of primed 36 grenades he thought might come in useful in clearing the German defenders from around the bridge.

Ordered forward by Howard, who had climbed out of the wreckage of the leading glider only minutes before, he led his men up the slight slope to the bridge, checking that every enemy weapon pit was clear as he went. As he reached the road, a burst of enemy fire hit him in the leg and he went down with three bullets in it and a compound fracture of the femur.
His wound kept him out of action for the rest of the war and he needed a built-up shoe or boot for the rest of his life as his left leg was an inch and a half shorter than his right.

Howard, who had originally doubted whether the young, fresh-faced subaltern straight from officer training would measure up to the standards of Airborne forces, had recorded immediately before the operation: “Wood is a rattling good officer and I wouldn’t lose him for the world.”

After the war Wood resumed regimental soldiering, attended the Staff College and moved through a variety of posts to achieve the rank of colonel. He was Military Assistant to the C-in-C British Army of the Rhine, for which service he was appointed MBE, and second-in-command of 1st Battalion The Royal Green Jackets, as his regiment had by then become, in Malaysia during the Indonesian “Confrontation” with the new Federation. In his final army posting, he was in charge of the Infantry Records office in Exeter.

In 1994 he was appointed a Chevalier of the Legion of Honour by the French Government in recognition of his work on behalf of the Normandy Veterans’ Association, of which he was president of the Exeter branch until his death.

Until his final illness Wood had been planning to be present in Normandy this June to mark the 65th anniversary of the capture of Pegasus Bridge when a new memorial to the men of the coup-de-main parties, the glider pilots and RAF aircrew is to be unveiled as a result of a fundraising campaign organised under the title Project 65.

The greater part of the money raised is to be donated to charities helping wounded and needy service and ex-service men and women.

He is survived by his wife, Alice, a former officer of Queen Alexandra’s Royal Army Nursing Corps.

Colonel David Wood, MBE, veteran of the Pegasus Bridge coup-de-main operation on D-Day, was born on February 23, 1923. He died on March 12, 2009, aged 86

Thursday, March 26, 2009

Fluid Consumption during Ultra-Endurance.

Our man at Lucozade, Matt Furber, wants you all to heed his expertise:

Time for my 3rd blog...doesn't time fly!

During exercise, heat production is 15-20 times greater than at rest. An increase in core temperature of 0.2 – 0.3 degrees can result in a significant decrease in exercise performance. Therefore your body needs an efficient way to dissipate the heat production from the core to the periphery so that the body can stay cool. 98% of heat produced during exercise is lost through sweat, therefore maintaining optimal hydration is of utmost importance.

Just 2 % body dehydration (1.4kg for a 70kg male) results in a significant decrease in endurance performance, 4% can result in muscular fatigue, 8% delusion, and 10% or greater can result in death. Don't worry though, this will not happen to you! Therefore starting exercise fully hydrated is essential, the best and easiest way to check that you are fully hydrated is by urine color, the clearer it is, the more hydrated you are - see urine chart below.

However, within 45 minutes of running if no fluid is consumed you can lose 2% body fluid. Therefore, it is essential to consume fluid during the run right from to work go. We would recommend consuming 100-150ml every 10-15 minutes, so about 600-800ml per hour. But, once again, every one is different, with you all having different numbers of sweat glands and sweat rates.

The best way to work your own individual sweat rate is to do a pre- and post-run weigh-in. Weigh yourself with as minimal clothing as possible before your run, then run and take note of how much fluid you consumed, then weigh yourself after. If you weighed 70kg pre-run, went for a 60 minute run and weighed 69kg post and drank 400ml of fluid during, that equates to a 1.4 litre (1kg = 1litre) loss of fluid. So your sweat rate would be 1.4 litres per hour. There is no chance that you would be able to replace all of this fluid as it would require almost constant drinking, however, the more you replace the better.

A way of retaining a higher percentage of the fluid consumed is to combine the fluid with electrolytes (salts). Electrolytes are lost through sweat and if not replaced can result in fatigue and heat illness such as hyponutremia (extreme low salt levels) which can be life threatening. As you will be sweating a lot it is of upmost importance that you replace these electrolytes. All sports drinks have them in and not only do they help with water retention but they are also essential for fluid absorption, brain function, muscle contraction and maintaining fluid balance.

So, the best strategy for you to use would be to combine water with a fluid that has high concentrations of electrolytes (such as Lucozade Sport - funny that!!), and drink little and often.

In summary from the last 2 posts, try and work out a strategy that entails you to consume 600-800ml of fluid per hour (some of which, but not all, that contain a high amount of electrolytes), and also work out how you can take onboard 40-60 g of carbohydrate per hour as well. Drip feeding is best for both strategy, so LITTLE and OFTEN is the golden rule.

Next week….the importance of recovery!

Regards, Matt

Stormtroopers are a-go-go!

Spencer Rolls, aka Captain Wonder Pants, Project 65's resident nutcase, tells us how his week is progressing with a rather unusual (and uncomfortable) fashion ('xcuse the pun!)...

So this has been a very, very fun week!

For a while I have had a place in the Flora London Marathon. Now any normal person would just run it and enjoy the experience. Naaahhhh! That sounds just a tad too easy...!

So I’m not only doing the 65 miler with you all, but I am also running the FLM for Project 65... but with a twist! I tried to get acquire a 1944 authentic paratrooper uniform, just like the chaps had on that fateful day, but this was a becoming a tad impossible. So, with a little bit of panache, I acquired another uniform; that of a STAR WARS STORMTROOPER!!

Oh yeah. Who doesn’t love a trooper, huh?! Look at the curves!! Look at the whiteness!!

So, after constantly having to reorganise the logistics of collecting it, I finally got my hands on it, and what can I say...?!
  • Uncomfortable
  • Hard to put on
  • Rubs (soon to find out where exactly!)
  • BUT, Just looks so darn good!!
And now, the test run. IT is all ok in practice doing a marathon, I’ve done about 30 (really should count to get an exact number) including some nice ultras but never in a uniform or 'Fancy Dress'. It takes about 15 minutes to get ready so how these ever fought the Rebels, I’ll never know?! The thing I notice first is the lack of movement - can’t really bend my legs fully. So immediately, I mentally add an hour to the run. I can feel it resting in a couple of places so I’ll have to keep an eye out on them to stop chafing.

Then there's the helmet, the true symbol of a trooper. Well, not only can I now not move, but nor can I actually see anything or actually breathe!!

Next, onto the running machine... off on walk first to get going, then up the speed to 10kph. Its comfortable and all I can hear is the rattling of the armour. Surprising once you get going it’s easy. I’ll never break any records in this but at least it is run-able.

Oh, and then it gets hot - very hot! So now hard to breath, hard to see and sauna hot! Why have I decided to do this again?! JOY. Well, I suppose now it’s all about practice.

The thing I do notice is that I have a crowd watching me. I suppose it’s not every day you see a stormtrooper run down the road, is it?!

Well, just need to run further in it, and put on some advertising as well. The FLM is now my warm up, as well as Rory's! Feel free to sponsor me at http://www.justgiving.com/project65trooper

Happy running!

CWP

Wednesday, March 25, 2009

Take heed...! Be careful with your preparation!

Dr Iain Chalmers, our resident doctor, offers further advice:

I see from the blog below Rory Coleman is off to the desert. I have to say though that any event where the entry price includes the cost of repatriating your body in the case of death seems a tad silly. However I would say my fellow GP’s locally and most of my triathlete mates think I’m mildly barking undertaking the Project 65 running challenge. This even includes one who has swum with a stress fracture in his foot - he found duck tape and plastic bags which rendered his plaster totally impervious to water.

Still, give him his due though and I have sent an encouraging e-mail to the Sahara. It is true though in any distance event you always have a bad moment. I heard a story about Paula Radcliffe in London one year - she was banging out the miles at 5:20 min per mile pace and her bad moment meant it dropped to a 5:40 pace! That’s when friends count double A-plus and any encouragement lifts you!

The nutritional advice is coming in thick and fast and all good it is too. The bottom line is 'Prior Planning& Preparation Prevents Piss Poor Performance', by that I mean practice your regime and stick to it, especially if you have a fancy for rice pudding! Don’t try “freebies” on or near the day and remember this time its not a race and 'second isn’t the first loser' as you'll have done 65 miles and can happily say you have 'one less thing to do in life'!!

If you don’t believe me I mucked about once and once only at Sheffield half-marathon. I did it 2 years running: one year proper preparation, carbo load, Vaseline etc and came home in 1h 42m and fine. The next year, 6 pints of Guinness and a BBQ the night before, no warm up, forgot half my kit. God, I felt dreadful from about mile 8, finished in complete pieces in 1h 44m and it took days to recover!!

Finally as we are all now doing prodigious volumes of training, some extra tips include using creatine (plus lots of water), ZMA powder for night-time to help sleep (important in its own right), build testosterone levels and aid muscle recovery and dropping caffeine from the diet but saving it for the race. Note some of the “gels” and “ride shots” used by cyclists include it in the mix so it may help later in long runs. If your want more information regarding this please contact me via the contact email on this blog.

Lastly we all got a nice load of information today from Project 65 about some local Lincolnshire chaps who are flying down; the Battle of Britain Memorial Flight. If I see the Hurricane then that’s the set as I will have seen them all. If you’ve never seen them close up they are truly amazing. The Lancaster flew low over our house 3 years ago following a display at North Thoresby and was truly impressive.

I feel a fund raising opportunity coming on and maybe I could try and blag a flight down...

Till next week - best wishes to you all!

Tuesday, March 24, 2009

Project 65 - our little jaunt along the south coast...!

Rory Coleman checks in before he heads to desert...

Well, it’s time for me to go and do some serious training at this years Marathon des Sables in Morocco. It's billed as the ‘World’s Toughest Footrace'! If any of the Project 65 runners would like to leave messages of support and a ‘Get a move on, Coleman!!’ at www.darbaroud.com (race number 587) the messages get delivered to my tent! It will of course be great to get some messages from back home.

After a successful marathon in Marrakech last week with Blue Peter presenter Helen Skelton, the 152 miles of the Sahara will be a breeze! On my return to the UK I will be back in training straight away for our 65 mile jaunt to Pegasus Bridge. The Woburn event will give be a great opportunity to meet you guys and get to know you all. Looking forward to to it!

It’s an interesting month ahead of us and just keep banging in the miles…

Your gonna need ‘em…!!

Monday, March 23, 2009

Goodmorning, Basra City!!

Capt Mark Shercliff, 5 RIFLES, currently on operations in Iraq, tells about training in the desert for the Run to Pegasus.

The Iraqi days are really warming up so this week has been our first of early starts for our training runs. The Project 65 squad has yet to train together at once, as we are all on different duties across the province of Basra, but we still have a hardy bunch of 5 – 10. Some have run a marathon before, but most have yet to venture beyond an hour-long trot, less the obligatory long days and nights of marching with military equipment that we usually carry out in the Army!

Our running route takes us around the large British camp on the outskirts of Basra. We have found an increasing American presence as the days go by. Huge armoured vehicles lumber past us as we trot through the dust and still morning air.

Despite our choice of running routes being sorely limited (it is in fact, only one route - a 4 mile lap!) there is plenty to observe for those of us not too busy feeling the aches and pains from the last session. Military helicopters buzz purposefully overhead and every so often the sound of gunfire (just the testing of weapons and crews!) from the other end of the camp. Everywhere is a hive of activity – new buildings going up, old and weary camp compounds being demolished and flattened.

After the run the squad disappear within the many compounds to go to their duties for the day – some to patrol on foot or in vehicles, other to a helicopter, and others to prepare equipment and plans for forthcoming operations and activities. Lucky ones head to the airhead for their ‘R&R’ (rest and recuperation) - two weeks back home with their families. As captain of the team, I'm sure most will struggle to keep up the training miles with all the distractions of home, but they will be expected to keep up on the day!!

Some of the runners have succumbed to the gym, spending far too long preening and pumping iron – there will be no substitute for decent training mileage come 4th Jun. Otherwise some of the squad have been able to keep up their little of their fitness with dusty games of football and the occasional bit of touch rugby.

The arrival of the American ‘PX’ has brought with it a shimmering array of shiny and cheap trainers for the kit-addicts to get their hands on – some of us have worn out the pair we bought over at the start of the tour! Our next hurdle as a squad will be a group ½ marathon, probably in 10 days or so, starting at 0500 to catch the coolest part of the day so watch this space!

Captain Mark Shercliff,
5 RIFLES
Team Captain,
Project65

Rice Pudding?

Matt Barker enlightens us on a little known secret weapon in the battle of ultra-marathon running...

Ok. Hi to everyone who is patient and interested enough to read all these blogs - cheers for your support! Matt from Hampshire here again, aiming to bore you to death with my training progress this week.

I spoke to Rory Coleman the other day on Danny Greeno's recommendations. He gave me some good nutritional advice as I am now running further than ever before and don't really know how to eat for it. I have therefore started taking food with me on runs and was pleased to hear from Rory that one of my favourite puddings constitutes an excellent long distance fuel - RICE PUDDING! Yep, good carbs and sugar all in one! Don't know why I never thought of it before!

Anyway, I have decided to go and see Rory in April to take on more nutritional knowledge and learn as much as I can about ultra-running as possible. So I'm feeling inspired and enlightened at the moment, enough to do a 32 miler on Saturday with a planned family lunch break at the half way point. Lovely!

On top of that I apparently now have a date with BBC South Today to talk about the run, which is exciting!m More to follow about that...

Plus, I have also got to give the Royal British Legion a talk at the end of March which will boost awareness and hopefully help with my sponsorship. I think it is great that we are getting "out there" with the media and I am only to pleased to do my bit but I will have to dig deep as I am far happier running in my own little world than giving talks and interviews. These are all new things I am learning which I never thought would be part of Project 65.

I've also been asked to encourage all runners to get in touch with Ed Lloyd Owen at ONE to talk about the publicity for you all as well... please consider yourselves encouraged!!

I have also started on the carb loading sports drinks and protein recovery beverages. Will let you know if these help. So far they have only given me explosive, uncontrollable wind!!! And on that bombshell...

See you all next week!

Friday, March 20, 2009

A letter to the Editor...

The text of a letter that the President of Project 65, General Sir Robert Pascoe, KCB, MBE, has sent to the Editors of all national newspapers...

Sir,

There has been criticism of the Government over recent days for not assisting D-Day veterans wishing to return to France this June.

No Government ever provides enough money for these things, not even enough to look after our wounded as well as we would wish and yesterday’s U-turn by the MOD over help for the Normandy veterans has come about only as a result of increasing pressure led by the Normandy Veterans Association through the media, perhaps helped by reports that President Obama would be present in France this year.

‘MOD money’ however is still ‘Government money’ and this comes from only one source; us, the taxpayers, and who among us likes to pay more tax?

None of us likes paying too much for anything. With obvious exaggeration we say that something expensive ‘costs us an arm and a leg’, but who amongst us would really give an arm and a leg for anything? Who would volunteer to do so?

Yet many of our young soldiers are doing just that. They are giving an arm and a leg, literally, in the service of their country in Afghanistan, and in recent years some did so in Iraq as well.

Our soldiers, and our sailors and airmen too, have been doing this forever. We still have many veterans of World War II as well as those wounded in later campaigns from Korea to Kosovo. While the death tolls of today’s campaigns are repeated endlessly by the media, no-one tells us about those who struggle on with physical or mental problems for the rest of their life.

Luckily in Britain today, we have many people raising money to support our wounded and needy veterans. The Trustees of Project 65, marking the 65th anniversary of ‘The Longest Day’, have already raised £150,000 towards their target of £500,000. Surviving D-Day Veterans are now in their 90s or late 80s and many need continuing help which is provided by a variety of specialist charities.

Project 65 will be passing on this sum to six of them: the Royal British Legion, Army Benevolent Fund, RAF Benevolent Fund, St Dunstan's, British Limbless Ex-Servicmen's Association and Help for Heroes.

Thank you.

You do have a family, you know?!

Jonathon Ross...

KNACKERED is not a big enough word to describe how I felt after completing 26 miles on Sunday. I planned a great route through Bournemouth, along the seafront through the pleasure gardens, over some quite impressive hills then finishing via a lovely forest. I taped my feet up and set off at around 9am.

All was fine – except for some maniac who nearly ran me over at some traffic lights. I couldn’t get my two fingers up in time to let him know my displeasure before he had disappeared!

It was around the 23 mile point that I got severe stomach cramps and had to walk for a while. I finished the run but was still in some discomfort. After reading our Silver Surfers quality advice on nutrient intake I think I should watch exactly what I am eating and drinking more carefully. The good thing is that this is the reason we train, so we can eliminate all these problems and not suffer them on the actual event.

There are of course physical dangers when running. Just last week I was rounding the last bend to my home. I noticed a car starting to reverse out of a driveway. I slowed slightly, ready to take evasive action but actually thought he would stop. Well, he didn’t stop and I ended up trying to run round the back of his car. The trouble is he then accelerated and I ended up sprawled all over his boot lid. I had to bang on his rear window for him to stop. Needless to say I let him know where, in my opinion, he had gone wrong!

On a more domestic front, my wife Sarah has been fantastic in her support for the cause. She even let me purchase some very exotic looking trainers which almost required a second mortgage. She also let me buy a set of ‘Skins’. I have no idea if they do what they are supposed to but I find them great to run in. There is, however, a slightly strange feeling you get from wearing them, which is probably best not discussed.

Sarah did mention that. 'This 65 mile run thing you are doing is taking over your life, you do have a family, you know?!' So, I now have to pretend it hasn’t taken over my life and think more of my 18 and 20 year old sons, who quite frankly wouldn’t notice if I was thinking about them more or not. Unless of course they want more money or a lift to the pub. (Cynic! Of course they would! - Ed)

It is very difficult not to let this event take over your life especially as I can actually see Tarrant Rushton airfield from my office window!

Best regards to you all – stay fit.

Thursday, March 19, 2009

Our man at Lucozade is back!

Our resident Sport's Scientist, Matt Furber, offers his opinion on the week gone by and how the runners should be approaching the count-down...

Hi guys, right time for my second blog, I hope that you are all eating enough carbohydrate in your diets! Now it time for -

'Carbohydrate consumption during ultra-endurance running'

Carbohydrate is the main choice of fuel for you muscles, brains and central nervous system. When you run out of carbohydrate your body struggles to function. You have got about 2000 kcal of carbohydrate stored as energy in your body, which is enough to fuel your running for about 90-120 minutes of continuous running.

Once you run out of carbohydrate your body has to rely on fat as the main energy supplier. Fat has a much higher oxygen cost relative to carbohydrate, therefore you have to slow right down to get enough oxygen into the body to produce energy to fuel you muscles, hence the phrase 'hitting the wall' - running out of energy and having to slow down.

By supplementing carbohydrate while you run you will increase the amount of carbohydrate available to to muscles therefore prolonging time to fatigue. In ULTRA endurance running this is of utmost importance for without supplementing your carbohydrate levels your chances of completing the challenge is very slim.

The question is HOW MUCH?

During exercise your body can absorb approximately 30-60 g of carbohydrate per hour, with you stomach being able to process approximately 1 g of carbohydrate per minute. By consuming up to 60g of carbohydrate per hour you will be prolonging fatigue, improve endurance and increase your enjoyment of the event as you will not be in as much pain! Consuming anymore than this and your body may not be able to absorb it, so it will sit in your gut and could cause stomach upsets.

However, everyone is different. One of you may be able to consume 60g of carbohydrate per hour whereas another one may only be able to consume 40g. Therefore your target as ultra endurance runners is to work out the maximum amount of carbohydrate your body can absorb without feeling bloated or getting any stomach upsets. As with everything I am going to talk about, try it in training, do nothing new on the day of the run.

Those of you who have not tried carbo gels, they are a great tool for runners. Each gel has 30g of carbohydrate in, therefore can give you a great hit of carbohydrate. We will be supplying you all with Lucozade carbo gels on the day so I would suggest to train with them so to let your body get used to them in advance. Isotonic sports drinks contain approximately 30 g of carbohydrate in as well. Jelly babies, wine gums, bananas, glucose tablets are all other great ways of getting carbohydrate on board whilst you run. If you do want to use these, work out how much carbohydrate there is in each sweet you take so you can work out your carbohydrate consumption per hour.

Work out a strategy that suits you, I would suggest combining a couple of different carbohydrate sources as this will decrease boredom as you will have something to look forward to. It also will decrease the chance of getting stomach upset as well, as you will not be overloading you stomach with the same source of carbohydrate each time.

You want to take carbohydrate onboard at regular periods - every 15-30 minutes or so you should consume another hit of carbohydrate - 'little and often' is the rule that you should follow. By doing this you will decrease the chance of stomach upset, and have a constant slow release of energy throughout the run.

Next week.....the effects of dehydration and how to combat it!

Hope you all managed to get another week of quality training behind you!! Keep up the good efforts.

Casting out the marathon demons!

James Barker, in Suffolk, tells us how it is:

Following Rory’s advice to go long and slow, I decided that I was strong enough and injury free enough to up the ante a little bit. It started last Monday with a heavy gym session: an hour on the tread mill followed by 45 mins on the X-trainer. Ten minutes into the X-trainer and I started to get some chaffing where a chap shouldn’t get chaffing - on my left nipple! 'Damn', I thought to myself as it became apparent that the plaster that I had used to cover the offending part had come free.

After twenty minutes and several failed attempts to stick it back on without attracting any attention from the rather attractive blonde next to me, the pain was getting beyond a joke but I was not going to give up even if my nipple dropped off! Normally I would have started to bleed by this point and fortunately because I was wearing a navy blue T-shirt it didn’t show! I finished sore, blood-soaked, but pride in place!

On Tuesday, I rested, but Wednesday I was planning to put my calves to their severest test yet. In the past, the mere sniff of a five mile run and they would give up the ghost, usually with a crippling muscle tear, followed by several trips to the physio. At that time I had frustrating and serious doubts that the age of 43 and with no distance running experience, I was going to be unable to complete Project65 but that was in the past & after months of slow build up I had now got many 10 and 12 milers under my belt with just a few aches and pains. So off I went slow and steady, three laps of my 5 mile circuit, finishing 15 miles in 2 hrs 33 mins. Very happy with that, no injuries, but still too fast for Project 65.

The next three days I rested and did core body work, but due to family commitments I could not get out till Sunday. However I started to prepare for this run the day before, birthday partying till 1 am and eating loads of carbs in the form of a buffet, fresh cream desserts and a couple of pints! (I know, I know, please don’t tell Rory!!) Sunday morning came - up at 9am, stretched, porridge and a Lucozade recovery drink for breakfast, a couple more stashed in my camel pack and off I went in the trainers I had worn on Wednesday.

The first 2.6 miles were slow, I could hardly get started, pains in my lower legs made it look like a no go, so back to the house and a swift change from my Nike Zooms to a new pair of Mizuno Wave Inspire5’s I'm breaking in. When walking in them they feel like you’re in slippers, and the change proved that the Nike’s were the problem. Off I went again this time with little pain and within a couple of miles no pain at all!

I carried on and did 26.4 miles in 4hrs 41 mins feeding carbs and fluids as I went. The wall was minimal, needed to stop to put on a knee strap at 22 miles as I passed the house for the third and last time. As I approached the final straight, the strains of the “Chariots of Fire” theme music rang in my ears as I bounced Tigger-like up the drive!!

I learnt a lot from doing the distance and that to finish 65 miles it’s got to be very slow. I felt the complete drain of energy, and the wear and tear on the feet showed where I have got to tape on high chaffing areas.

Now the Marathon demon is dealt with, its onward and upwards !!

No blog for a week or so, as off to Spain for some warm weather training - although that’s not what the weatherman says I’ll be getting - thunderstorms are forecast - c’est la vie !! (Sorry don’t know the Spanish phrase for that!!)

Wednesday, March 18, 2009

The Silver Surfer continues his efforts...

Dr Iain Chalmers...

Well, it had to happen; a week of anti-inflammatories and repeated application of “frozen peas” did my head in.

Unless I’ve totally lost it 'health clubs' appear to have two sorts of members: those who exercise and those who have a 'blue rinse', do the St Tropez 'crawl' and have an amazing capacity to chat in the shallow end of the pool. I was able to swim, despite recent injuries, but after various swims totalling 6k in the health club pool, my teddies had exited their pram by the end of the week.

Having tried to get a slot in the pool and swim lengths uninterrupted, the 'blue rinses' waded over and did a 'critique' on my swim training schedule. Never mind the fact I was swimming in a straight line and trying to turn off the wall at this precise moment!

This resulted in a few lengths of 'butterfly' and the 'blue rinses' decided that to save the coiffure and so a tactical retreat was in order. After that a successfully leisurely and peaceful return to my training was achieved.

The next episode of losing it was on Sunday. My beloved obviously was aware I hadn’t been running so thought it was an opportune moment to mention that a shower cubicle and stud wall needed removing and if I had any time spare my obviously boundless energy could be directed towards cutting the grass. The fact we have 2/3 of an acre and it takes 3 hours using a tractor was lost on her. Not only is it to be cut but she insists it has to have nice stripes. The dummy was well and truly spat out and a same day entry for a 10k road race ensued.

I’m also fascinated by the rest of the bloggers entries here on the Project 65 Blog and would offer a selection of general comments. The nutritional stuff is interesting but I’m sure I’m preaching to the knowledgeable but remember do not exceed 60-80g carbohydrate hourly when racing, also do not mix gels and drinks like Powerade. Also, remember if using gels they need to be taken with 250mls water.

If you wish to be an anorak and get a strange look from your partner weigh yourself nude, run a 10k without water (nude not advised) towel down and reweigh nude. By metric calculations 0.5kg = 500ml water and an approximation of fluid loss and hence replacement can be made. Variables such as ambient temperature etc not factored in.

The training regimes are also fascinating, maybe another blog, as my little angel's dulcet tones can be heard suggesting more work beckons.

Surfing on...!

Tuesday, March 17, 2009

Capt Wonder Pants is back with his next installment...

Spencer Rolls updates us on his progress:

Well, this week has been interesting...

Firstly training was right out of the window, down the path and then off to the shops... i.e. NOT there. It’s an amazing thing that work just gets in the way of my social life. I got six numbers on the lottery, but it was spread over 2 weeks... so a whole TWENTY quid. Anyway, none of my training happened due to work commitments. That I can handle, but I also got a bit of a cold and a dodgy stomach that helped me get thought half a Terry Pratchet book!

So, my run; 'The Stinger'. No training this week and a rather sensitive stomach that “could go at any time”. I managed to arrive at the event at around 7:30. The normal bubble of lyra clad people and the 'Oh, this is a hard one...' and 'Have you done it before..?' type of chats. Well, after shoveling down the old Imodium tablets, I’m ready to go. There is a staggered start and a main start.

The difference is that you can go off when you want or as the group. I chose off on my own. It’s easier that way as sometimes when you get to a style or something like that you just don’t have to queue.

Weather was great! Nice and cold, but it’s dry. All over the South Downs is chalk and clay which makes it difficult to travel safely at any speed when it’s wet and sodden. The first 2-3 miles are great. I don’t find my rhythm usually till about the the 6th or seventh mile, but it’s still ok. Seem to run up some hills I would normally walk (It’s ok to walk) and then to the 1st of I believe 8 checkpoints! Then after this have a gel, drink some water and then get stuck into the choccie digestives (I’m a sucker for them!) then on my way.

Then I get into my rhythm. Oh, I like it when that happens. I always seem to do these events on my own. I use them as a way of getting time to myself. So, headphones are on and I just get lost in my thoughts. I have been known to run with a partner on longer races (50 miles) but not this time.

Then the wall!! No idea why this came up. It just did, probably got bored with myself, so tried to get though it and managed to after a mile or 2. Then it hit again.. I must of hit it about 4 times. I can only think that I shouldn’t have run the race, but do dislike being told what to do by the wife!

Well the good thing is the last 3 miles are all downhill. So at least gravity can help! Cross the line in 4:59 (target was under 5 hours) so happy with that time but not my performance. Good thing was I finished and I checked last year’s results and found an improvement of 31 minutes!
The course is 26.2 miles long with an ascent of 4400 ft (someone had a Garmon on) so it’s quite a hilly course.

This week is resting so no running really this week. Just gym work and a cheeky 20 miler along the Thames this weekend...

Safe running!

CWP

Friday, March 13, 2009

Keep it fresh!

Rob Starbuck offers a salient lesson from Martin Yelling...

Yesterday, represented 12 weeks to the day when we set off on this 65 mile challenge. While tomorrow, Saturday and/or Sunday represents the ideal time to start consolidating and cranking up the training.

For my training programme, last Saturday I ran 25 miles in 4hrs and then on Sunday ran almost the same 25 miles (different owing to a fishing competition!) in 4 hrs 37 - not boring, but repetitive. Then Monday, pain!!! So more training and different training routines are needed.

We all fall into bad habits so a quick reminder that is important thing to remember is to change the routes of training – vary the landscape includes hills, include different terrains.

Read this article where Liz Yelling’s husband, Martin talks some common sense for runners.

Take heed.

Thursday, March 12, 2009

How do you train for a 65 mile run?

Our very own 'television celebrity', Jonathon Ross, updates us on his progress...

It was before Christmas that I decided to take part in Project 65 but it was a conscious decision not to start training until the New Year. I think this was simply a case of putting off the inevitable and blaming it on the over indulgences of the festive period.

Having a full time job, wife, family, DIY commitments etc I thought I would plan my training around what I could actually achieve. This would be 2 short runs during the week after work and a long run at the weekend. I would continue with my 3 times a week visit to the gym at lunchtimes.

So I started training. The first few 5 milers were hard but I felt good that I was getting out. I managed 9 miles one Sunday morning and whilst being tired was relieved my body, especially my knees had stood the test. So this is the routine I have adopted. A couple of 8 milers during the week and then about 20 miles on a Sunday. The Sunday runs will increase in distance each week until I can manage two back to back 20’s in a day.

In the meantime I realised that the nutritional side of long distance running is so important. It appears that this is a complete science in its own right. What to eat, how to eat it, what to drink and when. Along with this science is the inevitable manufacturers’ dream of flogging any unsuspecting runner with tons of nutritional titbits!!

Being a grumpy old git and not wanting to shell out for anything that might be construed gimmicky I asked every single person I could think of for advice. I found that everyone does something different but all had a common theme. I now eat plenty of pasta, fish, fruit etc during the week. Now, as a bit of a convert, before a long run I have a couple of gels and also a couple during the run. I also have a Mars bar during the run. When I finish the run I have something to eat immediately as apparently this is when your body needs it most. Each bottle of water I take has an electrolyte tablet in as well. I also use a water belt which also has a small pouch for carrying things.

Obviously as a complete novice in this I stand to be corrected on any point I have made but right or wrong, I’m finding that my system is working for me.

Briefly, before I finish. I had a phone call from a man called Bob Howard. He is a member of our British Legion in Wimborne. He had seen my sponsorship form on the notice board and would like to sponsor me. He said that the event had a special place in his heart because his brother had been in charge of the operation. He then explained that his brother was Maj John Howard. We have arranged to meet up next week for lunch to have a chat - I'll let you more as it progresses...

Wednesday, March 11, 2009

Project 65 - now being advised by the science team at Lucozade!!

Matt Furber, a sports scientist who works for the Lucozade Sports Science Academy, offers some practical advice on how to run 65 miles.

Upon hearing about Project 65 I was so inspired by the challenge that you guys are taking on, I thought I would like to help in anyway possible! Some may say that running it would do that, but 65 miles is to0 far for me - I am a track runner and 800m is about the furthest distance I race. Therefore I am going to follow your journeys through this blog offering nuggets of advice on training and nutrition for the challenge itself. I will also be there on the day for any last minute advice/to wish you luck! Along the way if you have got any questions regarding the above, I will be more than happy to answer - just add your comments below each of my blogs!

For this first blog, I will start with 'An Ultra Endurance Run - Dietary Carbohydrate Consumption'.

Ultra endurance, now that is a challenge! In terms of general dietary consumption it is essential that you get enough calories into your body to be able to maintain your training status. If you are not eating enough, each training session will deplete you energy stores a little bit more until you are running on empty. This results in a greater chance of injury, illness and demotivation - clearly none of which are good. Carbohydrate is the main choice of fuel for you brain, muscles and central nervous system, and without which your body is unable to function efficiently, and so simply put, the consumption of enough carbohydrate is essential for your success.

You should look at eating Low Glycemic Index (slow release) carbohydrates throughout your daily diet and they will give you a slow constant release of energy throughout the day. Thing like Basmati rice, pulses (lentils), spaghetti, porridge are all good carbs to eat. Your diet wants to consist of 60-65% carbohydrate, 15% Protein and 20-25% Fat. Try and ensure that you are getting in enough fruit and veg each day at these provide the body with the vitamins, minerals and antioxidants which help remove free radicals (the bad by-products of exercise).
With the amount of training that you will be doing, it is important that you do not starve yourself. If you are hungry then make sure you eat!

I will upload more blogs in the coming weeks but once again, any questions, just ask!

In the meantime, keep up the outstanding work!

Matt

Tuesday, March 10, 2009

The Croxby Crawl and torn muscles...!

The Silver Surfer is back in town...

Generally a better week especially as work has improved a bit and I managed to rake one of my fellow triathletes into doing the run this week. The only thing is Dan is a true legend in the club - but not for his prowess. He came to our training duathlon once (a run, bike, run session) with his bike but omitted the wheels and then, having found wheels, he did a cycle section with his cycle helmet on back to front - try it, it’s quite difficult and restricts forward vision!! And then to top it off he is the only guy who has got lost on our duathlon cycle route but didn’t realise it till he was miles away and had to ring for directions home!

That apart he is a great bloke but he is the sort of guy who if he needed to split his cycle chain could end up with 3 ends! To encourage him we went off on a joint run on a local iconic route, the infamous Croxby Crawl. Dan and I did a nice two laps and were discussing racing and fundraising etc. It was a nice easy jog but being an 'arse' I decided to show off and, on my own, run a 3rd lap with a negative split. This was a big mistake as on the 3rd ascent of Heartbreak Hill I tore the calf muscle in my left leg. I will admit it 'smarted' when I did it and it still 'smarts' a bit now but at least I can walk!

The pleasure of going sub 2 hours for this event was slightly lost. For anyone interested just to see how tough Croxby crawl is just Google and follow the link off the home page: in summary its a 4.4 mile loop with a couple of 1:6 hills and a lot of undulations!

Best wishes to the others and I’ll be improving my swimming this week as a consequence of such stupidity! Ha!

Monday, March 9, 2009

Inspiring the Old and the Young!!

James Barker, in Suffolk, tells of how Project 65 has inspired a rather unusual audience to take action...

If you had said to me 3 years ago that I would be training to take part in a 65 mile run I would have laughed - as would my doctor! At that point in time I was overweight, unfit & suffering with high blood pressure(200/130!!!) and I was told not to undertake any physical activity until I had been checked at the hospital. After several months of the Doctors “experimenting” with medication I was considered stable enough to start some exercise & promptly set myself some goals. Shed some weight (2st), completed a fun run & the London to Brighton Bike Ride. After 6 months of exercise I was discharged from the Consultant’s care & have never looked back.

And look at me now…! Well not too closely , but I am well on the way to being fit enough to undertake the Project 65 challenge.

Not only that, but my teenage daughter , although suitably embarrassed by the prospect of her Dad appearing in the local press, (and all her mates seeing me) has decided to join in the action.

Her first reaction was that if a photograph was going in the press then no way was her Dad to appear in plastic, lycra, rubber or PVC (her understanding of running gear is a little off the mark - wicking to her is something completely different than it is to me!)

However, having got over the shock of the imminent press release, she then decided to have a go herself. I mean, if an “old man” like her Dad can do it, it can’t be too hard! Can it? Ha Ha Ha.

During the week she expends most of her energy doing her make-up & hair, and avoiding PE at school so to even offer to attempt a run was quite amazing. After I’d picked myself up off the floor we agreed that we would go out together that weekend. So, yesterday morning arrived, and I had expected her to have done a 'Harry Houdini' on me, but no, she appeared in her trendy tracksuit & glitzy “designer” trainers, forewent her normal make-up routine & we headed off (at a very slow & steady pace - her run, my warm up to the proceeding 10 miler)

The first hurdle to overcome was the horror of passing people without her 'face' on - desperately seeking ground cover whenever anyone came near! The next the peril of running in the countryside was getting mud on her precious pumps. The other potential show stopper was her breathing - her lung expansion had never really been tested before and we had several 'I’m gonna pass out or throw up, Dad!' drama queen statements. However, despite her lack of fitness she showed a steely determination to get to each of the 'markers' I gave her and to my surprise and delight, in fact exceeded many of them. After 2.6 miles she made it home thinking that she was about to expire, but once she’d got her breath back both she and the rest of the family were very impressed by her achievement - not least her very proud Dad. I then left her to recover and headed off into the distance.

It remains to be seen whether she joins me again, but she definitely wants to come to the unveiling ceremony in France and is now a little more aware of the importance of Project65 and the efforts of everyone involved - even her old Dad!!

Were off to Spain in a couple of weeks, maybe I can persuade her to run on the beach with me while we’re there. Or maybe not - I’ll keep you posted!

Looking forward to meeting everyone at Woburn in May. (Maybe she can run the 5k or even the 10k at Woburn?! - Ed)

Steppin' it Up..!

Matt Barker from Hants keeps update on his progress...

Hi, it's the firefighter runner with the hectic family life back for my second blog.

This week has been quieter than usual on the rural Hampshire firefighting front so I have to talk about running which I prefer to do anyway. I am quite chuffed with my training efforts this week. I planned a long run this last Sunday to be the longest yet involving a lunch break to mimic the actual Project65 plan to stop at 30 miles. I wanted to see if I could eat my carbs for half an hour and then start again. Would I cramp up, throw up, seize up or be ok? So I set off towards my local sports centre which is 12.75 miles away making the total run just under that of an ordinary marathon.

Most of the route through the pleasant Hampshire countryside was known by me from previous runs, bar the the final 4 miles to the centre and was made even more beautiful by the amazing sun and blue sky that day. I always find running in new areas easier as I am distracted - mainly by trying not to get lost!

I reached the centre in 2hrs19 which is roughly the pace I wanted. I wolfed down a baked potato and beans, put some sponsorship posters up and then set off again on a slightly different wooded route. I felt awful for about a mile but then got back into the swing of it until a lady with a dog said, "Good luck up the hill!" Not what I wanted next but its all good for training. It wasn't to0 bad though, only half a mile of slogging and tripping on roots but through a picturesque hazel and oak woodland.

I continued on, sipping from my backpacks of sun warmed water and isotonic drink until I hit the wall at 20 miles where I became very negative (and nearly threw myself under a truck) for all of about 2 minutes then I cheered up again and reached home in a total of 4hrs29....for 24.6 miles. I'm pretty happy with that for this stage in the training.

So far, this is my most successful training week. I had two days rest and ran again Wednesday and Friday. I do have some considerations for everyone though. I have a habit of saying 'Hi!' or 'Good afternoon!' to people when I pass them. Other runners always respond happily, most dog walkers do but certain other road users tend not to!!! You may know who I mean! Is there a reason for this? I am relatively new to running so may have missed some rule or something but manners cost nothing...and I am more than happy for a head nod or raised finger. Anyone else get this trouble?

I have also sadly had to stop taking one of my dogs on these runs as they get longer and hotter. I usually take my two Spinones (big shaggy dogs) on a home made 2 way lead but alas, it is getting too much for the oldest one. He's not fussed though, he prefers to eat and get fat!

So the effort continues. Let me know your thoughts on other road-users...! See y'all next week, hopefully!

Thursday, March 5, 2009

Not the one from the telly...!

Jonathan Ross explains how he has got wrapped up in such a crazy challenge.

I always say at the beginning 'Not the one off the telly' so that if anyone should meet me they won't be disappointed. They usually still are, but for different reasons!! This happens almost on a daily basis. I arrange a meeting and when the other person turns up, their face drops as they see it isn't the bloke off the telly. C'est la vie!

By way of introduction though, I'm 47, very happily married to Sarah for 22 years and have 2 sons aged 18 and 20. We all live in Bournemouth and I have been a Property Manager in Wimborne for the past 4 years. Previously, I spent 24 years in the Royal Engineers.

In my spare time I am Chairman of the Wimborne British Legion Poppy Appeal. A grand title but we do raise a significant amount of money. It was at one of our meetings last year that Dennis Hart mentioned Project 65. Whilst Dennis was explaining what Project 65 was all about, I was thinking,'Why would anyone want to run 65 miles?!' I didn't even know that people even ran that far in one go. I'd certainly never heard of the term 'Ultra marathon' either!

Anyway, whilst I was having these thoughts Dennis said that as the event was taking place on our patch and wouldn't it be great if someone from Wimborne British Legion actually took part? Almost instantly I felt eight pairs of eyes fall in my direction. My chest constricted and I thought 'No way am I entering this, my body just won't handle it'.

Now, I keep myself fit by going to the gym and running about 4 miles occasionally but not 65 miles worth of 'fit' - that's insane! I of course instantly meant to say 'No' but it came out as 'Yes'. I went home from the meeting and said to Sarah that I was going to run 65 miles for charity. 'Yeah, right!' she said, thinking I was joking, in a strange way I actually hoped I was joking.

But I wasn't.

I've since sent off my £65 cheque and am now fully onboard. I then had a series of panic attacks after realising I'd better sort myself out. So that is what I have been attempting to do since Christmas. More later on my training...

Best regards to you all. Keep the miles coming!

Wednesday, March 4, 2009

Teenage Pranks.

The Silver Surfer is having a tough time, but it's not all Project 65 related...

Not any easy week for me as the local doctor as we had a fatal accident in my village.

To make it worse it was a 14 year old school girl and all my triathlon mates knew about it and rang/left messages for me on my mobile as they thought it was my daughter that had been involved. I’d had a “minging” day at work and had gone off on a belated 9-miler run so knew nothing about it all until I returned and collected my mobile. Sort of lost the “motivation” a bit after that - unsurprisingly. It does bring home slightly what 'life' means though and my involvment with Project 65 keeps that never very far from the surface.

A further problem surfaced later in the week that did involve my daughter. It changed from relief she wasn’t injured to exasperation at her latest “wizard wheeze”. I have never been one for understanding females (not that my manhood can be questioned) but she really “took the biscuit” this time.

Prank 1: Failure to understand 'No' means 'NO!' resulted in a dying of hair and a large % of the bathroom “ribena” colour. She tells us it’s a single wash out variety of dye but I have my doubts. The good news is you can gloss paint over it!!

Prank 2: Teenagers whinge and whine about the latest must have 'mobile'. My wife, in a moment of weakness, gave her a 'contract mobile' and the first bill was a mere 31 pages long. Needless to say my wife matched the hair colour and phone was confiscated!

Prank 3: As you can tell from my name I don’t have a lot of 'street cred' regarding 'mybook' and 'space face' but our wireless net access went down and thus my purple teenage daughter had to face up to the 'light' leave her bedroom and move computer. A short time later while passing by, my wife squinted over at the page currently on show to find an alleged male school friend naked on a bed with a very strategically placed car number plate. Cue another purple moment for my wife. I was summoned to instill further authority but unhelpfully found it all rather amusing; pointing out it was a rather short and small number plate!

As a medical person I never thought steam could come out your ears but I’ll now have to write my wife up in the British Medical Journal! I’ve now decided to go and lose myself on a long run before social services visit and feel secure in the knowledge next week must be better!

Tuesday, March 3, 2009

Yes!! You can and you WILL!!

Our pro-ultra runner, Rory, offers his thoughts...

Well, it seems that Spring has Sprung and even up here in deepest Derbyshire nature seems to be waking up and training runs are a far warmer affair of late. For me it’s a great way of upping my training and the lighter nights really make a difference to being out and active. There seems to be lots of others out running too

For me? Well, my goals in the near future are to complete a series of marathons with Blue Peter’s Helen Skelton for the show, complete Marathon des Sables and then the London Marathon and then focus my attention on some real training for Project 65.

For you? If you are at the point where you are setting off on the Project 65 journey, which starts now, not in June, believe me, then you should already be out there - running lots of long, slow, distance miles which will pay off in full when you need them in June… also knowing that we have May’s Woburn Abbey event to get together will be a great chance to sharpen up your training then.

So let’s start… right now… today with a run out into the Spring sunshine and get motivated… Remember, this is where your journey begins!

Can I really run 65 miles...?

'Old and Grey' ponders whether or not he can complete the challenge ahead of him...

Friday morning was not good. I’d run about a mile and the quad strain was complaining. Hmm, maybe I need to spend more time with the massage hammer.

The massage hammer is an absolutely brilliant tool. I bought it just before Christmas and found it didn’t work but eventually, by trial and error, I realised I had to do the massage like this;

• Standing or lying down – not sitting
• Keep the massage head in one place on the muscle
• Don’t push the massage head hard into the muscle
• A muscle which has an injury needs longer time – up to 10 minutes
• Keep the wire out of the way!!

Friday night was brilliant! Over 5 miles in 50 minutes with only a little backache starting at about 1 mile. It wasn’t quite the level of runners’ high that I’ve had sometimes but considering I haven’t run 5 miles for over 15 years I was really pleased.

6 miles on Sunday?

Friday night I had difficulty sleeping. Don’t run late at night if you have to work the next day. I was working in London, a 40 mile drive. Fortunately the buzz was still with me and I didn’t feel tired until about 5pm. Even then I had difficulty sleeping.

A couple of miles walk on Sunday produced no aches at all! Fantastic.

Monday 7am – 3 miles plus: In the past I’ve always had muscle ache from running. This time – no pain at all. There was a little feeling in the right hamstring which said to me “Maybe 6 miles today isn’t a good idea”. Longer with the massager! I have to admit my calves are very tight sometimes, probably because I spend most of the day sitting writing or researching.

Some people have questioned whether I can complete 65 miles, especially with the long layoff for the ferry crossing. I wonder too, but my thinking goes like this: the Marines had us run 30 miles over Dartmoor in November, mostly across open country in under 8 hours. The training was based on short runs over the assault course and longer 5 or 6 mile runs, mostly in soaking wet kit including boots, webbing and a proper rifle.

I know it was a long time ago (1971) but we did no warm up or cool down exercises. Yes, I’m older now, (62) but I did 5 miles on Friday night in 50 minutes after just two weeks of training – just 6 runs.

So, if I can do that, I reckon that I can push out the rest!

Run longer, sleep less!

Monday, March 2, 2009

Training? What training?!

Captain Wonder Pants enlightens us to his really tough programme - one run a week?! Although it is quite a long one!

Well this week has been interesting... ...

Firstly training was right out of the window, down the path and then off to the shops.... ie. NOT there. It’s an amazing thing that work just gets in the way of my social life. I got six numbers on the lottery, but it was spread over 2 weeks... so TWENTY quid.

Anyway, none of my training happened due to work commitments. That I can handle, but I also got a bit of a cold and a dodgy stomach that helped me get though half a Terry Pratchet book! Nice.

So my run.... The Stinger..... No training this week and a rather sensitive tummy that “could go at any time”. I managed to arrive at the even at around 7:30. The normal bubble of lyra clad people and the “oh this is a hard one.. have you done it before..” type of chats. Well after shovelling down the old Imodium tablets and a final “Read” I’m ready to go. There is a staggered start and a main start.

The difference is that you can go off when you want or as the group. I chose off on my own. It’s easier that way, sometimes when you get to style or something like that you just don’t have to queue.

Weather is great! Nice and cold, but it’s dry. All over the South Downs is Chalk and clay which makes it difficult to travel safely at any speed when it’s wet and sodden. The first 2-3 miles are great. I don’t find my rhythm usually till about the the 6th or seventh mile, but it’s still ok. Seem to run up some hills I would normally walk (It’s ok to walk) and then to the 1st of, I believe, 8 checkpoints! Then after this, have a gel, down some water and then get stuck into the Choocie Digestives (I’m a sucker for them) then on my way.

Then I get into my rhythm. Oh I like it when that happens. I always seem to do these events on my own. I use them as a way of getting time to myself. So headphones are on and I just get lost in my thoughts. I have been known to run with a partner on longer races (50 miles) but not this time.

Then the wall!! No idea why this came up. It just did (Probably got bored with myself), so tried to get though it. Managed to after a mile or 2. Then it hit again.. I must of hit it about 4 times. I can only think that I shouldn’t of run the race, but do dislike being told what to do by the wife! Well the good thing is the last 3 miles is all downhill. So at least gravity can help!

Cross the line in 4:59 (target was under 5 hours) so happy with that time but not my performance.

Good thing was I finished and I checked last year’s results and an improvement of 31 minutes!
The course is 26.2 miles long with an ascent of 4400 ft (someone had a Garmon on) so it’s quite a hilly course.

This week is resting so no real running this week. Just gym work and a cheeky 20 miler along the Thames this weekend.

So safe running!

CWP

Fire fighting and running.

Matt Barker, a WWII enthusiast and part time firefighter from Hampshire, regales us with his Project 65 training...

I got involved with Project 65 due to an unhealthy obsession with WWII military history books in order to find out what my grandad did in the war and an even unhealthier obsession with running further and further to find my limits.

I am an ordinary family guy with a long-enduring wife, Nicola, a 12 year old son called Ethan and a new baby called Euan. All of whom seemed to have accepted the fact that I have to do insane things occasionally (although the in-laws remain slightly bemused)!

My main goal in this blog is to show that bog standard Joe Bloggs can train for an ultra whilst having a busy family and work life. OK, so I don't actually know if this is possible as it is my first one but so far so good and I did do the London Marathon last year in under 4hrs for Diabetes UK which gives me something to build on.

I have very little structure to my training. I have to fit runs in around everything else but I am managing to go out most days. I can't do mornings yet but will start once it gets lighter. I do have a basic plan I follow though which worked for the marathon. I don't run on Mondays as I have firefighting drills on these days which can knacker you out (even lectures take it out of you). I then spend weekdays doing runs from 3 to 10 miles depending on time and how I feel. Then I do the mandatory long weekend run which is up to 26 miles this weekend.

If I had to give advice it would be don't fight your body, go with how you feel - learned from experience by pushing to hard to early and tearing my meniscus!! So if you aren't feeling up to a run, rest because you will probably feel better the next day and run better and further as a result. This is my mantra and it works for me and my training hasn't slipped as I love running.

Finally, on a serious note, I think Project 65 is an amazing opportunity to show surviving veterans that many of the younger generations have not forgotten what they went through. I feel very honoured to be part of it. It is fantastic motivation to get your trainers on!

So that's the introduction over and if I survive the next long run I shall be back with tails of dogs, cyclists, rude people, fire fighting, injuries and much more. How exciting!

Ham and bloody Jam!

Fat or fit, they all did it!

Maj Wendy Faux, OC Rear Party, 5 Rifles in Paderborn, Germany, relates B Company's efforts for Project 65 in Iraq...

“Well, we made it! 1065 laps in all. Bloody hard work but well worth the effort. We have raised the best part of £1000 already with more to come.”

Those were the words sent to me this afternoon as the Headquarters element of B Company 5th Battalion the Rifles completed their incredible fundraising challenge. Each lap was 1km long – so it doesn’t take much to work out how far they have run but here is something to help. It is the equivalent distance of travelling:

From London Victoria to Verona

From Plymouth to York….and back again!

From Basra to Bahrain…and back again!

From Paderborn to Salamanca… taking in a few taverna diversions too!

As I sit in my office and look across the beautiful skyline of Paderborn, Germany, through the drizzle and grey it is difficult to imagine the heat of the day and the comparative cold of the night – let alone then run through it all.

Major Gary McDade, the Officer Commanding B Company explained: “As soon as we thought of 100 hours – 1000 laps, we knew it would capture people’s imaginations. It proved to be quite some undertaking, especially being woken up at 3am to go for a run, but the fantastic support we have received from friends and family has really spurred us on. Project 65 is supporting some extremely worthwhile charities and as our colleagues in 1 RIFLES are having such a hard time in Afghanistan, we sincerely hope that the money we have raised may go some way to helping their injured soldiers’.

Pain doesn’t understand the rank structure and it hits all equally as Corporal Sean Rhodes from Telford described, “The run was hard work, but actually quite good fun at the same time. Everyone who participated gave their all for a number of really good causes. I have blisters all over my feet and my knees are shot to bits but it was worth it – honestly!”

Craftsman Andy Waite from Wigan pointed out that day and night, just as the Tarrant Rushton run will be, the runner pushed through to get the laps under their belt. “The worst bit was being woken up from a deep sleep and having to get straight into it. We doubled up at night so you were always running with somebody, but we staggered the changeover meaning that when you started you were on with someone who had been running for half an hour and was warmed up. The first couple of laps each time were emotional!”

WO2 Andy Kuss from Bath summed up the whole event: “The worst part had to be the lack of recovery time between runs. However, everybody turned up on time to run their leg, whatever the time of day or however hot it was. Many thanks to all of those who give their support to the cause."

Not all of these runners will be taking part as one of the 3 different teams from 5 RIFLES in June but it is safe to say that they will fully understand what the runners will be going through. In the next blog, we'll meet those who will be taking part in the run in June and how they are planning to go from sun and sand to wet and woods!

Having just checked our Justgiving site , www.justgiving.com/5rifles, we have passed the first target of £10,000. Only another £240,000 to go!