Phil's Running Blog

Running is therapy

noreply@blogger.com (Phil Whittall) — Mon, 07 Nov 2011 15:20:00 +0000

The BBC has a good article by Alistair Magowan on why running is good for you when you need a boost.

"If you asked 100 people, you might get 100 different replies, but there's no doubt that having some time and space to think - to clear your head and process your thoughts in peace - is one of the big attractions of the sport to many people."
"You get to a point where you are empty and not sure why you should go on. I think that is a deeply personal thing and a powerful moment.
"That's the interface between psychology and the spiritual side of a human being. There is no reason to continue and at that moment you have got to the battle between yourself and yourself.
"You have to make a sacrifice of everything you've got, but what you've done is joined in the suffering and the pain in a voluntary way, and that could make you feel closer to the person you have lost."

Why Fauja Singh is my hero

noreply@blogger.com (Phil Whittall) — Fri, 04 Nov 2011 14:56:00 +0000

Running really is a way of life. Strong evidence comes from the incredible example of centenarian Brit, Fauja Singh. He recently completed the Toronto Marathon in 8hrs 25, not bad for someone born in 1911. He trains 10 miles everyday and is now the proud holder of a bunch of world records. All of them gained since he turned 90.

Here's the advice from the living legend,

"The secret to a long and healthy life is to be stress-free. Be grateful for everything you have, stay away from people who are negative, stay smiling and keep running."

101 ways to be a better runner

noreply@blogger.com (Phil Whittall) — Thu, 08 Sep 2011 09:57:00 +0000

I have 101 tips to make you a better runner. Well, runners world does.

Two running sites worth checking out

noreply@blogger.com (Phil Whittall) — Wed, 31 Aug 2011 18:22:00 +0000

The new runtastic portal if you have an iphone etc... or this training site from new balance

3 Non-physical benefits to running

noreply@blogger.com (Phil Whittall) — Sun, 07 Aug 2011 17:32:00 +0000

Michael Hyatt explains what he gets out of running besides being fit. His three are:

Running provides me with “think time
Running provides an opportunity for personal growth
Running provides the chance to recharge

Read the whole thing and then comment what non-physical benefits do you get from running?

Five finger running shoes

noreply@blogger.com (Phil Whittall) — Tue, 05 Jul 2011 19:07:00 +0000

Have you ever used them? I'm tempted but and Michael Hyatt seems convinced

Marathon runners should go for non-alcoholic beer

noreply@blogger.com (Phil Whittall) — Fri, 10 Jun 2011 16:15:00 +0000

Apparently that's the conclusion of this study from the University of Munich. It's better for your health if you drink the wheat based alcohol free stuff. I'm just not sure whether that counts as good news or not?

(HT: Freakonomics)

Park Hall 5k

noreply@blogger.com (Phil Whittall) — Thu, 09 Jun 2011 21:13:00 +0000

I ran a 5k race tonight which I've run the previous two years. In 2009 I managed a 22'24 and in 2010 I improved on that a little with a 22'08.

So tonights 21'18 marks a 50 second improvement which over 5k is a decent jump forward, and I'm sure if I'd pushed myself I could have been sub-21. I finished with a sprint and recovered quickly, I just run too much within myself because I'm worried about running out of steam. What I needed to do was pick the pace up say 500m out not 200m and then I'd have been sub-21.

Anyway I'm pleased!

Could a marathon ever be run in under two hours?

noreply@blogger.com (Phil Whittall) — Tue, 12 Apr 2011 09:41:00 +0000

If it can it certainly won't be done by me. Under 4 hours is my goal! Anyway the BBC attempts an answer

A couple of running links

noreply@blogger.com (Phil Whittall) — Sat, 09 Apr 2011 17:53:00 +0000

It's a while since I last posted but it's not that I haven't been running just not writing about it. In fact I've done two 7 mile runs in the last 24 hours, so there. But here are a couple of friends thoughts on running

Matt Hosier reflects on the life benefits from training for the Brighton marathon
Sean Green recently did a 5k in Reading with the park run initiative.

Are we born to run?

noreply@blogger.com (Phil Whittall) — Thu, 03 Feb 2011 23:57:00 +0000

It's been a while since I blogged here but I have been running and buying new shoes! Enjoy this talk on running

I hate running

noreply@blogger.com (Phil Whittall) — Wed, 03 Nov 2010 09:37:00 +0000

Well I don't, but Pete Cornford does but he'll keep on running.

"Today I put on my trainers and did 12kms. I did not wear a hat or take a drink. It was only when I got back that I discovered it was 29degrees."

Read the whole thing

Runtastic

noreply@blogger.com (Phil Whittall) — Wed, 20 Oct 2010 10:32:00 +0000

There's a growing amount of web based tools and websites to help the runner. One I've just been introduced to is runtastic. Track your runs, get apps if you have a Garmin, Android or iPhone and lots of other stuff. The site looks good and could be a decent site, well worth using. I've added a permanent link on the blog.

What happened in their first year? Some facts:

runtastic mobile sports tracking apps were launched on the iPhone (nov. 2009), Android (apr. 2010) and Blackberry (aug. 2010).
runtastic sports platform was launched as beta (dec. 2009).
runtastic was chosen as the best app in Austria.
On July 8^th 2010 (Re-launch of the sports portal) the runtastic iPhone Pro app (for free on this day) reached the first place in the category Health & Fitness in more than 25 countries (amongst others big countries we reached #1 in US, UK, FR, GE, IT,)

What happens next in the up coming year?

runtastic apps on more mobile operating systems
Connect to sports watches (e.g. Garmin Forerunner 405)
Heart rate integration on more platforms
Creation of training plans and extension of the sports portal
More languages for mobile apps and sports portal

Why you should splurge on shoes

noreply@blogger.com (Phil Whittall) — Mon, 27 Sep 2010 15:17:00 +0000

Here's an article that tells why you should never skimp on your running shoes amongst other things

A friends first half-marathon

noreply@blogger.com (Phil Whittall) — Wed, 22 Sep 2010 15:04:00 +0000

My web design buddy from Philadelphia just ran his first half marathon. Here's how he found it

Rain brings a run alive

noreply@blogger.com (Phil Whittall) — Mon, 23 Aug 2010 21:26:00 +0000

So went out on my normal route (25'21) so a bit off my pb but there was traffic. I think I can go much faster, need to dig in.

Anyway, it was warm, humid and then the rain came. I can't get myself out for a run if its already raining. Just can't do it. But if I'm running and the rain comes down (especially in the summer) it just feels great. It revitalises you, makes you feel like you're living and achieving. The senses quicken, touch on your skin as rain mixes with sweat, cooling you, muddying you, refreshing you.

Loved it.

I love running

noreply@blogger.com (Phil Whittall) — Thu, 12 Aug 2010 16:27:00 +0000

I love running, and while I don't want my identity to be in that and all that jazz. Every now and then you see something that is just cool. This made me want to go out for a run, which I did last night and this morning. Made me want to buy the product too, but I haven't done that yet.

Just very tired

noreply@blogger.com (Phil Whittall) — Tue, 27 Jul 2010 15:04:00 +0000

So for the last few weeks I've done hardly any running. I have been so tired. Work has been busy, life has been challenging, evenings have been full. In the mornings I can barely open my eyes and by the evening I'm hungry and shattered.

So nothing for the last couple of weeks. Then on Sunday this happened and I suddenly have two weeks paternity break. So last night I went out and ran. Not far, just the usual 3.43 miles and went for it hard. I was minutes quicker for the first two thirds but came in at 25'59 so must have faded pretty badly over the last third.

Still it was a decent time and good to get some of the cobwebs out. Lets see if I can rediscover the running groove!

Rodney's Pillar

noreply@blogger.com (Phil Whittall) — Thu, 17 Jun 2010 07:26:00 +0000

Rodney's Pillar is an odd thing in Shropshire commemorating as it does a naval victory by Admiral Rodney. His boat was made of wood from the area so we thought 'I know why not stick a pillar on top of a hill'.

In keeping with silly ideas, every year there's a race up and down this hill, 3.9 miles in total. It's a bit tough.

2009 was my first entry and I finished almost last in 66th place in a time of 36'20.
I was determined to improve upon that this year and managed a slightly more respectable 50th place in 34'17.

As it was a handicap race I won a prize - a nice little England Lion! But knocking 2 minutes off a time was a big plus.

Park Hall 5k 2010

noreply@blogger.com (Phil Whittall) — Thu, 10 Jun 2010 13:42:00 +0000

It's time to get going again with my running, no excuses anymore. My knee is no longer sore, major events have passed and if I don't get back into the rhythm soon I'll miss the whole summer.

So last night I ran the Park Hall 5k just outside of Oswestry. Good conditions really but I was a bit late on arrival so felt a bit rushed. Still last year I managed 22'24 and I managed to improve that to 22'08 and still had something in the tank. I've got to learn how to push it more in the second third of a race because I'm finishing strongly.

Still it's a nice improvement and next week is the Rodney's Pillar race - straight up a hill and back down again

2009 and 2010 marathon in numbers

noreply@blogger.com (Phil Whittall) — Mon, 26 Apr 2010 23:25:00 +0000

OK - so finished again but a bit quicker this year.

           2009                                     2010              Diff
5km     0:29:35                                0:30:48            +0:01:13
10km   0:58:09                                1:00:41            +0:02:32
15km   1:35:15                                1:30:27            -0:04:48
20km   2:04:53                                1:59:26            -0:05:27
HALF   2:11:35                                2:05:44            -0:05:51
25km   2:37:01                                2:29:42            -0:07:19
30km   3:11:52                                3:01:21            -0:10:31
35km   3:54:52                                3:34:46            -0:20:06
40km   4:31:22                                4:13:27            -0:17:55
FINISH 4:47:04                                4:29:08           -0:17:56

POSITION
(overall) 22437                                 18666            +3771
(gender) 16962                                 14416            +2546
(age)     9504                                   7926              +1578

By my own stopwatch it went a bit like this (mile splits then total time)

                      2009                      2010

1 mile            10:10                     10:55
2 miles           9:26 (19:36)          9:40 (20:36)
3 miles           9:00 (28:36)          9:15 (29:51)
4 miles           8:58 (37:34)          9:33 (39:25)
5 miles           8:56 (46:30)          9:16 (48:41)
6 miles           9:34 (56:04)          9:59 (58:41)
7 miles           9:34 (01:05:30)      9:46 (01:08:27)
8 miles          12:00 (01:17:30)     9:21 (01:17:49)   I had to make a toilet stop in 09
9 miles          14:24 (01:31:54)     9:34 (01:27:23)   A 2nd stop for the loo in 09!
10 miles          9:23 (01:41:17)     9:19 (01:36:43)
11 miles          9:23 (01:50:40)     9:18 (01:46:02)
12 miles          9:45 (02:00:25)     9:17 (01:55:20)
13 miles          9:50 (02:10:15)     9:22 (02:04:43)
14 miles         11:14 (02:21:26)    Forgot to lap this one
15 miles I forgot to lap this mile in 2009 and 2010
16 miles         20:22 (02:41:46)    29:48 (02:34:31)
17 miles     11:07 (02:52:53)    10:11 (02:44:42)
18 miles         11:01 (03:03:54)    9:49 (02:54:32)
19 miles         11:57 (03:15:51)    11:14 (03:05:46)
20 miles         13:11 (03:29:02)    9:52 (03:15:39)
21 miles         16:03 (03:45:08)    10:54 (03:26:34)
22 miles         12:22 (03:57:30)    11:04 (03:37:38)
23 miles         11:44 (04:09:14)    13:39 (03:51:17)
24 miles         11:30 (04:20:44)    12:06 (04:03:24)
25 miles         12:12 (04:32:56)    11:46 (04:15:11)
26 miles         13:50 (04:46:46)    11:32 (04:26:43)
26.2                       (04:47:09)     2:32 (04:29:15)

Training Comparison updated

noreply@blogger.com (Phil Whittall) — Tue, 06 Apr 2010 08:26:00 +0000

In October 2008 I found out I had a place in the 2009 London Marathon. My training progression over the next 7 months went a bit like this, on my longest runs:

02/10/08 - 2.2 miles in 00:21 minutes
05/10/08 - 6.3 miles in 01:09:11
20/11/08 - 6.98 miles in about 1 hr
30/12/08 - 12 miles. No idea of time
10/01/09 - 9.82 miles in 01:29:18
21/02/09 - 13.44 miles in 02:45 (this one should have been my clue!)
30/03/09 - 19.22 miles in 03:25:00 (5.6mph @ 10:40 minute miles)
26/04/09 - 26.2 miles in 04:47:04

December 29th 2009 and I found out I had a place in the 2010 Virgin London Marathon.

01/01/10 - 9.46 miles in 01:18:23
04/01/10 - 9.63 miles in 01:23:17
17/01/10 - 11.47 miles in 01:41:39
15/02/10 - 13.36 miles in 01:56:4
27/02/10 - 16.19 miles in 02:21:51
13/03/10 - 19.22 miles in 02:59:49 (6.4mph @ 9:24 minute miles)
20/03/10 - 20 miles in 03:13:04 (6.22mph @ 9.39 minute miles)
28/03/10 - 18.14 miles in 03:15:52 (5.6 mph @ 10.48 minute miles)
05/04/10 - 16.5 miles in 02:24:40 (6.8mph @ 8.48 minute miles)

I'll update this as I do longer runs. Hopefully see some progress and improvement on last time!

16 miler and stiff knees

noreply@blogger.com (Phil Whittall) — Mon, 05 Apr 2010 21:48:00 +0000

I ran this today

<a href="http://www.mapmyrun.com/run/united-kingdom/-shrewsbuty/843127048525821880">05/04/2010 Route</a><br/><a href="http://www.mapmyrun.com/find-run/united-kingdom/-shrewsbuty">Find more Runs in  Shrewsbuty, United Kingdom</a>

It's quite similar to this run except stayed on road for the last part which made it half a mile longer. It was tough going in strong winds today and I felt like I was running well, but ended up with the same pacing as before. Right now I'm stiffer than something that can hardly move.

The facts are: 16.5 miles, 02:24:40 6.8mph @8.48 minute miles. Not sure I can keep that up for another ten miles though

Oxford Canal Run

noreply@blogger.com (Phil Whittall) — Tue, 30 Mar 2010 13:29:00 +0000

So yesterday I ran this route and thought it would be a good one. Several problems, for the first few miles I ran like I'd forgotten how. Oh my goodness I was rubbish. Shoelaces, coat, drink, toilet stop - sort it out!! Second problem was that in many places, the ground was way more uneven than I expected and was wet, muddy, slippy and hard going. Where there was gravel and grading it was beautiful good going. Thirdly, I stopped at various places because I didn't know where I was, fourthly I chafed pretty badly and I need to sort that problem out ASAP. I wore the same shorts as I ran the marathon in last year but for the last two runs I've rubbed my legs raw. Change is needed. 26.2 miles is painful enough without me self-harming. All in all not my greatest. Scenery was beautiful though

18.14 miles in 03:15:52 - 10.48 minute miles at 5.6 mph. Rubbish.

<a href="http://www.mapmyrun.com/run/united-kingdom/oxford/180126979925899395">28/03/2010 Route</a><br/><a href="http://www.mapmyrun.com/find-run/united-kingdom/oxford">Find more Runs in Oxford, United Kingdom</a>

Round the Lakes 20

noreply@blogger.com (Phil Whittall) — Sun, 21 Mar 2010 23:19:00 +0000

So yesterday, with friends Duncan and Ian, I ran a 20 mile race at Rhayader. A well organised race and the scenery was just stunning by my goodness the hills were hard going. You can find a map and results here.

I chafed something chronic so need to sort that out, plus began to struggle with cramp from about 15 miles and the last mile my right calf muscle was twitching like it had a life of its own. It really hurt. I think I dehydrated, so I think I may run the London with my camelbak.
On the plus side I've have had no recurrence of the foot injury so I think that's all cleared up now and I'll resume mid-week training this week.

Anyway, I was pleased with a time of 3:13:04 for the 20 miles, which was 9.39 minute miles and 6.22mph. That's a bit slower than I need to get 4 hours but a few things could change it for me. One, London doesn't have any hills, two it has more drinks and I can take on more fluid, three I'll sort out the chafing and four 20 miles here was probably good for 22 in London. So while I was probably 10 minute mileing at the end even I managed that for another 4 miles then I'd come in around 3:50 something.

Somewhat depressing to note I finished 290th out of 395 runners. I'd like to aim for top half.