Recently in Training Category

My training for November's New York Marathon has been going well and over the last few weeks I have been focused on improving my speed.

And the weekly 5km Cannon Hill Park Run has helped enormously.

Every Saturday at 9am around 150 runners descend on the park for a time trial. The mostly flat course, which is all off road, is ideal for running quickly.

And despite it being a time trial there is a competitive edge to the run with mini battles forming across the course.

I can now run the course in just over 21 minutes - consistently running sub 7 minute miles.

It's a completely different focus to the rest of my training which ranges from 5 mile tempo runs to 17 mile long runs.

But it's got to be the most painful of runs too - there simply is no place to hide in a 5km race and it's all about running flat out and hanging on.

But like all runs it is the little things that make an organised event enjoyable.

The Park Run is particularly well organised. The pre race briefing is thorough and includes information about upcoming events. There is also a prize for the best runner of the month - usually a pair of running shoes.

Marshalls around the course are not just friendly but really encouraging and engaged in the race.

My favourite is the guy who stands at the bottom of the main hill passionately clapping every single runner on as if he had placed his mortgage on them posting a personal best time.

Each runner has a bar code and collects a timing barcode at the end of the race. These determine the results, times and finishing order.

Results are emailed to each runner on the afternoon of the run. As well as your time and finishing place you are given a points total and percentage - so you can compare yourself to other runners of different ages and sex.

The Cannon Hill Park Run is now part of my weekly schedule. It has helped me improve my pace and it's a nice change from training on your own.

The Cannon Hill Park Run is every Saturday at 9am. It is free to race. To enter go to www.parkrun.org.uk/cannon-hill/home and register by 6pm on the Friday before the run.

The New York Marathon is my first marathon. I am running for Troop Aid and you can sponsor me at www.Justgiving.com/NewYorkMarathonPaulBradley.

Guaranteed entry is still available for the New York Marathon until August 31. Find out more at www.sportstoursinternational.co.uk.

It's a Sunday, I'm well into my training schedule and I've cleared my diary for the day.

It's time for the "Long Run".

Whether you're training for a 10k, a half marathon or a full marathon the "Long Run" is an integral part of your training schedule.

But it doesn't mean you have to enjoy it - and I certainly don't.

Running friends of mine have flagged up the Cannon Hill Park Run a few times in the past and now I'm finally getting round to having a crack at it.

It's a flat 5km course, all off road, around Cannon Hill Park. It happens every Saturday at 9am, it's free, and essentially it's a low key race just for kicks.

Every runner gets timed and runners meet up after the race for a coffee at a near by cafe.

Everything I have heard about the event has been good and I understand it's a very friendly community atmosphere.

A friend of mine ran in it for the first time last week and we're going to race this weekend.

The times vary: Last week the winner ran 17:06 and the last finisher did 35 minutes. The results are posted here.

If all goes well I'm going to build the run into my training for the New York Marathon - hopefully it will help with the speed aspect of my training.

I'll let you all know how I get on next week.

It's that time of year when all the training in the dark, rain, wind, and snow finally pays off and you can run and race in daylight and warmth.

For me it marks the beginning of a 16 week training phase as I prepare for the New York Marathon courtesy of Sports Tours International.

As we've seen over the past few days it can get too hot for running.

Here's a few bits and pieces I've picked up that have helped me train effectively in the warmth - both here and on holiday in Cyprus.

1. Keep Hydrated

Sports people are told this over and over again - keeping up the fluids is crucial.
Studies show that being just two percent dehydrated can have a 30 percent effect on your running times - with the fatigue in your legs being the main perpertrator.
After five percent of the body's water has been lost you will feel sick and if you are dehydrated this much before a race you may well feel sleepy.
As 10 percent of your body fluid is lost you will start to get headaches and your vision will become impaired.
So, my recommendation is to drink little and frequently leading up to the run and have loads of water available during your training.
I did a 13 miler in 30c heat in Cyprus last week and got through 2 litres of fluid during the run and it took me a lot longer to fully rehydrate afterwards.

2. Set yourself a realistic target

It's unlikely you'll be running PBs when the mercury hits 20c or higher - so be realistic in your aims.
I reckoned my tempo runs were about 5 pc slower in the heat and my long runs up to 12 percent slower.
Instead of focussing on speed try and focus on form and your efficiency when the going gets tough.

3. Be in the right frame of mind

If it's hot and you're struggling just think how bad it was on those January nights when it was sleeting and blowing a gale.
Now compare it to the beautiful sunshine you are running in now.
It doesn't quite seem so horrendous any, more does it?

4. Plan your route

There's nothing quite like running in front of crowds to keep you going - and when the weather is good the parks and beer gardens are full.
Plan your route past a few of these and the bizarre looks of respect that you will get from boozers and picnic-ers will spur you on.

5. Wear the right gear

It sounds obvious but wear gear that keep you cool. That's everything from a Dri-Fit singlet to a decent pair of socks to stop you getting blisters on your sweaty feet.
And don't forget the sunglasses (Oakleys are my recommendation)

After a few bad weeks where my long runs and tempo runs ended in me giving up - I'm back on track again.

Of course my long term aim is the New York Marathon (being backed by Sports Tours international) and raising money for Troop Aid.

But after a personal set back it feels great to be performing to my best again.

Not only did I complete my runs and feel good this week but I also set a personal best for 4miles - twice....on consecutive days.

Ok it was only 7 seconds then 1 second but I'm chuffed to be closing in on the 29 minute barrier for four miles.

And looking further ahead I'd love to go sub 45 minutes for 10k, sub 1 hour 45 for a half marathon and sub 4 hours for the New York Marathon.

I'm off to the med for a 2 week holiday now so my plan is to keep running and stay in good condition.

I'll be running in 25c heat but if I can run 3 days a week, early in the morning, then I think I should be ok.

After a couple of dodgy weeks, I think I've got the bug again.

Motivation has never been a problem for me in the three years I have been running...until now.

A personal set-back last week hit me pretty hard and now it's affecting my training.
On Saturday I did a 6 x 1mile hill repeat session with the aim of doing an 11mile slow long run the next day.

But an attempt on both the Sunday and Monday saw me "blowing up" after just three miles.

So today it has led me to ask whether factors outside my training plan can have an impact on my running.

Both attempts at running the 11 miles finished at the same geographical location near my home. I didn't feel exhausted or unable to run any further. I've felt much worse in races and half marathons and carried on.

The only way I can describe how I felt at the "blowing up" point is 'empty'. Lethargic is another word for it I suppose.

My legs felt tired but only the sort of tired you feel when you've been training 3-4 times a week.

My heart rate was around 155bpm so nothing extraordinary there.

I've been eating and sleeping ok (if anything a bit too much of both).

But the idea of an 11-mile run seems daunting and intimidating again. I simply can't imagine how I can do it.

To put this in context, two weeks ago I ran 10 miles with hardly a worry. My 10k times are consistently around 46-48minutes depending on the course.

So, how do I get myself out of this mini-slump? Answers on a postcard - or the comments section below please.