Plenty left to take away

'Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away' - Antoine de Saint-Exupery

I have been working over the last weeks to change how I run, and am realising that it is going to take months to gain any proficiency. I am realising that running is difficult. Playing sports such as football, rugby and tennis may require skills such as hand eye coordination and pace, but running seems just as difficult to master. That doesn't make much sense. You would think how hard can running be, all you do is put one foot in front of the other, the faster you do it the faster you will be. Simple?

If you think about it - running 26.2 miles is much about conserving energy as it is about running. If you have a running style where you bounce along the road thrashing from right to left, all the while hunched over looking at your feet its likely that you are wasting energy. You are likely to be burning as much energy moving vertically (gravity will win) or sideways (the marathon finish line is ahead of you not to the right or left) as you are moving in the direction of travel. Great, so logically the perfect running style will minimise any unnecessary movement. As someone who has limited time, rather than has years to experiment with a technique that will minimise unnecessary movement, are there any shortcuts that can be found?

With this purpose in mind, I have recently read chirunning by Danny Dreyer. Chirunning is a guide for how to run long distances with a technique that is designed to minimise injury. Dreyer's technique strips running back to basics - that's good, the easier to follow the better - but the reader is warned that to run properly can take a lifetime. Dreyer advises that the aspiring runner ought to view a running session as a learning experience. When the runner reaches home he encourages thinking about what went well that can be taken into the next session, and what can be stripped out for the next one. He advises that the runner ought to constantly think about gait or style. As he puts it, an old dog may not be able to learn new tricks, but he can learn anything through repetition. For me, in my early stages of learning this stuff, my repetition is:

• Bring your foot down on the midsole rather than on the heel on on your toes
• Try to bring your foot down directly under your hip - this is meant to reduce pressure on your knees
• Relax your lower legs when running
• Look ahead when running, the other aspects of my technique seem to follow from this point, when I look at my toes the other steps drift off target

I try to check that I am doing these things every few minutes. More often than not I drift back into my hunched heel striking alter ego, but I am aiming for my alter ego to steadily fall away.

In the chirunning technique, running comes from the core muscles. Rather than propelling yourself along  with your small lower leg muscles, chirunning encourages the runner to run from the larger core muscles and use the hips and knees as levers.

I am sure there is much more to it that than this, this is early days, I am looking forward to seeing how my technique changes over the coming months.

You can find the chirunning book at the link below:

http://www.amazon.co.uk/Chirunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1847392784/ref=sr_1_1?ie=UTF8&qid=1324407787&sr=8-1

On my ipod this week has been Bon Iver, Bon Iver. I am trying all that I can to avoid Slade, Shakin Stevens, Mr. Blobby or any other Christmas pop song disaster:

http://www.7digital.com/artists/bon-iver/bon-iver/

Mark Hughes Hill

Any article or book on marathon training that I have read recommends that hill training should form a key part of your marathon training. All that hill training is supposed to pay off as you move past the 20th mile and begin to pass the poor unlucky buggers who neglected to build hill running into their training schedule.

Hill running is not fun, and anyway can't I just avoid it? On the last occasion that I found myself in wonderful and glorious Milton Keynes I don't remember seeing any hills? So why build running up them into my training programme? Well, at the moment I know very little about running a marathon, I have never run a marathon before so I will just follow what the gnarled and grizzled runners say and build hill running into my training program.

I am fortunate to live in an area of England where there are plenty of bloody hills. Quite nasty ones actually. Frankly the thought of completing 10 to 20 reps up and down one of these buggers fills me with fear. So how will I do it?

Let's go off at a relevant tangent here to my school days and mention QPR's Alan MacDonald and his legendary battles with Manchester United's Mark Hughes in the late 80s. 'Macca' as he was (and still is) affectionately known to QPR fans was a hard tackling centre back, a tough Ulsterman and a legend. He represented his country at the world cup in 86, he was no mug, but perhaps up against the leading lights of English football such as Mark Hughes you may have thought that Macca would have come up short. By the late 80s Mark Hughes had not only been schooled at Manchester United, but had also mastered his craft at those two citadels of European football - Barcelona and Bayern Munich. Mark Hughes was a great player, of that there was no doubt. So how would Macca cope with Hughes' craft and guile? The battles between Mark Hughes and Alan MacDonald were stuff of legend at QPR. Neither of them would want to give an inch, but at least in my biased QPR view of the world Macca bested him. I loved watching those battles, Macca would lunge in and bully Mark Hughes into submission - the legendary Mark Hughes physically would shrink by the end of the game, it really was a beautiful thing to watch. Perfection in fact.  If you are a fan of boxing you may recognise this in when you watch a heavyweight giant make his way to the ring and appear so imposing and threatening, and then on seeing the giant defeated at the end of the fight, the once giant boxer looks a sad, lonely and dejected character as he leaves the ring alone. It is a sad sight. Mark Hughes became a sad sight as he left the pitch against Macca. I have uploaded a picture of Macca performing a 'fair' challenge on Sparky below:

When approaching my hill training, I will approach it as Macca faced his great rival:

• Play to your strengths
• Don't give up when the plan is going against you, your opponent has skill but can be bested
• Be relentless

I am working to build strengths now, these are what I am focussing on:

• Build core strength (kettlebell 2 and 1 armed swing + plank + incline bench with weighted sit ups)
• Build lower leg strength for stability (calf and achilles)
• Use skipping training to build cadence and rhythm into my runs
• Improve my running form - look ahead not down at my feet or road when I run, point my feet forward when running, don't slouch or hunch whilst out there, build my running style to be as efficient as it can be; land midfoot, don't heel strike!

When I build these characteristics into my training I will be able to tackle this hill and complete those 26.2 miles with confidence for sure (I hope). I have pasted a few pictures of my 'Mark Hughes Hill' below. Its a beast. It twists first to the right and then the left as it raises through 55 metres. Ouch.

On my ipod this week has been Memory Tapes and Toro Y Moi - two electronic artists. Generally the music is relaxed which suits me for now. I am doing easy runs now, not pounding for PBs just yet. When that time comes, perhaps I will step up the the Battles or perhaps 'The Music' - my favourite artists for running hard with! Anyway, you can listen to them here:

Toro Y Moi: http://www.last.fm/music/Toro+Y+Moi
Memory Tapes: http://www.last.fm/music/Memory+Tapes

That's all for this week. See you here next week!

Running like Robocop

This blog update will be about technology, and what I have found so far that works for me. Please comment below if you have found anything useful and share it! A fellow runner recommended the book 'Chirunning' by Danny Dreyer on this blog last week, and I have put some comments about it below. I am already half way through the book and am enjoying it greatly! Please share any of your experiences, I am just finding my way through this experience and any advice or tips that you have would be great. They might also help someone else who stumbles across this blog!

Now, I love technology, and there is a fair amount of decent tech out there that can help with your running. I don't want to give an impression that I am running around looking like Robocop, but I use the following gadgets and tech:

• Garmin Forerunner 205
• Endomondo.com - GPS data and PBs are stored here of all my running/cycling since I bought the Garmin device back in May 2011
• Google Docs - I keep a journal of my training, just started this (link below, I have shared this online)
• High vis jackets
• Ronhill velcro lights flashing red for any traffic, its very dark around here
• Head torch so I dont run into trees at night!
• Kettlebell - now I don't run with these (obviously :)) and am just getting used to them, but so far they are amazing. They are really working well for me, I will write about those another day

My training diary is here: 

https://docs.google.com/document/d/19VXAJk8bzsIwZH17cen84PZhIJyxM0GQjxevZsv83vk/edit

The Garmin GPS watch is the device that has helped me understand where my pace has dipped on a run, and where my pace can be improved. The GPS watch helped get me out of a running rut, but tech alone may not help me accomplish my goal of completing the MK marathon next April.

According to the philosophy of chirunning, running to a time target alone doesn't help you improve your running form. If you focus on time alone, you are unlikely to correct those inefficiencies in your running style that may contribute to injuries. So, the idea goes - get your form right and build pace from there. Around 70% of runners get injured every year according to the chirunning book - form is especially important if you are piling on the miles. I am currently laid up with a sore achilles tendon, therefore I have learned this week that I may have to focus on my running form first and let the pace come in later on. Chirunning appears like common sense to me, I would recommend that you read Danny Dyer's book.  If you type 'chirunning' into youtube.com, there are also many demonstrations of efficient running techniques, although some of these may be questionable.

As this blog on the internet, I should probably say that you ought to consult a trained physician before beginning any exercise programme. There you go, don't sue me!

On my ipod this week has been Talk Talk - Colour of Spring and Zola Jesus - Conatus. Talk Talk's song 'Life's what you make it' is a chirunning call to arms (at least that's my interpretation :))! So if you really want to improve your running, get on with it, and don't worry about that rut that you may have been in, just get on with it and experiment - have fun. Oh and use technology, any excuse to buy more gadgets.

You can listen to colour of spring here, please do, really you won't regret it:

http://www.last.fm/music/Talk+Talk/The+Colour+of+Spring

Zola Jesus can be listened to here:

http://www.last.fm/music/Zola+Jesus

Life without ale

You may have came here from mkmarathon.co.uk. You can read my latest blog update here: http://waddyranger.blogspot.com, or you can see different blog updates on the links on the right hand side of this page. This blog is updated every week to two weeks with my own experience of the following:

• Training approaches
• Running tech
• Running books
• Running nutrition

While here, you are welcome to comment on any of these updates. Please share anything that you have found during your training that has worked for you.

I hope you enjoy my blog!

Blog starts:

This one will be about nutrition, no don't stop reading!

I have always enjoyed being active - but eating carefully has never been on my priority list. If you do exercise you can eat what you want right? All that running around will burn off calories, so eat all the pies you want and drink all the beers that you feel like and all will be ok right? Well, maybe not.

If you wander to a dark corner of Tescos you might find the 'exercise' isle. In this isle will usually be celebrity endorsed exercise equipment - mostly held together by rubber and cheap plastic, but if you look closer you will see a variety of huge tubs of powders and pills. I have spent a little time here trying to understand what all these tubs can help you with, they usually have macho sounding names such as: PowerMAX, GR-XVT & BIGUS DICKUS (ok I made the last one up). On the back of the tubs is an array of complex information promising exceptional results such as: 'muscle growth' or 'added power', or 'fat loss'. The information is generally portrayed in graphical form to give it the added credibility - clearly the marketing teams at these companies are paid lots of money to blind the unsuspecting pretend athlete (ie. me) into forking out 30 pounds for powder.

The powders I have used are either protein based - for recovery, or carboydrate based to keep me going through an hour long aerobic exercise session. The powders I am using are pictured here, note that the 'PowerBar' has more protein per portion than the 'Nutri1st Advanced', but is cheaper, at least in Tescos. I don't know what that means but generally if you look for around 27g of protein per 30g portion of powder that's good I think. Usually these tubs mention amino chains or something or other complicated sounding, but my rule of thumb is stick to the powder that packs the most protein punch.

As I have stated, I am in the wind down phase of my current lard boy diet, probably preparing for a horrible existence in the new year of eating muesli and celery. Oh god.

I am cutting down on chocolate, biscuits, beer, chips, pies (no not the pies, I love pie!) and am trying to eat more smoothies, fruit and veg. Its probably best to do this gradually rather than everything at once. Let's see. For evidence of my cutting down, I only have to check my recycle bin. It was emptied last weekend, that means one London Pride Ale and one Grolsch in 10 days (picture below, I know I could have emptied the bin before taking the picture, but you can trust me :)):

On another note, I have been listening to the following on my ipod this week whilst struggling with weights and skipping: 'Neon Indian - Era Extrana' and 'New Order - Power, Corruption and Lies'. You can listen to these here:

New Order: http://subscription.we7.com/#/album/New-Order/Power-Corruption-And-Lies
Neon Indian: http://subscription.we7.com/#/album/Neon-Indian/Era-Extrana

Running, but not running

This one may be a little philosophical, please bear with me!

I am not yet running, and am focused on cross-training - the marathon is not until April 29th, plenty of time. My routine is a mixture of cycling, skipping, weight training and swimming for now (not all at the same time). I get my training in early before work starts, get it out of the way before the day begins and daily life takes over (problems to solve, meetings to go to, lunch/dinner to have with old friends or family).

So why am I not yet running? I have a view (not really backed up with evidence) that to become a better runner one ought to get stronger first - build a solid base and then hit the long runs. It's also more fun to mix things up! Let's see if it has any affects later on on my current meagre fat boy personal bests.

To improve my running I have also been reading a few sports books. That might sound odd, how can reading help you run? You might think running is about going red and huffing and puffing around a park, what's the point? So you don't need to read them, the books below can be summarised as follows:

• Endurance events are about confronting pain and suffering to see how you confront a challenge. Succeed or fail, it doesn't matter, the point is you stuck at it and you have learned something about yourself - you are not a quitter (for example)!
• People run to find an epiphany, to find meaning (of life, who knows?)
• People run to feel alive, all that pain and suffering gets you away from your safe life of central heating, of being sat behind the wheel of a car or in an office - face the elements and feel free, see how you can survive out there. You can do it!
• These books also use metaphors such as running along a river or taking a journey giving a sense running means learning something about yourself

These books suggest people don't run to lose weight or get stronger alone. Now those things may happen, but they are not the goal - where's the fun in running to lose weight? These books suggest that people who run to lose weight don't enjoy it and they give up over the longer term. Best not to focus on those goals and focus on the challenge, of learning about yourself of finding meaning through running.

Runners understand all this stuff, so these books suggest. Who thought running could mean all of these things?

I would recommend all of these books if you are either running now or are thinking of running (you can find them on Amazon):

We we run, Robin Harvie
What I talk about when I talk about running, Haruki Murakami
Born to Run, Christopher MacDougall

I said it was going to be personal! What's the point of starting something if you don't give it some thought - this is a serious business :)

Americans with odd sounding names

Last week I discussed SCUBA diving, this week I will turn this blog's attention to a marathon that I will be training for in mid 2012. I am at the start of that journey.

Frankly, at the moment, the thought of running my 6ft and near 14 stone frame for 26.2 miles continuously is sobering. So how will it be done? I have a number of items that I think will help me get there, and only some of them involve running. I have also been working to create some space in my garden for a gym. Anyone that lives in the UK knows that you don't go in the garden from November until May as its dark and wet on this island, so why not make use of that space? The tools I have for now are:

My bicycle - Margo (she is my friend - always reliable)
Free weights
Push up bars
Incline sit up bench
1 Kettle bell (7.5Kg)
Skipping rope
A monthly pass to a local 25m swimming pool
Nike free running shoes
Saucony ProGrid running shoes

I have also been reading a few running and cycling books to help me understand how I am going to accomplish this task. I expect I will add and swop out a few of these tools as I learn more about the art of training for a marathon. Another point to make here is any search for examples of good exercise form for 'strength training exercise' or 'kettlebell exercise' on google will inevitably lead you to a video of an oddly named American called Chip, Chuck or Larry dressed in a bandanna and lycra. Frightening stuff! There are many fads out there - clearly a challenge here is to sort the wheat from the chaff. undoubtedly, marathon training is an art - what will work for me may not work for others, but I will document my progress here anyway.

My ipod helps to get me through this training, it helps me get into a frame of mind for working out on cold mornings and as an aid to motivation. I will also share what I am listening to as I train. This week I have been listening to Matthew Dear's 'Black City' and Peter Gabriel's 'New Blood'. In Peter Gabriel's 'New Blood', many of the songs are about change and fear in the face of change, but as anyone who is familiar with Peter Gabriel's music will know, his characters mostly manage to face up to the challenge and succeed in the face of adversity. And on that positive note, I will leave it there for this week!

You can hear Matthew Dear here: http://www.last.fm/music/Matthew+Dear
You can hear Peter Gabriel here: http://www.last.fm/music/peter+gabriel

I have uploaded a few photos from where I have been cycling Margo around North Buckinghamshire. It really is lovely here in North Bucks, I am sure you will agree!

A day at Chepstow.....

I spent this weekend (5th and 6th November) at Chepstow dive centre (http://www.ndac.co.uk/) practising a few dive skills as well as eating bacon sandwiches, munching on mars bars and finding time in a local pub to watch QPR lose valiantly to Man City whilst enjoying a few local Welsh beers. 

The Chepstow dive centre is great. It's very relaxed, the same person driving the bus from the centre to the quarry is likely to also work in the shop, do the air fills and give you local information. Having visited some other dive centres in the UK, its great to find somewhere that is serious about diving but actually makes you feel welcome rather than just after fleecing a few quid out of your pocket.

The best way to describe the dive site at Chepstow is that it is like a children's play centre for adults. There are tubes to swim through, tanks, jeeps, planes and helicopters, it's great fun!

So what did I learn over the weekend, well:

1. Diving in November is cold

2. Diving in November is especially cold when you leave your damp wetsuit in your car overnight ready for the next morning. Getting back into a cold and damp wetsuit on Sunday morning was, well, cold

3. Don't stay in a B&B in the centre of Chepstow on a Saturday night if you want to be up at 7am for diving! I learned a few local football songs though - a few drunk Bristol City fans seem to live in Chepstow

I took a few pictures from the diving, and a few photos of the Stowe sub aqua club fellow divers below.

Early Doors....

So I am starting a blog...... I will write a few comments here on my experiences and reflections on scuba diving, marathon training, QPR, systems thinking and anything else that comes to mind. Please add comments and reply to any of these posts!