Kenya 2015

As I am now entering my final week here in Kenya I thought it was about time I actually got my butt into gear and write a blog about it. I had intended to write a weekly blog but my busy schedule up here has meant that I simply haven’t been able to find the time to sit down and do it!

A typical day here in Kenya comprises of the following:
7.15am Alarm
7.45am Daily stats – we keep a track of various things such as O2 sats, weight, muscle soreness, irritability etc to check for any signs of over doing it or illness.

8am Morning run. Anything from 5 miles through to 12 miles

9am Breakfast (or slightly later is ran longer)
10am Gym for weights/core/stretching/drills or sometimes pool for walking drills.
12.30pm Lunch – usually soup, rice lentils
Afternoon spent resting or chilling out in the club or getting physio/massage
3.30pm Tea and snacks
5pm evening run usually 5 miles plus maybe some strides
6pm Pilates or gym for stretches
7pm Dinner – usually beef or chicken stew with ugali and rice or pasta, salad and cabbage or kale. Occasionally we get pizza, which gets us all very excited and cake days are like christmas.
Evening is spent chilling out in the club with a hot chocolate or if feeling particularly tired an early night watching something on the iPad.

Relaxing at Kerio View post Sunday long run - I'm too interested in my cake to look at the camera!!

Relaxing at Kerio View post Sunday long run – I’m too interested in my cake to look at the camera!!

Life does get very repetitive, especially the food. But we are in the ideal environment for training and recovering hard so we just accept it and get on with it. I know I am very privileged to be given the opportunity to come here every year and I truly am thankful as I know how much it helps with my training and performances but that doesn’t change the fact that you still miss your family and friends whilst here.

It is by no means a holiday up here, theres no safari etc just lots of hard training, recovering, eating and sleeping. The near 100 miles per week of running aside you can actually become very lazy here as you don’t have to do things like go shopping, cook, clean. The club is only 100m from the camp gate but it can seem a struggle to drag yourself up some days. Whilst I love it here, I don’t think I could do it for more than 4-5 weeks at any one time!

Pre Kenya lab testing thanks to Sunderland University Sport and Exercise Sciences department

Pre Kenya lab testing thanks to Sunderland University Sport and Exercise Sciences department

We are lucky this year that the internet has been pretty good so I have been able to facetime home quite a bit but nothing can replace a big fat hug from your little nephew and cousin.

Luckily I’ve never had any major issues whilst being up here as I can only imagine how hard that must be for people. Even though Paula did a great job of looking after me through a very minor issue, there is nothing like a loved ones hug or voice when you aren’t feeling too well.
So far (touchwood) training has gone really well. Just before I came out here I did some testing in the labs at Sunderland University and the results suggested that I was in better shape than what I thought. My biggest problem was that my head wasn’t as fit as my body.

Putting the work in onthe track with Paula keeping a watchful eye on us

Putting the work in onthe track with Paula keeping a watchful eye on us

After a disastrous December and beginning of January I was very low on confidence. I had started to train quite well again but wasn’t convinced that I was in any decent shape, even after seeing my results  from the testing, which were my best ever. I knew that I would get very fit whilst out here in Kenya but the first week here was a bit troublesome as I struggled with the demons in my head.

Thankfully we have a fantastic support crew out here. We had Paula Radcliffe here as camp lead and Steve Vernon was here as camp coach and after sitting chatting through my training with them and getting a good first workout in my confidence began to grow.

Long run with Paula

Long run with Paula

Once I found my happy place, my training picked up and I have produced some great workouts. I’ve been doing most of my running with Emma Clayton and Elle Vernon and we were working really well together. We were happy to all run at a sensible easy pace and not end up pushing on or racing each. On my long runs I run with Paula and again we work well together, setting a good steady pace but not thrashing each other. Though she did comment on one of the runs that I was killing her with the pace – I took that as a compliment as I was finding it very comfortable at that point!

The whole gang at the end of our first track workout

The whole gang at the end of our first track workout

It’s been amazing having Paula around, training with her, hanging out with her and most importantly learning from her. Any questions I’ve had on more-or-less any subject she has been happy to sit and chat and answer them. Despite her fierce approach to training and racing she is lovely and very friendly and we’ve had a great laugh together. It does get pretty bizarre when she is asking ME advice on what to do in training or I’m telling her off for trying to push too far when she needs to be sensible and stick to plans!! Encouraging her on runs and asking her if she is ok when she was going through a bad patch on a long run and struggling to keep up, felt like I was patronising her at first and there was a lot of apologising on my behalf but she soon just felt like one of the group, the apologising stopped and I spoke to her the same I would with any other athlete without any worries.

My track workouts and tempos have been a massive step up from what I did here this time last year so that is a great positive. Again it has helped that I have had a great group of girls to run them with. The group isn’t massive with a maximum of 5 of us but with quality athletes like the above mentioned to train with you don’t need a large group, you just need to get on the train, put your head down and do the work.

Soaking my legs in the pool post long run.

Soaking my legs in the pool post long run.

So with just under a week to go before I get home, its all about finishing off on a high. Im not planning on doing anything silly this week, just keep it the same as the previous 3 weeks – lots of easy/steady running and a couple of good hard workouts. I plan on racing a local 5k on the Tuesday night when I get back to a) see exactly what shape i am in and b) experiment to see how I perform after only 36-48 hours down from altitude as this is meant to be one of the best windows for performance. I may then race the last Harrier League XC on 14th March but that will be dependant on how I readapt to sea level. After that my next race is Reading Half Marathon on 22nd March where hopefully, I will run much better than last year and maybe even sneak a PB!

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In at the deep end…

A key aspect to any good training programme is that it is flexible to allow for changing circumstances and this was well and truly highlighted for me last week.

The ink didn’t even have time to dry on my latest plans before I got a phone call which changed them again.

MW: Alyson, Its Mick Woods. Edinburgh cross country next Saturday, do you want to run for Great Britain.

ME: Mick, are you still drunk from New Year? Me, run XC for GB?!

MW: No, not drunk and yes we want you in the team. You were a reserve and we’ve had a few drop outs.

ME: Erm, ok then, yes I’d love to!

Selection letter

Selection letter

Linking back to my last blog, this would be a perfect example of where having a coach would come in very useful, as I could give them a ring and see if I was doing the right thing.  But not having a coach I accepted.

Many of you may be thinking that I’m crazy and my own worst enemy after what I said about resting and not racing again until March but sometimes you have to grab opportunities with both hands and go with it.

My lack of love for cross country is no secret.  It is definitely not my strong point.  But, at my age, will I ever get the chance to represent GB on the country again? Probably not and that’s me being realistic.

So, if you want a good laugh on Saturday afternoon, tune into BBC1 at 14.00 (Yes it’s live on national TV – no biggy!!) and see me suffer around 6k of what looks like is going to be gale force winds and a mud bath.  This is why I put all the hard work in!!

Start list for my race

Start list for my race

Never give up on your dreams and NEVER let anyone tell you you can’t achieve something.

Carpe Diem

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Decisions, decisions…

What do you do when you are alone in a Parisian hotel at 1am on a Monday morning suffering with post-race insomnia?  Write a blog update of course!!

I’ve been meaning to sit down and write a new blog for weeks now but I’ve never had time to actually do it until now so I might as well use this spare time wisely!

Racing for 2014 is over now and I’ve just ran my worst race of the year here in France.  Nothing to panic about, it was just one race too many for my tired body.


Temple Park XC


Since Glasgow I haven’t really given myself much rest and recovery and I’m now starting to pay for that.  I came out of the Games injured and got stuck into rehab straight away to hopefully keep my time-out to a minimum.  Looking back it was probably the worst thing I could have done.  I should have let my body and mind enjoy some down time and recover well instead of trying to get back into training as soon as possible.  Getting injured at the Games put me in to a ‘I need to rescue something from this year’ mindset.  The fact that I had ran a fast 10k and half marathon already went out of my head completely!  So as soon as I could run again I started back and slowly but surely built the miles up until I was eventually running 90 miles a week again.

That would be fine if all else was simple but it wasn’t.  I was still feeling the emotional trauma from the Games and at the same time that the miles started to rack up again so did the hours at work.


Enjoying Heaton Memorial 10k back in November


I know there are plenty of people out there who fit in their training around a full time job without any difficulty but right now my 20 -25 hours a week have risen to 35+ hours a week which considering the times I work has meant getting up at 5.15am some mornings to fit in my morning run before going to work, then the gym, then an evening run session and not getting back into the house until gone 9pm.  Exhausting!

I don’t have the most stressful job in the world but right now there are a lot of changes going on and this raises the stress levels.  The uncertainty of not knowing what is happening, how things are going to turn out, if you are even going to still have a job in a few months. It soon starts to take its toll.

Add in to the equation that good nutrition goes out of the window.  On some shifts I only get a 20 minute break so trying to grab something healthy and nutritious is quite hard.  I try to prepare lunches to take into work with me but they tend to be ham salad sandwiches or just ham salads and then by the time I get home it’s too late for a big meal so I just grab a bowl of granola. Looking back I can see that this wasn’t ideal and certainly not enough to fuel a daily training load of upwards of 15 miles.

Wise words from the great man himself

Wise words from the great man himself

I kind of knew I was doing wrong at the time, as I mentioned to my physio that I was running high miles even though I didn’t really need to but I get sucked in and started to convince myself that 90 miles a week wasn’t really that much!

What’s the big deal?  I’ve ran bigger weeks than this before and survived ok.  I rana decent time at Leeds Abbey Dash, which is what I wanted so what was the problem?

The problem was, I was starting to feel overly fatigued.  My sessions were beginning to suffer a little, my resting heart rate was creeping up, even though I was training hard I was truggling to get to sleep on a night and when I did drop off I would have restless night and I was starting to feel run down.

Getting killed by Rosie Smith at Saltwell 10k. Great running by her

Getting killed by Rosie Smith at Saltwell 10k. Great running by her

I ran Saltwell 10k just before Christmas and it was here that the alarms bells really started to sound.  My heart rate was sky high for the speed I was running and I almost passed out when I finished.  I decided to take a very easy week leading up to the Houilles 10k last Sunday and then promised myself a rest week after it.

I’m really good at advising people to respect rest and don’t push your body too far but it’s quite easy to overlook these things yourself.  You get wrapped up in mileages and sessions and tell yourself just get through this next race then I’ll take it easy but in reality all you are doing is digging yourself into a deeper hole.

I hate the term ‘overtraining’ as I firmly believe that in an impact sport like running the body will break physically before it burns out physiologically.  I prefer to use the term ‘overreaching’ where you start to push your body beyond what it is currently capable of and I think I have definitely done this recently so its tie for a week of completely no running for me and see how I feel after that.  I tend to be good at being honest with myself in terms of rating fatigue levels but sometimes my judgement does get clouded, I’m only human. Hopefully the hole isn’t already too big and I can climb out of it unscathed and learn from the stupid mistakes I’ve made!


The question is, how am I going to make sure this doesn’t happen again?

Many athletes, not just elite, rely on coaches to keep them from doing stupid things, like responding to symptoms of over doing it by training harder!  So is it time I looked for a coach to work with?  I’ve worked with coaches in the past and enjoyed it.  I liked how they took away the stress of the planning and having someone else there to chat things through if anything goes wrong.  Of course though, one of the biggest advantages of having a coach is having that second set of eyes to observe you, either in person or by training stats, and tell you when you need to step it up or more importantly, back off!

Most elite athletes know their bodies very well and can easily guide themselves when it comes to training.  I’ve done pretty well coaching myself over the last 2 and a bit years.  I’ve smashed my PB at every distance and made quite a few teams.

I’ve enjoyed the flexibility I’ve had by being self-coached and I like that there is no one else to blame for not achieving my goals other than me.  But I’m now starting to question myself if I have taken myself as far as I can and do I now need some more structured input?  Do I know how to move myself on down towards a 32 dead 10k, that elusive sub 70 half marathon and sub 2.30 marathon?

The faster lads that I have been coaching have recently left the group and joined another coach at another club.  Not only does this mean that I have lost my training partners but it has also knocked my confidence in my coaching and has made me question my coaching skills further.  If they don’t think I can coach them to a 16 minute 5k or a 34 minute 10k, how can I expect to coach myself to world class times?

I am grateful for everything I have achieved this year as I know that there are many runners who would kill to do the same

I am grateful for everything I have achieved this year as I know that there are many runners who would kill to do the same

Is it time I looked for new ideas from a new coach or do I just carry on as I have been doing and hope for the best?

One thing I do know is that I won’t be making any rash decision.  I am going to think long and hard over this and weigh it all up.  Look up my options.  Really think about who would I ask to coach me? Would I want a local coach so they can see me train on a regular basis and which would most likely also mean a group or at least someone to train with. Or would I be happy with a distance coach and continue to train by myself, with possible company here and there and just communicate via email etc?

There is certainly a lot to think about.  Luckily January is a quiet month for me so I am just going to tick over in training, no races and then I’m heading off to Kenya for a one month training camp.  I’ll have some good people there to chat through all my options with and hopefully I’ll come home with a decision having been made.

Whatever I decide to do, I’m hoping that 2015 will be faster, stronger, better than 2014!


Hopefully its not the end of the road just yet…


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North East Blogger Awards


It is with great pleasure and surprise that I can say that you are now reading an AWARD WINNING blog! Yes you read that correctly, this blog has won an award!

A few weeks ago I received an email to say that I had been nominated and short listed for Sports Blog of the Year at the North East Bloggers Awards.  The ceremony was held at Lane 7 in Newcastle last Wednesday.  There were 10 different categories covering everything from sport to students to parenting to business and then an overall Blog of the Year. It was a great night listening to about everyone else’s blogs and needless to say I was a tad shocked when it got to the sports category and after those famous word ‘and the winner is..’ they announced my name! But I was very happy to accept the award.

When I started this blog I never expected to be nominated for an award, I wasn’t even sure if people would read it, but apparently they do and it’s great to know that people appreciate the work I put in to it so thank you to those who nominated and voted for me.  I know I haven’t updated it much lately but to be honest I haven’t had much to say and due to increased work commitments I haven’t had much time to sit and write.

Being presented with my award

Being presented with my award

My blog isn’t intended as a step by step race report site or to go into great detail on my training.  Not that that is bad, I actually enjoy reading blogs about peoples training. But instead I want to use it to show people the ups and downs of racing and training to a high level. To share with you the good times when it all goes to plan and you run a PB or gain selection to a major champs but also the heart ache of everything going wrong and not achieving your goals.

I know some people think that those who write blogs are just arrogant and egotistical and that’s fine everyone is entitled to their own opinion and if they don’t like it then they just don’t read it, simples.  I don’t think I’m either of those things.  I’m quite a shy person so I try to keep away from the me me me topic but that can be hard when you are writing about your experiences.  One thing I don’t do is pretend to be someone I am not. I write in my own style and try to portrait who I am by doing so.  I don’t conform to the grammar police, I’m rubbish at grammar!  I may use ‘alyisms’ and a lot of Mackem words/phases, but that is me and that is what I want the reader to see. By the feedback I have received, most of you enjoy what I do.

My award (not the greatest picture but it was dark!)

My award (not the greatest picture but it was dark!)

Well with that bit of good news over on to a me bit with a quick update on how things are progressing.  I have eventually found the cause of the niggly Achilles and rather embarrassingly it has all been down to a change in shoes! Yes, I know my day job is to advise people in the correct shoe for them by using gait analysis technology. So you’d think that I would know better than to wear the wrong shoe.  But no, since April I have been wearing a shoe which hasn’t allowed my foot to plant correctly and was causing my Achilles to bow every time my foot struck the ground which as you can imagine, wasn’t doing it much good!

This isn’t the injury which caused me to stop in Glasgow, that was finally diagnosed as a torn Tibialis Posterior (right leg), which has now healed fully.  The left Achilles, the one I tore last year, had been a bit niggly since the beginning of marathon training and I had just put it down to wear and tear of increasing my miles again.

About a fortnight ago I went down to Salford University to see Chris Bramah who conducted a full biomechanical assessment on me and found that it was the trainers I was wearing that was causing the trouble. He gave me some drills to help me improve my neurological pathways and fine tune my running technique.  I have always thought and been told that I have horrible technique but Chris says that the results he got show that my technique isn’t too bad. Yes, I’m knock kneed, but I am working on improving that and I have seen a big improvement since I began a proper strength and conditioning programme 2 years ago. But other than that it wasn’t as bad as I thought it would be.

Biomechanical assessment at Salford University

Biomechanical assessment at Salford University

Following Chris’ recommendation I ordered some different shoes when I got home and started wearing them as soon as they came two days later and since then I have honestly not had an ounce of pain from the Achilles and have now managed to put together two weeks of 90 miles plus some decent sessions and tempos.  Hopefully that is the end of the Achilles niggles and I can build on from where I currently am and start to get some decent fitness back.

I’ve raced twice in the last few weeks, both cross country. I can confirm that I still HATE cross country but I’m hoping that it will help strengthen my legs and ankles which in turn will help me run a fast marathon when I decide to go back to them.  My next ‘big’ race is Leeds Abbey Dash three weeks today where I have been selected to represent England.  Abbey Dash was in my plans anyway but to be given the chance to pull on the red and white vest again after the disappointment of Glasgow is great and hopefully I can put in a good performance to help erase the demon of Glasgow.

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Great North Run – Ordinary people doing extraordinary things


Growing up in the North East the Great North Run has always been a big thing.  Whenever people find out that you are a runner the first thing they ask is ‘have you done the Great North Run’ it doesn’t matter if you are a sprinter or a distance runner, you get asked it a lot round here.

For years I’ve went down to the finish line and stood and watched the finishers. The sense of exhaustion and triumph on their faces as they crossed the line is great. The emotion of those runners for great causes, many inspired by personally tragedy shows that this run is much more than just a race of who is fastest. It’s a run for the masses. The elites are really just the sideshow.

My Dad finishing the very first Great North Run

My Dad finishing the very first Great North Run

Those who have ran the GNR always say how fantastic the crowds are and what a brilliant atmosphere the run has – a 13.1mile party.  Until this year my experiences of the race where slightly different to most peoples. In previous years I have ran the GNR starting with the elite women’s field.  As we get a 25minute ‘head start’ on the rest of the runners we get a different experience of the race.  We get bussed in to the start where we have our own special warm up area and toilets. We don’t have to hand our bags over until about 15 minutes before we start and we can get to the start line with just 10 minutes to go and still get a prime position on the front with no standing around in cramped pens for over an hour.

The downside to running with the elites is that the crowds haven’t built up along the route so when most runners report back about fantastic crowds and the party atmosphere, for me as an elite runner; it is more of an everyday half marathon.  Yes, because it is a North East institution, it holds a bit more honour to me.  Being able to tell locals that I once finished 8th in the Great North Run holds a lot more prestige than saying I finished 19th in the World Championships!

Runners playing sardines on the Metro from Sunderland to Newcastle

Runners playing sardines on the Metro from Sunderland to Newcastle

With picking up an injury in Glasgow, I knew that I wasn’t in shape to race the GNR, I hadn’t manage to complete a full week of running since then, so I requested that I could use my number to run in with the ‘masses’ and run around with some of the lads I am coaching.  One of the lads was looking for sub 80 minutes but he has a really bad habit of going off far too fast so I said I would run with him at 6.05 pace for as long as I could manage to help him run a more controlled race.

I was really looking forward to the whole experience. From getting Metro through to the high 5’s and oggy oggy oggys around the course, I knew that if doing this didn’t help me fall back in love with running then nothing would!

Runners streaming through Haymarket Metro station

Runners streaming through Haymarket Metro station

The whole day was amazing. I’ve never seen so many people on one Metro!  Hundreds of runner nervously chatting and laughing discussing time targets and charity fundraising, I sat and soaked it all in.  One advantage of having run in the elite race is knowing where the ‘secret’ toilets are. Andy had also found these in the past once we got to the start area we heading over to a queue less and more pleasant toilet stop!

As soon as we started heading down the central motorway I noticed the difference in the size of the crowds.  I commented to the lads around me that the women normally only have one man and his dog at this point! Coming onto the Tyne Bridge the crowds were huge but my Sweatshop Running Community runner, Jacqui, managed to spot me and give me a massive shout and the first of my many waves and high 5’s!

Start line selfie

Start line selfie

I totally loved the run. I did what I said I would do and kept Andy at the right pace for him to record a massive 8 MINUTE PB!  Apart from struggling a little on the hill between 10.5-11.5 mile I spent my time high 5’ing, clapping and squirting the kids in the crowd with water – it was a warm day after all!  By the time I finished my hands were sorer than my feet. The crowds were so much bigger than any other time I had ran it.  I know fully understand why people describe it as a 13.1mile party.  I finished with a massive grin on my face having loved every step.

Had I ran with the elites and still ran the time I did, I would have won some prize money, nothing life changing but a nice little bit of pocket money.  Yeah, that would have been great, but for me this run wasn’t about winning prizes or seeing how fast I could go. It was about getting out there and soaking up the atmosphere of the day, experiencing what nearly 1,00,00 runners before me had experienced and ENJOYING it! It might sound cheesy but it did remind me why I love running and no amount of money could buy that!

When I finished I stood and watched for the millionth finisher to cross the line.  The fact that the run was the first running event in the WORLD to ever record 1,000,000 finishers says great deal about the event. And show what a great event it is (pardon the pun!)  Ok, not everyone will have had a brilliant experience, I know one that didn’t, but 1,000,000 people can’t be wrong!

The 1,000,000th runner crosses the finish line

The 1,000,000th runner crosses the finish line

So, yes, the GNR did what I had hoped it would and it helped me fall back in love with running.  Since then I have managed to put two good weeks of training together.  I’m still doing most of my morning training on the cross trainers but this is slowly getting less and less whilst the miles are building up.  I still nowhere near the fitness I would like to be but I’m going to jump into the deep end and run the Northern Road Relays for my club tomorrow.  There’s nothing like a race to help bring on your fitness.  I am fully expecting to get my butt well and truly kicked but that’s something which I am willing to take at this point to help me move forward and closer to my goals for the rest of the year and early next year.

400m to go and still smiling - not often you say that at this stage in a half marathon!

400m to go and still smiling – not often you say that at this stage in a half marathon!



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Two steps forward, one step back

I can’t believe it’s more than a month since I ran in Glasgow. In some ways its feels like it was just yesterday but in other ways it feels like a lifetime ago.

The 5 weeks since the race have not been the best.  I enjoyed some down time straight after the race and didn’t do a spot of exercise for 2 weeks to make sure that I was fully recovered both mentally and physically.

Two weeks after the race I plodded round my local Parkrun.  I expected to feel a bit achy and unfit and boy was I not wrong!  With regards to the injury, the Achilles was tight and a little uncomfortable but not painful – good news!

The following week I eased my way back into training cross training every morning and doing some short runs (4/5 miles) every evening.  Slowly I started to get my running legs back and by the weekend I was even getting down to a decent pace.

Mind you, my abuse of the 24 hour food hall in Glasgow was really telling so much so that whilst out on a small ‘training run’ with my 5 years old nephew he asked me why my legs and belly wobbled when I ran! What’s the saying? From the mouths of babes…

Eating pizza and cake at midnight very day for a week took its toll!!

Eating pizza and cake at midnight very day for a week took its toll!!

Unfortunately, as training continued to build back up my body started to get more and more unhappy and let me know by developing aches and pains all over.  The injured Achilles wasn’t too bad and seems to be recovering well but the rest of my body – the left Achilles, the right ITB/hip flexor/TFL and most importantly the LUNGS were starting to protest.

I struggled on for a week hoping that things would work their way out and the body would start feeling good again but it never and I made the decision to stop running again and increase the cross training and also get back in the pool for some pool running.  You know it’s bad when you turn to pool running!!

The roller-coaster style road is much more fun than the smooth road...HONEST!!

The roller-coaster style road is much more fun than the smooth road…HONEST!!

So these last few days I have not ran a step but bashed the life out of my cross trainer and ‘ran’ many lengths of the local pool.  Both of these are mind-numbingly boring but are the next best thing to actual running when you are injured.  The one good thing about the cross trainer is that it is in my dining room so I don’t have to travel to the gym to use it and I can just pop on an episode (or 2 or 3) of Breaking Bad on the iPad and get on with it.

Pool running is a little closer to actual running than the cross trainer but it is honestly the most boring activity in the whole world! At least on the cross trainer I can watch things on the iPad, you can’t do that in a pool.  In the pool I always end up playing ‘how long till I look at a clock’.  It’s never very long but feels like a lifetime.  Somehow as soon as you put the pool running float around your waist all concept of time changes and a second turns into a minute, a minute into an hour and an hour into a day.  ‘Running’ for an hour takes what seems a lifetime!

The good thing is though, as it is none impact you can work really hard and do a session almost every day.  The last few days I have been doing sessions consisting of a 10-15minute warm up then hard efforts of 20x30seconds with 20seconds recovery then a 10-15minute warm down.  This week I plan on adding some pyramid sessions in, doing things like 4 sets of 30secs/60secs/90secs/180secs/90secs/60secs/30secs all with 30seconds recovery.

Most of you are probably thinking that 20 and 30seconds recovery isn’t very much, especially after a 2minute rep.  But in the pool you need to make sure that your heart rate doesn’t drop too much between reps.  You won’t hit heart rates as high as when training on land as your body is being partially supported by the water so to get the best out of the session you need to keep the recoveries really short and the heart rate as high as possible.

The road to your goal is never smooth.

The road to your goal is never smooth.

As well as doing the pool running and cross trainer sessions I will also be doing some runs on an evening.  I’ve found that running first thing on a morning is not agreeing with my body as it isn’t warmed up enough and still quite stiff.  So delaying my runs until the evening will allow my body to wake up, stretch and iron out any ‘kinks’ and stiffness built up over night. As I slowly build the runs up again I will start to drop the pool running sessions.  I know I said that this is closer to actual running than the cross trainer, but it is costing me a fortune to keep using the local pool every day!  The mixture of physio/massage and using the pool could very quickly have me bankrupt!

Whilst I don’t really have any future race plans as yet, I do hope to run the Great North Run next weekend.  I don’t plan to race it, just run in with the masses and experience the ‘other side’ of the event.  I imagine it will be a completely different experience running with the masses as opposed to running with the elite women where the chances are that I end up running the whole way by myself.  I’m going full hog on the whole experience and getting the Metro through with friends, waiting in the pens and even going to shout a few ‘Oggy, Oggy, Oggy’s’ in the underpasses! I’m even contemplating carrying my phone and taking a few selfies along the way!  I’m really looking forward to it.  It’s good to have some fun and remind myself the true essence of the event and running in general.  If that doesn’t reignite my love for the sport then nothing will.

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Commonwealth Games Marathon

Leading the Commonwealth Games Marathon for 15km and feeling awesome whilst doing so is an experience which I will never forget. The next 4 miles are something which I also never want to forget but for completely different reasons.

I watched the mens marathon start 28minutes before us and loved that Steve Way had a 5 meters lead on the field after about 2 minutes of running. I said to my team mates “if I’m in the lead at any point in the first mile please shout at me” little did i know that I would actually end up there for nearly an hour!

The way I want to remember my Commonwealth Games experience

I’d studied the field beforehand and thought if I played things right on the day that I could be in with an outside chance of a medal. From the training I had done I knew I was in PB shape and looking at past results from Commonwealth marathons that would put me in with as good a chance of a medal as anyone.

As we settled into the race I found myself at the front of the group leading it out alongside Susan Partridge. Susan and I have raced against each other on numerous occasions and I knew that she was also in great shape and looking for a medal. We rolled along to the superb cheers of the crowds churning out 5.48minute mile splits and I was honestly feeling like I was jogging. There was a few sections where we hit a little bit of a headwind and on one or two occasion I did look round to the pack to see if anyone wanted to come forward to help at the front. Of course no-on offered, so I happily carried on leading.

Having fun in Glasgow

I had hoped that the people of Glasgow would support the race well and they certainly did. People lined the streets with flags and banners, including at least 3 which I saw with my name on. Going through the City Centre and the parks was amazing. The crowds were so big and loud that they made your ears pop.

Unfortunately for me, Pollok Park is where it all started to go wrong. The amount of training you put your body through to make sure that you are in the best possible shape come a big race always leaves you walking a tightrope of fitness and injury. Entering Pollok Park I overstepped that line.

I felt my right achilles start to tighten but I tried my best to ignore it and hoped that it would disappear as quickly as it had came on. Unfortunately it didnt. I pushed on a little through the park and on the rolling hills managed to break our lead group down from 10 to 7 as we left the park. At the 15k feed station the Kenyans put in a burst which instantly dropped myself, Susan, Lanni (Marchant) and Jess (Trengrove). But as the pace picked up, so did the pain in my achilles. I knew I couldn’t sustain the faster pace (it was a 5.23 split) and my achilles wasn’t liking that I was up on my toes that little bit more trying to run faster so I made the conscious decision to ease back down to my own more comfortable pace. The next two miles were much more realistic pace for me but I was still badly aware of my achilles. The pain grew and grew to the point where I was struggling to land the foot without being in extreme pain. This was not in the race plan!!

The agony and realisation that I wasn't going to be able to finish

Approaching 12 miles and all I could think about was the pain in my achilles. I was running in the Commonwealth Games Marathon and failing to finish was becoming more and more of a reality. I spent the next mile and a bit fighting with myself, trying to convince my body that it was ok and the pain wasn’t real. I only had another 13.1 miles to run, I could get through it.

Running through the start/finish area to enter the 2nd lap was one of the worst things ever. The crowds were huge and extremely loud and instead of being able to soak it all in and enjoy it here I was crying my eyes out and visibly limping and in distress.

About 1km into the second lap I stopped to try and stretch the achilles. It gave me slight relief but within 5 strides of starting up again the pain was unbearable. I hobbled for a little longer before it got to the point where I couldn’t actually put my foot down and I knew it was game over.

I went to my knees in floods of tears, my world crashing down around me. I was inconsolable. My dreams of a Commonwealth medal had turned into the nightmare of letting everyone down.m

A volunteer tried to help me up but someone in the crowd stopped them. Through my sobs I heard someone say “Aly, its Mara” It wasn’t until I managed to control the tears enough and get myself off the course that I realised I had stopped right in front of Mara Yamauchi.

Mara helped me into a nearby cafe and rang the England team management to let them know what had happened and request the Dr or Physio to come up and see me. The physio eventually got there and strapped me up before taking me back to the medical centre and then on to the Village. As soon as we got back to the village I was taken into the polyclinic for a scan.

Thankfully the scan didn’t show up any achilles damage but there was a lot of swelling and fluid between the paratendon and the achilles. I was given really strong pain relief and anti-inflammitories and given crutches to use to not over load the achilles.

Enjoying village life

The good news is that we have some of the best medical support here with us so I am getting intensive treatment twice daily which is ensuring a speedy recovery. Ive already been able to ditch the crutches as the pain and swelling has gone down. I’ve been in for another scan to double check everything. The 2nd scan has shown up some tendonopathy in both Achilles with the left one being the worst and showing a 60% thickening of the tendon. Thankfully I can still get back into running again after my planned 2 week break, but it will be a very gradual increase in miles starting with small runs and lots of swimming/cycling.

It’s now been 6 days since the marathon and whilst the Achilles pain has subsided the pain in my heart hasn’t. I will always be happy and proud to have made it this far but I will also be forever gutted with the outcome of the race. I have no plans to stop though and I’ll use the disappointment from this race to fuel future success. I like the sound of racing in China, Brazil and England over the next 3 years and who knows maybe even Australia in 4 years. We’ve got two great athletes in Jo and Helen who are proving that age is just a number so as long as my body behaves itself I’m willing to give the next four years a good old go!

Goofing around in the stadium with the marathon gang

In the meantime, I am loving the rest of the games. I’ve been down to the stadium to watch fellow athletes and it was great on Tuesday night watching the 10,000m where my roomie and fellow North East athlete Kate Avery had an awesome run to finish 4th and another North East athlete Laura Weightman ran excellent to take silver in the 1500m. I couldn’t be more proud of these two having watched them race and improve through the ranks since they were under 13, its great to know that North East distance running is in safe hands for the next championship cycles.

I’ve no immediate race plans just yet, but I will be back out there as soon as I can. I would love to be able to run the GNR in some capacity but I’ll have to wait and see how the Achilles responds once I start running again.

I’ll sign off with once more saying a HUGE MASSIVE THANK YOU to everyone who has taken the time to send me messages of well wishes and support pre/during/post the race. I honestly thought I had let everyone and my country down on Sunday but you lot have been great in making me realise that I didn’t and that you are all very proud of me for making it to where I am. I know there are trolls and hater out there but at the end of the day this just show that you have successful and these people are more jealous than anything.


Escape from the Village into the 'real world'

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