A chap called Jon, who also runs a blog called My Big Fat Geek Running, emailed me just before the launch of the BMF iPhone app, My Fitness Instructor. His blog is a cross between losing weight and promoting the iPhone app, which launched on Friday 26th March. Jon kindly offered me a chance to review it.

My Fitness Instructor is a premium application that allows you to fit your own little BMF instructor right in your pocket. Instead of paying the price of a gym membership every month, you can splash out £5.99 and choose when and where you do your own workouts.

Step 1. Set the duration of the workout (maximum of 2 hours – yeah right!)

Step 2. Set the intensity (low, medium or high)

Step 3. Choose the focus of your workout (cardio, muscular or both)

…and that’s it! The little Australian instructor (Jim Preece) will start giving you instructions on what to do through your headphones. And I have to say that the exercises are very well described. You’ll be taken through a warm up, making sure that the body goes through the full range of movement, and then guided through the exercises. If you don’t quite understand the instructions you can view little exercise demonstrations as you progress. These little videos are very important as the app claims to have 5,000,000 combinations of workouts at its arsenal, so you never know what exercise you’ll end up doing.

My Fitness Instructor also has a built-in fitness test setting. Remember the bleep tests you did at school? Running between two markers 20 metres apart before the bleep sounds until you can no longer keep up? Well this is included, which I think is a fantastic little feature. Doing one of these each week as you are training for a race will give you a great idea of your stamina. Plus, it is incredibly satisfying to be able to see your improvements each week. The results of the bleep tests can be stored in the app.

Not a bad little tool for the price of a couple of beers (which you’ll work off after one session with this thing).

The downsides:

• You can’t preview the exercises.
  If you’re a beginner like me, you’ll know none of the exercises that the instructor is explaining to you (apart from the obvious ones like press ups). As the exercises become more complicated, you’ll have to stop to watch a video. This can be annoying as you normally won’t want to break your stride. Being able to learn the exercises by previewing a video before hand would have been nice (which you can’t do).
  .
• You can’t invert the videos.
  This sounds like a small point and one hell of a nag (which it is really). But the videos will only show in one direction, which means that you have to wear your iPod/iPhone on your right arm. I’ve always worn my mp3 player on the left arm so it felt uncomfortable. I know, boo hoo for me.
  .
• You can’t be self-conscious.
  Let’s face it. You’re running around a park, jumping up and down like a madman possessed. When you’re with lots of other people it’s easier to feel less self-conscious. But on your own at night, swinging your arms around in huge circles as fast as you can, or doing imaginary breast-stokes through the air, you might feel a little silly. But Jon begs to differ…

After some warm up stuff, we got stuck in. Surprisingly, I didn’t feel that self-conscious jogging and leaping around in the park on my own.
Jon, Big Fat Geek Running

My girlfriend has just signed up to the BMF classes so we’ll have a competition. Whoever has the best looking abs after a month will be the winner. The real thing versus the virtual… thing. You can buy My Fitness Instructor from the app store here.

Sir Win A Lot

The man himself has kindly offered to give away a copy of the My Fitness Instructor app to three lucky Sir Jog A Lot readers. To win your copy either click this link to tweet about the competition or leave me a comment below!

Again, I will, in no way, look upon entries more favourably if they also leave a £2 donation to my London Marathon charity, the Lymphoma Association. ;-)

THIS COMPETITION IS NOW CLOSED

*Winners will be contacted either by email or Twitter and announced on 13th April. Your email address will in no way be distributed to third parties. Entry to UK residents only.

After my doctor basically told me to stop being an idiot, stop training, take some paracetamol and go to bed, I’m now halting my marathon training until I’m back up to full strength.

It’s a tough little conundrum. Like last year, I’ve taken on a 16-week training plan for this year’s marathon. Some don’t think that’s enough but 5-6 runs a week for 4 months will do me plenty.

I’d kept up a fairly decent 10k pace before beginning my training so it wasn’t too much of a shock to the system once starting. But how in the name of all that is holy am I supposed to train in the worst snow Britain has seen for decades, not get a cold and have any chance of beating my time last year?!

For those who are abroad or have been living underground, arctic conditions brought Britain to a standstill in early 2010 as transport officials faced the perils of running out of grit. Even getting to the gym was impossible for some so treadmill running was out. When it wasn’t snowing, temperatures were so low that the icy snow held on and didn’t melt for a couple of weeks. I ventured out in the snow for a 10k to kick off the 2010 training but without a pair of running spikes it was fairly comical.

So am I missing out on vital training hours? Will I have to catch up on the missed miles? How much will my fitness level deteriorate during the time spent bed-ridden? What can I do as an alternative?

Well if you are house-bound because of the weather there’s not a lot you can do in terms of running. But here are a few ideas to get your heart rate up without having to own your own personal gym equipment:

• Exercise DVDs
  If you don’t live in a flat and can get away with stomping on the floor a bit then try out an exercise DVD. All you need is a couple of yellow-pages and a love for celebrities.
  .
• Core exercises
  A strong core is a huge benefit for runners. It’ll give you a tidy running posture which will make your run far more efficient. I’ve recently experienced mild back pain as a result of not exercising my core and stretching out my back muscles after running. Try out these core strengthening exercises from Runner’s World. Remember, it’s all about control, not number of reps and luckily, you don’t need a lot of room to do them.
  .
• Bike Trainer
  Own a bike and have enough room to pedal indoors in front of the TV? One of these bike trainers allows you to pedal indoors and work up a sweat. TIP: put a towel underneath to catch your sweat or face the wrath of your husband/wife/mother.

If you are ill then it depends on the neck rule (check out this post from Coach Joe English). Basically if you’re symptoms are felt from the neck up (runny nosy, headache) then you’re probably alright to run. Any symptoms felt from the neck down (coughs, chest pain) then it’s a no go. I wrote a post on this just before the marathon in 2009.

Try not to worry about losing out on training time (I know it’s hard). It takes a good couple of weeks to really lose the effects of training and pushing yourself without allowing your body to recover will just mean that your body takes longer to heal.

If you have any tips on how you’ve been training during the Winter months or how to get rid of a cold quicker then do leave a comment below.

Cut to two months later. You have your place, you’ve got your new trainers and you’re about to go on your first long-distance run. Off you go…

3 hours later, you stumble home; pale, knackered, nipples bleeding and chafing so bad that you look like you’ve won first place in a John Wayne look-a-like competition. Slumped on your sofa you think to yourself, what went wrong?

A common mistake in training for a long-distance run is starting too strong too soon. Prepare well and you should have no trouble achieving your goals.

Build up gradually.
If you’re not a regular runner or it’s been a while, your first two miles will open your eyes and you should find it quite difficult (when I first started running again I was nearly sick). Don’t be disheartened and try not to push yourself too hard. Forcing yourself to run further than you’re ready for can lead to injury and will slow down your training.

When running at regular intervals you’ll find that you’ll improve very quickly. It’ll become easier to increase the distances slightly each time you go out. Annoyingly, when you stop running that improvement drops off just as quickly.

Check the weather.
Last weekend I went out for a 10k, bundled up in a hoodie, woolly hat and jogging bottoms. After 10 minutes of running the sun came out with a vengeance and I was sweating so hard I couldn’t see. Draping a hoodie around your shoulders might scream catalogue model but it’s a serious pain when running. Check the weather before you go out and dress accordingly.

Plan your route.
The last thing you want happening on your run is getting lost and running two miles extra than you had planned. Personally, I use Google maps and write street names on my hand like a London cabbie. There are plenty of route finders out there like the Gmaps pedometer or Map My Run. Sites like these actually show you other peoples’ running routes so don’t be surprised if someone is following you during your training.

Nutrition.
I’m lucky enough to get sent a lot of nutritional products as writer of this blog. I have had a chance to test out products like Wellman Sport and Focus Energy Shots. Some PRs have even sent through boxes of Nairns Oatcakes, CLIF bars and even offered me children’s milkshakes as sustenance before going on a long run!

While all of these provide the carbs you need before a run (maybe not the milkshakes) there really is no substitute for a big bowl of pasta the night before. I’ve even been told in the past to eat so much pasta that you’re on the verge of throwing up. While I expressly do not condone gorging, a healthy sized portion the night before a run is a perfect way of fuelling your body in preparation for a long-distance jog.

Lube up!
Before I discovered Body Glide (or initially Vaseline) chafing was a very serious problem for me. It can happen anywhere; between your toes, by your armpits, between your thighs and (most painfully of all) on the nipples. The first time I ran more than 5 miles I experienced it and it will completely ruin your run once it has set in.

And don’t just think you can put up with the pain. If you experience it, it will affect your running style and all you will want to do is start walking so the pain will stop. One of this blog’s earliest posts was on chafing. Read up.

Take money.
If you pick up an injury (or the chafing becomes too much) you’ll need a way home. Taking a phone with you may be to much of an inconvenience so fold up a £10 note and put it in your sock. Don’t forget that you could be miles away from home when something happens so having a bus fare will give you piece of mind.

Take a drink.
Is your run likely to last more than an hour an a half? If so, it’s probably worth you taking a bottle of water with you. Personally, I’ve done a half marathon without a bottle of water before. But if it’s hot and you haven’t hydrated properly before a run then I wouldn’t advise it.

Rest.
Running 7 days a week might make you think you’re the Six Million Dollar Man and some people do it. But your body will have no chance to recuperate and you’ll increase your likelihood of becoming ill. Many people pick up a cold before a marathon because they’ve overdone it. Get a good 8 hours the night before and don’t go boozing.

There are 9 different events to choose from on the day. Obviously the main event is a full marathon, but also available to participate in is a quarter marathon, 10km walk, ‘mini’ races for children and a handcyles half marathon. However, the most popular distance (with over 3000 more entrants than the full marathon) is the half marathon.

The starting point is a 20 minute train journey away from the finish line, in La Tour-de-Peilz, a cool 13.1 miles away. Handily, your running number is your train fare, but the train runs almost side-by-side with the running route, painfully showing you just how far you have to run to reach the finish line back in Lausanne.

1:30 pacer

The standard of runners is very high in Switzerland. The fastest time in 2009 was a 1:05:58. Brilliantly, this means that there are pacers everywhere. These athletes, with coloured balloons strapped to their backs, position themselves at the correct starting points and run at the right pace, so that if you follow them you will match the time written on their balloon. I followed the purple 2:00 balloon (having not trained nearly enough and feeling very out of my depth). I didn’t see a balloon with a pace slower than 2:10 on the day, which goes to show the calibre of the runners there.

The actual race was fantastic. The road back to Lausanne follows the coast line of Lake Geneva. With the lake on your left the entire journey, you pass through some incredible countryside. However, this does mean that the level of support is very sparse. While you do pass through a couple of small towns, there aren’t many people around to cheer you on until the last half mile. This race is the first that I have run with headphones. Obviously, at one point an ambulance used the route, which I of course did not hear and was pushed to the side of the road by an angry Swiss man. Luckily, my French wasn’t good enough to understand the profanities being hurled my way.

Drink stations were frequent and the road was wide enough to allow a good spread of runners. It was quite congested at the start and around the pace setters, but after the half-way mark the congestion had thinned out. The course did seem to be a constant uphill climb, albeit not very steep.

I crossed the finish line (outside the Olympic Museum in Lausanne) after passing the 2 hour pace setter, in a time of 1:58:13 (a personal best for me). Considering I had only really trained by doing one long run each weekend for the previous month, I was very pleased. The cool weather and clean air must have played a part!

The Lausanne Half Marathon is a very well organised event. It costs around £30 to enter and for the number of people participating the facilities are impressive (ample toilets, free pasta party, an expo, good quality medal and a courier system to transport your belongings to the finish line).

You can enter here for next year but if you do I have three pieces of advice for you:

1. Learn how to convert kilometres to miles. Being a European country, all distance markers are in kilometres and I was forced to do some tough maths in my head to work out if I was going at the right pace to finish in a good time.
2. At the finish, make sure you park your car at the bottom of the hill. Lausanne is full of incredibly steep hills and walking up them at the end of a 13-mile run is not recommended.
3. Hang around a little at the end. If the podium frees up enough you can get some great pictures!

My two running buddies, Gemma and Matt

It’s the same story for anyone with a gym membership. You have the tools around you to get fitter but if you workout on your own are you really going to push yourself that little bit further? You know you’d achieve much better results if you had a personal trainer, but after a little research you find that your bank balance will be the only thing getting a workout!

This weekend I attended a class that poses a possible solution to the problem. Each Saturday (or most Saturdays) when I begin my early morning run in Greenwich Park, I’ll pass a bunch of people wearing coloured bibs, usually led by a burly bloke in camouflaged trousers shouting and screaming. These are the British Military Fitness classes.

The British Military Fitness (BMF) classes are the UK’s leading outdoor fitness provider. They are led by a qualified instructor (all of whom have a military background) and each class consists of a one-hour session of exercises that will push you to your absolute limits.

When I turned up at 9am to start the class on Saturday morning I had a chat with one of the instructors about my basic level of fitness. I explained that I’d run the marathon back in April and that I was a regular gym goer. This turned out to be an error as he threw me straight into the intermediate class. The classes are broken up into the groups; beginner (blue bibs), intermediate (red bibs) and advanced (green bibs).

Donning my red bib, we immediately started off with a 10-minute warm up and jogged off into Greenwich park. This was focused on getting the heart rate up and consisted of plenty of running exercises (short sharp bursts of speed with rapid changes in direction) and a lot of movement (designed to get the muscles adequately stretched). Because the group was so large (roughly 40 people) we were split up into two. I later found out that the instructors had decided the groups based on what they had seen from you in the warm-ups and tiered them slightly. Apparently I was lower-tier material, which was probably about right.

Our group was led off further around the park, stopping at different points to perform a batch of exercises before moving on. These exercises are largely based on building your core muscle groups. All the instructors have to work with is the park and your body. There are no weights or special tools so the exercises use your own body-weight against you. There were plenty of press-ups, sit-ups and squat exercises during the course of the hour.

One of the best elements of the class is the camaraderie between those attending. Most people (especially the new starters like myself) were initially quite quiet and timid. This really didn’t last long as you’re thrown into exercises with partners. Everyone there was fantastic. I had 5 or 6 different partners throughout the course of the hour and each one of the them was vigorous and encouraging. Considering they were strangers this was incredibly refreshing, especially in a city where the only words you’ll utter to someone you don’t know are “2 pints of lager please”.

They do try to pair you off with someone of similar size and weight. During one exercise we were required to push against one another in an effort to force your opponent over an imaginary line between you. The chap I was paired off with gave me a little wink, said “I’m a rugby player”, dug his heels in and launched me backwards! I reckon I’ll ‘av him after a few more classes.

Overall these classes are an excellent way of staying in shape. Coupled with a running schedule, the BMF would be an ideal way of training for an upcoming race and, based on how I’m feeling today (three days after the class), I’d imagine you’d shed some serious pounds. For the price of a gym membership you can attend these classes as many times a week as you’d like. I’d honestly recommend these classes to anyone. Everyone is incredibly friendly (a few members took me out for a coffee afterwards) and I was in no way made to feel intimidated. Your first class is free and there’s no obligation to sign up if it’s not for you.

The only negative feedback I can report from the day is the lack of water breaks. It was pretty warm on the weekend and we only stopped twice for a quick gulp of water. Considering the intensity of the workout, I didn’t feel that this was enough. Also, I’m not sure I’d have enjoyed the session if the weather hadn’t been so good. Winter is only around the corner…

Sir Win A Lot

Like what you’ve heard? Well the team at British Military Fitness are kindly giving away one month’s free membership to the BMF classes to 5 lucky SJAL readers! The courses are based all over the UK and, if you’re a winner*, you can select any BMF venue you’d like to attend.

You can enter in one of two ways. Either…

1. Post a message on Twitter by clicking this link or…
2. Answer the following question:

Which BMF class was I put in during my introductory session?

A. Beginner

B. Intermediate

C. Advanced

THIS COMPETITION IS NOW CLOSED

*Winners will be contacted either by email or Twitter and announced on 1st September. Your email address will in no way be distributed to third parties.

On the rare occasion that you actually spot a shirt that hugs the biceps and doesn’t flap around in the air conditioning from your local gym then go over, shake that person’s hand and ask them if they’d like a running partner. The likelihood is that this person has finished the JPMorgan CC in under 24 minutes.

Every year business moguls in their thousands turn up to one of their city’s finest parks to run the JPMorgan Corporate Challenge, an event now over 30 years old and so popular that it boasts nearly a quarter of a million entrants each year across the globe. Part of its popularity is probably down to the length of the race; a manageable 3.5 miles. This gives even the hardest working city trader time to put down his or her Blackberry a couple of times a week to train.

If you’re lucky enough to get a place then the first question you’ll be asked is whether or not you think you can run 3.5 miles in under 21 minutes. If you think you can then you’ll be given a red sticker and, on arrival, you’ll be ushered to the front of the line to be given a relatively clear run to the finish. If you don’t then be prepared for an elbow-jousting scrap for one square-foot of asphalt at every other step.

The London event is hosted at the beautiful Battersea Park and is a utter schmooze-fest. If you’re a client of one of the corporate giants attending then you’ll be in for plastic glasses and private portaloos. If not, feel free to be intimidated by the size of another company’s hospitality tent and get in the queue for the sub-£5 million-a-year toilets.

It’s a very crowded race once you’ve managed to get over the start line so don’t be expecting to be beating any PBs. You’ll be lucky to get under a minute over your usual time (the London race actually ground to a halt during one bottle-necked corner). The atmosphere makes up for this though. Each year all companies compete in a t-shirt competition and this makes for an interesting read as you progress (this year’s London event was won by Tudor Capital). There’s also an award for the fastest ‘most senior executive’ and, as you can imagine, an incredible amount of money is raised for causes across the globe ($600,000 to charities and even more for not-for-profit organisations).

At the end you’ll get the fabled JPMCC t-shirt and if you’re quick enough, you’ll get one in your size! Wear it with pride.

Last night I went for my first, post-marathon jog. In 4 weeks I’ll be re-running the first race event I competed in, the Bupa London 10K. I’ve set myself a target of getting round in sub-50 minutes. Last year I couldn’t quite break the 55-minute mark but after training for (and completing) a marathon I should be Señor Speedy Jogales.

First things first, I need to keep my level of fitness exactly as it is. I’d had 9 days to recover from the marathon (which I’d spent eating and drinking myself into a stupor) so I went out on a 3-mile jog around Blackheath. As I mentioned in a previous post, it’s important to have another goal or milestone to focus on after the marathon to stop yourself getting the post-marathon blues (sometimes caused from the lack of endorphins produced during regular exercise). Plus, this time Sally is running with me, so I’ll have a bit of extra encouragement.

I also had a new toy to play with. Just before the marathon I was approached by a digital PR chap who had “an opportunity that I think might interest you” and two weeks later this bad boy arrived in the post; an mp3 player designed specifically for running folk.

Herein lies the dilemma. Do I keep my integrity, send the mp3 player back and continue to write the SJAL blog posts for free (or without perks), or do I sell out, review the thing and keep it? From the title of the post you can guess what I did! To be fair, I’ve already plugged a fair few websites and running products and if this PR agency thinks that my audience (you guys) would benefit from whatever they’re trying to get in the press then I’m more than happy to review it.

So here goes… my first review:

I ran the three miles with the Sony Walkman W Series and it was the fastest three miles I’ve ever run (something like 21 minutes). Unfortunately, the reason for my speed wasn’t due to the inspiring music that had been pre-loaded on to the device, but simply because I didn’t want anyone to see me with this thing attached to my head.

The mp3 player is built directly into the headphones and the cable that connects the two, wraps round the back of your head. The theory behind it is brilliant. It gets rid of the annoying dangling cables (that you’d normally have to tuck underneath your shirt) and allows quick and easy access to the controls so you can play, pause, change track and adjust volume really easily. In practice, however, the device is clunky, uncomfortable and a little unsightly. I’m quite a self-conscious person (for the longest time I had issues running in a pair of shorts that show any leg above the knee) so I felt uncomfortable wearing a bright white device* that resembles two bluetooth headsets. You can’t even cover it with a hat because your hat won’t fit!

If this doesn’t bother you (and you have the right shaped head) then you’ll love this device and you’d have no reason not to. The sound quality is brilliant. The headphones resemble the MDR inner-ear series (I have a pair of these and the sound quality is unmatched for the price) and once the device is securely in place there’s no moving it. I’m no Paula Radcliffe head-bobber but the W Series stayed in place throughout my run. It charges in 3 minutes (using a slick little docking station that comes with it) and can hold 2GB worth of music (about 500 songs).

My advice, try before you buy. The cable that connects the two earpieces doesn’t have much give and if your head isn’t quite the right size then it’ll feel odd and you’ll be constantly trying to adjust it, rather than focusing on your run. I was so busy trying to adjust it that I nearly locked myself out of my flat.  It’s a shame because the concept and the functionality works so well.

Sir Jog A Lot rating: 3/5

* The W Series also comes in black, purple, pink and yellow

Although I’m ready and raring to go, a side of me is wishing I had longer. I have no idea what I’m going to do with myself after the marathon is over and done with and apparently I’m not alone with this feeling. There is actually a condition called post marathon depression, where a person, instead of feeling relief and a sense of achievement, feels empty and falls into a lull. I’m sure I’ll be feeling the former, plus I have a 10k race booked in after (in which I’m hoping to break the 50-minute mark).

Over the past few days all I’ve done is research the London Marathon in a bid to get a feel for what the experience is going to be like. I don’t want any surprises coming my way on Sunday. In doing so I stumbled across the London Marathon media pack, which contains a multitude of brilliant facts about the marathon – like the following:

• The most money raised for charity by a single marathon runner was £1,841,138
• This year over 150,000 people applied to run the marathon, around 50,000 normally get accepted and around 36,000 actually start
• The most common profession amongst this year’s runners is teaching/education
• 159 of the runners will be celebrating their birthday on race day
• 300 litres of blue paint will be used to paint the line on the course that represents the shortest distance
• 750,000 bottles of water will be distributed throughout the course
• The fastest time run in a Santa outfit is 3:12:27!

However, this is the most worrying fact…

• Number of urinal bays at the start = 400

Lets say that out of the 36,000 people that normally start, 20,000 odd are men (this year the number of men out-weigh the women at around 3-1). Lets also assume that every man will need the loo at least once during the build up to the start. That equates to 50 men per urinal! This is probably why the London Marathon magazine in the starters pack contains this picture…

I’ve always been one for toilet humour.

Looking back on it, it probably wasn’t the best idea to push myself that hard the week before the race and I was feeling decidedly guilty today. I’d never have forgiven myself if I’d have injured myself with one week to go, but it’s an incredibly difficult situation to be in. I’ve spent 15 weeks in training to get to this point and have become used to five runs of a healthy distance a week. To go from that kind of regime to running 20 minutes here, 10 minutes there, leaves you feeling a bit useless and it’s very difficult to relax. I don’t know what I’m going to be like after the marathon, but at the moment I can’t sit still! I’m worried I’m going to take all of this energy, run like a 4-year-old at the start of the marathon and burn out after 5 miles.

To take my mind off exercise I’ve come up with a checklist for this week:

Tuesday – (10 minutes at race pace with a warm up/cool down)

• Buy Compeed
• Get home and run around the park at Blackheath

Wednesday – (30 mins very easy)

• Collect remaining sponsorship from office co-workers who haven’t paid yet (Wednesday is pay day)
• Go to gym and watch The Simpsons while running on treadmill
• Write blog post

Thursday – (Rest or 25 mins easy)

• Buy seven new DVDs
• Go to gym, run and say goodbye to everyone until next year
• Put running number registration form in my bag so I don’t forget it for Friday and make sure I have my driving license

Friday – (Rest)

• Print off race course map for family and mark points to meet them (remembering to decide on which side of the road to be on)
• Go to Marathon Expo to pick up running number and timing chip (using registration form and driving license)
• Buy ‘Marathon Survival Kit’ from Expo using voucher on page 13 of Marathon News magazine
• Visit Justgiving* stand, Running Free** stand and Bupa London 10,000*** stand
• Eat big bowl of pasta
• Write blog post

Saturday – (15 mins very, very easy jog)

• Get up early and do run (to tire myself out and fall asleep faster in the evening)
• Cut toenails
• Fit timing chip to trainers
• Fill out the back of my running number and pin it to my vest
• Plan where to meet family at end of race
• Watch all seven DVDs back-to-back
• Eat the biggest bowl of pasta I’ve ever seen
• Give family MS Society cheering pack (equipped with balloons, inflatable sticks and flags)
• Sleep

Sunday – (Race day!)

• Eat baked beans on brown toast and one banana
• Have two Lucozade Sport pouches (one at 8am and one at 9am)
• Do 20 push-ups to get the guns looking plumper before donning running vest
• Walk to start line (sorry guys, I live 30 seconds from it)
• Get interviewed for MS Society video
• Say goodbye to friends and family
• Take empty plastic bottle
• Hide the fact that you are peeing into empty plastic bottle under orange rain mac
• Throw bottle to side of road
• GO!

* To thank them for all of their efforts over the past few months
** Running Free magazine have agreed to do a small piece on me for their post marathon edition
*** I’ll be running the Bupa London 10k a month after the marathon

Just before I felt it coming on I did my biggest run so far (and ever). After this it would mean tapering down all the way to the marathon. The 20 miles took me 3 hours 20 minutes. Again, not a great time but at least I managed to squeeze an extra mile in to that time slot. I’d prepared well for the run. I’d had beans on brown toast for breakfast and this time I’d taken 3 carbo gels with me that I’d bought the day before from the London Marathon shopin Covent Garden.

To be honest, I didn’t really feel any effect after taking them. It was a pretty hot day during the run and I had to ration the water in the bottle I was carrying as it’s not very big. Apparently it’s important to get your water intake right while taking the gels so maybe this had something to do with it but I still felt knackered at the end and couldn’t keep a decent pace. In hindsight, this is probably because I was on the verge of the WORST COLD EVER, and I’ll finish the marathon (I’m sure of it) but I really don’t think I’m going to be able to complete it in under 4 hours.

This, coupled with the fact that being ill has stopped my training, has meant that this has been a tough week. I’d wanted to keep training so badly during these past couple of days (especially as the marathon is now less than 3 weeks away). I nearly followed the ‘neck rule‘; if your ailment is above the neck (sniffles, head colds, ear infections) then running will most likely not do you any harm and if your ailment is below the neck (injury, coughs, stomach aches) then running won’t do you any good. I’m not sure if there is any scientific theory behind this rule but I rested up nonetheless.

Apparently, the volume of runners that pull out of the marathon due to illness is quite high. Here’s a fact that’ll put a smile on couch potatoes across the land. Endurance training causes a rise in the hormone cortisol which causes stress. This stress can affect the immune system, which can make you more susceptible to infection! So basically, because I’m eating better and exercising more, I’m more likely to get a cold than Fatty McFatterson of Cheeseburger Land!

Of course, I’m exaggerating (I’m not well). The key difference is the volume of exercise. Running for anything longer than 90 minutes causes blood sugar levels to drop to a level where this hormone is more prevalent. Marathon runners exceed this regularly in training and as a result, towards the end of their training, many marathoners pick up a cold.

This wouldn’t have mattered to me if I’d picked up this cold the day before the London Marathon, I’d still have blamed my girlfriend. I’m terrified that something bad is going to happen between now and the big day and I won’t be able to run. I’ve stopped playing football in case I pick up an injury, I’ve stopped drinking so I’m never running on a hangover and I’m taking a Berocca every day to keep the vitamin-C up. 17 days left to avoid twisting my ankle walking off a pavement…

Next week I’ll be attending the Justgiving pre-London Marathon Meet-up at the RIBA, London. Hopefully I’ll see a few fellow bloggers there to watch the 4 speakers, Monty Halls, Simon Foster, Sally Kettle and Vanessa Galeshare their tips on fundraising. I’ve got £200 to go…