Training Diary of Graham Nicoll who is competing in the Marathon Des Sables 2013...the hardest footrace on earth...6 marathons in 6 days across the Sahara!
Saturday 23 March 2013
Two weeks and counting...
Today I have been doing a check on my kit and took a trip to tesco to finish off some of my food shopping. Yesterday I also took delivery of my freeze dried food from Expedition foods and headlamp / sand goggles from ultra runner!
With less than 2 weeks to go I am so excited to get to the start line...bring it on!
Friday 8 March 2013
The four week countdown has started
Over the recent weeks in addition to ramping up my of training I have been ordering final bits of kit and testing out the food I am going to take with me on my adventure. Still not finalised what dried food I am taking, but hope to get this sorted next week.
Training since my last update has consisted of a 16 mile run on Saturday from the Warwickshire Health Club out to Shrewley, along the canal, and back with a lap of the golf course to finish with. I am continuing to increase the weight of the pack I am carrying on these runs to ensure my body has adapted to the weight. On Sunday I did 2 back to back spin classes with cycling in between, again just as a way of adding endurance to the legs.
Monday was a rest day and this week has involved 8 mile run on Tuesday plus 30 min row and 30 mins on the recumbent cycle, 8 mile run on Wednesday with another hour in the gym on a x-trainer and then yesterday (Thursday) saw me complete 2 hours in the gym made up of 1.5hrs split between cycle, x-trainer and walking on a 10-15% incline at 4mph following by some weights.
The body has felt really good throughout these sessions.
Today I ran 9 miles then finished off with 35 mins on the turbo trainer and I will continue to work the legs tonight at a football training session with the u8 Leamington Hibs Shamrocks!
Tomorrow is an 18 mile run, and rather than doing an out and back I plan of just running back from the football match we have in Southam, taking in the canal and a few parks on route...
Thursday 28 February 2013
Mid way through ramp up week!
Monday was a usual rest week and as I was in London on Tuesday I went for a 6 mile run in the morning followed by an hour in the gym a the Hilton Docklands. Yesterday (Wednesday) I needed to do a do a split session so I went for a run in the morning then the completed an hour in the gym at the Gatwick Hilton in the evening, having spent the day in Birmingham before heading down to Gatwick. I was meant to complete an 8 mile run in the morning, but felt a bit under the weather so eased back to 6 miles.
This morning I was up early and completed a couple of hours in the hotel gym (1.5 hrs CV followed by 30 mins weights). As I sit here back home I am enjoying a glass of wine, but tomorrow morning will be up early for and 8 mile run followed by an hour on the turbo trainer!
One thing to mention is that yesterday while travelling down to Gatwick I sat on the train and a complete stranger saw my MDS band on my wrist and cracked up a conversation as his business partner previously completed the MDS and on his first attempt came 44th. Anyway, this chap...Andy Parker, a Vet from Truro (a complete stranger only 20mins before) pulled out his wallet and gave me £20 sponsorship. This really touched me and reignited my faith in human kindness. Thank you!
Sunday 24 February 2013
Rest week completed...final 4 week build up starts here!
I increased the running to 4 days this week, although did reduce the ovarall mileage to allow the body to adapt. Tuesday was a short 6 mile run and 30 mins on the cycle afterwards, Wednesday was a 6 mile run again, 30 mins on the x-trainer and finished off with 30 mins on the recumbent cycle. Thursday was a pure gym day with 60mins on the x-trainer, 20 mins on the versa climber and 25 mins on the recumbent cycle and a good weights session.
Friday was another 6 mile run followed by 30 mins on the turbo trainer, then Saturday saw me do a little 8 mile park run (and a trip to go-ape) which was great fun, although not too taxing. On Saturday the u8s football team I coach (Leamington Hibs Shamrocks) drew 1-1 which was the toughest match we have had in 2013...so a great result for the lads.
Today I finished the week with a back to back spin session at the Warwickshire. So overall a good week, reduced training volume to allow the body to rest and recover. Tomorrow is a complete rest day then I look to ramp up the mileage and training volume for the final 4 week push!
This week I also got some Tuf-Foot to start conditioning the feet so that they toughen up and hopefully prevent blisters during the race!
Monday 18 February 2013
Less than 7 weeks to go...
Training continues to progress well...this week saw a similar training routine with 8 miles on Tuesday followed by an hour in the gym and Wednesday was an hour and a half in the gym (30min x-trainer, 30min versa climber and 30min on the bike). Thursday was back to running and I did a nice 10.5mile cross country run with mud, canal path a cow filled fields followed by 30mins in the gym. Friday was back into the gym for an hour and a half, then for the longer run on Saturday complete with back pack - 16 miles in about 2 hrs 25 mins. I ended the week yesterday with back to back spin sessions.
Overall the body has felt good all week, although the increased miles are definitely causing the body to adapt.
This week is classed as a rest week with less miles, although I am increasing my running to 4 days...total weekly miles will reduce to 26 before ramping up for the final 4 week ramp up!
I have been buying more kit this week and have ordered so freeze dried food to try it out...wish me luck!
Sunday 10 February 2013
The miles are ramping up...
I have not posted for a couple of weeks but the training has been progressing very well...
This week I have been travelling again, so have trained in a few different locations. Monday was a rest day, then on Tuesday I went for an 8 mile run from the office in Canary Wharf round the Isle of Dogs, then finished off the workout with a half hour session in the gym.
Wednesday involved an hour and a half in the gym. This included 30mins on the versa climber which reminded me of a challenge I completed in1998 when I climbed the height of Mt Everest on the Versa Climber in just under 3 hrs 45 mins. That was a tough challenge!
As I was not going to fit a session in on Friday this week I did 2 back to back sessions bright and early on Thursday with an 11 mile run from the Hilton Hotel in Glasgow down and round Glasgow Green 5 times, followed by an hour and 30mins on the cycle in the gym watching Rambo! This felt like a really good session and is giving the body the chance to get used to longer training sessions!
On Saturday I upped my running distance to 14 miles with a pack on the back. I started at the Warwickshire Golf and Country Clb and ran a 10.5 mile road circuit and then completed a lap of the golf course through significant amounts of mud and water...good training for the legs getting used to uneven and soft terrain like the sand!
Today was a couple of hours on the Spin bike with two back to back classes and some!
Overall a very good week and the volume continues to increase next week.
Earlier this week I recieved my race number...779!
As sponsorship is going well and I am not at approx £8,150! Not far to go to hit my target of £9,500!
Friday 25 January 2013
Rest week...well kind of!
Monday was a rest day, then Tuesday was back to running. This week is designed as a rest week to allow the body a bit of recovery so the run was a mere 6miles around the docklands...a bit cold and a bit boring but a few miles around the streets.
On Wednesday I went to the gym at our office in Canary Wharf and did a little stepper session then went in to do a 45 min spin class. The great thing about a spin class is the variety, which adds a bit of a change to the general long, slow paced training required for MDS.
Yesterday I was up early in Leamington and went for a run round Newbold, then through town and back home. The run felt pretty tough, not sure if this was due to a lack of sleep or just because the body needed a bit of rest.
Today I popped onto the turbo trainer for a short 1.5hr session. The first 30 mins was a steady session followed by 5 min high resistance (kind of like a hill climbing session) with a 5 min in between for a stead bit of restful cycling. 1 hour of this gave the legs a good bit of challenge with a little rest in between.
Tomorrow is back t the running and he to do a nice cross country session across to and round the Warwickshire...
Saturday 19 January 2013
Two different but really good session...
The mixed bit was that my flight from Glasgow back to Birmingham was cancelled due to the snow, although the train journey I opted for was pretty relaxed, if a little long.
Today was a tough, but great run in the snow...I took the boys sledging first thing at the Warwickshire so warmed the legs up running up and down the hills! I then ran a full circuit of the Earls Course and then the Kings course in the snow with my MDS Ultra pack on with a couple of kilos to start getting used to it! This run was tough in the snow, but great conditioning for the legs as it is kind of like running in sand (although a little cooler!). So roughly 11 - 12 miles through the snow!
A cycle session on the spin bike tomorrow before a welcome rest day on Monday.
Thursday 17 January 2013
Another week...more miles...more gym work
I have kept up the routine up over the last week:
A hour an half on the Turbo Trainer on Friday last week (watching 24 helps pass the time!) then on Saturday after my son's football team won 6-2, I went for a nice 10 mile cross country run around the Warwickshire. The mud helped build some good leg endurance and gave a taste of running in sand. I ended the week with a double spin session at the Warwickshire to put 1hr 45 on the legs.
Monday's rest day felt good - a welcome rest!
This week I have been travelling again up to Scotland for the week, although strange as it may seem there has been no snow here...when down South the snow seems to be piling up.
On Tuesday and this morning (Thursday) I went for an 8 mile run from the Hilton, down to Glasgow Green, three laps of the park and back...felt good, if a little chilly! To break up the running yesterday I did 1 our cycle in the gym. A day on a day off running is working at the moment to minimise the risk of injuries!
I received an email today from Sandbaggers saying I won a pair of gaiters...awesome! Saves me a bit of money!
Thursday 10 January 2013
Training on the move...
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Sunday 6 January 2013
Gym session to tire the legs.
Body felt good throughout, although my calves are starting to feel the increased training workload and are getting pretty tight with a few knots. I am taking plenty of time during and after training to stretch them out but definitely need to get a deep sports massage on the legs to help loosen them up a bit.
I am very much looking forward to a rest day tomorrow. The week ahead is going to be a shock as I am back to my weekly travels with Monday and Tuesday in London and then head to Glasgow for Wednesday and Thursday and working in Birmingham on Friday. Need to remain focused to ensure I slot training in each day.
Saturday 5 January 2013
Tested the MDS Ultrabag today...
I went for a gentle 1 hour run today with my new MDS Ultra bag...
Friday 4 January 2013
On the turbo trainer...and my MDS ultrabag arrives!!!
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Thursday 3 January 2013
Canalside run in Birmingham
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Wednesday 2 January 2013
Gentle gym session today...
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Tuesday 1 January 2013
Fundraising page all set up...
13 Weeks, 4 Days, 9 Hours, 42 Minutes to Marathon Des Sables 2013...toughest footrace on earth
I have signed up to do this event to: 1. complete this amazing personal challenge and 2. to raise money for the great work Mencap does in supporting individuals with learning disabilities to live the lives they want to live.
Over the coming weeks and months I will share my training experiences - both good and bad...the highs and the lows! Today was the first days of 2013 training, which started with a great 4 mile muddy hike with the kids - fighting through brambles to collect golf balls from the local course to add to their collection. This was followed by a steady 6 mile run down to and round Newbold Comyn in in Leamington Spa.
The body feels good following some Christmas overindulgence...bring on 2013...family...work...and training for the greatest footrace on earth - MDS 2013!
Marathon Des Sables