Foster, who is part of Team Hour 7, is rather quick running up and down hills, with a penchant for going to dark places for a long time. It’s been an up and down year for the Yorkshireman, with victories in Gran Canaria, Italy and the UK, but injuries stopping play at other times.

We asked the standard set of questions, but these aren’t you standard set of answers. Get ready for your eyes to be widened. The secrets of high performance are coming forth.

*Please note that some answers may contain sarcasm. Taking sarcasm at face value can be dangerous for your health. Be wary kids.*

What’s your approach to nutrition and hydration for peak performance?

The night before a race I will eat past the point of sickness and flush myself with caffeinated energy drinks until my body fits itself into a state of delirious exhaustion. I ‘wake’ up screaming, hungry for rest knowing that all that stands in the way of blessed repose is the arbitrary goal of self-indulgent competition with similarly befuddled and narcissistic braggarts as myself.

When ‘just’ training (FYI my ‘training’ is NEVER ‘just’ training, I tackle each and every session like it’s my last and race my former self at every opportunity to slay the demons of my wretched, fragile ego) I follow a strict ‘sweet-savoury-sweet-savoury’ protocol based on years of my own research wholly unsubstantiated by any grounding in academia.

The theory, nay TRUTH, is as such, eating a sweet then a savoury, then a sweet, then a savoury allows you to eat FOREVER.

Let that sink in.

This photo needs no explanation. Photo: Geoff Lowe

Can you discuss your pre-race rituals or routines?

I stare at a photo of Joss Naylor and visualise EVERY F**KING INCH of the course I’m about to blitz for the exact amount of time that I expect that course to go on for.

I run ultras. You do the math.

Oh, and I do it without blinking.

How do you set and work towards your running goals?

I look at what Usain Bolt achieved then belittle it. I wouldn’t demean myself by crushing such a 100m record as his, what’s the point? I’m here to challenge myself and, frankly, NOTHING challenges me.

People say “aim for the stars”…piss off. I see stars as stepping stones to my ultimate goal of winning the Grasmere Guides race. Nothing else matters.

George not being shit at the La Thuile 25k race. Photo: Giacomo Buzio

What advice would you give to aspiring runners looking to improve their performance?

Simple. STOP. BEING. SHIT.

Stare at your bathroom mirror every morning and repeat that mantra whilst self-flagellating with a Walsh PB adorned whip.

How do you adapt your training and racing strategies for different weather conditions?

I put on or take off my 1950s Ron Hill, unwashed, split shorts. I train and race so fast that I am able to create my own weather conditions. If (IF) people can get within 100m of me they can SOMETIMES catch the briefest of slipstreams to propel their pathetic frames to some bullshit PB, but what does that really achieve?

To quote a famous person, “there’s no such thing as bad weather, only shit bastards who can’t run for f**k”.

That ‘famous person’ is ME by the way.

George bemoaning the lack of rain to make him look more epic. Photo: Geoff Lowe

What mental strategies do you use to overcome race-day nerves or challenges during a race?

I wrestle a monster that I created in my home laboratory that’s a cross between a Tiger shark, a black bear and a Portuguese Man-o-War for 6 hours. I would do it for longer but the monster needs a break. That’s pretty f**king mental eh?

To find out more about Team Hour 7 check our their website here or jump on that there Instagram. 

The post How to be THE best appeared first on Fast Running.

Running with a group has its pros and cons, just like running solo does. On one hand, running with a group can provide a sense of social support and accountability. It can also be a great way to meet new people and make friends who share a similar interest in running.

On the other hand, running solo has its own set of benefits. It allows you to set your own pace and schedule, and can be a great way to clear your mind and relax. It can also be a good opportunity to work on your personal goals and focus on your own progress.

So, which is better?

The truth is, it depends on the individual runner. Some people thrive in a group setting, while others prefer the solitude of running alone. The key is finding a balance that works for you.

Exercising with a group can lead to increased feelings of self-esteem and accomplishment, likely due to the sense of social support and accountability that comes from running with others.

When you have a group of people counting on you to show up for runs, you may be more likely to stick to your training plan and push yourself harder. It’s less likely you’ll stay in bed if someone is waiting outside jogging on the spot.

Lastly, something to be considered if running in more remote or mountainous areas, a group does bring some extra safety too.

That said, it does mean you’re going to have to work on other’s schedules too and can’t just head straight out the door when you first get the chance. It’s also vital to take into account the group’s collective levels. Finding a pace that is suitable for all might mean some are going a little bit harder than they should, or vice versa (but this is less likely as most of us train too hard anyway).

Ultra-runner and Hour7 team founder Michael Stocks knows a fair bit about the solo long run. Photo: Dave MacFarlane

What about the solo run?

On the other hand, running solo can be a great way to unwind and disconnect from the stresses of daily life. It allows you to focus on your own thoughts and goals without any distractions. Many find that running alone can lead to increased feelings of self-awareness and mindfulness. It’s our form of meditation.

You can run your own sessions, at your own pace, at a time that is best for you. Plus it can be a great time too catch up on podcasts or listen to some new music you’ve been keen to sample. Running in a group with headphones in is, apparently, considered rude.

Maybe if it’s been snowing there is another benefit of a group, safety. Photo: Dirty Runners

A balance?

Ultimately, the best approach is to find a balance between running with a group and running solo. If you enjoy the social aspect of running, try joining a local running club or finding a group of friends to run with. But don’t be afraid to take some solo runs as well, especially if you need some time to yourself or if your schedule doesn’t allow for group runs.

One thing to keep in mind is that running with a group can be especially beneficial for beginners. It can help provide motivation and support as you get started on your running journey. However, even experienced runners can benefit from the occasional group run. It can be a great way to mix things up and try new routes or workout types.

So, whether you prefer the solitude of running solo or the social support of running with a group, the important thing is to find a balance that works for you. Both approaches have their own set of benefits, and by combining them, you can create a well-rounded running routine that keeps you motivated and engaged.

The post Running in a group versus solo? appeared first on Fast Running.

Wandering around Yewfield on Thursday evening, it’s hard not be impressed. I’d met Robbie Britton, team manager, in Windermere and driven over to find Dom Ashdown, team founder, in the bit between Windermere and Coniston which doesn’t have any high fells and which I therefore know nothing about.

The proprietor Derek is showing us round the patchwork of guest house rooms and self catering units that will house athletes, staff and hangers-on (that’s me) for the next few days. It’s comfortable, quiet, everyone has their own space and there’s a massive glass fronted yoga studio for talks, table tennis and general hanging out.

It’s a far cry from the camp sites and scuzzy hotel rooms most runners hole up in when they visit the mountains. Rob Sinclair is coming along this weekend and I’m pretty sure his psych would be entirely undiminished if you told him he was sleeping in a skip.

But that’s the point. There are a number of items on the to-do list for the weekend; bits of training, media, and athlete education, but filling in the gaps around the physiology lectures, photo shoots and 5 x 6 minute hill reps is the real purpose. To create a sense of place and team, and make a good impression on the people who matter the most; the athletes.

Ollie Garrod enjoying another cracking run at the parkrun in Rothay Park, Ambleside. Photo: James Vincent.

A step into the unknown

Hour 7 is a step into the unknown for everyone involved. As far as I know the team is the first of its kind in ultrarunning and its aims are ambitious; to provide athletes with a level of support greater than they receive anywhere else, including on national teams, and to contribute to the collective understanding of ultra-endurance performance, within and outwith sport.

Dom and Michael Stocks, a GB 24-hour runner and the other team founder (a kind of player/manager if you like), are very keen for things to get off on the right foot. The success or failure of the project will ultimately be determined by the personal commitment of athletes and management alike, and Dom and Mike are clearly intent on setting the tone.

There are four members of the team in attendance this weekend, all internationals whose bios contain phrases like all-time list and course record. Sinco and Jo Murphy have come down from Scotland, Ollie Garrod and Sam Amend up from somewhere down South. (My geography founders below the A55.)

The two founders of Hour 7, Dom Ashdown and Michael Stocks. Photo: James Vincent.

Just your average day

The day starts with breakfast, unless you’re Ollie in which case it starts with a run. Me and Robbie Britton are rooming together in one of the self catering units and our kitchen is the designated breakfast area. I get up early each morning to brew a pot of coffee and burn some toast to mask the smells which inevitably develop in the quarters of two guys whose predilection for running more than once a day far outweighs their predilection for showering or laundry.

Our collective inability to get to grips with an induction hob is the only gripe about our accommodation. The moka pot goes unused.

Mornings are for running; Ollie and Jo clean up at Rothay Park Parkrun, Sam and Mike get a session in on the cinder track in Windermere. My journalistic curiosity doesn’t quite extend to joining them, opting instead for the embarrassment of going with Rob and Robbie for the aforementioned hill reps on Coniston Old Man.

After lunch it’s time for school. On Saturday, Liverpool John Moores University’s Jamie Pugh, who also joined in on the hill reps (the depth of his understanding of endurance performance is matched only by the size of his calves), explains the possibilities that come with access to a temperature, humidity and altitude controlled sports science lab. (Ollie has already visited the lab so the first relevant finding is already in; physiology testing 4 days after a 40 mile track race is very unpleasant.)

On Sunday the educational slot is filled by Paul Tierney, who waves around a skeleton of a foot and shows us videos of Eliud Kipchoge and Boris Johnson, all in the name of explaining the intricacies of human movement, without swearing too much.

Dr. Jamie Pugh of Liverpool John Moores University, the team’s physiology partner, sharing some knowledge. Photo: James Vincent

Just one more run…

After this the whole group piles into cars and heads off to the top of Langdale. With the addition of Dave Macfarlane and James Vincent, shooting film and photos respectively, the athletes are now outnumbered 2 to 1. They jog up and down individually, in pairs and all together to the rapid-fire click of a camera lens and the buzz of a drone. Coming up the road en-masse in their matching dark blue Saysky kit, they could easily pass for the Scotland squad. This pleases me.

The rest of us mill around, some loudly critiquing the technique of international athletes or taking the mickey out of those who are pausing their watches between takes, others taking a more benevolent interest in athlete welfare; behind every photo of a well-branded athlete is a team psychological coach clutching a massive tupperware box of banana bread.

Back at Hour 7 HQ there’s another evening run around Tarn Hows (Ollie’s. . .4th? of the day) before dinner. The vegan catering is fantastic, with no shortage of fibre. It does nothing to dimish the ultrarunner’s inherent urge to discuss the workings of their digestive tract.

In the evening, me, Ollie, Rob and Robbie descend to the intellectual level of twelve year olds in a youth club, getting dizzy and hysterical playing one-legged, one-eyed table tennis. It’s a miracle no-one got hurt. William Sichel would not have been impressed.

Then it’s bedtime.

The writer, taking notes for his own running. Photo: James Vincent.

–

Improving on a world class weekend?

With athlete experience in mind, there’s not a whole lot of room for improvement in the team weekend. Wall to wall sunshine in the Lakes in March predisposes people to have a good time.

Maybe Mike and Dom (and whoever controls the weather) have made a rod for their own backs, and the next get-together will be fractious and irritable, all cooped up inside on a rainy weekend in the Peak District in a fug of damp socks and a high fibre diet.

But probably not. Mike and Dom want the project to grow in the next few years, giving more and more athletes access to the support the team aims to provide. Perhaps the next weekend could have someone explain the intricacies of sports psychology and how to use child-proof stovetops to the team as well?

The post A look inside the Hour 7 team weekend appeared first on Fast Running.

Rather than thinking back with rose coloured spectacles, we like pure numbers to see what people enjoyed reading about this year. Yes, part of that is down to the speediness of our team getting on the news, but it gives a chance to see what got people talking in the last 12 months, beyond over-privileged wallies having garden parties.

We asked the team what they thought would come out on top and our number one spot was easily guessed, so without further ado, here’s your 2021 top ten.

1. Shelby’s choice of burrito is considered poor

One of the biggest athletics and running stories of the year, in an Olympic year, is burrito related. There wasn’t much attention given to the ill-fated, and frankly comical, request for fundraising, but the initial announcement really was interesting to us all.

As ever there is still small part of me that does have concern for a case of a wrongful conviction, but every doper relies on us thinking that. When looking at the known facts it’s hard to see anything other than someone who is sorry they got caught. If this were a Russian or Kenyan athlete, no doubts would be raised by anyone.

2. Impossible record broken

From the saddening part of our sport, to the simply wonderful, Aleksandr Sorokin filling the unforgiving day with 24 hours of huge distance run. When the Lithuanian 24hr World Champ set off at world record pace in Poland this August, he had the confidence of a 100 mile world record behind him.

The metronomic consistency of the hard-working and dedicated former-croupier paid off big time, we’d hazard to say beyond his own wildest expectations with a 309.4km posting. Rumour has it he’s going after his own records in 2022, so watch this space.

Beth Potter at the Ribble Valley 10k Photo: Pete Brown

3. Five kilometre World Best for Beth Potter 

Funnily enough this was a spot of luck that the editor was watching this one, as one of my own coached athletes was in this race (and ran an excellent sub-15 min 5k PB). Just as they approached the finish, a couple seconds before, Beth Potter stormed across the Podium 5k line.

“Hold on a second, that’s pretty fast for Beth there…” and then the Twitter-sphere was alive with mention of an unofficial 5k world record at a grass-roots distance running event. Even if the record didn’t stand for verification reasons, the time was fast and now-triathlete was showing some seriously impressive leg speed.

4. Runner’s Shin Pain?

It was just looking like a list of news items until this random curveball came in, runner’s shin pain. Matt Bergin’s popular 2019 piece had somewhat of a resurgence in 2021 and we’re not entirely sure why. Does the increased uptake of running in the first lockdown mean that 12-18 months later everyone is having shin pain? Maybe.

Anyway, it’s a great article that gives an insight into the “What, why and how to treat”, so if your shin are sore when reading this, or after your next run, then check it out.

Maybe running in shin-gle beaches could be tough on the shins? Photo: Robbie Britton

5. Close, but no cigar for Walmsley

Way back at the start of the year there was some real excitement to get us going. Many of us love to see something impressive, but have a special place in our hearts for those who battle valiantly and fall ever so slightly short. This year it was Jim Walmsley.

The popular ultra-runner is not afraid of big targets, once saying on a run in Chamonix that he’d rather swing and miss going for the home run than not try at all and we can all respect that.

For the large part of the Hoka Project Carbon X, a rather fancy shoe advert that lasted over eight hours, the US trail-ultra running world champ looked spot on to break the 100k world best, until the final lap and the tougher second half of the loop pushed back. With a long finishing straight it wasn’t clear if the record was on or off until the final few seconds. We’re sure Jim will be back to try again, at least we hope so.

The Olympic marathon trial race in Kew Gardens. Credit: Nigel Bramley

6. Becs Gentry flying high

Another blast from the past, this 2020 article was undoubtedly popular around the time of the British Olympic marathon trial when there was a lot of noise around a Peleton instructor who was on the start line.

Strangely the two athletes, male and female, who had he most commotion pre-race didn’t have the headlines afterwards, so maybe that goes to show a little of the added pressure it can being.

7. RAMP up your warm-up

A peach of an article by our coach Tom Craggs. Something that happens before every race or session, or not if you’re been in the toilet queue too long, is a warm-up. Maybe this was searched by all of those people coming back from shin injuries after the first lockdown?

Warming up in the sunshine. Possibly a distant memory for many at the moment. Photo: Tim Lloyd

8. 10 fastest parkruns of all time

Another older article, from when we entered the first lockdown in 2020 and tried to keep up a weekly parkrun rankings but promptly run out of things to rank. This probably needs updating, so we’ll pop it on the January to-do list for those who like to see people run fast at the excellent Saturday morning celebration of movement and community.

9. Five key leg strengthening exercises

Once you’ve cleared up your shin complaints and learnt how to warm up properly, what’s next? Improving that leg strength obviously. Mike Chamber’s practical article gives some examples of the best exercises for our pins.

As a group, we’re all keen on running fast, but also just running consistently and enjoying our running. So everything that can be done to make us injury-proof and running happy, is popular with our readers.

10. Runner’s death at UTMB TDS.

Ending on a sombre note, but still an important one. Runner safety is important and hopefully there were valuable lessons from the incident at UTMB TDS race this summer. Speaking to those who were on the mountain at the time, it was a scary and confusing few hours for many involved.

For those who enjoy the writing on our website and would like to run faster or longer, then why not check out Robbie Britton’s 1001 Running Tips: The essential guide for runners. Available directly from the publishers or some good book stores (but not all of them). 

The post Top stories of 2021 appeared first on Fast Running.

After recently talking to the wonderful people at ReRun it would be poor form of us to recommend bowing down to commercialism and spending hundreds of pounds on some pieces of plastic that may or may not make you run faster.

If there are holes in their shoes and their last surviving race t-shirt has rabies then maybe they need kit, but always ask the question.

So if we’re not buying “things” what can we buy for our loved ones?

Buy a tree, not a tee

Adopting a sloth is so 2019, so why not give all your friends and family a tree for Christmas? A real life tree is cumbersome and difficult to wrap, so Trees not Tees have got your back. You don’t even need to keep it in your flat.

“Choosing to plant a tree means you give a long-lasting, memorable present and make a positive impact towards reversing climate change,” say the environment initiative.  “All the trees we plant are native broadleaf species as part of our sustainable reforestation across the UK – always planting the right tree, in the right place.”

This gift is especially great if you’re reading this on 24th December and can’t find anything good in your local petrol station.

It’s all in the mind

Think outside that box. Do you know someone who is always at the front in training, but never gets the PB they want? Could there be a stumbling block that isn’t physical? There are several books, such as Dr. Steve Peters’ ‘Chimp Paradox’ that broach the subject but the experts might be an excellent option.

It might not feel like much and be seen as a strange Christmas present, but in the years to come it could be the one they look back on as key to their running successes. Someone like Dr. Josephine Perry has a good grasp of the running mind and the challenges it might face. 

The race entry 

It may be coming harder and harder to get in those dream races, but there are plenty around they offer affordable, exciting adventures on road or trails. You could be a little selfish and pick one somewhere you want to visit too, get matching race entries or just pick one on the weekend you want the house to yourself.

Maybe don’t enter a 100 miler for them if they’ve only just run their first parkrun, but races in strange places are a gift that will get them excited and have something to look forward to until game day.

Next year might not be one for making plans in advance, but it might be just the light at the end of the COVID tunnel needed.

An adventure

For the more adventurous you don’t need to just book a race, you could plan an adventure. This has changed with COVID as well, but only that you might have to explore more of the British Isles.

Finding somewhere new to run within the UK and Ireland is easy as we have such beautiful hills all around us. Even using the extensive Youth Hostel Association across the UK means an affordable trip away somewhere beautiful is never too far away.

It could just be a bit of parkrun tourism, trying a new event somewhere.

Photo: parkrun UK

Of course though we want runners to think sustainably whether its with races and there is a world to explore at your front door with less environmental impact so don’t always think you need to jump on a plane.

Good books

There’s some good books out there but if you want to save some paper there are e-book and audio book options.

That said, there’s only one book I’m going to be recommending at this time: 1001 Running Tips: the essential runners guide by yours truly. Now this may seem like a shameless plug of my own book, but even if you only enjoy 10% of the tips in the book that’s still 100.1 tips.

Here’s a taster: Tip 799. Of all the kit to compromise on to save weight, head torches are the worst option. It’s a false economy, especially if running on trails.

You could also visit a publishers returns website, like Vertebrate’s Seconds and Sales, where books returned from shops with minor scuffs are available for great prices too.

Preloved run clothing

They were the inspiration for this article and if new kit is really needed then why not look at some preloved gear on the ReRun website. Dan Lawson and Charlotte Jalley are prolonging the life of running kit, helping it keep out of landfill, even if just for a wee while longer.

Even better are their up-cycled vests and t-shirts. The bold juxtaposition of colours stand out in any crowd and you’re doing a good thing too. Check out the website and find the perfect present today. 

The gift of knowledge 

The next step on your runner’s journey might be one of knowledge. Something like the Uni of Kent’s physiology in endurance course on line at Future Learn could be an insightful gift that helps them improve their own performance and racing.

Knowing a little bit more about your body, psychology and training could lead to much bigger, longer lasting improvements then a fancy new watch and they might even be able to help other runners down the club too.

Another great option are the Nav4 adventure courses with Joe Faulkner and Stuart Smith. If you want your loved one to be safer in the mountains then there’s no one I’d recommend more than Joe and Stu. Years of ultra running and mountain experience and a lovely chap to boot. From one to one coaching, night navigation courses and a range of events too you should check them out.

Map it out

Owen Delaney is a modern day cartographer and his work really is art. Commissions by the London based artist make a beautiful gift and can be based on a race route, a favourite map or a dream journey for the future.

Check him out on Instagram or one of the Centurion Running t-shirts being proudly worn by the 50 and 100 mile finishers. There’s even a host of prints you can order on the website if the person you want to buy a gift for has already done one of them.

Are you a fan of Fast Running? Then please support us and become a patreon. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Last minute Christmas presents for the runner in your life appeared first on Fast Running.

You may have seen it earlier this year. Absolutely world class cyclist and cycle-cross hero Tom Pidcock went out for a run around his local park and clocked 13:25 for 5k on the road. On Strava.

The cycling media went crazy. Every single cycling website (and some running ones) you can think of was posting about how easy running fast was, despite the video that accompanied the exceptional athlete on his run showing him to be running considerably slower than the watch suggested.

Already you might be sensing a certain tone for the article, but whilst there is no denying the physiological and psychological brilliance of the cyclist who wowed the world by winning gold on his MTB in the Olympics, this runner (and cyclist) feels like shots have been fired.

What record shall we break next?

Credit where it’s due, this was no Ross Barkley stye 5k world record. Pidcock would likely have a decent 5k time in him, as there is some running training involved in cyclo-cross, especially when the mud, or often sand, gets too steep to cycle up on the latter laps. It’s a fantastic sport to watch and the aerobic capacity of the competitors is awe-inspiring.

But it’s a little like me jumping on my bike, accidentally clocking 50-ish kilometres on a ride with some dodgy GPS and starting to plan an eye at Victor Campenaerts current hour record. Graham Obree I am not. It’s likely Pidcock himself would beat me over 5k and certainly over any distance on a bike.

But after my accidental Strava world record could you imagine all the running media going wild that I was going to smash cycling records left right and centre? What’s next? World Kilo record and the Tour de France.

I have won quite a few races on Zwift, don’t you know?

Going so fast in a virtual race that I’m blurry. At least 80kph.

The latest effort

For the most part the running population ignored Pidcock’s explosion onto the GB 5k rankings, apart from appearing en masse in his Instagram comments to politely (and not so politely) inform that he wasn’t actually running that quickly.

So why the article now? Well I’ve got a book to promote, but mainly it’s because one of my favourite cycling mags Rouleur brought it up again with quotes like “It would place Pidcock just outside of the all-time top-25 5km runners”. That’s not really true is it. Not in the slightest.

Pidcock himself has more modest aims of breaking 15 minutes and honestly, it would be impressive. Maybe with a bit of dedicated training he could be in the top 150 at Armagh International road race one year and get under that decent mark. Really the cycling prodigy should rock up at a parkrun and see if he can get in our top ten ranking for the week first. Maybe on a slower week.

If Holly Page took up pro-cycling we wouldn’t be that surprised to see her at the front of a race. Photo: @riffraff002

We’d love to see it

Honestly though, we’d love to see Pidcock toeing the line of a proper race (not another Nike organised specialist attempt please), but just one of the Podium 5k races. Heck, we’ll even have Fast Running cover the entry fee (but that’s as far as we can go).

Freddy Ovett (son of Steve, no less) is another pro-cyclist who took to the tarmac in his kicks, with a 2:52 at LA Marathon, although the reporting of a 2:48 from his watch time raised some eyebrows. Then Adam Yates, another professional Brit broke three hours for the marathon too and it’s actually really cool to see. Just not spectacular.

Possibly the best running result from a cyclist this year though was Tom Dumoulin, who ran 32:38  for 10k in a race in his home town of Maastricht. That really was impressive, but if you’re looking for cross sport performances maybe check out cross country skier Theresa Johaug’s win at the Norwegian 10,000m champs in 32:20…

Mike Woods, a Canadian sub-4-minute miler, has already proven how easy it is for a decent runner to become a pro-cyclist so let’s hope, for the pro-peloton’s sake, no one suggests to Jakob Ingebrigtsen to try a spot of two wheeled competition.

Now, I’ve got to find out how to ride a track bike so I can have a pop at this hour… I did see Callum Hawkins on a bicycle recently, maybe we can convince him to win the Giro d’Italia?

If you enjoyed this particular sense of humour, or you’re Tom Pidcock and you want to get that 5k time down, check out 1001 Runnings Tips, available for purchase now. 

The post Runner to attempt cycling hour record appeared first on Fast Running.

My name is Goose, I’m 10-years-old and I’m an English Pointer.

I’ve lived with my humans since I was 8 weeks old. Apparently English Pointers are quite posh, but my humans seem quite common – we live in a small terrace house with no butler or staff. Thankfully I’m the only dog so I’m confident in my role as the most important dog in the house.

My chief interests in life are naps wrapped in a duvet, walks with lots of sniffing time and stealing from picnics. I like other dogs and humans very much, but humans are my favourite. Particularly humans with sandwiches.

The importance of routine

These days I’m a dog of routine – I like my first walk to be at 7am ideally, followed by a second 2pm stroll and finally, a before-bed wander. I find consistency is key to avoiding too much stress and having sore legs.

These walks can be substituted for a longer nap if it’s raining. Who wants to walk in the rain?! I’ve trained my humans to give me food or snacks on request – sometimes I’m not peckish til mid-afternoon and I don’t like eating the food in my bowl if it’s not fresh. We operate a feed-on-demand policy at home. I go to the kitchen and wag my tail and usually someone feeds me.

I’m a bit fussy about food, so if any drops out of my bowl onto the floor, I can’t eat it. Maybe commoner dogs do but, as I’ve said before, I think I’m quite posh.

Back in the day

Back in my youth I did a lot of running with one of my humans. These days, I’ve retired from running as I’m a bit stiff and frankly can’t be bothered running around unless there’s a squirrel or pheasant involved. Even then, it’s more of a short burst to prove I’ve still got it.

When I see my human put on her running kit in the morning, I know it’s time for an extra snooze in bed. When I did run, I occasionally went MIA after a pheasant or squirrel which tended to cause a fair amount of fuss. Especially if I made my humans late for work, or a wedding (too much fuss that day I’d say).

Plyometrics are very important for some athletes too

My chief interests in life reflect my dog-philosophy.

Firstly – naps are good, especially after a long walk with lots of sniffing. Naps help me to keep mentally sharp – essential when flushing out unsuspecting pheasants. They also help my muscles recover, ready for my next walk. If you ask me, humans don’t nap enough.

The key to a good nap is a quiet house, a full belly of food and not having any worries in my head. Although, to be honest, I don’t worry much about anything.

Secondly – walks are ideally for sniffing good smells, having a nice chat with other friendly dogs and for enjoying the scenery. Walks on a strict timeline or in a rush are not for me.

Life is for living and my nose is definitely made for sniffing. Rushing will lead to missing beautiful sunrises and sunsets, the opportunity to chat to a new dog that might have moved to the area or a particularly pungent scent that needs investigating. My advice to humans with dogs is to slow down and smell the squirrel.

Lighting can be be key for a good nap

Sometimes you need to actively share other people’s picnics

Finally, and perhaps most importantly – stealing from picnics is my one true love. My humans have unfortunately become very good at scouting out picnics before I do but luckily, I have a good memory and so can run back along the river to find picnics I’ve noticed earlier.

This year I managed to eat a whole bag of scotch eggs before an annoying lady put me on a lead. My human – the non-running one – was very upset, especially as he got shouted at by the annoying lady. Those scotch eggs were 100% worth it though. So moreish! I’m all for my normal healthy dog food but sometimes one does need a good snack to liven up the palate. Stolen snacks do seem to taste better too.

I’d love to write more but I am feeling a bit sleepy – it’s mid morning and my usual nap time.

The post The ideal athlete lifestyle doesn’t exist… appeared first on Fast Running.

My mother is what a close Scottish friend once called a ‘nippy sweetie’. 

The sort of person who bakes and cooks obsessively for anyone who might be ill, is happy to spend her spare time helping me do work on my house and is generous to a fault.  She is also the person who regularly tells me I look like I’m auditioning to be a tramp in Oliver Twist, wonders aloud why I’m so wrinkly so young and for years has likened an obsession with running to having a serious mental health condition.

She once told me ‘People are talking about you running, out in all weathers, in the rain. You’re lucky they haven’t sectioned you by the side of the road’.

“It’s not good for your knees”

Requests for base layers, socks or a head torch on my Christmas list have been ignored for years. Attempting to get out the door early to run has been met with tuts of disapproval when I’m home for the weekend.

When my mum and dad came to watch London marathon she wondered if she’d have to spend the whole morning watching the race and could they not pop to Oxford Street instead (my proud father veto-ed this in a rare moment of victory).

On the phone when I’ve previously complained about being tired after an on-call weekend my mother has told me I’m running too much and that I should concentrate on work (she also has a Puritanical work ethic). Until the last couple of years, suggesting exercise other than walking was like suggesting a 4-day week.

A peculiar turn of events

It has been bewildering therefore to find that my mum has not only taken up running but is running back and forth on the beach, five mornings every week.

It has been less shocking to find out that she’s quite a talented runner.  She is the most competitive and bloody-minded person I’ve ever met, and I’m married to an Olympic gold medallist. There’s no way I’d take her on at bridge or table tennis – her other new skills in retirement. 

In addition to our regular phone call news exchange which mostly consists of my mother listing all the people who are sick or have died recently in the North Coast of Northern Ireland, we now also discuss pre-run defaecation and running kit.

My dad tells me that she has singlehandedly kept Sweaty Betty in business during lockdown, with the purchase of some very nice matching running outfits. My grey and very unmatched kit looks sad by comparison.

Mum has placed dibbs on my Nike Next % trainers when I’m done with them although I’m not sure how much advantage is to be expected on Portstewart Strand. 

How about some intervals?

Some of our conversations have been very funny. I suggested that interval training might help improve my mum’s speed, but she remained unconvinced despite an explanation of the physiology behind it.

Needless to say, no interval training has been carried out. And she has no memory of ever having any negative feelings towards running previously, much to my amusement. Recently mum told me that running is like brushing your teeth – the day doesn’t feel quite right until you’ve done it. I have to agree with her.

Perhaps what is most unexpected of all, is how much pride and pleasure I feel that my mum enjoys running so much.

Running with my mum on the beach feels really special and is something I never imagined I’d do. Long may it continue! 

The post Running with Mum appeared first on Fast Running.

Whether you’re reading this as the, we hope, humble faster friend or someone who likes to train with people a bit quicker, there some advice for making every running partnership a little easier.

It might just be that one of you is returning from injury, building up post race or simply accepts that the genetic lottery was on your mate’s side (or all of the above). Just because your friend is going a little swifter at the moment doesn’t mean you have to stay at home.

The main thing to be aware of is not to do every single one of your runs too hard. As we’ve often said before on Fast Running, keep those easy runs easy. It’s something Nigel Martin has put his success down to as well (and he’s one of the fast people I’m referring to myself as I write this).

The power of the group is something often very visible in Ethiopian or Kenya training. Photo: Girls Gotta Run Foundation

You have a choice

If you’re the faster of the two (or more) runners here, you have a choice to make. The first option is to knacker everyone else out. You don’t have to be much faster to turn the screw on everyone else, you’ve done the hard miles to get there so why can’t you enjoy the heavy breathing of your peers as they drift away from you?

That might work for a run or two, stroke the ego and then leave you running solo. If that’s what you wanted, then go for it.

If you were to run those outings a little easier, what will happen? Will your PBs disappear? Is 20-30 seconds a mile the difference between a run helping and being worthless? I don’t think so.

Keeping the easy runs a little easier, maybe even just ramping up a little towards the end and adding some strides in, can make it a valuable run for everyone and not destroy your slightly slower friends. It allows you to go that bit faster in harder workouts or be fresh enough to go out for an extra easy to steady run on the same day.

It can also help get you out in all weathers. Photo: Dirty Runners

Same goes for the slower runners

As a slower runner in this kind of situation you also have a choice. It’s been harming your ego or your energy levels. You can say “can we go a bit easier?”

Now your training partners may see this as a sign of weakness, turn the screw and leave you in the woods alone. Make sure you know the route home. A short while ago a group run in Italy was actually an impromptu race and we dropped one guy within a couple of minutes. I’ve not seen him again to this day. He might still be in those woods.

That day I knew it would be fast for me, with younger, quicker athletes training for shorter races on their favourite terrain. But it was in my plan as a steady effort, not as easy run. It ended up almost as a session and the rest of the week then got changed accordingly.

If you do end up on a harder run than planned, for you anyone, then take that into account the next few days. Don’t just rock up at your interval session the next day and expect the legs to be happy about it.

Fuel for the latter stages

If it’s a longer run you’re sharing with others then fuel like it’s race day. You can only hope they haven’t brought any gels again and if you hang on for the first half they’ll start to bonk a little. It’s what I did with Dan Lawson on the Jordan Trail.

Then you are left with a real decision. Do you teach the now-bonking speedster a lesson in pacing, fuelling or humility? The temptation is to start half-stepping and feel good about yourself when they fade back. The sensible thing is to chat through it and slow down a little for them.

The foolish thing is to help them with some nutritional advice. Then next time they might drive you into the ground the whole time. It is the friendly thing to do as well, as it helps them with racing, but it’s a gamble.

Work it out

What about workouts? Running with faster people when you have to work hard will make you work harder, most of the time.

There are a few good sessions, like paarlauf sessions, where you run in a loop and one runner rests whilst the other recovers. As you meet each time on the loop the role changes. This does still mean the slower runner has longer efforts and shorter recoveries, but you have more work to do right?

If you’re not on the track, which keeps you close enough to work together anyway, then there are some tips for training in pairs or groups.

The AB Training group are a great example of runners being stronger together, Photo: Phil Westlake (@westlake1953)

Using a set distance or hill means you’ll never be miles apart. The stronger runner might just do some extra reps or take a little more recovery each time. Have a set starting and finishing point for each effort and exchange that helping smile as you jog past.

The other choice is working to time, with the faster runner turning around when finishing and everyone regrouping for the remainder of the recovery. You could even run past the group whilst recovering and give yourself a staggered start. Always good mental practice to be the one chasing for a change.

Breaking it up can help too. When training with Nigel Martin in Portugal a few years back he would do a 30-40 minute tempo run at his threshold effort and I would do 6 x 5 minutes. That way I had some recovery each lap of the old XC loop and could then share a few more minutes pacing. It probably meant I was still working a little too hard, but I didn’t just watch Nigel disappear into the distance at the start of the workout.

See the benefits

The benefits to training with others is real. You might even be doing so to get a bit faster on your easy runs, but watch out for digging too deep too often.

From faster paces to bigger motivation, the group, or even a pair of runners, are stronger together.Don’t be afraid to run with quicker or slower people. It might not be something you do every day, but there is often a lot of value for all the runners involved. How many speedsters do we know that would benefit from the easy runs going a bit easier too?

Last, but not least: open questions. Get them talking and it might help a little. Don’t let those with a quicker cadence get away with quick answers.

At the very least, it good to have a natter and share a cup of tea afterwards.

If you enjoy the writing of Robbie Britton then check out his book, 1001 Running Tips, available for pre-order now. 

If it’s good enough for Abdi Nageeye… Photo: Dan Vernon/NN Running Team

The post Running with faster friends appeared first on Fast Running.

When I was asked for a ‘fun fact’ for the Fast 10 blog I mentioned my dog, Goose. He’s a very cool English Pointer and will hopefully feature in an upcoming blog. The other ‘fun fact’ that I probably should have mentioned is that I’m married to a double Olympic medallist in rowing, Tom Ransley.

Tom retired last year, and I could probably write a book on living with a recently retired athlete, but it wouldn’t be funny and I’m keen to avoid divorce (turns out, divorce is mind numbingly expensive and a massive hassle).

I thought I’d try to talk through what I’ve learnt from living with an Olympian.

The not-so-normal aspects

Once you’ve got your required nutrients in for the day then you can eat whatever you want. If that means consuming 16 mini rolls on the way round a supermarket and then having to explain it to the checkout lady, then that’s what is necessary.

If it means you need to eat a bowl of pasta before going out for a three-course dinner because you’re concerned about portion sizes, then that’s the sacrifice you’ll have to make. Anxiety about the availability of food will be constant.

Rest is essential. Agreeing to come on a dog walk isn’t really about the walking. It’s all about walking infuriatingly slowly to the nearest bench and then asking to sit down.

In summer, our dog enjoys this enormously as every bench usually has some disgusting discarded sandwich nearby to try to eat. In winter, the dog and I just freeze as we’re basically just standing outside in the cold and waiting. I suspect the aim to stop being asked to come on a walk.

Training so hard that it makes it difficult to get up every morning is normal. As is groaning every time you have to put your socks on, lift anything off the floor or trying to descend the stairs. Living with someone who does an impression of the tin-man in the Wizard of Oz on a daily basis becomes totally normal.

We shall be asking Karla for as many pictures of Goose as we can.

Enough lycra to make clothe the Titans

You can never have enough kit. We now have enough lycra to clothe a large village of very tall people with a penchant for close-fitting sportswear. No matter how many times it’s washed it will still smell like a mixture of mould and body odour.

That smell will invade every other piece of normal clothing kept in the same room. When suggestions are made about disposing of said kit the reaction will be akin to suggesting that second breakfast is an optional meal (see Point 1).

Competitiveness extends to every part of your life. At the end of a heated ‘discussion’ you will declare that you have ‘won’ the argument. It will take you 10+ years to figure out that this makes your wife want to kill you. Board games at Christmas take on a new significance and years later you will still have a mental tally of how many times your mother-in-law has beaten you at cards.

Maybe a bit more naked than normal

Training day-in, day-out with 20 other men every day for 11 years will make you incredibly relaxed about being naked. This means being unsure whether answering the door to our 90-year-old neighbour wearing a very small towel is appropriate (it’s not by the way).

Coming home for Christmas to Northern Ireland and swimming in the sea, in panda-print budgie smugglers, is also not ok. Especially if your mother-in-law is looking on, wondering who her daughter married.

If you’re an Olympian-in-waiting and you’re reading this I accept that you won’t have got any useful advice. Spare a thought for your partner though. Living with an athlete is hard.

We probably should include a picture of Karla and Tom too. Not sure how he would be coping with the thin air at 2685m.

The post Living with an Olympian appeared first on Fast Running.