Are you a passionate runner looking to take your running journey to the next level? Whether you're a seasoned athlete or a beginner, increasing your weekly running mileage can be an exhilarating challenge that leads to remarkable progress. In this comprehensive guide, we'll delve into four essential tips that will help you boost your running mileage and achieve your running goals like never before. So, lace up those running shoes, and let's get started!
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In my quest for a healthier life and better performance, I stumbled upon the world of fasting – a practice that promises numerous health benefits and potential performance gains. Inspired by Chris Hemsworth’s Limitless (as I’ve mentioned in a previous post), I embarked on a fasting journey, exploring the science-backed advantages. This post will give you some smart fasting tips and describe my personal experiences with this lifestyle change.
You may have heard of David Goggins, a former US Navy SEAL and now ultra distance athlete, motivational speaker, and author. He initiated the 4x4x48 which involves running 4 miles every 4 hours for 48 hours. I had heard about this a while ago but with the Gloucester 24 hour track race coming up in August (4 weeks time), I needed to test myself and see how I could cope with running under severe fatigue and tiredness. So, I decided to double the 4x4x48 and attempt the 8x4x48 - running 8 miles (in 1 hour), every 4 hours for 48 hours.
It’s almost a year since I ran the Dragon Coast 100 ultra marathon from Rhosili Bay in Swansea to Cardiff Bay. It was a great experience and, for my first 100 mile race, it couldn’t have gone any better. First place, a new course record (19:55:50), and some great memories. As the 2023 version of the race is fast approaching, I thought it was time I shared my experiences from the race and my advice for fuelling to help anyone who is running this year get the most out of their run.
Just over 9 years after earning my first Welsh vest for a 10 km road race in Manchester, I earned my second last week. This vest was different, my first chance to represent my country overseas, and an opportunity to race an ultra on the stunning Brittany trails. It was also the first time Welsh Athletics had sent an ultra team to the Interceltic Trail Races and a great opportunity for me to race against some of the best trail runners on the continent.
It's a little over 12 months since my first ultra marathon, and the last few weeks have been pretty special. I've already written about how I won the Welsh Ultra Distance Championships at the Barry Track 40 Miler at the beginning of March. I followed that up by setting a new Welsh 100 km record (breaking a record that had stood since 1989) and taking third place in the British 100 km Championships in Northern Ireland 4 weeks later. It's been a great experience and as I've now found some time to sit down and reflect on it all, I've definitely learnt a few things in the process that I can use to make me a better ultra runner moving forwards.
Last week I raced in my first ever track ultra marathon - 40 miles, or 161 laps of the 400 m track at Barry's Jenner Park, home of Les Croupiers Running Club and Barry Town United FC. This was by far the hardest race I have ever competed in - even harder than running 100 miles along the South Wales Coast path. You might think that the 161 laps had something to do with how hard it was, but that really didn't bother me at all. In this post I go into detail about how the race went, how I finished, and what I found hard about it.
This week, as I do most weeks, I set out for a long run with my son in the pram. As I've written about before, I enjoy these runs as I get to spend time with my son. Pram runs also make me run slower and enjoy time on my feet. They act as a bit of a recovery run and help when I'm putting in big miles week in week out. And when I've got the pram with me, I can do other things like pick up some shopping from the supermarket as I've got somewhere to carry it. I planned on running 20 miles with the pram this week but things didn't quite go to plan.
I've got two big races coming up in the next 8 weeks. The Barry 40 miler on the track, which is also the Welsh Ultra Distance Championships. And the Northern Ireland Ultra Running Association 100 km race which is also the British 100 km Championships. As I'll need to be running these races at a decent pace to be competitive (~6:00/mile), carbohydrate will be an important source of fuel. With that in mind, I've been refining my fuelling strategy recently so that I can be well prepared on the day.
I've been enjoying some of the best running of my life over the last year and 2023 is my first year in the V35 age category. With this in mind, I've started to look towards the future and consider how I can make long lasting changes to benefit both my performance and health. This post explores the changes I have made, how I feel they have had a positive effect, and some of the science behind why.
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DANIEL ROTHWELL🏴🇬🇧 Archives
July 2023
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