Another enjoyable run today - easier cos it was sunny. Started off as a recovery run after hills then efforts tempo yesterday, but I just felt like I wanted to go faster - 8.05/8.02/8.50/8.13. The third mile had a good uphill in it and I was slowing to recover a bit at that point, but I really feel I am running generally faster in the daytime and when the surface is good. I'm back in my Asics for 2 days now and that helps - like slippers they are, with springs in.
Tomorrow will probably be a bit longer with a gentle Kenyan start, but no question of stopping yet. Last week was another almost 30 miler and thats standard now. Feels good
Friday, 13 February 2009
Feb 12th - 5.04 miles (40.55) @ 8.08 mile
Today I felt like a faster run, and why not try to improve my 3mile time. 1 mile warm up then: 7.54/7.40/7.13 - well I'm quite pleased with that! No break and a gentle incline in the first mile up the dual carriageway, then fairly flat for a mile and a gentle decline to finish off the out and back loop. Still needs to speed up but it felt good. I alo felt very tired at the end, so I hadn't reserved much and held anything back, so thats good. Roll on 10k and half marathon - I'm looking forward to them.
Feb 11th - 7.11 miles (64.07 mins) @ 9.01/min
Regular Wednesday run with L - no N due to baby duties. Met at the park, once round to warm up and then off to find a fairly big - 0.1 mile long - steep hill to do efforts up x 5. Quite tough after the first 3 but we both did it. Then back gently to the park to drop off L and a longer loop home for me. A bit disrupted but a decent length and some useful efforts in the middle.
Feb 10th - 4.74 miles (39.44 mins)@ 8.23/mile
You may have noticed theres a day missing. And on the 40th day she rested . . . . . .
Although she is a bit miffed because she didn't really want to not run. It turned out to be a combination of cold, wet rain, a dark evening as I had been stuck at work with no obvious opportunity to go out earlier in the day - so much easier to run in the sunshine or light at least. Its still cold and icy and I was a bit concerned regarding the slipperiness of the pavements etc and all the negative thought built up a bit to overwhelm me into inactivity.
Anyway, back today and glad of it. A short gentle run - still icy and slippery but a good overall pace and I was pleased with that. I think I forgot yesterday that its easier to be a 'when am I running' question, rather than 'am I?' And the other part that, if your day is going to be busy, run early. Lesson learnt.
Although she is a bit miffed because she didn't really want to not run. It turned out to be a combination of cold, wet rain, a dark evening as I had been stuck at work with no obvious opportunity to go out earlier in the day - so much easier to run in the sunshine or light at least. Its still cold and icy and I was a bit concerned regarding the slipperiness of the pavements etc and all the negative thought built up a bit to overwhelm me into inactivity.
Anyway, back today and glad of it. A short gentle run - still icy and slippery but a good overall pace and I was pleased with that. I think I forgot yesterday that its easier to be a 'when am I running' question, rather than 'am I?' And the other part that, if your day is going to be busy, run early. Lesson learnt.
Feb 8th - 8.69 miles (79.54 mins)@9.12/mile
A long run at last! We all went swimming today in Abingdon, about 8.60 miles away. So I decided to run there.
As I said earlier I am reading about training for the MdS and this chap run/walks miles and miles with a heavy rucksack. I get a bit overtaken with books and I set off with my needless rucksack, filled up with needless water supplies for a cold, sunny but snowy day. Wasn't til I got halfway there that I realised I didn't need to bring it.
The route was nice - cyclepath along dual carriageway (very icy as not in the sun) then slowly quieter and quieter into smaller villages, until into Abingdon. Very nice distance and run. Not too fast because of the patches of snow and ice, but managed without any difficulty. However, I had no need to expand the miles to 9 or 10 miles. Didn't want to push my luck today, I felt quite lucky that I had stayed upright this long.
As I said earlier I am reading about training for the MdS and this chap run/walks miles and miles with a heavy rucksack. I get a bit overtaken with books and I set off with my needless rucksack, filled up with needless water supplies for a cold, sunny but snowy day. Wasn't til I got halfway there that I realised I didn't need to bring it.
The route was nice - cyclepath along dual carriageway (very icy as not in the sun) then slowly quieter and quieter into smaller villages, until into Abingdon. Very nice distance and run. Not too fast because of the patches of snow and ice, but managed without any difficulty. However, I had no need to expand the miles to 9 or 10 miles. Didn't want to push my luck today, I felt quite lucky that I had stayed upright this long.
Saturday, 7 February 2009
Feb 7th- 3.04 miles (32.40 mins) @ 10.26/mile
Today was a Saturday, so I felt I could wait a bit before going out for a run. Which was just as well seeing as how it went down to -4.8 C during the night and was aout -2.5 C when we woke up. The sun came out later and it reached 6 C at the peak today, beginning to melt things from lunchtime onwards, but frozen ice and snow provided fun and games on the run before then.
I'm reading a book written about a man's attempt at the Marathon des Sables. Its really interesting, seeing all his training up to 2 years before he took part - I'm half way through and he hasn't even got a guaranteed place yet! I so fancy this challenge - all of it appeals to me; consecutive days running, extreme weather, even having to carry everything bar tent and water. EXCEPT for the lack of flushable toilets, and the fact that you couldn't have a shower for a week, or a proper wash without using some of your precious water allowance. I just don't think I could get my head round how the dirtiness of it, and thats my stopping point at the moment.
Anyway, the relevance is that me reading about this mans training for a sand run always comes to mind as I trog out into the snow. Similar texture somehow. Its making me really want to run at the moment. Each day I am choosing to go out, and most days its a 'no contest desperate to get out and relax' feeling.
Went out to see Nathans little boy this evening - even leaving the first Irish match of the six nations campaign before it had finished to get there in time. No bother, when I got there it was on in the hospital room! And we beat the French!!!! Cant believe it!! Anyway, the reason I'm mentioning this desperately important fact is due to the fact that I ran most of the way there and back, after having already run this morning! The shoes are so good it almost felt easier to run than walk.
No real aches or pains, only a little indigestion today and felt good enough to 'sprint' relatively down a clear bit of road at one point. I'm missing the speed sessions actually - want to see if my consistency will pay off like my bruvs!
I'm reading a book written about a man's attempt at the Marathon des Sables. Its really interesting, seeing all his training up to 2 years before he took part - I'm half way through and he hasn't even got a guaranteed place yet! I so fancy this challenge - all of it appeals to me; consecutive days running, extreme weather, even having to carry everything bar tent and water. EXCEPT for the lack of flushable toilets, and the fact that you couldn't have a shower for a week, or a proper wash without using some of your precious water allowance. I just don't think I could get my head round how the dirtiness of it, and thats my stopping point at the moment.
Anyway, the relevance is that me reading about this mans training for a sand run always comes to mind as I trog out into the snow. Similar texture somehow. Its making me really want to run at the moment. Each day I am choosing to go out, and most days its a 'no contest desperate to get out and relax' feeling.
Went out to see Nathans little boy this evening - even leaving the first Irish match of the six nations campaign before it had finished to get there in time. No bother, when I got there it was on in the hospital room! And we beat the French!!!! Cant believe it!! Anyway, the reason I'm mentioning this desperately important fact is due to the fact that I ran most of the way there and back, after having already run this morning! The shoes are so good it almost felt easier to run than walk.
No real aches or pains, only a little indigestion today and felt good enough to 'sprint' relatively down a clear bit of road at one point. I'm missing the speed sessions actually - want to see if my consistency will pay off like my bruvs!
Feb 6th - 3.01 miles (32.21 mins) @ 10.45 /mile
Another very snowy day, actively snowing most of the night, but, by the time I got out after clinic to check out the state of South Park for a planned sledging expedition, it was 50% snowy ice and 50% slushy mulch. I ran out of the Churchill and one loop around the park before returning - need my waterproof socks really, but my Inov8 Roclite 320's are gods in this weather, absolutely excellent.
Had a bit of indigestion today, starting just before I went out and continued on the run a bit. Didn't stop me but can't really understand why.
Really glad I'm still going in the 'run' of runs - it still provides such a good window to relax away from phones and everything and chill out a bit. Very therapeutic I'm thinking.
Had a bit of indigestion today, starting just before I went out and continued on the run a bit. Didn't stop me but can't really understand why.
Really glad I'm still going in the 'run' of runs - it still provides such a good window to relax away from phones and everything and chill out a bit. Very therapeutic I'm thinking.
5th Feb - 2.65 miles (29.39 mins) @ 11.12/mile
Woke up to a real winter wonderland - real snow, far more than at the beginning of the week. Must have dumped 8-10cm in the night. Couldn't wait to get out and I ran up to the top of Shotover Hill, with lots of cars stuck at the bottom and on the way up. I wanted to see the view of Oxford from the top, but it was snowing and misty from it, so I made a snowman and ran back down.
I didn't make the 3 miles point today, and the speed isn't anything to yell about, but I ran in extreme conditions, for Oxford and England, and I loved it! Its like running in sand, but lighter and more forgiving, and of course far brighter. I think it must be good to reduced SAD - I wonder if thats why the lands with longterm snow don't suffer so much depression (do they?)
I didn't make the 3 miles point today, and the speed isn't anything to yell about, but I ran in extreme conditions, for Oxford and England, and I loved it! Its like running in sand, but lighter and more forgiving, and of course far brighter. I think it must be good to reduced SAD - I wonder if thats why the lands with longterm snow don't suffer so much depression (do they?)
4th Feb - 6.41 miles (58.25 mins) @ 9.07/mile
Regular run with workmates - lower numbers today as Nathan is expecting his first child, so it was just me and Lasantha. I warmed up with almost 2 miles to the park, then we looped out of the park, across the JR hospital and into Headington Hill park for a loop, before returning. Very nice little trot, at a good pace to chat. Did some of Stefans drills afterwards.
Cool with small patches of ice but very manageable and very pleasant (sound like an old granny!)
Cool with small patches of ice but very manageable and very pleasant (sound like an old granny!)
Tuesday, 3 February 2009
3rd Feb - 3.90 miles (32.56 mins) @ 8.27/mile
Another quite white run, although most of the snow has melted and left only vaguely icy patches. Has warmed up a bit but very cold wind. Ran with Jan and Ros in Bury Knowle from the JR and I could definitely have given Tigger a run for his money! I was too embarassed to finish with the drills, but I read an article this morning advocating the importance of short sprint efforts several times a week so I added in 5 x 30 second sprints and a few extra fast fartlek additions.
It was odd because I felt a bit tired to start with, and I was so hungry my stomach was rumbling, but I enjoyed it more and more as I got going. And the speed still seems to have been ratched up a notch.
9.02/8.18/8.13/8.11 pace
I worked out the other day that a 3.35 marathon would mean 8.12/mile pace, and Athletics weekly suggested regularly running at that pace slowly increasing to 18 miles at that pace. Since then I seem to be near 8.12 most of the time. What a strange thing the head is! the thought of working towards a marathon is very exciting at the moment. I am perusing the websites to see whats available from April or so onwards and will report back.
It was odd because I felt a bit tired to start with, and I was so hungry my stomach was rumbling, but I enjoyed it more and more as I got going. And the speed still seems to have been ratched up a notch.
9.02/8.18/8.13/8.11 pace
I worked out the other day that a 3.35 marathon would mean 8.12/mile pace, and Athletics weekly suggested regularly running at that pace slowly increasing to 18 miles at that pace. Since then I seem to be near 8.12 most of the time. What a strange thing the head is! the thought of working towards a marathon is very exciting at the moment. I am perusing the websites to see whats available from April or so onwards and will report back.
2nd Feb - 3.10 miles (27.57 mons) @ 9.02/mile
Dont worry about the lack of speed today - this one was a run from the Churchill hospital, to and around South Park and back, in active snow and a white background everywhere! The promised snow has arrived (thank heavens I didn't pick a later week for Lanzarote, I would have missed it, and it is beautiful.) A little slippery and frozen mud is not the easiest thing to run on, but such a relief to get out, even for a short time, after a nightmare clinic. I am so enjoying my running at the moment!
And on it goes! 4.44 miles (36.40 mins) @ 8.15/mile
Just couldn't not go out! My legs were bouncing, not complaining at all. The drills I learnt in Lanzarote are paying off and I feel like Tigger!
Mile times were 8.18/8.13/8.14/7.59. I ran twice round a loop on the edge of Bierton before visiting a friend. Lovely country roads loop and a final flurry at the end. Very cold and chilly wind, took about 2.5 miles to defrost my hands, but I loved it! Finished in the sun.
Mile times were 8.18/8.13/8.14/7.59. I ran twice round a loop on the edge of Bierton before visiting a friend. Lovely country roads loop and a final flurry at the end. Very cold and chilly wind, took about 2.5 miles to defrost my hands, but I loved it! Finished in the sun.
Saturday, 31 January 2009
Me done it child! 7.57 miles (77.29mins)
So its finally arrived, the last day of the experiment. Thanks so much to Gaff for the idea and the inspiration.
Went out with Sam for a gentle Kenyan warm-up 3.3 miles, then went off for a bit on my own.
Initial 3 miles in 36.34 mins (around 12.11/mile) then 9.29 for the intermediate mile then 8.26/8.56/8.42 for the next 3 miles with Morrell avenue accounting for the 2nd mile.
A really good run! I breathed normally the whole way round, cheered at the 3 mile mark and felt light and fluffy for the mixed on/off road, undulating last 3 miles. Really enjoyed my running today and feel back at it!
Its been a great experiment, a great time to carve a daily niche for relaxing, de-stressing, achieving. I feel like its helped me in one of the most difficult months to train, to produce by far the most productive - mileage wise - January in my runing history. I feel my legs are strong, no aches, did more stretching than I usually do on holiday and I think that really helped. Have a 10k planned for 1st March and a half-marathon for 29th March and looking forward to doing some more strength and speed training in the next month.
Months total lies at - I feel a cheer coming on - 150.79 miles! As for my other goal of running 1500 miles in one year - if I assume I will run every day, its 4.11 miles/day, which leaves me in credit by 23.38 miles or 5.68 days! It also means I ran on average 4.86 miles/day in the month.
Very pleased, such a great and achievable idea, but enough to stretch me into a different person this end of the month. Roll on February, where I will try to go for at least 1, if not more of the short distances 3, 5 and 6.1 miles. I also want to practise running at 3.35 marathon pace and find a race to aim for in the spring. Didn't enter London (by accident), but there are others I haven't done yet.
Will I run tomorrow . . . . . . . . .
. . . . . . can't wait!
Went out with Sam for a gentle Kenyan warm-up 3.3 miles, then went off for a bit on my own.
Initial 3 miles in 36.34 mins (around 12.11/mile) then 9.29 for the intermediate mile then 8.26/8.56/8.42 for the next 3 miles with Morrell avenue accounting for the 2nd mile.
A really good run! I breathed normally the whole way round, cheered at the 3 mile mark and felt light and fluffy for the mixed on/off road, undulating last 3 miles. Really enjoyed my running today and feel back at it!
Its been a great experiment, a great time to carve a daily niche for relaxing, de-stressing, achieving. I feel like its helped me in one of the most difficult months to train, to produce by far the most productive - mileage wise - January in my runing history. I feel my legs are strong, no aches, did more stretching than I usually do on holiday and I think that really helped. Have a 10k planned for 1st March and a half-marathon for 29th March and looking forward to doing some more strength and speed training in the next month.
Months total lies at - I feel a cheer coming on - 150.79 miles! As for my other goal of running 1500 miles in one year - if I assume I will run every day, its 4.11 miles/day, which leaves me in credit by 23.38 miles or 5.68 days! It also means I ran on average 4.86 miles/day in the month.
Very pleased, such a great and achievable idea, but enough to stretch me into a different person this end of the month. Roll on February, where I will try to go for at least 1, if not more of the short distances 3, 5 and 6.1 miles. I also want to practise running at 3.35 marathon pace and find a race to aim for in the spring. Didn't enter London (by accident), but there are others I haven't done yet.
Will I run tomorrow . . . . . . . . .
. . . . . . can't wait!
Friday, 30 January 2009
Day 30 brrrrrrrr! Total 5.69 miles
Actually, it isn't that cold! I thought I would shrivel up and hibernate in the 2 C at Gatwick when we finally landed, but I had 4 layers and a hat to hand - no problem! It must be more about wearing the wrong clother Grommit, rather than it actually being unmanageable.
So this morning, when it didn't dawn bright and sunny and I couldn't wander straight out onto the lovely terrace, to greet the little bird that helped me demolish 2 whole aiplane biscuits and some malt loaf throughout the week, it did seem a little strange. Very warm with the heating on, in fact warmer I think inside than outside on the terrace. Pity the rest didn't hold true.
Not at work today, I dressed for the Arctic when I ran down to Tesco to get some more fizzy vitamins to release my energy. I have so much faith in those tablets. Much better the fizzy ones too, not so good if you can just down them with your morning coffee. Anyway, the other main change was I puffed heartily on a new inhaler. No shakes or heart racing that I usually get, but definitely a good deal of coughing. And now the time of reckoning!!
First 3 miles (flat then gently downhill, cold but not mind numbingly, and windy (pah! we can do wind!) - 8.20/8.33/8.19!! Now this isn't going to break any Olympic records just yet, but it flippin' cheered me up, I can tell you! 1st mile I breathed in deeply! 2nd mile began to tighten up and 3rd mile was a big hindrance, but I'd forgotten to puff just beore I left, so tomorrow - watch out!!
3.47 miles to Tesco in 8.22/mile average. Then a slower recovery home due to hill but mainly to get breath and confidence back (2.22 miles in 20.04/9.03 per mle average).
I'm writing this later on in the afternoon, just as the light is beginning to fade, and my legs are jangling. I want to go out and do something else now! Another run, swim or cycle. Maybe a longer run tomorrow - I feel really enthusiastic!
So this morning, when it didn't dawn bright and sunny and I couldn't wander straight out onto the lovely terrace, to greet the little bird that helped me demolish 2 whole aiplane biscuits and some malt loaf throughout the week, it did seem a little strange. Very warm with the heating on, in fact warmer I think inside than outside on the terrace. Pity the rest didn't hold true.
Not at work today, I dressed for the Arctic when I ran down to Tesco to get some more fizzy vitamins to release my energy. I have so much faith in those tablets. Much better the fizzy ones too, not so good if you can just down them with your morning coffee. Anyway, the other main change was I puffed heartily on a new inhaler. No shakes or heart racing that I usually get, but definitely a good deal of coughing. And now the time of reckoning!!
First 3 miles (flat then gently downhill, cold but not mind numbingly, and windy (pah! we can do wind!) - 8.20/8.33/8.19!! Now this isn't going to break any Olympic records just yet, but it flippin' cheered me up, I can tell you! 1st mile I breathed in deeply! 2nd mile began to tighten up and 3rd mile was a big hindrance, but I'd forgotten to puff just beore I left, so tomorrow - watch out!!
3.47 miles to Tesco in 8.22/mile average. Then a slower recovery home due to hill but mainly to get breath and confidence back (2.22 miles in 20.04/9.03 per mle average).
I'm writing this later on in the afternoon, just as the light is beginning to fade, and my legs are jangling. I want to go out and do something else now! Another run, swim or cycle. Maybe a longer run tomorrow - I feel really enthusiastic!
Day 29 - last day. 4.27 miles (39.06 mins) @ 9.10/mile
Oh dear, the last run round the lagoon in medium wind and glorious sunshine, the beginning of a beautiful day. Pity it couldn't have been the all-out race that my head was thinking of as I left my little apartment for the last run. My chest seized up straight away, couldn't get a deep breath at all and had to really slow down just to keep going. Started coughing in the 3rd mile and it began to feel better, but definitely a problem.
Then I spent 90 mins sitting in the sun, by the pool, chilling and considering what I had and hadn't got out of the week. The good things include the weather (just to be able to train every day without freezing and in shorts, perfect, not too hot), the different terrain, interesting runs, hills, even the wind made it interesting; being able to relax in between sessions - no work, no mobiles going off genereating work etc; the runners I met from Marlow make me realise I really like the company of other runers - I'm less convinced by the multi-sport variety! The opportunity to train with and learn from two of the most famous triathletes, second to none. Encouragement in cycling from Rose, a triple Ironwoman at 54 years with still a far greater cycling kick than I may ever have. Taking Paul's bike - a real 'beauty' and a pleasure to ride. The restaurant was nice, friendly, and I was only gatecrashed by a cockroach type 'friend' once - we were both terribly surprised by his sudden appearance on the tablecloth, exactly opposite me and in between knife and fork, but I'm afraid I reacted quicker with a flick than he could.
Things I would like to change: unfortunate elitist attitude of some of/most of the other competitors on the duathlon camp; stomach cramps and tight chest; wish I could have brought my partner with me, missed chatting and wittering on about various things during the day; eurosport on tv but otherwise not really telly; wish I had brought fewer pants and another book, preferrably the 'marathon des Sables' tome I can't wait to start (not much to do in the evenings if karaoke or drinking aren't really your thing). I really wish I could have run faster most of all. A few really fast runs would have done my confidence the world of good. Might have ended up a lot more tired - as it is I hardly feel tired at all, I feel regenerated. Would like more self-confidence in my running generally - seem to be going through a bit of a barren time and it needs to be re-focussed I think.
I have a plan for February - a possible plan anyway. Now that we have (almost) proven that it is perfectly possible to go out everyday with minimum of fuss and life can manage around this, what about aiming to set new records (not necessarily at races but could be just Garmin recorded) for 3 distances - say 3miles or 5k, 5 miles and 10k? The pressure now moves to delivering performance rather than running every day although I'm thinking there must be the tiniest link between the two somewhere. Food for thought . . . .
Then I spent 90 mins sitting in the sun, by the pool, chilling and considering what I had and hadn't got out of the week. The good things include the weather (just to be able to train every day without freezing and in shorts, perfect, not too hot), the different terrain, interesting runs, hills, even the wind made it interesting; being able to relax in between sessions - no work, no mobiles going off genereating work etc; the runners I met from Marlow make me realise I really like the company of other runers - I'm less convinced by the multi-sport variety! The opportunity to train with and learn from two of the most famous triathletes, second to none. Encouragement in cycling from Rose, a triple Ironwoman at 54 years with still a far greater cycling kick than I may ever have. Taking Paul's bike - a real 'beauty' and a pleasure to ride. The restaurant was nice, friendly, and I was only gatecrashed by a cockroach type 'friend' once - we were both terribly surprised by his sudden appearance on the tablecloth, exactly opposite me and in between knife and fork, but I'm afraid I reacted quicker with a flick than he could.
Things I would like to change: unfortunate elitist attitude of some of/most of the other competitors on the duathlon camp; stomach cramps and tight chest; wish I could have brought my partner with me, missed chatting and wittering on about various things during the day; eurosport on tv but otherwise not really telly; wish I had brought fewer pants and another book, preferrably the 'marathon des Sables' tome I can't wait to start (not much to do in the evenings if karaoke or drinking aren't really your thing). I really wish I could have run faster most of all. A few really fast runs would have done my confidence the world of good. Might have ended up a lot more tired - as it is I hardly feel tired at all, I feel regenerated. Would like more self-confidence in my running generally - seem to be going through a bit of a barren time and it needs to be re-focussed I think.
I have a plan for February - a possible plan anyway. Now that we have (almost) proven that it is perfectly possible to go out everyday with minimum of fuss and life can manage around this, what about aiming to set new records (not necessarily at races but could be just Garmin recorded) for 3 distances - say 3miles or 5k, 5 miles and 10k? The pressure now moves to delivering performance rather than running every day although I'm thinking there must be the tiniest link between the two somewhere. Food for thought . . . .
Wednesday, 28 January 2009
Day 28 - 6,68 miles in total
So today was the track session - oh joy! I always love the idea of the track - on the telly I suppose - and I can picture myself racing round Usain Bolt style. Its always a bit of a let-down though when I actually get to run there and I feel like I have been shrunk a bit, because it always takes me far longer to get round the track than it feels like it should. I have to say I rated my chances of keeping up with the 'elites' in a track session as nil, and was feeling slightly grumpy about the whole potential humiliation of the session ahead.
I managed the warm-up without being dropped!!! (by everyone anyway). I finished with Phil, the kindly Welshman who is taking the camp, and a man almost returned from the dead after 3 days of horrible gastroenteritis, first day back. I don't care who it was, it was company. Had another 'heart attack' the whole way round though. Must be stress. I puffed on my inhaler before I went out and coughed a lot, but don't think it made much difference.
Then we did drills, which are quite fun and something really useful and tangible to take away from this experience. Then we did the session . . . . . . which was actually great! You can try this at home if you like. We ran 10 x 100 metres at fast but not flat out pace, then very slowly jogged back. The idea is to re-inject pace after the last few days of slow running (might be for them!) to teach your legs about pace again. I managed it all without withering away or anything else more embarassing, and we all stayed together in a group for the whole lot. Felt wonderful at the end.
I extended my cool down run to make sure it was at least 3 miles, which was touch and go as the Garmin was shouting about being low on battery - you try my legs love! Mde it though and will feel quite conisderable smug for several hours at least!
I managed the warm-up without being dropped!!! (by everyone anyway). I finished with Phil, the kindly Welshman who is taking the camp, and a man almost returned from the dead after 3 days of horrible gastroenteritis, first day back. I don't care who it was, it was company. Had another 'heart attack' the whole way round though. Must be stress. I puffed on my inhaler before I went out and coughed a lot, but don't think it made much difference.
Then we did drills, which are quite fun and something really useful and tangible to take away from this experience. Then we did the session . . . . . . which was actually great! You can try this at home if you like. We ran 10 x 100 metres at fast but not flat out pace, then very slowly jogged back. The idea is to re-inject pace after the last few days of slow running (might be for them!) to teach your legs about pace again. I managed it all without withering away or anything else more embarassing, and we all stayed together in a group for the whole lot. Felt wonderful at the end.
I extended my cool down run to make sure it was at least 3 miles, which was touch and go as the Garmin was shouting about being low on battery - you try my legs love! Mde it though and will feel quite conisderable smug for several hours at least!
Day 27 - 8,26 miles in total
Hello again, dear reader. I'm sorry to report I had an immensely bad time of it last night with 2.5 hours of stomach cramps and waking up feeling like I'd been kicked in the gut by a horse. The tablets I'm taking to try to solve the cramping problem combine to form a type of gastritis that makes it difficult to take a full breath in - at least I think that's the reason.
So I decided to get out early in case bits of me fell off later on and I felt too pathetic to make the 3 miles. So off I set at 7.53am, before breakfast which is much more conducive to running, round the lagoon in a howling gale. Well no actual rain but winds that threatened to blow all sorts of limbs off. I did 3,27 miles (31,09 mins @9,32/mile), so really rather sedate, but I did it and that's what matters.
Later on that day I decided to try another bike ride and ended up journeying up and enormous hill and across the island to get to Timanfaya national parc, up to the active (not today) volcano. A friend of mine said she wanted a photo of it so I thought I'd try it. Great ride, except for when you turned round to come back again and realised that a gale had been blowing you up the hill, and was blowing so gustily and strong that there was a fairly high chance of me either flying back or being detached from the rather lovely bike I was riding, and Paul would never have stood for that! So I pretty much flew home, in more ways than one. Quite an experience!
I then was cocky enough to think I was 'cured' and went out with the group on their 5 mile 'easy/recovery' run, which means flat out, eyeballs bulging for me to stay with them. True to fashion I managed about a mile with them then fell off the back, walking just a tiny bit to get my breath back. I notice that tightness in my breathing doesn't happen when I run at my own pace, so its unlikely its either a heart attack or too tight crop top. I trotted round in a not too bad time for a hilly off-road route in a strong wind.
So I decided to get out early in case bits of me fell off later on and I felt too pathetic to make the 3 miles. So off I set at 7.53am, before breakfast which is much more conducive to running, round the lagoon in a howling gale. Well no actual rain but winds that threatened to blow all sorts of limbs off. I did 3,27 miles (31,09 mins @9,32/mile), so really rather sedate, but I did it and that's what matters.
Later on that day I decided to try another bike ride and ended up journeying up and enormous hill and across the island to get to Timanfaya national parc, up to the active (not today) volcano. A friend of mine said she wanted a photo of it so I thought I'd try it. Great ride, except for when you turned round to come back again and realised that a gale had been blowing you up the hill, and was blowing so gustily and strong that there was a fairly high chance of me either flying back or being detached from the rather lovely bike I was riding, and Paul would never have stood for that! So I pretty much flew home, in more ways than one. Quite an experience!
I then was cocky enough to think I was 'cured' and went out with the group on their 5 mile 'easy/recovery' run, which means flat out, eyeballs bulging for me to stay with them. True to fashion I managed about a mile with them then fell off the back, walking just a tiny bit to get my breath back. I notice that tightness in my breathing doesn't happen when I run at my own pace, so its unlikely its either a heart attack or too tight crop top. I trotted round in a not too bad time for a hilly off-road route in a strong wind.
Monday, 26 January 2009
Day 26 - 5.47 miles in total - details below
Today was techniques running with Stefan, the olympic silver medalist at triathlon (name dropping). A very nice man. We did a warm up loop - I was downgraded to a 4k loop to be done in the same time it took the other to do a 5k loop. I wasn't too fussed about this, although did feel a bit miffed that the group weren't really making any effort to include me. I did 2.2 miles in a gentle 19.26 mins @ 8.46/mile - strong wind this morning, started off sunny so i came down in vest and shorts, and got majorly piddled on for a few minutes during the warm-up loop. All lovely and sunny again when we got back to the track.
Then we did our drills and techniques - which I enjoyed, mainly because they are all done over the same 20-30 metre part of the track and I can keep up with everyone else. We were joined by the very tall current world trithlon champion, who i think is from Estonia but was too starstruck to ask.
I did the 5k loop to cool down, partly because I wanted to know what I'd missed out on, partly becuase I hadn't yet done the required 3 miles but mainly just becuase I was enjoying running, the sun, the freedom of just being able to! Had a lovely time, not particularly fast, but the wind is fairly savage today.Did 3.25 miles in 27.46 mins @ 8.32/mile. All the other fast people had finished their techniques session and disappeared before the cool down, so I was the only one left to finish the session. thinking Phil, Thomas and Stefan would go round again, I headed off first for a head start. Just as I got to the point where I was stuck as where to go next, Stefan appeard on my shoulder and showed me the rest of the way, running ahead in his yellow jacket. Lovely route around the lagoon, I really enjoyed it.
Supposed to be a 2 hour bike ride this afternoon, but I know I won't keep up without almost busting a gut, and therefore I might go out on my own. I was going to do the Green team duathlon this morning but that was curtailed rather by stomach cramps. Thats the other hidden agenda for this months running, is to run through period pain without letting it stop me! I may have used a few extra painkillers in expectation, but it hasn't actually stopped me running yet.
Tomorrow is a difficult one because I want to do the green team half marathon in practice for Reading - would give me a lot of confidence. Only I also want to go out for a long bike ride - 4 hours planned - and Rose had volunteered to stay with me. Not sure which will win yet, as I think realistically its one of the other as they are both scheduled for the morning. We'll see . . . . .
Then we did our drills and techniques - which I enjoyed, mainly because they are all done over the same 20-30 metre part of the track and I can keep up with everyone else. We were joined by the very tall current world trithlon champion, who i think is from Estonia but was too starstruck to ask.
I did the 5k loop to cool down, partly because I wanted to know what I'd missed out on, partly becuase I hadn't yet done the required 3 miles but mainly just becuase I was enjoying running, the sun, the freedom of just being able to! Had a lovely time, not particularly fast, but the wind is fairly savage today.Did 3.25 miles in 27.46 mins @ 8.32/mile. All the other fast people had finished their techniques session and disappeared before the cool down, so I was the only one left to finish the session. thinking Phil, Thomas and Stefan would go round again, I headed off first for a head start. Just as I got to the point where I was stuck as where to go next, Stefan appeard on my shoulder and showed me the rest of the way, running ahead in his yellow jacket. Lovely route around the lagoon, I really enjoyed it.
Supposed to be a 2 hour bike ride this afternoon, but I know I won't keep up without almost busting a gut, and therefore I might go out on my own. I was going to do the Green team duathlon this morning but that was curtailed rather by stomach cramps. Thats the other hidden agenda for this months running, is to run through period pain without letting it stop me! I may have used a few extra painkillers in expectation, but it hasn't actually stopped me running yet.
Tomorrow is a difficult one because I want to do the green team half marathon in practice for Reading - would give me a lot of confidence. Only I also want to go out for a long bike ride - 4 hours planned - and Rose had volunteered to stay with me. Not sure which will win yet, as I think realistically its one of the other as they are both scheduled for the morning. We'll see . . . . .
Day 25 - 10.02 miles ( 90.07mins)@ 9mins/mile
Now today was always going to be along run, it said so on the schedule. We had a nice hilly off-road 5mile (8km) route - the first mile flattish or downhill, the second and uphill then an undulating mile, then downhill with a pull up towards the end of the loop. We planned to do this twice, me at my pace and everyone else way ahead. Unfortunately I had a few minutes abdo cramps half way round the first loop, which interrupted my flow and caused me to walk for 0.2 miles just after the 2 mile point. They settled, thank heavens, but it meant that I didn't have an uninterrupted 3 miles!
So, now way behind everyone but enjoying my music - I came prepared today - I toddled round again, very slightly quicker overall, in warm weather but the persistent moderate wind. A lovely run, especially when you consider it was easy, further by far than I haev run for months and faster then most of my recent runs.
In the afternoon I went on the most amazing snorkel safari, to Puerto del Carmen on the other side of the island. Donning wetsuit with vest and hood, flippers - they are far more difficult to 'flip' in than it looks on telly! - and snorkel and mast, we fed fish and fiddled about with starfish and sea urchins for about 75 minutes, before turning a mild shade of blue and having to get out rather sharpish. Bread to fish is like chocolate, and if you hold a roll out of the water and just break up little pieces at a time, they come and swim all over you to get it. Fantastic experience, and a nice rest for my legs.
So, now way behind everyone but enjoying my music - I came prepared today - I toddled round again, very slightly quicker overall, in warm weather but the persistent moderate wind. A lovely run, especially when you consider it was easy, further by far than I haev run for months and faster then most of my recent runs.
In the afternoon I went on the most amazing snorkel safari, to Puerto del Carmen on the other side of the island. Donning wetsuit with vest and hood, flippers - they are far more difficult to 'flip' in than it looks on telly! - and snorkel and mast, we fed fish and fiddled about with starfish and sea urchins for about 75 minutes, before turning a mild shade of blue and having to get out rather sharpish. Bread to fish is like chocolate, and if you hold a roll out of the water and just break up little pieces at a time, they come and swim all over you to get it. Fantastic experience, and a nice rest for my legs.
Saturday, 24 January 2009
Day 24 - 7.67 miles in total
I am buzzing! What an experience this morning was. The weather is changing again now after a few hours glorious sunshine, but cloudy and intermittent rain and a moderate wind was this mornings recipe - perfect for an eyeballs out duathlon.
The course was 2 x 2.5 km running then 20k bike with a large hill in the middle, then the running lap once again. All varieties of age and nationality taking part, and quite serious bike stipulations. I had to shorten my tri-bars as they were beyond the regulation allowed! I thought they were joking! Its not like I was actually going to features in any podium position.
I was delighted with my run time - the first 3 miles were 7.21/7.29/7.40 then the bike was always going to be slow, finished in 54.31 at average just over 22km per hour. The final run was 7.28 then 4.26 for the last bit. I had a puff on my inhaler after wards as I think I had used long retired parts of my lungs for the first time for many years.
Everyone was so friendly! Shouting encouragement, I suppose particuarly as I was never far from the back, and the women were very pro-women. Towards the last part of the last run, just before the final 300 metres on the track, I was coming up on the second man who had overtaken me on the bike, and these two Danish women were riding alongside me, encouraging me to overtake. What could I do but oblige!
I ran in my Irish cycling shirt and on my brothers bike - presumably the first time its been raced, and I loved every minute of being out there, hang where I finished. Its not about winning, everyone if there for a different reason, and I enjoyed it so much for all the kind of reasons I could never have predicted.
At one point on the ride I saw a man bythe side of the road with his bike upside down. I asked if he was ok and he said he had no innner tube to repair his second puncture, so I stopped and gave him one. What a warm feeling. the poor b**ger then got another puncture and finished way last, but received an award for worst luck competitor! All in very good spirits.
So I have now entered for another duathlon in Monday, slightly shorter, a half marathon on Tuesday and a mini-triathlon on Wednesday. Will also try to do some sessions with the duathlon group, although I am painfully distant from their running and cyling speeds, and some with my new found friends from Marlow, who I met on the plane. Val is doing the 10k in a bit and Brian and I are going for a gentle ease down jog around the lagoon while we wait for her to return. She yelled loud for me this morning, so it only seems fair.
Went out in the evening to cheer Val on. Brian and I cheered her off then ran to just before the 2.5k turnaround point - 2 x 5k laps. Gentle run was still too much for my stiff legs, but I managed to keep it up and was a good move in the end. Val finished in about 43 minutes - inspirational! Really good effort, she makes me want to improve my time so much. Maybe leave if for a few days though!
The course was 2 x 2.5 km running then 20k bike with a large hill in the middle, then the running lap once again. All varieties of age and nationality taking part, and quite serious bike stipulations. I had to shorten my tri-bars as they were beyond the regulation allowed! I thought they were joking! Its not like I was actually going to features in any podium position.
I was delighted with my run time - the first 3 miles were 7.21/7.29/7.40 then the bike was always going to be slow, finished in 54.31 at average just over 22km per hour. The final run was 7.28 then 4.26 for the last bit. I had a puff on my inhaler after wards as I think I had used long retired parts of my lungs for the first time for many years.
Everyone was so friendly! Shouting encouragement, I suppose particuarly as I was never far from the back, and the women were very pro-women. Towards the last part of the last run, just before the final 300 metres on the track, I was coming up on the second man who had overtaken me on the bike, and these two Danish women were riding alongside me, encouraging me to overtake. What could I do but oblige!
I ran in my Irish cycling shirt and on my brothers bike - presumably the first time its been raced, and I loved every minute of being out there, hang where I finished. Its not about winning, everyone if there for a different reason, and I enjoyed it so much for all the kind of reasons I could never have predicted.
At one point on the ride I saw a man bythe side of the road with his bike upside down. I asked if he was ok and he said he had no innner tube to repair his second puncture, so I stopped and gave him one. What a warm feeling. the poor b**ger then got another puncture and finished way last, but received an award for worst luck competitor! All in very good spirits.
So I have now entered for another duathlon in Monday, slightly shorter, a half marathon on Tuesday and a mini-triathlon on Wednesday. Will also try to do some sessions with the duathlon group, although I am painfully distant from their running and cyling speeds, and some with my new found friends from Marlow, who I met on the plane. Val is doing the 10k in a bit and Brian and I are going for a gentle ease down jog around the lagoon while we wait for her to return. She yelled loud for me this morning, so it only seems fair.
Went out in the evening to cheer Val on. Brian and I cheered her off then ran to just before the 2.5k turnaround point - 2 x 5k laps. Gentle run was still too much for my stiff legs, but I managed to keep it up and was a good move in the end. Val finished in about 43 minutes - inspirational! Really good effort, she makes me want to improve my time so much. Maybe leave if for a few days though!
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