ouch indeed

So off to the physio this morning

usually I go for a swim first, but an earlier appointment and horrrendous traffic meant I had to settle for a coffee and banana instead!

met up with PT, who I have not chatted to for ages - made an appointment for a session next week to sort out a new programme - based on two sessions a week to build up core strength

so to the physio ....

yes my calf IS rock solid

and we'll just do a bit of massage and then dig in

apparently I have a very high pain threshold - which enables her to dig in hard!!

then some poking around in my back

and some advice on stretching to do between now and Windsor

must do it!

she also suggested some 'soft tissue needling' - a kind of acupuncture to release the tight bits - anyone know anything about it?

she's going to try it out in a couple of weeks


the other senior physio came in while I was there - she is physio to the England Women's Cricket Team and was on the bus last week and went to the Downing Street reception. Interesting insights.


training schedule
I should not plan a week's schedule ahead, it never works out

I was planning to gym today but was lucky to get physio appointment instead, but I have to take teenbeanz to his athletics tonight, as mrbeanz has a meeting
so I could plod round the field for a couple of miles while teenbeanz is training

I was planning to go to club night tomorrow but mrbeanz has booked himself a gym appointment [he forgot I go to the other club on a Wednesday :<( ]
so I have to take other teenbeanz to archery and will not get to my club run
maybe I will try a lunchtime plod tomorrow in preparation for the Windsor start of 1.00 pm - I NEVER run at that time of day

plodding on

Sunday

So up early(ish) for a plod - nothing significant done since Robin Hood last Sunday.

Only time for an hour or so so off I went up the road, boring route but don't need to think too much.

Its undulating, so difficult to get into a rhythm for any length of time, but trying to keep HR to 145 max.

Walekd for 5 minutes warm up and then ran below 145.

Decided on the way back the soul needed something other than road, so came back through the park, harder work but much prettier.

Walked up the hill at the end - hence the much slower pace for last section - but HR still high!!

Mile	Pace	AHR	time
1	13:14	128	13:14
2	13:35	139	26:49
3	13:47	142	40:36
4	13:53	142	54:29
5	15:53	143	1:10:22
5.16	15:24	138	1:12:54
run	14:07	139	1:12:54

Monday
Off to London today, no chance to run first unless I get up too early - need to get the teenbeanzes up for school before I go for the train.

A 2 mile walk to the meeeting and then 2 miles back - back was much more pleasant as I knew where I was aiming for and was able to take the back street route.

As Leon remarked recently there is a lot to see in a city above eye level and I love to walk down the side roads in London and look at the fascinating mix of architectural styles, buildings names, blue plaques .....

Booked a session with the physio tomorrow - hope she will be able to give my calves a good going over before Windsor.

working away

Thursday
No after effects of running yesterday - in fact the stretching and jogging seems to have sorted out the sore calves. :>)

Off to deliver furniture to studentbeanz and take her to Sainsbury’s – stocking up on food again!
Pleased to see she is settling in to her rented house, with other housemates moving in too and BF around as well.

Then off to 2½ days of meetings in a hotel. An interesting mix of folk and lots of people watching to do as new teams are built. I am responsible for the building of one of the teams, and whilst I have some strong personalities in there, they are good people who want to do a professional job.

No time to run – its pretty intensive from arrival until midnight.

Friday
Up early for a little plod just a couple of miles with lots of stretching – uninspiring running territory – industrial estate or the dual carriageway? Tough choice – but it was a lovely morning with beautiful sunrise.

And then in to very full day of work – demanding stuff getting people to know each other and agree on new working patterns and roles.
Making sure the work is shared out equably as it is paid on a piece-work basis, but making sure some people are not overloaded as I know they have other commitments to the organisation.

A brief pause between work and dinner – relax or swim??
I am afraid I went for a phone call home with my feet up.

Left the bar at 11.30 and crashed out.

Saturday
Alarm went off at 6.00 but I had prep to do for the meeting, so no plod :<( Good end to the work at lunch time – people seem happy with the way it has gone and nobody said it was a waste of time coming, so job done. Home, to find Windsor number has arrived and Brass Monkey cheque cleared – no more race entries to do for a while now unless I enter FLM to build up my rejections? or do I decide I’ve been there done that and settle for halves as more family friendly events? I’m sure you will tell me what you think!

later .......

I must plan ahead a bit with my training, rather than trying to fit it in and failing

so a plan:

Sunday	W5:R60:W5
Monday	London - walk 4 miles
Tuesday	gym - strength and tready
Wednesday	club night - 1 hour steady
Thursday	swim
Friday	Rest Day
Saturday	Rest Day
Sunday	Windsor Half

recovering

Tuesday

A swim and jacuzzi seemed just the thing for sore legs - with some stretching afterwards

Wednesday
Very tight calf muscles today, so did some stretching through the day.

Was unsure about club night tonight - knew I didn't want to run for an hour and work fairly hard, but LMH wanted to come and try it out, so I went anyway.

LMH went out with Tigerrunner and few others and I just jogged round the field a few times - just over a mile with lots of stretching - certainly feels better at the moment.

Away for the next three days - will try and do a little more each morning.

Robin Hood Half

Sunday

So the day arrived, up early for porridge and then off to pick up Little Miss Happy and mark.

Threats of repeats of last year's traffic congestion failed to materialise, so we arrived at the start way to early - plenty of time for loos and a retail opportunity.

Although lots of forumites had arranged to meet at the baggage tent ( a HUGE marquee), so had everyone else, so if you did not know what someone looked like, you were not about to find out!

We did meet micknphil, Mava, Trinity (great to meet her and she did a great marathon time too), another forumite whose name I did not catch, hammerite and Space Cadet, and then Red Haired Girl and Sam.

I also managed to meet up with TP and her friend and also an ex-colleague of LMH. We were all planning a slow run so congregated at the back of the pack.

So the race, started off steadily, forgetting how much up there was in this early part of the race - not hilly eveyone told me, but to an overweight slow peep they felt like hills to me!

I tried to stick with my run a mile walk a minute strategy, but the hills left me with no alternative but to walk a little - AHR still well above BT in these early miles.

S out of town and into Woollaton Park - a pleasant change from city streets. Coming out of the park we should begin to feel the benefit of all that climbing with some nice downhill bits, but the first twinges of cramp begin to arrive. Just a rippling through my calf muscles and ignored by me.

At this point (mile 8-9) I catch up with TP who has been run walking and now walking, not quickly, with someone she has met. TP says her HR went through the roof and stabbing pains in her head have slowed her to a walk. I find I am walking faster than her and we soon separate.

However when some real down arrives and I want to jog away, the cramp really kicks in, I try stretching but no difference, as soon as I go from walk to jog I cannot move at all.

So I settle for a brisk walk - and as you can see from mile 9 my pace drops a bit and my HR a lot!

Occasional attemps to jog bring back the pain, so its essentially a walk for the last 4 miles :<(

But my brisk walk is enough to give me the psychological boost of passing people :>)

I try to jog for the cameras in the last mile, but end up hopping - but not knowing which leg to hop on!

LMH and mark were in the home straight to greet me and encourage me to the end (thanks guys) - but I just couldn't run.

Lots of cheers as I came down the home straight - but not for me - the 3 hour marathoners were coming in too!

after the race
Collected my medal and goody bag - ate the sorreen bar immediately - and off to meet up with LMH, mark, RHG and Sam.

Off to the pub for lunch and a good natter - RHG and Sam go off to Australia in 10 days - we'll miss them.

As an added bonus Muzzy turned up at the pub - having marhsalled MOB for the week he then did a stint marshalling the marathon!

2 hours later, walking back to the car the marathoners were still coming in

so the numbers

Mile	Pace	AHR	time
1	12:59	165	12:59
2	13:59	152	26:58
3	13:08	156	40:06
4	13:38	160	53:44
5	1312	159	1:06:56
6	14:08	150	1:21:04
7	14:34	152	1:35:38
8	13:08	157	1:48:46
9	15:13	140	2:03:59
10	13:35	146	2:17:34
11	14:46	140	2:32:20
12	15:23	133	2:47:43
13	15:07	134	3:02:50
13.1			3:06:25

stats are from garmin, final time is from chip time - forgot to switch it off at the end!!

Post mortem

So how to prevent cramp?

Several thoughts occur to me

the only other time I had it was from about mile 10 at Brass Monkey - there I used a gel for the first time and maybe not enough water

no problem with cramps at FLM - just ran out of steam then - drank plenty it was much hotter

I probably did not drink enough water yesterday or on Saturday - I really don't like the gels SiS Go - must try something different

I did not get enough sleep on Friday night or Saturday

and I had not put in the miles before hand

Windsor in 2 weeks

HELP

edit .....

is this the cause?

not sure how much credence to put on the garmin HRM - though I have been using it and sticking to 148 max in training - so maybe the cramps were the dreaded lactic acid??

tapering

Wednesday

decided I needed to do some level road stuff, upping the pace a bit without having to worry about the undulations

the only 'flat' bit round here is the football field at the rec

so off to the gym
warm up on the cross trainer
streeeeeeeeeeetch
on to the tready to do sort of yassos - warm up then 800 m at a pace that made me work hard
easy for a couple of minutes
then off again
did 3 of them

then cool down

and 5 k altogether

and then more stretching and ITB rolling

so it was good


I hadn't been to the gym for ages


and I know it wasn't base training

but I just had to get my legs to do something other than plod


Friday

now tapering - with a shed load of proof reading to do its not too difficult to not go and run


though I think I shall need a walk at lunch time to clear my head

Oh what a beautiful morning!

thanks for all your support yesterday

we all overslept this morning, so no time for a run really


however it is such a beautiful autumnal morning here - sunshine and a faint mist - that I had to go out for a mini plodette in the park

steep downhill warm up,
round the lake
and back up the hill

only a mile and a half

enough to work up a sweat, get the heart rate going and be nicely warmed up for a good stretch



so now I've stretched and am off for a shower


then trying to catch up with deadlines

ho hum

its all very dispiriting

I am no quicker, no fitter and no thinner than I was a year ago


so I entered Robin Hood hoping to do a better time than last year

but my training runs are no quicker than they were a year ago


I haven't run more than 8 miles since FLM


and the race is next Sunday!


I have this nasty feeling I am going to hate it

all the other forumites will be long gone from the pub by the time I finish ............................................

TP and I will start together but not sure whether we will stick together

she has not run further than last wweeks 8 miles EVER

and her shoes are not right, blisters last week and today's run was shorter than planned cos she was getting rubbing



BUT I had a good run with TP today - slow, but see above

distance	1.00	1.00	1.00	1.00	1.00	0.01	5.01
time	13:33	13:15	13:42	14:33	13:06	14:48	1:08:24
AHR	131	146	148	141	146	149	142

we did run a mile walk a minute and I stopped to stretch my calves in each of the minutes - so these times include that stretching time

TP did some good stretching with me afterwards - especially of my hamstrings and hip flexors

men in lycra

Tour of Britain passed the end of the road this morning

well it would be foolish not to go and watch all those men in lycra wouldn't it?


scorching hot midday sun and they looked pretty good :>))

Robin Hood Looms

Should have done a club run last night - but the thunder and lightning sent me to the gym, where there was a fantastic light show through the windows

followed by the most amazing sky as the sun set through the storm


oh sorry?

what did I do at the gym?



well, I did some cross trainer

and some treadmill


and LOTS of streeeeeeeeeeeeeeetching


and used the ITB roller


OUCH!!


and got mileage up to just more than last month

still pretty pathetic though


but slowly slowly catchee monkee

back to normal!

just discovered that I can resize the pics in edit - doh

so normal service is resumed


no plodding today


work deadlines loom and kept me awake last night so better to get the work done, sleep well and run another day

just a short plod

a short plod this morning- back ached again especially on the hills - the after effects of an afternoon in the garden yesterday I think

trouble is the garden needs loads of TLC at the moment - I have never really got on top of it this year, as the spring was spent training for FLM

had planned W5:R50:W5 but back ache made me turn back after 20 minutes

however prior to that I was not going too badly - if I can keep my pace under 13 mm when it is not to hilly I shall be happy at the moment

session	OUT W5	OUT R15:55	BACK R23:46	Run
distance	0.37	1.23	1.6	3.2
pace	13.5	12:56	14:50	13:56
AHR				136

HRM was playing up so no sensible numbers on the out and back

new running partner

I think I have found a local running partner at last :>)

RP is a new member of staff at the gym and has not done more than 10k - but is entered for Robin Hood half!!

so we went out today for a 2 hour plod - by her 10k pace she is quicker than me, but does not have the endurance

so for the first 5 miles she was tootling along chatting away and I was keeping up


but after 5 miles she began to find it harder - and as we were doing run a mile walk a minute (or two) she was asking 'surely the mile is up'

so we could be quite good for each other - she'll pull me a long - and I'll help her get out the door and help her endurance

we will probably only meet once a week for a long run, but that means I can do my long run off road along cycle tracks - which is much better :>)


so a positive outcome


here's the data (if blogger is behaving)

distance	1.00	1.00	1.00	1.00	1.00	1.00	1.00	0.96	7.96>
pace	13:40	14:11	14:06	14:11	15:06	13:37	15:30	14:33	14:26
AHR	133	144	141	140	140	1465	139	143	141

so, it was slow, but included a few pauses to stretch during our "walk a minute" minute

rubbish plod!

back from what was supposed to be a gentle 4 miler

but instead of getting up at 5 to do it I left it until 10

which meant my main road route was full of smelly traffic


so off roqad into the park

but its uneven and UP

and my back began to ache

now sore legs I can deal, with but back - aaagh

and I am supposed to be doing a long one tomorrow


so I decided to cut it short


and it was mostly uphill back and I could NOT run

so it was a pathetic 2.2 miles in 34:17 - pace slower in the 'run' than the warm up walk!!

but I have come back and stretched - something I have failed to do on the last couple of plods

so fingers crossed for a flat long run tomorrow


stilll 2.2 mile is 2.2 miles in the bank (as Ruth might say)

come on beanz, get on with it

ran Monday, planned to run tonight at the club, but it was a 10 k handicap and I have never run 10k, but knew I would be sooo much slower than everyone else, so chickened out


and went along to time keep

which was really good cos I got to meet people and learn a few names instead of arriving back after everyone else had gone to the pub! (not really, most peeps waited for last man back, who would probably have plodded with me if I'd dared do it)

anyway it means I've had a good time at the club, but not done my run - was in York all day, and could not get out of bed early enough to run this morning

so I think I am going to be brave and go for two days on the trot - a slow 4 miles tomorrow


and then a long run on Friday - 2 hours along the river path with a fellow plodder


I have just cheered myself up by looking at what I was doing this time last year in preparation for Robin Hood

and it does not look too bad - my non-long uns were mostly 3 miles ish rather than the 4 + miles I am doing now :>))

so maybe I will survive in 17 days?

and Windsor a fortnight later?

running in the rain

After a week of glorious weather in Cornwall its back to dampness and rain

drizzle on the way out turned to a downpour on the way back

my normal out and back route - I've split the run into the two halves to show the "upness" of the return route

parts of the flat and downhill bits felt really good


must conquer the uphill bits!

session	W5	R24:20	R25:40	R5	Run
distance	0.31	1.90	1.82	0.27	4.29
pace	16:04	12:48	14:05	18:44	13:58
AHR	110	145	148	145	142

new start on sensible eating today - must get some of this weight off - would make hills sooo much easier I am sure!

Home!

OK so home

fatter

less fit

but rested


so back to work tomorrow


back to plodding tomorrow


and back to sensible eating tomorrow



and putting pics into the holiday blog has messed up the width


hey ho


I'll take them out in a few days, but they took ages to do, cos I can't get the easy blogger way to work :<(

Summer holiday 2

And the Sun continues to shine......

Thursday : Rain forecast from the NW later in the day, so off to the other coast to the Lost Gardens of Heligan. I've been twice before but it is still a great visit - the jungle is past its best in August but the herbaceous beds and the vegetable beds were fantastic

and lots of walking too!
And it just started raining as we walked back to the car!

Friday :
Awoke to a bright morning and felt like a run so I did. Just a couple of miles round the edge of the golf course - it was windy and hilly but at least I was out there.
Morning in St Ives, shopping and mooching
Afternoon on the beach whilst the teenbeanzes build a mega sandcastle with sea defences - we then wait until it is overwhelmed by the incoming sea.


Saturday :
Early swim before breakfast.
A short (3.75 m) walk along the SW Coastal Path - fantastic views across Carbis Bay.

Back on the train, with more views.
A lazy afternoon of board games.

Home tomorrow !

Summer holiday

Strange being away

Out of touch with friends

And also out of touch with work - a really good break!

Loads of sunshine
Swimming in the pool every day
Lots of rest

Mozzy after effects almost gone - but not run yet.

It is very hilly here - steep walk down to the beach and the coastal path into St. Ives. Good 15 minutes of CV coming back up!

So far:
Monday

St Ives - Tate and Hepworth museums,

and lots of walking

back to the hotel for a swim with the teenbeanzes

Tuesday

early morning swim and morning on the beach

afternoon of reading, crosswords and Sudokus

Wednesday

Geevor Tin Mine, Levant Beam Engine and Land's End.

Sublime to the ridiculous!

Rain forecast for tomorrow so maybe into St Ives? Should try and run.

More later in the week.

off on holidays ......

first thing tomorrow!


to Cornwall


there will be sun ( we hope), sea and sand

woodland walks - or even plods




and plenty of relaxation ......................

attacked by killer mozzy

so the barbecue was fun but ......

standing around on a summer's evening always carries a risk

I seem to have encountered a particularly viscious mozzy

who has crawled over my legs taking out chunks

one (at least) has become infected so now I have a leg like a balloon

and antibiotics

and can't contemplate going out with the friendly club tonight

I've cried off more than I have been :<(

achey legs

managed a short session at the gym yesterday

followed by lunch with LMH

then a break before being back on taxi service

a scout barbecue in the evening which meant standing around for 2½ hours - including some fun silly games which required jiggging from one leg to the other - difficult when they really ache



did not stop me going for a plod this morning though :>)

session	W5	R50	R5	Run
distance	0.352	3.84	0.27	4.42
pace	15:43	13:01	18:39	13:33
AHR	118	145	143	137

this was back on my old undulating route - with a net run downwards on the outward undulations - giving a pace of
12:45 mm for the outward 25 minutes
13:17 mm for the return 25 minutes

best overall pace on this run since FLM!

I think I am beginning to recover - maybe even get quicker one day!!!

a tiring day ...

It started well with an early morning run - I decided to abandon my FLM up the road and back route - it's too mindblowingly boring - the same undulations every time aaaagh.


so turn the other direction and down to the river - through the park and back along the other side



of course DOWN to the river means it is seriously UP coming back


but the route is 4 miles with the potential for a flattish 2 mile loop in the park

so I shall be back for that later in the week


as for today it went like this :

session	W5	R50	W5	Run
distance	0.34	3.63	0.31	4.28
pace	14:49	13:45	16:15	14:01
AHR	116	142	135	143

back home, stretch and shower then its off to Alton Towers with the two teenbeanzes and a couple of Swedish scouts who are staying for a few days

I had not been before and did not know what to expect

fond thoughts of wandering through the picturesque gardens and sipping cups of tea whilst the lads tried out the rides were dashed

as they did not know what to expect either, I spent a lot of time waiting for them to go on rides and then walking across the site to the next ride

all very tiring

back home, cook a meal and then off for a walk in the park - down to the river along this morning's route, but just a couple of miles this time


legs are beginning to request some respite!

time for upper body at the gym tomorrow I think

Robin Hood - 5 weeks to go!

Getting worried about Robin Hood, I looked at how much running I was doing last summer at this time to compare with this year.

[Always resort to data when worried!]

	2004 weekly mileage	2005 weekly mileage
HM-14	0.33	2.39
HM-13	14.4	0.00
HM-12	11.4	5.7
HM-11	10.0	5.3
HM-10	5.6	9.7
HM-9	0.0	11.8
HM-8	1.9	13.3
HM-7	7.5	10.0
HM-6	10.6	0.0
HM-5 this week	5.0	14
HM-4	5.0	16
HM-3	21.0	15 holiday
HM-2	13.5	20
HM-1	18.4	21
Robin Hood	19.5	25

as last time July was a difficult time to get the miles in

if I can stick to the schedule between now and the race (life is less frenetic, so I should be able to) I might even reach it in better shape than last time :>)

So this week:

Sunday	rest
Monday	W5:R80:W5
Tuesday	rest
Wednesday	swim
Thursday	W5:R50:W5
Friday	rest Derby Social
Saturday	W5:R60:W5
Sunday	rest - visitors

Longer and very slow ....

Robin Hood is getting perilously close and although I have not run all week I really need ot build up my long runs.

So adding 10 minutes to last weeks long run was the least I could do. Although I have not run since last Sunday I really needed to get a long run in.

So I went out this morning.

First plan was ot start with a lap of the park with teenbeanz, but he was in a CBA mood, so I was on my own.

On autopilot I set off up the main road - which is OK at 5 am, but not so pleasant at 9.00 am on a Monday morning.

The prospect of 90 minutes of traffic fumes was not good, so I decided to turn off and run a road I hav eonly ever driven before. Although there are not footpaths all along, it is not too narrow, not too much traffic. However I had failed to realise what a steep hill it included! So there was rather a lot of walking - and still my HR was above 70% on those bits.

I am supposed to finish with 5 minutes walk to cool down, but as part of the last bit of the route was downhill I could not resist running it!

session	W5	R80	R5	Run
distance	0.35	5.62	0.36	6.32
pace	14:19	14:14	13:58	14:14
AHR	118	145	143	143

Good fun, but not exactly base training!

Better week

A better week this week - some good people here :-)

However less good news on the running front.

Last week I ran on Tuesday and it was good. But I don't think I really recovered - walking 2+ miles on concrete footpaths each day is not conducive to recovery. So on Sunday my long run took a lot out of me and I'm back to sore legs. And this week more walking on concrete - so no running :-(

Maybe I'll run on Sunday :-)

A lovely evening tonight - went out to a country pub with my 'line manager' a great chance for chat about families and gossip!

Sunday running

If it is Sunday it must be the long slow plod up the undulating road - really must get off road with Pix for this

and it rained!




but not enough to water the garden




anyway the run:

session	W5	R70	W5	Run
distance	0.33	5.23	0.28	5.83
pace	15:11	13:23	17:51	13:47
AHR	107	143	140	139

back to Cambridge tomorrow for another stint of meetings - at least a couple of friends will be here for some of the week



later .........
well it has now rained for 7 hours so the garden is getting a good soaking

and the plan for next week:

Sunday	W5:R70:W5	done and dusted
Monday	walking
Tuesday	W5:R50:W5	the kingfisher run
Wednesday	walking + stairs !
Thursday	W5:R50:W5	the kingfisher run
Friday	walking + stairs !
Saturday	W5:R50:W5	the kingfisher run
Sunday	rest day	long meeting and driving home
Monday	W5:R80:W5	last weeks LSR

Thanks

thanks for the hugs, friends, I have needed them

No running since Tuesday :-(

too much work and too knackered

however things are looking up - shorter meeting today and then meeting up with Red Haired Girl and maybe the other pilates people Stickless has gathered together, after their run.

Then home for about 36 hours - during which I WILL fit in a run.

Back here on Monday but less pressured and one or two GOOD folk will be coming too.

Later that day ....

A real treat - Stickless had invited forumites to join her on a Pilates for running workshop - and I would have done if not working.

However it meant I got a chance to meet up with Stickless for the first time, and also met Tigger's friend Roo - who I had met at the National Cross Country Champs last winter, and long time forum friend Red Haired Girl and also - a big surprise Aggie was there too. Aggie is a Derby social friend so that was great!

We had a bread and cheese lunch in Stickless's garden and a good old natter. And Stickless confirmed that it was perfectly possible that I saw a deer on my run on Tuesday - I was running along the stream where she sees kingfishers - will have to go again.

Worn out!

it was a long meeting today, including some 'robust' exchanges

fortunately I did not have to go and eat dinner with these people as I was feeling bruised by the debate

Instead I went out for a meal and then to the theatre with a couple of elder statesmen - I must have looked in need of some comfort!

we saw Rosencrantz & Guildenstern are Dead -it was excellent

The evening was rather spoiled by a meeting with a colleague [the 'old friend' I was missing earlier in the week :-( ]; he had been in the pub too long, was probably fed up because I went to the theatre, rather than out drinking with him. He was unpleasant to both me and my colleagues and left me feeling very down. It has happened before when he's had too much to drink and he probably will pretend it hasn't happened tomorrow.

And I am feeling guilty about being away from home because studentbeanz is feeling low

aaagh

Tuesday

so the first Cambridge run of this visit

I looked at the map to find a suitable route for W5:R50:W5.

Up at 5.00 and off I went. It was lovely - cool but not cold, with the Sun coming up above the houses.
After about a mile of concrete pavement I turned off road and onto a path alongside a shallow stream. Some way along the path I saw a deer! At least I think it was. When I reached the point where I saw it ok course it had long gone onto the allotments (?)

I couldn't quite believe what I was seeing - I shall have to ask Stickless at the weekend.

Anyway numbers:

W5:R50:W4
Distance 0.30 : 3.6 : 0.24
AHR 108 : 141 : 121
Pace 16:39 : 13:53 : 17:12

slow but hey I was out there!

Summer smells

Early this morning I walked past an extensive lavender bed, then later there's a huge lime tree.
The smells from these were so intense today - even more so this evening after a shower of rain.
I realised then that something was missing

Balmy evening in Cambridge, sweet smells of summer - and .....

old friends !

I had not realised how closely I associate the smell of lime trees with this time and place until now.

I have been coming to Cambridge at this time of year for nearly 20 years now. For most of that time working with the same people. But now I have new responsibilities and so the usual crew are not here yet.

I miss them.

Sunny Sunday

Time to up the distance again!

Now I am up to running for an hour 3 times a week, I need to increase the distance of one of the runs. So the weekend run will increase by 10 minutes each week, getting me up to 2 hours by Robin Hood - should be just about enough.

Woke up earlier than I planned this morning but it was so sunny, I decided to get out and run before it heated up more.

So off I went.

session	W5	R60	W5	Run
distance	0.32	4.46	0.26	5.04
pace	15:29	13:27	19:16	13:53
AHR	108	141	140	139

So it was definitely slow - if not that long.

But it felt comfortable - so that must be a GOOD THING.


I am off to Cambridge for a week later today - so limited internet access, but will pick up emails.

Will try to email my blog - but will not be reading yours :<( Trouble is emailing seems to lose the table. Anyone solved that one yet??

So next week :

Sunday	W5:R60:W5
Monday	walking + stairs !
Tuesday	W5:R50:W5
Wednesday	walking+ stairs !
Thursday	W5:R50:W5
Friday	walking+ stairs !
Saturday	Rest Day
Sunday	W5:R70:W5

Have a good week all.

Friday

Another beautiful morning for a run.
Just the right temperature when I set out - not chilly but not warm.
Warming up nicely as I got back - going to be another hot one I guess.

Last night I collected studentbeanz from the airport 20 miles away and there was torrential rain - but not a drop fell here. The garden really needs it.

Anyway here are the numbers.

session	W5	R50	W5	Run
distance	0.34	3.85	0.26	4.45
pace	14:44	12:59	19:00	13:29
AHR	111	143	139	140

Carpe Diem

Training schedule fell over yesterday.

Instead of going to the gym and doing core stuff I met up with friends (tsk tsk)


A much the better idea in fact, as you have to seize the chance for these things.

An opportunity to fantasise about races to be run and impossible times for completion. And to remind myself NOT to race in the summer when it is hot.


I shall however go and run with the club this evening - and hope there are some people happy to go nice and slowly - otherwise friendly fast peeps will feel obliged to keep me company

report back later

Club Run

So went to the super friendly club tonight. A kind lady agreed to run with me - saying she was very happy to run slowly

No proper warm up (well it was a jogging warm up for everyone else - but rather quick for me) and straight into a 12:42 mile! It was very warm and I struggled. Had to have a few walking breaks, but my partner was good at jogging at my walking pace!!

Everyone met up for a drink afterwards - and Tigerrunner spent his time trying to persuade people to join him in making a team for Tough Guy! I promised to ......... bring the camera!!


so this is what it looked like, AHR says it all really - about 10 bpm quicker than I am used to - and it slowed me down overall because I had to walk :<(.

distance	1.00	1.00	1.00	0.76	3.76
pace	12:42	13:53	14:25	13:56	13:43
AHR	151	149	149	150	150

But I enjoyed it and will be back in three weeks after a couple of weeks training on the flatlands of Cambridge.

A country mouse goes to London

A country mouse goes to London

Down to London today and on the train I read Matthew Parris in the Times. He asked "Has rural Britain responded differently to the London bombings than urban Britain? Is the country another country?"

I think he has a point that if you can identify with the people involved it becomes much more real. I knew people working in London that day and therefore could connect with it more than other people who felt yes, it was shocking but not so relevant to them. Others have made the point that bombings like this happen every day in Baghdad and we become immune to it.

So arriving at St Pancras and immediately the aftermath is apparent. A4 posters of missing people with poignant appeals for information there were not many of them but they were all pictures of young people, smiling and happy.

Then walking along the Euston Road with many others who would have travelled on the Circle Line trains, we passed St Pancras Church with its piles of flowers and beyond the screens shielding our view of the bus in Tavistock Square. People seemed hypersensitive to the sound of sirens a common enough sound on the Euston Road, but today they had more significance.

And after a busy meeting where the matters of Thursday were not discussed, except in terms of people�s travel arrangements, it was back along Marylebone Road and Euston Road. Now as I passed the screenings at Tavistock Square the place was humming loads of cameramen with very long lenses - pointing at the screens but waiting for something to happen. And of course as soon as there are cameras people stop to gawp and see what the cameras are looking at no doubt there were also people there to pay their respects, but it was not a peaceful place to do that better to be inside the church for peace and calm.

And then back on the train and home safely to the normality of small town Britain.

Scorching Sunday

It is already warm at 8.30!

Managed to do my Sunday run on a Sunday for the first time in a while :>)

It really is going to be hot out there today

Farthest I have run since FLM - so feeling pleased

But back on my boring out and back route along the main road - must find an alternative

session	W5	R50	W5	Run
distance	0.31	3.78	0.25	4.34
pace	16:05	13:14	19:48	13:49
AHR	114	141	139	139

Sunny Saturday

A beautiful day today - a bit warm for running but it was a rest day :>)

Still coming to terms with what went on this week - but reflecting on the many ways in which people's goodness has shone through makes it feel less dark.

It was a great run at Tara Kinder last night - a few forumites met up, including Space Cadet whom we had not met before, so that was good - the Derby forum grows! 380 ran, winning time 32:38.

Marshalling was good fun, because of the looping nature of the course we saw everyone 4 times!

OK plans for the coming week.

Teenbeanzes are off on a school jaunt for the week, so we shoudl have a bit more time to ourselves, but I still seem to have agreed to do too much!

So the trainng plan has now reached 1 hour on my feet almost every other day.

I shall begin to increase the long run by 10 minutes a week, which will get me to 10 miles before RobinHood.

Sunday	W5:R50:W5
Monday	London - lots of walking
Tuesday	Gym - core
Wednesday	Club Run 60
Thursday	Gym - Core strength
Friday	W5:R50:W5
Saturday	Rest Day
Sunday	W5:R60:W5

Friday

sobering news yesterday after the excitement of Wednesday

the bombs in London came as a bolt from the blue - inevitable but unexpected, I guess

and on a more personal level a friend who has overcome much in the past few years, yesterday suffered a sad loss

on to today and it seems trivial to worry about running and times, but as well as the social reasons for running, I also run to try to become healthier and last longer for my family

so I managed to get up and out for 5.00 and it was a lovely morning

session	W5	R40	W5	Run
distance	0.33	3.14	0.29	3.77
pace	15:16	12:43	16:58	13:16
AHR	109	142	134	138

first time under 13:00 mm on this run since FLM - it may not seem much to you lot - but good news for me!

wobbly Wednesday

tottering day yesterday

nonrunningteenbeanz phoned to say runingteenbeanz 'was not very well' in fact was laying on the pavement in the middle of town!!

to cut a long story short RTB had fainted when crossing the road and banged his head

so a morning spent in A&E and then an afternooon in the children's ward for observations

they don't know why he fainted - CT scan all clear

so conclude it must be a virus

seems ok today and gone to school (I did take them in the car as a special concession)

I think I am the one left most drained by it all

so no club plod last night and can't get my act together this morning either

Tuesday

an early swim and then a session with the phyzz

she did some good digging in my ITB - ouch

and we talked about stretching and exercises

and said she doesn't need to see me again

provided I do the exercises

do the icing (no not ice baths - but she has mentioned that previously!!)

so I must stick at it


and not push on with the running too much too soon .....

damp Monday in Manchester

no surprises there then!

called in on a mate on the way to Manchester - the mugs of tea and a natter made up for the rest of the evening in my drab hall of residence room

up early to do the run I should have done on Sunday

I was staying not far from my old school, so the plod brought back memories of school days and walking to the school field for hockey on cold winter days - passed the field but the gate was locked, so I had to settle for the pavement

but it was flat - as can be seen from the marginally better numbers compared to the last run at home

session	W5	R40	W5	Run
distance	0.31	3.07	0.28	3.66
pace	13:37	13:02	17:22	13:37
AHR	104	141	126	136

Now home again - and no more gadding overnight for a couple of weeks - hooray!!
I do like going away from time to time - and much better when I can make it include a meet up with friends but just at the moment it is good to be at home with the family

AND seeing forumite friends on home territory at the weekend so even better :>))

MAKE POVERTY HISTORY

I am in Edinburgh in spirit


Off to Manchester this evening for meeting tomorrow

spent too much time last night watching Live8 - the "old" ones were the best !

so did not get all done that I had intended yesterday

so no run this morning :<(

however this is the plan for the week

Sunday	No time to run
Monday	Manchester W5:R40:W5
Tuesday	Swim and Phyzz
Wednesday	Club Run 60
Thursday	Gym - Core strength
Friday	W5:R40:W5 and Forumites run Tara Kinder
Saturday	Rest Day

see I can do tables now!! :>))

Friday Fun

back home last night

and lots happening today

so out for a plod at 5.00 beanz grins smugly :-)

now have to catch up with emails and get on with marking exam papers.

then off to meet running friends this evening - beanz grins happily :>)))

session	W5	R40	W5	Run
distance	0.30	3.02	0.25	3.57
pace	16:37	13:13	20:09	13:59
AHR	104	143	134	138

reflections

June was the lowest mileage since records began :<( but this week will be the highest mileage since FLM - with no silliness either :>)

Warm Wednesday

very muggy at 6 this morning in spite of thunderstorms last night

Back from a good plod 3.1 miles W5:R35:W1.5 for the first time in Cambridge I decided to explore some of the many cycle paths criss crossing the meadows behind the hotel - why have I not done it before?
actually I suppose the reason is that most of my Cambridge running this year has been dark winter mornings.

Now a question for all you medical peeps.What is the physiological explanation for the toxic twenty - it really does take 20 minutes for me to stop thinking 'I don't wa t to do this' and will the twenty qet less if I get fitter?

Another hotel :<(

So another hotel last night - no pool or gym - but rescued by two good friends.

First a very old friend turned up and took me out for a drink at a pretty pub in the New Forest it was a lovely even for a drive, lots of ponies and foals

aaah.

Then a phone conversation with another good friend that cheered me up no end.

friends, eh, where would we be without them?

No run this morning - sticking with every other day - but I did do some core strength stuff :)

I'll try out my new red top tomorrow morning VERY early - don't usually run in bright colours.

Later the same day ......

Thanks must go to Pix's employers, who clearly do not keep her fully occupied. Pix was able to find time to read blogs in the morning and text me with the location of the nearest Sweatshop where I was able to buy some new kit!
I am now the proud owner of a nike top and shorts. Bright red top (as seen at the Expo, Ruth) in the sale! :>)

So no excuses not to run again on Wednesday.

Now in Southampton, with a presentation to do tomorrow - then on to Cambridge for a couple of days - at least it will be flat there.

Forgot my kit!

But that hasn't stopped me....

Yes as I arrived in Reading I realised that although I had packed my socks and shoes I hadn't packed top or shorts :(

So I have run in t shirt and trousers - a bit sweaty but at least I ran.

Started off running round a field first lap 7 minutes, didn't want to do that 5 times - I don't know how people train on a track round and round and round .....:.
So off round a bigger loop - still only 12 minutes so off to explore the campus. And I found a path which ended up by a lake. A lovely trail - and finished my 35 minutes on this trail. Time to walk back to my room. But I have no idea where I am!
I find a campus map but it takes me some time to orient myself - I thought I was quite good at map reading but a couple of incidents recently have made me doubt it!

sunny Sunday?

So Here I am up early in a Sunday morning, the sun is shining and I am not off out for a plod :<(.


Off working away later today - until Thursday, so loads of loose ends to tie up before I go.


Should be able to plod tomorrow - will be staying on a University campus.


On the bright side

student beanz is home (and can cook for the menbeanz while I am away),

we all had a great time at the theatre last night Romeo and Juliet - excellent production VERY dishy Rome and he did the anguish really well (we were in row D!)

and we are going out for a posh Sunday lunch - lots of to celebrate :delayed Pa's Day, delayed burfday, welcome home student beanz, well done student beanz on a 2:1 this year :>)))

trying to get into this colour coding by mood - not sure about it though!

it's Friday!

a great evening with Pix last night - thanks Pix
more chat than rolling around on the ball, but I am sitting on it as I write :>)

and up this morning for a run - anyone else make it out early??

usual route, but a bit further today

what: W5:R35:W5 3.09 miles
pace: 15.4 : 13.5 : 21.2 mm
AHR: 105 : 140 : 138 (it's steep uphill in the final W5!)

staying on track

Gym this morning

a good session

what: Xtrainer 10 minutes: stretch: rower 1 km: lunges: core strength: lunges: rower 1 km: more core strength: stretch
result: 60 minutes work AHR 112

I do like this exercise stuff :>))

another fine day

thanks for all the birthday greetings - I'm detemined to stay 30 for a long while yet!

I am sure its the running and friendships thorugh running ( especially you peeps here) that have knocked 20+ years off my age!

original plan was to go to the club run tonight - though I was not sure if that was wise

fate stepped in the way and I have to go to a short notice meeting with a teenbeanz tonight

so it was an easy plod at 5.30 instead should have got up a bit earlier - did not have time to go quite as long as I would have liked

but tis done

garmin was not charged up, so just had to plod by watch-time and feel - Ruth would approve

it was a good morning for that - sun shining not much traffic, birds singing ......



anyway:

what: W5: R25: W3 (and then I was back home)
distance: about 2.2 miles
HR: no idea but I did not walk and it felt good!

it's my burfday :>)

however when you get to my age (30 again) it just another day really

so been for a swim and phyzz - and she's dug around finding lots of knotty points and given me lots of exercises to do

alll in all feeling pretty good







and a brilliant birthday present that will NOT help shift the pounds

an icecream maker - all singing and dancing makes in 40 minutes with no prefreezing!!

so been shopping and bought lots of yeo valley yoghurts and cream and greek yoghurt and ......

recipe suggestions welcome


can't wait for the currants and strawberries and raspberries in the garden to ripen too

Oh what a beautiful morning!

I can feel a song coming on here!

Well I have just had a very slow, very good plod.

Up early to beat the heat, I went out on my usual boring route, but with very little traffic, lots of birds singing and a freshness in the air it was a pleasure to run this morning.

Back through the park there were rabbits and squirrels, fluffy Canada goslings, more birds and the wonderful smells of summer. Not forgetting the tiny frog I just managed to avoid treading on!

And how did it feel in the legs? Thanks to Pix's advice to stretch the calf as soon as it began to tighten, that was fine; my knee was fine too - I ocudl feel it, but no pain :>))

So:

what: W5:R30:W5 - timing the turnaround so that the W5 coincided with the steep uphill drag at the end
distance: 2.74 miles (ok you could have walked it quicker but I'm back on track)
AHR: 135 overall; 141 on run phase

and tomorrow?

no, I am not going out again, much as I would love to

stick to the plan and swim and phyzz

phew what a scorcher!

For family logistic reasons I went to the gym today, rather than a run.

This was a good decision given the temperature outside!

It was very muggy this morning but is now just simply HOT!

So to the gym for some core strength, CV and stretching

What: 10 minutes XC > stretch > 1 km rower > core strength stuff > 1 km rower > 10 minutes tready > stretch
Time: just an hour
AHR over whole session : 118 56%


left leg felt fine - so no excuse not to run now

strangely I drove mrbeanz's car later this morning and could feel twinges in my hammy - somehting to do with relative position of seat and clutch. I don't get this in my car. Maybe have to stick to my big noisy MPV

this is the plan for the week

Sunday : W5:R30:W5
Monday : swim + phyzz
Tuesday : rest day - in York
Wednesday : club run - 50 minutes???? not sure about this - would dearly love to do it but is it a bit soon to do that after 2 weeks off running?
Thursday : gym - strength + CV rower
Friday : W5:R35:W5
Saturday : rest day
Sunday : W5:R35:W5

Working away

In another anonymous hotel - which is supposed to have a pool and gym but they are in fact across the street, and uninspiring.
So here I am in my hotel room and trying to blog by email. I can post by email but not keep up with all your blogs:<(
But I am not as lonely as I mlght be because I have just spent a few hours with a good friend putting the world right and making each other smile.
Home tomorrow:>)
and I WILL run on Saturday

but not too far!

plodding very slowly

Ok so I went out - it was a bright sunny morning- in fact HOT in the Sun.

planned to do 30 minutes walk 5:plod 25


walked 5 ok,

but starting plodding the side of my knee began to ache, kept going, other calf seizes up, its a struggle now - and it's a horrid route - must get a new route this is too hilly, too predictable and too main roady

so I decide to come back through the park, which is really nice but very undulating with a serious climb home at the end

so this is a bit of plod, some limping walking up hill, bit of plod

and all very slow and miserable

but by the time I got home my sore knee had warmed up and my calf was no longer solid and I could maybe have kept going longer!

I MUST find a flat course to plod along - this is just too demoralising at the moment.

Tomorrow
I go to Bristol until Friday - staying in hotel with gym and pool
So I WILL find time to use the tready and swim :>)

getting back

a good session with the Phyzz this morning

basically I am very stiff in my left hip and knee

so she did lots of manipulation and digging in of elbows and I have to say it does feel better

Now have to get back to running gradually


and do my streeeeeeeeeeeeeeeeetches twice a day


today: phyzz and stretching
tomorrow: 30 minute plod plus stretching

on the mend

definitely feeling MUCH better :>))

aches seem to have gone during the day - and not even stiff when I stand up from my desk:>))

slight regrret I did not go to the friendly running club tonight - lovely evening too

giving blood tomorrow so will not feel like running after that

then being sent to Coventry for 3 days

however I am not rushing this - I have an appointment with the phyzz on Monday so will hold off the running til then

back and still no running

well I walked there and back on Thursday - but leg ached badly

did not sleep well cos of aching leg

so drove on Friday and today

leg getting better

but must rest still

and make an appoinment with phyzz



I WANT TO RUN

Resting ...

Knee felt dreaful when I went to bed - thought I'd never get comforatbale, whole leg ached.

had a couple of neurofen+ and eventually slept for 5 hours then a couple more

better this morning - but no running or gymming today :<(

off to Cambridge tomorrow until Saturday

some walking there - hotel is 20 minutes from office, so need knee to be able to cope with that

could do with some new 'walking sandals' - any suggestions?

running too often

I have come to the conclusion that I cannot run every day :<(

Every time I up the frequency I get an injury

I felt fine this morning, less stiff than for a while

but 25 minutes into my run my knee just yelled out at me to stop,

unfortunately the last 5 minutes of running home was steep uphill - so I limped rather slowly

I am currently sitting with the third icing of the day.

So - I am going to aim for every other day - with gym sessions in between for strength and CV.

But a rest day tomorrow unless there is a miracle improvement overnight.

Trouble is that sitting and resting it just makes it seize up.

what :

what: W5 R25 :L5
where: 2.4 miles of road and park
pace: 14:38 mm
AHR: 136

Sunny Sunday

Up early for a run this morning

if I don't go out first thing it is so easy to not make it out the door - everything else seems to crowd in

so off I went whilst everyone else dozed - at last I feel like I am back into it - out 5 time this week plus a gym session.

then lots of gardening this afternoon

so a good day :>)


what: W5 R30
where: 2.5 miles along the main road
pace: 14:10 mm
AHR: 135

mad dogs and forumites ....

I had this good idea that peeople who'd been to the forumite wedding would meet for a run the next day.

Make it an 11.30 meet, giving peeps time to recover from the excesses of the night before, eat and digest breakfast and recover from last night's dehydration.


But that meant we were running at midday on the hottest day in May since ....


So we (Hammerite, Red Haired Girl and Runnybunny and I) met up and went for a plod, after a gentle walk by the river eventually we got going and RB and hammer zoomed off ino the distance whilst RHG and I plodded along at BT HR and chatted.

the fast peeps passed usand went on to do a second loop whilst we relaxed in the shade, did a few stretches and waited their return

Then a meet with the happy couple for lunch and fond farewells - hope they get to Heathrow in time!

what: 2.19 miles with good friends
where: along the river
pace: 15:41
AHR: 123

Thursday

gym session this morning bright and early

core strength for an hour

and I can now feel it

must get a gym ball


little miss happy and mark*w marry today - so its off to the party tomnight

and post reception forumite run in the morning, followed by lunch with the bride and groom!

getting behind with work

must get on with it NOW

great run!!

I've been for a great run tonight!

forumite tigerrunner invited me to go to their club run and assured me there would be people to run with

and there were!

two very nice ladies plodded at my pace and assured me that it was ok, they were enjoying themselves

we went across the fields and I ran for 50 minutes! way the longest since FLM!!

another group passed us and swept up one of the ladies near the end; but when they got back to the start one of the chaps came back to plod in with the two of us!

what: 3.9 miles
where: across the fields
pace: 13:04 mm
AHR: 151 (oops!)

out again!

made it out again this morning - a miserable drizzly morning but I didn't care!!

added 5 minutes to the run - longest run since FLM.

what: W5:R25 base building
where: 2.2 miles up the road and back
pace: 13:18 mm (during run)
AHR: 140 (during run)


went to the club with teenbeanz this evening, but did not run - had no inclination to run there on my own


I am going to try tigerrunner's club night tomorrow night - he assures me there are peeps slow enough, we will see......

back to it

a pertinent query on yesterday's blog, asking me when I am going to get back to running

so this morning a i got up super early to fit in a plod before catching the train to London

and I have to say thank you Ruth!

it was great - as you will see below I did not do much but a good routine to get in to over the next two weeks

teenbeanz are not at school, so I can get up at my own pace in the morning, without worrying about being back to cajole them into action


so the plan is to run most days and increase the run bit by 5 minutes each week

what: W5:R20 base building
where: up the road
pace: 13:04 mm (during run)
AHR: 141 (during run)

testing!

testing to see whether I really can email into my blog when I am away

and yes, I can!

Sunday

Have not run today but lots of walking and lots of good things for beanz chaps!

Derby 10k this morning

tigerrunner advised not doingthis after FLM - and he was right, I could not have done it

instead had a great time marshalling - and saw a lot more peeps I know than I would have seen if I had been struggling along at the back

judging on the finishing time I think I might have been last!

however mrbeanz did it in 44:22 - he was very pleased - been trying to get under 45 for a bit

and runningteenbeanz did it in 45:28 - which was a lot better than he had expected for his first 10K - he is only 15, so did brilliantly!


meanwhile bowman teenbeanz was at archery - where he won a gold medal!!

so a good day was had by all

feeling blobby

struggling to fit running in at the moment and then struggling to run when I do :<((

was in London yesterday, came home and had to have an attack on the garden

next door have got new fence coming and we have lots of stuff growing up and through the fence - needed to make sure our side was sorted, other wise there would be indiscriminate hacking from the fencers

back to London today and then on to Southampton until late Saturday MUST take swimming togs and running kit

Tuesday

beautiful morning for running - but I had to stay in for a signed-for delivery - which did not come until 6.15 this evening - by which time I had gone out :<(


ah well


got some work done


so went ot the gym this evening

warm up on the cross trainer

25 minutes on the tready


and lots of stretches

I feel better for that, though leg still tender

a great day out

Eyam half marathon today

no I was not doing it

but it is not too far away and XB from the forums was doing it so Daffy and I volunteered to be a WAISters support team


met up with everyone before the race - Mrs XB and the two XBettes were there too

we saw XB off on his way and then the rest of the XBs went off to do the Fun Run (Daffy and I decided to save ourselves for later)

when the XBs came back from the Fun Run - much more quickly than we expected (well done girls) - we went off for a plod of our own

It is VERY hilly round there but we managed a couple of miles with small amounts of plodding when not staggering up the hills - down hills were not much better as it was steep and we were off road, so as not to be confused with the proper runners!

Back to the village and a wait for XB, who came in in a very creditable 2:11.


A great race - well organised and wonderful scenery

next year Daffy and I may even do the race - eek - did we really say that??

ups and downs

Thursday

went to the gym, warmed up on the cross trainer, did a few weights, felt dreadful
came home - had an awful headache
probably dehydrated - had not eaten or drunk much since Wednesday lunchtime
went to lie down and slept for 4 hours

did not run at the club in the evening

Friday

was a planned rest day - walked a couple of miles in London but that's all


Saturday

Windy outside, had a lie in but WILL be going to the gym later - tready and strength is the plan

happy beanz!

thanks for the encouraging comments, peeps :>))


another good plod this morning - glorious morning at 6.30 - clear sky, sunshine, birds, wild flowers .....








will have to find prettier routes than the main road at home

back home now

will try to get to the gym for a bit of strength stuff tomorrow


what: W5 R20
where: along the river
pace: 13:42 mm (during run)
AHR: 143 (during run)

back to running

so running in York:

hard pavements - York Stone, of course

picturesque cobbles

but the cycle route along the river is tarmac so that’s the way to run

I’ve programmed the garmin now:
5 minutes @ 50-60% MHR
then 20 minutes @ 70% MHR

will increase the 70% by 5 minutes as it feels right

this morning:

what: W5 R20
where: along the river
pace: 13:09 mm (during run)
AHR: 143 (during run)

not about running

what a stimulating afternoon!
I have been working with two very respected colleagues on a new project.
We were discussing the nature of science and scientific discovery - not something I get to do very often.
It was just awesome to be working with these guys - and contribute to the discussion.

I then came back to my hotel room and had to tell someone cos my brain is still buzzing!!

plodding away

been plodding in Cambridge and, as I have said before,


it is flat!

so

2 x 20 minute plods at 70% HR with no walking breaks

:>))

they were pretty slow, but then that's ok, I can only get quicker

will do core exercises and stretching tomorrow

then more plodding in York on Tuesday and Wednesday

onwards and upwards

a poor start to the day, but it got better

teenbeanzes were slow getting going, so the plan to drop them and swim failed as we got caught up in traffic;

however did see the phyzz, she says it is not a hamstring problem, just some tightness in my left hip area; so some interesting stretches to do - including a frog's legs stretch!!
maybe I'll even be able to breaststroke legs properly after this!

then this evening I've been down to the club;

a pleasant evening and just right for a run;

running partner not around, so I could do my own thing, I decided to try to do two laps of the field (did one on Tuesday)

as I went off I realised I did not have my HRM, so the plan to do 70%MHR failed immediately; so I went for run 5 : walk 1 instead

I did 2 laps, kept to the schedule and felt better at the end of it;

ok it was slow but I was plodding!


what: 1.5 miles
where: club field
pace: 14:17 mm
AHR: oops!

tomorrow: 30 minute swim

did I really run a marathon 2 weeks ago?

phew that was hard work

went to the club with teenbeanz and thought I'd do a plod on the field

didn't even make it through the toxic twenty - hammy tight, back ached HR sky high :<(

still 15 minutes is a start - isn't it?

that's better

I've been to the gym and feel much better for it

A mix of cross-trainer, bike and weights for 45 minutes

and now I feel that I might get back into this running lark

and at least there's something I can do in the meantime :>)))

happy beanz!!

humph :<(

was full of good intentions last night, after a day of resting my hammy felt fine


but this morning after early teentaxi service and then shopping in town it ached again

so no running


but plenty of cross-training - in the garden!


now nearly famous - I am quoted in RW on their quote the forums page - a comment about bras!!!

no exercise

still no exercise - feeling sluggish

however

hammy is feeling much better

and I have gone so far as to make a training plan - starting back at 30 minutes run every other day and building up slowly -

no races planned til September, so time to get this right and lose some weight too ...

and its very nearly the weekend too!

still hurting

still have a sore hamstinrg - which is not helped by walking on hard pavements

not sure whether I should be getting more (nonrunning) activity so I can stretch it

OR

icing and resting

have booked with the phyzz for Thursday week - first appointment we could both do

advice oh wise ones??

sunny Sunday

what a glorious day for a run

no, not me

mrbeanz and runningteenbeanz went out for a plod - supposed to be a LSR, but they both came back looking like it went a bit quicker than instructed!

but at least they went out together, which I am really pleased about

I did go for a swim this afternoon, just a gentle swim and jacuzzi - even went in the outside pool, which I thought would be full of kiddies, but it wasn't so that was nice

another rest day tomorrow I think

still tired :<(

I still feel tired - partly I think because I have a sore hamstring and walking is an effort.

Stupidly went for (slight) style over comfort in London and wore my flat Eccos rather than more cushioned Merrels.

Did not help my hamstring heal as I plodded the concrete pavements.

Hoped I'd be out for a plod this weekend and now not so sure.

Was going to swim this morning, but instead been taxiing scoutteenbeanz to stuff - I am happy to do it but was not how I imagined the day.

Derby are at home the afternoon so going for a swim near the ground is not a good idea.

So plan C is to skip swimming today and have more rest (and maybe a bit of gardening) then swim tomorrow and gym on Monday

back to Cambridge and London again Tuesday/Wednesday, so more pavements and no running :<(

back to work

been trying to get back into the groove of work after a distracted week or so

so

off to London tomorrow and Cambridge

travelling light, so no running gear, just lots of pavement pounding

plan ot swim Saturday and have a first run on Sunday

Then use Hal Higdon's 4 week recovery programme

resting, resting, resting ....

Well I have set my new targets for running and fitness:

Lose 3 stone over the next year or so

and

Run a 2:15 half marathon

THEN enter another marathon

I really do want to do another marathon, but I found 6½ hours on my feet just too long - definitely not cut out for ultras!

So healthy eating starts here and if necessary I shall go back to WW

later that day ....

well its been a funny day - went for a swim this morning, alternating gentle swim with jacuzzi

felt good afterwards, but now as stiff as ever

its ok when I get moving, but every time I sit down for a bit I have to get the muscles going all over again

and they say tomorrow will be worse ....

reflecting on the day and reading other peep's reports makes me realise I was not alone in having a bad day at the office

a small consolation

and chatting running on the way back on the train with tigerrunner was just great

my current plan is to have a few days off, then gradually get back into it

and really work hard on losing some weight - healthy eating and exercise

again!

So the day arrived ....

London Marathon 2005
Saturday 16th April

First, a trip out to the Expo. I arrived about 10.00 so there were virtually no queues to collect numbers. Collected number, chip and kit bag then on into the expo.
I looked briefly at the souvenir kit but decided to come back later (by which time they had nothing I wanted, so saved some money there). On inside and a wander round. At the Asics stand I met CdK – we were both booked in for gait analysis. A stange sensation, running on a treadmill with a rearview of my feet, sometimes in real time – not too bad, but sometimes the view on the screen was a slomo veriso of what I was doing – brain confussled by that – had to look elsewhere. It seems that as I have not had serious problems and injuries and I do not pronate (is it a word, Word spell check doesn’t think so!) much more than the average bear, I am OK to go on with by current shoes (Asics 2010s). Would they have recommended a change if I had been wearing another brand I wonder?
Then a meet with Benz – who was (not surprisingly) buying more running shoes. A phone call to Pix revealed was not very close yet, so we went off to eat a Bagel.
More retail opportunities for Benz and then we found the RW stand and crowd of forumites – including Tigerrunner, RichK, Cougie, and other peeps whose names have escaped me now (was Nicko there?). After some chat and the arrival of Pix and XFRBear, it was another carboloading opportunity – the past queue took half an hour, but we were entertained by the Penguin, John Bryant and Sam Murphy, all with good advice for THE DAY.
Soon I met up with the coach load of Derby peeps who were staying at the same hotel as me and it was off to the edge of civilisation (Essex and the M25). The IBIS hotel was clean and friendly, but sadly lacking in food, which was why I had been carboloading during the day – only a panini or baked potato for evening meal – did not want to risk the curry!
A quiet evening watch the box, reading and listening to music was followed by packing and an early night. Did not sleep too badly and soon the alarm was ringing to say it was.

Sunday 17th April
No porridge for breakfast, so it was a bowl of muesli for me, with a coffee. pack up on th coach and off we go.

Arriving at Blackheath by a circuitous route owning to road closures, there was plenty of time to get sorted. met up with CdK – Pix was stuck on another train. We dumped bags, queued for the loo and then made our way to pen 9, meeting up with other forumites, including Kathy and K2.

First Paula and co went, then the wheelchair racers and finally at 9.45 we were off. It was a slow walk to the start, taking about 12 minutes and then we were on our way. The advantage of being in pen 9 at the blue start is that there were not too many of us – I think the blue start is mostly club places, so they are mainly faster peeps and it was not too crowded.

My plan was to run a mile and then walk the first minute of the next mile and target pace was 13:30 miles, so of course I went too fast for the first mile (12:46) and so it went on. In a more accessible format than a long blow by blow commentary:

I

do

not

know

how

to get

rid
of

this

big

gap

here

distance/miles	av pace for mile	AHR	comment
1	12:46	150
2	13:42	148
3	12:54	139
4	12:53	148	40 minute 5 km - PB, so definitely gone off too fast!
5	16:16	144	stopped to put compeed on toe
6	12:59	151	1:25:45 10 km
7	13:20	151
8	13:43	147
9	13:36	145
10	13:52	145
11	13:59	146
12	15:04	146	stopped to speak to Nicko and Pix
13	14:32	142
14	14:56	142
15	14:21	135	A few tunnels round here loss of signal means mile markers not quite right I suspect.
16	11:15	135
17	15:08	133
18	21:46	133	Brilliant to meet forum supporters at Mudchute – made a real difference – thanks guys.
19	17:53	129	seriously slowing down here
20	9:08	124	more underpasses
21	16:22	124
22	16:23	125
23	15:19	124
24	16:35	120	struggling here - I want to stop when the traffic lights turn red!
25	17:56	120
26	16:05	120
26.2	14:44	137	6:32:28

In short a disappointing time – had hoped for 6 hours. BUT I did complete it!

Excuses: it was very hot and I did not get nutrition right – although I'd tried them before the gels settled badly in my stomach. Although I did not have to stop it got to the stage where running made it feel worse.

Lessons learned – lose some weight and get in more training and more long runs before I try another one.

What was that?

Oh yes, I do want to do another one, but get fitter first, so not taking so long over it - time on feet was knackering!

last plod

So been out for my last plod before Sunday.

Slow, but better than the last one.

Should have done it at the club yesterday evening, but instead I chatted to the other woman doing FLM on a club place. She is a fast peep - was going for 3:15 but fell a month ago and banged her knee.
Still not recovered, so just hoping to get round without doing more damage.

Must tot up how much I have at stake for WaterAid.

Tomorrow a gentle swim, a massage and then off to London - working there Friday, and staying over.


wibble

catching up

Well that was awful.

Back from what should have been an hours plod to build confidence for NEXT SUNDAY eek.

But I just coudl nto get going, eventually it did not feel too bad, then my back began to ache. Usually that does not happen unless there is anuphill bit near the end, but this was after 20 minutes, so I am afraid I turned round and came home. I know I should not make that deecision so early in a run - it takes 20 minutes to get going anyway.

Maybe it was the gardening yeterday, though I did not do anything strenuous really.

Anyway I have done a good set of stretches and my resolution for the week is to do them every day.

I only ran once durigngweek too, as I was working solidly on a projectthat had to be done by 5.00 Friday - it was except there was too much to email, so I had to post it :<(.

Now that project isout of the way I have plenty of time to panic about FLM eeeeeeeeeeeeeeeeeeeeeeeeeeeek

tapering underway

was scheduled for a 2 hour plod

coudl not face my usual long run up the main road and back, so looked for an alternative route.

went out for an hour, unexciting route, but at least a new one, with different houses and gardens to look at

then looped back to pick up teenbeanz who came out with me for a second different loop;

did not go as far as we should have done (too many golfers impeding our route) and ended up only doing 1:45 - but it was very hilly!


where: road & park
what: 7.4 miles
time: 1:44:41
pace: 14:12 mm
AHR: forgot strap for first half!

gym stuff

decided a gym session was in order so:

10 minutes walking on steep tready, followed by 5 minutes walking backwards - slower and flat - good for upper leg they say

20 minutes cross trainer

30 minutes leg strength and streeeetching


felt better for all that


rest day tomorrow and an hour or two plodding on Sunday - hope the weather is good - sunny but not hot please