wet and windy

I have a lovely park over the road, which I don't run in enough, on account of its vertical nature.

I decided I should run there this morning in the wind and the rain.

Foolishly I went off too 'fast' up hill and ended up with a sore back and not much running.

Ah well I went out.

Getting faster

Teenbeanz reckons I need to do 'speedwork'. Today he had a session at the track, so I decided I'd go and do some reps on the field.

I tried to remember what we had been told about threshold sessions at TrailPlus all that time ago (can't find my notes, surprise, surprise).

Decided it was all about pushing harder then recovering - so I set up my Garmin to do some reps of hard running with recoveries in between.

Just 1 minute reps to start with and I did 5.

Overall 3.5 miles done and I certainly felt I had worked. Will need to do it again for the next few weeks and see whether I get some improvement.

DNF and other things

It all began with a club outing last year – I didn’t go, but many of the club went to Mablethorpe, where there was a marathon, a half and a 10km. Amsterdam had the same set of races, so it seemed a good idea for the next outing. I though a 10k was doable, so I was up for it. I asked Womble to come too – with the enticement of a marathon to draw her in. In fact this year the short race was a 5km - so I decided on the half.

Friday
Womble had arrived on Thursday evening and at the crack of dawn (well, before actually) we were off to the airport to fly to Amsterdam. Once there I had a couple of appointments with virtual friends.

First coffee with a fellow blogger who I had not met. We had a good natter about life, the Universe and running (and we also mentioned the Tri word from time to time – not for me you understand). It was so good to meet and chat.

And then to lunch with fellow WAISTer, Chuggie. She is an outstanding member of the WAISTer family – just the sort of person you need, she keeps track of what everyone is doing, knows who needs the hugs, who needs the cheers and pompoms. We really miss her when she goes on holiday. Anyway I went to her work place (and was very impressed, she had the biggest office in the corridor!). We had a lovely lunch, a walk through the Hague, coffee and cake and some shopping. As you may imagine we didn’t stop talking – families, the trials of being a working mother, fellow waisters and even running. Too soon it was time to catch the train into Amsterdam.
Womble is a seasoned traveller and many-time visitor to Amsterdam – what a great choice for a holiday companion! We ventured into town for food – finding an Italian restaurant that did suitable pizzas for hungry runners.

Saturday
The hotel was pretty good – breakfast went on until 10.30 so no urgent need to get up early – which was good after our early rising the day before. And a good spread for breakfast – only downside no proper muesli – but otherwise lots of choice.
And then to registration. Jules and Mik from the club had booked the hotel and it was ideal, close to the tram route into town and only 25 minutes walk to the Olympic Stadium, which is close to all the starts, finish and registration.

Registration was not quite a slick as FLM, and the expo considerable smaller. But after collecting my bits we met up with Highway Kind – another blogger. HK is in a different class of blogging though, as he commented, we all do our blogs in different ways; his being more philosophy than everyday life, always a read to look forward to.
After a tram ride into town we wandered around before settling on a great café, overlooking the Amstel river although the only non veggie at the table I opted for the vegetable lasagne, which was really tasty. More chat which included getting to know each other better and finding out a bit more about families etc. Eventually it was time to move on.

We went on a wander to look for the botanical gardens – which were worth the walk, particularly the glass houses – the butterflies and moths (?) were fantastic.

And the company even better.

It also had a great cafe – so we had coffee and cake of course.
And then back to the hotel. Where we found more of the club crowd. Some of whom had been drinking since the airport first thing in the morning! We decided not to join the club on a jolly back into town for food – after all Womble had a marathon to run!

So we tried the snack bar in the hotel – panino and pizza were the two choices. We made do.

Sunday
For reasons of logistics, the Amsterdam marathon and half marathon are not run concurrently – the marathon starts at 10.30, the half not until 2.00. So Womble went off early to her race and I tried to chill the morning away, watching the fast runners on TV.
There were dark warnings in all the bumf about the cut off times – 3 hours for the half, 6 hours for the full. I knew that that meant I had to run at an average of 13:44 pace to beat the cut-off. I also knew that in training I had been running well within that pace on my 6 mile runs, although our long runs had been slower.

So we set off to cross the line at the back of about 8500 runners. I was soon last with my TP not far ahead. The first mile passed - 12:52 – a bit fast but inevitable really, the following mile was 13:28 and the third 13:11. At 5 km my first encounter with the race referee, who told me I had to run quicker – my Garmin said average pace was 13:16 so I found it hard to believe that he was saying this. I also pointed out to him that it took me about 10 minutes to cross the start line (I now know that it took us 9 minutes). He just said, you have to run faster. After that I had a motorbike on my tail for the next 3 km. The referee was back – he told me if I didn’t run faster I would not beat the cutoff and he’d have to pull me out of the race. I said I couldn’t run faster– but that I was running fast enough (average pace still 13:16) and could complete. He refused to let me continue and took my number from me. The policeman who was also there said he understood how I felt but the referee’s word was final. I could continue to run and follow the route on the path, but the road would be opening gradually. The referee also said that if I finished in the time I would get my medal – but he didn’t believe I would do it.
I was distraught by now and turned down the offer of the bus and tried to continue. But I had lost time arguing and struggled to get going again. Although I continue for another mile or so I realised I was not going to get inside the time as I had lost so much. So I asked a marshal if there was a shorter way back to the stadium – but at this point I was almost exactly half way round and as far away as I could get. She gave me a map and I began to walk back – not using the route which would have been too depressing. Eventually I found a taxi who said he would take me as close as he could. So ended my Amsterdam Half marathon – in tears and my first ever DNF.

Monday
Another fairly leisurely breakfast and into town to the flower market – so colourful and lots of interesting plants. Actually the cacti specimens were better than at the botanic gardens! I managed to buy a few bulbs to bring home.

And other stuff which I didn't buy!

We found an opportunity for another take on coffee and cake before going back to the hotel to collect our luggage and make our way to the airport. Where we discovered the plane was delayed, first by an hour and then finally by two hours. Eventually we arrived at East Midlands where MrBeanz was waiting to take us home at last.

Everyone (and especially Womble) have been so kind and supportive. In fact I think I am fairly philosophical about it – nobody died.

And reading Steve Cram today, writing about all the English sporting ‘disasters’ this weekend:
Worst feeling in the world . . . until the next chance
......................But, for goodness sake, let us remember it is only sport. Life does go on, even though for the athlete those moments of defeat seem to encompass the world's end, at least for a while. Sportsmen and women grow up with defeat and learn how to use it to move on to the next success.

I look forward to my next chance at Brass Monkey and working out how to improve between now and then.

Gardening

I've been trying to get on top of the garden this autumn - I used to think it was FLM that got in the way but it is obviously just idleness.

So Tuesday morning I went out and dug the ex herb bed to rid it of marjoram which had taken over. I did not do more than about 90 minutes of work -not all digging - but since then I have had a slightly sore back.

So fingers crossed for Sunday please.

at last!

I managed to get out and run this morning - 6 miles only, but the middle four flattish miles averaged 13:26 mm which is fast enough for next Sunday - question is how long can I keep it up for?

Will all be over this time next week.

And we'll have the rest of the 'holiday' to recover.

Mmm what is there to do in Amsterdam I wonder?

no run for over a week :<(

I did not get out during the week at all - a sore throat has been threatening to turn into something worse and I have been up to my eyes in work.

However I did post my Brass Monkey entry and FLM - but they are probably lost in the post office strike chaos and will both miss the deadlines.

I should have run this weekend but Grandmabeanz seemed to need a visit - several plaintive phone calls in the week. So after a long open morning at school I tripped over to see GB, and forgot my running shoes, I had planned to go out this morning. Ah well a lie in instead.

Now back home and I need to get on with work so I can fit in a run in the week.

Two weeks from now it will all be happening and I'll be worrying about the cut off.

another long run

After a couple of weeks trying to do long runs without the TP we got together again today for 12 miles.

We do most of the run off-road, round a country park, with a variety of routes to give different length loops. We reckon that if we get into FLM we'll be able to do quite a lot of long runs here before we get bored - just going the 'long way round' to get there from TP's house, and back!

After a warm up three quarters of a mile we ran the rest - rather slowly but without walking :>)

The trouble is it was nearly a minute a mile slower than we'll need to do in three weeks time. And the cut-off looks pretty serious from the website.

The good thing is that TP seems to enjoy the runs as much as I do - and she is talking about continuing after Amsterdam, ticking over until FLM training starts.

quicker :>)

Only managed a little plod inthe week.

Out today on my own - TP was racing again.

Didn't really plan route properly so did not go as far as I should have done.

It felt hard - but it turns out I was running a bit quicker than I have done recently. I did 7 miles and five miles in the middle were all at a pace quicker than I need to do in Amsterdam :>)
I found it hard to keep going on my own without TP, maybe because I was going a bit quick. I really am not good at judging pace, I am just so used to it always being a real effort, I can't do 'running easy'.
Runnerbeanz and his squad were doing a whistle run on Thursday - a kind of fartlek where the coach controls the intervals, shorter hards with longer recoveries to start with and as the runners drop out and it whittles down to the hard core the hards get longer and the recoveries shorter. I watched for a while and there did not seem to be a perceptible easing off when the whistle went for recovery, but you could see more effort when he blew again for the next effort. Oh to be young and fit and run like that! I am pleased to say that RB stuck in there and held on for the full session of 36 minutes. And then he did a hills session yesterday. XC here he comes!

Later ...
Runnerbeanz went out before lunch and did his long run - I thought he was wimping out when I went out for mine but he did it - nearly 8 miles, further than me and he has nothing longer than 10k in his sights (sigh).

ouch!

A short plod early on Friday - I was worried about getting back for work, and various other things so did not go so far as Tuesday.

Step down week this week so I planned to do 7 miles - TP is off doing Mablethorpe 10k so was on my own today. Not going too badly, though first running mile was a bit quick. On the way home I met some lady runners coming the other way, looking at them, wondering if they were going to acknowledge me when I tripped over a speed bump - on the footpath!!
Landing flat on my front rather took the wind out of my sails and in spite of my frontal cushioning I managed to graze a knee and take a lump of skin off my elbow - so was a bit bloody by the time I'd done the last mile home - I ended up doing 6 not 7 as I decided I didn't need the extra mile today.
[Oh and the lady runners did stop to help, although they had run past without a smile previously]

ditch the bleep

I think Saturday's run has given me confidence at last.

Managed ot get to bed in time to get up and run this morning - there were stars in the sky at 5.15!!

Walked for about 3/4 mile then began to jog - felt ok but HRM was beeping - so instead of walking I turned it off!
And ran, pausing for stretch at a suitable bus shelter and then ran most of the way round the (undulating) route - 4.5 miles done, 30s / mile quicker than last time for the same route and AHR 8 higher. The three running miles were at the pace I need to run Amsterdam to avoid the cut-off :>)

keeping going

I have not run all week - long days at school followed by preparation for the next day left me with not enough sleep to get up early and run.

But today is long run and fortunately I have a plodpal to make me get out and do it.

She texted me to say could we do our 10 miles this week and step down next week as she has a 10k next week.

So 10 miles to do and it went like this.

Walk for just under a mile to warm up
Plod for a mile then stretch.
Run for 8 miles with NO WALKING.

how good is that?

OK it was slow but hey it was not walking.

I have NEVER run more than 3 miles without convincing myself that I can't possibly keep going. How did this happen?
Well plodpal is running easy, so she chats the whole time - and I answer in short breathy sentences.
It was mostly through a pleasant country park on decent paths and only very slight undulations.

And once I realised I had done more than 3 miles, I just thought I can do this - and kept going :>)

injured:<(

New shoes for new term.
Identical to the pair I had last year.
Except a slightly higher heel cup has dug into the back of my heel and I now have a leaky hole just where my running shoes stop. I forgot the pain until I put my shoe on this morning.
So having made it out of bed at 5.00 to run, I discover it is too painful.

Will have to go back to the old work shoes for school - hopefully it will heal easily and I can run tomorrow instead.

And use this time now to do some prep.

reality sets in ....

Back to work 'proper' today and reality has already set in.
I did not do enough work in the hols to get me far enough ahead, so I am back to the last minute stuff, burning the midnight oil - which means not up early enough to run.

LSR

With the emphasis on the slow.
Out with training pal again and 9 miles done and dusted. Slower than last week - but after the first two miles I hardly walked at all - just for a drink and when we met TP's OH running the other way with the dog and the dog was confused about who to run with!
I even managed the inclines. TP is great at encouraging me - she can chat throughout up until the 'new territory' bit then she goes quiet.
It was so good running with someone and not feeling I was really holding them back - and most of it was off road, so it was good place to run too, but I am not sure I would do it on my own. At about 5 miles when she observed how well I was doing, and I realised I was actually enjoying it and not thinking about how horrid it was, I found myself persuading her that we could do long runs for FLM together!!
Er I think that means I need to make an entry. [Of course at 2 miles I had wondered why I had even entered a half!]

not tri-ing

Some of my waister pals - and other forumites were doing Matlock Tri, so I went along to support - it would have been rude not to.
It is a seriously undulating course for the bike followed by a run up High Tor and down again - with a pause to admire the views at the top. Needless to say I stayed at the bottom to enocurage and take photos as they came through transition.
The three Waisters made it to the finish line in good style - and for Ellie, her first Tri, it was a great result - she enjoyed it and plans more!

And so today its back to a routine of sorts, the teenbeanzes are in school and MrBeanz goes back to work tomorrow.
So I was up reasonably early to explore another 4 mile route - one which should be ok to do when the mornings get earlier and darker. Turned out to be 4.3 miles, with a long downhill near the beginning and a long gentle drag back home. Unusually my quads felt the downhill section - usually my routes are more undulating so they have time to recover.
Trouble is I am incapable of doing that 'stand on one leg and stretch the quad behind your back' stretch.

long run

Its a club outing to Amsterdam and lots of folk are doing the half, including a few first timers. One of those, Y, is someone I used to run with when she started a couple of years ago, now she's a bit quicker than me. But she didn't seem to have a schedule for building up her distance, so I invited her to come out with me.
So we went out yesterday for a planned 8 miles. It went well - it was slow enough for her to talk almost all the way round - but quick enough that I could only answer in short phrases. Although there was an occasional pause for breath on my part, with a minute's power walk, I kept it going much better than I would have done alone.
It was overall a little slower than last week's run with b-z. I had done about half a mile walking warm up before Y arrived and an extra half a mile after I dropped her off at the end - so 9 miles for me.
I am still not confident of getting in in 3 hours though it is still 6 more long runs to the race.

good run ... bad run

On Tuesday I had a good run - 4 miles of which the middle two (flat) miles were well within my target pace for Amsterdam - this warming up by walking the first mile seems to be hitting the spot :>). b-z commented when we were running on Sunday that it doesn't get easier as you get better - it hurts just as much, you just go quicker. I suppose that is what happened on Tuesday - I didn't feel those two miles were particularly 'good' I just suffered to better effect!

However today ....
MrBeanz's car needed to go for a service, I needed to run, but also to go to school for GCSE results. So the plan was take the car in and run home. I worked out how I could easily make the route nearly 4 miles, by incorporating one of my usual runs. But even after a mile or so of walking my right leg just did not want to know about running, and trying made my back ache, so I cut it short and just walked for 2.5 miles - but briskly (for me) 16 mm pace.

Ah well, you can't win them all.

partying

Back from a good weekend with b-z and womble

It was great to put faces to a few more forumites and chat to some that I had only ever seen as a blur at races.

And b-z and I even managed a run this morning - womble couldn't come because she had to look after her other guests!

A plod of 1.75 miles to Richmond Park and then a 4.3 miles loop in the park where we came closer to deer than I had ever been - maybe too close as they were young stags. We also passed about a dozen female and young red deer. We were distracted by the noise from the local flock of parakeets. We couldn't see the bright green colour but their shape and noise gave them away.

Overall nearly 8 miles plodded and walked - the mile walking warm up seems to suit me and plodding with b-z kept me going and showed I can plod at a higher HR than I thought - I will up my range again for my next run.

not running

I'm going down south tomorrow, to a party - don't often do parties, but fortunately there will be at least two people I know and both are good friends.

But as I go through London I thought I should take the chance to see something.

I remember seeing a review of a play with Patrick Stewart, it turned out the play was at the Chichester Festival, so that's out. However in hunting for that I came across this , a fascinating insight into the mind of an actor.


Patrick Stewart is perhaps one of my favourite actors. I love his voice.

There was a picture of him in my form room last year (it is an English classroom and he's been at Stratford recently) the girls were amused that I preferred him to some of their heart throbs such as Johnny Depp.

A funny thing happened .....

It was going well, a mile walked; a mile run without ANY walking (and uphill at the end).

I was just struggling up a steep bit of road a little old lady was just standing at the top of her drive with her zimmer frame. She called out to me so I went up to her rather breathlessly and she asked if I was going to the shops - I am not sure where I was concealing my purse and shopping bag in my lycra, but I said I was passing, so she asked me to get her some fruit pastilles!

So an extra undulation 0.2 miles each way and my good deed done.

I am not sure how long she had been waiting for a passer by. She could have been there some time as not that many people walk, they all travel by car - I didn't see any other pedestrians along most of that road - maybe she was much younger when she first went out there!

Anyway 4 miles done.