Another week passes

I managed a run on Tuesday morning, short but trying to run a bit quicker on the R bits.

Now its Sunday morning and its long run day - up to 6 miles, but hard going. Maybe my 'hayfever' is really a cold as my HR was up compared to last week. So I just took it steady and stopped to look at the views.

The flat part of my run (middle couple of miles) are along the Derwent Valley, part of the Derwent Valley Mills World Heritage Site
On my way back just before the steep climb home I cross the bridge seen on the right in the picture. This is the view if I look back.

This mill was built by Walter Evans in the 18th Century to spin cotton. There were already other mills using the river here - including paper and corn. Evans worked with Richard Arkwright, who was building mills up river of here at Cromford.
He not only built the mill but many cottages for the workers, a church and a school. The original school became structurally unsound (allegedly only the younger children were allowed on the top floor at the end!) it was replaced by a new building, which my children attended. The cottages are now higly valued and fetch good prices when on the market - even though they have no off road parking:

Running on

Another week has passed and I have manged to run almost every other day.
Which is good - including 5 miles last Sunday and another 5 miles this Sunday. The average pace today was the best since I came back to running this year - and I did my best mile as well. If you want to know the gory details they are on my Fetch Training Log.
Yesterday I went to Chatsworth with LFV. It was a lovely day and we had a good walk round the grounds a few of the things we saw:
Revelation - this hydraulically powered water feature opens and closes as it fills with water. All the water features are supplied by water stored in reservoirs at the top of the estate, which in turn are supplied by water off the fells.


The meadows were fantastic, full of the most glorious flowers:


More pics on my Flickr page

Thanks for all the support.

Still here

Two weeks since I blogged - not sure where it went.

I gardened at half term. As usual I suffered the next day or two - knee didn't like squatting so lots of back bending -but it has to be done.
The bog garden is beginning to show some colour now.



My quads are still giving me problems. I think it all stems back from protecting the leg too much. when I injured my knee. I heard this edition of Case Notes on radio 4. The female runner seems to have the same problems as me.
I had a session with the phyzz, A. She gave me some exercises to do to strengthen the quads and bring them back into balance. I MUST do them more regularly otherwise paying A for a session is a waste of time.
A and I tried out a Body Balance class at the gym last week, it was advertised as core strength and a mix of Tai Chi (sp?), yoga and pilates. But it was too advanced for me and although I enjoyed it I don't think it did me much good - I've had the first pain in the piriformis for about a year (although that could have been driving MrBeanz's car) - and my knees have been hurting more at night. I would like to find a beginners pilates class.

I have managed some running but not enough really. I've been reading back in my blog (really must save it somehow it is the nearest thing I have to a diary) and looking at when the training went well. Last summer I was getting out in the mornings before work and taking a route where the inclines are more gradual. I shall go back to that I think.

On a non-running note I had a bit of a rollercoaster ride over the last couple of days. Back in the spring I entered a national competition to win some biggish money to spend on a project to enhance physics teaching in school. A week or so ago I heard that I had won £1000 as a 'good runner up'. I was disappointed not to get through to the final but pleased to have £1000 to spend. On Thursday I had a call to say we had been upgraded to finalist so there would be £5000 to carry out my proposal and the opportunity to win even more money. Great excitement - scared, brain buzzing wondering what I had let myself in for. Then Friday morning another call - sorry we got it wrong, just the £1000. Complete deflation and disappointment. But we do have £1000 to spend on Physics.

made it to half term

I went out on Monday morning and it was fine.
On Tuesday I was stiff from cutting the very long grass with the flymo.
On Wednesday I went out to run, but my knee was not having any of it - so I walked round a very small block and came home.
And today I went out again and ran ok - up to R7W3 this week :>))

I have renamed the zones in the training centre - otherwise I will never get to the stage where it tells me I am running :<(

A good weekend :>)

Maybe risky to post that title on Sunday morning but it is.

On Friday evening I invited some friends over for pasta. Some were running the White Peak Marathon or the half on Saturday. I guess others came for the company and the wine. So we had a good natter, plenty of pasta and a (relatively) early night. One of the runners had a 'spare' Garmin 305 to sell - well it would have been rude to turn it down wouldn't it ;>) I will be even more geeky about the numbers I suspect.

On Saturday morning I was due in school at 9.15 to take some of the small boarders swimming. So an earlyish run was called for. The new garmin was not charged or set up , so off I with the old one for R5:W2 - it went well and I seem to be getting back to it now.

Off to school to collect the little girls. I didn't actually have to go in the water, that was left to someone else, I had a coffee and natter with a colleague. After depositing the girls back at school, I made my way over to Cromford to cheer in the friends.

I drove through some lovely countryside - I don't really know the part of south Derbyshire around Ashbourne. I didn't stop for pics - otherwise I would miss the speedy peeps coming in. The race is all along old railway routes , so on the whole fairly level but a few nasty inclines (down) near the end.
The finish along the canal is lovely Julie managed as mile as she made a charge to the finish.



















I had a good natter with old friends and meeting some new people - including someone I had met at TrailPlus about 4 years ago- we recognised each other but it was she who remembered where we had met.
And so to Sunday - the Sun is shining and I have had a swim. So I am feeling virtuous :>)
Now back to the preparation for the week ahead. If I can do this properly it gives me a chance to get to bed reasonably and so go out for an early run - see the mind is willing even if the flesh is weak.

And I look forwardto seeing joggerblogger and b-z at Robin Hood - and maybe a few more folk too?

an early morning plod

The first early plod before work for ages.
And I enjoyed it and didn't stop to walk coming up the hill at the end.
So pretty pleased.
I might even do it again one day!

Tris and things

It was Stratford Triathlon this weekend and while I have no intention of doing one, I do enjoy supporting. Lots of Pirates and Waisters did this one, so I went along for the company.




















I have had a conversation with my brother and we seem to have agreed to do Robin Hood Half together on 14th September. Which means I HAVE to get back into regular running. I have now recovered my Garmin, so can begin collecting numbers. I went out on Saturday for 30 minutes in the park. Hard work and undulating so slow, but at least I was out there.
The intention is to do two runs in the week - working towards an hour and a lengthening run at the weekend. Hopefully as life settles down a bit, some swimming as well.

I looked back at what I was doing last year when the running was going well - at least I thought it was until the stuffing was knocked out of me at Amsterdam. I managed to improve my pace by the time it got to October. Judging by the Garmin data I seem to have been running at just under 150 bpm once the first mile was out of the way.
So that will be my guide as I get going again.

Losing it ...............

I am a bit confused.
I struggle to find time to run - I guess that means I do not want it enough.
But I have plodded a few times and am losing a little weight.
But I still have achey legs - however that doesn't seem to depend on the plodding.
I am confused.

But runnerbeanz continues to run well.
He did his first track race for several years yesterday, running 5000m for the club. A creditable 18:41 ish. And he might be willing to do it again if required.















You can tell by the trees that there is a prevailing wind at the track!

Mudchute again

I had hoped to run FLM this year, but my cronky knee put paid to that even before training had started.

I know that it is a really bad idea to take a weekend away in term time, but I went anyway.

June and I travelled down at a leisurely pace on Saturday morning. We knew that there were some doubts about whether our Travel Lodge hotel was actually built yet (yes, we're talking London here not the Costa del sol). When June booked the hotel it was due to be open, but when she checked for directions it said 'opening 6th May'. So we went to the one nearest to kings Cross to check - and the website was correct it was NOT open, but nobody had bothered to tell us. A wonderful receptionist at the KX branch sorted us out, so all was well eventually, but I shall not ever book with them again.

Off we went to the expo, where we met up with Tigerrunner, Hippo and RichK. We carboloaded (well I carboloaded, June didn't spot the 'weightwatching?' heading on the menu, and wondered why it was a rather lite meal!). After wishing the runners good luck we collected supplies for Mile 17 and made our way back to our hotel.
Our evening meal was in an Italian restaurant close toe th hotel, and was inevitably full of runners - including a couple of chaps from my club - a small world.

Sunday morning and we let the runners go through breakfast first. Then we went down - to a 'continental' breakfast - ie one that does not need a cook - cold croissants, cereal, juice and coffee from a machine.

We left the hotel at about 9 to make the trek to Mudchute - somewhat concerned to see the odd runner still hanging around at KX having their photos taken! I wonder what time they pull up the start chip timing mat?

Mudchute preparations were well underway when we got there. I was assigned to team 4 with TweetyPie.






























With forumites taking pictures of the preparations.







First came the quick people including our very own Liz Yelling.



Then it was time for the main field and lots of folk to look out for.
RichK came through so fast we almost missed him:



















Soon to be followed by a very Speedy Hippo.















Lots of other forumites followed, including Sue, who had run Rome a few weeks previously





and eventually Mick'n'Phil who were met with the loudest reception of all!




















Then it was time to go home.
Thanks to June for making this a weekend to remember.

prodded into action

So what has been going on?

School holidays are over but they were good while they lasted. I managed to get some exercise and lose a few pounds.

I went to Edinburgh, where I met WAISTer Westie and WestieJunior









and where RunnerBeanz ran a 5k race :



















and then we watched some quicker runners:



















and some EVEN quicker.



















Since then I have been away to Leeds and done a bit more running - including outside yesterday morning in the snow.

Another Run

Over a month since my last outside run but I managed to get myself out this morning for a little R1W2 round the block.
I really miss my Garmin - I lent it to Tigerrunner as I wasn't running for his FLM training but I am such a data geek I need to know the numbers. My HRM has a flat battery and is away being replaced, so I don't even have a watch! So today I borrowed Runnerbeanz's 305 - and I managed to programme it to bleep appropriately, so it kept me going all the way round. Only couple of km but hey, its a start.

What got me out this morning was this community of runners - I decided that I was a fraud if I didn't get out there and do it. I can't claim to be a runner if I don't do it when I have the chance and fitness!

Studentbeanz is home for 2 weeks and we are having a concerted effort to lose some weight, if we can have two weeks of good habits maybe we can maintain it for longer and both get to somewhere more healthy.

well a good start

First day of the hols yesterday and I managed to use it constructively.

• Some gardening- digging is a bit of a strain on the back though.
• Some exam board work.
• Browsing various bits of software for teaching.
• Another gym session, my back did not like th hill setting on the tready.
• And a weigh in - 3 pounds lost this week :>))

So now I have no excuse of the stresses of the job I need to stay focused.

Rest day today - with plenty of non-physical things to do.

Hoping to make progress

Must try and get back to this running business now I am on holiday (again).

It has started well with a RW forum social. Nine of us gathered, the first social without Steady,
but June was there















and birthday boy Muzzy



















And most of the other regulars - RichK, Mark, LMH, MrBeanz, KatieJane and Tigerrunner. Unfortunately most of the photos are rather fuzzy, so they will not be appearing in public!

So all the talk of running made me want to get out and do some!
Saturday was spent at Wollaton Park at the InterCounties XC . I did not run of course, but was Team Manager for the Derbyshire Senior Ladies and U15 girls.

This morning I have gymmed - including 20 minutes RW on the tready. I seem to have survived.

My plan is to really concentrate over the next three weeks on regular exercise and eating properly - I know, I know, I've said it before and always seem to have some excuse for falling off the wagon.

no running

Back at school after half term and the drive is kicking in again with my quads.

So I have wimped out of running, I have tried to do my quad strength and have remembered most mornings.
And I've stretched and taken the rolling pin or fingers to the ITB.

But no running.




However I did go and support at the National XC yesterday. It was at Alton Towers, which has lots of park land as well as scary rides.

This first picture shows part of the course which has gradually run downhill to the valley bottom.





There is then a rather steep climb up again:






Tigerrunner (in green) is attacking the hill!


Rather more scary than an Alton Towers ride.


Unfortunately RunnerBeanz had been missed off the club entry, so had to do without this particular thrill.

The Ladies did it twice, the Men and Junior Men three times, and everyone else just the once.

another day, another run

Runnerbeanz was doing a hill session in the park yesterday, so I went down with him and plodded along in the sunshine - it was a glorious day, although there was a cold wind which made itself felt in the shade.
I did R1W2 again - but 7 reps this time, so progress :>)

This morning I have done all my exercises except the ITB rolling pin - must try to do that.

Now I am running again I shall have to make an effort with the sensible eating too, the pounds have crept on in the last few months.

back to it

I had a session with the sports therapist/torturer today. As I thought it's the ITB that is the problem - turns out that both legs are bad, though only one has been giving me trouble.
And ST has given me a whole new set of exercises to do, that put less pressure on the knee but will strengthen my quads and also my core (groan).

She is ordering me a ITB roller thing - meanwhile suggests I use a rolling pin (not to lie on but to rill up and down - like the stick) and lending me a wobble board - when someone returns one that has been lent!

I am seeing her again in 3 weeks, when she will check up how much progress I have made - so I'd better do them!

Running again!

This morning I went for a swim.

This evening I went for a run! Back to the beginning with run-walk so after a warm up walk I did R1W2 x 4 - just a little to test it out. So far no ill effects. The best bit was that I could do the 1 minute running ok - I had expected to struggle with my breathing but that side of it was fine, just don't want to overdo the legs.

Will try a few more reps on Thursday.


PS
National XC is 23rd February at Alton Towers. Almost a home race, should be good and hilly.

English Schools XC is 8th March in Liverpool.

missing week

Last week I had an appointment at the hospital, to follow up a scan the previous week - all resulting in an unexpected follow-up this week - a girlie investigation involving a general anaesthetic - all went well, now to wait for the results. It has rather overshadowed the past week - both thinking about it and planning for the time off work.

So not much exercise at all - but I HAVE been trying to stretch before driving and that has helped - just the ITB to sort out now.

There was one happy note - last weekend runnerbeanz took part in the county schools XC championship for the last time - and qualified for English Schools - yippee!

what was going on below?

I was a little cruel to you readers - at least I did tell the girls that the pump was removing air from the flask, before I asked them to predict what would happen.
Removing air from the flask reduced the air pressure in the space around the marshmallows, which allowed the air bubbles inside the mms to expand. When I let the air back in they contracted spectacularly and looked rather wizened as their skin 'stretched' during the expansion.

On the running front - there isn't any. My quads and ITB are still giving me grief when I drive. I am managing to do the exercises most days, but I suspect I need to stretch more often, especially before I drive home.

Putting the Phyzz into Physics

I want to try to communicate my excitement about physics to the girls I teach.

I have decided to try and add something each week that makes them think outside the current curriculum - maybe a 'wow' moment, maybe a 'why does it do that' moment, maybe an image ......

So this week I did the marshmallows (thanks to Neal for this)

It drew suitable oohs and has - so that by Friday older sisters were asking when they were going to see it as their younger sisters had already seen it.

I now have to collect many more so that there is a different one every week for 5 years!

Next week the colour change ducks I bought in Sainsbury's in the post-Christmas sale.

Forum friends

Its been a forum friend weekend.
On Friday night a group of us met up to welcome a good friend who was passing through. We had a good evening of curry and chat - I wonder where I would be finding friends if were not for the forums. I don't have many friends locally, having never worked locally I did not build up that network and the children were born before we came, so that all-having-babies-together bonding between mums never happened - though I am still in touch with folk elsewhere from that time.
The few times I have begun to make friends locally with someone in a similar situation with children, they have moved away:<( It must be something I do because now I reflect that has happened at least three or four times over the last 6 years.

This morning I have been to see June, Eddy's widow. We had a good chat, a look at her garden and talked to the cats. As I was leaving we said it was such a shame we had all not got together more while Eddy was alive.

On the not-running front, I have sen the physio again and she has impressed upon me the need to do the strength stuff - my right quads have lost a lot of tone and are giving me grief when I drive. She says my knee is good enough to begin a little running once my quads are not a problem. My ITB is also tight. This makes sleeping on my side difficult. So stretch and strength it is.

Muzzy

It was a good funeral and I made it to the wake and was able to spend a little time with June and her family.
Muzzy was there - he was the first forumite to say he would be at the funeral nad he had a haircut specially! He is a stalwart of the East Midlands RW forum meets and although he is camera-shy I have managed to catch a few pics over the years.
In order: High Peak Relay 2004; High Peak Relay 2005; [Maybe we should make a big effort to do HPR in 2008 for Eddy]
Christmas 2007 (before the haircut) and last Thursday in a sharp suit. (Katie-Jane is behind).

Eddy - RIP

Eddy was a stalwart member of the East Midlands Runners World brigade. Much has been written elsewhere about him and people's memories of him. He was a bone marrow donor and also donated blood platelets. He was a runner, a policeman and most of all a good man.

Eddy was struck down by septicemia. After a nine day battle with liver and kidney failure on intensive care he died on 28/12/07.

It is difficult to believe he is no longer with us, but we will have fond memories of him.

To celebrate his life June (LFV) asked that donations be made to Kidney Research, rather than flowers. Donations can be made through BZ's justgiving page. It is fantastic the amount donated by forumites - a real community - not just a virtual one.

Here are some pictures I have dug out of my hard drive.

MrBeanz, Eddy and teenbeanz before the Sinfin 10k in 2005


















Eddy and LFV at the Christmas social in 2006 - Eddy had organised it





















And he organised it again in 2007, only a couple of weeks before he died.

New Year - targets - pah! Reflections on the year past.

A year on and I have not achieved either of my running targets for the year.

Nor lost weight - in fact I am probably heavier than a year ago.

I have not completed a race this year.

What have I achieved?

• completed a year and a term back in teaching
• .........
• .........

I am not sure what I could put in the blanks. I am still here and have a healthy family - so anything else would be bonus I guess.

We have to go on, so yet again I shall start the year trying to eat healthily. I can't have any running targets until I am fit to run. I see the phyzz tomorrow and will talk to her about what is the most sensible way to get back to running (in addition to the obvious of losing weight).

A decision made

I've made the decision not to attempt to do FLM this year.

Yet again Highway Kind provides the right words to help me come to the decision.

I have not run since 10th November and cannot see me doing so any time soon, so it would be foolish to think I could do myself justice on 13th April.

So when I go to see the phyzz next week, it will be for a long term programme of rehabilitation, rather than rushing back to running.

Meanwhile I shall try to work on the eating side of things - tricky with so much chocolate and cheese in the house , but hey I can only try my best.

Not sure who I am writing this for - maybe it is for me. In which case I must try saving it as it is my only training log really, apart from a spreadsheet and the Garmin log.

Gym at last

Wednesday
Made it to the and quite a good session:
10 min walk on treadmill
7 minutes rower
10 minutes bike
7 minutes cross trainer

then strength work

then I made the mistake going Christmas shopping - too much of a good thing I fear, by the time I made it home my leg really ached, like I'd done a very long run

Thursday
A gentle day resting, until the evening when I had to take Runnerbeanz to his training session - I walked for about 20 minutes round the track while he was running - enough for today.

I'm trying - really

Yesterday I didn't make it to the gym, although I had intended to. I don't feel as though my knee is getting better - lots of aching still, perhaps partly because the house was cold - there is no point in having all the heating on when there is only me at home, and I let myself get cold - and then a kind of slump comes over me, I eat what I don't need .......

But today I've managed to go for a swim - only about 20 lengths, but it is hard work because I would normally do breaststroke, but can't do that because of the twisty knee action.

And then on to do a big shop, by the end of which I was limping somewhat - so now I am off to ice.

This week I have ...........

Seen the phyzz

Been to the gym twice to do CV and strength work

Done some step-ups and walking whilst Runnerbeanz was tearing round the track on Saturday

Eaten rather more mince pies than intended

Feel as though there is no chance of me being fit to do London - I really don't want to do it unless I can acquit myself well. At the moment I can't believe I'll ever do a long run again. The phyzz suggests I might be doing some of the early runs as other CV for the time the schedule says to do the running.
I know that if, at this stage I throw in the towel for FLM, I will not do the exercises she has given me properly or try to eat properly, but I feel a fraud saying I hope to do it when I am not even running and its only 17 weeks away.
I do want to do exactly as she has told me and not risk further injury by getting back too soon. But I just feel so fed up

Back to the phyzz

I saw the phyzz today and she is pleased with progress - I am about in the right place for three weeks from injury.
I now have a gym programme, to increase leg strength and also CV fitness, without running.

I am not sure about this CV work - whether I need to get my HR up to the same value - perceived effort on the static bike does not result in as high a HR as running at the same effort - presumably something to do with mot carrying my weight? Or maybe its just that I don't like the bike?

I also aim to get as much preparation for next term done as possible. If I am going to be training for a marathon I need to make time for the training. And if some of that training is in the gym rather than the road, it takes a bigger chunk of time to do and is logistically more difficult.

I've managed to keep off the sweet stuff - apart from (I confess) checking out the first batch of mince pies I've made this season.

I'm in!

Well I have a place for FLM, assuming I am fit enough to train enough to do it justice.

I asked at the club tonight when they would be doing the draw.

But as there were only 3 names on the list, the Secretary gave me a form there and then!

So I have started training.

That is :

• no more chocolate, biscuits, cake .....
  
• do the exercises from the phyzz
• do what CV work I can in the gym
• hope that on 1st January I am able to run

If all these happen I will send the form off on January 1st - closing date 11th January.

Help!

back from Phyzz

Phyzz is pleased with progress- less swelling, more flexibility, no long term damage

hopefully running in January

so that's my mileage done for the year

She says I can leave my name in the hat for a club FLM place and when I get back from Switzerland she'll put together a gym programme to strengthen the leg and improve CV ahead of beginning training in January

If I get a place, I'll need a marathon in 15 weeks on three runs a week from scratch schedule - ideally with no longer than an hour for the shorter runs.

Any offers?

humph

I am feeling proper fed up.

I have never had a 'proper injury before and in the old days of the old job I'd have just have got on with it at a slower pace but now I feel guilty.
I don't feel ill just not very mobile. I am feeling guilty about my exam classes and need to be back in school.
And part of me thinks I could probably go back, but the rest of me is listening to all the people saying don't go back too soon.

I expect to go back on Monday, really can't take any more time off.

Phyzz agrees with the doctor that it is meniscus damage. She thinks not too bad - 2-4 weeks to heal. I guess that means I will not be running for that length of time. She says I should start back with the bike (yuck) and swimming - not breast stroke.

I have not been out of the house since the phyzz on Tuesday, it didn't matter until today which is glorious.

Ho Hum

whinge over

proper injury :<(

After a bit of muscle strain last week, I've really done it now.

Supporting teenbeanz at his 10k race yesterday, I turned my knee in a pothole (I think) anyway it is now very swollen and sore. Sleeping was difficult.

The doc thinks it might be cartilage - and has said I'll be off work all week - its the stairs and the standing that are the problem.

And I have a physio appointment for tomorrow.

And rice rice rice ....

humph

stopped

No running this week - a very stiff upper leg - probably from all the stairs last weekend :<( For the last couple of weeks I have been meaning to take my camera to school - the low morning sun has been giving the autumn leaves such colour. But now its too late - the recent rain and wind have brought most of the leaves down. But I did take my camera today and took a few pics on the way there










































and on the way home:


















This last one is going in my physics collection as a nice illustration of the fact that the Moon is illuminated by the Sun - and as we are doing the Solar system at the moment it will probably come out for use soon!

keeping at it

Tuesday
Took the sixth form to a lecture at Brum University. It was excellent - the only problem was went to MacD's for something to eat - convenient but not appetising - I hadn't been for years. It doesn't seem any better!
This meant I didn't get home until 10.30. Which was why I didn't do my early mornign on Tuesday.

Wednesday
'Speedwork' with TP - it was good to go to the club and do something constructive without messing up someone else's run. Runnerbeanz has stopped going because they don't really train 'properly' - no warm up - just set off and blast it at whatever pace they can do. So a steady 4 miles run doesn't fit into it - those doing the pace he wants, want to go further. Those only doing 4 miles would not like his pace.

Thursday
Another late night at school - parent's evening. So too late to get an early night and run in the morning.

Friday
A 2 mile brisk walk with a colleague - including a few hills. It was good, the Sun shone, the views were great and it didn't rain until we were coming in the school gate :>)

Saturday
Out with TP for 7 miles - building back up. We have agreed that if one of us get sin to London in the club draw, we will do the long runs together - and if I get in and she doesn't she will do an autumn marathon and I'll do the long runs with her then.
Today we seemed to be getting a bit quicker - she isn't talking as much (less breath) and I am keeping going without having to think about it after the first couple of miles :>)

And then out to help at the XC where RB ran well.

Tomorrow I am off to help studentteacherbeanz move into a new place as she has split with the long term BF. That shoudl be good cross training carrying boxes.

Teaching and running

I am trying to discipline the time I spend surfing - forumming, reading blogs ...... because work is pretty hectic at the moment.

I teach until 5.30 two afternoons (the other days go on until 4.15) one parents evening this last week, two in the coming week, and then there is the admin, preparation and marking to do .......

And I need to keep on top of the (not small) garden.

And I do I need my sleep - even more so if I am going to get out and run early.

OK I know we get the holidays, but that means an uneven spread of 'free time'. Just training in the holidays is not a feasible way to do it, I at least need to tick over three times a week in term time. At the moment I am only managing two runs, so something has to give if I am ever going to get out from being at the back in everything but London.

Having written that down I think that is why I want to do London again and again - because I know I will not be last.

I managed to get out and run on Tuesday morning but only a couple of miles - although I was up early enough to run further I also had some books to mark.

Saturday was the first 'long run' with TP since Amsterdam. She is still recovering from that, so we just went out for 6 miles. It was good, slow but good. We have not really chatted since the Amsterdam debacle, so she talked a lot about that - and seems more indignant than me! She did really well - she reckons she was so cross about me being pulled that it made her work hard to complete her race in good time and show the muppets what we are capable of!

She aid that she is having trouble finding someone to run with a the friendly club - the next slowest group want to run about a minute a mile quicker than she can sustain for 5 miles. On Wednesday she ran on her own, just doing speed reps along the stretch of road near the car park where we meet. So I have committed myself to going on Wednesday - and we will each do our own speed rep session then - it means we are together but not having to run together.

I have plotted out a schedule to take me to Brass Monkey, which happens to be a 12 mile weekend in Shades' 'Marathon on 3-4 runs a week schedule' so should I be running a marathon on 13th April, it will fit!

The long day on Friday finished with a parent's evenign followed by an East Midlands Curry Night - a dozen there, the usual suspects plus Plum, Rich and Trin and Tigerrunner and Mrs TR. So a good old natter. RunningTeenBeanz's coach lives in the village where we met, and was eating there too - so forumites dine alongside an international athlete!

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.

Running in the rain

Yesterday I got up late and it was persisting. And I didn't run. I felt cross with myself all day, but still didn't run.

So this morning I had to get up earlyish to tidy up for the cleaners. But I dressed in my kit so I had no excuses. And went out in the rain - had forgotten that it is actually quite good running in the rain - once you've made it out the door.

While we were on holiday eBeanz spent a long time giggling over Guy Browning -who has a column in the Guardian How to .... As a non exerciser eBeanz particularly liked this article . And read this out to us runners:

After a strenuous work-out, you get a great feeling of wellbeing. This is due to the release of endorphins into the bloodstream, which are the body's natural smugness generators.

I was reminded of this as I ran in the rain - the smugness factor increases even further when you run in the rain, it makes you feel even better about having done it when all the couch potatoes wouldn't even go out to the bin 'cos it's raining'.

Oh and the run? I walked the first mile - briskly in just under 16 minutes. Then stretched my calves. Then ran - trying to keep the HR at 142 without going over. The first running mile was the quickest for a long time (12:42) at the time it felt horrid and now I know why!! Maybe it was too quick because the next one had a higher AHR but was slower. And then I was back up the hill and on the steep bits my HR was in the zone even without breaking into a run - though I did try to run.

and another thing

for those long distance people amongst you

You may have noticed girish who comments on here - he has recently completed this little run

Which should be enough of a challenge for you - you know who you are!

back home

Back home this morning and catching up with things. Although I could post while away I did not have the web - just email.

So reading Highway Kind today reminded me of something I read in this article while I was away.

'short and generally superficial blog posts are a commodity, and it's difficult to make yours any better than thousands of others. It's hard to build up any user loyalty that way. "One longer post beats many small pieces given superficial treatment, which will essentially be free, so maybe you can get people to pay for it - maybe not in money, but in a registration, or whatever."'

HK certainly provides us with thoughtful, longer, running blog posts- though I suspect he is not going to start charging us for our 'customer loyalty' - and even when I do not reply they have always provided food for thought - I think we must be of an age too as so often the post has resonances for me.

eBeanz ( nonrunningteenbeanz has decided that this should be his name as a chap who is determined to make a career in computing) comments that while much of what Nielsen says is sense, his site is in fact simply poorly designed - and that he should not make a virtue out of the poor design.