Update on running and cycling

I thought it timely be useful to write a little update on running and cycling these days. Here goes...

Cycling

Right now my cycling tends to be mostly short local commutes and I'm quite enjoying this.  Normally I go to a Council place in Houghton Regis once a week and from time to time I drop in for a meeting or hot design at the Council offices in Dunstable.  Journeys are just as fast by bicycle, even though I'm hardly a speed merchant these days.

I like the independence cycling brings; going from A to B under your own steam without the fuss of running a car.  Besides, I do admit to feeling a tad smug as I get places quicker by bike.  I also enjoy some traffic free routes which is pleasant and this brings added enjoyment.  Mind you, interacting with other road users can be increasingly problematic and I'll give you some examples:

Being invisible on traffic calming road humps.  These seem to be popping up everywhere in the 20mph residential areas and often narrowed, so only one car can drive over the hump at any one time.  Even when I have priority many car drivers tend to "chance it" with me and assume I'll move out of their way, even though they're in the wrong.  Whenever this happens I hold my ground and ride straight at them.  They know they haven't got a leg to stand on and simply have to stop, looking embarrassed (this should teach them a useful lesson). I don't wish to antagonise motorists but I'm certainly not going to give way if I'm in the right.  Motorists need to learn and take note!

Packs of school boys on their 29ers.  While it's great to see groups of lads cycling to school, they are a bit uncontrolled at times.  They'll ride all over the road, often pulling wheelies and wobbling about.  I tend to give them a wide birth.

Laid back and lowered blokes. These are those increasingly common young men driving around in cars with lowered suspension, often with silly lights and dark windows.  To complete the laid back look their seat backs are almost flat and they can barely see out of the windows; in fact they look like 12 year olds trying to grow beards.  While the laid back and lowered blokes are doing their best to look cool in their uncool cars, I think they miss seeing me at various junctions.  When they do see me, they often look so annoyed their fancy cars are moving so slower than yours truly simply freewheeling past them.  I love this!

Running

I sometimes think I run more miles than I cycle these days, especially if I include treadmill miles.  Nevertheless running still brings more bangs for my bucks and I try to have a run four times a week.
Since the clocks changed back to GMT a couple of weeks ago, I have been running a few times at night.  I quite like doing this as it's something a little different and touches on my senses in a different way.  As I ran out into the countryside afterwork one day with a head torch, I was struck by how much I could smell, much more than normal - onions, damp soil, wood and so on, making it quite special.

It's a strange sensation when you come to run (or cycle) down hill and you haven't seen the change in gradient.  You simply find yourself going faster and faster without anymore effort.
Running at night isn't all plain sailing.  I have to be so careful I don't trip up and fall.  My eyesight isn't brilliant and it's easy to miss seeing the odd stone or tree root and the last thing I want is a twisted ankle or a broken arm away from help.  It is also quite hard to see the natural path to follow with so many falling leaves covering the track.

I am hoping to have a night run during the coming week with my good friend (and financial advisor) John.  Hopefully we will head over my favourite 7 mile hilly route over Dunstable Downs.  While I have run this many times before, perhaps 100s of times, I have never run it at night.  This is the kind of course which does take you off road for a couple of miles and you need company.  So I'm really looking forward to this as I've enjoyed so many night cycle rides over the years and a decent run has the makings of something very special.

I do like Strava; it brings an extra layer of interest to running and cycling.  It can be very satisfying and yet also a bit dispiriting.  Let me explain.  Two years ago I last ran a marathon and my pace was about 8:30mins/mile and I was quite pleased with that.  Nowadays my pace on much shorter runs is typically 9:15mins/mile.  It is depressingly true the blood pressure tablets I take to bring on tiredness and this might account for some of my slower times, together with being two years older.

BBC 3CR Health Show

Myself and Nana Akua

I've been on the radio again!  This time I was the guest of Nana Akua and her excellent BBC 3CR Health Show which is broadcast at 1:00 - 2:00pm on Sundays.

The topic this time was all about managing stress and, as you know, this is something which I've experienced and was the catalyst for all of this running, cycling and blogging.

Nana was such a lovely person to be interviewed by.  We started the conversation off with me explaining the nature of the stress I was under.  This was all about workplace based stress and how the stress levels were affecting me.  The conversation flowed through taking  up cycling, running and joining a gym.

Also Nana surprised me by commenting on my skin and saying how nice it was - now that was a first for me!  I don't think anyone has ever commented on my skin before.  The funny thing is that this happened TWICE - once in the off-air sound check and also once we were on the air!

I must admit to feeling a tad nervous (dry mouth etc) to start with as I didn't know her at all but once the conversation was underway it seemed to run okay.  It's always fascinating being in a radio station and being interviewed live, even though it's a little nerve wracking to start off with.  In fact I'd say I love having opportunities to talk about dealing with stress and healthy living.

Just after my slot there was the show's regular smoothie challenge.  This is where guests and callers pick which ingredients go into the smoothie - now some of these are a bit weird (coffee granules, pesto sauce, mustard) and it is either down to the Producer or Presenter to drink the smoothie.  You know what, this really did happen, it wasn't simply sound effects!

Related:

Hitting the Three Counties Radio airwaves, again

Talking about the Busway on 3CR

Nana Akua's website

Work-life update

I can hardly believe it is around 7 weeks since I last blogged here.  So much has happened.  Seeing as a blog is, quite literally a web log, I will treat this post as just that: a log of what's been happening.  Then I hope to resume normal blogging.

Work changes
My last post was about having complete faith and trust.  I also vaguely referred to something I wasn't in a position to share.   On that day I was interviewed and offered a new job which remained in management and I would maintain my salary.  I was also asked not to say anything as the unsuccessful candidates had yet to be notified.

I felt so thankful I had future employment lined up with security of a decent salary, pension and so on.  But it wasn't quite what I wanted or felt I would be best suited for.  I had also applied for another internal job as Partnership Manager.  This was a role I have already done but I knew would be tricky and I blew the interview.  I knew that was the case from 5 seconds into the first question.  My colleague who got the job will be fine.  It took me a while to find out I hadn't got the job as I think there were a few behind-the-scenes suffling around taking place.

What I hadn't mentioned at work at all was an external job with my Local Authority I had spotted and decided to go for.  Normally we can attend interviews in our work time but as I didn't want anyone to know about it, I took a day's annual leave.  When I found the job advert I wasn't actively seeking another job but it struck me as a job I could do.  It took me a few evenings to complete the on-line application and then fine tuning it on a Saturday.  Rachel double checked I had covered everything and cross referenced it to the job description.  Pressing the 'submit' button felt good and the day before the deadline as well!

Another interview
A few days later I had an email inviting me for an interview and, as is often the case nowadays, to give a presentation as part of the process.  I was very pleased to do this as I feel more in control and it's a good way of putting things across which might not easily fit into the remainder of interview questions and answers.  The interview itself went fairly well and I felt that I had given my best.

At the end of the interview I was asked if I had any questions to ask myself.  I breathed out heavily, smiled and asked "do I lose marks if I don't ask anything, I'm exhausted!".  The interviewers both laughed with me and reassuring said I didn't.  Actually I followed this with saying sometime thing about time scales and when I'd know the result.  In the nicest of ways it was explained that although they had been interviewing through the day (it was a Friday), there was one further person to interview on the following Tuesday.  Because of this, the earliest I would know would be on that Tuesday afternoon or possibly on the Wednesday.

Tenterhooks  on Tuesday
From the interview on Friday, the days went slowly and I kept thinking about the interview.  I was almost replaying it in my mind, going over the things I remember saying and trying to match this against the questions I could recall.  The rapport seemed fairly positive between myself and the interviewers and I was left feeling it had gone fairly well.  I knew I had done my best but naturally he big question was "was this good enough?  Was there to be someone else better than me?".  Perhaps?  I just didn't know.

Friday went, Saturday, Sunday and Monday crept passed slowly.  Tuesday and then Tuesday afternoon arrived.  Luckily for me I didn't have any meetings so I was just working at my desk, which is in an open plan area.  My phone was there on my desk and I'd listen out for it overtime I got up and walked across to the printer or tea station.  I even took it with me when I went to the toilet; I just didn't want to miss THE phone call.

Five thirty came and there was no phone call.  Running through my mind was the thought of the successful candidate having a phone welcome conversation followed everyone else the following day, myself included in that.  I was a little philosophical but not giving up either.  I changed into my running gear and went for a post work run around Stevenage and that's when things changed!

I was almost back to the office and jumping into my car when my phone rang.  I took the call and was amazed, thankful, surprised and totally flabbergasted I'd been offered the job.  Forgive me for not going into all the details.  I did, however, apologise for being a tad out of breath and for the noisy traffic in the background through explaining I was having a run.

"You're putting me to shame Doug, I'm at home now and I thought it would be better to call you after you would have finished your work for the day".

I became a little cold having stopped running to take the call and so I ran back to my car with that extra spring in my step.  I called home to share the good news once I was at my car and drove home with the most enormous grin on my face.

Keeping quiet at work!
I knew my new employer was wanting to move swiftly to all the pre-employment checks which would include references.  I also knew that it would be bad form on my part not to say anything to the CEO before a reference request arrived in his inbox.  I waited until the Thursday to tell him, I was just wanting to savour the moment for myself for a little while.

The CEO genuinely was delighted for me and was generous in the things he said.  I also agreed I wasn't going to announce the news widely until I had the contract and I was actually handing in my notice formally.  I shared the news with a very small number of close colleagues, of whom I trusted.

Is it really happening?
It took about 4 weeks for all the pre-employment stuff to take place.  Occupational health, DBS check, references, bank details and so on.  It was, at some point, slightly surreal.  It was helpful that the new HR department kept in regular touch with me about all the different steps taking place.  Eventually all the checks had been done and I knew my contract was coming and I had to give some thought to how I might announce the news more widely.

I was a fairly regular attendee at SMT, the senior management team.  Although I wasn't quite in that club, I often had business there of one kind or another.  And so as I was giving a general update on some things, I left staffing to the last bullet point.  I updated SMT on my small team and then shared the news about myself.  Many seemed surprised, especially as I'd been offered the internal job.  Afterwards quite a few came up to me wanting to know more and then the news spread more widely.

The last few days
I managed to negotiate a slightly early exit on account of the informal notice I had already given.  Gradually I shared the news with external people, some of whom had heard on the grapevine.  I sent a round-robin email to everyone.

A Director thought I needed a bit of a "jolly" before I left and I got asked to go to Anglia Ruskin University to represent us at the employment fair for criminology students.  So I went there on my penultimate day with a colleague having spent a couple of days clearing my desk etc.  I liked that as it wasn't much fun moping around in the office.

The last day came, last Thursday.  A colleague from Norwich came over to see me as she's picking up some of my work.  And then the last few emails and sorting this and that including my final "out of office".  The CEO took me out for lunch which was nice, though we were both slightly guarded.  Back to the office I produced cream cakes for everyone and at 3pm came my farewell.  The CEO was very gracious and said some lovely things.  I also wanted to thank my colleagues around me and say how many positive memories I was taking.  I surprised myself by referring to the tough times in my work.  These were the times when I had learnt the most and had generally benefitted myself.  I could think of the tough lessons I'd learnt, the stress I'd had on occasions and how this had pushed me to the edge.  I held back on those things, there are times when it's best to do this.

I handed the CEO my ID card, phone, iPad and door pass.  We shook hands and I went downstairs to Offender Management and said farewell to a number of colleagues individually who hadn't realised I was actually leaving there and then (a couple of others are going on Christmas Eve).  I said my farewell to the receptionist, asking her to finally sign me out.

Running and so on
Well everything has been going okay until 10 days ago.  My mileage for the year stands at 970 miles and I managed to pick up the most awful cold about 10 days ago.  You know this has happened before after a flu jab and I'm not convinced they serve me very well!  It's only today that I'm really anywhere near ready to run and I know I'll go around the bend if I don't get out there for a few miles today.

I suspect I need to take it easy as it must be 10 -14 days since I last ran.  I also guess I need to run a bit everyday now to hit the 1000 mile mark before the 31st.  It would be nice to have a few miles to spare and I'm sure I'll reflect on the 1000 mile challenge over the next couple of weeks.

Related:
Washing smelly technical fabric
Bison Hill
MK Marathon race report

MK marathon training update

Well, well, well would you believe I am behind with my training, yet again.  Nevertheless I'm looking on the bright side and hoping it'll all come together on the day.  As usual these things are complex but it can be broken down into two main headings:

Work pressures

My work is pretty tricky at present and I've not had so many opportunities to run after leaving the office and driving home, although this week I've managed a couple of runs.   Other times have found me spending some time at our other offices which are a little further away.

Although I sometimes feel I just want to get into my car at the end of the day and drive away as fast as I can (i.e. escaping work) I have never, ever regretted a run.  Surprising how even a 30 minute run can bring so many benefits.

Injury!

Yep I have picked up an injury.  Some might say it's "about time" as I have been pretty lucky in my running career through having been almost completely free of injuries.  This time it's a bit more involved....

Dr Doug reckons I have strained, or over used, one of the calf muscles in my left leg. This might be the generic and classic "shin splint" but I don't think it is quite that.   This in turn has led to my gait changing and this has had a knock-on effect with my left ankle, knee and hip all having a grumble.  Having my new shoes do help; these are Asics something-or-other and a little more neutral than my previous Sauconys.  

What helps?

Well I'm back on the Cherry Active as it is pretty good for a post-run dose of good things to help with muscle soreness.  I'm still not over-keen on the slightly tart taste but it is an effective medicine.  

Resting more is always a good thing and I'm making sure I don't skimp on sleep.  Funnily enough, this seems to be in the media far more these days; good sleep seems to be the latest fad in the healthy living circles and probably much to the frustration of those marketing men.

The other element in trying to help myself is simply knowing my own body, reading the signs and judging how far I can push myself.  Now I know that I have the marathon about four weeks from now and I should be peaking now followed by tapering.  Instead I'm still building up!  It is often a tricky balance between training and taking it easy: too much training will aggravate any injuries.  Doing too little will mean my body isn't quite ready for the distance.  Normally I'm pretty good at judging this and so I hope I can continue - but I can tell you, it is a tricky balance.

And then my run yesterday morning

Yesterday was my latest long, slow run.  I like my long runs best of all although they are the most difficult to fit in with family and work life.  Here's my run in numbers:

• Distance: 16.1 miles
• Pace: 9:24mins/mile
• Calories: 2172
• Pee stops: 1
• Other runners: 0
• Cyclists: 8
• Elevation gain: 928feet

Setting off felt as if I was hobbling and I must have looked a very awkward runner.  After 20 minutes I was staring to get warmed up and by 40 minutes I finally felt loose and running in a fairly fluid way.    I could feel my injury a little now and again but as it seemed better than I expected, I decided to run further and it's just as well I did.

The route was one I had run before although I added the full Bison Hill climb, rather than leaving the road half way up.  This is a serious climb around here and I love it!  

Although 24 hours later I do feel a little creaky, I am better than I was with last week's 14 mile run, so that's pretty good.  Suddenly all this makes me feel a bit more optimistic about the MK Marathon.  Already next week's long run is falling into place with arrangements for running while my eldest daughter has her tap dancing lesson: this should give me a 3 hour window to run around those country lanes between the grotty Luton and the okay Stevenage.

So, it's all coming together!

Which is harder?

Crikey, I have recently entered the Milton Keynes Marathon, this will be the third time I've done this event.   I didn't do it last year as I concentrated on cycling so I could compete in the Coast to Coast in a Day event.  This was 150 miles on the bike over a very hilly terrain.

So, which do you think ought to be harder?  Running a marathon or cycling 150 miles?

My gut reaction is a simple answer – running a marathon is easier, for me.  And then the more I thought about it afterwards the more complex the comparison seemed.

Firstly, to cycle 150 miles it might be worth considering what is involved.  It took me a little over 13 hours to complete the hilly distance earlier this year and this included four feeding stops (probably about 15-20 minutes at each) and a ferry trip across Lake Windermere.  Compared to the 700 other cyclists this time was slower than average, even when taking my age into account.  Getting ready took several months of training, gradually increasing the distances to the point I was fairly comfortable covering over 100 miles in a day – building up gradually is the key here, with a number of shorter rides in between the longer weekend rides.  The shorter rides are important, either for simply keeping those muscles, ligaments etc in good shape, for getting used to some steep hills or some brisker rides to keep my heart rate up to a higher level for a longer period.

For running a marathon, the format is remarkably similar.  I aim for a long run at the weekend and shorter runs during the week and these involved a few hills (which I absolutely love), some shorter sprints (bringing a dose of the Runner’s High) and simply a few short jogs around my local neighbourhood to stay fairly supple.

In running a marathon, it takes me about four hours, give or take a little, to run the 26.2 miles.  This is running at a steady, constant pace throughout.  There are no stops for feeding or drinking – this is done on the move and “little and often” seems to suit me best.  The only possible reason for stopping briefly is to use a Portaloo or at the direction of a marshall, so really it is non-stop, all the way.

The events – how they might compare

The Coast to Coast in a Day is not a race, although there is a hint of being in competition with each other or, at the very least, in competition with the clock and yourself.  After all everyone is given a timing chip and cyclists are identified as gold, silver or bronze according to their time.  You have a fairly broad window in which to start; if I remember correctly this is over two or three hours.

Running a marathon is completely different.  Everyone is lined up against the starting line waiting for the gun to send everyone off.  We also have timing chips which generally differentiate between the chip time and the gun time, since it can take several minutes to actually get over the start line owing to the 2000 – 3000 other runners.

Coming in towards the finish line is also different.  With the marathon it is a case of one last push in trying to shave off a few seconds and come in with a real rush of the Runner’s High and the need to walk or jog a little to aid recovery.  After a long 150 miles the applause was just the same but the focus is on having completed the gruelling challenge and never mind the time.

The mental challenge

It is easy to chart a physical training programme and record your progress, increasing long ride miles each week or two (20 miles, 30 miles, 80 miles, 95 miles….).  Training ourselves mentally for the challenge is more subtle and less easy to pin down.  It is influenced by personality, natural determination, how easy it is to do physically and a whole range of other factors.  And yet we shouldn’t under estimate what part this has to play in an endurance event.  Being physically fit is essential, yes of course, but I would argue you must be mentally prepared as well.  In preparing mentally for a challenge, it is not simply a case of building up the miles.

Taking part in running a popular marathon you’re surrounded by other runners, pretty much all of the time and the effect is to sweep you along.  I tend to run a little faster in this situation, which I suppose is part of the general idea.  This doesn’t stop the occasional feeling of being low and down, this can happen at various points when it seems a struggle.  Cycle events are at times more solitary with people starting at different stages and the field stretching our more easily.  It could be argued that the mental challenge is the biggest challenge of all; having the grit and determination to keep going when it all seems to be too much; this used to be referred to as “character building” by unhelpful, well-meaning people.  Sometimes the monotony of the cycle training used to get to me, particularly on the same roads, in the same bleak weather, the same irritating rattle all added up to be uninspiring at times.  I used to allow my mind to wander onto other things, quite often cycling-related and tried to be positive and this generally worked.  Nevertheless there were low periods when it seemed sensible to ask “why am I doing this….?”

It was using my bike on the cycle turbo trainer which was arguably the most difficult.  I still do not like it and find it very unmotivating.  I can only see it as a means-to-an-end.  Some people I know rate spinning classes quite highly and enjoy them, so this could be a possibility in the future.

Sometimes thinking of some kind of a reward is motivating. When I used to be out cycling last winter – and not always enjoying it – I used to think of that red hot shower I’d have when I got bcd to warm myself up, or that lovely coffee with a slice of cake containing 1000 calories.  I used to think of losing a little more weight.  When I did the Coast to Coast I “gave myself permission” to go and buy myself a carbon fibre bike afterwards (and I still haven’t got around to this and I doubt if I will).

Sometimes any of us will hit a bit of a wall, when our energy levels seem to drop and legs feel like jelly.  Generally this lasts about 5 – 10 minutes and occurs around 20-30 minutes in if I’m running and a little later if I’m cycling.

It is also a tricky challenge in the training, for either discipline, when you’re out in bad weather slogging away and questioning why you’re doing it – I find this is a healthy question to ask and reflect on.   It was during the Coast to Coast cycle ride that I once hit a low patch, somewhere in the second half when I found myself cycling alone – this was unusual in that event.  I also remember feeling a bit fatigued and had cramp.  That was the lowest point and probably the most testing. It was also a point where I had to stop because I had cramp in my upper right leg which was extraordinarily painful (I still remember that!).  And yet no matter how bad it became, there was no way I was going to give up: I knew I was being tested in a way.

So, which is the most difficult then?

For me, it is cycling 150 miles.  Running a marathon seems “easier” by comparison.  However, that’s just me and thank the Lord we are all different.

Thinking about a new challenge...

Okay so you have gathered by now I'm getting back into running more and really enjoying it.  Yesterday morning I had some time to think a few things through while I was doing a 10 mile run, once again on the Grand Union Canal towpath.  This time I headed south from Linslade to Horton Lock, back up through Leighton Buzzard and returned to the start.  Great.

Here are my thoughts, summarised in a clumsy way:

Running is good for me, physically.  It helps keep my weight down, helps maintain a good cardiovascular health, strengthens my ligaments, tendons and all the muscles etc that hold it altogether.

Running is good for me, mentally.  It helps me think things through, makes me feel good (runner's high), sleep is even deeeeeper and more wonderful and most importantly, it helps me keep things in perspective, deal with stress and solve problems at work.

I happen to prefer the longer distance challenges rather than speed i.e. completing and enjoying a marathon is more important than achieving a new PB in a 10k.

I work best when I have something to aim for, a target, a date in my calendar.  So this all brings me around to thinking of making sure I run every day, or more sensibly 5 or 6 days a week.  I have previously had little "projects" where I have made sure I have run or cycled every day over the Christmas holidays i.e. up to 12 or 13 consecutive days.  This has worked well.  Last Christmas I cycled in all kinds of crazy winds, rain, ice and darkness.  Previously I have done the same except I have run instead - and absolutely loved it!

So, with these ingredients, what would hit the mark?  Enter some kind of event?  Maybe.  Run 1000  miles in 2015?  Yes, this could be getting closer.  And then I thought "why wait until January 1st before I start doing this?  I could do this tomorrow".

I chatted to Rachel about this.  Broadly supportive but reminds me I mustn't go tempting her to do anything like that.  Through a combination of my discussions with Rachel and thinking it through a little further I am weighing up the pros and cons (and I did this in 2013 when I started to consider a long distance bike event).  So here goes:

Reasons to run 1000 miles in a year:

• Great to have a challenge, might bring out the best in me
• Good discipline, which I need
• Health benefits of running
• No huge exertion - i.e. more about "little and often" rather than running a few marathons (though I wouldn't rule that out!)
• Even short runs count.  A humble 3 mile run which can easily be done 25 minutes is 0.3% of the aim.
• No huge expense as I wouldn't need to buy a new bike or anything like that, just one or two pairs of running shoes
• When I'm an old man, I can think "I did it"
• I reckon I would normally run 600 miles in a year quite easily, so I should be able to make it to 1000 miles.  After all it is less than an average of 3 miles a day, if I were to run each day
• Plenty of things to blog about (I might even start a new blog???)

Reasons not to run 1000 miles in a year:

• Could become a bit boring or monotonous
• Will it wear out my joints?
• I could become a running bore
• I could find I give up cycling completely, something I don't want to do
• What if I fail for some reason.  Will I feel foolish, let myself down, embarrass myself through having set myself up?
• Supposing I trip over and really injure myself?  I have had a few trips and falls since running and this is probably my biggest fear.

Related:
Christmas holiday run no. 12
The Pros and Cons of cycling Coast to Coast

Would be glad to have any comments.....

Benefits of trying out the High Ropes

Me, on the high ropes at XC Hemel Hempstead

This little outing took me by surprise.  It started with Hannah and Becky being booked in while Rachel and I would drink coffee, plot and plan.  The plan changed, it was to be Hannah and myself.  Gulp.  This sounded scary and it looked awfully high from ground level.

We booked in, I read the disclaimer form and recall it mentioning how I was agreeing it was a potentially fatal activity.  Yes of course I would have a go, with the odd bit of knee shaking.

Hannah had done this before and is a fearless climber extraordinaire. We had our instruction from Owen and we were off.  Needless to say Hannah went first and lapped me in no time at all.  It is a high level obstacle course but to prevent any fatal falls, you wear a harness and a helmetwhich is attached to an overhead rail.  So if you do slip or let go, you'll have a wedgey (as ably explained by Owen, the instructor) and then just dangle there.  Greater challenges can be arranged by having a longer rope, so you'd have to pull yourself up a bit.

Owen our instructor making sure Hannah was ready to go.

Afterwards we got talking to Owen, our instructor.  Clearly a man who is passionate about all the activities in the XC building - besides the high ropes there is caving, climbing, skateboarding and BMX stunt riding.  Quite an impressive building all in all.

When I said it sounded like a hobby he was getting paid for, he smiled and couldn't disagree.  He loved it!

I asked Owen about the benefits of the high ropes.  What do people get out of it?  Why do they do it? Already I was feeling a fraud as I could tell myself but it was going to be interesting to consider the real range of the high ropes experience:

• Confidence.  That's about confidence in yourself and your ability to push yourself in to new ground.  Just have some trust in yourself and what you can really do
• Over-coming phobias.  Many people experience a fear of heights; their fear of falling no matter how safe they might be.  This does carry some risk, but so does driving a car down the M1 to Hemel Hempstead.  It's a manageable, controllable risk
• Muscle strength.  Obstacle courses like this get you using different muscles and muscles you didn't know you had!  Novices lilke me tend to use their arms more than their legs.  I think as my experiences grows, I'd be much more proficient before long
• Fun.  Yes after my initial apprehension, it was fun being able to master the challenge and to be a little quicker on the second and third laps.  Never as fast as Hannah though.  Being beaten by a 12 year old - how uncool is that?
• Trust.  That's about trusting the instructor, the equipment and your own judgement. 

The more I think about this the more I'm pleased Hannah twisted my arm.  It was good fun and I'm so pleased I did it.  I even enjoyed looking down, seeing other people looking up at me.  I asked Owen if anyone stood out, if there were any moments that stuck in his mind.  He said the oldest person was actually in his late 50s (hey, I thought, I'm in my 50s but I never want to think of myself as being anywhere near the oldest).  From time to time people need rescuing.  This could involve the instructor simply being with someone and helping them around, right through to someone needing a more official rescue.  They are well equipped and practised for lowering people straight to the ground in the event of emergencies.

So why not give it a go if you get the chance?  High recommended. 

Thank you so much Owen for making our High Rope experience so good, for your attention and time and your passion for bringing these experiences within easy reach for almost anyone.

Here's their website: http://www.thexc.co.uk/

 

On line help for new runners

Here's a couple of things that might help if you're thinking of becoming a runner.  Yes you!  You know who you are and I really want you to enjoy the benefits of this wonderful life giving sport.  So, following on from my recent post Gadgets for Runners I'm thinking these might be useful for you.

Couch to 5k

This is an on-line resource to help people get fit through running.  Although it's not that old it has tremendous growth and large numbers have, quite literally, taken those first steps of getting out there in their trainers for a brisk walk.  One really good feature is a friendly pod cast coach in the form of Laura.  Laura keeps people motivated and eases people through different sessions as they gradually make it to a 5k non-stop run in 9 weeks.

Added to that there is a forum where, it seems, there is a lot of support between the C25Kers as they share there experiences, ask questions and generally entertain on-lookers.

So if you're reading this on-line and you have an ipod, smart phone or some other gizmo like that, you and Laura can get going together.  I'll make it even easier for you; just click here for the link!

Map my run

This is something for runners at all different levels; there's something for everyone there.  Having said that I think if you're going to use C25k to get you started, this is a natural follow on.  

Again it's one of those resources where I think it's fair to say "you'll get out of it depends on how much you put in" (parents - how often do we find ourselves saying that to our children?).  I digress.  Map my Run will work best if you have a GPS devise you can link up with the site, so it literally will map your runs but I think you could do it manually.  There are some other good-lookin' resources there such as keeping track on your nutrition as well as the miles you pound.  And then, there's the on-line community right there for you and with the option of being able to connect with other people in your area.

Related:

Top tips for new runners

Top tips for intermediate runners

The sheer joy of an early morning run

Is it safe to run alone?

I never feel worried or unsafe about running on my own.  Sure, I've had a few falls and trips but nothing too serious.  This business of tripping up is, for me, probably the biggest threat but in reality I know it's not likely to be a serious risk in terms of likelihood or consequence.  Other risks to safety can also be from "natural" hazards like being chased by cattle, slipping on ice, being struck by lightening or some kind of attack or abuse from other people, animals etc.  This morning on my favourite 7.5 mile hilly run I managed to startle a large dog who was being taken for a walk by a small petite woman.  The dog leapt up at me and I pushed it away; the woman was very apologetic and I too apologised for making the dog jump.  No harm done.

I have made the concession of taking a mobile phone when I go running, it fits neatly into the small zipped pocket on my shorts.

As I said, I feel safe from any kind of attack or assault when I run and here's why:

• I normally run in the early morning.  Few dodgy people are around.
• Most muggers operate in urban areas, not in rural areas
• I don't have a tempting iPhone strapped to my arm
• Many muggers (and the like) are most likely to be fast asleep at that time
• I run with confidence and not afraid to look people 'in the eye'

For me it's about showing an air of confidence and behaving in a purposeful way that has served me well in many different situations.  The same applies to running and here's a few further thoughts:

• Knowing the area or neighbourhood is important.  From that you can apply some common sense about what you're likely to expect. 
• Try to avoid looking lost, even if you are.
• Dodgy people don't have horns growing out of their heads.  First impressions and your "gut feel" are important in judging people but bear in mind it is difficult to tell if someone is a threat just from their appearance. If you see another runner, don't automatically assume they're not a threat
• Make sure you let someone know roughly where you're going and when to expect you back
• If you do run in neighbourhoods that concern you, consider taking a personal alarm.  If you can take a dog for a run so much the better.  This is assuming you don't have a tiny lap dog called Cuddles.
• If you listen to music as you run, you're not going to be as aware of things going on around you (including someone running up behind you) and it could be a reason to steal from you
• Maybe think about what you're wearing and whether it might attract the wrong kind of attention but in any event you have the right to wear exactly what you want regardless of what anyone else thinks
• Carry some form of identification

Keep things in perspective.  The odds of anything untoward happening must be tiny but it does depend on the neighbourhood you live in or the terrain you run over.  You'll know what it's like and can plan accordingly.  For me, I'd say it's important to keep things in perspective but don't completely ignore thinking about your own personal safety.  

Rising above self doubt

There are times when I really doubt myself, in all kinds of ways.

I doubt my abilities as a husband, a father and a friend.  I doubt myself as a manager within one of the Ministry of Justice's arms and the criminal justice system as a whole.

I occasionally question what contribution I am making to the world we live in.  I also sometimes wonder if "today" is my last day, will I have done something worthwhile and be able to face my ultimate judgement with my head up or slumped down.  The answer was, yet again, very clear this morning.  The answer must be a clear YES.

When I go for a run I am faced with a number of cross roads where I could go either left or right.  The way I go dictates the nature and length of the run.  At the end of our driveway is the first of those cross roads.  I had a choice of going for a short 3 or 4 mile run.  This seemed tempting as, with the business of family life, I have only run 3 miles in the last week.  Could I seriously run much further this morning?  Surely I must have put on some weight?  All that scrummy unhealthy picnic food we had yesterday.  Maybe a shorter run is sensible.

No.  No way.  I set off for my favourite 7.5 mile hilly run.  It was, after all, the perfect morning.  It was early and quiet outside and soft sun drying off the overnight dew.  It was, I admit, hard going for the first mile and I even felt my left knee protest a bit.  I've never had any problems with my left knee so I decided to ignore that potential excuse to return home.  After a mile I get to the first hill which, for a few yards, is 1:5 but gradually levels off.  I ran up with ease and felt good.

Then as the miles rolled away I found myself enjoying my surroundings, something I have blogged about many times before.  Once I had reached the half way stage I come out on to an escarpment which has a fantastic view stretching for miles and miles.  I felt really good, although I wasn't going too quickly, more marathon pace (probably 9 or 10 minute/mile).  Coming back through the houses I started to feel the benefits, reassured that I could do this, not an Olympic performance but a straight forward run that I have done so many times before.

The question I ought to have is not whether I can do anything in particular.  Instead a question of what more can I do?  Not so much whether I'm good enough to be a this or that.  I am already those things but how good can I be at those things?   There is so much to do and yes, these can be accomplished.

So there I am.  This morning's run has helped me rise above those feelings of self doubt which can all-too-easily creep in.  We can all be assured it is within our grasp to push ourselves further towards our potential, no matter what that is.



Related:

Running to save my career
Wow - I feel great
What is the runner's high?
Reasons to run

Active parents = active children?

Becky, my 13 year old daughter riding my bike!

I know that my first responsibility is the well being of our two daughters - to provide, love, nurture and prepare them for making a good contribution to society when they grow up.  For me, this is probably the most difficult job in all the world.


One of the things we are determined not to do is to fall into a modern parenting trap.  The trap is raising kids in sterile plastic bags, while wrapped in cotton wool.  Another thing is ensuring they're not lazy and ought to have a bit of independence as they grow up: self confidence and reliance.  There seems to be a mentality around about not climbing a tree because you might scrape your knee, or not to risk going outside because there's a chance it may rain.

Kids don't seem to cycle very much these days

Earlier this week I took my kids to school and happened to notice another parent unloading a bicycle from their car.  Naturally this caught my eye and this was soon followed by bumping into an acquaintance (Chris) who is a Bikeability trainer (in "old money" this is the Cycling Proficiency test).  We had a brief chat in which he said he'd come to do the cycling training.  Out of one class only 3 children were doing it (and I think that was Year 6 - an ideal age).  This is depressing and sadly it is not unusual.  I remember when our girls did this training, there weren't many others doing it.

The vibes I pick up is around the kind of excuses parents sometimes use to justify their own lifestyle.  Some of these are paraphrased as:

• The roads are too busy
• There are too many potholes in the roads
• Bikes are too expensive
• We don't have enough time
• There might be a paedophile lurking out there somewhere 

Why is this so important?

Physical fitness

I was at a conference earlier this week at Bristol (Social Investment in the public sector) and it was mentioned the NHS spends 10% of its funding on Diabetes related issues.  Type 2 diabetes is a growing problem which, it could be argued, can mostly be attributed to modern lifestyles with their poor diets and a lack of exercise.  Children tend to follow the example of their parents, often picking up many traits of their lifestyles and attitudes.  While I was in the West Country I went to see my parents at the coast and it is appalling seeing young adults waddling along the sea front so heavily.  Many were over weight and you could see plenty of "man boobs" wobbling around under football tee shirts - there were so many!  It is not helped by the number of candy floSome wise wordsss, chip shops, fizzy drinks etc that could be bought in many places.  There were middle aged people who were clearly obese needing walking sticks and then some older folk needing huge battery powered wheel chairs which were almost the size of a small car.

Surely it is important that our children, who are still growing and impressionable, grow up being physically able (wherever possible) and fit and healthy.  Their habits, interests and past times now will probably have an influence on their adult lives, so let's get this right now.

Confidence

Rising to a challenge takes some confidence and I think it's good to stretch our children from time to time.  There's something about that self belief, confidence and willingness to rise to the challenge - isn't that a quality  we need in society, in commerce?  Then there's something being able to accept things when we fail, when we don't quite make the distance.  That happens in life and knowing how to handle that is important.  Being able to reflect is important too, to learn from our mistakes and errors, to consider our impact on others around us in our communities.

How do we know our limits unless we try; unless we push ourselves to the limits and then just a little bit further?

Pushing boundaries

Children can push boundaries in all kinds of ways and I think that's all a part of growing up, no matter how trying it is for parents at times.  To be honest, there are some boundaries that get pushed which I don't find helpful (like my patience at times!) but other times with school work and what can be achieved is positively encouraged.  Surely so many things have been achieved by the "greats" of history when boundaries, accepted conventions and beliefs have been pushed to the limits?

To be imaginative, to dream

Just imagine how dull the world would be without art, without music or an outlet for our feelings and emotions.  Just imagine a world without people with vision, without courage or conviction to do what is right.  We must nurture our children to be like that but vital to do it with the right value base - to know what is right and wrong, just and unjust.  

Some wise words

Surely the age old saying of "healthy bodies, healthy minds" must have much going for it.  That's just a saying but in the Bible there is the book of Proverbs (which I often find myself reading or recalling) and in chapter 22 it says:

Train a child in the way he should go, and when he is old he will not turn from it (verse 6)

The sluggard says, "There is a lion outside!" or, "I will be murdered in the streets!" (verse 13)  For me this means we shouldn't be lazy, thinking of excuses and reasons why we shouldn't do things.

Related:

You might like to check out a blog I enjoy - the Family Adventure Project - now I don't know if they're Christians or have any faith (I honestly don't know) but I do admire them.  They also cycle, amongst other things, as a way of raising their kids in a wholesome way.  Very readable, sometimes funny, sometimes reflective, inspirational and always worthwhile.

Cycling to school a previous blog ramble from April 2011.

The sheer joy of an early morning run

Just a few brief thoughts from this morning's 8.5 mile run...

• Decided to do my favourite hilly run this morning, setting off at 5.40am.  Once outside town it takes in a few hills, some woodland trails and some open views before dropping back into the urban area 
• How wonderful being up and out before anyone else.  My family were slumbering away.
• At last the weather in May is as it ought to be
• Very misty, especially higher up but there is the promise of that fading away by a rising temperature through the day.   I love the hazy sunshine we get at this time of year
• Why couldn't I have gone sooner?
• I knew I had to think through some issues from work - some don't "get it" and should.... how can I fix that?  I'm normally adept at manoeuvring these situations, I just need to work out my strategy.
• Pace - gentle for most but delighted in a few faster stretches
•  Again that feeling of freedom.  I am so thankful I live in a free society in a peaceful country and do not take this for granted.  I have no fear of being mugged, robbed or being any kind of victim
• I have the rest of the day ahead of me (a days' leave from work as well!) and what will it bring?
• I have problems at work but this run is a brilliant reminder of being able to conquer these issues; to rise above things, to draw people along and not having  to push or drag people
• I am thankful I could run so much further but 8.5 miles was enough today.

Going for a bike ride soon.... (yipeeeeee)

Relaxed run, UB40 and a good view of work

Now that Mrs Ramblings has agreed to be my coach, she has got be back on track as far as training is concerned.   This is of considerable help as I have found myself behind my marathon training schedule and this Saturday will be a test for me to see how I fare in a 3+ hour run.

So this evening's run was a "relaxed one hour" run and I made sure it was exactly that.  You'll see from the image that the inspirational lysoft reggae track from UB40 was the music of choice this evening.  It was an easy run covering 6.5 miles in the hour.

I found myself thinking of all kinds of things work-wise.  Right now I'm not too pressured and a few interesting things going on.  Perhaps I can tell you about the Rambling Guide to Contract Management?

Here goes.  The number one priority for me, in respect of a publicly funded "service" type of contract is to get the relationship right with the contractor.  Work it as a partnership agreement.  Sometimes colleagues have demanded I show them a contract upon feeling aggrieved because something isn't right but I always refuse as I don't want someone interfering and yet I might just take up their cause without them even knowing, providing I think they may have a valid point.  Getting the relationship right is a great way of dealing with problems at the lowest level and drawing the best out of the contractor.  Also it's good to learn together and even better when two or more contractors start working with each other - that's then when the sum of the parts is greater.... and I was amused when I noticed NOMS have a project with that name now.  If I need ever to refer to a contract to point out something, that's almost the point of my failure but I will always know what the contract says.

Another reflection is about all the fantastic work volunteers do within the Criminal Justice System.   Most volunteers work tirelessly away from the public eye, although Magistrates are an exception.  How things change and sometimes for the better!  We now see examples of ex-offenders working as peer mentors very successfully and other volunteers working with high risk sex-offenders through the Circles of Support and Accountability projects dotted around the country.  This is all excellent stuff and a real joy to see.  What sticks in my mind was meeting an offender in a focus group and when I asked what he thought of his volunteer mentor he said "...he makes me feel I have a right to be alive in spite of what I've done".  That is so powerful and such a reminder of how ordinary people can make such a difference in the lives of some very needy, damaged people as they make amends for their crimes.

So there you go, a nice quiet, easy and reflective run, consolidating my unofficial approach within the system.  No dramatic Runner's High, just that feeling of being at peace with a job that sometimes drives me up the wall.

My coach will, no doubt, be instructing me on tomorrow's evening run but I bet it won't be quite as easy!

Hold on Baby - and go for a run

Must tell you about a run I had a few days ago.  Not a very promising start as it was on the zzzzzz treadmill at the gym.  I took my iPod shuffle and somehow it all came together - good running form, nice pace and some nice music.  Unexpectedly this was in the best form - namely Tom Waits singing "Hold on".  Just seemed a brilliant self-assured piece of music to have a good solid run to.  It's quite a long track and it came at just the right point in the run.  I only had an hour, so this is how I roughly used it:

• 0-5 mins 6mph
• 5 - 20 mins 7mph
• 20 - 40 mins 7.5 mph
• 40 - 60 mins alternating every 2 mins between slow (6mph) and fast (9mph)

The last minute was at 10mph, just enough to give every bit of my 50 year old body a thoroughly good work-out and then a couple of minutes jogging and walking to cool down.  Bike ride home after a red hot shower.

There are times when it just all comes together - music, running form and of course that Runner's High.  All those worries, stresses and niggles just melt away.  That's special.

Just as a reminder, here's what a Runner's High makes me feel:

• Euphoric
• Confident
• On top of the World
• I can handle anything
• Reassured
• Calm
• I don't care if anyone laughs about me
• I can do this
• Unbeatable

Thank God for a brilliant run which I needed so much.

How to give up smoking in one easy step

As I enjoyed writing the blog post about being tee total (i.e. no alcohol) I thought I might blog about smoking. Before I go any further, let me assure you I haven't smoked for many many years - it was a young adult kind-of phase.  I am not proud of myself for this and thankful it has become a distant memory.   The nearest picture I have of me taking part in that shameful habit is this one, above, which as you can see is from a cycling trip in Kenya, all those years ago.

I bucked the trend as far as smoking is concerned.  As I had made it into my twenties with never having had a cigarette, you might ask why start then having avoided the ubiquitousness and crafty fag behind the bike sheds at school .  Well, this is my answer:  in 1984 as I toured around Kenya and Tanzania on my bike (aka a real heap of junk I had while I was at school) I was sometimes given some cigarettes which I saved up in my pannier bags.  They were given to me as part of the change when I bought a meal somewhere.  This was common practice then and as most people used to smoke in those days, I guess it was appreciated by cafe customers to have a cigarette after their meal.  Mine was often omelet, rice and gravel.  Once I had collected up all those cigarettes I decided to try one while camping in the middle of nowhere one night.  Naturally I coughed my guts out, spluttering and spitting.

So, with such an awful start, why did I continue?  For that matter, why would anyone want to smoke?  Let's look at what is involved.  

You take a load of dried tobacco leaves, spray them with a cocktail of nasty chemicals, wrap it up into some paper or press into a wooden pipe and then set fire to it.  Once your miniature bonfire has started to smoulder, you breath in the smoke and allow it to circulate to every last corner and crevice in your lungs.  As I have mentioned above you cough your guts out, everyone does it the first time.  You have a horrible taste in your mouth and if, like me, you threw up and swear you'll never do it again.  Except you do.  You struggle to get a taste for it and by the time you do like the taste and the nice feeling it gives you, you're hooked.  You are hooked on that nicotine and you then find yourself needing a cigarette at key times which then become more and more.

You also pay through the nose for it.  Back in the 1980s a packet of 20 cigarettes was around £2.00 (give or take a bit).  Now I notice they are three times that.  Wow.  Amazing how people continue to smoke even when they can't afford it.  

Not having enough money adds to the stress of life which makes some people smoke all-the-more.  I once remember going into a tiny little shop opposite the Probation Office I used to work in, back in the 1980s.  It was the old-fashioned kind of shop where you stood in front of a counter and had to ask the shop keeper for what you wanted.  Standing in front of me one day, I remember one of my offenders asked for a bottle of milk, a loaf of bread and a packet of cigarettes .  When he realised he didn't have enough money, I thought to myself  "I bet he'll just buy the cigarettes" and sure enough he did.  He didn't know I was behind him at the time, so when he came to see me for his next appointment, I asked him about it.  He was trapped there in his addiction, along with the alcohol and drug use which I already knew about from his offences - it was another addictive behaviour for me to unpick with him.  Every smoker is just the same - addicted to a behaviour and a behaviour that can be changed.

How to give up smoking

Let's make no mistake, cigarettes are addictive, both physically and psychologically.  You learn to believe they're cool and they build a carefree, sociable, sophisticated image about yourself.  You believe you need a cigarette before you can deal with some things like getting up in the morning, going into a meeting, going for a drink or a coffee, driving a car and the list goes on.  You're hooked, addicted and conditioned to believe these things.  You're trapped.

And yet it is these beliefs that continue to fuel the addiction.  Having patches, nicotine replacement therapy and a whole load of other tricks all reinforce the belief that cigarettes are something you need.  You forget that you did all those things perfectly well before you started smoking.

We reward ourselves for when we cut down our cigarette consumption - alternative "well done" treats and the like. You treat yourself to a new shirt, or a new TV or a new something else with the money you have saved (or hope you might save).  This is all complete nonsense.  By doing this, or replacing cigarettes with other sources of nicotine, you are reinforcing the need for cigarettes.

What works, in my view, is embracing the belief that YOU DO NOT NEED CIGARETTES.  Just the belief that you are giving up nothing that you actually need is the way to succeeding.  Cutting down, switching to low tar brands and so on is wrong as that again reminds you of how you still want and need cigarettes.  You don't.  Rise above it and remember how you never needed a cigarette in order to get up in the morning before you started smoking.  All you are giving up is the long list of negative things associated with cigarettes - the bad breath, the coughing, the nasty taste, the slavery, the cost, the health implications and so on.

Looking back to that time, it seems extraordinary.  While I can believe it was fun or slightly mischievous to try a few cigarettes in the African bush, that seems a life time ago.  What helped me at the time was being young and reasonably fit and my body quickly repaired the damage.  I'm so thankful I quit and it has become a distant memory.  Although the memory is distant, I can still remember the whole experience - the way cigarettes can grip your life and rule you.  If you're reading this and you're a smoker, you have to believe there is everything to gain from quitting and simply nothing to gain from carrying on.  Just remember - YOU DO NOT NEED THAT CIGARETTE.  RISE ABOVE IT. 

Related:

Why I'm tee total

Music for running

What do you think about while you are running?  What do you listen to while running?  What kind of music is good for running to?  All good questions but from this evening's run, I see it differently now.

My evening run, by the way, was a 90 minute treadmill run in which I covered 10 miles and burnt 1100 calories.  I did a fair amount of people watching and although Slobusfaticus wasn't there, his lazy habits of leaving weights all over the floor had spread to others, mostly young male posers who got surprisingly busy whenever a girl wandered over.  I digress.  Throughout the run I listened to my brilliant little iPod Shuffle and had a revelation about good running music.

Normally I like music that makes me feel energised, unbeatable and for that it must be uplifting in some way and have the right tempo.  So my normal good running tracks include:

UB40 - Kingston Town
The Bluebells - Young at Heart

Very unusually I found myself listening to Mahler's 5th symphony.  On the face of it, it is not good music for running.  It is dark, stirring and brooding but incredibly beautiful and yet it's also sad and tragic.  It reminded me of all those dark days back in 2007-8 when I was having so many problems at work.  Those problems and the stress arising from it are still in my memory and still there as a reminder to rise above those issues.  It was the presence of those difficulties that originally drove me to take up running.

Listening to Mahler, in my mind I was running a long a mountain track, pouring with rain, I was tired, hurting and yet there was courage and inspiration to keep on going no matter how tough it got.  Those miles drifted by unnoticed and I was so grateful for this piece of music that unexpectedly fuelled this evening's run.  Thank God for Mahler.

Why should anyone enter a race?

Me - just completed the 2010 St Albans Half

Why should I enter a race?  To those who  have known me for a long time might think that is an unlikely question for me to ask.

I used to hate sport at school and have memories of being sent out in the pouring rain to run twice around the rugby field in shorts and a tee shirt in order to "warm up".  The reality was we'd go from cold to freezing and soaked through.  The PE teacher (in his nice snug tracksuit complete with a bobble hat and gloves) would then instruct us to form two teams for a game of rugby.  If we were really in his bad books we would send us off on a cross country run.  Most of us hated it, all but the classroom bully who saw it as an opportunity to mete out a little rough and tumble to remind us who was Top Dog.  I left school hating all kinds of winter sport.  On a good day, athletics in the summer could be fun as was cricket.  Being colour blind, of the red-green variety, put me at a disadvantage but still there was fun to be had.

Fast forward to recent years.The Blair Government brought targets to the public sector which we all cringed at as we played the usual games to hit targets at the expense of quality and common sense at times.  That brought about league tables where there would be someone at the top and likewise, someone at the bottom.  This reinforced the part of me that shuns competition.

So, you might ask, why do I like entering running races?  Why should you consider entering a race?

A little bit of pressure, whether it is a Blair Government target, a deadline or a finish line, can bring out the best in people.  Of course there's a fine line between a healthy bit of pressure and then when it becomes too much.

2011 St Albans Half - faster time too!

On a positive side for me, a race represents:

1. Something to aim for.  Having a date in my diary and that's something to train for
2. The satisfaction of doing as well as I can
3. The fun of the race - the atmosphere, the banter, the marshals and spectators cheering you on
4. I run faster in a race than I would on my own
5. A chance to see how I'm doing compared with others
6. To be inspired by others - I often spot someone with really good running form and they just look great to follow and try and keep up with.   Also to see someone 10 years older than me doing better than me - that is something to aim for and admire
7. The reward of having done my best; squeezing every last ounce of energy out in the last mile
8. To run somewhere new and on a route that's all worked out before
9. The Runner's High (without fail on a race!)
10. Believing in oneself.  What next?

What next?  Well, I'm training for the MK Marathon in April and seriously looking forward to that.  How about some kind of cycle race or Sportive or Audax sometime?  I've got an ideal bike but not so sure about the time for training.  Food for thought but for now I'm focussing on the MK Marathon.

Longing for those longer days

Early morning bike ride in Cumbria

At breakfast time we were talking about the winter and how we had noticed the days were now starting to get a little bit longer.  That is really encouraging and it won't be long before I can head out for an early morning run or bike ride in daylight.  In the meantime the gloomy winter involves heading to the gym on a couple of weekday evenings each week and an early morning run outside at the weekends - that's the best of all!

Knowing the days are getting longer is just right for a half-full approach, looking on the positive side of life. Even as we often get the coldest of weather in January and February, I don't really mind because it won't last too long.  That's another reason for being optimistic - if it's bad, it won't be for long.

I know a few of my colleagues are struggling right now, many under pressure and stressed and not feeling great.  One colleague has recently returned from a period of mental-health related sick leave and another now has a super-bright daylight simulation lamp on a shelf, just above his desk.  Neither are runners or sporty in anyway.  Running adds courage and confidence, brings about that feeling of "all is well", invigorates, inspires and energises.

Knowing only too well my shortcomings and weaknesses, I can say what a real difference running and, to a certain extent, cycling makes to me at this time of year.  In the darkness, gloom and drudgery of commuting in darkness, having a structured run is something to look forward to; a lift and boost towards the end of the day.  I'm off to the gym soon for my 80 minute run; I'll be sleeping well tonight in spite of having a lot on my mind around work.  Next week we're being externally assessed as an organisation and I'm feeling "on show" as I have written 95% of our application.  Part of me is feeling "I don't care what the result is now, I just want it dealt with" and yet the over riding belief is now "we've come this far, let's finish this well".  So tomorrow I'm going around with our external consultant to brief staff - and I'm really looking forward to doing that - we've a lot to be proud about.  And that's even before I've been for my run!