My running journey

I often talk about running and it's time I blogged about my running journey.  Some of my friends will already know about this and others might be a bit surprised.

Reckoning most of my early running was out of desperation, not that I ever used to think of myself as being a runner.  For a brief time in my early twenties, I sometimes felt a bit lost in life, so I would go for a run in an old pair of trainers.  I would run a few miles, turn around to head home and then sprint as fast as I could.  Then as I was at my limit, I would force myself to go another 10 strides and even faster.  Then another 10, faster again, until finally I was panting uncontrollably and my heart was firing like a machine gun.  It felt so good.

Without knowing it, I had become a runner.

Roll forward to my mid 40s

Perhaps there's a theme forming here.  By now I had been working in the Probation Service and had been in the ranks of the management team for a few years.  A hit a stressful period at work and things were starting to get on top of me, so I went to see the HR manager.

Having explained to the HR manager how I was at my wits end, she kindly put forward a few suggestions.  Things like demotion, a sabbatical, unpaid leave, sick leave, reducing hours, sending me on a stress management course and so on.  While those were quite good suggestions, none of them quite hit the mark.

Also at this time I was putting on weight, I think I weighed 13st 8lbs at my heaviest.  So I decided to join a gym to lose weight and burn my stress away. At the gym I did a bit of everything but quickly found I enjoyed running on the treadmill.  However as soon as I got to like it, I had knee and ankle problems.  The solution was visiting a specialist running shop, a gait analysis, a proper pair of running shoes and BINGO!  I COULD RUN!  It felt so good.

Racing

After a while I decided to enter a 10k race, it seemed the obvious thing to do.  I remember my mother disapproving, flagging up all kinds of reasons why it was a bad idea for a man in his 40s.  I pressed on and thoroughly enjoyed it.  The actual "race" turned out to be a Britsh Heart Foundation fund raising event at Knebworth Park, Stevenage.  I think my time was about 55 minutes and I was pretty pleased, though not much of a race as such.  Later I managed to get my 10k time down to 45 minutes.
So next was a Half Marathon and this was at Bath. I have run a few Half's since, all with a time between 1hour 40-50mins which I was pleased with.

My favourite race is the Ridgeway Run, organised by Tring Running Club and I have run this a few times.  It is just under 10 miles and mostly off road.   As with many races, I latched onto someone ahead who had good form and was a bit faster - and I used them to drag me along out of my comfort zone.  Generally it works well for me.  One year I followed a tall, lanky man who was running well.  I was behind him most of the way apart from the last half mile when he shot ahead and lost me.  Afterwards I chatted to him and he explained he was in his 70s and, owing to being on a yacht for a few weeks beforehand, he was slower than normal.  I was amazed!  He, and others like him, are always an inspiration for me.

Like many runners, I suppose we like to have a go at a marathon, my first being when I was 50 or 51.  Again my mother was horrified, suggesting I would have some terrible injury.  So being stubborn, I ignored her and have now run a few marathons, each a little bit faster with my PB being 3hrs 50minutes.

Running alone

In spite of the rewarding buzz from racing others, I think my most significant runs have been on my own.  These could be training runs, or running just for the hell of it, or running to deal with the immense stress I have felt at times.

There were a few times when I had been so unhappy at work, I was at the verge of quitting but then "saved" by an incredible run.  Like those times in my early 20s, I would run and run as fast as I could, then push myself further so those problems melted away.  Some of my most memorable runs have been after work when I would stop off in a hilly area and run - I came to enjoy running up hills so much and managed to bag a few Strava segments.

Other times I would go for a run, feeling the burden of many problems. Even in those slower, longer runs, those problems would all be dealt with, one by one.  The miles would drift by, almost unnoticed as I mulled things over.  I found there was something so positive about running, often coming up with more imaginative solutions and ideas.  Those runs certainly helped me get things straight in my mind.  It is the amazing Runner's High I am talking about, the utterly amazing feeling you get after a good run - perhaps only runners will really understand this(?).

Apart from the mental health benefits, I became quite lean through running.  I quickly went from over 13st to 9st 7lbs and stayed like that for quite a few years.  I'm a little heavier now at just over 11st with a BMI of 23.

And these days

Having had a few health issues (kidneys), my running these days is less ambitious.  Mostly I run 2 or 3 miles every other day, with the occasional 7 or 8 mile run.  I thoroughly enjoy Parkruns for the social element and how it is such a marvellous way for all kinds of people to run, or walk, together on a Saturday morning.

I still dream of getting back to where I was in terms of running, or at least somewhere close.  I can only accept that the best is still to come; I just cannot accept that, at 58, I am inevitably heading downhill.  Perhaps that is the perpetual optimist in me, or perhaps the Type A personality surfacing a little?

In the cold light of day, I know I have run my fastest marathon.  Whether I have run my last marathon is a different matter altogether!

Blogging about running

On one of my other blogs (long retired) I used to talk a lot about running and had quite a following as it peaked at 20,000 page views a month.  I even used to get samples of clothing, coffee, energy gels and snack bars sent to me for reviewing on my blog.  All that, combined with running some decent times and some unforgettable runs, has seared itself on me forever.

While there is something so fantastic about the simplicity of running, it is also a complicated thing to do with so many different aspects - mental strength, personality, planning, being disciplined, nutrition, hydration, resting, sleeping, slow/fast runs, getting lost, falling over, injuries, shoes, clothing and the list goes on for miles.

All this adds up to be something so fascinating, so compelling, I hope and pray I will be a runner for many, many years to come.

First run of 2018

My first run of 2018 in numbers:

Distance - 3.1miles
Pace - 8:46mins/mile
Calories - 445
Other runners - 3
Creaky ankles - 2

With all of my daily running in December, I thought I would have a little rest at the start of January.  Besides, life has not been too amenable to running.  Crap weather, cold, dark, work pressures and so on.

So with today's run in mind, I did feel strangely apprehensive.  Has my fitness gone?  Will I be able to run?  Will I ache afterwards?

The run itself was fine.  I tried to set off nice and slowly and before long got into a normal running pace.  It certainly didn't feel fast at all.  I was encouraged through seeing a few other runners who were spontaneous in giving me a nice smile. That was nice, thank you, perhaps 2018 will see some kind of camaraderie emerging on the Busway?

And afterwards?

Thoroughly enjoyed a red-hot shower once I'd come back.
My ankles ache a little now (I have put on 4lb in weight!).
Nice dose of the Runner's High afterwards - surprising for such a short run?
Spent some time stretching afterwards as I'm feeling very stiff and inflexible.
Got reminded of how lovely running really is.

Favourite run getting harder

This is my favourite run which I had been planning to run at night time with my friend Jon, who unfortunately has gone down with the dreaded flu and consequently whipped out.  I decided to still go ahead with the run, albeit in daylight.

I have run this route many times, or variations of it. Add all the variations of the basic route and I have run it hundreds of times.  I know it well and yet every time it is a little different; the seasons, the weather and how I'm running.

So on Monday morning, just a few days ago I decided to run it alone.  A nice way of starting my week's annual leave at an otherwise drab time of year.

After a mile of running along the A5 through a particularly drab Dunstable, I headed up Beech Road and into the countryside; this being the first proper hill.  As Beech Road and the subsequent hill is about a mile from home, at this stage I am not warmed up or running at my best.  Nevertheless I confess I had to stop at the top for a breather.  It is a short, sharp hill which has always tested me and I've certainly enjoyed running up it (especially when I overtake cyclists!).

Hollicks Lane is the next hill and probably the steepest in Bedfordshire at about 1:4 (or 25% in new money).  Again it's short and steep.  Again I had to stop and catch my breath at the top which is not good news at all. There were some builders doing some work on a driveway there and they were surprised to see someone actually running up the hill which made me smile.

The route then turns right and is flat, running through the outskirts of Kensworth to Land Park Lane which I think has now been de-listed as a road.  It is gradually returning to nature and this is where the nicest part of the run starts.  I absolutely love running through the woods and eventually out onto Dunstable Downs - this is always the highlight and my pace often quickens across the Downs footpath before dropping back down into Dunstable and plodding home.

The run's main features were:

• Hard going, especially up the hills
• Quite a lot slower than years gone by.  My average pace was 9:26/mile. My fastest pace for this exact route was 8:35/mile and that was in 2015.
• Muddy in the woods.  But then I quite like getting splattered with muddy water.  As for my running shoes, well they look well-used nowadays.  Even my feet were muddy when I took my socks off!
• Missed running with Jon 
• Uplifting, making me more thoughtful for the day
• Gave me a nice gentle runner's high buzz for several hours after.  Not blowing my brains out this time but a nice feeling nevertheless

Running Bison Hill, again

Harry, myself, Andrew

After my last attempt at running up Bison Hill, I couldn't resist another go as I was determined to improve my time.  I could go on about increasing my lead on the Strava course record; that would be bragging as there's only a handful of runners that have done it and I know there's some faster ones around here.

I had talked to my good friends Harry and Andrew about escorting me up as a kind of pace setters as I knew this might make all the difference.  Besides, it's fun.  We had a vague arrangement for Wednesday last week which I then forgot about (on this occasion I will blame my day job and the demands of that).  I got reminded via a text message while I was out having a post-work run somewhere else, also involving running up a steep hill.  I drove as fast as I could, grabbing a sports drink on the way, and arrived at Whipsnade Zoo at about the right time.  The arrangement was I'd leave my car there (at the segment finish) and run down the hill to meet Harry and Andrew.  This all worked fine.

Tackling Bison Hill

I've mentioned before, this climb is on the road and 0.8 miles.  Three sections: a) approach with a gentle slope b) main steep climb at 1:5 followed by c) final flat run to the finish.

We planned it so Andrew would lead the way just in front.  Harry would ride alongside me giving me a running commentary about speed etc.  On this occasion I gave him permission to yell at me using whatever language he thought was appropriate.

I can tell you, I really appreciated the running commentary with my speed - that was reassuring on the step bits and towards the end when "you're in double figures" as I ran as fast as I could towards the end.  I hoped he was talking about my speed and not my time!

I found I could happily talk as I started on the approach slope and we chatted.  As this was the first time we'd done this,  Andrew and Harry were keen to make sure their pace was right and took care to avoid shooting ahead.  Once I'd turned the first corner and the gradient increased my conversation dried up apart from the odd gasped word.  Like before I found getting into a good rhythm of swaying my arms from side to side was helpful and I was almost on tip-toes as I ran the steep part.  At this point I remember feeling really good and I had a pretty good idea my time would improve.

Once we passed the Bison Hill car park on the left the road levelled out ahead of a gentle turn to the left and then a final sprint to the end.  Although it was on this final sprint I was over 10mph and at full speed, I knew I should be able to go faster.

My time was 7:02, some 13 seconds faster than before.  Wow.  We stopped, I took the above photo by the zoo entrance.  We talked about bikes, running and bike rides.  I was coughing quite a bit, not sure why and so without hesitation Andrew offered me his water bottle.  Excellent, thank you.  As a teenager Harry is so keen and increasing his strength and speed all the time and coming on nicely.  Andrew is a quiet but highly disciplined cyclist with considerable endurance and speed; far more than myself.   I couldn't wish to have a better pair of pace setters on that climb, so a big 'thank you' to both.

One of my all-time great runs

In my mind I have some specific runs filed away of all-time great runs.  They tend to be long runs which are often early in the morning and always on my own.  This run, which MUST be in those all-time great runs, was completely the opposite: short, fast, with others and in the evening.

Harry and Andrew cycled back home, while I felt a fraud by driving.  I did comfort myself as I'd come straight from work and I had already had another run that evening (Charlton Hill Road, near Hitchin, Hertfordshire) which I will blog about another time.

I felt on top of the world, elated and thankful.  My worries from the day in the office were blown away and once again I could feel my mind and body buzzing with the endorphins and that Runner's High feeling.

Definitely, without question, a great run.  Trouble is, 7:02 simply begs to be beaten and complete the run in under 7:00 seems an obvious target for another time.....

Once again, thank you Harry and Andrew.  I'm so thankful I have been blessed with a good pair of lungs and legs.  Praise the Lord!

Harry, Whipsnade Zoo entrance

Unexpected company

Yesterday my long run went according to someone else's plan and not my own.  It turned out to be the most enjoyable, hard, thought provoking run I think I've ever had.

Even the start of the day wasn't quite how it was anticipated.  A friend of ours, Paul who is a faithful Christian and from Birmingham, phoned late on Friday evening, hoping to call in on Saturday to see us.  The only window for Paul was breakfast and it was truly great to see him.  We had breakfast as a family together with Paul joining in and it was certainly nice to have his company; he's always a blessing for us.

A little later on in the morning my thoughts were on getting in my long run.  By that I mean something over two hours.  Owing to the complexities of getting two teenage daughters to their respective hobbies (kayaking and tap dancing), I went to Luton and started my long run from there prior to resuming the fatherly taxi service.  I had run for less than one mile when I bumped into my friend Jon!  Jon is another friend with a strong Christian faith and it certainly shows itself in his day to day life.

Bumping in to him was amazing.  Seconds later we would have missed each other.  How does this kind of thing happen?  Coincidence?  Something else?  Read on....

Both Jon and I know the value of running in terms of staying in good shape and that's just the tip of the iceberg.  For both of us running is a fantastic way of sorting through things in our minds, working through problems, generating solutions, being reflective and the list goes on.  It was wonderful we could share 90 minutes of each other's company and we probably did around 10+ miles.

The run itself
I was on Jon's territory, not mine.  Instantly Jon suggested a general route which I was happy to go along with.  It included pausing once or twice for "I think this is the right way Doug" and "there might be a footpath over there".

Now that "over there" involved sneaking through a small wood near someone's grand house (we were just inside the prosperous Hertfordshire at this point and clearly on someone's land, as opposed to a footpath over farm land).  Next was skirting around a little boggy area before climbing over a vicious barbed wire fence and through a hedge with all kinds of sharp twiggy bits. "Man" I thought "I remember running with Jon before and having a nasty fall - just as well I'm not superstitious!".

And we were fine.  No barbed wire mishaps, no angry landowners (or their dogs) or anything to lessen the impact of this being a lovely run.

Included in the run was a sharp climb.  It was called the "Baulk" or something like that.  Now I had a quick call of nature at the foot of the climb, Jon continued out of politeness and so I could meet him at the top. Wow that was a fantastic climb, I could feel some of my leg muscles burning and I knew I was at the limit.

"But there's Jon!... I think I'm closing the gap.... yes I am, no I'm not, YES I AM!...."

And I wouldn't let up at all, in fact as I could see the top was so close I pushed on even harder, really to the limit and more - and then there I was, at the top with Jon.  We both paused, gasping and getting our breath back before we carried on, at a somewhat relaxed pace for a little while.  I can tell you, I could really feel my quad muscles burning in the last few yards.

The miles drifted by and it seemed almost disappointing that we got back to Luton as quickly as we did.  I had some time on my hand, before switching into Dad Taxi mode, plus I needed a few more miles.

So off I went on my own for a loop around King's Walden
This was the hardest part of the run by far.  Biggest problem was "running on empty" as I was starting to feel thirsty, almost to the point of my lips becoming dry.  I also knew I was in my third hour and I think every runner running non-stop over two hours should be thinking about fuel in me - i.e. getting a bit of energy inside.  And at that point I remembered I'd tucked an energy gel inside my shirt key pocket.  Turned out it had gone off, past the "use by" date and useless.

I pressed on, not quite realising how many miles I had run, I was starting to get a bit confused in trying to work it out.  Should be simple enough trying to work it out but I knew I was becoming muddled.  My running was becoming slower to the point the last 3 miles were at 10mins/mile.

Fortunately the hills were neither long nor steep.  Nevertheless the slopes sapped my energy further.  The last quarter mile was up an incline and (please don't do this at home) I just went for it as fast as I could.  Now I should say "just went for it" does not mean a dramatic increase in speed. Instead it was squeezing the last bit of energy out of my tired legs before they turned to jelly.  I made it, with 5 minutes to spare!  Phew!

Afterwards I was sweaty, achy and buzzing alive with a wonderful euphoric feeling.  Must be all those endorphins and a rush of Runner's High.

So who's plan was it?
Seeing my friend Paul at breakfast time was lovely, encouraging and long over due.  Seeing my friend Jon was remarkable; second later we would have missed each other and yet we both needed a good run, probably for slightly different reasons but running together was all part of the day and how we were being blessed.

So unexpected, so hard, so wonderful.  Each one of those 18.7 miles was incredible and I loved each one.  Who's plan was it?  I think you might already know.

Thank you so much!

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!

Sometimes, the harder the better?

I am not sure if any of this will make any sense.  My gut feeling is that this might strike a chord with some runners.  Here goes.

We all like to run on nice sunny days in perfect conditions and through wonderful scenery.  In some ways you could justifiably say "nothing could be better".  All this is true but sometimes I think there is a place for a really hard run when the weather is horrible - perhaps it's cold, wet with driving rain and high winds.

I remember some runs in the past when my face has been blasted by icy rain and sleet.  I have been wet through to the skin and the only thing keeping me warm is my on-going movement; if I had to stop for anything I'd instantly freeze.  Once I remember having a little bit of a tumble and looking down at blood dribbling down my legs, mixed in with muddy water and into my socks.  I can remember times when I have gone too far and I have been hurting all over.

A handful of times have seen me running around Stevenage in the dark, after work, in freezing conditions.  The heavy traffic with its noise and spray seems to make running harder.  Perhaps even worse is when you run against a traffic jam in those horrible conditions and people are watching you.

These are all important runs to me.

Stress, mental well-being

From time to time these hard runs are important mentally and for my well being.  The importance often seems to be related to work and the stresses and strains which seem to crop up occasionally.  Having a hard run seems to be a great way of overcoming those issues and simply rising above them.  It's almost a case of "I don't care how unreasonable, stressful and awful it is at work, you won't break me.  You can try as hard as you want but you won't beat me".

After a hard run, I invariably feel fantastic.  Those problems are still there, running doesn't change that.  The difference is being able to face those challenges, head-on and work through them one by one.  Sometimes this means letting somethings go, dropping them, letting someone win the argument even though I believe they are still wrong.  There are times when it's simply best to step back and allow someone else to feel a sense of victory and for me to know a sense of humility (even though I'm still right!).  It goes without saying there are times when I might look back on my part in things and if I am honest with myself, I might need to say "sorry" or to put something right myself.  This is about reconciliation and it's amazing how running can help make things clearer.

What's going on?

Naturally a hard run, of a decent length, will open the Runner's High tap.  Mentally I feel good, sometimes absolutely on top of the world and unbeatable. The Runner's High is the release of those feel-good endorphins which bring that lovely feeling and can last for several hours.

Having a hard run is also an excellent way of keeping things in perspective, not allowing problems to become bigger than they really are.  Isn't it easy for us to see our own problems as big problems?

For all of these reasons and many others, I need a hard run every now and again.  It does me good.  As I said right at the start, I'm not sure if this is going to make sense to anyone.  Does it?  Let me know.

Related:

What is the Runner's High?
Running to save my career

Today's run and did I tell you.....?

Ivinghoe Lock: frosty December morning

Not the best selfie, granted.  You will have to take my word for it - this is me having reached the first Ivinghoe Lock on the Grand Union canal as it runs through Bedfordshire.

As usual on Saturday mornings, I take the opportunity to run while Hannah is having her dose of kayaking with the local club (LBCC).  Today's run was frustratingly just under the 10 mile mark and alas I didn't have enough time to go any further.  Drat.  Drat but never mind.

It was a truly inspirational run.  Right throughout the day I have felt really great - such a wonderful feeling of all round "well being" and happiness.  This was partly because of the amazing conditions (clear skies, frost, -2 etc) but mostly because of my "mood".  I wanted a good run and although that's what I got, it wasn't quite how I expected it to be....

Cold!
Yes I know, it was cold and this wasn't really any big deal.  Except that it took me "ages" to warm up - probably 25-30 minutes before my fingers were feeling nice and warm (normally this is where I hit a "wall" for a few minutes).

Effort!
And next was that I was having to put some effort in!  I expected an easier run that it turned out to be!  I averaged an 8:30 minute/mile over what was a flat course.  I realised while I was running, feeling a little tired, I didn't have a run with my friend John.  Although John and I don't run hard/far it does nevertheless make a difference in not having had our run.

LBCC training!
I might have mentioned before, the Leighton Buzzard Canoe Club is actually the kayak club at nearby Linslade.  Note to self: ask about that sometime.

Well I thought I'd say that it's been really good training so far.  So much so, I have decided to join as a non-paddling member.  Also, while I'm at it I figured it would make sense for Rachel and Becky to join as well.  Before you ask, I did "mention" this to them and thankfully they were okay about it; just as well really.

So far I have been on two Thursday evening runs.  This lasts about an hour and has involved a bit of interval running.  Good for the ol' ticker etc.  No problems in holding my own, although I know I'd be easily outclassed by some of the other members on sprints.

The third training was altogether different.  This time it was led by Jim, who it has to be said, has already shown he has excellent all-round fitness, which is exactly what I DON'T have.  There were about 10 different exercises to do, all just outside the warmth of the Club House.  Push ups, pull ups, press ups, V sits and all kinds of other exercises, each working a different muscle group.  The idea was that everyone did 100 of each of the 10 exercises.

This showed up my many weaknesses.  While the "leg" based exercises were easy on the surface, some were quite testing and these included jumping up onto a step about 4 inches high and doing this 100 times.  Not easy and I got nowhere near the target.  "Not helped by doing it in the dark" was my pre-prepaed excuse for my pathetic performance with this.

Some of the other exercises were designed to build up your core muscles i.e. six packs in the making.  Flip this was hard going, as I knew it would be!  My daughter Hannah, breezed through!

Common with runners?
This lack of core strength is hardly surprising for myself and it is quite common with runners.  Runners are renowned for being stiff and not very flexible or supple.  Gradually I am addressing that but I do recognise that I don't have the all-round fitness I have had when I've been to the gym 2 or 3 times a week.

I suppose the beauty of these exercises is their simplicity i.e. you don't need expensive gym equipment to do them.  Often the weight of your own body and knowing what to do with it is all that is needed.  Food for thought.

Food for thought also is what my next challenge could be.  As you might know, my main goal during 2014 was the Coast to Coast in a Day cycle ride (150 miles across a hilly northern route).

Possibilities for my next challenge in 2015 could be:

• Improve my swimming! Should include learning front crawl which could then open up some possibilities
• Tackling some TdF climbs in France (yay!)
• Two marathons, target time for each is well under 4 hours
• Running 1000 miles in 2015
• Chiltern 100 in a decent time
• Still thinking of other options and open to suggestions.....

Every little run helps

Last Saturday I was due, as normal, to have my long run but things didn't quite work out that way.  As usual I took Hannah over to Linslade for her kayaking on the Grand Union canal but this time there was some ice on the canal.

The club's decision was to hold back for a while, to allow the ice to thaw a little more as there is a danger the boats will get damaged.  This meant I only got a short run in, about 3 or 4 miles instead of the usual 10.  Initially I was feeling a tad disappointed and yet it was the right thing to happen because:

• I had run 5 or 6 miles the day before with my friend John.  As you know I am his cruel, ruthless and totally mean trainer.  Besides, it's sometimes good to have a day in between runs to avoid injury.

• It was an opportunity to have a few faster bursts, rather than the long, plodding kind of pace I have on my longer runs.  These faster bursts are great in raising my heart rate to the point I would have difficulty in talking more than a couple of grunts.  At this level it's best to limit these to less than 5 minutes.

• The scenery was lovely!  A cold, crisp morning and I regret I have no photographs to truly capture the beauty of it.  In fact the only ones I have are:

Sorry, both of these photographs are scraping the barrel somewhat.

Nevertheless this was enough to have that "feel good" sensation and a dose of the Runner's High afterwards.  So another few miles done and an opportunity to think a few things through but nowhere near enough.  Right now I'm having a demanding time at work and I find I'm looking forward to the Christmas holidays more and more.  Although, mentally, I could have done with a longer run, it was not without it's benefit and I'm thankful for that.

Please check out this related post  Running - the benefits of little and often  which outlines more of the above in greater detail.  This post proves there is truth in this: for the regular or aspiring runner, every run does bring benefit and it's important to believe that.

Also related:
Note to self: I'm a runner, I need to run
Running in the winter

Running again!

It is far too long since I last blogged properly, so here goes.  I am back into running after spending more time cycling earlier this year and I can tell you, I am seriously enjoying it.

The latest is that I have entered the Ridgeway Run once again, organised by Tring Running Club.  I have done this three times in the past and the last was in 2011.  I remember it as a nice little local race without the sophistication of these huge mass runs involving thousands of runners.  Instead this is relatively small with a couple of hundred runners, no chip times, not too many of those horrible commercial over tones.  It is a 9.7 mile race which goes from the outskirts of Tring, up around the Ashridge Estate, along some of the Ridgeway long distance footpath before dropping back down into Tring.  It is a nice race in pleasant scenery.

Preparing for that I have had a few mid week runs around Stevenage after work, also serves to de-stress myself at the end of a busy day.  Stevenage maybe architecturally challenged and have it's fair share of social deprivation but it is a great place for running - lots of wide footpaths and Fairlands Valley Park is ideal.

A couple of days ago (Saturday) I did a 10 mile run along the towpath of the Grand Union Canal.  I thoroughly enjoyed it as it is different scenery for me.  This seems to be working out quite well as my youngest daughter, Hannah, has taken up Kayaking and has joined the local club.  This all comes together so nicely with Hannah paddling and for me running for anything up to 90 minutes.

The benefits of the run were, and are, immense.  Not only did I have that lovely Runner's High feeling all day long but I also had a nice energised feeling throughout my body.  As I have been gradually building up my distances, week by week, there was no particular ache or strain.  So the training is going well.

I took a look at the Tring Running Club website and clocked my previous times - around 1hr 17mins each time.  The last time I did this event was in 2011 so I will be pleased if my time is anywhere near the same!

Some friends

Some friends from church have somehow or other found themselves committed to a crazy obstacle course next year and have asked if I can help train them up for it.  They are going for the 5k distance so no huge barriers in that sense.  What I am unsure about are the obstacles.... having seen that kind of thing before it looks great fun albeit potential for falling off muddy wooden structures and broken collar bones.  Call me a coward but I prefer keeping my feet on the ground, or on two wheels!

To complicate it, Hannah has said she's like to do the event, providing I'd do it with her.  That suddenly gives me a dilemma.....

Related

The Runner's High
Ridgeway Run 2010
Ridgeway Run 2011
The joy of the long run

Running in Stevenage

Here I am looking slightly knackered after a post work run around Stevenage in Hertfordshire.  I did this through the last winter and I'm in the habit of doing it through this winter.  I can tell you, it's a life saver for me.

My employer transferred me to a different office in 2012 and found myself based in Stevenage, Hertfordshire.  Stevenage is a 'new town' and most of it is around 50 years old now.  While it is full of controversy in terms of whether its a nice place or not, it was designed with considerable foresight in my opinion.

All of the main roads are dual carriage ways which generally have roundabouts making sure crossroads work smoothly.  Running alongside these main roads is a network of cycle paths which I use for running.


My Stevenage running
A normal run in Stevenage for me is about 45 minutes and enough to easily do at least 5 miles.  From my office it's easy to get onto the cycle paths and there are a number of different routes I can take.  If there is enough daylight I normally head through Fairlands Valley; an extensive green space, complete with a yachting lake but these days I simply stick to the familiar cycle paths.

Running at rush hour time means there's plenty of cars on the roads and a handful of cyclists and other runners on the cycle paths, which is nice.  Why? I like seeing other runners and cyclists as I feel encouraged and there's a feeling of safety too - not that I feel particularly unsafe at all.

While Stevenage has some very socially deprived areas with the usual issues, I don't feel unsafe at all.  In fact the biggest worry is tripping up over the odd paving slab (this is something I do from time to time).

What the runs mean to me
After a day in the office I often feel a certain level of stress, for a variety of reasons.  I don't like that at all but the plus side is that I know a good run deal with it.  As I have said so many times before running melts away all of those stresses.

My last run was an interesting one.  It was dark when I set out and cold, at around 2 or 3C.  There was a little bit of drizzle in the air, so not the nicest of conditions.  As I ran I recalled it was the same route as  one from last December when I was seriously stressed out with a number of work-related worries.  The conditions then were awful and yet that made it so amazing.  Sometimes I need to run in challenging conditions with freezing conditions or heavy rain, snow or even blizzards to really make me feel ALIVE!  So on my last run I was almost disappointed the weather wasn't extreme or even more unpleasant - does that make sense?  The harder the run, the more I have to over come and the higher I feel afterwards.  I got back to the office and jumped into my car to drive home.  Felt good with those Runner's High helping me to feel on top of the issues.

Only runners will understand?
I hope that makes sense.  I suspect it will to fellow runners.  I remember someone once told me "….if they don't run, they won't understand what running is about".

So while some people might knock Stevenage for its awful architecture, drug dealers and roundabouts, I think its a great place to work and run to blow away all those stresses and strains.

The habit and benefits of running everyday

Just as we runners should have periods of rest, I believe getting into the habit of daily running can have some real benefits.  Here's a few thoughts:

Relevant for new and established runners alike 
If you're a new runner take care not to over-do-it and have some very short runs or power walks mixed in.  For those who are well established and seasoned runners, this can be an opportunity for some serious training.

Sense of achievement, no matter what
If you set yourself a target of running everyday for, say, two weeks, you can achieve that.  It is do-able.  Reminds me of those corporate-speak SMART objectives (specific, time limited, achievable and so on).  Once you have made your target there is a real sense of achievement: "I did this, even thought it was....." and you will have that memory to look back on.

Everyone can find time
Not having the time is an easy excuse to make and I sometimes do this myself.  But just stop and think, how long does it actually take?  In a week there are 7 days made up of 168 hours: surely you can find 15 minutes each day somehow?  If you are determined enough, you will.  Again this is where getting into the habit is useful, it becomes a part of your daily routine and you will miss it if you skip a day in an unplanned way.

Mix it up
This is important, really important.  Don't run exactly the same route, for the same length of time, at the same pace each day.  While that probably won't do you much harm if it is a modest distance, you can really benefit from mixing it up.  Having shorter, more intense runs will help your cardiovascular system while longer slow runs will help you build up endurance.

As an example, this is what I might typically do for a period of two weeks before easing back to just a couple of runs each week:

• Monday - 2 miles, easy pace
• Tuesday - 6 miles, hilly run
• Wednesday - 3 miles, easy pace
• Thursday - 7 miles, hilly run with some fast bursts
• Friday - 3 miles, moderate pace
• Saturday - 10 miles, hilly run, easy pace
• Sunday - 1 mile, easy pace

Having a schedule like this will also give your body a chance to recover after the longer or more demanding runs.  Please remember, this is just an example (of what I am going) but some will need to be considering much shorter distances and, likewise, some runners will be doubling those distances.

You will really strengthen your body
During this two week cycle, you will feel your legs ache a little from time to time.  Take care not to push yourself too hard or too far - if you do, you risk picking up an injury.  So listen to your body: pushing yourself a little makes your body stronger.  Each time you run and push yourself, you will put strain on your joints, muscles and tendons.  As the body repairs itself, these will become stronger.  Remember that if you push yourself too hard, 24 hours between runs won't be enough for those repairs to take place, so do bear this in mind - this is important.

The accumulative effect, however, of pushing yourself a little bit every day will be significant once the two weeks are completed.

You will sleep well
Well, this is a personal thing and based on my experience but I guess you might identify with it.  There is something special about being tired from having had a good run and just sliding into bed and dropping off to sleep instantly.  Also sometimes it's as if I know I'm sleeping well and finding it a true blessing.

Remember (and I know this is stating the obvious) to ensure you get adequate sleep.  You might need to have a little more sleep than normal, so please allow for this.

It can become addictive
You can take this either as an encouragement, or perhaps a warning.  I do believe running can be addictive and I have experienced some episodes like that, especially if I am prevented from having a run for some reason and then I really do miss it.  Maybe it's to do with the Runner's High which I love so much?

It can be nice to do for a specific reason
You might want to have a go at running everyday for two weeks for a variety of reasons, which could include:

• dealing with a stressful situation
• being on holiday and having new surroundings to enjoy
• weight loss goal
• coping through a difficult time
• simply because it's a good thing to do
• meeting the need to be outside

On that last point, I do value being able to run outside in the middle of the winter in a period of short daylight.  Last Christmas, for example, I ran everyday - click here for a day-by-day account of running for 12 days over the last Christmas holiday.

And afterwards
Give your body a chance to recover and rejuvenate.  Running for two weeks is brilliant and so too is having a rest afterwards.  You won't go losing that new level of fitness by missing a few runs - give your body an opportunity to consolidate and thoroughly heal itself.

Also, you can then reflect back on all those runs, reflect on the miles you have clocked up and revel in the progress and benefits you have gained.

Reasons to stop running?

Sometimes when I go for a run, it's tough starting off and tough for the first 20 minutes.  Occasionally I get tempted to cut my run short because I am too hot, cold, wet, miserable.....  That first 20 minutes is normally the toughest part of the run and I guess it goes to show we need to take time to get warmed up and for muscles to become loose and working well.

Today was no exception.  This was the fourth consecutive day that I have run and quite a leap from my two-runs-a-week routine during the summer.  My legs felt tired from the outset and I could feel a muscle in my left leg calf complaining a little.  By the time I had reached the second hill I was really aware of the nagging muscle and I suspected I knew which it was (having previously had it complain through over-use in the past).

And then, as if by magic, any feelings of discomfort simply melted away and I was running much better.  That remained the same for the rest of the run which lasted 1 hour, 10 minutes; I even sprinted the last 100 metres to our house and then jogged for a minute or two, just to 'cool down'.  It felt good.

I remembered I often have those thoughts and those temptations to cut a run short.  After all, why shouldn't I if it's tough going?  Nobody will think any the less of me if my run in the cold rain is only for 30 minutes instead of one hour.  And yet I would feel bad myself, probably giving myself a hard time and feeling I'd let myself down.  Even worse will have failed.

In actual fact, I cannot remember any time when I have turned back really early.  Sure there are times when I have taken a short-cut for some rational reason, but I have never turned back prematurely.  It's always a barrier that can be overcome and perhaps this is where self belief comes in, ushering away those strong traits of a Type A personality (although I would say I am "Type a" and not "Type A").  Just to go a step further, often the best runs are often the ones where there was a strong temptation to make it shorter than planned.

Must there be a link between the overall toughness of the run and the level of satisfaction at the end.  When I say "satisfaction" I really mean the euphroic sensation that comes from all those endorphins buzzing around inside my head - in other words the "Runner's High".  

• Do you ever struggle in the first mile or two?
• Turn back early?
• Do you have a Type A personality?

Recovering after a marathon - thoughts

There is no doubt a marathon is a hell of an endurance run, for almost every runner.  Those 26.2 miles equals 42,000 metres, 3000 - 4000 calories and perhaps 50,000 steps in just a few hours.  For ordinary runners like me, this puts an immense strain on feet, legs, joints and so on.  Our skin can rub and get blistered; it can also get sunburnt.  Our knee and ankle joints take a real pounding for the duration.

Last years' marathon I was stiff and achy for a few days.  Plus psychologically I felt very low during the day after.  I suffered a bit.

This year was different.  I was 13 minutes faster; even though I felt less well prepared.  Last year is was cold, windy and wet.  This year it was warm and sunny.

He's a few further thoughts:

Resting

Yes, obvious you might think but I have not found this to be straight forward.  In the first 3 or 4 days after the marathon I found it hard to sleep properly.  You'd think I or any other 51 year old would be shattered after a marathon and be sleeping like a lamb for ages.  

Although I was undeniably tired in the physical sense, I was restless for a few nights afterwards.  I mentioned this to Pete, a neighbour who also runs.  He seemed to recognise this and suggested it could be connected with all those hormones and endorphins still buzzing around; that sounds very plausible.

Recovery

While elite runners may think little of running a marathon well under 3 hours each weekend and have a few daily runs of 10 - 20 miles in between, us ordinary runners may need some recovery time.  This is where I think it's important to get the balance right between remaining active but allowing any stiff muscles  or pounded joints to recover for a bit.  Even without running for 2 or 3 weeks is not the end of the world at all - could be a healthy thing to do, depending on where you're at.  There are numerous joints, muscles, tendons, bits of skin etc that can all be suffering a little too much 'wear and tear' - these might need some special care.

Myself I felt only slightly stiff the next day and I was following the following day.  Three days later I had a one mile slow run and then yesterday I ran a little faster for 30 minutes just to see how I felt.   All was fine and there's no reason why I can't resume normal running now.

Rejuvenating - food!

Just as getting a well balanced diet is important in the training, so too is giving some thought to what you'll eat and drink in the minutes, hours and days after a race.  

Through any race the chances are any of us will be a bit dehydrated.  From my observations at the MK marathon this may have applied to a number who were, sadly, close to collapse at the end, or near to it. Has to be said they were being well looked after by the race marshals and the St John's Ambulance personnel.  That could be a combination of being simply exhausted but it could also be dehydration brought about by the unusually warm weather that day.  So yes, rehydrating yourself is something to do but don't go over the top - it can be dangerous to drink too much too soon.  Gradual cooling down and rehydration is the key.

I had a banana and I had prepared a bottle of Cherry Active juice (click here for my previous review) which I believe helped my early recovery.  I made sure I had a glass of this two or three times a day for the first few days afterwards.

As usual I eat lots of fruit, making sure there was a good variety, including whole fruits and smoothies.  This supports the body deal with free radicals and the immediate damage that might be caused at cellular level.

Otherwise I ate freely and enjoyed it!  I probably consumed far more than normal but this is okay in getting the necessary proteins and carbohydrates needed to rebuild.  Even now a week later, while I know I can carry on running fine, my body is repairing itself still and perhaps deserves a little "slack" to allow that to happen.  As much as I might outwardly deny that being 51 years old is anywhere near being "middle age", the reality is things do take a little longer to heal than they did 10 years ago.

Mental health

Take a moment to check you're okay after a long endurance race; perhaps ask yourself each day and check it out with someone else too.  Easy to enjoy the natural Runner's High but not everyone will get this and it might be inter-mingled with disappointment or regret.  

In running where we push ourselves physically, in doing so we are also throwing in all kinds of endorphins and hormones and highs and lows into the mix.  There is no set reaction.  Look out for each other in the days afterwards.  Unexpectedly I felt really low in last year's marathon and this year was completely different.

In any race there are often runner's wearing tee-shirts with messages like "this is for you, Mum" or for some charity.  I remember seeing someone running in memory of their young baby.  Each person will have their own story and again it cannot be underestimated how intense those feelings can be for some. Again the support of others can be valuable, making all the difference.

A week later

I am still re-living the marathon in my mind; still enjoying it.  Yes it was tough going during the last hour but I loved it!  

I'm planning to ease off running for the summer, sort of "ticking over"  This will involve doing my favourite 7.5 hilly run each week together with an easy after-work run with one or two colleagues.  I am wanting to start clocking up some more miles on the bike (having yet to reach 100 miles for the year so far!).

Hope that helps....

.....that's my little round-up of recovering from a marathon.  Can potentially be a mixed picture for some, others may breeze through.  Take time to recover well, you deserve it.

Race report - MK marathon, 6th May 2013

If you've been following my blog lately, you'll already know that because of my disjointed training my strategy was to "get around somehow", rather than be too ambitious.  In the end I was pleased and surprised with the outcome.  Here's the story....

This is the second year I have entered the Milton Keynes (MK) Marathon as it's not too far from our home.  It is also a flat course, very well organised and quite scenic.  I know that "scenic" and Milton Keynes do not always naturally go together but it goes to show what can be achieved through good planning and negotiation with the Local Authorities.

My goal, my ambition

My time last year was 4:12 and I was hoping to get somewhere near that, although it has to be said, I was not feeling too confident.  My training hadn't gone to plan with fewer-than-ideal long runs and I'd a dose of flu that knocked me out for a couple of weeks at an important time.  So I was pleased when I got my result of 3:58:45 - not only beating last year's time but coming in just under the magic 4 hours. Apologies for being a bit self indulgent here!

Warm weather

We couldn't believe how fantastic the weather was looking.  A month ago we still had some snow lying around and it was bitterly cold.  Now we were enjoying some beautiful spring sunshine at my favourite time of year - what could be better?  It was fairly cool first thing and as lovely as it was, I planned for some high temperatures.  Sunblock, my lightest running top and well hydrated from the previous day.  When I started running a few years ago, I never seemed to know quite what to wear: partly wanting to blend in and appear a "proper runner".  Nowadays I couldn't care less - I wear what I think is right for me.  That paid off.  I think many other runners were overdressed and it became apparent later on (see below).

The pattern for starting was the normal approach - fast runners at the front, us slow coaches towards the back.  It is always a nice opportunity to chat to other runners and I found myself listening to a man (can't quite remember his name) who was 59 and had run 70 marathons.  Now that's something to take note of!  

We're off!

By courtesy of the Mayor of Milton Keynes, the starting horn blew and we just stood there and only inched forward after a few minutes - this is perfectly normal and with individual chip timing, it's perfectly okay and you're not disadvantaged.  Many runners were pressing buttons and fiddling with smart phones and Garmins.  Me, well I just had my £20 Timex analog watch.  What took my by surprise, in the first few yards, I suddenly had two little girls running alongside.  "Daddy, Daddy, good luck Daddy!" it was Becky and Hannah, my daughters.  This made me smile as I pressed on.  

After a mile or so the pack was still fairly tight and I was aware I was running amongst lots of "heavy breathers" who were either going to be slow plodders or were saving themselves for the second half.  I picked up the pace a little and moved through them, still feeling okay.  I knew that my weak spot was my knee and ankle joints and it seemed I would take the same number of steps no matter how fast or slow I went, so I pressed on.  Needless to say when I got to the 25 minute mark, my own personal "wall" appeared and then melted away after 4 or 5 minutes.  I'm not phased by this anymore; it happens.

The early stages of the course took the runners through the commercial office area, weaving in and out of the shadows cast by the taller buildings.  Lots of dual carriage ways with so many supporters at the junctions added to the atmosphere with little kids waving their Dads (and some Mums) on their way.  There were quite a lot of keen-looking cyclists who, after a while, I started to recognise them as they cropped up again and again!  The course also double backed on itself so you could see slower runners on the other side of the road and I spotted the pack I had been in and knew I'd done the right thing to leave them behind.  I later realised this was the position of the official 4:30 pace setter.

Half way, half marathon done

Getting to the half way stage was nice, although I was starting to feel a little fatigued but nothing out of the ordinary.   I was also taking every opportunity to grab some water or Gatorade at each of the drink stations and I am sure this helped keep me fairly cool through the race.  During the second half I was definitely amongst my peers in terms of our running ability.  We would take it in turns to over take each other several times and yet we were all keeping a steady pace going.

The course itself was showing its variety which I really liked.  The earlier commercial urban areas were nicely contrasting with the semi rural villages and the tow path of the Grand Union Canal for a bit; that was nice and running through the dabbled shadows from the lovely trees was nice.  The path took us over some short but steep bridges criss-crossing across the canal.  It was here that some runners were starting to flag a bit by walking over them.  

Running through a residential area there was a man outside his house spraying his hosepipe over the runners - quite welcome and I heard a fellow runner say "thanks mate that's nice" followed by "if that buggers up my iPhone, I'm coming 'round to see you".  Talking of hosepipes and cooling water, I was delighted when I saw my family at about mile 17!  I didn't expect that at all.  Becky and Hannah were cheering me on, complete with a poster that said 'Go Daddy Go' and then they were squirting me with water.  That was nice and after I'd passed they carried on squirting other runners; apparently that went down well!  Talking of kids, those little children who dutifully hold out boxes of jelly babies are fantastic!

The home straight (nearly)

I saw the 20 mile sign go past and it gave me a mental boost - just 6.2 miles to go and somehow telling myself it was just 10k seemed to make it shorter in my mind.  I was starting to hurt at this point and I remembered my longest "long" run beforehand was just 15 miles.  For a minute a knee would hurt, then an ankle, then a minute later a part of my foot - each pain taking over from the previous one.  Then I got a stitch - I couldn't believe it!  I have only ever had a slight stitch when setting out, not 20 miles into a race.  Happily it went almost as quickly as it came.  I smiled to myself as each bit of my legs started to complain in turn and because each protest was short lived I reckoned there was nothing too serious going on.

The slopes seemed to get a bit harder for everyone.  None of them are too steep or long but they did seem a struggle with many runners walking them.  As with last year I refused to walk - it did come down to a jog once or twice but I refused to walk no matter how much it hurt.

I remembered last year catching a glimpse of the MK stadium about half a mile or so before the finish and that gave me a wonderful boost.  The gradient was very slightly down hill and I enjoyed coasting in.  Going down the slope into the stadium building was painful on the soles of my feet - all my weight landing with extra force with each step.  Coming into the stadium was so uplifting and spotting my family in the crowd was fantastic - thanks Rachel, Becky and Hannah - you're wonderful!

Finish!

And so I crossed the finish line, all a bit of a blur and I walked passed the 'results table' where you could pick up your exact time without having to wait any longer.  Last year my ambition was to come in under 4 hours.  My training this year was aimed at (sort of) matching last year's.  More recently my aim was to survive regardless of the time.  And so the chip time result is 3:58:45.

Delighted!  Even my colleagues gave me a little round of applause when I went into work yesterday (before they suggested it must be my turn to buy them all cakes).  Thanks guys.

I enjoyed it so much, even now a couple of days later I'm still on a high and recovering a lot better than I did last year (other blog post to follow).

I'm just so thankful, so blessed, more than I could imagine.  Thank you.

St John's Ambulance crew getting ready

Easing sore muscles for some runners

Longed for finish line

Not selling much junk food today

After my race, being reflective

New Sauconys and an old run

Opening my new Sauconys - just like Christmas all over again!

Run in numbers:

Miles: 15 (or thereabouts; no faith in Mr Endomondo)
Time: 2 hours 15 minutes (ditto)
Calories: 2002
Snooty cyclists: 1
Friendly cyclists: about 10
Pee / poo stops: 2 / 1 (more about this another time)

I wish I'd had bought my new shoes a little sooner as I realise now how worn out my old ones were.  These are simply a means to an end, just don't go thinking I like the look of these.  They look a bit too brash for my liking and naturally a bit too new.  I'm sure they'll be looking better once I've had a muddy run.

Before venturing out in these, I was apparently seen running up and down our hallway at home just to make sure they were right.   Don't go thinking we have a long hallway - just a few strides and I was almost out of the front door or crashing into the kitchen sink!  I'll tell you more in detail about these shoes another time.

The run....

Nice pleasant run, heading out before breakfast.  Glad I wore some gloves as it was flippin' cold at one point.  It often happens these days that I find the first 2 or 3 miles quite hard and find myself thinking "how on Earth am I going to manage 15+ let alone a marathon?".  Somehow it gets easier and I remember at mile 9 looking down at my feet and felt I was running well.

My pace was meant to be a 'long run' pace but to be honest I thought I would have done that distance faster especially as it wasn't too hilly.  Never mind.  I enjoyed it nevertheless and looking forward to the MK Marathon - 6th May - not long now!  As before my strategy is now to get around rather than beating last year's time (that will be for next year but I haven't confessed that to Rachel as yet).

After the run....

Calf muscles a bit achey through the day.  Might need to do some gentle stretches, providing I can remember.  Nice quiet Runner's High buzz throughout the day

Those cyclists....

Imagine me running along a quiet country lane.  Hadn't seen a car for ages and it was quiet and still.  Then suddenly out of nowhere there was a billowing yell "RUNNER!"coming from behind me.  Made me jump out of my skin, to say the least.

This was the leader of a pack of roadies, about 10 meters ahead and warning the pack following on from behind.

I said "hello" to the first which was responded to by each as the pack shot past "hello,  hello,  hello,  hello,  hello,  hello,  hello,  hello".  They were all dressed in a business like way, in the cycling sense that is.  All had black tights, heads down with helmets and shades and brightly coloured tops and jackets.

The were like an express train steaming passed in an unstoppable way.  No sooner as they appeared, they were gone and I was left ambling along at my 9 minute / mile pace.  I was impressed by that group; they knew what they were doing and were riding well.  Obviously they've been riding my blog, so thanks guys!

And then there was another cyclist, a few miles on.  Clearly he had not heeded the pleas from any of my blog offerings.  I know he's just made it up a fairly steep hill and, shall we say, looked like he needed some exercise but that's still not an excuse for ignoring a friendly runner in his new Sauconys.  He was coming towards me, I smiled and said "morning".  He stared at me and then just carried on looking ahead.  Some people!

Quick comment about the new shoes....

These are Saucony Omni Progrid 11's.  Designed as stability shoes for moderate pronators like me.  A nice easy soft run with a good secure feeling.  Good fit.

However (and this applies to the outgoing shoes) I find myself running more by landing on my mid-foot rather than a heel-to-toe action.  These shoes are, strictly speaking, designed for the heel-to-toe action but they still seem to do the job well.  They seem good at correcting the inward roll which I think would trouble me otherwise.

So far so good.                                          

Officially better....

Officially better, well nearly, cough.  Feeling pretty good actually.  I look at the photograph below and that pretty much sums me up right now - it's like the dawn of a promising day and, while there is much to be grateful for, there is so much to look forward to!

At 7.30am this morning I sneaked out of the house in my running gear for a gentle run.  I did 4 miles at a fairly easy relaxed pace, no hills, just to see how I felt.  I admit that I have had the stuffing knocked out of me over the last two weeks but this run was okay.  Although I cannot possibly put my Saucony's back on and run well for over two hours without building up again, this is a great start.  Perhaps on Saturday I will run for an hour or so and quickly build up from there onwards.  No Runner's High today but then no real exertion to stimulate all those endorphins.

This little run has reminded me of how much I missed running, even though it is still bitterly cold outside and the ground is still frozen hard.  I miss the mental uplift I get from it, the feeling of a breeze of fresh air on my face and all those other things to make me feel so alive.  I miss not being able to mull over some of the things on my mind in quite the same way; I missed not having those flashes of inspiration.

I missed that feeling of running up a hill as fast as I could and panting at the top, breathing in as deeply as I can while I tingle all over with the sheer joy of it.  I missed the mystery in running on auto pilot mile after mile.  I missed not running with my colleague Chris after work.  I missed seeing the countryside around here that I know so well and where it always seems a little different, day by day moving through the seasons.  I missed returning home, bursting in through the front door having sprinted up the road to our house as fast as I could.  I missed dripping with sweat and having a red hot shower and a good stretch afterwards.  I missed the Runner's High.

I really missed the smile on Rachel's face as she wouldn't have to say anything at all; her smile simply says "don't come anywhere near me until you've had a shower and put those smelly running things into the washing machine".

You can tell, I'm feeling pleased to be better!

MK marathon training run

An interesting and challenging run today...

Distance: 14.01 miles
Time: 1 hour 55 minutes
Elevation: 535 feet
Significant hills: 2
Other runners seen: 3
Cyclists seen: 2 (Barry and Angela!)
Number of flat iPhone batteries: 1

I had been looking forward to yesterday's run all week and I was really pleased that nothing had thwarted me.  I did my usual faffing around at home checking the BBC weather page and even stepping outside to see what the temperature was like.  I also borrowed Rachel's iPhone as I'd wanted to check the actual mile because I'm not wanting to fool myself with the marathon approaching.

the Loser

We got Edomondo installed first of all as I was curious for a few stats (Endomondo being one of those smart phone training Apps).  As it turns out, he's a complete loser, a scoundrel, bastard and totally unreliable, just as Rachel said he was.  Once I was in the countryside, every now and again I could hear a voice which had me puzzled first of all.  Sounded like a distant radio or something and yet there was nobody else around; then I realised it must be telling me how well I was doing, perhaps even giving me some encouraging and motivational words.

After 8 miles, Endomondo couldn't stand the pace.  He gave up but I couldn't have cared less as I was having a good run.  Back home they were trying to track me, seeing where I was and what my pace was until, that is, Endomondo had deserted me which led them to wonder if I'd been abducted.  They concluded it must have been a flat battery and continued snoozing.

Luckily I had made the right choice on route, though it was a little make-it-up-as-you-go-along.  Two significant hills, one of these was a real lung buster and good to do but I know it slowed me down a bit.  Talking of me being slowed down, let me tell you about the mud.  Yes, the mud.  I encountered quite a mixture today with sloppy, slushy and slippery kinds.  The slippery kinds are the worst and can send me flying all over the place.  The sloppy kind can suck your shoes off and the slushy kind is just good fun - great arriving back home splattered in mud!

the Losers on wheels

Probably worth saying something about my fellow road users.  Really great to see Barry and Angela out on their shiny new bikes.  Angela was on a Trek (women's specific design, complete with girly colours) and I couldn't quite work out what Barry was using.  Both certainly looked the part and nice to see them out on the roads!  Barry and Angela aren't losers but I was less keen on the BMW drivers today, in particular those driving those huge living room sized petrol guzzlers and where they were more concerned with avoiding puddles than avoiding me (after all, I'm just a runner and do not matter at all?).

I can feel a tightness in my calf muscles in both legs.  Roughly speaking we all have three muscles running from our knees towards are feet and one of these is protesting a bit.  Last year I think I over stretched a little so this year I have not stretched at all, so probably somewhere in between is about right.

Kit

Can I say something about my kit as it's is all working well?  My Sauconys remain superb and the best running shoes I've had.  My Montane jacket has won me over in spite of its shortcomings.  I wore shorts as it felt the right thing to do (I like to feel 'free' when I'm running) and gloves.  Oh and of course, I had a base layer too.  All came together; not too hot, not too cold, just right.  I haven't bought anything for running for absolutely ages and it goes to show what a cost-effective sport running is.

All in all, a good training run and already looking forward to the next long run, next weekend.  I love these long runs, especially before breakfast when the rest of the day is before me.  It goes without saying my reward was a red hot shower and a good dose of the Runner's High (which I could feel for several hours!).  A chance also to think, to be inspired, to work through those problems, to rise above those things that can drag me down.

Related:

The joy of the long run

Reasons to run

What is the Runner's High?