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.

Running every day in December - update

Taken last Saturday on a longer 7 mile run

I am quite enjoying this "running every day in December" lark although I must confess I have missed a couple of days, more about that in a minute.

Perhaps I mentioned before how I wanted to give myself a little target, something to aim for.  I wanted to do something that would keep me moving at the coldest and most drab time of the year.  In previous years I have run every day during my Christmas holiday, say from the 22nd December through to New Year's Day.   That's been okay but I've wanted to do something a little different.

It's flippin' cold!

The obstacle which I have faced is snow and ice.  Some days the roads and pavements have been like an ice rink and running would have almost guaranteed a fall together with a broken arm, wrist or worse. So because of the ice I have missed two days, perhaps three.  Other times I have managed only a tiny run, perhaps half a mile.  On those occasions it didn't seem worth getting changed into my running clothes, although I did of course put my running shoes on.  My daughters were quite amused by the thought of me running around the neighbourhood in my smart office clothes.

Many of my runs have seen me venture out onto the Busway, or to be more accurate, the gritty path which runs alongside the guided busway.  This is ideal in many ways - quiet, traffic free, flat, impossible to get lost and because of the gritty, rough surface it is good in these freezing conditions.

Most of the runs during December seem to have been in the evenings, with the cold and darkness being the main feature.  It has been the weather which, in some ways, has shaped each run and how I've felt about it afterwards.  In misty or low cloud conditions, it has been a little scary in the dark.  My head torch simply illuminates all of the tiny water droplets in front of my face and offers little help in seeing the ground or where I'm running, so it gets turned off.

Ghostly figures

Ghostly figures sometimes appear out of the mist, sometimes one or two at a time, dressed in dark featureless coats, faces hiding under hoods.  At first I try to determine if they are actually people, as opposed to tree trunks.  Are they moving?  Which way?  Towards me?  Who are they?  Are they up to no good?  Should I say anything as I run past them?

Other people sometimes wear reflective patches or stripes.  These can be spotted well in advance and are kind of reassuring as you can easily tell if it's someone walking or maybe cycling.  Surely if they're up to no good, they wouldn't be wearing reflective clothing, would they?

Having said that you see hardly anyone on the Busway after dark.  Occasionally I pass someone and glide past in silence.  On Christmas Eve, Christmas Day and Boxing Day I found myself cheerfully saying "Merry Christmas!" as I ran past them.  Most responded in a similar way, some grunted and one or two remained silent.  One man started talking to me, not that I really heard much so I turned around, paced back a few yards and said "sorry I didn't catch that".

Although he was out walking, he said he was a runner himself and, fair play, he looked like a runner (probably more than me).  He commented on the Busway as being a brilliant place to run and why running was such a good thing to do.  For now, he explained, he was just getting a bit of fresh air and having a quiet break from the Christmas festivities.  He said he sometimes ran out around the Edlesborough area, which is certainly a good run from Dunstable.  We parted in a friendly way.

Getting lost in my thoughts

Some of the runs have seemed quite hard going.  Hard going in the physical sense when my legs feel heavy and I'm almost dragging my feet along.  Once it was raining hard, with the rain flying almost horizontally which was hard going on the homeward stretch.  On one level I didn't mind at all, remembering some previous runs when work has been troubling me a hard run has seemed such a good cure.  Almost a way of refusing to be beaten, not giving in and pressing on regardless.  One such run springs to mind (click here) when I worked in Stevenage a few years ago when I almost wished it was an even harder run.  I love it when I get lost in my thoughts, almost running on autopilot where the miles drift by almost unnoticed.

Running with my daughters

Myself and Becky

My two daughters are, at long lost, getting the running bug.  Hannah has been impressive by running almost every day and clocking up 30 miles a week lately.  A couple of times we have run with each other but she prefers to run in silence.  We don't talk, just run alongside each other.  Could be a profound father-daughter thing here.  Becky, at 19, is the older sister and has a different build.  She's light, nimble and very chatty.  Moreover she's quite caring when we run by pointing out frozen puddles and other possible hazards.  These are times to be savoured, full of precious, tender memories.

Just a few days left....

So now on 28 December, there are only a few runs left to do.  I am feeling positive about these through now being on holiday again (I had to work yesterday).  It means I have more choice about where and when I run, how far and so on.  Today's run will be at dusk, in about an hour's time.  Already the temperature is freezing or perhaps a little lower.  How far?  Where?  Where will my thoughts take me?

I happened to stumble across another runner's blog who has also been running through December: The Unfinished Sentence

Yesterday's canal run

As my family are away for the weekend, yesterday's canal run had a few possibilities.  For one I decided to run a different part of the canal and secondly, there was no rush to meet Hannah at a set time.  I drove Marsworth on the Grand Union canal and ran south from there.  It was glorious. Here's the run in numbers:

Miles: 8.3
Pace: 9:17mins/mile
Pee/poo stops: 0
Friendly cyclists riding the towpath: 3
Friendly runners: 2 (one was super fit and over took me)
Indifferent runners: 1
Boats on the move: 3
Temperature when I set off: -3c

A few observations:

• the canal was mostly frozen
• the first boat through sounded and looked like it was nibbling its way through the ice
• the ground was mostly frozen solid, with some stretches of frozen ice/snow which slowed me down a little
• the boaters were mostly friendly, liked being photographed (below)
• another elderly lady said "you be careful now, mind you don't slip" as she puffed on her cigarette, hacking and coughing
• I loved it being cold once I had warmed up properly; in fact I was as "warm as toast" inside, almost over dressed
• I felt in good shape for the rest of the day, not particularly achey or tired
• because the scenery was new, perhaps less thinking time for myself.  I love seeing where my thoughts take me as I run on a kind of autopilot 

Here's some photos:

Latest canal run

Yesterday was my latest canal run and although it was hard, I loved it.  Here's the run in numbers:

Miles 8.9
Average pace 9.08/mile
Time 1:21
Calories 1246
Temperature +1
Photo stops 1
Poo stops 1
Cyclists 0
Other runners 8

Grand Union canal, near Three Locks

I've done this run many times before and it's always delightful; always delightful seeing the seasons change and experiencing the run in different weather conditions.  I have experienced fog, drizzle, rain, blistering heat and, you name it, it's been there on a Saturday morning while I've plodded my way along the tow path.  I went from my daughter's kayaking club in Linslade, near Leighton Buzzard up to the Three Locks and back.  It's all flat and very easy going.

As there was a thin layer of ice, the kayakers decided to have a gym session instead of going on the water.  Apparently it only takes a little ice to cause a lot of damage to to the kayaks, plus I think falling in would be traumatic for anyone.

There weren't any boats moving on the water, hardly surprising although sometimes I have seen narrow boats pushing their way through a bit of ice.  Instead there were a number moored up and plenty of woodsmoke drifting around - making for a nice atmospheric scene.

I might look all happy in this shot, actually I was putting on a brave face.  I was finding the run really hard going.  I was fatigued, my legs seems heavy at mile 4 and I was not running at my best.  Mostly I was lovely and warm but, despite wearing gloves, my fingers were cold almost all the run.  I even got over taken by a younger couple which I consoled myself about.  They looked 20 years younger than me, so that made it okay.

Although my pace was 9:08 per mile, I have run this route much quicker before.  I am sure the high creatinine which my kidneys are spewing out has something to do with it,  I might be running slower these days but i'm not stopping!

Once I'd got back to the clubhouse the gym session was still in full swing.  They had been doing all kinds of things to have a full work out, going from tip to toe.  That's the thing about about kayakers, they need all their muscles working from their toes, legs, waist, core and so on.  When I got there the coach was asking different members, one by one, what the group should be doing next.

Some of the exercises included weights, stretching and I think a bit of pilates thrown in.  All good stuff, especially as I could have a cup of tea and an egg roll to warm me up!

From there Hannah drove me home, complete with L plates.  This was followed by a red hot shower, more lashings of hot tea and a good rest.  I certainly needed that rest and felt quite achey for the rest of the day.  This is partly due, I reckon, to this creatinine business but also through running every day - look out for my next blog post on Running Every Day in December.

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.

A nostalgic run

A few days ago we had the Spring Bank holiday and, to cut a long story short, I decided I would run an old route.  I drove over there and parked my car at Preston, a pretty village on the top of a hill.

This run involved Charlton Hill Road, just outside Hitchin, Hertfordshire.  Normally I would run in an anticlockwise direction having started at Preston and this means the first couple of miles is mostly down hill as far as Gosmore.  It's then fairly flat until you turn onto Charlton Road.  This was fine as I need to take at least 20 minutes to get warmed up these days, possibly more.

I was on the road for the entire run of about six miles.  Traffic wise it was extremely quiet with only one or two cars, two motorbikes, two cyclists and one other runner.

Running along Charlton Road you're aware of the gentle gradient until you get to a wooded area where it then starts to climb (at the point of my above selfie).

I remembered how I used to do this run while I worked in Stevenage.  It involved changing into my running gear before I left work and then driving there.  This run was a wonderful way of blowing off some steam as I de-stressed and mentally relaxed myself.  It generally worked well.

It is quite a hilly run with Charlton Hill being THE climb.  At its steepest I think this is about 1:4 and this occurs when you're three quarters of the way around and probably the part nearest to West Wood in the above map.  This climb is always very testing and generally enjoyable.

Having run this a number of times I think it's good to have a little energy still in the tank for a sprint once the road starts to level out - this will enable a runner to get a good Strava time on the segment which is there.  My personal best for the "Charlton Hill Steep Bit" is 2:31 which puts me at 41 out of 262 runners.  Not bad but I can't match that right now.

The difference in performance was absolutely amazing, I was astonished.  On this run my average time per mile was a rather slow 8:50mins/mile.  My fastest time on this route, in October 2015, was a mere 6:52mins/mile - almost two minutes faster for each mile!  I toyed with some of the possible different factors.  These could include obviously being a little older, perhaps a little heavier and the effects of having high blood pressure these days.

I could easily depress myself by dwelling on this too much; it had to happen sooner or later in terms of slowing down.  Having said that I always think that the best is yet to come (as I'm a born optimist!).

By the time I was nearing the end of the run, the rain started and I thought this was utterly wonderful.   I was quite hot and the rain was wonderfully refreshing.  I spotted a friendly-looking cyclist and I held out my arms with the palms of my hands facing upward as I grinned.  He shouted back "I know exactly what you mean, it's lovely!".  Enough said.

Finally, here's a shot taken a couple of years ago with the Charlton Hill climb in the background.

Running 1000 miles in a year

After-work run at Preston, Herts

Today I ran up my 1000th mile this year -yipee!  Here it is in numbers:

Number of runs: 170
Shortest run: 0.7 miles (late for church)
Longest run: 26.2 miles (MK Marathon)
Height gained: 32,178ft
Time taken: 143h 59m
Weight loss or gain: I lost a little in the Spring and then ended up 4lbs heavier!
Outlay: One pair of running shoes (these really need replacing after 600 miles)
Detergent: Several bottles of Halo anti smelly detergent for washing my running gear

Why did I do this?
Quite simply I need a challenge, without any kind of a challenge I am inclined to "tick over" and drift.  So having some kind of goal, something to aim for, keeps me going and gives me some kind of self imposed accountability.  Mind you, I did mention this challenge to a number of friends, knowing they'd check up on me to make sure I hadn't wimped out. This also helped keep me on track.

Although 1000 miles sounds quite a long way, it's actually no big deal when you have 365 days to do it in.  Actually most novice runners could do it I reckon, it's averaging just under 3 miles a day and put like that makes it sound very achievable.  I tended to have one longish run each week, say 10 or 11 miles and then two or three shorter runs on weekdays.  These shorter runs were often after work and around Stevenage.

The highlights

• Getting ahead in January.  I ran a lot last Christmas, every day in fact.  This put me into a good position to spur me on.  
• Training for the MK Marathon as this was a target within the overall target.  I improved my previous time and although I'm no notable runner, I was pretty chuffed to come comfortably under 4 hours.
• Another race, arguably my favourite race, is the Ridgeway Run in October and I always enjoy this regardless of my time.  It's a perfect time of year for a run through some wonderful countryside.
• Running in new places this year.  This includes around the pretty Hertfordshire lanes around Preston, Whitwell and so on.  A real highlight was running in Germany on our holiday there in Bremen and the one run I had as we passed through Hamburg. I also ran a little in Yorkshire.
• Getting the course record for running up Bison Hill.
• Having running as an on-going stress buster through some difficult times at work this year.  As you will have seen from the previous posts (and others dotted through the year) there has been a horrible restructure which I survived by the skin of my teeth - and then decided to quit having got a better job elsewhere!
• Having some "me" time every time I ran.  This is an opportunity to be alone with my thoughts which sometimes was about problem solving, thinking things through and most of all, being thankful for all of God's blessings

The low points

• Getting a really bad cold in December and not running for almost two weeks.  This followed a flu jab which I'm starting to regret ever having in the first place.
• Picking up an injury in the weeks before the MK Marathon.  This was self inflicted through over training and increasing my mileage too quickly
• Not logging a couple of runs but this is no big deal
• Although I run reasonably well (cruising at 8:30 minute/mile) my core strength and above waist tone is not very good: I need better all-round fitness and this in turn will make me into a better runner, cyclist and so on.

Otherwise.....

Running 1000 miles in 2015 has been a fantastic thing to do.  Having said that, it hasn't been too difficult and any difficulty has been maintaining the discipline of doing it.  Having Strava on my iPhone was the key, keeping a log of my runs and having the weekly totals shown has been very helpful.

I have loved this, it's been a really good challenge to do.  I think what has been especially good is that it has kept me going through the year and it hasn't been about training for one big event.  It's about on-going fitness and I have been blessed with excellent health once again this year, for which I am extremely thankful for.

Related:
Dealing with smelly technical fabric
MK Marathon
Bison Hill
The best run in 2015
Ridgeway Run - tattooed legs and heavy feet

Ridgeway Run 2015 - tattooed legs and heavy feet

Never enough Portaloos!

Here's my race report from the truly excellent Ridgeway Run on 11th October 2015.  As usual race HQ is at the cricket ground in Tring, Hertfordshire.  It was a cool and delightful morning to arrive early enough to sign in and collect my race number.  Helpfully there were a good supply of safety pins!

All of the officials were welcoming, friendly and chatty.  There was a really nice atmosphere as runners prepared themselves for the race, plenty of high spirits and laughter going on.  It looked as if the majority of runners were with club mates or with friends and I think this adds to the event in having someone to share it with.  I find with almost every race, there is always a lengthy que for the Portaloos; it does matter how many have been supplied, there will never be enough for the 15 minute window in which they'll be fully used.

It was great chatting to the two officials on the left, in between checking in on-the-day bookings.  He thought I looked like Edward Fox and I think he looks like my daughter's physics teacher.  We got talking about blogs (naturally mentioning this blog!) and how Mr M wants to set his own up about the history if Rock & Roll so please do get in touch if you'd like some help.  In fact I think I could do a workshop for budding bloggers - let me know if you're interested - I'll cover all the basics in three hours giving enough practical guidance to have your own blog up and running in that time.  Just let me know.  Back to running now.

As usual there was a 10-15 minute walk from the cricket ground to the start line which is right at the edge of Tring, in a quiet little cul-de-sac and at the start of a bridleway.  Gradually everyone assembles, the Race Director arrived with his airhorn and timing officer, complete with clipboards and stopwatches galore.

Many runners seem to have GPS watches these days and these were all being checked, primed and ready for the press of the start button.  Me?  I have my old fashioned analogue £20 Timex on my wrist and my iPhone with Strava ready to record the run.

Ready, steady, go!
Last year I commented on heavy breathers and fast women: this was based on the first mile or so where we were all tightly packed with each other and the heavy breathing surrounded me.  This year the early stage was pretty much the same with everyone running closely together but this time I became aware of a different breed of runners around me.

The new breed were of the tattooed leg variety, perhaps normally quite rare.  I did notice how I was surrounded by the sound of "heavy feet" landing all around me.

These tattoos included all the latest fashionable swirling designs and also a few (but more discreet) Ironman tattoos on the backs of some runner's legs on the calf muscle.  Interestingly I spotted a number of other discreet tattoos and these also could be a sign of having completed a gruelling sporting event.  Apologies for not knowing what these are, I'm afraid that's not my world but I can understand people wanting some kind of wearable memento which entitles one to a kind of membership into an exclusive club.   Didn't spot any Olympic rings on shoulders though and I suppose it does add to the list of "wearables" we hear much about these days.

I had deliberately positioned myself a little further up the field on the start line for this year.  I dare say there were about 200 runners in front of me, more behind.  So that seemed a good place to start.  Once the race was underway and we had all done the start line shuffle, our pace picked up to one that was just right and we gradually jockeyed for position and started to thin out a little over the first mile or two.

No heavy breathers; instead I was conscious of heavy feet landing all around me. I was trying to listen out for my own but I couldn't quite discern them.  Sometimes when I'm running alone on something like a beach I will close my eyes and listen to my feet, my breathing and so on.  This tightly packed race was hardly the time to start closing my eyes but then I realised I was running lightly i.e. my footfall was light in landing on the ball of my foot i.e. towards the toes.  I often find myself doing this when I'm running quickly over rough ground, it's not a conscious thing, it generally just happens.  It does make running a little more comfortable I find and I like the extra "spring in my step" which it seems to bring.  I guess that landing lightly and in a deliberately controlled way puts less strain and impact on joints.

Howard's intervals
Once the pack had reached and crossed over the main road (and here's a "thank you" to the fabulous marshals) we turned right along the road for a short distance, through a gate and onto a path which was single file.  This was also a little slower for everyone.

Next was a little climb and I found myself tuning into a conversation going on behind me, between a man and a woman.

"You know I feel as if my training is paying off now"

"Training?"

"Oh have you never been on any of Howard's Wednesday night sessions?"

"No"

"It's brilliant.  He gets us doing intervals, you know fast and slow, plus running up and down a hill.  Really good and I'm feeling the benefit".

I remember thinking that yes, that did sound like good training by Howard, although I don't believe I know him.  I too have found reps to be beneficial in going to the limit for a couple of minutes and then jogging to allow my heart rate to come back down.  Repeating this many times is tremendous training and if I'm honest, I should do more than simply clocking up the miles as it would make me a better runner.

Going up
I like hills, as you my already know and I can just about remember the time when I used to avoid them like the plague.  I found myself looking for opportunities to over-take some other runners as we climbed through the wooded area to the Monument in the Ashridge Estate.  Gaining some time on these stretches is at least one thing I can do alright.  As I said, I like running up hills!
The first drink station by the Monument was such a welcome site and once again I'm so grateful to the marshals and volunteers for being there.  I made the most of a cup of water, so refreshing.  Then it's a case of turning left and running through the woodland area which is so beautiful at this time of year.  There were plenty of Sunday morning strollers around and everyone was stepping aside, letting us go by.  Before too long the trees thinned out and to the left you could see glimpses of wide open countryside in the soft October sun - really nice.

Going down
As I had gained a few places running up hill, now we were heading down the start of the actual Ridgeway I got over taken by quite a few.  I just don't have the right technique or form to run down hill well.  Something to improve on.

The terrain undulated and before too long another drink station, just before a short uphill slog and a waiting photographer ready to snap these exhausted runners - believe me that was a steep climb!  Next was a hazardous section, twisting and winding through a wooded area with lots of tree roots and rabbit holes.  I took this at a pretty easy pace as I didn't want to risk tripping.  Unsurprisingly I had a runner on my tail before long.  I yelled out asking if he wanted to get by and he said he didn't at all.  It seemed funny having a conversation for a few minutes with someone I could see!

Home straight
Once back down on the flat and onto the bridleway which runs straight back to Tring, I attempted to increase my speed in trying to estimate how further with the pace I would maintain.  Unfortunately for most of this straight section I was on my own.  It was so welcome getting back to the start line and knowing there was about half a mile (maximum) to go.  I gave it my all, which didn't really amount to much of an increased speed although I did feel a bit mean overtaking another runner within yards of the finish line!

Result
My result was 1:16, about 5 minutes faster than last year.  Chuffed.  This places me at 149 out of 564 runners.

Again I find myself asking "if I lost a little more weight, trained better, did Howard's intervals, how much faster could I go?

I felt so good, having a generous dose of the Runner's High.  This was a brilliant reminder of why I run, or at least one of the many reasons.

Serious side
My running form has changed over the years and there was a definite shift earlier this year when I had a bit of an injury.  Now that I'm running with a lighter, softer footfall using more of the central part of my foot and the ball of my foot, I can feel it is better somehow.  It feels just as natural as it was before when I was a bit of a heel striker sometimes.

Once again this was a lovely race.  I like it for not being a big event.  I'd say the number of runners this year - well over 600 - was probably about the maximum for this course towards the start.  It is a tricky balance as it wouldn't be a nice race if there were only 50 runners and we became too spread out.  No, it's nice to run in the company of others and I find I enjoy running a little faster this way.
Speaking of other competitors, my admiration for the winner and other prize winners.  My admiration goes especially to those who are in their 60s who beat me (I'm 53).  You give me something to aim for!

I like also having a technical teeshirt instead of a useless medal and it's always nice wondering what it will look like.  It's nice being handed a bottle of water and a flapjack instead of the carrier bag of rubbish you get at some races. Well done to Tring Running Club!

I love the course being virtually all off road on lovely tracks in wonderful countryside.  I like the hills, even though I need to get better at running down hill.  As races go, this is extremely good value and I'm already looking forward to another go in 2016.


My thanks to Tring Running Club for the friendly welcome, great organisation (inc perfect weather conditions) and everything else which made this a great race.

Other
No, I'm not having a tattoo, ever. Even I ever do something where I'm "entitled to" I simply won't be having one.  Not my cup of tea, sorry.

Here's a few snaps from the day:

Marshals getting ready

First aiders having their briefing

Race numbers being pinned on.  Note watercress tee shirt.

Race numbers being pinned on.

Post race drinks handed out!

More drinks!

Clubs enjoy a social side too

Lovely first aiders, they said they weren't needed

Made it!

This is a muddy splash on my leg, not a tattoo

Related:

Heavy breathers and fast women
Ridgeway Run 2011
Ridgeway Run 2010
Link to the Tring Running Club website and the nice people there

Running up Charlton Road, Hitchin

The start of Charlton Road, from Hitchin 

 Charlton Road is just outside Hitchin, Hertfordshire.  This is all "very Hertfordshire" with leafy lanes, gentle rolling hills and probably has a good number of millionaires in the area.  For me I sometimes drive through this area on my way home from my office in Stevenage and I am getting to explore some of the good runs in the area.

Turns out Charlton Road has two running segments on Strava and, from memory, one segment for cyclists.  I have cycled this Cat 4 climb a few times but the best bit is RUNNING!

It gets used quite a bit by runners and cyclists as normally I see at least one or two, sometimes more.  Cyclists tend to go up the hill, runners tend to prefer coming down.  Not me, I prefer running up!  Each time I have parked my car in the pretty village of Preston, at the top of the hill.  I either run down the hill and straight back up (a bit boring) or perhaps do a circular run mostly on the roads, as I did in the Strava print out below. Additionally I am gradually piecing together a number of bridlepaths and footpaths which are very pleasant in this area.

In terms of stats, the "Charlton Hill full climb" on Strava is 1.3 miles and a rise of 249 feet.  My PB time on this is 12:41 and places me 62nd out of 121 other runners - this is simply not good enough for me.  The other segment is the "Charlton Hill steep bit" which is just 0.2 miles and has a rise of 121 feet (but it feels a lot more than that!  The steepest section is 1:4.  My positioning improves on this bit with me being 21st out of 121 other runners.  My PB is 2:31 which I'm sure I can improve a little.  I know this is all a bit nerdy but it must be proof that I like running up steep hills!

The day these photos were taken, I bumped into another runner.  I think he said his name was Sean and he's also a blogger but concentrates on wildlife.  We had a little chat while he took the photo of me (below) and he explained he's doing the Couch to 5k programme (aka C25k) and he looked as if he was doing very well, certainly not a complete beginner.

The actual climb
The first part of the climb is a gentle incline (picture below) with arable fields either side.  The lane passes through a wooded area where it gets steep and steeper still as the road winds its way up the hill...Once out of the wooded area the road levels out and fields once again are on either side.

Credit to Richard Puckey who is the course leader for the steep part segment with a really impressive time of 1:27 (against my PB of 2:31) and the fastest woman is Sarah Mitcherson who ran it in 2:30 back in 2012.

Charlton Hill, near the start and only a gentle incline

Charlton Hill,   approaching the steepest part by some lovely farm buildings.
Very Hertfordshire!

Squeezing in a few short runs

We've been to Yorkshire!  Only for a couple of days while my eldest daughter took a look at York University.  We decided to camp at the Castle Howard Lakeside Campsite which turned out to be a bit posh in a basic kind of way (i.e. expensive, looked nice, few facilities).  This was through being somewhere on the Castle Howard Estate which meant there weren't many footpaths open to a runner and those that were there stopped after a while with a good measure of barbed wire and signs warning of nasty dogs on patrol.

We arrived on Monday and left Wednesday (today) meaning I could squeeze in three short runs. Each of these was about 4 or 5 miles and I absolutely loved them through being in perfect weather conditions and new terrain.

All this reminded me of why I sometimes like to run on several consecutive days, doing simply a few miles each day.  This is why:

• Fitting in a run for 30 - 45 minutes is not too difficult
• It builds a nice running habit
• Much less likely to pick up a running injury, compared to longer runs
• Each run is valid; good runs don't have to be long or fast runs - they all count
• Burns about 500 calories each time
• Long enough to get warmed up and feel like I'm having a decent run
• Long enough for a Runner's High
• Still incredibly effective in maintaining good levels of fitness (heart, circulation, joints etc)
• A daily reminder of all the great things about being a runner

And now we're back home, I think I'll carry this on for a few days.  Oh, should have said.  It's true every single run does count, even if it's just a mile.  I am on track for 1,000 miles in a year - that's through a real mixture of lengths and I love each one of them.

Related:

#ChristmasRun everyday
The benefits of a running little and often

Sometimes running is hard, or easy. Why?

Last Saturday evening I went for an amazing run with so many fantastic ingredients and yet it has thrown up a question: sometimes running is hard, or easy.  Why?

In brief the run I had was utterly fantastic and over a course which I have run many times before.  It was an 8.5 mile hilly run going from Dunstable to Church End, through some footpaths and across Whipsnade Common.  Then passed Dell Farm and out on to the Downs.  From there is was a fast run along the escarpment (highlight enjoying those inspirational views) and then back down into Dunstable.  My moving time was 1 hour 14 minutes and I gained about 780 feet in elevation.

With this run, the further I went the easier it seemed to go and the last 3 miles were well under an 8 minute mile.  Everything was simply coming together so well and I knew my running form was good.    I should say it was at dusk, having set out at about 8:45pm and the weather was pleasantly warm but not hot.  The air was still and an ideal summer evening.

And yet I have done this run many times before over the last 8 years of running.  Sometimes I have found it hard going.  Furthermore I have found some runs after work to be particularly hard going, even simply a 3 mile jog lasting 30 minutes.  Sometimes my legs have felt like lead and I've been stiff with little energy.  What an amazing contrast to this other evening when I felt so alive, full of energy, supple and brimming with excitement.

It could simply be a case of "that's the way it is".  Other possible factors could include how well hydrated I am, nutrition inside me, blood sugar levels etc.  And then there is the mental, thought-based side.  What are my expectations?  How eager am I?  Have I missed running over the last couple of days?  All of these possible factors can make a difference in my view and I think these all add to the variety of running.

If every run was in perfect conditions, over the same route with the same performance it would soon be boring, just like treadmill running can be.  So thankfully we are not like that at all, we should thrive on variety and take the good with the not-so-good.  Even though I am naturally optimistic and "half full" in my approach, I need to remind myself of these things sometimes!

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

Running at Forest of Marston Vale

Okay, this has to be the most awful, cheesiest photo on this blog.  Nevertheless it was kind of a passer-by to quickly do this for me.  And don't let the naff photography put you off reading further about a lovely place to run.

Sometimes I visit our office in Huntingdon, in Cambridgeshire, so the most practical route is using the A421 which passes this lovely site.  I have run there a couple of times now and absolutely loved the different scenery to run through.  Please just think of me at work, slaving over a hot keyboard making sure the tax payer's money is being used properly to keep you all safe and sound.  As you might know my job is stressful sometimes but even when it isn't, I still enjoy a great run.

So having mentally planned a run, I took my running gear with me to the office and then changed before I left.  This was much to the amusement of some colleagues who only ever see me in office clothes, never mind my legs, knees and fine middle age figure in my running gear.  The drive from Huntingdon down the A1 was fine, as was turning at the notorious Black Cat roundabout (which amazingly was running fine) when the rain really got going on the last occasion.

Forest Centre, Marston Mortaine
The Forest Centre is in Bedfordshire at the village of Marston Mortaine.  It is easy to travel to on the A421 which runs just under Bedford in an east to west direction and it connects the A1 (Black Cat roundabout) to the M1 (junction 13).

It is, I think, a regenerated area.  Once this vast area was a key in the brick making industry and now described as:
Creation of the Forest of Marston Vale is the largest environmental regeneration project in Bedfordshire, covering 61 square miles between Milton Keynes and Bedford. 

This is ‘forest’ in a traditional sense; a patchwork of woodland and green space, mixed with farmland, villages and industry. It’s about using trees and woodlands to create a living, vibrant and dynamic area in which people want to live, work and enjoy their leisure time.

The actual Forest Centre is in a flat area with a visitor centre in the middle.  There's two lakes either side with lovely trails taking you around the edge of the lakes, with a couple of diversions here and there.  The first time I went there for a run (above cheesy photo) I ran around the edge and it was between 4 and 5 miles of perfect trails, with glimpses of the lakes.  There are a few other routes which you can take to avoid any boredom and the paths are, for the most part, grit and absolutely perfect for running on.  For 99% of the time it is plenty wide enough to run side-by-side.  Also for Strava fans, there's a few segments dotted around.

Out of hours
The general public can enjoy open access to the Forest Centre at any time.  I did just that by leaving my car at the entrance.  Just as well really as I was setting off for my run, a Ranger came along and locked the gate.  He helpfully confirmed it was okay for me to run around the tracks, even though the visitor centre was closed for the evening.

I prefer running routes which are circular, compared to "out and back" as it always feels more of a journey.  It is virtually impossible to get lost at the Forest Centre and it was nice seeing, on both occasions, a few other people jogging, cycling and walking their dogs.  By the way, I am going to blog about a few encounters with dogs and their owners another time - apologies in advance as I anticipate I will be posting a very cross article.

So there you are, a perfect place to run at any time and it certainly looks as if it is well used.

Links:
The Forest of Marston Vale
Elliptigo test impromtu rest ride

Recovery run

A Recovery Run is a good step to take after a major run, such as a marathon and one which I had been longing for all week.

The purpose of a Recovery Run, put simply, is to stop a runner from seizing up.  It is helpful in keeping joints moving and as a reminder about still being a runner.  It is also part of a healing process, should this be necessary.

There's no set formula as to what the length should be, or the intensity or speed but generally it is best for them to be gentle, easy going and comfortable.  A Recovery Run is not the place for seeking a high pace.  If anything starts to hurt (i.e. joints, muscles etc) it is better not to run at all, or at least make it a gentle jog.  The last thing you want to do is aggravate anything and delay the healing process.

And then there is the mental health side of a Recover Run, which should not be underestimated.  This is relevant where a runner has put everything into training and the race itself was emotional; this can happen.  Some runners may feel a sense of real achievement, others might be disappointed and therefore this needs to be processed and dealt with.  Therefore the Recovery Run can be helpful in putting everything in perspective.

Yesterday I had a Recover Run, following the MK Marathon a few days ago and I had been seriously looking forward to the run; here's the features:

• Distance: I did exactly 7.5 miles over my favourite hilly route.  I decided to do it in reverse as I was not wanting to chase any time over any Strava segments or anything like that.

• I was running for enjoyment, not for event training or improving my fitness.  I had nothing to prove, it was simply for the joy of running.  Arguably there is no better reason to run.

• The conditions were perfect; temperature, scenery and my mood.  Just right.

• There were a few spots of rain in the first mile.  My first reaction was wishing I was wearing an extra layer, possibly a light rain jacket.  Then I figured I'd simply enjoy it (at that point the rain stopped!).

• I could feel a little ache or two in my legs but there wasn't much to it.  Just as well I wasn't pushing myself.

• I ran up the shortest and steepest hill I know around here with comparative ease (at 1:4 it will never be easy)

• I was feeling thankful I could do this run.  Thankful because I pulled myself away from being an overweight couch potato and lazy slob all those years ago, even thankful for all the stress and worry which drove me to it in the first place. Thankful because I have been given a good pair of legs, lungs and heart to allow me to do this.  

And I'm meant to be tapering....

With the MK Marathon looming on 4th May, I should be well into an injury-free period of tapering.  Things are not going to plan and this is unusual for me as normally I like to do these things "by the book".

My training had fallen behind through the pressures of work etc.  Such that my long 20 mile easy run in early April didn't go as well as it should (de-hydration, running on empty) and I have an injury.  Actually two, I think.

First injury goes back a while and a troublesome muscle in my left calf area.  Second injury is the classic over-use shin splints, again in my left leg.

Now I am trying to achieve that tricky balance of resting and yet doing a few miles to stay used to running.  I can tell you, I feel torn between wanting to get out there and run every day (I find myself yearning for a threshold run) and yet I know it would be disasterous if I went running everyday.

So today is Saturday and I went for a hilly 7.5 mile run, previous run was Wednesday where I did 4.5 miles on a flat path.  Which do you think was harder?  Yep the shorter run on wednesday.  Why?  Read on....

Having rested on Thursday and Friday, this made a real difference.  Having said that I did start the run by hobbling a bit, almost to the point of wondering if I'd make it.  Thankfully it eased and I was able to run well.  Every now and again I would find myself landing on the ball of my feet (which seems a more instinctive running form now) and this would be painful in my leg.  Running by landing on my heel didn't help and so a rather mid-foot landing eased the pain but I kept forgetting to do this!  I might experiment with a little DIY padding, although I know this will be frowned upon by some purists!  Needs must.

I have chatted this through with some friends who are fellow runners.  All sympathetic and some commented that I "had it coming" through possible over-use and secondly, because I have been relatively free of any problems like this in all the years I have been running and injuries have finally caught up with me.  A kind of justice perhaps?  Thanks guys!

I suspect I will have an uncomfortable time over the next week or so, trying to be patient and perhaps a short jog or two.  I do have some free gym passes so I think some cross training is in order, perhaps a swim as well.  On the big day I am hoping to get around alright, probably helped by a dose of Ibuprofen (dose that count as doping!?!?) and then gallons of Cherry Active to help ease my muscles.

Man this is frustrating!

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!