I've just entered the 2011 St Albans Half Marathon - less than 2 weeks to go!!

Me! Just recovering after the 2010 St Albans Half Marathon

I've got good memories from the handful of races I've done, though I'm nowhere near the winners.  Last year the St Albans Half Marathon was a good event with a time I was pleased with - 1 hour 44 minutes.

I ran it with Collette, a colleague of mine who signed up for the 2011 event some time ago and has been encouraging me to do the same.  At first I'd hesitated as I need to keep some Sundays free (some Kenyan Church friends are visiting) but now I know I can make this on the Sunday in question.

The other reason for doing this is my hand.  For those who have read some previous posts, I tripped over while running in late January and even now, four months later, it still hurts a lot sometimes.  I'm thinking of going back to the Doctor as it ought to have healed by now.  So, what's my injured hand got to do with the St Albans Half Marathon 2011?  I'm finding that cycling is aggravating the injury, not too much but just enough to stop it healing and perhaps the vibration coming through the handlebars is the cause.  So I'm thinking of easing off cycling and concentrating on running in the short term, while my hand heals.  My head tells me to hang up my bike for a couple of months, my heart says "enjoy the summer first".  Of course if something appears to be aggravating an injury, one should give it up but but but.... I'll have one last ride before I do hang my bike up - the plan is Becky and myself to have a mini cycle camping trip away, just for one night.

I need to step up my running over the next week or so as the event is in two weeks time!  I'll need to be mindful of not doing too much and "tapering" in the last week, so I can enter fairly fresh and not worn out.  Three days ago I ran for about 1 hour 20 minutes, yesterday I ran for about one hour, today 45 minutes.  Tomorrow a longer run and then a rest for a day or two.

Right now it's half term and I'm on leave from work, so normal routines are "on hold" for the week.  Running shouldn't be a problem especially before breakfast.

Cycling in the Cotswolds

Yesterday my friend Wallie and I had another great ride in the Cotswold Hills.  For us it's a brilliant place to meet up (equidistant from our homes).

Any rumours about us being like a pair of grumpy old men is just not on, right?  We don't need injunctions, super injunctions or anything like that because it's just obvious - we're not grumpy old men and not even middle aged grumpy men either.  Naturally we did a fair amount of "putting the world to right".

Wallie on his 1980's Claud Butler Dalesman

Anyway, here's a few bits from the day......

Bikes.

Our bikes were perfect for the day and it was the first time Wallie had seen the much-talked-about Thorn Audax Mk3.  Naturally I'm very proud of it.  It's uncanny how similar our bikes are despite the age gap of 30 odd years between them and just goes to show how timeless and useful a traditional touring bike is.  Makes me wonder why people go and buy Mountain Bikes, especially those flat pack heaps of junk sold in supermarkets.  They're useless and cheap for a reason and I'll have another rant about those some other time, we don't want to spoil a nice Cotswold ride, do we?

The weather.

The month of May is always a fantastic month in my book, the nicest month in the whole year.  May is characterised by lengthening daylight, nice warm weather and beautiful clouds.  It also strongly hints at the coming promise of summer.  For us, we managed to pick the wettest day of the week for our ride!  It was almost like a dose of April showers with squally gusts of wind, horizontal rain, all mixed with sunny intervals and a rise in air temperature.  Consequently we were wrapped up all day in our waterproofs and I'm having mixed feelings nowadays about my Altura jacket - I feel a bit of a 'Kit review' coming on but some other time.  Back to the weather which links neatly to the wonderful clouds...

The Clouds

These were fantastic to watch through our ride.  Fast moving, sometimes threatening, or dramatic and brooding.  

Becky our eldest daughter is, I'm pleased to say, genetically programmed to be a day dreamer and we think it's a very good thing to do; it can be a means of sorting out all kinds of problems.  One regret I do have is not knowing all of the different names of the clouds we enjoy.  Perhaps another reason to check out the Cloud Appreciation Society one of these days.  

The landscape

We always did like the Cotswold Hills and they're brilliant for cycling - nice gently rolling hills, a few sharper ones, beautiful colours and picturesque villages.  The different seasons all have their own treats and reasons to make each visit so memorable.  Wallie was the first to spot these colourful thistles:

The ride was gentle and at an easy pace, so we could talk easily.  We covered all our usual topics including what old friends are up to and I enjoyed telling Wallie all about my friend Dee (Hello Dee) who'd been in touch from California after break which has been too long.

We also started to talk over what our next ride could be like, having both enjoyed an all night ride last year.  We could once again do a tour of the Cotswolds but I was wondering if we could do some kind of A to B ride (we'd need to sort out the practicalities of maybe planting a car in the right place) and I'd appreciate there being a nice Cafe at the destination.  So we'll have to mull that one over.  I'm tempted with the Black Mountains and being up high (Hay Bluff?) for sunrise - that would be fantastic but tricky to organise especially if we're working in our respective jobs during the day.  Watch this space.

At Eastleach, where we stopped for our packed lunch.  No, I didn't fall in.

What is the "Runner's High"?

I was chatting with my friend Tony after church today about running.  By his own admission he's a bit of a 5 mile plodder, which is perfectly fine for him.  We went onto comment on how great it makes us feel and we got on to talking about the Runner's High.  We laughed a bit when I said that in church lingo this could be a long the lines of "do you feel the high, brother?".  We both agreed it was a fantastic sensation.

So what is the Runner's High?  Could be different things for different people.  For me, this is it.  It comes after a run of at least 30 minutes, especially if it's been a hard run or I've finished at a fast pace.  This is how it makes me feel:

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

Probably the medical definition would talk about endorphins, neurotransmitters, natural painkillers and so on.  I wonder if it's like being on drugs, except this is legal and very natural.  This begs the question whether the Runner's High is addictive?  My honest answer is yes it probably is but not in a destructive way that cigarettes, alcohol and drugs are.

The Runner's High helps me deal with the stresses and strains of life (which mostly come from my job).  It has probably be a critical factor in hanging in there, instead of resigning long ago.  When I run, I can sometimes be on a kind of autopilot, my mind is on all kinds of things but not on running.  As for running itself, it's a wonderful way of solving problems or seeking new ideas or solutions.

How long does the Runner's High last for?  Again probably extremely variable from one person to another.  For me it is generally felt immediately at the end of a run or a race, sometimes a little towards the end especially if I put my all into sprinting (as best I can) towards the finish.  The peak is about 30 minutes later and the feeling of "well being" can last several hours, sometimes even for 12 hours.

Quote of the Day

"Does hot chocolate count towards my 5 a day?"

Hannah, aged 11

Hannah could never be described as a lover of fruit and vegetables, not uncommon with other kids.  Besides, I think she's following in my own footsteps as I have memories from childhood where I'd have a game of wits with my parents about how much cabbage I'd get by with for Sunday lunch.  Of course I'd always loose.

Nowadays I have a different taste and really do enjoy a wide variety, especially fruit.  Sometimes I eat 10 portions a day quite easily; I have to to keep my digestion moving.  Often for breakfast, I'll have a large Innocent Smoothie (counts as two portions) and then other fruit with my cereal - normally two from the fruit basket.  You might like to click here to see a Cyclist's breakfast).  It's really nice having a wide variety and I do enjoy shopping for these and also of course are the clear health benefits.

The contents vary but typically include:

Melon (Gala, Water Melon or Cantilupe)

Pear

Banana

Kiwi

Orange

Plums

Nectarines

Peaches

Blueberries

Etc.

The goodness in these is extraordinary: all those vitamins, minerals, phytochemicals - all wonderful health giving properties and helpful in strengthening our immune system to guard against cancers and other diseases.  For my working lunch, often it needs to be suitable for eating on-the-go as eating in between meetings is the only option, so one-handed car-friendly packed lunches are the order of the day.  I always pack a small plastic box with a couple of prunes, figs and a handful of nuts.  These could be Brazil, Almond, Walnut etc.  As I said, just a small handful to go along with maybe an apple or banana.  

I'll blog again soon about WHY these foods are so important for me in trying to stay in good shape.  In the meantime, I think we'll have to work on our lovely Hannah in coaxing her to enjoy some of these wonderful foods!

A big thank you to Jason

You might remember I blogged a couple of times in April about the friendliness of other cyclists and runners, or to put it another way, the indifference that some show to their fellow cyclists.  It's sometimes like you're invisible.  Again I had my faith restored today by another cyclist while riding home from work.

Jason was a real Road man - a really fast decent bike and he had the appearance to match.  He caught me up (which wasn't difficult today) and we rode alongside each other for a few miles.  We talked about the usual things; the weather, why we liked cycling and so on.  I mentioned my disappointment with some other cyclists who appear a bit snooty or aloof and wondered whether it was because my appearance doesn't quite fit the scene.  I should mention that today I was wearing my baggy cycle shorts and a stripy Landsend polo shirt.

Jason knew exactly what I meant and said he and his clubmates know them as New Age Cyclists.  These are generally reckoned to be middle aged blokes who have seen a bit of the Tour de France on TV and fancy some of the action themselves.  It then often follows they'll blow some of their city bonus on a classy bike with all the gear and think they're "it".  This all made sense and I was reassured I'm not the only one to get the cold shoulder.  Jason reckoned it's nothing to do with your appearance or what kind of bike you have, it's just old fashioned snobbery I guess.

I was having to work hard in keeping level with Jason, especially as I had a pannier bag with my papers for Monday inside.  After a few miles our routes diverged and we wished each other well.  So there you go.  This encounter was another significant step in restoring my faith in other cyclists, cheers Jason.

Today has been fine for me at work.  A pleasant meeting this morning - I'm leading on the Environmental Strategy and we have a local Action Group comprising of some great colleagues working alongside me.  Also I've been working on another piece of work which finally came together which was promptly emailed to HQ.  Felt like a burden was lifted off.  Felt good, especially at the end of a mixed week.  Looking forward to a great weekend and I'm really looking forward to my next blog post already.

So, Jason: many thanks!  You're a brilliant cyclist - your accomplished riding style, the club run etiquette and for the reflections on those New Age Cyclists.  Really sorry if I held you back!

Wow - I feel great!

Here's a quick update as I'm feeling pretty good!  This is more clear evidence of the real value in running and cycling - both physical and mental benefits rolled together.

Yesterday the blog might have looked like I was on a bit of a "downer".  Today things are so much brighter, still fuelled by the endorphins from yesterday's runs.

Drove to HQ and had my annual appraisal interview, which went well.  Felt really encouraged.  Following meeting cancelled owing to Cambridge colleagues being double booked.  Although a little disappointed I found a desk and dealt with emails, and did some preparation for a meeting I'm chairing tomorrow.

Norfolk colleagues arrive for a meeting with my manager and myself at 1.00pm.  Warm hand shakes and banter.  They go out to get Kebabs, which I politely declined on account of now being completely vegetarian.  They returned, we sat in the CEO's office eating as she was out all day.  Meeting OK but got complex and I struggled at one point to keep up with the financial planning language.  At precisely 3.06pm my watch beeps everyday (Becky accidentally set the alarm and I don't know how to turn it off).  They thought I had another appointment and accepted my apologies as I left.

Drove back to my office, completed preparation for tomorrow's meeting and drove home.  I got issued with a new mobile while at HQ, quite unexpectedly but it doesn't work with the Bluetooth device in my car.Grrrrr.

Back home, family time and then Rachel reminded me to go for a run.  That I did but just for 20 minutes and thoroughly enjoyed it.  Survived a stand-off with a bull.  Got back, felt great.  Decided to time myself in the "round the block" dash.  When I started to run in 2008 it took 4mins:20secs and I'd be exhausted and panting like crazy.  Today it took me 3mins 03 seconds.

Looking forward to cycling to work tomorrow.  It'll be the first time this week as I've needed to drive here and there during the week so far.

Running to save my career

Sorry if the title is a little melodramatic but this is exactly how I might feel without the "release" that comes from going for a good run.

Every now and then I go through a rough patch at work.  Right now, on a scale of 0-10 I would put myself at 5 today although in other times before I'd say 8 or 9, meaning I was close to quitting.

You might be wondering what's going on.  You'll be pleased to know it's not too bad and nothing I can't handle and I want this to be a positive post, rather than a poor-old-me sob story.  Just a few pressures, a few hurtful remarks by some colleagues (who should know better) and a couple of uncertainties; but like I said, nothing I can't handle.

My faith helps and so too does running as a way of getting things straight in my mind but also the buzz and "runner's high" helps me deal with the issues.  Also it helps by making sure I'm sufficiently tired enough to sleep right through the night as opposed to waking up at 4.00am tossing and turning.

I've said to Rachel, make sure I either cycle or go for a run everyday, until further notice.  She's very happy to oblige and will willingly turf me out.

Yesterday I woke a little earlier than normal and yes, work was on my mind as I had half expected.  So I went for a run for just 30 minutes (half the normal time).  As it was a shorter route, I found myself running over the track where I'd fallen over in January.  Then in the evening I ran for an hour.  Today I went for a run this evening for a little longer and what a difference it makes.

Normally I have a day in between running rather than running on consecutive days.  Not having done that probably accounted for an achy knee as I was half way around but now, an hour later and after a hot shower, I feel fine.

So what about you?  
If you're stressed or anxious, I would suggest taking up running or cycling as a way of dealing with that but please make sure you clock this disclaimer: it is your responsibility to make sure you're medically fit to run or cycle.  For me running and cycling makes all the difference between going off on sick leave (and a year later possible dismissal) and hanging onto my job and career.  As I have said before, running and cycling are both fantastic sports but running is the most effective in ordering my thoughts and dealing with the stress and anxiety.

Just a quick internet search reveals a few interesting links:
http://adventure.howstuffworks.com/outdoor-activities/running/health/running-reduce-stress.htm
http://www.realbuzz.com/articles/why-steady-running-is-good-for-you/
http://news.bbc.co.uk/1/hi/magazine/7240545.stm

Today's ride

Not the best photograph I've ever taken, nor the most flattering but it's about as good as it comes today I'm afraid.  Have you ever tried to photograph yourself while riding along?  Not easy, is it?

Anyway, this afternoon's ride was pretty good.

I did 52 miles over a reasonably flat terrain today as I wanted to clock up some miles.  Having treated myself to a new Ordnance Survey map I've been exploring some new areas.  All frightfully English and this was helped today by seeing quite a few vintage cars (don't ask what kinds as I don't know but I'd guess and say 1960s or earlier) having an outing, perhaps there was some kind of a rally on.  Picture postcard villages, cricket on the green, village ponds and "gated communities" all provided the backdrop.

There were a few other cyclists around and again I made it my business to greet them in some way (nod, smile, "hi there" etc).  Pretty much everyone responded in a positive way and one or two beat me by greeting me sooner.  This is amazing, especially after the rant I had (click here) and it got me wondering what has changed.  Perhaps the weather improving helps?  Perhaps I'm not quite as scruffy nowadays?  Maybe it's the sight of my kness?!?!?  Which ever it is, I appreciate it.

The kind of anti social cyclist which remains indifferent are those Lycra clad fellows, wearing dark wraparound shades and who do their best to ignore me.  They're normally riding in the opposite direction, on decent looking road bikes

I have been plotting a ride of about 125 miles in my mind.  How will I get on?  Can I make that distance right now?  Extra training?  I was thinking about doing it in a few weeks time; maybe I'm biting off more than I could do?

Just a quick word about the bike, my Thorn Audax Mk3.  I still really like it, handles nicely.  The honeymoon period has now concluded and I'm up to 870 miles (I got the Cateye on a couple of weeks after I had it).  I'll do a proper review when I get to 1000 miles and there's a couple of things which could be improved on.  The LBS who built it for me used a cheap nasty rack and mudguards.  The latter of which got replaced and the ack isn't looking that good either.

I have faired reasonably well, legs a little tired and I'll sleep extra soundly tonight.  Just the thing for setting me up for the week ahead, which tomorrow includes attending some of the SMT awayday.  Might be scary but I'm determined to make the most of it.

Why run?

I really want to tell you about a run I had a few days ago.  As our computer has been on the blink, I've not had much of a chance.  So now, here goes.

On Tuesday I had a tricky meeting at work.  There's nothing particularly unusual in that, quite common for me in and around the Ministry of Justice.  Don't get me wrong, tricky meetings are engaging and feisty sometimes and definitely worthwhile.  This meeting however took an unexpected turn which made me think the direction of my (ever changing) job might take - a direction I'm not happy about, perhaps a bit of a put down.

Back home, I felt exhausted through replaying the discussion in my mind.  Went to bed at the usual time and fell asleep almost instantly as I normally do.  Next I knew was waking up at 4am feeling really worried, hot and very bothered.  I got up, quietly, made a mug of tea, went to the loo, decided to go for a run.  It was the only thing to do.

As normal the first mile was hard.  Hard because it is slightly uphill and I'm still stiff.  After 8-10 minutes I'm at the top of a short but very steep hill and leaving all the houses and cars behind me.  It was then I decided a longer run was needed but also knew I'd ache afterwards.  It would be worth it.  If clearing my mind is achieved, achy legs is a fair price.

The run was hilly and I had a gentle pace for the most part.  My spirits were lifted on seeing a young deer, long before it saw me but then bolted into the undergrowth.  Shortly afterwards a fox who was not bothered by me being quite close.  The sun was low and soft.  The colours of the countryside were muted and blended well with each other.  I ran for about an hour and I was really starting to enjoy it, although getting a little tired.  I mentally worked out a route to get me home in another 30 minutes.  Just right, the run would probably be about 10 miles in all.

This now is the important bit.  I was mulling over the problem, not sure how to react and deal with it.  Gradually it became clearer and clearer as the miles ticked by. I began to realise what I should do and how to go about it.  After a couple more miles my confidence was lifted and feelings of complete assurance buzzed through my thoughts.  I smiled to myself, I knew how to handle it.  I was on the home leg now, going down the steep hill and just a few minutes from home.  The last 100 meters turned into a sort of sprint (well, as best I could do) as I wanted to feel that runner's high well and truly and I certainly did!

I thank the Lord for the issue, the problem and praise for the way that I've been able to deal with it.

The rest of the day was fine.  Although I wasn't away from my office (often a reason to cycle) I decided to drive to work and allow my achy legs to recover.  It's a few months since I last ran about 10 miles and I thoroughly enjoyed it.

Finally to anyone dealing with a stressful, difficult situation or where you're fraught with worry, I can testify to the wonders of running.  You could feel on top of the world, totally free and able to see things completely differently.  From my own experience, I whole heartedly recommend running for physical and mental well being - my only regret is leaving it until my late 40's to find this out.  All that, combined with faith, is the answer for me.