Things...and stuff.

++Up hill and through Valley...and nutrition..++

2009-11-12T07:20:50Z

Ran up Pennyhill this morning. A good un that one! Lots of UUUUUUuuuupp!

The Valley was as nice as ever. Moon was bright and reflected nicely off the damp paths again.
Strange feeling running through though. I kept running through pockets of warm air! You could feel the changes in temperature on my legs, very pleasent but strange!

At one point the wind must have been in the right direction and a little stronger today as I could smell the Bread Factory a good few miles away. Now that smelled GOOD!

I went to see my friend the other night and took some advice on nutrition. He recommended some of this. I was keen not to lose any more weight and also to stop feeling a bit faint and flat mid morning.
Now I'm not after a miracle cure, and I realise that eating will help the most. But I also believe that there's no point in asking for advice that you're not prepared to try!
So as the price was right, I'm trying it.

First impressions are as always with this sort of thing - tastes bleedin awful! But no doubt I'll get used to that!

++Speedwork...gulp!++

2009-11-11T07:10:39Z

Right.
Speedwork.
So.
Not an unmitigated disaster but a learnng curve!

Didn't manage the pace for the speed section, but only just missed it. I was meant to go 6:32 for 4 miles. I got to 6:40 average over the 4 miles. So not too sore about that really.
Did manage to program Mr Garmin for the 3 splits so that was fairly useful. But it didn't 'beep' at me or anything to help. Still had to keep looking at it!
The map looks a little strange as it stops at the 7 mile distance even though I kept running extra to get home.

I ran that last bit home luxuriously slow! Just for badness!

++Marathon training plan..Day 2.++

2009-11-10T08:11:42Z

So day 2 of Marathon training plan. 9miles @ 7:48
Preferred yesterday - it was a rest day! LOL!

Bit damp, but at least it stops it being too cold.
Run was good but still finding it a bit faffy continously looking at Mr Garmin for a pace check and kinda lost it towards the end.
And in the middle..
Come to think of it the pace at the start was too fast as well...
Av Pace is too fast, but feels okay. Especially at the end. Hoping that this is something I will just get used to. That is, going a bit slower. I'm aiming for +/- 15 secs so am nearly there with average today (7:27)

Speed work tomorrow, not looking forward to that! Definitely a new thing for me...

++A new thought process...++

2009-11-08T09:42:31Z

When I did my last half marathon I was determined to get a good time. So I actually said it out loud to people, instead of claiming the false modesty that I, and others tend to.

You know the sort of thing " Oh, I'm not expecting to do too well in this 10k.." and then blasting 36 minutes!

Well I realise that this can be a form of a defense mechanism and I've used it myself - until the last race, when i thought that for once I would think positive.
I'd worked hard, trained consistently so why not?.

So I put it out there.

'I want a sub 1:30 half marathon'

...and I got it.

So in light of the above diatribe (sorry!) I would just like to say this...

'Next year, in April, at my first marathon (Stratford) I would like to go sub 3:20.'

Now that feels better! Thanks for listening.

(x-posted to runners)

++Long run Sunday...++

2009-11-08T09:33:17Z

This was another of those 'lets try it out' runs at pace.
Normally i tend to do long runs at an easy, feel good pace and dont keep an eye on the pace on Mr Garmin. But today I did. Trying to keep it as near to this prevelent figure of 7:48 a mile.

On the whole I did ok. Run was good, felt ok, ready for warm bath as it were a bit cool. Onto 2 layers now!

Start the marathon training plan proper this next week.Oh dear...

Mind you, I'm off to a good start - monday is a rest day! LMAO!

++Marathon training plan practise...++

2009-11-06T07:18:18Z

I went out running this morning whilst there was still a definite fug in the air. A smell from Bonfire Night last night I reckon.

I took this run as Marathon Training Plan practise. That is I tried to run it at the 7:48 pace that they recommend in the first 4 weeks. Hard to be consistent though even with Mr Garmins help!
In the end I got a bit fed up of it to be honest and just ran the rest of the 8.5 mile route out.
As for the training plan (Smart Coach from Runners World) that's due to start next week, I may take the pace timings with a pinch of salt.

Or am I missing the point?

(x-posted to runners)

++Valley in the Drizzle...++

2009-11-05T07:10:46Z

Feeling bit rough on this one today.

Didn't put the extra Dartmouth route into it. Bit of a headache and feeling roughish after Chinese last night- not good to run on, although did taste okay last night!

Bit drizzly this morning which combined with the motorway lights etc lit up the footpaths in a shiny, reflective way through the valley. Quite cool really. Had the headtorch (in me hand!) but didn't need it that much. Not bad run, just a bit heavy.

Now just got to eat and get through the day, also heavy!

++The Elvis Run!++

2009-11-04T07:16:50Z

Not quite as excting as it sounds...

http://connect.garmin.com/activity/17968746

Check out the shape!Ha ha!
Well it should have been destined for failure this run, but it felt pretty good. I forgot to drink the rest of my cup of water before going out?! I also didnt take any water with me! So by the end I was getting kinda desperate and a little shaky, but made it and am fast rehydrating now!

Definitely a hat morning, but past that, not too cold.

All good

++A milestone...I know it's running but its a bit more interesting!++

2009-11-01T19:15:49Z

Here in the UK today it is wet n wild!
The wind doth blow and the rain ist sideways, begorrah!

However with trusty wet weather gear on ('Grumpy' baseball hat, and Mizuno Gilet) and long run equipped (water holster and gel in pocket) i was determined to set out for the weeks 'Long Run.'

Had a route in mind, but didn't really bother to measure it as I knew roughly how far it was to be and Mr Garmin would do the rest for me.
Decided I ws going out 'Ultra' steady (for me) aiming for 8 - 8:15 a mile pace. Well this worked a treat.
I was soaked for the first hour and a half, but then started to dry out a little in the wind, with the return run in having a little bit of sunshine.
I took my gel at around mile 11, and although tasted like hell (per usual!) did help a bit. Rounded a corner at mile 15 to a mega head wind and uphill - great combo. This took me down to 9.20 av for that mile, unheard of!

However...on to the milestone.
Today I broke 20 miles for the first time, and it felt good. (Take a peek if you fancy it...)
Not too sore...damp feet aren't too cool to run in for hours at a time, but after a nice warm bath and plenty of drink, all recovered.

Just wanted to share with some folks that may understand, take care all!

++RH 4 5++

2009-10-23T05:55:08Z

So. It's traditionally 'take it easy Friday.'
After this week of milage piling I reckon its deserved as well. A lot of miles have passed under the shiny trainers this week and they were starting to tell yesterday afternoon, if the truth be known.
Still making a bit of a hash of this balance of diet and running. I reckon I need more food - but more of the right sort of food. I feel a project coming on!

Red House laps for a change this morning. Never very taxing but does give you the chance to run quick interval stylee. Which happy to say showed up in the stats. 7.12 average this morning, so pleased with that in training. not quite race pace, but not summat to worry about.

Very dark in the park (such a poet!), per usual but the torch helped. Did a quick reverse when I was doing the laps. added a bit of variety?!

And it kept dry. All good...

Tomorrow...

NYC Baby!

Central Park running, oh and the Tourist thing. And if the weather is to believed we land in poor weather then have pretty settled half decent Autumnal sun n cloud for the rest of our stay...let's see!

++Anybody wanna be a lyricist?...++

2009-10-22T10:34:36Z

So I got this half done song type thing, that I feel completely uninspired to write the lyric for...anyone want a go?
There's more info on the vid page for you muso's out there wanting chord progressions n stuff...

Either way, the Ashbury was sounding pretty good today even if the camera didn't quite do the tone justice!

Enjoy and if you're feeling creative let me know?

++Hill Run PLUS!++

2009-10-22T06:23:34Z

OK, so I was getting a little bored with the milage piling. Lots of miles, not too interesting but still hard work.
So I needed a little inspiration and MORE challenge back in to the running regime.

I know! Thinks I. I'll pick the biggest hill around and run ALL the way up it. After all I used to run some way up it and then turn off...about a year ago...

Well nobody said it was a good plan...

So off I went today. And boy is it big. But I'm a lot stronger these days and fair flew up it (Take a look at the splits). And in fact the entire run was completed quite quick I thought? The rest of the route had a bif down hill then another up hill to finish.
So fair to say it were a hilly outing this morning.

Thought you may like the proof?! SO here's the Elevation map...

Mad isn't it!?

But mission accomplished I feel pleased, and a little more inspired!

++Broadway ext++

2009-10-21T06:33:21Z

We're forecast a lot of rain at the moment. We got most of it yesterday but the forecast said more this morning.
So although it weren't raining when I got up I went out prepared with the jacket on....and melted. And it didn't rain, at all! So I took it off and tied it round my middle - how uncomfortable is that?!
Next time I'm getting wet!

Last nights carb loading obviously didn't; actually I pigged out big time on sugary stuff. So this morning I was feeling less than strong to be honest. But I wanted to get the miles in this week as over the w/e will be dodgy for running.
So I did the 9.75 route...long way.
It felt tedious all the way round and I really had to slog the run out, but managed it.

Lessons learned...unless its raining dont take the jacket - it'll be far too warm.
Do not try running over 9 miles without water - not good.
Chips and lots of sugary nougat at night are not good to run on the following morning.

If I adhere to all that lot then next time I should be alright!

++Valley round Dartmouth++

2009-10-20T06:23:10Z

Bit chill! Needed the hat. Was a sight cooler with a bad bit of wind today as well. This was the first morning that I could feel it slightly cooler on my legs (still got the shorts on! Good time yet for them. Needs to be quite cold for me to wear the tracksters).

Valley was, well, dark! Carried the head torch. Which may seem a little mad but I bought a cheapy one and it seems to 'dazzle' my eyes if I wear it conventionally. So I carry it!Stops me running through all the horse poop at anyrate!
Also, when I say dark...it's horror story dark amongst the trees! Real pap yersel dark. Darker than a dark thing in a dark place with the light off dark.

Do you get it yet?

it's DARK!

Seemed to be a lot of runners out this morning for some reason - well 4!

Apart from that the run out was good.

++Broadway loop...++

2009-10-19T06:14:40Z

Just realise that I always make these notes before I check out the av speed or the splits...so I'm commenting on a run I know no details of?!
May have to change that - tomorrow!
The route is a milage one. In other words, no real fun, no real sights but achieves 8.5 miles quite happily with hills. Bit of a 'no brainer' course.

Still quite mild this morning, slightly cooler but dry. Dark going out, dark coming back.
Bit depressing really all this dark side running...I miss the lighter mornings. I liked going out dark, coming back light!

Pace was back a bit more today as well after the recovery runs, and weekend long runs. I averaged 7.16 a mile which is okay for this route.

++Loong Run - 2x Broadway++

2009-10-17T07:41:06Z

Long run with right snotty cold! Not complaining, moaning much its just damned annoying sniffing and snotting everywhere! Wished I'd taken a handkerchief!

Going to try and do these longer lap runs more often in preparation for the multi lap marathon. Good practise for pacing and lasting the distance. For the way i ws feeling I probaby got this right today. But in futurew longer runs I am going to have to speed up..a lot! But early days. There's a long cold winter to train consistently through.

Was cooler this morning, not quite hat weather but getting there!

Took 1/2 a gel before setting off and had most of the rest of it at around 12 miles, other than that just drank water. Felt okay. On the gatorade and water now then big bowl of porridge and steady replenishment of nearly 2000 calories expended on the run! Mad isn't it?!

Oh. And forgot to say - 16.59 miles within two laps. Far ol' way!

++Out n Back, Newton Rd...++

2009-10-16T05:50:08Z

Ok.
It's semi official.
I have man flu!

So this morning was a get out there and dont let it beat you run. I always (these days at any rate) reckon that if I keep telling mesel I'm ok, drink lots of water and take an odd Paracetamol, then I will probably be ok.
That's the theory anyhow!

That said this morning's run was sensibly short. Felt ok-ish, gotta say. Just a bit dribbly! No change there then?!

Yesterday one of the guys up the roads van was done over.
They smashed the driver side window, and made a righht torn mess of trying to get in his back door. The glass from the window was all over the road, and the hole in the door was quite sizeable.

Speaking to him i realised that I'd been out, ran past the van on the drivers side, came back and ccooled down passing it numerous times...and noticed nowt!
In my defense it's real proper dark now. I go out in the dark and ccome back in the dark so I have some excuse.

But I really must learn to open me eyes!

++The road back...++

2009-10-15T06:07:40Z

So after running the raceon Sunday I had a rest day - treat mesel!

But Tuesday was straight back to it with a 8.04 mile at 1:00hr..some recovery run!

Wednesday was a day of heavy legs, so changed usual routes slightly. It made it a bit longer as well - 8.96 at 1:08.26
But both steady if a little long.

Well feeling a little uninspired today I went out and ran the 'Hamstead route.' I ran this once MONTHS ago and never again as the route is very car busy. Lots of roads to cross and general annoyances including an almighty great hill. Up of course!
But I thought I'd try it for a change and a little bit of motivation.
Was alright to be honest.

Measured in at 7.36 and ran gently in 55.51.

Not really into the rest of my day...not keen on working Thursdays. But gotta pay the bills...

++Race Report - Birmingham Half Marathon++

2009-10-13T19:27:31Z

So. This is my biggest race of the year. I'd done half marathons previously but this was the BIG one in more ways than one.

The day started ominously with a decent get up but a hard eaten breakfast (muesli, banana and coffee). And then Rain!
I am no fair-weather runner, but this was the first 'wet' race I'd ever done in almost 18 months of racing.

Kudos to 'Team-Jules' as we were on the road on time and packed kinda hassle free. Even parking wasn't as badas expected. What with 12,000 runners forecast!
We found our way to the start line and I visited the Porta Loos (very posh - even had toilet roll in them!) without having to queue for hours!
Pre race photos over and gel consumed....Oh and yes...I did have a vest printed up with my name on it! But read on (McDuff) before you chastise!
I managed to get into the faster pen above mine for the start. But speaking to the runners around me this didn't worry me too unduly as they were predicting the sort of times that I was after as it was.
The elites went off behind the wheel chair and blind runner (only one - the legend that is 'Blind Dave' around these here parts) Then we were ushered to the start line and I couldn't believe myluck as I was about 4 rows from the front! Dame Kelly Holmes got us all off and we were away!
The obligatory 'Where's Wally' shot....although if 'Wally' had worn a luminous vest with his name on, those books would be a whole less irritating!

The Boss was stood high up on a bridge over the course taking photos. I had no chance of seeing her but she spotted me! Surprise there!

The course was very fast and I went through the first mile in 5:45! Far too rich for me! By the time that I had got to the 3 mile mark it was evident that I needed to slow down a bit and pace it all out.
At the 3 mile mark or there abouts there was the good dr_rush with the chupachups all waving, shouting and high fiving. Considering it was as wet as it was it was great to see them and a fine effort to come out. Apparently they were having fun on the bikes in the park....well that was the ploy for the children. More apparent was the fun that a certain good Dr was having gawping at the runners legs!!LOL!
After the excitement and pace of the start and the park sightings Mr Garmin helped keep me more on track but I still felt quite fresh and happy around the 6:20 - 6:45 mark. Which was just as well as I needed a steady 6:45 for a sub 1:30 time that I was after...

Anyroad, the new course was great and the support was phenomenal! The name on the vest was Brill! When there were large bunches of kids standing, they spotted my name and shouted out encouragement. As soon as I gave them a wave of thanks back they shouted all the more! Just great!
Waited till around mile 8 to take on a little water, felt tired but okay. Better after the water.
The game plan was to have a 'gel' sweet thingy (a bit like a shot blok) at mile 10. But I tried to and it got annoying and I found it harder to breathe with the large jelly in me gob so spat it out! Had a little lucozade sport drink but that tasted a little sickly so gave up on that as well!
Mile 10 is usually wall time for me but I was still feeling pretty good and Mr Garmin said that i was on time, so i kept pushing and going.

The sting in the tail was in the last mile. Just as you could hear the finish line, and just as you could just about make it out the course switched away from the general direction of the finish! Gits! And what's more it started to climb...punishing, and I was tired.
But I rounded one of the last corners and recognised the very crowded run in to the home straight...

The Hammer was dropped and off I went!
The next thing I saw was the clock at the finish line and it was under 1:30...by a way...more speed!
and a real stretch of the legs.
Obviously the Boss was standing here, but I was completely oblivious to all except the clock and the Finish line.....

I went through the Finish line...(and what's more there's some video here!)

in a PB of...

1:27.20!

I was ecstatic! After training so hard through the summer and making a real effort I'd done it! I couldn't stop smiling for the rest of the day. I even felt quite well and strong, so all good.
I was appreciating that foil blanket as well! Keep you well warm they do!
Later that ssame evening after a good hot bath, plenty of food and half a bottle of Chilean Cabernet Sauvignon, I've only done and gone entered this now...my first!

Bring it on!

(PS: I'm really sorry this isn't behind a cut...but after trying 6 (count them!) times and LJ just not playing along I got fed up! Hope you enjoy it and please forgive me!)

++Out n Back...++

2009-10-09T05:50:08Z

I only needed a little run today, if at all. But Tapering got to me and I decided to go and run today anyroad.

'Out n Backs' are my holiday staple runs. When you don't know the area very well its good to set a time limit and run in one direction for 30 minutes and then turn around and run back. Stops you getting lost.
Today the out n back I knew was a measured 5 miles or so. Just what I needed to stretch the legs but not tire them too much as a 7/ 8 miler would have done.

Oh, and it ws finally 'hat o'clock' this morning. With having a bit of a thick head I decided that to stop it getting worse I needed to keep it warm. Not sure about the theory but the new birthday running hat I was bought was comfortable and even fit my big 'ead! And it covered me flappy ears - bonus!

Didn't take the music as head was a bit thick....again. Ne'er mind, easy day tomorrow resting up for Sunday.

I am trying to be very positive for Sunday's race. positive that the hard work and training I've put in will get me that elusive sub 1:30. But its quite hard as I'm not naturally the most self-positive person around.
I can prepare and plan, thats a practical thing. But believe...?

I'm trying...

I am trying...

...smiling

++YouTube...++

2009-10-08T08:14:44Z

Haven't forwarded one of these for ages, but one of my FB mates posted this and I know it's bad.....but it's guilty pleasure!!!!

Admit it, you smiled...

++Hilly 10k++

2009-10-08T06:14:04Z

Man it was cool today! And Dark.
Ran slow cos I am on a taper...obviously!? And the slowness was my concession to running 6.6 miles on a hilly course! If I run slow it'll be a 'taper run.'
These things live in my head you know?!

I think the t-shirt weather is well and truly over! I had the new addidas long sleeve top that everybody I know (well, ok, 2 runners!) owns. It was okay but a little heavy, but not that warm.

With the temperature drop it may even be hat oclock soon!?

++Broadway cut...++

2009-10-07T06:01:11Z

Bit damp this morning, not raining just damp. Leaves are really beginning to fall as well. But at least it was warm and fine.
Weather report over, onto the run.
Seemed to set off fast, lull in the middle and finish strong up the hill over the last mile.
The splits showed that it was a fast run but...I mujst confess..

Forgive me running friends...I have had 2 days off...consequitively! Unheard of!
I can not remember the last time I had two consequitive days off...even after a race I don't take 2 days!

And before all my non running friends start with the 'it'll do you good' and 'you need a rest'
NO I DON'T !
Tapering screws with yer head! I don't like it...

But, yes the legs did feel good, strong and I pulled a 7:01 a mile average over near 8 mile run, so....yeah, ok. There may be summat in it?!

I found some old video of the small monstrosity crawling! How cool?! Hidden away on the other hard drive! Will post it when I get a chance...very cute and brightened up my tapering gloom!

++Into the Valley...++

2009-10-05T06:00:46Z

Dark morning, but cloudy so warmish.
Valley was quiet, torch lit the way. felt strong all round.

Dodgy moment on Bizarre cafe layby...I was running through and there's this bloke lent up against a car window with music coming out of the car.
Bear in mind the scenario- around 6:15, the lay-by is pitch black, only one car there with music blaring at that time of the morning. As I ran through the lay-by the bloke started to walk towards me...
"What's a happenin?" was what he said I think!
"Al right?" says I back and kept on running!!

Slowed at end as concentrating on getting home before being 'caught short!' Yeah, TMI...but hey, we've been through worst together!

Still looking to Sunday...

++Skip Lane Cut...and other stuff, promise!++

2009-10-03T07:24:19Z

Today was the last long run before the race next week.

Was a mild morning with one 'eck of a head wind for a fair while. But I like this route, not easy, but its nice to gtet on to the country lane near the end. Not so nice the climb up and over Barr Beacon with the wind pounding into you! But very pleased with the time and the 'run hard' philosophy!

I went through 10k in 44.45 and the half marathon distance in 1:36.29 and considering the elevation of the hills on the route that I run compare to the race route, well lets say its a lot to make up over 7 minutes on a race but, I've worked hard and I want to do well.

I am trying to be positive! Its a new feeling for me!
I have trained hard (262.18 miles last month) I have worked hard. I've got the right kit and stuff to feel good and look (*ahem*) good on the day. Now its just down to a bit of good placement at the start, not getting too trapped behind others (like 12,000 of them!) and going for it.

I did have a jelly sweet with me as well. A runners one. Very plesent but gave me a hell of a kick at 11 miles in. May try that on race day.

My Dad is here!
He's travelled down for the annual family outing to the football!
The mighty Carlisle are away to Walsall (just down the road) and we usually always go. So we're hoping for a good result today. Carlisle had a good draw against Leedds in the week and Walsall came from behind to win their game so both teams are pretty evenly matched.

Can't wait!

But which shirt to wear....?!

The Boss is been taken to see The Messiah tonight by dr.agon so its a boys night out. Dad is meantto be taking us to 'Buffet Island' again! Twice in one week!
He loved it last time and its a nice treat for him as well as us..although too much of a good thing...!LOL!

I was rejected from the London Marathon this week. I wasn't sucessful in the Ballot application. Gutted...but maybe 2011.

The plan is, I WANT, REALLY want a sub-1:30 half marathon time on a week Sunday to say that I can achieve that sort of standard. Then I am on to Marathons! The big stuff! I want to be a marathon runner....(well whisper it but eventually [couple of years time]I want to be an ultra runner. To bog off and run 100 miles at a time is such an ambition of mine)

But looks like I won't be in London this next year...