Free!

Since Janathon I’ve had a nice rest to allow my legs to come back from the brink of injury, have subsequently enjoyed some nice runs, have been exercising with the weights as well as doing plenty of sit-ups and press-ups and all without the tyranny of blogging to upset the enjoyment.

It’s only just occurred to me what has been so nice about the outings and tonight, trying to get the data from my Garmin onto my ageing computer, I have realised that I’m much more satisfied knowing I’m doing ok without worrying whether I must let the world know about it in finer detail.

I like blogging. I like my Garmin and the ability to see how my fitness is progressing. But sometimes a break is good. Just as a break in the actual exercise part (albeit only two weeks as it has been) reminds me what I love.

I shall resist the urge to allow my analysis to overshadow my enjoyment of the exercise. If I can’t be arsed to blog, I won’t. If I don’t update my profiles, so be it.

Still got 116 runs, 93 weights sessions and 47 cycles to go, though.

Running down the days

As various other bloggers have already mentioned, it was with no less than a little joy that I headed down the hill from site delighted that this was the final Wednesday of Janathon.

Next week I’ll be spending the equivalent evening (not) answering pub quiz questions and that knowledge alone is enough for a bit of a shot in the arm.

My legs felt a little fresher today again. A run at 8.03 per mile (yesterday) seems to have restorative powers, even if it does upset me to go so slowly. It’s a minute outside my normal running pace and I worry I’m going to get to like it and not speed up when the challenge is over.

But since I have no races currently planned (indeed, there’s nothing to prohibit my retirement from competitive activity. No-one will miss my non-appearances, I’m sure, except the odd St. John ambulance station when I prove myself fragile again), it hardly matters.

The only odd turn of events is how my mileage has increased week-on-week over Jnauary. I have been convinced at every turn that something’s about to break and that is what has probably resulted in me shortening my stride massively and slowing down a lot. But it also looks likely to get me to 150 miles, around 5 per day average. Considering 4 per day last January gave me 2 months off running with an injury and there’s little sign of one of those at the moment, it’s amazing. I might try for 6 per day average next year…if there is a next year.

But that’s the demon of Janathon. Since FairWeatherRunner mentioned 150 miles and I took up the baton, my mind has rolled the idea of 5 per day (155 total)  around. Then I saw someone was targetting 160. Then I saw a mate has done 4.44 miles averaging 6.47 per mile. Then I thought about how long until I do 1.30 for the half marathon and if I assault one fresh off Janathon. So many ideas, I’m simply going to run for the next 6 days (hopefully) and see where I get.

150 is the target and it won’t change. I haven’t got a proper long run in me and I need a cut-back sometime soon, I fear. While I can do a longer plod I will in case of a cold or something scuppering my plan. But the idea of only having to do a magic mile on the last day…oh, please. But then Rachel will push on to 155 or something silly and I’ll wonder if maybe I should try harder…

Oh, stop it! For a completely uncompetitive bloke, I need to get a grip and remember that I’m useless. And that I must sort out my mortgage. So must go!

125 runs, 96 exercises and 47 cycles to go.

Proper winter weather

From early this morning something told me to be prepared. I almost was.

Something told me to take my raincoat, just in case. I think it was actually from reading Local Adventures (who coined the phrase “slutting it down” in relation to the amount of precipitation required before a jacket becomes useful, a most excellent use of words!) and since it takes little space, I bunged it in my bag.

The wind when I got to site was strong. Within an hour it was stronger. By 10 o’clock it had eased and left a low, damp cloud offering mist and moisture. By 11 o’clock it was raining – the wet stuff that isn’t too hard but soaks everything. This disappeared long enough to finish the block paving in front of 4 units, but an early lunch was called as a filthy black cloud loomed and it began hurtling down huge spots of water.

The afternoon saw dryness return and with it a dip in temperature. 11 degrees became 9 degrees by 4.30. At 5 as I walked to the car to get my kit, more black clouds were beating the last of the daylight out of the sky and I decided the raincoat may be the way to go.

At 5.20 as I left the office, my Garmin refused to lock in to a satellite. It’s only happened once before but a full 7 minutes were required before I got a signal. I was on the verge of going, using it as an expensive stopwatch, and logging the run manually but thankfully things sprang to life just as more large spots of rain started falling.

In the first mile (legs sore but ok after yesterday and the slower pace) it hammered down. The second mile was worse, helped by being on the main road bit and the rain being joined by puddles and spray. I need a new rain coat. Already my arms were soaked and my nipples sore from a combination of badly positioned seam and cold weather.

But the rain eased as I got to the bottom of the hill to Playden and a slow pace (deliberately kept things slow to get a proper gauge of how quick quick is) was adopted. Slow is 3 minutes 19 seconds, for the record. Quick at the moment (after 1.3 mile warm up at 7.30/mile) is 2.55. Summer targets begin here.

I continued all the way to the top, crossing the road and continuing until the lights ran out.

Returning home was a continued damp affair. Wet upper body all over from sweat by now, my hair annoying by swishing on the jacket collar. My legs felt the most comfortable bit.

The last hill to site was enjoyable as a spot to push for home and warm up a bit. Having arrived I was so chilled (despite the thermometer saying 7 degrees still) I climbed into my old ski jacket (kept in the car for emergencies and times like this) and drove home with the heater on as near full as my ears could handle.

A proper chilly feeling evening (despite the temperature being amazing for the time of year. If it wasn’t dark, it might be March.) sees me wanting to sit in front of the fire.

Which is what I shall now do.

131 runs, 96 exercises and 47 cycles to go.

Are we nearly there yet?

I had been trying to escape the thought of how many runs were done and how many were to go, instead thinking about how many miles I might do if I average this many per day; how few miles per day I can throw in and be happy that I’ve put an overall effort in that I’m happy with. Yesterday saw too many blogs mention that we’re over the halfway point to be ignored.

And, as if in sympathy, my legs willed me to rest today. They told me they had no interest in propelling me around Rye for a lap of the town followed by a hill at each end. They assured me that it would all be ok if I slacked off and stayed in. They even allowed the air temperature to rise enough that my clothing choice was completely wrong, so what’s the point in sweating to death. But to not wear my outer layer would have resulted in freezing.

But I defied all cries to stop. I convinced myself that 15 runs is still an awful lot to do, so don’t ruin a respectable average now. I also promised myself that if all went wrong I’d stop, as long as I did 4 miles tonight which would put my month tally for running to 75. Which was my original mileage intention as a total to enable me to maintain my training goals (strength and speed, basically, until the warm weather comes) which makes the fact I’ve done it with two weeks to go simply stupid.

Because 4.5 miles was run. A bonus loop of the centre of town linked my out and return legs and the hill was slogged up with little enthusiasm but at least a rise in pace (even if 10 seconds slower than last week) to quicken the breathing. Sore legs really have put a dull thud into my stride, but I think it’s manageable for now, so hopefully I can grind out another day at least.

I intend heading into the other room to exercise in a bit, but if I fall asleep before I get there it’ll have to wait another day.

One of the blokes at work has asked me to join him in the Canterbury 10 mile on 29th January. Chances are fat, with my legs as they are, but maybe it’s a goal worth thinking about to round off the month. But it’s not cheap to throw away if I do get an injury, so maybe not. I’ll have a little think.

133 runs, 96 exercises and 47 cycles to go.

Three hills and a chance encounter

A better morning allowed me to actually remember my running kit this morning and it’s with some sadness that I declare my life so dull that I actually smiled at my ability to achieve such a thing as I got out of the car.

But it did mean I could assault the hills around Rye for my evening outing and that’s just about what I achieved.

I feel I should apologise for the average pace being low (only to myself, of course), but since it’s not a race and since the reasons will be clear in a moment and since my legs feel fresher than they have all year, I’m not going to.

I headed out and enjoyed a steady plod through the town to the bottom of my first hill; 0.38 miles of lung bursting later I lapped the Garmin and it was a pleasing 2.55 – a second quicker than on Tuesday. Very nice to see and it didn’t feel that quick in the middle.

Turning around and planning a jog around the ring road I got to the bottom of the hill and bumped into Mark, the guy from the site who’s just recommenced running. Seizing an opportunity for some variety I joined him for some company despite his going a different route. Running at his pace (well, I think he sped up a bit, hence the next bit) was very relaxed and an odd route saw us through the very old bit of Rye high street then on a little path over the railway before the hill home. Despite slowing a bit for this he made his excuses (none needed – he’s not been out much) and stopped with a stich half way up. So I did the gallant thing and sprinted off up to the top to gain another hill to my total, before jogging back to meet him before jogging to the top and then down the side into the site where I left him at his house before sprinting up the hill again to effectively do the “pyramid hill” 250 metre section as a final blast before stopping.

So the overall pace was slow but the important bits for training and improvement were fast. And running with some company was astoundingly good for a change. Must attempt to arrange more running partners for the future.

And, curiously, my legs (especially my shin boes, as described before) feel as fresh as a daisy. Maybe more slow pacing will cure them entirely for the weekend. Just got to decide a route tomorrow.

Today saw me pass 50 miles which is encouraging to achieve my 75 mile target for the end of the month…

138 runs, 96 exercises and 48 cycles to go.

Ah, the hills.

I wasn’t sure whether or not to look forward to today’s outing after the rubbing I administered to my shins yesterday in an effort to see how and why they’re hurting but having put my kit out for an outing in Rye I took it in to force me into getting on with it.

Walking from the car to the office revealed legs that were reasonably pain free and it wasn’t until lunchtime (approximately 5500 steps later) that a bit of ache was setting in again. But it was a bit of ache rather than pain.

When 5 o’clock came and went doing a blockwork measure I was a bit late leaving which turned out into a lot late after I bumped into one of the new residents who was returning from his first run since Christmas and is determined to do the Hastings Half. His shorts and short sleeved top shamed my tights and double upper layer with long sleeve, but I hate a cold start even if I do overheat by halfway round.

So I plodded down the hill from site to little stabs of pain before settling in to the bit through town and launching myself quite enthusiastically into the long hill to the pub. My standard lap time was good (2.56), so I remain in reasonable shape despite leg fatigue and pushing on for the very top of the slope towards Playden I maintained reasonable speed until the turnaround.

A slow return jog did the overall pace in, though. Unable to raise my pace against the post-downhill pain in the legs, I simply limped home before recovering in the car following far too much dicking about with broken locks and padlocks. Must sort them tomorrow.

On the whole, my legs feel ok now I’m resting. I might repeat the hills a bit more, I think. Overall distance is a shade under 4 miles and the impact inflicted seems to be less than a normal run. With the increase in breathing and heart-rate, surely it’s got to be better than pounding my legs into submission on the flat?

140 runs, 97 exercises and 48 cycles to go.

Quality Seconds

Or “Got the Time” as in the simply superb Anthrax tune that is currently emanating from my speakers.

Marvellous.

Unfortunately my run wasn’t of a particularly high calibre, but I think the quality and what I’ll get out of it was reasonable enough to make the unpleasantness worthwhile.

It was a toss-up around 4 o’clock as to whether I’d do a resonable session tonight or put it off. One look at the weather forecast revealed that, while feeling chilly in the wind that had picked up, it is actually due to be 5 degrees chillier tomorrow and at least it was dry.

Was.

I headed out into Rye, through the High Street and onto my winter hill by the reasonably direct route. By the time I got to the hill I was sheltered from the wind and instantly overheated, but plodded up the hill anyway a hopeless 8 seconds slower than my second repeat time from before Christmas. Tired legs and lack of enthusiasm are the reasons, plain and simple. I couldn’t be bothered to raise my pace to lung bothering levels. Which in a way is ok, since I have so much more to give that the past times are well within reach.

But instead of doing a second repeat, I plodded to the end of the streetlighting towards Playden before simply retracing my steps and returning home.

At which point it started raining.

And on the hill up to site the rain was way harder than forecast and the wind (while not up to yesterday’s levels) was blowing hard enough that I was slowed sporadically to a crawl and blown off the path when I turned sideways to it for the last stretch to the office.

Not very inspiring, but at least around 4 more miles added and some of it with increased heart rate.

Not a very positive blog. Sorry. Hopefully form will return tomorrow.

After a bit more quality music, of course. Must dust off “Among The Living” to perk up my spirits for the drive to work tomorrow, methinks.

146 runs, 99 exercises and 50 cycles to go.

End of year round-up

Overall it hasn’t been a disaster but around February/March time, it didn’t look good!

January saw Janathon and over 120 running miles. And a bit of damage to my foot that I simply ran through before having a poor February trying to work out why it felt broken and a rubbish March with no running miles while I rested to try and repair it. Cycling took on a bigger role as the months went by, though, so overall fitness remained reasonable.

April saw a week off and the opportunity to see someone about the foot. A temporary shoe insert helped recovery and this, combined with a week of cycling everywhere, saw monthly mileage go beyond 300 for combined activities…suddenly my 2011 mile challenge looked beatable, instead of growing ever larger as a weekly target in front of me.

May saw a return to normality with cycles to work increasing along with running confidence. A fresh pair of shoes (Adidas…never thought I’d wear a pair of these for running!) brought all sorts of advances in running. Never have a pair of feet been so revitalised as by a simple, well advised purchase.

June saw Juneathon. Two races, several million cycles to work (or so it felt in the rain and wind) and 699 overall miles, including my targetted 50 running miles as a return to normal.

July saw my first ever 5k race (on July 1st, so not entirely rested after the cycling and last day of June run) as well as a recovery into normal cycling and enjoying the summer. And it all went downhill from there, really! Mileage decreased but joy increased as both running and cycling became less something I “must” do and became things that I simply had fun doing again. As far as the weather went, it being a cooler than normal summer suited me fine. And so things progressed through August.

September saw me bemoaning the imminent loss of my hilly country lane for repeat sessions, and through the autumn (while the temperatures returned to April levels) I continued to hunt for enjoyable runs around Rye. Still haven’t found any, but alternative hilly routes at least exist to keep fitness levels up.

November was a dull month of repetition; December has ended at a whimper. Lows have been a cold knocking me back as I tried to rest to lose it before my trip to Paris; highs definitely the run through Paris to the Arc de Triomphe. The last week has seen a couple of short jogs and a few short cycles. Nothing to excite in any way but to simply get out and maintain activity through a Christmas of decoration and floor laying.

And so to Janathon 2012 and some 2012 goals.

Injury free is the main aim. I’ll try to run through Janathon and Juneathon this year. A target of 3 decent runs per week surrounded by single mile outings should see mileage sensible at around 75 total, I think. A cycle each weekend will keep me honest, too, I hope. Nothing epic but something to make the legs remember they’re for more than plodding is the plan.

Instead of a total mileage challenge (2011 saw the 2011 mile challenge beaten with a comfortable margin, even if the figures don’t look epic-I didn’t count many cycle rides after October, so totals dropped as the challenge end came into view), I’m going for a quality challenge this year. Several goals make it up.

General exercise (either weights, press-ups and sit-ups etc, use of the rowing machine) made a resurgence towards then end of this year and I feel better for it. To this end, I’m targetting 150 runs (over 1 mile to allow some slacking with the Jan and June runs all counting, but to be realistic and allow rest after a few planned races as well as a couple of down weeks with colds and the like). 100 “general exercise” sessions, be they weights or combinations of press-ups, rows, sit-ups, chin-ups or whatever co-ordinated into a 20 minute or more pulse raising activity. 50 cycles of 5 miles or more (to exclude commutes to the station and back unless they include a detour, even if it is on the BMX, but to allow two cycles from a commute to work – 16 miles each way counts! Also to exclude simple outings to buy a paper unless a detour is included in the route). That should give me about 60 days off through the year which will be increased with a few multi-task days reducing the burden.

The plan is a stronger, fitter man with some time to enjoy working in the garden but also the ability to take on a challenge or two without wilting at the prospect. Races will be an opportunity to see how well I’ve done as a rounded “athlete” rather than to destroy myself in the pursuit of pb’s.

Happy new year.

And let Janathon commence.

Obey the Yelling

I missed my run on Thursday owing to a wind that made walking a challenge and rain that covered my glasses between the site office and the toilet door, let alone over the course of a 4 mile outing.

Friday was plan “b” but the need to do a day at work in a reduced time to allow minutes enough to get home and changed for what turned out to be an absolutely tragic christmas works outing left too few seconds to pop out for a plod. So I’m a few miles down for the week. As well as hungrier than usual (Christmas catering leaving you starving? Quite a feat. Came home early [back shortly after 11pm] and had a few calories as well as extra breakfast but still catching up. Rub. Bish. At least it steals my resolve to never attend another works outing at this time of year [I've avoided them successfully since 1995; why I crumbled and attended this one is anybody's guess. It won't be repeated]).

And a heavy frost this morning made heading out of the door for a jog a thing to be avoided, I felt, so I did.

But after shopping and decorating, 5pm  meant time to get into mix and match running kit for an outing and Mr. Yelling and Audiofuel were to provide inspiration to keep me honest.

Mix and match running kit has reached new levels at this time of year. I wore Adidas trainers, Reebok socks, Puma tights, Adidas shorts (no budgie smuggling here), Nike top and a fleece outer layer by Everlast (£5 bargain and a perfect fit for the flippin’ cold evening outings). With Sony headphones completing the Cliff Richard look. In short, it’s a good job it was dark. Brand loyalty is completely missing; pretty it isn’t. Ah, well.

The intervals went ok. Not much better, I feel, but fine. A lot of looseness in my chest and a running nose didn’t help but ultimately, I’m getting progressively less fit. All the second series of intervals were slower than the first and also slower than the last time out. The only glowing light was the first 180 set being 3 minutes long and covering a smidgin over half a mile. Smidgin…never written that before. Nice. 1 smidging = a portion of a non-specific fraction. A tiny bit. Probably, in this case, about 3 steps. But when clutching at straws for positives from a run, anything is good! Unfortunately the second 180 set saw my paces shorten to result in 12 seconds per mile less performance; I kept to the pace count, merely travelled fewer metres. Bah. The oddest thing, I reflected having done it, though, was that I fell right into the brainwashed trap of a “Yelling disciple”. I caught myself after having shaken my arms out because the sage of motivation told me to. Good grief! It’s one thing trying to “run tall” as a 5 foot 6 and a quarter jogger…quite another doing something I’ve never ever done or felt the need to do before, simply because I’m told to!! Well done, Sean, well done Martin. Got me hook, line and sinker.

I wonder how slow I’ll be by the end of the winter? Time and runs will tell, I guess.

Tuesday’s run, by the way, was an outing to Rye hill to run up to the Top of the Hill pub and back down twice. The first up took 3 minutes dead (from tactile paving to car-park footpath join); the first down 2.58; the second up 2.57, so clearly I didn’t put lung burning effort into the first 0.37 mile interval and must try harder. Maybe next week I will. Or maybe not…

So onwards towards the shortest day we travel. An on towards Janathon we hurtle. Not sure on goals yet, but I’m thinking of something like an attempt to execute 300 “units” of exercise next year. I’ve got to bottom out what a unit will be yet if I am to go for it. (An outing? So if I cycle to work, since the effort is 16 miles each way seperated by 10 hours, it’ll count as two units? Or a day, so I’ll never get the house decorated or the garden done? I’m feeling the outings. But to a point…a cycle to somewhere local with a gap and a return would be one unit…similarly a cycle to the seaside broken to the return by only an ice cream would be similarly single in count. Maybe.) Janathon will count towards this.

33.75 miles too far, but at least my floor is ordered and decoration of the dining room continues moving forward.

Missing the blogs

My running miles haven’t stopped recently; my ability to cram enough activity into each 24 hour period and include time for a blog, however, has.

My running has been going pretty well, though. Since my last update, three runs around Rye have been undertaken and one in Ashford. None have been long but all have produced something decent in the outing. The first Rye outing was a loop of all the flat loopy bits; reasonable pace, reasonably easy, reasonably fun. A heckle by two girls at the bus stop was unnecessary but generally, all went well. This was my first outing of the current season in my tights…and maybe that added to the heckling delight.

Outing two was Rye for an interval sprint; cut short by time and a pair of sore shins. Right where my fracture was on the right leg. Not badly sore (on the scale of injury I use!) but enough to encourage caution.

The Ashford jog was intended to be a 6 mile outing but I got involved in my dining room repairs a bit deeper than I thought and, again, time was pushed so despite going out thinking I’d do the 6, I messed up the route by thinking about the house instead of the run and, a few wrong turns later I didn’t have the heart to turn away from home for a poxy loop, so sprinted home at just over 4 miles. But the pace was perky and effortless, the sprint was good, the legs showed signs of spring and health and all felt right.

Then I ran out of energy to do my weights on Sunday, so decided to do them on Monday…which put the run off to Tuesday, meaning I got blown backwards as well as drowned in the rain, also meaning I was meant to run tonight but having been soaked at work for 3 hours until I could get changed and it raining all evening, I’ve slacked off.

The Tuesday run was going to be intervals at target 10k pace. A plan of half mile warm-up then a mile at pace, a slow mile, then another at pace until 6 were done including a half mile cool-down, was mainly scuppered by the weather. A gale was truly in effect, so despite the first 1.5 miles going to plan, I had neither energy nor strength to keep a steady pace with the wind pummelling me. The added frustration of the rain increasing to such a degree that the Garmin went all trippy until I locked the bezel (my major gripe of the touch-sensitive design), making re-setting the interval targets impossible, just rounded things off. The mile at 6.27 average was the end of me and I cruised the rest of the run…I’ll try the effort again when feeling a bit more motivated.

Things are good, though. Janathon must be considered soon, as well as present buying and preparation for a trip to France. And buying the floor and laying it before too long. And finishing the dining room. And getting rid of the pub carpet in the bedroom.

Hey, ho.

12.89 miles too far.