Missing runs

Yes, for sure, I’ve been missing runs, but not as many as you might think. Here’s what’s missing:

27sep19, run with Daren, starting downstairs at Clayton rec. The Tank Tracks must have been hard (or maybe we were mindful of the threat of heavy rain, that produced an amazing rainbow 🙂 because from the top of Home Hill we ran half way along to Ditchling Beacon and then returned back to Jack & Jill & straight back down the hill to the cars. 3.74 miles, 44 minutes.

28jan20, run with Daren, starting downstairs again. This was a full loop and I remember that, to make up the full distance (starting downstairs is shorter than upstairs) we ran around the playing fields at the end. That part nearly killed me, so it must have been a hard run! 6.01 miles in 1 hour 27 minutes.

The end of January is is less than six months ago, but the world has fundamentally changed in the interim. During this time I’ve not only not run, but I have rarely even been out for a walk. Thank you goodness for the gardening that I do to keep me active… although, as you’ll find out shortly, avid reader, this is clearly not enough!

Hilly loop with Daren

Sharp-eyed readers may have instantly spotted from the title that I didn’t manage to get out for any more practice runs before I attempted a challenging hill run.

In my defence, it has only been 10 days and most of those have been rather painful.  On the day after my last run I casually leaned down into the fridge (to get the OJ) and tweaked my back, which elicited some (probably quite shocking) screams.  This led to a week of moving carefully (certainly no HIT exercises) and stretching gently, followed by a session with Paul Harmes, osteopath extraordinaire and I am now well on the way to full recovery.

Just as well, because I had already agreed to meet Daren on Monday morning for a run.

It was a glorious day, albeit with a chilly edge and as we set off, up the hill, the run seemed like a really bad idea.  Fortunately the uphill stretch is short and we were soon relaxing into a pleasant downhill lollop… more a ‘conversation on the move’ than a run.

Paraphrasing Nietzsche, you can have as many downhills as you are willing to endure uphills and our next uphill took us from Pyecombe all the way to the top of Wolstonbury Hill.

Given my recent musings about fitness, it’s interesting to consider that over the last four years our times on one stretch of this hill have varied from 8 minutes 5 seconds to 11 minutes 22 seconds, with the slowest being our recent January run (second slowest was our February run).  The HIT exercises must have made some difference because our time was 9 minutes 7 seconds, although I was a little pooped when we got to the top.

The next uphill was at the bottom of Wolstonbury: it’s a really sharp slope with a mix of steps and (often slippery) path.  I can confirm that Daren ran gently the whole way, although, whilst I also micro-ran on the path, I chose to walk up the tricky steps.

That just left another downhill and then a long jog along the bottom of the Downs to the foot of my nemesis, the Tank Tracks, the final uphill that beat me in January and February.  Hill running requires a mix of cognitive strength, good leg muscles and good lungs, all of which seemed to desert me in these two runs.

We agreed that Daren would simply keep going (he’s a lot fitter than I am at the moment) and that I would follow along in my own time.  He inexorably pulled ahead, but I simply kept putting one foot in front of the other… at least until I dropped my bottle cap, which caused me to stop.  I caught my breath for a minute or so, then continued running slowly to the top.  Success 🙂

Over the last four years the times on this stretch have varied from 10 minutes 37 seconds to 14 minutes 45 seconds (again, the latter was in January, with the second slowest in February) so my time of 12 minutes 49 seconds was at least a step in the right direction… and Daren must have easily beaten this by 60 to 90 seconds.

Sitting here I’m reflecting that in 2009, when I was super-fit, it once took me more than 15 minutes to reach the top… you might enjoy reading the reason for that in the archives at https://www.fosterruns.com/2009/07/the-blighty-grouse-grind/

The reward for our final challenging uphill was a long gentle downhill back to the cars and a final time of one hour 18 minutes for our hilly 6 mile run.

Good Friday to get out for a run

So, two months have passed and it’s April already. In fact it’s Easter and the weather outside is glorious! As I sat in the teahouse this morning with my quadspresso, a crazy thought kept returning to my mind… maybe I should check whether I’m ready to run with Daren… by going for a short run?

I had a few problems finding shorts & t-shirt in my kit-drawer, as they were hidden below all the cold-weather gear, but I eventually managed to get out the door wearing something appropriate for the day.

It was only a short run out to Ditchling Common & back but it was lovely to be out… it really was gorgeous out there!

Sadly, where once half of this journey would have been in open countryside, now there are rabbit-hutch houses almost right up to the common. Architectural merit = nil. Solar panels = nil. The number of deep dykes with emergency flotation devices suggest that this land is not ideal for building, whilst the houses themselves are jammed in with only one clear aim… maximise profit for the housebuilder.

These thoughts were a useful distraction from the other things going on in my head, such as: OMG why is this such hard work! It’s not that I have done no exercise in the intervening two months, but I have certainly not run anywhere. Exercise has consisted of gardening (much more focus on upper-body strength) and a series of short HIT exercises… 16 in total spread across the time.

The HIT exercises had given me the impression that my cardio fitness was improving… they were at least slowly becoming easier to do and to recover from. However, it is clear that to be able to run, I actually need to run.

So, I ended up dispatching a massively ambitious 2.4 miles in 23 minutes… average 6.25 mph… which is not so bad for a first gentle run. Now all I need to do is to get back out there a few more times before we next run the hilly loop. Watch this space… maybe on Faster Monday 🙂

Catching up… again

Over the last 14 months of absence from this particular writing chair, I have been only participating in ‘occasional running’.

More specifically this has been the circa-quarterly runs with Daren… 4.6 miles at the beginning of Apr18, 6.5 miles at the end of Apr18, 6.5 miles in Sep18 and most recently, 6.5 miles in Jan19.

This last circuit, a few weeks ago, was the first time that I had not managed to run up the Tank Tracks to the top of Home Hill. This was momentous for all the wrong reasons, though we had often discussed that this day would come (though maybe in our sixties or seventies). When it did, Daren kindly walked up the hill with me… though I’m pretty sure that he could have run it, given that he completed an ultra marathon a week later.

It might seem odd that, in my mid-fifties, I should think that I am still able to run up & down the Downs (more than 1,000 ft in height gain) on the spur of the moment and with no training! No wonder that over the last couple of years I have gone from having stiff legs on the second day after a run, to hilariously walking around like I’m on stilts for three or four days from the first morning after.

Irrespective, we agreed that by Apr19 we should have worked on our fitness levels (the royal we = me particularly) so that we can resume running up this hill.

Clearly, April was a long way off and I had yet to start even thinking about ’training’ when two things happened this last week.

First, Daren asked if I wanted to run again , with 2.5 days notice. Second, Mini-me Mark completed his 174th marathon by running on a treadmill for a few hours.

It took me half a day to think clearly about training ahead of our impending run. But then I designed a simple high intensity training (HIT, ignoring the simple for obvious reasons) programme, each one consisting of a warm-up and three cycles of exertion & recovery… with each segment lasting ten breaths through my nose.

OMG!  This circa-5 minutes of exercise left me gasping for air!

I managed to persuade myself to inflict this horrible medicine on myself a further three times in the two days before our run and the initial gasping receded to merely being exhausted.  I’m not sure that it did a lot for me, except maybe to tighten my calves to at least give me a mild foretaste of how I feel as I sit here now on the day after the run.

Meanwhile, Mark’s treadmill marathon reminded me that in 2010 I completed a 20-mile training run on our treadmill. I went back to the post in this blog and realised that my writing was actually worth reading (I should highlight that I have a conflict of interest in making this statement 🙂 ) which made me think that I should start trying to contribute to the blog again. Especially given that the original aim involved a cyclical motivation: run to write, write to run.

Yesterday dawned frosty with a sultry sun behind a thick mist, all of which made for beautiful scenery when viewed from above.

We enjoyed our normal ‘deep in conversation’ run down to Pyecombe, up to the top of Wolstenbury, down to Clayton and along (gently up really) to the bottom of the Tank Tracks. Here we walked the hill again, a full three minutes faster than three weeks ago (yippee), but with a greater degree of felt-pain at the top (ugh). Then we ran back to Jack & Jill, down the hill.

It was a truly joyous run on a beautiful day and it reminded me that, though unfit based on previous levels of fitness, I’m still in pretty good shape for a middle-aged bloke.

This said,  I am now motivated to work on my fitness level and in April I hope to be able to write yet another post, this time attesting to the fact that we are once again ‘running the hill’.

In the meantime, happy running 🙂

 

Ups and downs betwixt first and second breakfast

My hearty breakfast this morning consisted of porridge with banana & yoghurt and a glass of orange juice followed (after a short break) by two eggs on toast with fried tomatoes, a large piece of coffee & walnut cake and two cups of tea… now three. Yummy!

The short break involved a particularly enjoyable run on the Downs with Daren.

It’s fair to say that the very first words usually spoken, when we meet in the car park next to Jack & Jill windmills after a typical few months’ absence, usually involves a question: ‘Shall we go for coffee instead?, asked from the warmth of one or other car. Today, as my car window whirred quietly down and the chilly wind blowing in made me wonder if coffee really might be the better idea, Daren smugly lifted a Small Batch cup to his lips :-))

The chilly wind encouraged us not to hang around & discuss whether or not we were going to run. This was a good thing as we quickly realised that we were on better form than either of us expected. After a short uphill section we coasted easily down to Pyecombe, already deep in conversation. After Pyecombe the gradient is against us all the way to the top of Wolstonbury Hill, but the conversation carried us all the way up, almost without effort.

It was a flat grey day and not so very cold for December provided that we were out of the wind. We thus paused only very briefly at the top before coasting comfortably down the other side and into the middle of a deep valley. The route then goes directly up the other side and is steep enough that steps have thoughtfully been cut… and effort is definitely required to climb them!

We then continued to do really well all the way along through Clayton until we reached the Tank Tracks, which cover 420 vertical feet from bottom to top, in half a horizontal mile. This is always our nemesis, but it’s fair to say that I really struggled with the climb today and that, but for Daren, I would have stopped to walk. In fact, even as we neared the very top, I was feeling the pressure building to walk, like the children in the marshmallow experiment who succumbed to temptation moments before they would otherwise have earned themselves a second marshmallow. Even our engaging conversation petered out!

I’ve never before needed to sit down at the top, but today I could hardly stand. Only the biting wind drew me back to my feet to finish the 6.4 mile run in a respectable 73 minutes. This is actually much closer to the times we were running a couple of years ago and a full 11 minutes faster than the last time we ran the circuit! :-))

As with my run with Nick three weeks ago, I now need to recover ahead of a two-hour yoga session this evening… time to do some work before lunch and a mid-afternoon nap, methinks!

Revenge of the Bok

Early on Thursday morning we experienced tremors which gently shook our neighbourhood from its slumber, the source being a deep V8 throb which heralded the arrival of my friend Nick coming quietly down the road. We’d been wrapped up against the November cold for days, but Nick casually stepped out of his car in shorts and a t-shirt as if it were a summer’s day.

I had sought a coffee with Nick with a view to bringing some of my MBA students to hear about his approach to market entry and the challenges that he has experienced, but the reply I received was ‘no run, no coffee’ so I had to dust off my running legs and go hunting for my shoes. So far this year I had run only six times, the last time with Daren at the beginning of September, so I climbed aboard the machine last week for a couple of ten-minute miles to remind myself where to put my feet, and what kind of pain I might experience afterwards.

Despite Nick’s assurances I took no chances on the temperature, donning longs, a jacket, hat & gloves… though I came to realise that his analysis was correct. Part of the reason for this was the ferocious pace that he set from the start and I was gasping for breath before we got to the start of the mud.

Nick’s pseudonym is the Bok and if you’ve ever seen a springbok running, then you’ll know that it bounces effortlessly along. This is exactly how Nick runs. When I used to run 20 or 30 miles a week I was able to tag along despite his pace being uncomfortable. Having run less than 50 miles this year I stood no chance and he eventually backed off what he thought was already idling along rather than run the circuit alone.

Whilst my lungs were desperately searching for sufficient oxygen to move my muscles, he reminded me that I used to play a rotten trick on him. His heart rate monitor would give an audible beep to alert him to the fact that his heart was reaching its upper working limit. Despite already running at an uncomfortable pace, I would take this as a signal to push ahead a little faster. Being hyper-competitive, Nick would dig deep and go with the charge rather than let me get away.

I actually find it remarkable that I was ever fit enough to be able to keep up with him, let alone press ahead in those moments! Although it was a fun trick, I remember a personal trainer doing something similar to me in order to help me push my aerobic limits, so did I actually think that it would be good for Nick… although I completely understand why he wants to return the, er, favour! As it was I needed to pause to recover on several occasions, with Nick waiting graciously each time for his geriatric companion to catch his breath.

Though damp (Nick called it soggy, though he might have been referring to my pace), the morning was warm enough for shorts & a t-shirt and we had a super-lovely run around a very muddy circuit.

There is a slight dispute at Strava as to how far our run was and how long it took us… Nick’s Strava claimed 5.4 miles in 53 minutes, an average of 6.11mph, whilst my Strava claimed 5.8 miles in 54 minutes, an average of 6.44mph. I’m wondering if Strava factors in the frequency of runs and creates a more encouraging result for those people who had to work harder, or have not run for a while.

After showers & breakfast Nick’s V8 briefly shook the whole town as he blipped the throttle for me on exit… music to my ears!

Postscript. As I sit here writing, three days after the fact, my legs are only just vaguely starting to work as they should, rather than like unbending stilts. However the pain has been positive and I even managed to get some potential dates for a talk to my MBA students.  So thanks to the run, the deep conversation and the ear-candy, I still have a big smile on my face 🙂

Two Daruns and a bunch of other odd things

Ahead of my more comprehensive post about Nick, it’s worth reporting that I had two runs with Daren from Jack & Jill whilst the weather was still warm and a couple of excursions in my kayak.

On 24th July we ran along to top of the Downs, past Ditchling Beacon and on the next gate before turning around and retracing our steps.  Daren kindly agreed to forgo our normal challenging circuit in favour of this more gentle run on account of my knees being painful… maybe on account of some gardening marathon or similar.  During the run we paused to marvel at a two-headed sheep that was sensibly sitting down so that it didn’t pull itself in two.  6.8 miles in 69 minutes, an average of 5.91 mph.

The 1st August saw me paddling a very dusty kayak for the first time in an age.  Daren & Charlie were feeding the other Martlet’s club members from a floating kitchen (strapped to the top of an open canoe) adjacent to the Palace Pier.  I have no pictures of this hilarious endeavour, but judging by the number of people and seagulls looking down from the boardwalk above, it was a spectacular attraction!

On the 29th August I joined Martlet’s for a second feast on the water, this time where a kitchen was hung from a tripod strapped onto two surf skis… very ingenious.  After a delicious light meal and as I finished eating a tasty piece of cake for dessert,  I vaguely heard Dai ask if anyone wanted to paddle to ‘the buoy’.  I finished my cake and chased after him and two others.  After what seemed like half an hour I was starting to get worried… I could see no buoys, only the wind farm in the distance.  They paused so that I could catch up and assured me that there was indeed a sailing buoy somewhere out there on this now glassy water.  We paddled on, maybe for another half an hour until the buoy came slowly into view.  Turning around for the paddle back, the view was stunning, with the coast from Worthing to Beachy Head arrayed in one long & narrow horizontal line, bounded top and bottom by acres of sea and sky.  As the sun slowly went down it was a magical view, though alas I didn’t dare risk taking my phone out of its waterproof bag to capture it.  That impromptu paddle is the furthest that I have been in my kayak in years… it was a really amazing workout for my shoulders, especially since I was trying to keep up with Dai & Charlie who were in sleek sea kayaks!

On 7th September Daren and I returned to our normal circuit, but at an uncommonly slow speed even for the extreme gradients… I kept my toe tucked under the accelerator pedal so that Daren could not push on faster :-).  6.5 miles took us 84 minutes, a rather pedestrian 4.64 mph!

Below are some other images I took over the summer… beware large bugs 🙂

An almost-marathon in four easy stages

Easy stages, HA!  A month of flattish one-mile runs on the machine is ‘easy stages’… four 6.4-mile runs, with a height gain between them of 4250 feet (almost 1300 metres)… well, these runs seem to be getting more difficult, that’s all I’m saying!

Though maybe this was because they were spaced out between January and June!

Runs with my pal Daren are always really special things.  For starters we follow the same route that we’ve been running for about 5 years now… though infrequently enough that I’ve not tired of it yet.  It’s also more of a perambulating conversation than it is a run per se… the run simply happens while we’re chatting.  Aside from anything else it is slightly mind-bending, since we seem to be experiencing time-travel… the other versions of ourselves are running around the same circuit at around the same speed, separated only by time.  I swear that you can hear the different versions laughing at each other on a quiet day.

For some reason most of the horizontal distance seems to be downhill (it’s just an illusion), but there are three major inclines: a relaxed 300 vertical-foot hill that you could chug up in a 4×4, barring the various gates & stiles; an anything-but relaxed 150 vertical-foot scramble that is almost impossible to crawl up when it’s slippery; and the much-vaunted tank tracks, a very steep 400 vertical-foot climb that occurs near the end of our run.  The latter is a barometer to our level of bouncy zing: we have so far always managed to run up it without needing to stop (or stop talking), though on occasion that run has been a near stagger.  However, this last time it was only Daren’s enduring positive mental attitude that helped my mind to pretend to my body that it could make it to the top… I say pretend, because I couldn’t walk for about 4 days afterwards!

I’m pretty happy though that I still managed the run at all, given the pitifully small amount of training that I’ve done over the last couple of months!

So that’s all my running for the last year accounted for… which means that the next post must be about the sedate art of gardening. 🙂

180 mile runs

It’s fair to say that I didn’t run at all between the beginning of June and the end of August last year, but by that time I was starting to suffer from the lethargy that creeps up on you when you’re not doing enough exercise.

As I was updating materials & content for new second-year students joining my Creativity in Enterprise module at Brighton Business School, it occurred to me that I could use the same approach that I was advocating to them… doing a little each day, rather than trying to do a lot once a week.

Going for a long run once a week is really lovely, but the ‘getting ready, running, recovering and writing’ process is invariably more than three hours, even for a relatively short run… or four hours if I ran to the Beacon and back.  In September 2016 I didn’t have the time or the motivation… and even five miles is a long way when you’ve not run for three months.

The sustainable alternative was to run one mile each day instead.

Obviously it helps a lot if you have a running machine in the house, which we do.  Then it’s about creating that impetus to run a short distance each day.  I achieved this by targeting myself to run at 6mph, so 10 minutes per run… knowing full well that I would otherwise compete with myself to increase the speed, which would not be good over such a short distance with no warm up.

In September I clocked up 20 miles, then monthly totals of 27, 27, 29, 23, 24 and 25, which was in March when my module came to a close for the year.  April and May were then not so impressive at 3 and 2 miles respectively, but the total was 180 miles in under 30 hours.  A worthwhile amount of exercise to have notched up, and analogous of a considerable amount of additional learning for my students.

Of course I didn’t entirely manage to remove the competitive urge.  Where I would normally run on a gradient 2, to represent the effort required to push the world round underneath me outside, I slowly suckered myself into running at gradient 3, then 4.  I even managed a week of runs at gradient 5 before I backed off again… 5 is really effortful, where what I needed was simply a little exercise!

Why stop?  You may well ask.  I normally do ‘stuff for me’ in the mornings, because this is the only part of the day that is relatively consistent.  However, the combination of some qigong stretching, 15 minutes of yoga, 15-30 minutes playing the guitar, 10 minutes running, 10 minutes cooling down in the garden, breakfast, shower etc meant that by March it was taking me 2 hours to get ready for work each day.  It’s a lot of fun (great me-time), but at that level not sustainable… something had to give.

It was the running that quietly dropped off the agenda.

My mornings are still fun, but at the moment that extra slug of lethargy-reducing exercise is coming from other interesting activities… like gardening.  But more about that in another post sometime. 🙂