Cliff’s treat

Having sat on my drive under a blanket of snow for a couple of weeks, it was probably expecting a little too much of my car to fire up properly this morning.  Which is a real shame because I was looking forward to driving it… and now the guys at the garage are probably practising sucking breath in through their teeth!

Kim kindly lent me her car and I set off into the first gorgeous sunny morning for ages: destination Falmer.  It felt mild, despite the layer of ice on the pond that suggested otherwise.

The stalwarts, Andy, Nikki, Cliff and myself, were joined by Neil who had finally bowed under pressure from Cliff to come out with us.  BIG mistake!

It was really hard work to start with.  I had expected the first hill to be waterlogged, but I was pleasantly surprised… it was still probably frozen and to make it more interesting, there were mini snow-drifts set at irregular intervals.  I managed to reach the top of the first rise with the Clifford vanguard but I was also very pleased to be able to stand and catch my breath until Neil caught up.

We ran out to the Newmarket Copse and then Cliff announced that he would rather like to have a closer look at a white blob  (half way up the photo below and one third in from the right) on the edge of Lewes in the distance.  As a result we ran up to the top of the ridge and headed East.

It was a great day to be out, with only the occasional snow-drift and the ice on the path down into Kingston to remind us that it wasn’t yet Spring.  When we got to the blob, it was (as Cliff had suspected), a rather lovely windmill in the making.

This section was Cliff’s treat to us… a path I’ve not been down before, with some stunning vistas.

We dropped down into Lewes and jostled up the sharp hill to the prison, before heading on up to Lewes Racecourse, where there were yet more views to be had… as well as a different view of the new windmill.

Poor Neil had already not been this far on a run for an age, so we had the luxury of stopping to catch our breath on more than one occasion.  The photos below show the others trying to emulate Superman at one of these breaks and… well… captions are welcome!

Our route then took us up to the top of Blackcap, before we started to descend back down the first path back to Falmer.  I got back to the cars again at 2 hours 18 minutes, followed closely by Nikki.  Andy limped in shortly afterwards, but it took Cliff another ten minutes to catch up… sign of advancing ears, probably… and Neil had very kindly hung back to keep him company.

Neil may have looked knackered, but he did good indeed to be able to cover 10.95 miles.

You’d have thought from the time taken and all the photos that I’ve posted that it would be a greater distance than that, but hey!  Not such a hot speed for me (4.76mph!), but a hugely enjoyable run nevertheless… or maybe that should read ‘as a result!’

Sneaky Friday

At the back end of Friday and before Kim got back from work, I managed to sneak in a quick run.

It was my intention to run three miles.  This started out badly, as the two Hot Cross Buns I had wolfed down mid afternoon refused to budge and I hence ran the first mile with the stitch… and gasping for breath.  I stopped for a moment for a sip of water and to turn the fan on and I felt much better from then on.

Inevitably, when I reached three miles, I decided to carry on to 30 minutes… and then on to 4 miles… and then, by the time I had slowed down to recover for 400m, I thought I may as well run on to 40 minutes so I increased the speed again… and then I was almost at 5 miles so I thought I may as well carry on to there!

I reached 5 miles at 41.55 which is an average of 7.14mph and even with a cool-down lap, the final 5.25 miles averaged 7.08mph.

In-lunch-terval

I was told, in no uncertain terms, that I was to run five miles today.  In tervals.

I tried to get out of it by clearing the snow from the drive into a small pile…

… but I really didn’t think this was going to carry any weight as an argument, so I set to at lunch-time to perform the required intervals.

It was always going to be tougher than normal: firstly because I was knackered from shovelling snow; and secondly because I only normally do about 3 miles when I’m doing intervals!

I started at 6mph and alternated between this and 7.5mph, plus half a mph for each time around, until I got to 10mph at the 3-mile mark.

I then ran at 8mph until my heart-rate rose to 176 and dropped back to 6mph until my heart-rate fell to 164.  And repeated until I reached the required distance.

The result, 5 miles in a very sweaty 42 minutes… an average of 7.14mph.  There are easier ways to get to this mean speed, but apparently intervals is what will give me more speed overall, so it’s well worth the effort!

Pretty pics

The glory of the snow is starting to fade as the thaw gets underway, but I took the enclosed photos when it was still fresh last week.  Enjoy!

And my favourite, for its sheer broodiness…

Ten on the tenth

I took Cliff’s advice and got out into the snow yesterday… to help my neighbours clear the road.  Having spent three hours shovelling snow, pushing wheelbarrows of grit and spreading it around, I didn’t feel the need to get out there again today in my shorts and t-shirt.

Instead I climbed aboard the magic carpet and set about catching my brother’s drift (see comments on previous post https://www.fosterruns.com/2010/01/running-on-the-spot/).

My initial aim was to complete one hour running at 7mph but as I warmed up over the first 800 metres I changed my mind to try to run 7 miles in one hour… it may sound like semantics, but this meant that I had to run faster than 7mph to catch up on the time lost warming up.

I set the carpet to 7.5mph and got on with running as efficiently as possible.  This involved focusing on my footfall, making it as steady and controlled as possible.  At the same time I remembered what the Bok taught me and relaxed my upper body, arms and jaw and kept breathing steadily.

Actually it was a surprisingly comfortable speed.  This was evidenced by my heart rate, which stayed under 160bpm for something like 5 miles.  Inexorably it did climb higher, but for the most part it was still under 170bpm.

I think that I passed the 7-mile mark at 58 minutes, but by this point I had recalibrated my goal.  Unsure of the exact distinction between a short and a long run on www.FosterRuns.com and unwilling to be accused of only putting in a short run… as well as being a namby-pamby for not running in the snow… I had decided to complete a third of a marathon, which is about 8.7 miles.

By the time I got there however, it seemed churlish not to continue to a nice round ten miles.

I was relieved that by the time I reached ten miles, I did at least feel the effects of the speed I was running… otherwise I may have been forced to revise my marathon target time down even further!  Whilst it’s true that I did stagger a little to get across to the study where my camera was, it was nowhere near the level of staggering that I experienced after the early sessions on the machine in August or  September.  Ergo, despite the sporadic nature of my recent runs, I must be getting stronger!

My heart rate hovered between 170 and 175 for the last couple of miles, but I covered the allotted ten miles in 82 minutes… an average of 7.3mph.

We’re in the process of turning our orange bathroom white and one of the by-products of this is that the shower downstairs is now more powerful… which is one reason that I stood under it for a small age once I had replaced some of the 1276 calories I had burned up.

Running on the spot

Since the sun, at its very brightest this morning, failed even to melt the ice on the car outside, I didn’t even make an effort to venture out to test the temperature.  Cold enough methinks.

And yet as a Sunday, I had to run, so I climbed aboard the magic carpet and it took me…. well, absolutely nowhere actually.  Despite a lot of effort on my part.

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A set of intervals were long overdue, so after a brief warm-up, I did five sets consisting of 200m at 6mph, 200m at 7mph and 400m at 8.5mph, this latter rising by 0.5mph each set.  Thus I ended up at around the 3 mile mark running 400m at 10.5mph with a brief rise to 11mph to push my heart rate slightly higher.

After a short recovery, I finished off the session with half a mile at 7mph giving a grand total of 4 miles covered in 34.14… an overall average of pretty much 7mph on the nose.  This is the speed I will need to able to run at for 26.2 miles in April if I am to hit my 3 hours 45 minutes target time.

Yikes!

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A tough start to the year

On such a bright and sunny January the first, it was easy to get out and get running and I quickly found myself on the way to the Downs.  It wasn’t exactly an early morning run however… it was midday before I emerged, mainly because I was hoping the temperature might rise a little from its sub-zero start.

I ran out towards Oldlands Mill on a very muddy track, taking a left before I reached the mill to drop down into the north end of Ditchling.  This meant that I could run down the high street with its pretty shops and cottages, before taking the Beacon road & track.

Each of my runs seems to represent an ordeal to be overcome and I was happy that I was able to push on up the steep Beacon track with little problem.  I didn’t feel particularly on form however, as I remember trying to work out what was painful… I was happy that it was not my legs, nor my lungs.

It was a joy to be on the top of the Beacon on such a beautiful day and I took these pictures to share the view with you.

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Deciding which way to go back was difficult as all ways were appealing and I chose to run along the top to Jack & Jill, where a glider slid gracefully past overhead, before I turned northward.  It was cold enough on the top that I had to put my second beanie hat back on and drag it down over my ears and the temperature didn’t exactly rise as I dropped out of the sun!

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I descended the steeper of the two paths into Clayton and ran through the Eastern end of the village and north towards Halfway (on the map).  Here I stopped to read the path closure notice and it was as if my energy, till then finely balanced for the estimated return distance, suddenly started to evaporate.  My new route took me through Butcher’s Wood, inadvertently via someone’s woodland-like back garden… if you are the owner, please accept my apologies.

At the one-hour forty mark, having run through Hassocks and onto the path at the north of the village my energy-meter suddenly hit zero and I found myself walking.  I realised that the elusive but pervasive pain was from my lower back so I allowed myself to walk for about ten minutes until I got to the the bottom of the lane to Oldlands Mill, eating out my entire small emergency stock of Jelly Babies as I went.  Whilst I really hate having to walk on a run and also really beat myself up about being so weak-willed, I know that I must have been feeling pretty pained to have resorted to it.

After my ten minute walk I was well chilled (and I don’t mean laid-back!) and I forced myself to start running again when I reached the lane to the Mill and then took the muddy track towards home, pausing only for a minute or so when I painfully twisted my ankle.  Despite this I still managed to run all the way home.

I had covered 12.4 miles in two hours 18 minutes… a pretty slow 5.4mph… and I arrived home like the walking dead, but it was good to have a tough start to the year and I seemed to recover fairly quickly which is a good sign.

It really felt like a Sunday yesterday… but it has just dawned on me that it’s actually Sunday tomorrow and that I’ll have to get out and do it all again!  Now I feel tired!

Bank Holiday Runday

After a wonderful long lunch for eight at Debbie & John’s yesterday, which lasted nine hours, running today was always going to be a little more difficult than normal.  On the plus side, it was a bright sunny day… although other people seemed to have twigged that as the car-park at Jack & Jill was rammed and the paths slightly congested!

By the time I had got half way to Ditchling Beacon I had already sussed that I was not on top form and at the Beacon there was a dissenting voice telling to turn back here!  I ran on, but not actually for very long.  By the 35 minute mark I had reached Streathill Farm and after a pee and a stretch, I turned for home.

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One of the hindrances was the amount of clothing I had chosen to wear.  Thinking it to be cold outside, I had layered up like last week and though it was indeed very chilly, especially with a bracing breeze in my face, my body was actually too hot.

At the turn point I removed both pairs of gloves and one of the two beanie hats, the other coming off ten minutes later, and also unzipped the ankles of both pairs of running longs!  This helped, but I was already weary… either from the heat, or from the previous day’s indulgences.

Carrying this surplus clothing and with the breeze now behind me the return leg was easier, but I still felt heavy of body when I got back to the car-park.  A paltry 6.7 miles took me an hour and ten minutes… the 5.75mph probably also reflecting the absence of mid-week runs over the last few weeks.

Note to self… get with the programme!

Still, the views were lovely!

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Jack and Jill

Crrrisp weather

The vista outside was beautiful this morning, with sun, crystal blue sky and glistening white snow.  Although at somewhere close to zero on the thermometer, it wasn’t really calling to me running-wise!

But having had a couple of weeks off, I thought I had better get out and do something, even if it was to get some fresh air in my lungs.

I got all my normal gear out and then found an additional layer to boot… extra track bottoms over my longs, extra t-shirt, extra beanie hat, extra gloves and my orange runners for both warmth and additional traction.  As I skated off down the road, I was prepared to be very chilly, but within 15 minutes I felt a little like a turkey… well stuffed and on a low heat.

Normally I would have unzipped or removed clothing, but this was not a day to mess around.  Despite the sunshine and the stillness, it was better to be slightly over-warm than let to the chill in.

I had decided to run my old default circuit… Royal Oak (which looks to have been refurbished, by the way) Wivelsfield, up through West Wood and back down the Magical Path & across the Common.  The going underfoot was largely crunchy with mini-puddles in the muddier areas, but anything that didn’t crunch was perilously slippery… not a surface I wanted to fall over on as any limb striking it directly would be a good candidate to break, so I probably looked like a real ninny crossing the road!

The temperature was such that the slight perspiration from running up the one gentle hill gave a considerable face ice-pack effect running along for five minutes afterwards.  But all was forgiven… it was gorgeous out there!

And despite the two-week break, I was running well… such that when I got back to the Common, I happily decided to go around the circuit a second time!

Ditchling CommonThe pond on the CommonSpectators whirring me onThe magical Magical Path: So good I ran it twice

Last time I ran this double loop was on 17th May and the time today did not compare favourably… but then I was concentrating quite hard on not sliding over in a number of places.  The first loop of 4.4 miles took me 47 minutes (against 39 minutes in May), whilst the second half was only slightly better at 45 minutes.  8.8 miles in one hour, 32 minutes, or 5.74mph.

From the state of my treasured socks, it’s clear that I haven’t been to Run for a while!  I really must put that to rights in the next couple of weeks!

I wish I had paid attention in those darned needlework lessons!

Two weeks off

I appear to have taken two weeks off running since running with Phil.  This started when I inadvertently managed to poison myself, probably with some blue cream-cheese, resulting in me being horizontal for 36 hours and effectively out of action for a good week.  Hence me not making it to a couple of the more boozy Christmas events which I was looking forward to.

And then there was the snow.  This is a poor excuse, as Cliff managed to run for a couple of hours in it yesterday, but someone had to take photos from the warmth of inside.  Here are a few of the resultant images:

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And then last night there was a fab gathering at Clive & Nat’s where my photographic skills left much more to be desired, but great fun was had by all.  We’ve not had a 2am night for an age, but if there’s anything guaranteed to put your head straight, it’s an evening like that!  Thanks guys!