Circles

I fell asleep on the sofa last night around 8.45pm as if I’d been drugged, ignoring peppermint tea and chocolate muffins on the coffee table and only being roused to go to bed after eleven.  I was quite surprised then that I awoke at 6.10am this morning, ten minutes after my alarm didn’t go off.

It was such a beautiful morning that I couldn’t pass up the opportunity to run and since Avishai had said the magic words ‘interval training’ at the weekend, I decided to do a little speed work.  This meant a trip to the local common, which was glorious.

I estimate that the circuit around the common is 900m and is roughly rectangular (if you’re drugged, that is) with sides 250m, 150m, 300m and 200m.  The surface is also roughly and it’s a great place to twist an ankle if you’re not careful.

My intervals for the four sides were broadly:

  1. Run at a good pace keeping my knees up
  2. Jog to get my breath back
  3. Run at a fast pace
  4. Jog, stretching out my strides and kicking my legs up behind me.

I approached this in a sufficiently vigorous manner that I needed to stop, stretch and catch my breath between each circuit.  AND, on the last circuit, to stop myself from being sick!  You probably didn’t want to know that though.

With a 1.5km run to get to the common and a 2.1km return, I reckon I ran about 8.1km in total, just over 5 miles, in 53 minutes.  

Next time one of you guys with a satellite-guided wrist-watch is over this way, maybe you would tell me how long the circuit really is!

Guest runner

This morning I took Avishai, our weekend house guest up to Jack & Jill to see the view from the top of the Downs.  Alas, what I had hoped would be a beautiful, warm run was anything but.  First, the wind was sharp and cold (added to which we were both wearing shorts) and second, there was a low cloud base so that the view was largely obscured.

We ran the 1.4 km from the car-park to the top of the hill (a height gain of 85 metres) and then in a bid to get out of the wind and get up to working temperature, took the tank tracks down to the very bottom again.  This was a height loss of 145 metres in 1km.  I had in mind to turn round and go straight back up again, but was persuaded, sensibly, to instead run along Underhill Lane.

On the basis that what goes down usually has to go back up again, we ended up taking my favourite route to the top of the Beacon.  With a height gain of 140 metres in about 1.3 miles, it is clearly not as steep as the tank tracks, but as a city dweller & largely flat tarmac runner, Avi proved his metal by keeping up with me the whole way without stopping.

At the top he looked a little like this:

Suitably warmed we headed away from the car along the top of the Downs to Streat Hill and then turned around and ran back.  The cloud was slowly clearing and we could at least get some sense of the view, whilst there was a vague warmth to be detected in the wind.

Having passed Ditchling Beacon for a second time we came upon a most amazing pastoral scene:  The sun came out just as we reached a huge field of closely cropped grass, with slightly rugged-looking cattle neatly spaced out either laying down or standing… it was a little like a child had placed a load of model cows there.  For some reason it looked just weird.

We ran on and reached Jack and Jill having covered 7.9 miles in one hour 25 minutes.  5.6mph is not bad bearing in mind the fact that we threw Ditchling Beacon in for good measure.

Then it was back to base where I aired out the parasol after its long winter incarceration and Kim treated us to a delicious Sunday roast.

The storming of Wolstonbury Hill

I took a bottle of water with me yesterday, despite the fact that I suspected I might have a short run.  This was less to do with not feeling like running, as I felt fine, but more to do with not feeling particularly inspired by any of my normal routes.

After a relatively dry period, it had been raining for a couple of days so there was a top layer of mud sitting on a more solid surface below.  This meant slippery conditions… actually very slippery in places as I was to find out.

As I headed out of town on Ockley Lane, so another runner appeared in front of me from a path and ran ahead of me.  He didn’t slow and it was only my devil-may-care approach to mud that allowed me to catch him as we ran towards Oldlands Mill.  He looked very familiar to me (like Ian that I used to hang out with 20 years ago) but we only chatted for a few minutes before he ran off to do a shorter loop.  This all may sound odd to non-runners, but when your feet are sliding every which way, your focus is pretty much on the ground rather than any running companion.

He did however ask if I was going to run up the beacon and since that suddenly seemed like a good focus, I said yes and off I ran in that direction.  At the bottom of Lodge Hill I took a dog-leg to the right and cut down to New Road across the fields to the West of Ditchling.  And there was a highly misleading sign from Mid Sussex District Council about the re-routing of a path.  Suffice to say I decided to have a look so turned right and ran along the road.

I’d obviously misread their map and as the path didn’t materialise, I turned left by Lodge Farm and headed towards the scarp slope.  On such a slippery day, climbing the scarp slope can be slow-going so my target was to run up what is locally called the tank-tracks, a path that has has been kind of tarmacked in a primitive way.  It’s a really steep climb and unlike my normal path to the top, it is relentless in its gradient.  It’s also really intriguing as the areas to the left is landscaped like a giant playground.  I made a mental note to find out why.

At the top, as I paused to catch my breath, a couple supplied the answer… it had been where the Canadian troops dug in during the war and the tank-tracks were just that.  The Canadians must have been made of sturdy stuff to drive up and (more to the point) down that gradient… NOT for the faint of heart!

Since I was running well, I turned right, away from the Beacon and headed for new territory… I had decided to take Wolstonbury for the Fosters.  This involved running down past the golf course to the Clayton Hill road, right up the permissive bridleway and then left up the long hill.  

At one point I was running along on a narrow elevated grass verge about a sea of cloggy mud, which was the path, when my left leg slid right to catch my right leg.  With my weight going left toward a clearly painful encounter with a barbed-wire fence (I was actually more worried about ripping my Gore jacket) I somehow managed to twist from my core to go straight down, landing safely on one knee but feeling poleaxed from suddenly tensing a whole bunch of muscles, particularly those around my groin.

As I approached Wolstonbury from the south, my aim to claim it for the Fosters was thwarted as I found a small boy sitting resolutely atop the trig-point.  He was guarded by a plucky younger sister twirling around so I retreated, gracefully.

The view from the top of the north slope was breathtaking, even on a misty day and their mother was able to clearly point out to me where the path led to the north.

Getting down the steep grass slope was hard work, feet searching for grip and legs pumping to absorb the descent and harder still when I reached the slippery mud further down, but it took only moments.  Having stopped for a pee, negotiated a bunch of little wooded paths and deeply mudded tracks and finally reached the road, I took the next photo only ten minutes after the last.

I then ran on and finally managed to find Danny House.  It really is an awe-inspiring place.

A compass might not have gone amiss at this point, as, hoping for the most direct route back (I was already knackered) I ended up on the Brighton Road approaching the Hurstpierpoint church from the south.  Cutting east through Hurst was interesting, looking at all the dwellings that have been shoehorned into this charming little village.  The rest of the run, north to Hammonds Mill Farm, then dog-legging north east to the railway bridge and back along the railway, was hard work… I seldom stop when I’m running but I had to stop twice in the last 20 minutes.

14.1 miles took me 2 hours 35 minutes, a dismal 5.45mph, but I really enjoyed the challenge of the run and Wolstonbury is well worth trying to storm again, if only for the view!

PS.  If anyone lost a pair of sheepskin boots on Saturday night, this is where they are.

I feel GOOD, la la la, la la, la laa…

I’ve been noticing that its harder work to run these days and having discounted thicker air, increased gravity and the earth tilting against me, I’ve decided it’s probably just because I need to run more.

As I fell out of bed this morning, there was an extended howl of wind from outside which was accompanied by rain drumming steadily on the roof.  I did my Chi Kung, put the coffee on and realised that somewhere in the back of my mind there lurked a desire to run.

It might have been raining, but it wasn’t cold outside and after sitting reading Edward de Bono’s Po for a while, I sprang into action.  Shorts, t-shirt, Gore jacket and a beanie… ready for anything.

The rain was lighter by the time I left and quickly desisted leaving me to enjoy a damp spring morning… particularly engaging was the beautiful smell of blossom which I periodically ran past.

The ground was firm and the mud flattened out so the rain had collected only in occasional shallow puddles making for easy running, with light mud splashing delicately onto my calves as I ran.

I did only a short circuit, out to the Royal Oak, Wivelsfield, West Wood, back via the Magical Path & across the Common.  It was a great morning for thinking, especially with Po still fresh in my mind and I made good time, completing the 5.2 miles in 45 minutes, five minutes faster than on the 8th March.  6.93mph and I wasn’t even pushing myself.

As I got back so the sun broke through the clouds, as if to accentuate just how GOOD I felt!

T-shirt & shorts

After working hard in the garden yesterday, I would not have been surprised if the last thing I relished was a run today.  However, yesterday’s hard work was a visual triumph, especially on such a bright spring morning and as I sat in the tea house circa 9am, I had the urge to run rather than read.

I’ve not been out before 10am on a Sunday for months so to leave at 9.20am felt really good.  Especially as, despite the slightest of chills in the air, I ran out in a t-shirt, shorts & summer socks.  I ran out past Ote Hall and for the first 20 minutes I really missed my beanie hat… my ears were frozen.  There were no llamas in the llama field, but there was a yappy dog at Townings Place that chased after me.

The only people in Wivelsfield were those collecting their Sunday papers and I headed south down Hundred Acre Lane.  At the top of the hill, despite feeling like I really wanted to head back (I had intended to run for about an hour and so had not brought any water with me) I turned left down a path that I remember having seen on the map once.

This brought me out on the road to Hattons Green and I headed in that direction before turning south to St Helen’s Farm.  This dropped down to the road west to the Common and since the traffic was whistling past, I stopped at a stile to see whether the path would take me in the right direction.  A cyclist stopped to see if I needed directions & it turned out that she owned the land I was looking at.  It’s always so lovely to find out about places from locals so I stood & chatted to Karen, probably for ten minutes.

Some friends used to have a cat called Chester, which was a cross between a Tonkinese (or similar) show cat and a black Tom.  Chester, clad in grey fur, was a big cat with a low boredom threshold.  He would sit lovingly on your lap for a while before taking a swipe at your face or whatever else he could reach!  Karen had a black cow that had a similar story to tell, its mother having had a brief fling with an Aberdeen Angus (I think) in a neighboring field.  I don’t know about it’s temperament, but I’m guessing you’d not want it sitting on your lap anyway.

I ran onward, back across Hundred Acre Lane and stopped to talk to Lew as he was trying to figure out how to use one of his new toys… a wood trailer.  (mental note to self, remember to scrounge some wood for the wood-burner from Lew before next winter!).  A further ten minutes or so spent chatting, but this time not in full sun, and I suddenly felt a chill so headed for home.

I returned via the magical path & the Common, collapsing into a chair in a sun-soaked garden.  8.65 miles were covered but I have no idea how long I ran for.  My guess is one hour 25 minutes (I was out for 1:45), giving a speed of about 6mph.

More chores ensued (several not on the list again) and I shall undoubtedly feel as if I’ve been beaten up when I get up tomorrow morning, but WHAT a great weekend!

Long on resolve

After a late and boozy evening in London on Friday night, and a freezing walk home from the station, Saturday dawned bright and sunny.  One of the great things about having your own sun-trap is that it’s possible to sit outside on otherwise quite chilly days and since the sculpture that I had started last year was calling to me, I sat outside and tapped away for a while.

Within an hour or so I had shed fleece, socks, sweatshirt, T-shirt and jeans in favour of an old pair of shorts, it was that warm, although I had to put more clothes on to cut the grass as the micro climate did not extend more than a few feet away from the house.

An hour of sculpting turned into four or five in the end at the end of which the still-really-unfinished piece returned to the house as polished as it had started, just a little lighter!

This morning I would have been quite happy to replay the whole of yesterday, maybe just sitting quietly reading in the sun, but the longer you don’t run, the more difficult it is to persuade yourself to go.  So on went the running shorts and my caked-in-mud trainers and out I went into another chilly, but bright morning.

Oh boy, it was hard running down the road!  Neither mind nor body were totally enamoured by the idea, and it was a good ten minutes before I managed to put those feelings behind me.  By then I had run down towards Oldlands Mill, with the loose goal of running into Ditchling and back again.

Ditchling Beacon is on the other side of the village and I was not entirely surprised to find myself running towards it, feet following well-run paths, almost before I realised what was happening.  

I always think of the climb as a test of resolve, something which is a really useful attribute when you run your own company… and especially one that specialises in change management.  I make myself run every last step to the very top… people must think I’m mad!

I think that one day last year I made the top in 45 minutes, so to get there in 52 was pretty pleasing bearing in mind how little running I’ve been doing. 

I then retraced my steps home again, pausing only to take a couple of photos of the view, making it back in one hour 42 minutes… pretty much 6mph for the 10.25 miles.

That’s the first long run since December, which is pretty appalling, but maybe now I can get back into the swing of things!

Monday Mirth (and legs finally out)

Last weekend was a little jam-packed for a run.  We made the most of the weather on Saturday by spending it clearing winter out of the garden.  I scarified and cut (and scarified again) the grass, cut out dead wood from shrubs where appropriate and moved the pots back out from their winter shelter.  Kim, meanwhile, patiently excavated the huge and complex root of an old philadelphus, thus finally removing this once pretty, but long overgrown shrub from sight.

Knackered and ready for a G&T, I then substantially modified a storage cabinet that I had created for my study on Friday night.  The cabinet, which includes a simple distribution board to hide the myriad of plugs & cables and a home for the computer box, is now installed and working in a most pleasing way.  However, by the time I was done, I really was done!

Sunday morning Kim went for a run while I caught up on some work and then we went to north London for a family lunch & dinner.

Then it was Monday and at 7.30am on the nose, the BIG man Daren arrived to take me for a run.  He claimed that it had been frosty, but all I could see was a weak sun trying to break through an early morning mist.  Irrespective of the temperature, I had guessed correctly that he would be wearing shorts regardless and thus I went out for the first time this year wearing shorts and two layers… without my trusty Gore jacket or gloves.

It was a little chilly to start with, but as the sun broke through the mist, our clothing began to make more sense… or at least not seem quite so crazy.

Daren was on good form, having managed to lose some of his excess girth by visiting the gym more regularly over the last few months and generally trying to avoid walking through the galley!  One can only hope that the girth reduction was limited to his waist, otherwise we might have to start calling him Little man Daren, which really doesn’t sound quite right.

Our run took us gently out to Ote Hall, past the llama fields and into Wivelsfileld, then up Hundred Acre Lane and through the West Wood to the industrial estate.  We returned down the magical path & across the common.  7.25 miles in one hour ten minutes makes 6.2mph.

The run and bonhomie, allied to sitting out in the garden in the sun to eat breakfast, made a great way to start the week!

Spring forth!

This morning was BEAUTIFUL, although the wind has since blown up and brought rain!  I couldn’t wait to get out and as you can see above, it really was gorgeous!

I did my default circuit, out to the Royal Oak, across to Wivelsfield, up through the woods to Ditchling Industrial Estate and back along the magical path & across the Common.  I probably would have gone further if I had remembered it’s only 5.2 miles and the 50 minutes time shows how out of shape I am.  6.25mph.

Still, it was stunning out there!

And in contrast to Jason’s new shoes, this is what mine look like!

New starters & runner-returners

For those of you getting into running, or back into running, here are a few tips.

First & foremost, get some decent gear.  This will make the whole running experience WAY more enjoyable and whilst you don’t instantly need to go to the expense of breathable fabrics and gore waterproofs (although they do help with the desire to go running in inclement conditions), a decent pair of runners is essential.  We swear by Run in Hove (you hadn’t guessed?), but any small running-focused store staffed by enthusiasts rather than shop assistants is probably okay.

We took Kim’s son Jason into Run yesterday for a pair of trainers and having assessed his needs, Kurt explained why Jason sometimes experiences painful knees.  He then offered a specific choice of shoes that would help him prevent injury, the chosen pair (above) weighing in at less that the price of a run-of-the-mill pair from a high street chain, despite being the latest technology.

So now you can go running, right?  Yup, it’s that easy and having warmed up gently, there are three things that are worth focusing on: your breathing, the point of contact and relaxing your jaw.  This is not exhaustive, but it’s good to have a simple, initial focus.

Breathing.  To start with, try to run no faster than you can while breathing in through your nose and out through your mouth.  Aside from helping prevent over-exertion, this means you get into a good breathing habit early on.  Later, when you want an additional burst of speed, you can breath in through your nose and mouth together and will really notice the effect.

Point of contact.  Your heels and modern running shoes are generally designed so that you land on the outside corner of the heel.  The foot / shoe is then rolled onto its sole before departing from the toe.  When running, focus on the heel landing and the big toe departing as this will help you adopt a good running gait.

Relax your jaw.  In order for your jaw to be relaxed, you have to relax your shoulders, arms, hands and upper torso and since most of the running power comes from the legs, there is no need for the rest of you to be tense.  Later, when you want an additional burst of speed, you can straighten your fingers and with your hands pointing forwards, pump your arms forward and backward.  You’ll see what I mean when you try it.

You can look on the running blogs for more things to focus on as you start to get the running bug, but for now there is just one other thing that will make your experience a positive one.  Stretching.  

It’s a great habit to get into when you’re doing anything physical and especially running.  Start as soon as you get back, while your muscles are all still warm.  The key muscles to focus on are the calves, the quads, the buttocks and those tricky muscles that seem to join the two legs together, which I get to by squatting down, knees apart with my hands on the floor and elbows propped against the inside of my knees.  As I transfer the weight forward onto my hands, the elbows push the knees apart and stretch the said muscles.

Get someone to show you the other stretches (I could be here a long time trying to explain them without a diagram) and get into the habit of spending five to ten minutes stretching after each run.  Running and stretching both release endorphins so you should feel GREAT by the time you’re done.  

And if you then go and eat some protein, it will help to build the muscles that you’ve just been working, ready for next time you go out.

Enjoy!

Splashy mud

I had a genuine desire to do something other than run this morning.

I’d got into a creative zone on a work challenge last night & ended up sliding quietly into bed at gone 3am.  Not quietly enough though, I’m assured!  It was nice & bright this morning and easy-ish to get up, but it was cold outside and I’m reading a totally absorbing book at the moment that I couldn’t wait to get back to.  

It’s called 1421 and is written by a former US Navy submarine captain about his theory that the Chinese circumnavigated and mapped the world a century before Magellan, reached America 70 years before Columbus and Australia 350 years before Cook.  The evidence is compelling and those of you who know how much I admire the Chinese will realise why I it’s hard for me to put the book down!

However, after a large espresso and an hour or so of reading, I reluctantly donned my running gear and got out into quite a bright, if cold morning.   In short, I ran to the south west of Burgess Hill to Hammonds Mill Farm, towards Hurstpierpoint but turning eastward to reach the crossroads at Hassocks, through the village to Keymer, then north along the road and up the private road to Oldlands Mill (where the photos of the South Downs above were taken) and back on my normal path.

The going was wettish, with splashy surface mud left over from the snow and ice of the last week and my legs were sufficiently covered in mud to impress one of my neighbours when I got back.  As I write, so Kim is washing my kit out (a task that I normally do) and has just exclaimed ‘I can’t believe how much mud you’ve got in your socks!’

Anyway, 8.3 miles on one hour 19 minutes is almost 6.3mph, better than I’ve been managing recently and not bad bearing in the mind the weekend off.

By the way, for those of you interested in old mills, here are the dates for Oldlands Mill open days in 2009.