An exercise in core stability

It’s been a rainy few days, though I think that we got away lightly compared to the rest of the country.  Even so, my run today had a way higher proportion of splash footfalls to thud ones than normal.  And inevitably with a fluid top layer, the mud was slippery!

I stuck to my simple local route and realising how wet and muddy it was going to be, adopted an approach of direct assault on every puddle or mud bath I encountered.  Within minutes my trainers were wet through and my tights were plastered in mud… it was glorious!

Slip-sliding around always tests the core stability muscles and today more so than most, though I’m glad to report that I managed to stay right-side up for the duration.

The weather was largely overcast so the photos were more subdued than normal, but I did manage to find some vivid green moss.

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The magical path runs along the shallow crest of a hill and is thus normally dry, but today it was waterlogged so I can only imagine the state of the normally muddy path lower down the rise!

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Ditchling Common was strangely no wetter than normal but the weir from the pond at the bottom was flowing strongly.  I decided to pause on the path back towards Burgess Hill rather than splash a nice couple wading through the liquid mud in the opposite direction.

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Overall I was coated in mud right up to the middle of my back so upon returning I headed straight for the outside tap where I rinsed the worst of it off my tights, trainers and socks before I even bothered to try to take them off.  I then hand washed them to lessen the mud content before putting them anywhere near the washing machine!

So 5.2 miles in 53 minutes gives an average of 5.88mph that doesn’t seem bad for all the sliding that was going on.

Happy Christmas to all!

A short run on a short day

Tomorrow is the shortest day, although at only 4 seconds longer today comes a pretty close joint-second.  With dark clouds and heavy rain it sure does feel like winter is about to start.  Which is what made it a perfect day for a hilarious run with Daren!

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We met ‘upstairs’ at Jack and Jill, laughing at even the notion of running when there was enough water on the roads to kayak comfortably.  Perfect weather for clean trainers!

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It felt cold to start with, especially with the rain biting at our faces, but soon laughter warmed us up as we dropped down past a difficult green on the golf course.

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The path towards Pyecombe was a small stream and there was little point trying to keep our trainers dry… we just waded on through!

The path out from Pyecombe was probably less muddy than normal since it had been washed right down to the hard chalk layer.  Moreover, when we reached the point that is normally thick deep mud, someone had tarmacked it over since our last visit.  Odd.

We made good time up Wolstonbury but chose not to stand on the top to admire the (absent) view on account of the needling rain.  The steep grassy decent was always going to more interesting in this weather but we both managed to stay upright… with the help of some girlie squeals and aerobatic body movements.

A subsequent steep incline led to more squeals and one moment that almost undid me… my uphill foot was secure in a hollow while my downhill foot slipped inexorably away.

The end of that path as we approach Clayton is always a mud bath, even in the middle of summer, but today it seemed somehow easier.  Probably because we weren’t trying to avoid it in any way… we just waded right through the middle.

Eventually we came to the hard hill.  The ‘tank tracks’ take the scarp slope of the South Downs head on and require every ounce of resilience to run from bottom to top… neither would have made it alone today but together we managed to triumph.

And then we were back in the deserted car park, stripping off sodden clothes while the rain did it’s best to soak our dry ones.

6.3 miles in 1;14 works out to 5.1 mph, which is actually a little faster than normal… you were right Daren!

My trainers have resumed their dirty state but I’m now brimming with positivity ahead of the approaching winter!

Dirty trainers

It was tricky getting into my trainers this morning… they were set like concrete from last weekend.  Eventually I prevailed, but not for the first time in recent weeks I made a mental note that I needed to wash them!

The sun was out in force and the weather mild, so despite the general wetness of the ground I headed out to do my local circuit.  The ground was a mat of leaves from now empty trees and this seemed to be soaking up some of the water… but not much.  Within five minutes of leaving the house I could feel a tell-tale dampness on the back of my calves, the splattered mud already soaking through my running tights.

On days like today there is little point trying to skirt around the mud… safer to go straight through.  The West Woods were sodden and squelchy but beautiful in the dappled sun.  At one point I caught up with a couple who were out walking… they stood well back from the path as I splattered through, enjoying the mud but only on the outside of their Wellingtons’!

The magical path was just that and I decided to continue on down it rather than turn left across the Common.

I crossed over my outbound route at the Royal Oak and ran down past the simplest and most elegant church I know around here.

When I mentioned earlier that I intended to wash my trainers, I have envisaged doing so whilst my feet were not in them.  But here in front of me the path had vanished under water and I had no option but to splash on through.

Now I was back onto paths that I used to frequent when I lived in my old house and soon enough I was running past it again… pleased to see that there was a sports car in the drive once more, even if the garden has been generally overgrown since I left.

A few minutes on the tarmac and I was home again, peeling off wet gear and finishing off the task of washing my trainers.

6.75 miles in 1:11 gives an average speed of 5.7 mph and a few pretty photos to boot (in reverse order for some reason!).

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Mud transfer

After yet another curious AHA moment on Sunday from the book I’ve been reading, I went for a run to let my brain assimilate the new input.

I stuck to the short and simple route that I’ve followed the last couple of weekends but after a day of heavy rain on Saturday, it was no surprise that it was a little more muddy… and just plain stream-like in places.

Splish splosh splash!

The last of the autumn colour had also been washed or blown away, allowing more blue than usual to smile through the now missing foliage.

After much sliding around I arrived home with a lot of mud on my legs..

… but, surprisingly, none on the soles of my runners, which had been caked in mud when I went out!

5.2 miles in just under 52 minutes again… 6mph is clearly a great speed for thinking!

More autumn colour

Sunday was another beautiful day so I followed the same route as last week… except that this time it took me 40 minutes longer.  Somewhat worrying for a run of only 51 minutes!

The countryside around here really is lovely and the last of the autumn colours were out on show.

Somewhere past the halfway mark I came across the inimitable Lew and stopped for a short conversation.  This clearly turned into a not so short conversation (we did put the world to rights), although it only seemed as if I had paused for ten minutes!

My modest run and large pause meant that I still had energy to spare to make the most of a sunny day by getting out to give the cars a long-overdue wash.  The downside of this was that I ended up with a painful shoulder, but this had an excellent silver lining.  My friend Evrim has been doing a sports massage course and she kindly worked some of her new-found magic on my shoulder, which now feels better than it has done in an age!

So 5.2 miles in (ahem, 91 minutes, but let’s call it) 51 minutes, followed by a similarly delayed post due to a busy few days.

A muddy reward

I’ve had a particularly enjoyable week, lecturing at either Birkbeck or Brighton Business School on all five working days.  My students were delightfully engaged post graduates looking to get ahead in some area of business or marketing and were suitably curious and cognitively challenging.

They were also flexible enough to allow me to experiment with both the material and the delivery and as a result I had FUN!  To top it off, I had an additional meeting after the Friday session which has left my head buzzing with ideas!

Having spent yesterday afternoon and this morning finishing off a set of condensed notes for the students, I rewarded myself with a run.

The sun was bright in a chilly blue sky and having not run last weekend I opted for a favoured short route through the local woods.  I first headed out to Wivelsfield, then followed the path through West Wood to Ditchling Common Industrial Estate.

It was beautiful, with autumn leaves covering the ground and sun filtering through the empty trees.

It was also muddy!

In the summer, or when the ground is largely dry, I tend to avoid any muddy puddles.  But at this time of year there is no point whatsoever and I revel in running straight through the mud, avoiding only those patches that might stop me in my tracks or swallow a trainer… which has happened a couple of times in the past!

Near the industrial estate there a subtle fork in the track which reminds me of Robert Frost’s poem about two roads converging in a yellow wood.  I call the one less travelled the Magical Path and it was on good form today, a narrow alley through the autumn trees.

At the other end I headed out across Ditchling Common and back towards home, my trainers sodden and legs suitably mud-splattered from the way.

5.2 miles was covered in 52 minutes, a steady 6mph average despite uncooperative lungs!

Amnesia

Short of time to run on Sunday before we went out to lunch, I took to the machine for a 7mph tempo run.

At that speed the conscious seems able to detect thoughts bubbling up from the subconscious and I managed to find some really inspiring ones before I finished.  These I captured briefly on the white board in my office as: Emotion -> Problems, conscious/subconscious.

Alas, I now seem to have amnesia about what those ideas were… somewhat frustrating as I was clearly excited about them!  My memory is not my strong suite though so there’s no point in beating myself up… hopefully I can rediscover them on a future occasion!

5 miles in just under 43 minutes.

More workshop material

A damp, grey morning did not inspire me to want to run outside.  I knew that my favourite paths would be ankle-deep in cold and watery mud and running on the road didn’t especially grab me either.  Instead I headed for the machine.

After a half mile warm-up at 6mph I jumped to 7mph and then increased by 0.2 each quarter-mile until I reached 8mph.  I returned to 6mph for a quarter mile and repeated the exercise before returning to 6mph and running the final mile at 7mph.  This may seem a little convoluted, but I saw it as a mild form of interval training.

Though I focused my cognitive resources on the mechanics of running for a change, I also alighted upon an interesting exercise for a workshop later this week.  It’s amazing how similar the approaches for training people to run faster is, to helping people to think more creatively.

5 miles in 42.35, a little over 7mph average.

Temporary support

Andy P was (and probably is still) running the Extreme Running London to Brighton event today.  Cliff had suggested that we run a section with him to boost his spirits so we went to find him in the largely unexplored territory beyond Forest Row… in fact we only narrowly missed leaving the county of Sussex, that’s how far north we were.

We were hampered in our quest to find Andy by the fact that we didn’t know the route the race was following.  This led to an interesting tour of narrow, only vaguely metalled roads and a short stand off with a 4×4 with a wood trailer attached… eventually the guy reversed the few necessary metres, albeit with surprising difficulty!  Cliff was not about to reverse as the next passing place was about a quarter of a mile away!

We eventually found Andy who was running with Daniel from Jersey, which meant that I could put in a plug for Gemma at Orchard Chiropractors in St Helier!

Bearing in mind they had got lost early on and were six hours in, they looked to be moving pretty well.

We ran with them for a short while, during which time they paused several times to discuss the direction and eventually went the wrong way (yet?) again, but they were clearly not alone in this.  Various other runners caught up and then scattered in different directions… most of them incorrect too in retrospect!

After half an hour we left them turned & headed back to Cliff’s car… an easy 15 minute run when you know where you’re going!

So a very temporary support crew but it’s the thought that counts!  Thank goodness for Paula doing the proper job… otherwise Andy’s crates of spare gear & dry trainers would never have made it!  I’m still thinking of him even now and he’s probably still counting down the miles to Brighton!

Our run was about 3.5 miles in 50 minutes… time well spent though!

5 mile breakfast

After a couple of weeks off (read whatever poor excuse you like!), I broke my fast this morning with a five mile run, performed in 42.41, an average of 7mph.

However, while Mark chose to get his legs shot-blasted with the first heavy rain of the autumn, I chose to run indoors on the machine… call me what you like, so long as it’s prefaced with ‘sensible’!