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

Pulling the stop cord

The running machine has a red cord that you attach to yourself in case you fall off the end… and having fallen off the end of a running machine once, I am an avid user!

Half way through my intervals today, I reached forward with both hands to reduce the speed from 9mph to 6mph at the same time as reducing the gradient from 3 to 2… and pulled the stop cord by mistake.  I must have looked like a cartoon character trying to stop before hitting a wall! BANG!!!

Actually I was fine, but it caused me considerable mental strain trying to work out what the time had been before the machine reset itself and thus how long I ran for in the entire session!

I’m still confused, but I’m certain I covered 3.5 miles and I think I did it in 30 minutes & 48 seconds.  (or 3.38 miles in 30 minutes).  As they say on the trains, only pull the stop cord in an emergency!

Lunchtime intervals return

After a few weeks when work (or apathy) intervened, the lunchtime intervals made a welcome reappearance today.

Low recent mileage meant that I took it pretty easy, flipping between 6mph and 9mph once I was half warmed up, but towards the end I increased the faster intervals to 10mph until my heart rate increased to over 180bpm, then backed off to 9mph.

Overall I covered 3.53 miles in the 30 minute slot… just over 7mph average and I am reassured that I’m still fit, as I recovered really quickly afterwards.

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Short run Sunday

The idea this morning was to drive to Bracknell to run with Phil, but he’s been trying in vain to shed a heavy cold all week and the forecast was not at all great, so we gave it a miss.

For a change the forecast was spot on and a weather front, replete with high gusts of wind and driving rain, slowly dragged it’s feet across overhead all through the morning.  By the time it passed and a weak sun peered through the rain-spattered glass into the house, the log burner was sizzling and we were tucked up horizontally on two sofas watching the Abu Dhabi Grand Prix.  Man, what a circuit!

I was so wrapped in my work on Friday that I didn’t even manage to get a quick run in, so it was largely guilt that drove me to put my jacket on once the race was won and get out onto the freshly washed pavements this afternoon.

I merely re-ran the route of the 7th October, finding quickly that I didn’t need my jacket and then getting a few odd looks for running in t-shirt & shorts… it being November and all!

There’s not a whole lot else to report, mostly because I was only out for 39 minutes… but this in itself is worth a mention.  When I ran this route three and a half weeks ago it was a tough run and took me 42 minutes… 7.1mph.  Today I hardly tried yet ran at an average of 7.7mph, pretty much sprinting up the last hill by the station.

If I thought the 7th was progress, today I was practically flying!

Of course Kim opted for the machine and must have been running for almost two hours now… I suppose that I could have stayed out for longer, but it’s been dark outside for a while now, which would make any of my longer routes far too hazardous!

Early indicators for intervals is positive

If I am to keep on running on this little oblong of synthetic black stuff, I realise that I’m going to have to report something more interesting than ‘ran again’ to hold your attention.  I will have a think about this.

Today I was interested to see that my heart rate seemed to be a little lower than before, so I focussed around this.  My intervals were 6mph for 400m and then 8mph and 9mph for 200m each… for most of the half hour session.  Towards the end I raised the bar a little, but kept the recovery stage the same.

To start with I was getting my heart rate back under 140 from a 170 high, but towards the end it had raised at both ends to 150/180.

What was interesting was that, although still dripping with sweat, I felt really composed, like I had hardly stretched myself… although in 30 minutes I covered 3.5 miles, so 7mph… faster than this time last week when I could hardly stand afterwards.  This suggests that the intervals are WELL worth doing!

Of course it’s been easy the last couple of weeks as I’ve been developing a workshop, so the workload has been flexible… it’ll be interesting to see whether I’ll be able to keep the training up in the same way when normal service resumes.

Hang on a minute… what’s all this normal service lark?  I’ve not done anything that most people would consider normal, work-wise, for several years now!

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Two lunchtimes in a week!

The proximity of the running machine makes it pretty tempting to use, even on days when I could easily run outside.  But it is unlikely that I would venture out for only half an hour and if I did I would have to run around the local roads.

Today I paused in the work I was doing, ran, eat lunch, showered and was back at my desk pretty much in an hour… well okay, just over an hour then.  But I did start working at about 6.30am this morning!

So my aim was to replicate the intervals of Wednesday, but increase the speed a little.  In 30 minutes I managed 3.6 miles… 7.2mph.

According to Kim, these short interval sessions, mixed in with my normal runs, are a sure-fire way to build up the speed necessary to run a three and a half hour time in Brighton… and in my dreams, beat Cliff and Pete.

Of course, what might also help me in this latter regard is the fact that, thanks to the goading of the BIG man, they have entered a 50 mile race a couple of weeks before!

Either way, watch here for more interval training!

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Lunchtime intervals

I was reminded last night that I’d not done any speed work for a while… so I took the opportunity at lunchtime to go on the walking machine.

I’ve already given up on the idiosyncrasies of the in-built programming, so I opted for a set of  manually adjusted intervals, based around the visual 400m track that appears on screen.

I warmed up at 4mph for 400m, lap 1, then ran at 6mph or 6.5mph for all the even laps, whilst incrementally increasing the speed on the odd laps.  For example, lap 3 consisted of 200m of 7mph and 200m of 7.5mph.  The penultimate odd lap was run at 9.5mph and 10mph, the final just at 10mph.

I then cooled down on lap 15, slowly going down from 5mph to 3mph.

Overall I managed 3.48 miles in the 30 minute (pre-cool-down) session, which is an average of just under 7mph.

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By the by, it is my understanding that someone, who will remain nameless other than to let on that he lives in Brighton, went out for a quick run yesterday and got so lost that they ended up in Eastbourne of all places.  This 5 hour detour took him 26 miles and he was forced to catch a bus home, DUH… not the kind of person you should ever trust with your navigation, methinks!  Come to think of it though, this is not actually a bad marathon time bearing in mind he went over all the hills en route.

Happy Tuesday!

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The last week went as follows:

Last Wednesday I was in Southampton for a networking event in the evening, back at late o’clock.  Thursday we went to Brie’s in London for dinner and got back even later.  Friday night, Karen & Kit came to dinner with us.  Saturday night we were at Tim’s 60th birthday party in Norfolk and stayed with our friends Edward & Dianne.  After a long breakfast on Sunday morning, we drove into London for Karen’s 22nd birthday celebrations.  Yesterday I had  a 4-hour meeting in Durham, resulting in me leaving the house at 6.30am and returning at 8.30pm.

So even I was quite surprised to find myself looking out of the window at the moon & stars just after 6am this morning, by the eerie light of the gas under the coffee pot.  More surprised still when an hour later, having caught up with some work, I was running up the road in a pair of shorts!

It was gorgeous out there, with Dawn stretching her gentle haze of sunshine through the early morning mist.  But my word, it was cold!  I may have been wearing shorts (winter doesn’t officially start for another couple of weeks) but I had two high performance tops on, plus my Gore jacket, a beanie hat and a pair of gloves.

I only wanted to stretch my legs so I did the (current) default run out past Royal Oak, through the West Woods and back down the Magical Path.  I know it’s 5.2 miles so I don’t need to get the map out when I get back.  And I know that 45 minutes is an okay time, especially bearing in mind I stopped to take a couple of photos.

The morning is now full of glorious sunshine, which makes it difficult to see my computer screen, but I am loathe to drop the blinds just yet.  Happy Tuesday everyone!

Greyday road run

If I had not already planned to run this morning, I don’t think that the view from the window would have encouraged me to do so.  It was a dingy grey day, with rain threatening in every direction.

Actually, when I got out there, it was really quite warm and the threatened rain didn’t materialise… although it is chucking it down outside as I write this now!

I’m still not in the autumn mood of getting my runners as muddy as I can and since I also need to increase my road miles, I stuck to a run around the town.  I didn’t really feel as if I was travelling at any great speed, yet it was quite a tough run and when I got back, I could not believe it had only been 42 minutes… just like the run last Sunday with Cliff & Andy, it felt like a heck of a lot longer.

I have further been surprised by the distance, which I have just worked out to be exactly five miles.  This gives a gratifying speed of over 7.1mph.  I call that progress, at least!

Mud at zero wetness

After a couple of weeks of sweet sunshine, I heard that the weather is about to break, so I capitalised on a quiet morning by getting out for a run.  I left the house about 6.45am, just after the sun came up and took the old default route out to the Royal Oak, Wivelsfield, through the woods to the industrial estate and back down the Magical Path and across the common.

Ditchling Common

It was warm enough to justify the shorts I was wearing, whilst the jacket I had worn for good measure was quickly taken off and tied around my waist.  As we enter October and the weather starts to change, I will no doubt start to comment on the state of the mud under foot, so it’s fair to say that this morning there was none.  Even in the places which are normally damp the ground was bone dry.

It occurs to me that there should be a way of categorising the mud, when it finally makes an appearance.  It’s going to be comparative and anecdotal only, but I suspect some scales along the lines of depth, wetness and slipperyness might work… other suggestions are welcome though.

Leafy crossroads

5.2 miles were dispatched in 45 minutes, which is just shy of 7mph… it would have easily been that if I’d not stopped to take a couple of photos!