Quote of The Day

"Runners just do it – they run for the finish line even if someone else has reached it first."

Anonymous

Thursday 16th September 2010

Billy had a school trip to the theatre yesterday, so I had to meet him afterwards from the school at 11pm. They didn't arrive back until quarter to 12. So I didn't get to bed until about 1am. Consequently, I've been knackered for most of the day. However, I've decided not to let life get in the way of my running. I got home from work and had half an hour snooze. Then cooked an early tea, plain old fishcakes and mash. For a warm up today, I downloaded PhysioFun, a new program for the Wii meant to improve your balance - good for sports people, it said. It basically involves standing on 1 leg while moving your arms around, and is recommended for those rehabilitating from ankle/knee/hip injuries. By 7.30 I was ready for my run.

This was meant to be a quick one, so I set out to make sure it was. It was drizzling a little, which helped keep me cool as I ploughed on. No time for thoughts except maintaining the rhythm of my breathing.I pushed myself on, even though my lungs were straining and my legs were aching. I was determined to do as I had planned and match Saturday's 9 mins 18 secs. So how did I do..

Garmin reported time for 1.00miles was 9mins 15.98secs. Average speed was 6.5mph, maxing at 7.3mph. I'd done exactly what I said I would do.

Next run: Sunday 2miles run/walk, target time 21 mins.

Quote of the Day

Obstacles are those frightening things that become visible when we take our eyes off our goals.

Henry Ford

More Than He Can Chew?

Found the folowing post on Runners World Forum:-

"I have signed up for the Cardiff Half Marathon which is on 17th Oct 2010, less than 6 weeks away and I have not trained pretty much at all for this even though I signed up nearly a year in advance, I know that is really shameful but its true

I started a training plan followed it for a few weeks then simply lost motivation and started road cycling instead which I really enjoy.

The most I have run is 4 miles and that took me 55mins!!!

I am athletic and healthy and I just want to get around the course, I'm not concerned about time, even if I have to walk half way around and run/jog the other half I just want to do it! as I've promised myself I was going to do it and also friends/family, I'm doing it for charity as well, Barnardos so dont want to let so many people down.

Do you think I will be able to just get around the course even if it takes me 5 hours! lol without too much pain, I am aware I would suffer big time and I would have a high chance of causing injury to myself. "

These are the responses he got:-

"When you got people to sponsor you for a half marathon did you tell them you'd be doing it in 3h 15?

That's not even fast walking pace. 

Perhaps they had some expectation that you might get off your lazy arse and actually train for the race.  I think you've already let them down.  Of course, the charity won't care but perhaps some of your donors expected you to put some effort in as a reward for you hounding them for money.

I can't believe people have come on here and are applauding you for giving it a go when you're not even giving it a proper go.  What a disgrace - pull your fuckin finger out or don't do it."

"If you're 'healthy and athletic' , how the hell are you taking 55 minutes to do 4 miles? I really hope that you've got your distances wrong.

Put the bike away and get your arse out of the door or tell the sponsors you just couldn't be arsed. Which is really not far away from the truth...

I'll encourage and help anyone who actually is putting in the effort, but you obviously aren't. Why don't you do a bike ride for charity? You seem to enjoy that. "

I thought they were being harsh with him, but I looked at his other forum postings and found he'd been whining about the Cardiff Marathon since April. I think he entered it, couldn't handle all the training, realised it was too much for him, then gave up only to decide recently he would like to give it a go after all. Been there done that, although my gaps were mainly due to injury. On a couple of occasions I've signed up for races only to realise near the time I wouldn't be able to finish them safely , so I pulled out. My advice for this person would be put more gently than the above, along the lines of give up on this one and try again later when he's more motivated towards the training. Or he could just get on and do it, just to show those who replied that they're wrong. His reponse to all the criticism levelled at him:-

"this is the last time I use this forum."

How childish. Bye then

September 14th 2010

Today's planned run was a very gentle 1 mile. However, on the way home from work, the sky turned dark grey, the clouds opened, and it absolutely poured down. The wind was so cold it made my poor bald head sting. Postponement looked likely. I got home, and aimed for tea (lasagne) for half six when some other member of the busy household should be home. While eating, the grey skies cleared and a really beautiful bright rainbow appeared in the sky. Could this be a sign? By eight o'clock, the night had drawn in and the stars and moon were shimmering brightly. A perfect night for a slow run.

I pulled on the 2150s, and at half eight, with no warm up (wife watching Holby on telly), I set off - very gently. My mp3 was playing away, and I just gently jogged around the estate. Didn't have to worry about my breathing, as I wasn't going fast enough to get out of breath. I let my mind wander to when I'd run around this route near Christmas and enjoyed all the houses with their festive lights. I comtemplated dressing up as a zombie and running around on Halloween to scare the crap out of the kids Trick or Treating. At times on the route, I even considered running faster, but reminded myself that this was a gentle run, and that if I did decide to sprint suddenly it may result in a deposit of lasagne on the pavement. So I kept up my slow pace, completed my mile with no difficulty, and could easily have gone on further.

Garmin stats: 1.01miles in 10mins 48.28secs. Average speed 5.6mph. Max speed 6.1. Exactly as planned. Only annoying thing was the date on my Garmin. So I corrected it for next time.

Bring on Thursday!!

Weekly Review and Plan

Summary of Last Week
No of Runs- 3 (as planned)
Total weekly mileage- 3.03
Total time running : 28 mins 39 secs

BEST RUN: 1.01 MILES IN 9:18:42 (Friday)

Weight now 11st 6lb (-1lb)

Getting back into the habit. Completed 3 runs which I wanted to do, even if not on the days as planned. Also averaged 6mph+ on each one. I doubt if I could keep that up over a longer distance, but it's a good start. Weight loss since last recorded weight (27 days ago on Wii Fit) just 1lb, but as I had an injury it may have gone up a bit before coming down, or just not a lot of change because of low mileage. We have been eating healthier at home too. Might see better changes as mileage rises.

Plan for Next Week
Tuesday 1 mile (slow - aim for 10min 30 sec)
Thursday 1 mile (quick - aim to match Saturday's run)
Sunday 2 miles (take it steady. Complete it using run/walk if necessary)

I must run slower if I want to go longer. My aim is be able to keep the 6.3 miles up for 10K so I can break the hour mark. My plan is decrease the overall intensity this week, with Tuesdays and Sundays runs being slower, around 5.7mph, but leaving one of the runs as a quick one. I should chuck in a bit of cross training too. Perhaps I could explore MFC Cardio Workout further. Also ordered a six second Abs machine cheaply on-line. Billy wants to play with that too, so we'll see if it's a long lived exercise machine, or just another fad to join the rest in the shed after a couple of gos.

Sunday 12th September

After yesterday's effort, my legs had no after-effects, so I was off again. I decided to leave it until the afternoon, to leave as long a gap between the runs as possible. Usual shoes, usual route. Weather was fine, but very windy. Again warmed up on MFC Cardio Workout. I used to think it was really rubbish, but having used it a few times, my opinion of it is going up.

Anyway, the run. Started with a false start when an extra long shoes lace started whipping my leg. Sorted that out, then started again. Once more I was planning for this to be a gentle run, but again I went off too fast, even faster than normal, this time maxing 8.4mph. After 1/4mile I had to slow, with breathing problems. I kept up at about 6mph though for most of the rest of the way. However, I did have to stop when crossing a road. A work colleague driving home noticed me running, and was just about to turn into the road where she lived. Rather than let me run on, they turned and stopped in front of me to have a chat.  I had no breath to talk, she quickly noticed and drove on to her house. Luckily I only stopped for about a few seconds. Otherwise I may have lost my rhythm and had trouble getting going again.

Stats according to Garmin: 1.01 miles in 9mins 36.74, Average speed 6.3mph.

Tour Of Duty Reached Ground Zero

Let each step we take be a reminder of the sacrifice made and bring us a step closer to the peace and happiness we all seek with our friends and families

Tour of Duty Run ends in NY on Sept 11

The below makes my little efforts look pathetic. It should be an inspiration to everyone

AAP

There will be tears and contemplation, not celebration, when 32 Australian and US firefighters end their epic 7462km cross-America run at the hallowed World Trade Center site in New York on Saturday - the ninth anniversary of the September 11 terrorist attacks.

The firefighters, handpicked from around Australia and the US, began the Tour of Duty run a month ago on California's sunshine-bathed Santa Monica Pier.

They headed east, pounding along desert highways in Nevada and New Mexico in blistering 40-plus degree celsius summer heat, struggled through almost 100 per cent humidity in America's south, dodged tornadoes and floods in the nation's heartland, travelled through tiny towns and inner-city ghettos and are currently outside Washington DC, heading north to Manhattan.

Early Saturday morning the run will take Mr Frey and his 31 comrades to the Brooklyn Bridge where family, friends, former Australian prime minister John Howard, New York Mayor Michael Bloomberg, New York Fire Commissioner Sal Cassano and 180 bagpipers will be waiting.

When the large group crosses the bridge to Manhattan there will be hugs, kisses and handshakes, then the 32 firefighters will go it alone, walking slowly downtown to Ground Zero.

At 8.46am, corresponding with the time American Airlines Flight 11 crashed into the World Trade Center's North Tower, the firefighters, one-by-one, will touch a remembrance wall erected to honour the almost 3000 September 11 victims, including 411 emergency service workers.

It will be the end of a long, memorable, blister-filled journey.

"We are doing this for charity but first and foremost we are doing it to remember the fallen and to pay our respects to those who lost their lives in the line of duty - fire and police," Mr Frey said.

"It will be a very solemn, low-key day."

The firefighters have each run the equivalent of five marathons in the past month, with the 32 divided into three groups. Each group is responsible for a six-hour shift, with one person on the road at a time.

Sports shoe giant Asics donated two pairs of shoes to each firefighter and Mr Frey said he has almost worn out both. Injuries have been minor, with dehydration and "sprains and strains", while the support vehicles survived largely unscathed, with just three flat tyres and one "busted alternator".

Emotional moments have been plentiful, whether it was the 24-hour circus that is Las Vegas Boulevard being shut down for them, the 50 fire-truck escort the runners received heading into Chicago, visits to the Pentagon and Shanksville, Pennsylvania, where the third and fourth planes crashed on September 11 or the small town hospitality they encountered.

Two of Mr Frey's favourite memories took place in areas where tourists rarely visit, like East Palestine, Ohio.

"We went into the only restaurant in town and it happened to be owned by a retired firefighter and once he found out what we were doing he would not let us pay for a single thing," Mr Frey said.

"He called up the local fire chief who took us across the street to a bar, would not let us pay for a drink, then they passed a hat around and the locals donated $US90 toward the Tour of Duty run."

Another touching moment happened at 2am in "the middle of nowhere".

"This big set guy who had been following us on Facebook appeared with water and Gatorade and told us he couldn't believe what we were doing," he said.

"We invited him to run with us and he did for 200 metres. Then he just burst in tears."

The firefighters have set up the Tour of Duty Foundation, a not-for-profit organisation to distribute donations to various charities, including The Wounded Warrior Project, National September 11 Museum, National Fallen Firefighters Foundation and the National Law Enforcement Officers Memorial Fund.

http://www.tourofduty.com.au/

Saturday 11 September 2010

Having put off the run planned for Thursday and Friday, I got off my butt and did it this morning. Why did I postpone it? Frankly because I couldn't be bothered to do it. I must get that attitude out of my system or I'll never get anywhere.

Same kit as before, with the Asics 2150s. They feel more comfortable every time I run in  them, and are much better than the 2130s I used for the Edinburgh Marathon. Same route as before, the loop round the estate. The weather was not as good, windy and a bit wet, but I prefer running in  rain anyway, so not a problem. Again before the run I used Wii's MRC Cardio Workout for a good warm up, then off I went.

Once again, I started too fast, but it felt comfortable. After about 1 quarter of a mile I made myself slow down, but that only lasted until the downward slope at the half mile point, when I sped up again having let gravity help me down the hill. AT the 3/4 mile mark I changed the Garmin to show distance, and slowed myself again for the last part. According to the Garmin, 1.01 miles in 9 mins 18.42 seconds, average speed 6.5mph.

This has raised some questions about the watch though. Firstly, I notice that the date is wrong. Secondly, I was sure the loop was 0.95 miles, but the watch is measuring it as just under a mile (I run along after 1 lap ends until it's measured 1 mile. I may need to recalibrate it, it could be a low battery in the watch or the pod, or all of the above. Still, it shows that I'm improving already even at this second run. I'll leave it as it is for the next week, and then recalibrate and change all batteries when I start to add miles.

Next run. Tomorrow. That'll teach me for skipping the other days. If I ache, tough. It'll just mean I have to run slower.

DOMS

I seem to have all the usual after effects from my run that I first suffered when I started running back in 2007. My legs, noticeably my quadriceps, hurt yesterday, and it seemed to get worse as the day went on - all that sitting at my desk and seizing up. Stairs also aggravated it a bit. Delayed Onset Muscle Soreness they call it. Sometimes it's lactic acid build up, but I'm pretty sure this one is just the sudden shock to my legs that they're working fast again. I expected it, it's my own fault for not running for so long. I'll just have to remember when I used to be able to complete half marathons and feel normal again 2 days later, when 10K runs were nothing and had no effect on me. I shall get there again. The good news is the knee feels exactly as it did before. I few twinges, but nothing major.

Second run will now take place tomorrow when my legs hopefully will be back to normal.

Quote of The Day

Just do the best with what you have, and you'll soon be doing it better.

Gil Hodges, American first baseman and manager in Major League Baseball

 

From RunnersWord.com/motivate

Go

Okay, so it's 2 days later than planned, but I finally hit the road for the first time in months. The target - complete 1 mile. I pulled on the Asics 2150 Caring Homes bought me for doing some extra work, and was all set.

Before I went out, I loaded My Fitness Coach Cardio Workout into the Wii and played that for 10 minutes. Being asthmatic it's always best to warm up gently. After a bit of boxing on that, I was ready to go. Stepping outside, it was cool, threatening to rain with a nice breeze. I was going to do the 1 mile loop around the Scarning estate I was so familiar with. Nice and flat, with plenty of short cuts home if needed.  I set off at what I thought was a gentle speed, but was actually above what I used to do. I slowed to 6.1mph, still above what I was planning, but it felt comfortable, so I kept going. With no mp3 player either, it was very relaxing in a knackering sort of way. I felt a few twinges in my right shin for the first half mile, but I assume this was my leg saying "Hold on, we stopped doing this ages ago, why start now?" The knee felt fine. I kept my breathing controlled, and managed to get around the mile without stopping. Garmin gave my average speed as 6.3mph, maxing at 7.5 because I'd started quickly. 9 mins 43 for 1.02 miles. I couldn't have gone much further, but at least I can still run a mile  non-stop. After finishing, I did 5 minutes of stretching to cool down.

Step one completed. Now it's a case of seeing if the legs, or more specifically my knee, react to the extra strain. Next run, hopefully another mile on Thursday or Friday.

Ready, Steady....

Tomorrow I will take to the road. I plan to do a gentle 1 mile jog, just to see how the knee is. I still get the occasional twinge, but it's got to the point where I have to find out if it is just a twinge, or it's still injured. I've had gastric probl;ems for about a week as well, but they seem to be clearing up now. Could have been a reaction to glucosamine, so I stopped taking that. Or it could have been poor diet. New Month's Resolution - eat better.

The Knee - Update

The good news - the knee has improved. The4 bad news - slowly. I'm also not sure if it's eased because of my using ibuprofen gel on it to take the ache away. It's getting iced regularly (the ice pack is on my knee as I type), and massaged at night too to loosen it (although that does cause significant discomfort but it feels better afterwards.

Another thing I've decided to try is glucosamine. There are medical trials which show it can have effect on joint health, while other tests say they don't. I'll take it for a few months and then make up my own mind.

As it stands, I still can't see me running until September. As I find out in October whether I get a London Marathon place, I'm getting a little impatient. But I musn't get too impatient, start again too early, and do more damage. Patience will be worth it in the long run.

The Knee

Isn't it bloody typical. As soon as I decide to really get back into running, the knee goes haywire and I haven't been able to do a damn thing. I'm describing this as my pond-related injury, as I aggravated it while digging our new fish pond a few weeks back.The pain concentrates on the outside of my right knee, but is causing tightness in my calf. Only option seems to be RICE at this stage. Rest. Total rest. No trying sneaky runs when anyones looking, or quickly jumping on Wii Fit. That'll only aggravate it. Ice. Regular packs to the pont of the problem. Compression, so it's out with the knee support again. And Elevation. Getting my leg up as often as possible.Popping regular ibuprofen will help too. I'll also have to get a foam roller, or get out the taped up tennis balls I used before the London Marathon in 2008, and try to stretch my iliotibial band and work the crap out of it.

When my knee went just before London, I decided I would ignore it and try to carry on. When it went again half way through the marathon while crossing Tower Bridge, I took painkillers, carried on, completed the marathon, but knackered my knee so badly I couldn't run again for three months. That would knock me out until November. With the London Marathon ballot being announced in October, and my attempts to get back into training really truly messed up, I bet I get a place in next year's race. Murphy's Law.

Stag Run - 1 year ago

As it's the first anniversary of my last run, it seems appropriate to record the event. It'll not only remind me of what I did back then, but also how much fun it was.

When I was asked what I wanted to do for a Stag Do, I thought rather than be humiliated in some way after being plied with alcohol, I'd try and get some friends to join in with a 10K run. The Reepham Summer Run was 2 weeks before the wedding and the day after the Hen Night, so it seemed perfect. Only 4 other were brave enough to accept the challenge, and the favourite to finish first had to be Rob, the youngest who had recently trained with the Territorial Army. Simon, the eldest of the group, had been taking it all seriously and done loads of training. I'd done a little, while David (who was only doing it because it was what I wanted him to do) and Mikey, as far as I could tell, had done very little. Apart from that, we had our t-shirts, so we were ready.

At the start, serious Simon (who wouldn't/couldn't wear the official stag shirt to run in) zoomed off. Mikey and Rob weren't far behind. I decided to stay with David, and together we plodded along at a slow but steady pace. At one point it was so slow I couldn't run and had to walk alongside David as he jogged unhappily, asking why people did this for fun. It wasn't long, about 1.5k, before we caught up with Rob and Mikey, already walking but in good competitive spirits. We kept this slow pace, running together until about 4.5k, attracting much attention and congratulations from the other runners. Some thought it was a brilliant idea. Others thought we were stupid.
As we turned a corner and prepared to leave the road section for the old railway line, something happened. I'm not sure if I sped up, or whether they slowed down, but a gap quickly opened between me and the other 3. I looked back at about 7k, and they'd gone. The only way I knew they were still running was when another runner sprinted past me, shouting “Congratulations! I passed the rest of the group back there” before speeding off. They were still trying. I plodded on happily, but alone, until I got to the finish, where apparently I got the biggest cheer of the day. I was 5 and a half minutes slower than the previous year, but I'd enjoyed every minute. As I crossed the line someone asked where the other were. I just shrugged.
Simon had finished nearly 15 minutes before me, and at last was wearing his shirt. David came in next, 4 minutes behind me having been encouraged by a female he'd met along the way. He vowed never to ever run again. Ron and Mikey came in 3 minutes later, and turned their finish into a personal race as they sprinted for the line. Mikey won by a second. Only 4 other runners were behind this pair including 2 pensioners, giving me a good line for my wedding speech at least. We didn't care. Us 5 plus Billy and Poppy were the only medal winners on the day, the official souvenir being a mug! We had all really enjoyed it, even the group of supporters we took with us (thanks to Becks, Billy (who gave out medals), Becky, Poppy, Hannah, Amanda, and Maddie the dog for all the noise they made).

Afterwards, it was back home for a well-earned barbeque.

Stag Run - The Movie

Wii Fit

Okay, so yesterday with the fitness test and workout on Your Shape I overdid it. Now I have extremely sore thigh and calf muscles. I remember this feeling well from the first time I started running. FOr weeks my legs just hurt, and I remember how a few months later I could happily cruise around for 10K and suffer no after effects at all. Even a half marathon would only take a couple of days of recovery afterwards. Serves me right for letting it slip.

So My Shape was abandoned for today in the hope that my legs will feel better tomorrow, and I returned to the more sedate Wii Fit. Most of the exercises in Wii Fit will not get you that fit, but the yoga and muscle exercise can have their uses. Today it was mostly cardio exercises, just to try to get my stiff legs moving a little. I threw in a few balance games which are apparently good for core strength.

Oh, and it weighed meand I'm currently 11 stone 7, BMI 25.83. Not good. Not massively overweight, but not where I'd like to be. I'd like 11lb of that to vanish. Taking off weight will decrease the stress on my knees, and give me less to carry around when I run.

Why I Stopped Running

Exactly a year ago was my the last run I took seriously. I didn't even take it that seriously. That was the Reepham Runners Summer Run 10K, or my Stag Run. After that wedding preparations took over. The a fortnight's honeymoon (all inclusive in Dominican Republic) Then life just sort of took over and somehow making time for a quick run became a chore. Running was put on the back burner.

In March came this year's Sport Reluef. I took part, I ewnjoyed it, but it doidn't bump start my training. I dedided to tak a year off marathons, so didn't enter one for April. In May I did a fun run over a cross country course used by horses in international horse trials. That wasn't fun. Since then nothing. I've done the occasional mile, but have been too damn lazy to get back into it properly. I bought a note book to use as a running diary. It sits by my bed with one entry in it. My Garmin watch sits by this very computer, it's display telling me it needs a new battery. Motivation and enthusiasm for running are very low.

This week I made a decison. From Monday, I will get back into exercise. Take it slowly at first. My knee is still aching from a pond-related injury. (Too much digging aggravated an old knee injury). Probably best to try the Wii fitness games first, and then if the knee handles that, Try a proper run next weekend.

So that's part one of the plan for the next week. With WiiFit, My Fitness Coach, EA Sports Active, Fitness First Pilates, and the new addition today of Your Shape, there should be something there to make a start.

This blog will replace the empty notebook. I will record everything I can about my attempts to become a better runner than I was before. Events, hopes, inspirations, will all be recorded here. Then I can look back, and see I can do it.

So today it was time to try out our new addition. Firstly, you set up the profile with name, height, wieght. Then the camera scans your body and produces a profile of how you look. Then it's off to exercise. It begins with a fitness test with lots of squats, star jumps, and presses designed to test upper body strength, lower cody strength, and cardio fitness. All the time you work out the camera films you, putting your image on the screen next to the virtual trainer.It's very off putting seeing your fat little figure struggle along at times next to your new animate friend.  Sometimes it was hard to keep up, but if you stop the trainer soon tells you to "Get Moving!". Just the 10 minutes test was knackering. Then I decided to add a quick 15 minute work out to that. God I wish I hadn't. By the end of it was totally and utterly knackered. I can see this could get someone fit. I just hope that with the variety of exercises I don't end up hurting myself trying to do too much.