Picking up the 10k baton

My feet have barely touched the ground and I’m already running headlong towards my next race, the 10k at Jedburgh Running Festival. The running festival takes place over the last weekend in October and now boasts a 10k,  half-marathon, an ultra-marathon and a canicross event! I’ve done the 10k for the last few years, amassing a colourful collection of t-shirts as a result!

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After my GCR half the other week I was feeling elated, but tired. It’s been a training-heavy summer. Last Monday I was meant to do an 8 mile run, but I was past caring and managed a reluctant three and a half miles on the treadmill. In fact, since the GCR I’ve only run nine miles and most of those indoors. So this week, with just a few days to go, I thought I should shake the dust off my trainers and do something purposeful!

If I’m totally honest, I’m not worried about my lack of miles at this point. I’ve trained and trained and trained all summer, with no let up. If I’m not able to run a mere six miles at the drop of a hat there must be something wrong! I’ve reinstalled LoLo’s iPhone app ‘Easy 10k with Jeff Galloway’ and set it for the ‘improve 10k’ training, for what that’s worth in the week before the event! I was set for a 5k race rehearsal today and, having wasted most of my day updating other blogs and watching junk TV, I decided to do it on the treadmill – surprise, surprise. I promise that I will do some trail running this week to make up for my slovenly treadmillness of late!

I ran a five minute warm up, followed by the 5k at race speed. I was really looking forward to seeing how fast my 5k was, not having bothered to clock it as I ran, but I was really disappointed to see that the app didn’t log it. It logs Magic Miles, storing them in the ‘History’ tab, but seemingly not anything else. I’ve been trying to work it; the run was 40:04 mins long, subtract 6 minutes for walking at the start and the end leaves 34 minutes, subtract a further 5 minutes for the warm up run and my 5k should be 29:04 minutes (approximately). That’ll have to do, I suppose. As a treadmill 5k that’s fine. I’m a bit peeved that the app didn’t do this though and, if I’d known, I’d have timed it myself.

I have two runs left before the race on Sunday, a 6.1km run made up of 1 mile easy, 2 miles at 10k pace and a 5 minutes warm down run and a 3.4km run made up of a 5 minute warm up and 4 x 400m intervals. My app is predicting a 63 minute 10k. I have managed this hilly course in 64 minutes, so with a bit of determination I’d like to be able to say this is perfectly possible. Last year I struggled with a foot injury to do it in 68 minutes and was just glad to get round, so this year, feeling fairly strong, I’d like to do it far faster.

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Here it is, my last taper.

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That’s it. I’ve just run my last long training run of the year. After today I’m tapering down (ooooooo, listen to the sound of that!) until my final half marathon in two weeks. I can’t say I’m upset about it – I’m getting tired of trying to fit my life around my running and that is exactly how it’s been this year. It’s self-induced running nonsense, I know.

I decided around mid summer that I was doing too much training and vowed that, after I finish what I’d promised, I’d rein myself back in and content myself with 5k and 10k runs and maybe one half next year. I will stick to that. I probably need to improve my speed a bit anyway and working on shorter distances with the occasional 8 miler thrown in is the way to go.

Today I ran 14 miles.

I ran just shy of 7 of them in a loop around our village encompassing the next village and several hamlets. However, sensibly for me, I realised that another 7 of road running was going to cause further injury to the ankle I turned on a wobbly stone whilst running through the woods the other day. I had it strapped up and was wearing compression socks, but I could feel shin pain developing and knew when to throw the towel in. I was running strongly, far stronger than I have all season! I was maintaining just over 11 min/mile pace on a training run in which I was meant to be running 12-13 min/miles. And I was achieving 11 min/mile pace with relative ease, running 4 minutes/1 minute walk break.

My Garmin data is here > http://connect.garmin.com/activity/596467332

I had some tech issues; I keep catching the part of the screen which lengthens or shortens the run on my Jeff Galloway app. It’s easily done and I wish it was hidden. Today I caught it as I went for my first gel and all of a sudden it thought I’d run 10 miles. It’s then impossible to reset and you end up with an approximation. I just hate that. I managed to do the same thing later on as I reached for a tissue! I think a message to LoLo, the app developer, is required. I’ve sent them before and they are either really nice (my chosen interpretation) or just patronising this little lady.

Tech issues really mess with my mojo. What with that and the knowledge that my ankle was slowly swelling up I think heading home and to the treadmill was a good call.

A quick calculation told me that I needed to run a further 12.41 km (I have a head with miles in it, but a Euro-treadmill) at 10 km/h to be on pace. It actually put me ahead of pace and I finished the second half faster than the first (still running 4min/1min walk).

Garmin data for the second half comes courtesy of MyFitnessPal, which automatically uploads any exercise as I input it. How cool! http://connect.garmin.com/activity/596483397

A quick calculation told me that I completed my 14 miles faster than I’ve run 13.1 all season. I hope that bodes well; I could do with some well boded things happening.

As it is I’m now relaxing having had a quickly cooked lunch of scrambled eggs, not really wanting to go and take my ankle support off and see what’s underneath. I can feel what’s underneath. Hopefully some ice and elevation and an old film will help reduce what I’m feeling. And then I’ve got a couple of weeks to rest it, with just gentle runs planned. My fingers are crossed!

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That’ll do, Pig. That’ll do.

I happen to be a big fan of ‘The Sheep Pig’ by Dick King-Smith. I expect some people have never read the book, relying entirely on the film for entertainment, which is their loss. It’s a children’s book, but often some of the best books are. Their messages are simple. Good is good and bad is bad, that sort of thing. The film adaptation ‘Babe’ was excellent; often the sense of the story is lost in translation, but not in this case. Apparently James Cromwell, who played Farmer Hoggett in the film, became an ethical vegan (having been a vegetarian for many years previous) after playing the role and becoming so attached to the star. However, I digress. 

I had 12.5 miles to run today. It was my first long run since the Fleetwood Half and I’d been mithering all weekend about how I’d do. After experiencing problems with my breathing in my last race I didn’t want a repeat of that today. I chose a route which I’ve only ever run once, back in 2011, despite it being a nice route to run. It’s a good mixture of ups and downs and flats mostly off the beaten track. I thought it might help distract me if I was running somewhere different.

In the week my ifitness running belt arrived, so I had today to test it out. It came with two small bottles, which I felt might not be big enough, room for two gels and an elasticated pocket big enough for my phone and other bits and pieces. I can even clip my race number to the bottom it – no more pins, no more paper cuts! This also meant no Camelbak and no armband – everything could be carried around my waist! No more sweaty back (well relatively speaking), friction burns from straps and the ability to see how much liquid I’m taking on. It just had to not-bounce and the job was ‘agoodun’.

I waited until the rush hour had passed (an issue with running on roads, even here!) and set off in the cool of the morning. I wore my arm sleeves today for the first time all summer. It was nippy this morning, following a cloudless night, and arm sleeves seemed most sensible. Boy, I’m doing well on the thinking thing lately!

The route took me from the castle road (a short warm up walk from my house), through the village, looped around past the church and off along a rarely used single track road which  runs parallel to the shore up to Cummertrees village and then up away past several large farms before looping back along the shore road. 

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I ran at a pace set by my Jeff Galloway Half Marathon app, which automatically calculates a long run pace slightly slower than race pace. I was looking at running between 12 and 13 minute miles, but in actuality I was a bit faster than that. Which is fine. I must be doing okay.

I had forgotten to buy gels and so all I had in the house were some left over out of date 33 Shake chia gels. What choice did I have? I took a couple knowing that I’d only need one and a half if I split each one (taking at 4,8 and 12 miles). They were fine, too big for my fancy new belt though – so I had to wedge them in behind my water bottles. My water bottles were plenty big enough, each carrying 180ml, and I’d popped half a High 5 tablet into each for electrolyte and sodium replacement. I was taking a chance on the gels, but the juice would get me home if nothing else!

I have to say, my waistband was awesome! No bounce, no movement, it stayed on my hips (not an easy task), everything was accessible and safe and it was comfortable to wear. Totally recommended. I did notice a tiny bit of leakage from the bottles, but I think that may have just been residual juice in the lid after I’d taken a swig. 

Mine cost £25 from Start Fitness.

It was a steady run, but as the sun climbed so did the humidity. I was quite surprised to see that my Garmin data is saying 93% humidity today – which maybe explains why I had to stop at mile 11, just to catch my breath. I’d been doing okay up until then, with regular, planned walk breaks every 2.5 minutes, but once I’d run through Ruthwell village for the last time I started to cough and wheeze. I stopped and took some time to breathe deeply, filling my lower lungs as well as the upper, walked for a short time and then finished the run. I hadn’t taken my inhaler with me, so I was just taking sensible precautions. I made it home, but running that extra bit seemed unnecessary in the circumstances.

I finished my 12.5 miles in 2:26 – giving me an average pace of 11:46 min/mile. For a training run I’m happy at that. As I said at the start “That’ll do, Pig. That’ll do.”

 

My 3 Rs: Recovery, Reassessment and Reinvigoration.

After almost two weeks of enduring a cold and struggling to do much more than get through a day’s work, I’m ready to start running again.

At least I think I am!

I’m actually sitting here changed and ready to run, waiting on my iPhone charging before I head off…to the bottom of the garden and my treadmill. My cold is still firmly lodged on my chest and it’s causing me to cough, which of course affects my breathing. I frightened myself a week past Sunday when I ran the Fleetwood Half – I really shouldn’t have run feeling the way I did. But I did.

I’m heading out to the treadmill so that I am in control of the distance, the speed and the location. I’m trying to be sensible!

I’ve looked at my running programme and I’ve decided to follow the finisher’s plan again. I’m not in the right place (yet) to look at improving. So far every half I’ve done since doing the Great North Run in 2012 has been worse. I just want to finish one around the 2:20-2:24 mark. I’ve not been far away, but far enough to make me feel as if I’ve been running backwards for a while. And I realise that there are valid excuses for this; valid excuses don’t make me feel any better.

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The cunning plan.

So my plan looks a bit like this! Long runs of 4, 12.5, 4, 14 and 5 miles before my race, all at 2:30/1 ratios and 11 min/mile pace hopefully giving me a 2:24 race time.

I’m trying to lose a bit of weight so I’m watching my calorie intake and portion size and plotting these on the My Fitness Pal app. If I lost a stone I think I’d be happier as well as lighter. I don’t look in the mirror wishing I was a stone lighter, I look OK, but I feel as if I’m ‘hauling ass’ at the moment. I’m naturally heavy. I don’t look my weight, I don’t think. People are generally surprised to hear how heavy I am and I realise that I am probably more muscly than a lot of the people who are surprised.

I know I need to tone my core; I do keep going on about that! I will try. No promises on that!

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Lastly I am going to restart the Kinetic Revolution 30 Day Challenge in an effort to loosen myself up. It was working, but I had to stop. I will try and fit in the 15 – 20 minutes a day!

See you later!

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Heading down to the gym, on a perfect running day – sacrilegious!

5 Miles of Dragging the Dog (this is not a euphemism)

It was meant to be a blissfully easy five miler, the last long run before next Sunday’s Fleetwood Half Marathon.

I decided to try Murphy, my seven year old Jack Russell Terrier, out on a longer run and on the road. The route I’d chosen was my favourite four and a bit mile loop, mostly on quite single track roads infrequently used by farm traffic and I was preparing to add a little bit on by heading down the track to the castle which is tarmaced. Murphy is used to runs of around three to four miles, but mostly off road and off the lead. Today I’d fashioned a makeshift waist harness so that I didn’t need to hold the lead. I must admit that bit worked incredibly well.

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Murphy is a ‘bit of a dog’, by which I mean he likes to stop frequently and squirt on things, if you get my drift. This isn’t behaviour I attach to bitches, mainly just dogs; an incessant need to mark a route or a boundary or a territory, just in case we get lost between here and there, no matter how far apart ‘Here’ and ‘There’ actually are! This causes all sorts of issues when I run with him on a lead, so I was prepared for frequent full astern stops.

In actuality he did very well and I only felt as if I was dragging him away from places he simply HAD to squirt a few times. The looks I got were incredulous! I tried to use the language I’d heard on the Canicross videos (events where runners run with their dogs) I’d seen: “GO” “LEFT” “RIGHT” “HUP” and the generally encouraging “GOOD BOY”. I realised that this is exactly what I need at times. He was starting to listen but once he tucked in behind me there seemed little point in saying anything other than “good boy”. He was just following me at that point.

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We ran two minutes to one minute walk – something nice and easy on a reasonably warm and humid morning. I wasn’t sure how well Murphy would cope with anything else. However we ran these at a faster pace than I have been running longer runs. I was surprised when I heard Jeff Galloway announce the remaining miles and each time we were well ahead of suggested pace. It felt good and I wasn’t going to purposefully slow down just to suit the app.

At first Murphy ran in front, stretching the lead to its full extent, but after a mile he was heading into unknown territory and started to hang back a bit. The other concern was that between miles one and two the local council have put a temporary road surface on which consists of a wet layer of tar and then loose chippings thrown on the top. The theory is that passing vehicles will bed the loose chippings down and, after a few weeks, they return to sweep up the remaining loose bits. It’s a cheap fix to local road problems. I don’t mind running on this surface, but I could see that it could cause problems for Murphy’s little paws. This is when he started to hang back and by the end of mile two he was running at my heels. I stopped and checked his paws and they were fine. It might have been a coincidence, but I could feel him slowing down when we hit the change in road surface.

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However when we got on to mile 3 and a proper tarmac surface he was still running behind me. Maybe he was tiring or maybe he just wasn’t sure where we were. He’s not the most confident of dogs in unknown circumstances. He’s what’s known around here as a “fearty” i.e. someone who is afraid of everything. He balks at road signs, animals in fields, traffic, the big stones people round here use to demarcate their farmyard entrances – pretty much anything that doesn’t look like grass.

I was worried that he was tiring and I was prepared to stop and carry him, if I had to! He’s good company and I’d love to do more road work with him. At the moment we’re pretty much confined to doing off road running and locally that is restricted to a three mile maximum unless I get inventive with loops.

We ran well. I didn’t mind Murphy running on my heel. He does that a lot when we’re off road. I’m not sure how acceptable that would be in official Canicross events. I would imagine that the dog should be in front so that you can see them. The only problem came as we ran along the castle road and a Collie, notorious for barking at passers-by, started barking at Murphy. He reacted by shooting off, pulling the lead taut and then circling me at speed! I felt as if I was being orbited! That aside Murphy did incredibly well.

One tired pooch!
One tired pooch!
Rewards!
Rewards!

He’s totally exhausted now and has found a quiet space in the spare room to recover. He is, however, also lying in wait for the postman who is due anytime. On hearing the letters through the door Murphy will spring into life again, of that I have no doubt!

We ran 5 miles in 58:49. I’m really chuffed with that. It was meant to be a 13 min/mile paced run but I ran it as I felt happy and actually ended up with an easy feeling sub 12 min/mile pace. I’m hoping that this means I have plenty of endurance in reserve for Sunday coming!

Muted Celebrations
On Saturday gone we celebrated my 50th birthday, along with my Dad’s 75th, my Mom’s 70th and my husband’s 50th from last September! My birthday isn’t until Thursday, but this was a chance to get family and friends together before the school term started. I was actually a bit disappointed. People keep asking me how it went and in truth I felt let down by people I considered friends. I will continue to be polite and say “fine” when asked how it went, but here I’m having some internet therapy, safe in the knowledge that very few of my friends actually read my blog!

Don’t people RSVP any more? We were left wondering right up to the last minute in some cases how many of the 100+ people we’d invited were coming. More than half didn’t bother to even get in touch one way or another and very few got in touch beyond a week before the event. And then we had so many last minute cancellations it made me wonder if it was worth going ahead! We had estimated (for the caterers) that around sixty would turn up. In the end we had about forty odd turn up, trying to fill a room designed for over a hundred. At least those who did come had plenty of food and the dance floor had plenty of room on it. All I can say, without swearing, is never again! And thank you to the friends who did come, some from a long way away. It meant a lot to us all.

So on Thursday I’m planning a nice romantic meal in a lovely restaurant with the man I love. After that it will be ‘Welcome to running in your 50’s’! I’m looking forward to doing exactly that!

Can I have a quick word?

I’ll be brief. This is my day off and I really should be enjoying the weather, sitting on my patio with a mocktail. I have a pile of ironing threatening to take over my spare room (so big that I am actually considering charging it rent) and a list of jobs as long as my arm. As I said, it’s my day off.

Today I was down for a 9 mile run. As it’s been so warm and so humid I decided to get up early and run before it got too hot. At least that was the plan. I got up early and was ready to leave at 7, but then got distracted by emails and left just before 8. It was already warm, with not a cloud in the sky, and I knew that my route along the shore left me with little shade. Being a fair-skinned lassie I’m just not built for sunshine.

As ever I was using my Jeff Galloway/LoLo Half Marathon app for iPhones. I’d set it for 4:1 run:walk intervals and 11 min/mile pace. This would translate to just over 11 min/mile pace as it was a long run (short runs adjust the other way – it’s all very clever!) What I wasn’t expecting was for Jeff to announce that today it was a 9 ½ mile run. Half a mile extra – really? That’s just too much to ask. My short circuit route had proved too long for two laps, so I’d chosen to run along the Bankend Road – a there and back route – so adding on that extra wee bit wouldn’t matter.

I managed to maintain a fairly even pace, although it did get quite warm and I must admit to stopping to shelter now and again in the shade of the few trees along the roadside. I also have to admit to stopping to fill up my FitSip which I’d managed to empty on the run out. Luckily a local smallholder was just at his van when I passed and agreed to let me fill up the now empty bladder. On hot and humid runs longer than 6 miles I need my Camelbak. No question. By the time I was within a mile of home I’d emptied the FitSip again. I don’t tend to drink a lot on runs, but it was very warm.

The last mile and half were tough as I was constantly climbing away from the shore; not by much, but by then I was tired and hot and I’d had enough for today, thank you! That extra half a mile was the killer, of course! I clicked stop at 1:47:40 giving me 11:21 pace. I was about two minutes slower than my app expected which, given the heat, is fine.

Post-run I feel good, although hay fever has my eyes itching like mad. I would rather not have a massive pile of ironing to do as well as the weekly shop, but I’m a wife and mother and them’s the breaks!

Running doesn’t define me; it simply refines me.

 

 

The Edinburgh Marathon Festival Half Marathon 2014

OK, here it is, my appraisal of what went well and what didn’t from this last weekend.

To start off with I did everything right. I ran a good solid race, listened to my body (however achy it was!) and ran a sensible race. I finished and did so strongly, even if some parts of my race were quite tough going.

So, what was my experience of the EMF Half?

It started very early on Sunday morning with a 4am start. Far too early a start in my opinion. I didn’t feel as if I’d had enough sleep; it had rained heavily all night and the noise wasn’t as relaxing as the pitter patter of gentle drops on the canvas – it sounded more like a drum being played all night!

After a breakfast of toast and jam and a cup of tea, we set off at 5am for the Park and Ride. When we arrived (a good 30 minutes early) it was lightly raining. The bus was meant to arrive at 5:45am and leave at 6, but didn’t arrive until after 6. We asked the driver about the tickets and if my husband would stay on this bus or have to get another to get him to the finish. “No idea!” said the driver, who looked completely hassled. He said he hadn’t even got an idea where he was going and was going to have to follow the bus in front. Great. You can imagine how relaxed I was starting to feel.

Our information pack had stated that our bus would go on a circular route, collecting runners from three Park and Ride destinations, starting with ours at Craigmillhall at 6, around to Sheriffhall at 6:15 and then to  Straiton at 6:30, arriving in the city centre at 7am. Instead our bus and the one in front went from Craigmillhall directly to the city centre.

When we arrived, after a very strange roundabout route, at Market Street we were told to disembark and make our way to the start. It was 6:30, we had an hour and a half to wait in the rain with no shelter and nowhere to go but the start. Luckily the start was clearly signposted; things were looking up. However, once at Market Street there were no other buses, no information and no one around to ask about the shuttle service to the finish. My poor husband was looking very concerned; maybe we could ask at the start?

The walk to the start took about 20 minutes. We wondered if we’d have been better leaving our car in Leith and catching an ordinary bus to the top of Leith Walk. It would have saved us a fortune (we pre-paid £16 for our two tickets) and we would have known exactly where we were going and at what time we needed to leave. We could have maybe enjoyed one extra hour in bed! Of course, at 6:50 the start was fairly empty – all the sensible people were still having breakfast! I did manage to make use of the portaloos whilst there wasn’t a queue, although as they’d been open all night it seems that the party crowd had taken advantage and the loo I chose stank of sick. Fab. My day was getting better and better.

We were told by Race Crew that my husband could catch a service bus to Musselburgh at the bottom of the hill, so after checking out the bus stops we felt a little better. He later told me that the bus stops had all been closed and the only way he managed to get a bus was because a little old lady who was also waiting for it stepped out in front of one and made the driver stop! He promises me that he didn’t push or even gently coerce her.

The rain started to get heavier and by the time we were asked to get into our pens it was really chucking it down. And so then they decided to delay the start for 15 minutes! Excellent. You have 10,000 wet and cold runners waiting open to the elements and you delay the start! When we eventually got away the rain had lightened a bit, but it was still quite windy. I had recollections of the last time I ran in Edinburgh at a half marathon – the infamous Rock’n’Roll 2013 disaster when the wind and rain was that bad it blew portaloos over and wrecked a concert stage. Surely I couldn’t be twice jinxed?

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I had my Jeff Galloway Half Marathon app set for 3 minutes running and 1 minute walking and had decided that if I felt good after a few miles I could increase the running or decrease it if things started to go bad. I was determined to finish. Mile 1 was a healthy 10:21 and I felt that I was running well, although the route seemed to be really crowded at times. My third mile arrived after 32:31 minutes and I was comfortable with that, so I tried to adjust my app. I was easily coping with 3:1, 4:1 would be good. However, with all the rain, my armband face was misted up and I couldn’t properly see the phone screen. I clicked what I thought was 4:1 and carried on. I realised that I something was wrong when at mile 4 I tried to have half my gel and couldn’t manage just half of it on my walk break. I stopped and checked; I clicked past 4:1 and chosen 4.30:30 – no wonder my walk breaks seemed short!

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By mile 4 we were heading along the promenade and into the wind. I don’t mind the rain really, but the wind just zaps the strength out of your legs. We had 7 miles of the wind blowing on our faces, slowing us down. My Garmin splits tell the full story; I just got slower and slower. My 10k split was 69:05. My slow times weren’t helped by the fact that in a couple of places we had to slow down to a walk in order to cross roads through very narrow gaps whilst the traffic was being held up. It was really frustrating!

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Once we’d reached Musselburgh at mile 8 I wondered where we were going to be heading – the finish was just a mile from where we were. The route took us tantalisingly close to the finish and lead us away for two long miles before turning us round for the last two miles. What we had was two lanes of traffic, us heading away from the finish watching those who had rounded the turn and were ahead of us running on the home straight. It was demoralising; I had no idea how far I needed to go before I had to turn – the road seemed to stretch on forever.

Eventually, half broken, I made the turn. It was better being on the final stretch, far better looking at the anxious faces of the people on the other side than be one of those anxious faces. It was even exhilarating when, at mile 12, the elite marathoners passed us on their way out. I am so very pleased that I had made the turn before the elite men passed by! They didn’t get a chance to overtake me – I was able to clap them on and get a slight lift from their wonderfulness.

With half a mile to go I was struggling. I think I’d hit the wall and I was half running, half walking – knowing that I only had a few hundred metres to go. All of a sudden I made a left turn and there, like an oasis, was the finish! Amazingly I found my legs and sprinted down the bouncy castle like matting to cross the line in 2:34:17. I had come 8773 of 9652 runners. There were a thousand people slower than me. Awesome!

Once I’d crossed the line I went to get my medal and goodie bag. Despite the fact that the organisers had asked for T-shirt size, there were no medium T-shirts left, only XS, L and XL. I hunted about for a bit and then decided that a large T-shirt would do. I got my photo taken with my medal and wandered out to find my husband.

We’d decided to meet at the family reunion section, but neither of us could find it. Instead I headed for the beer tent, knowing that he wouldn’t be too far away from a free beer sign! I wanted to find the Diabetes UK tent and say hello. There were five main charities and many more smaller ones, Diabetes UK being one of the smaller ones. I didn’t get a post-race massage, but I did get thanks, an additional medal and a goodie bag. They’d even laid on sandwiches, fruit and water. It was getting on for 11am and we headed away to get the shuttle bus as the last one left at 12.

It was a tough walk, mostly uphill, to get to the park and ride car park. At one point I had to stop; my poor muscles were weeping! Once we reached the car park we joined a massive queue, not knowing where the queue was heading or what we were queuing for! There were a few buses parked up, but no one was there directing the queue. It turned out that the two buses we were queuing past were our buses, but no one knew until we overheard the driver saying where he was heading next. All of a sudden his bus filled up!

The rest of the day was spent relaxing and eating and I’m happy to report that I suffered no real ill-effects of my run. I went for a walk along the prom this morning, met a marathoner still proudly wearing his medal 24 hours later, and I’m feeling fine. You’d never really know that I’d run a half marathon the day before. I wondered if I’d really pushed myself hard enough, thinking that maybe if I’d pushed harder I’d be hurting more today, but I think I just prepared myself well and did all the right things afterwards. I stretched immediately, had a post run soya milk shake (for muscle repair), ate an apple (anti-inflammatory properties) and continued to stretch out gently throughout the afternoon. I know that at miles 12 and 13 I could give no more, so to think I’d not tried hard enough is just silly. I think I was a victim of the weather again, sadly. One day I get another ideal race, like the Great North Run was, and get close to beating that PB.

One day!

Blingtastic!
Blingtastic!
A nice wee collection!
A nice wee collection!
The Diabetes UK goodie bag (less the apple and sultanas, which I ate on route!)
The Diabetes UK goodie bag (less the apple and sultanas, which I ate on route!)
The back of my technical tee.
The back of my technical tee.

Will I do this race again? The answer is simple. No. For so many reasons I didn’t enjoy this experience. It was far too busy a race, the route was far too narrow in places and in some sections we were actually stationary. The getting to and from the start and finish was a total nightmare. It took far too long and was far too disorganised. The race itself was great – the weather couldn’t be helped. I’m destined for smaller races, even if I’m last I think!

Magic Miles and Sore Ankles

Over the last week I’ve been gradually trying to build up some strength and endurance, using a combination of trail running and treadmill intervals. This seemed to be working well and by Monday (i.e. long run day) I was feeling pleased with myself and ready to do my next Magic Mile run.

Last week I’d had a full body massage and the masseuse concentrated on my lower back and legs in an effort to loosen things off a bit. My ankle wasn’t hurting at all by the weekend and I was feeling relieved.

It was a gorgeous day yesterday. Blue skies, bright sunshine, but with quite a breeze blowing. I decided to have a change and do a loop through the next village along, Ruthwell. It’s not as flat a route as the shore road, but it’s not bad. It finishes with a quite long hill though.

My Jeff Galloway training app was still set to one minute walk run intervals so I stuck with that for the warm up mile. It was meant to be a slower mile anyway and I did it in 10:57. I stopped at one point to do some ankle loosening exercises because I could feel how stiff my left ankle was, the one I’d been having problems with, from the off. The exercises consisted of ankle rotations and up/down flexes. It seemed to help.

My Magic Mile, a timed mile, was going to be faster so I altered the app to 3 minute run intervals and 1 minute walks. I didn’t want to try and run the mile – I’ve been having enough problems! The mile was uphill for the two thirds, but I still managed to finish it in 10:16 (app time) 10:32 (Garmin time). I’d had some Garmin issues so I’m guessing my mile is somewhere in between the two!

The last mile was a cool down mile, completing the 3 miles in 35 minutes.

Last night I iced my ankle, which was looking a bit puffy, and today I must admit I’m struggling a bit. My ankle is stiff and my Achilles is sore. I’m hobbling again, but I’m wearing compression socks and taking Ibuprofen. I will ice my ankle again tonight, do these exercises and keep crossing my fingers!

 

 

A Cautious Running Tale

After last week’s disastrous run and subsequent enforced rest (yes, I was a really good girl and actually put my feet up all week – I was really THAT worried!) I was more than a bit concerned by the prospect of today’s eight miler. Although R.I.C.E. and massage had helped loosen and heal my calf and Achilles so that walking was no longer painful, I hadn’t tried running since Monday last; a full week had passed by. I was finding that I could largely cope during the day, but coping left me tired out at night. I even passed up a party on Saturday, which isn’t like me at all. I was  being ultra cautious.

So this morning I decided, after asking opinion on Facebook – my Jiminey Cricket – I opted for a treadmill run on the basis that whatever happened I would only ever be just within crawling distance of home! I also opted to run:walk 1:1 ratios – that’s one minute of walking to every one minute of running. I was going to finish without beating myself up; last week I’d had to take time off work because of my injury and I wasn’t doing that again!

Mr J C  aka my Facebook friends!
Mr J C aka my Facebook friends!

Having set up the DVD player (Star Trek Voyager season 2) I also set up my Jeff Galloway app for the speed and interval calls. The pace was incredibly slow, I don’t know why. It was asking me to run at 8.9 kph, a pace I’ve never run at. I sped it up to 9.7 and then straight to 10.3 where, apart from a short time when I thought I was doing well and cranked it up to 11.3, it stayed. I wasn’t out to do a fast eight miles – I was just out to do eight miles and survive it!

Four kilometres in I got the chance to try my new gels from 33 Shake . These are made from chia seeds – the super powerade that the South American Indians use to fuel their running. The gels come in a pouch in a dry form, to which you carefully add water (or juice), shake up and leave to gel for 10 minutes and then they’re ready to go.

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Apart from being a bit crunchy (being used to smooth and sticky sugary gels) the chia gels are great. These ones taste slightly of vanilla, Madagascan vanilla to be precise. They took maybe a bit longer to consume than a normal gel, but not by much, and I had no unpleasant after taste or indigestion. They are gluten and dairy free and also vegan. I had been a bit worried about the coconut palm sugar, being also nut intolerant, but the 33 Shake guys were very helpful and explained that there is actually no nut in the palm sugar. It’s just sugar.

All in all the gels proved a great success. I took one at 4km and another at 8km. Normally I wouldn’t had been so gel hungry but I’d had a bad night after a gluten reaction to something I’d eaten and that had left me “empty” – ask no more! I didn’t get a super strength reaction having taken the gels, but I was left with loads of energy, so I’m classing that as a win! I’ll get to test them more as my mileage increases. What I can tell you straight away is that they are easier to open (with a plastic cap that screws back on afterwards – I’m not one for littering the course, empty gels go back in my pocket!)

I can’t tell you much about my run. It lasted for just under two episodes of Star Trek. When I tried to increase my speed my knee started to complain, so I backed off and completed the run comfortably. I wasn’t being a hero today!

I’ve cooled down and stretched out, enjoyed a massive chickpea and avocado salad. I’m feeling pretty good and I’m looking forward to a trail run on Wednesday, fingers crossed.

A self-affirming 6.5 easy miles

Sunday saw the first real increase in mileage since I restarted my training following injury.  It was a lovely day, a truly lovely day.  The sun was shining, there was just a gentle breeze and it was a cool 5ºC. I decided to head down along the shore road, despite the fact that it was just 6 ½ miles and that I could have done a loop of my favourite route. Truth is, I expected (bearing in mind that it’s been a very wet winter) that the route would be flooded in at least a couple of places and I really didn’t fancy paddling this close to the birth of my new running shoes! They deserve to stay reasonably clean for a few more weeks, at least!

An idea of the amount of water we're coping with - this was a field when I started out, but the high tide and increased river height caused a flood by the time I was heading home!
An idea of the amount of water we’re coping with – this was a field when I started out, but the high tide and increased river height caused a flood by the time I was heading home!

I’m also just training for a finish; I’m not trying to get a PB. I have had a string of rotten half marathons, because of injury, weather and both, and I just need to finish comfortably this time and then build on that. An easy run along the shore road was what I needed, all I needed.

Jeff Galloway was in my head, as ever. His app gives me reassurance and guidance. I’m getting better at using it, altering my pace and walk/run ratios as I need. I also took time to look around me and enjoy my lovely day. I met a couple of friends who watched me run off and come back again, grass in hand. I do love horses!

My new neigh-bours!
My new neigh-bours! Groan!

I ran the first 3 miles reasonably well. It is still taking me that length of time to get into the rhythm of running. After 3 miles I’m more relaxed, possibly not as fast, but happier. I think forced inactivity has just put me out of step with my running spirit and it’ll take me a while to find it again.

I ran the 6.5 miles at between 11 and 12 min mile pace. Not fast, not far, but fine.

Since then I’ve been reading my running mags avidly. One of them has suggested using meditation and self-affirmation as a way of boosting self-confidence. This is a great idea for me because I do tend to doubt myself, especially on long runs. I tried it last night and I’m going to add this to my training programme. Basically I relax each muscle group from my feet up, then imagine myself walking down a staircase to a lovely familiar place and when there I tell myself that I am a good runner, repeatedly. When I’m ready to finish I count myself from three to one and open my eyes. I’m happy to give this a go and I’d be interested in hearing about your experiences with self-affirmation.

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Last news from me for this week is that I’ve decided to fundraise again this year. I’m booked into three half marathons, almost 40 miles of racing on top of many more miles of training and a couple of 10ks thrown in for good measure – I think if I could raise a bit of cash for a worthy charity that would be great. I decided on Diabetes UK  in memory of Tina, my friend who passed away recently. Tina had Type 1 Diabetes and to raise money in her memory would be a fitting tribute. Diabetes UK were delighted for the support and have already sent out a fundraising pack, including a smart technical running vest. As I have already secured my places in the three races I don’t have to raise a certain amount for them, but I would like to raise at least £200.

If you would like to help please click on the banner to go to my JustGiving page or follow the text donation instructions. Thank you!

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Click to donate via my JustGiving page

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