On Sunday the 15th November I finally covered the distance from Felixstowe to Newcastle, only about 2 months too late.
So this is the last entry in this blog, but I've just started a longer lived running blog - Malcolm Runs. The map on this one sees me on a long loop around the shores of mainland Britain, starting off with the 290 miles form this blog. Not sure how far it is but the 290 takes me up to around Hull - onwards and upwards as they say
Sunday, 15 November 2009
Wednesday, 4 November 2009
Running with the road runners
For the last couple of Tuesdays I've been out with the Felixstowe Road Runners - it's good to get out running with others and you never quite know what your going to get. Last week it was a pyramid session using the side turnings off Westmorland Road, Eastcliff then Walnut Cl, etc., jogging back to the junction with Cliff Rd each time. Yesterday was more of an interval session running around the block (about 600m) quickly a short walk/jog rest and round again. I only managed 3 of this short route, it's all about maintaining a prolonged fast effort rather than the distance.
Good fun and hopefully doing me some good too
Good fun and hopefully doing me some good too
Friday, 23 October 2009
Back into full training
After a gentle week after the Royal Parks then this week is back into full training for the Adnams Southwold 10K on November 22nd. Set myself the slightly ambitious target of 1:15 but with a month a good training to go it's possible. Using a Runners World Smart Coach schedule which looks OK. Need to move things around a bit to suit my diary, and will replace it's hard/speed session with what ever the Felixstowe Road Runners decide to do on a Tuesday evening.
Last night saw the first of what will become regular 5k time trials along Felixstowe prom, a good way of measuring progress between races. I'll do one of these every 3 or 4 weeks depending on how the schedule works out.
Last night saw the first of what will become regular 5k time trials along Felixstowe prom, a good way of measuring progress between races. I'll do one of these every 3 or 4 weeks depending on how the schedule works out.
Monday, 12 October 2009
Royal Parks Half Marathon
Pre-race
Went to London the previous day and stayed at the London Elizabeth in Lancaster Terrace, just a stone’s throw from both the tube station and Hyde Park. A good choice though the beds were a bit soft and the room a bit noisy. We went via the TKTs booth in Leicester Square and got tickets for ‘The 39 Steps’ - slightly restricted view but OK for £14.50 each. The tube was hot and busy all weekend so after we had checked in we walked across Hyde Park so we could catch the Piccadilly Line directly to Piccadilly Circus. Great show then a look round Lilywhites and fuelled up at Pizza Hut afterwards. We walked off some of the gluttony going up Regent Street to catch the tube at Oxford Circus back to the hotel.
The start
After a good breakfast and checking out we took a gentle stroll across the park to the start. It provided me with the warm up I needed though the weather was cool and drizzly. A bit of confusion with the baggage queues meant that time was wasted and I never got to the loo before the start but as it was only 20 minutes from the hotel it wasn’t much of a problem. There was an official warm up led by a group on the stage but those of use still trying to check in the bags were trying to get through those doing the warm up and I only just missed getting punched as the routine changed to that sort of move. Eventually called to our start pens (me in the Maroon one at the back). I missed whatever the start signal was and we just started moving towards the start line. Around 13 minutes later we got there and started running.
First 4 Miles
I managed to keep to a reasonable pace and not get too carried away. As we past the front of Buckingham Palace (at about 1.5m) the leader of the race came the other way (about 5.25m) on the other side of the road. Ok he did have a 13min start, which I guess at the pace he was running would have been about 3miiles but crikey it was quick. There was no Royal Standard so I guess her majesty wasn’t watching the race. Continued on past St James’s Park , The Houses of Parliament onto Westminster Bridge where we had to do a U turn to get back on to the embankment. As with many other places on the course we could see runners well ahead of us coming in the opposite direction, but we could also see we went last nor suffering quite that much.
Miles 4-8
These miles went quite nicely, 4-5 was spent looking for the loo which we knew was along the embankment somewhere. Fifty pence to use this loo! Luckily there was a marshal outside handing out the 50p. Girls were using both sets of toilets with the men only allowed the urinals in the gents. It was then on through Admiralty Arch, past St James’s Park down, The Mall (Queenie still out) past Green Park and back into Hyde Park through the Wellington Arch. I got my first sighting of Angela just before half way – she had seen me going through the start but I’d missed her as I was seting my watch. I was still going at a good comfortable pace averaging 12:23 pace for the first 6.5 miles (target was 13min/mile pace). I knew I wouldn’t keep that up for the rest of the race but I was still felling OK for now. In the park the crowds were bigger as it was easy for them to follow the runners, sometimes just turning round while the runners did a 2 mile loop. There were several good bands playing at various points and we past several of them twice, everything had a quality feel about it.
Miles 8-12
I saw Angela again at about 8.5m and I was still running well heading back towards Hyde Park Corner where we did a sharp left to the 9mile mark. It was here I started to struggle, and between 9 and 10 it was a real effort as I hit the wall on a long uphill drag. I realised I hadn’t started my second energy gel yet squirted half of that in. By 10m things started to look up a bit and when I ran, I ran well but the brief stopped where getting more frequent, especially when there was any upward slope (there are no real hills on this course). Just after 10 miles I went past the hotel and it was briefly temping to stop. I carried on in this run/walk vain until the 12mile point where I managed to get running little better and it was slightly downhill which helped.
Last stretch
The last section takes you past the Albert Memorial and the Albert Hall, the slight incline here made me walk again but gradually as the end became visible I managed a bit more speed and gradually increased it trying to get that 2 hour 50 time target time. On Fetch Everyone (a running log site I use) 3 people had bet on me to do 2:50 and when I was so close I couldn’t help but really go for it. So there it was 2hours 50miutes 14 seconds – 19minutes and 50 seconds faster than the Great North Run! (and only 9699 runners ahead of me ;-)
After the race.
The baggage tent was a long way from the finish and with nothing given at the finish to keep you warm then I did start to get a little chilly. Got the bag and put the track suit on then finally sat down for a bit. Did a few easy stretches until wifey found me. We had a look round some of food festival and the sponsors tent s - spent too much at the Mizuno stand (but it was ‘cheap’ ) then gently meandered are way back to the hotel to pick up the bags and return home.
A great weekend and certainly a race to do again.
Went to London the previous day and stayed at the London Elizabeth in Lancaster Terrace, just a stone’s throw from both the tube station and Hyde Park. A good choice though the beds were a bit soft and the room a bit noisy. We went via the TKTs booth in Leicester Square and got tickets for ‘The 39 Steps’ - slightly restricted view but OK for £14.50 each. The tube was hot and busy all weekend so after we had checked in we walked across Hyde Park so we could catch the Piccadilly Line directly to Piccadilly Circus. Great show then a look round Lilywhites and fuelled up at Pizza Hut afterwards. We walked off some of the gluttony going up Regent Street to catch the tube at Oxford Circus back to the hotel.
The start
After a good breakfast and checking out we took a gentle stroll across the park to the start. It provided me with the warm up I needed though the weather was cool and drizzly. A bit of confusion with the baggage queues meant that time was wasted and I never got to the loo before the start but as it was only 20 minutes from the hotel it wasn’t much of a problem. There was an official warm up led by a group on the stage but those of use still trying to check in the bags were trying to get through those doing the warm up and I only just missed getting punched as the routine changed to that sort of move. Eventually called to our start pens (me in the Maroon one at the back). I missed whatever the start signal was and we just started moving towards the start line. Around 13 minutes later we got there and started running.
First 4 Miles
I managed to keep to a reasonable pace and not get too carried away. As we past the front of Buckingham Palace (at about 1.5m) the leader of the race came the other way (about 5.25m) on the other side of the road. Ok he did have a 13min start, which I guess at the pace he was running would have been about 3miiles but crikey it was quick. There was no Royal Standard so I guess her majesty wasn’t watching the race. Continued on past St James’s Park , The Houses of Parliament onto Westminster Bridge where we had to do a U turn to get back on to the embankment. As with many other places on the course we could see runners well ahead of us coming in the opposite direction, but we could also see we went last nor suffering quite that much.
Miles 4-8
These miles went quite nicely, 4-5 was spent looking for the loo which we knew was along the embankment somewhere. Fifty pence to use this loo! Luckily there was a marshal outside handing out the 50p. Girls were using both sets of toilets with the men only allowed the urinals in the gents. It was then on through Admiralty Arch, past St James’s Park down, The Mall (Queenie still out) past Green Park and back into Hyde Park through the Wellington Arch. I got my first sighting of Angela just before half way – she had seen me going through the start but I’d missed her as I was seting my watch. I was still going at a good comfortable pace averaging 12:23 pace for the first 6.5 miles (target was 13min/mile pace). I knew I wouldn’t keep that up for the rest of the race but I was still felling OK for now. In the park the crowds were bigger as it was easy for them to follow the runners, sometimes just turning round while the runners did a 2 mile loop. There were several good bands playing at various points and we past several of them twice, everything had a quality feel about it.
Miles 8-12
I saw Angela again at about 8.5m and I was still running well heading back towards Hyde Park Corner where we did a sharp left to the 9mile mark. It was here I started to struggle, and between 9 and 10 it was a real effort as I hit the wall on a long uphill drag. I realised I hadn’t started my second energy gel yet squirted half of that in. By 10m things started to look up a bit and when I ran, I ran well but the brief stopped where getting more frequent, especially when there was any upward slope (there are no real hills on this course). Just after 10 miles I went past the hotel and it was briefly temping to stop. I carried on in this run/walk vain until the 12mile point where I managed to get running little better and it was slightly downhill which helped.
Last stretch
The last section takes you past the Albert Memorial and the Albert Hall, the slight incline here made me walk again but gradually as the end became visible I managed a bit more speed and gradually increased it trying to get that 2 hour 50 time target time. On Fetch Everyone (a running log site I use) 3 people had bet on me to do 2:50 and when I was so close I couldn’t help but really go for it. So there it was 2hours 50miutes 14 seconds – 19minutes and 50 seconds faster than the Great North Run! (and only 9699 runners ahead of me ;-)
After the race.
The baggage tent was a long way from the finish and with nothing given at the finish to keep you warm then I did start to get a little chilly. Got the bag and put the track suit on then finally sat down for a bit. Did a few easy stretches until wifey found me. We had a look round some of food festival and the sponsors tent s - spent too much at the Mizuno stand (but it was ‘cheap’ ) then gently meandered are way back to the hotel to pick up the bags and return home.
A great weekend and certainly a race to do again.
Friday, 9 October 2009
To London and Half Marathon Number Two
Three weeks after the Great North run and it's off to London to the Royal Parks Half Marathon. Learning some lessons from the GNR we have a hotel next to Hyde Park so hopefully it's no hassle and a gentle short stroll to the start.
Training in the last three weeks was basically one week rest and taper up, one week real training, this week easy and taper down. It's all seem to have gone OK, and I've been trying out the new shoes. These are the Mizuno Inspire 5 I won as part of the Runners World competition that included the race entry to the Royal Parks. I found I tend to run quickly in them as this is when they are at their best, and they are not so good off the tarmac as the Asics GT-2140. So the Asics it will be as they do allow me to plod which is what I'll need to do a lot of on Sunday
Training in the last three weeks was basically one week rest and taper up, one week real training, this week easy and taper down. It's all seem to have gone OK, and I've been trying out the new shoes. These are the Mizuno Inspire 5 I won as part of the Runners World competition that included the race entry to the Royal Parks. I found I tend to run quickly in them as this is when they are at their best, and they are not so good off the tarmac as the Asics GT-2140. So the Asics it will be as they do allow me to plod which is what I'll need to do a lot of on Sunday
Wednesday, 7 October 2009
The Great North Run
Getting to the start
Parked in the official car park in South Shields then walked 1.5 miles to the R1 bus, £3 and 30min later we’re at the Haymarket bus station. Follow all the other towards the start - no signs but the guy next to be is local and it’s his 3rd time so confident we’re heading in the right direction.
First stop was the loos - just as well as these ones had the shortest queues as it turned out. Got changed ready while waiting into the racing vest, strapped on the chip, removed all the clothing that needed to be in the bag. Then started to walk up the hill to the bagged buses, by the time I got to the first of the ‘green’ bagged buses it was around 10am, they were due to close at 10:10am. 10:08 they shut up despite having lots of room left and had to walk further up the hill to the late baggage vans . The walk from Haymarket to my place on the start was around 1.25 miles.
The start
Finally got into my cosy pen with all the other ‘I’ run
ners and we had a good laugh at how we were supposed to so some of Mr Motivator’s warm-ups in 
the space available. We watch the big screens as the wheelchairs and the ladies started. The gun went bang for our race and we stood still, 5 minutes later we started to moved slowly forward, around 26 minutes after the bang we crossed the start line.
(The pictures are those behind me and those in front of me at the start)
The first 5K
After all the noise at the start it went really quiet for the first mile, there were not many places to stand and cheer alongside the motorway. I did my best to have a gentle start but the first 5K was covered in 36:37 which was 11:49 pace – far too quick. I missed the first mile marker and was only aware at the second when I tried to ease off a bit. My watch at 2 miles said 21 minutes so 10:30 – 11:00 mile pace, and then something more sensible for the rest of the 5k.
5-10K
Here is where the big hill kicks in and boy did I pay for the early pace. This 5K took 12 minutes longer, 48:17, at a slow 15:35 pace. A welcome and surprising sight was mum and Angela around the 4 mile marker. Knowing what the long walk was like I though mum may have stayed at the finish, but she did me proud. Stopped to say hello but not long enough to really effect the time.
10-15K
Started to get back in to the running better here (45:26), but still slow at 14:39 pace and a 3hour finish still looked a possibility if I kept the modest running pace going. This 5K was the least hilly section of the course, not that it felt that way. Mum and Angela were hoping to make it to the 8 mile BHF cheering point but it was more than the 10min walk they expected and would never have got there in time, so they hopped back on the metro and went to the finish.
15K to the Finish
Slowed down dramatically at the end, averaged 15:59 pace over the last 6K. I had hoped I might be able to keep the pace going over this bit but I was very tired by this point and even struggled along the last mile despite all the cheering. I did manage to give a good showing over the last 500m so looks good on the video.
After the finish
More long walks – had I been in the big group around the 2 hour mark all this would be necessary, but at my end of the race it was more trudging. First to pick up the T-Shirt and stuff – stop to put that on as the baggage bus was a long walk and of course my van was the furthest away. Walk back to the British Heart Foundation tent where I could finally sit down with a welcome cup of coffee and a ham sandwich.
Parked in the official car park in South Shields then walked 1.5 miles to the R1 bus, £3 and 30min later we’re at the Haymarket bus station. Follow all the other towards the start - no signs but the guy next to be is local and it’s his 3rd time so confident we’re heading in the right direction.
First stop was the loos - just as well as these ones had the shortest queues as it turned out. Got changed ready while waiting into the racing vest, strapped on the chip, removed all the clothing that needed to be in the bag. Then started to walk up the hill to the bagged buses, by the time I got to the first of the ‘green’ bagged buses it was around 10am, they were due to close at 10:10am. 10:08 they shut up despite having lots of room left and had to walk further up the hill to the late baggage vans . The walk from Haymarket to my place on the start was around 1.25 miles.
The start
Finally got into my cosy pen with all the other ‘I’ run
ners and we had a good laugh at how we were supposed to so some of Mr Motivator’s warm-ups in 
the space available. We watch the big screens as the wheelchairs and the ladies started. The gun went bang for our race and we stood still, 5 minutes later we started to moved slowly forward, around 26 minutes after the bang we crossed the start line.(The pictures are those behind me and those in front of me at the start)
The first 5K
After all the noise at the start it went really quiet for the first mile, there were not many places to stand and cheer alongside the motorway. I did my best to have a gentle start but the first 5K was covered in 36:37 which was 11:49 pace – far too quick. I missed the first mile marker and was only aware at the second when I tried to ease off a bit. My watch at 2 miles said 21 minutes so 10:30 – 11:00 mile pace, and then something more sensible for the rest of the 5k.
5-10K
Here is where the big hill kicks in and boy did I pay for the early pace. This 5K took 12 minutes longer, 48:17, at a slow 15:35 pace. A welcome and surprising sight was mum and Angela around the 4 mile marker. Knowing what the long walk was like I though mum may have stayed at the finish, but she did me proud. Stopped to say hello but not long enough to really effect the time.
10-15K
Started to get back in to the running better here (45:26), but still slow at 14:39 pace and a 3hour finish still looked a possibility if I kept the modest running pace going. This 5K was the least hilly section of the course, not that it felt that way. Mum and Angela were hoping to make it to the 8 mile BHF cheering point but it was more than the 10min walk they expected and would never have got there in time, so they hopped back on the metro and went to the finish.
15K to the Finish
Slowed down dramatically at the end, averaged 15:59 pace over the last 6K. I had hoped I might be able to keep the pace going over this bit but I was very tired by this point and even struggled along the last mile despite all the cheering. I did manage to give a good showing over the last 500m so looks good on the video.
After the finish
More long walks – had I been in the big group around the 2 hour mark all this would be necessary, but at my end of the race it was more trudging. First to pick up the T-Shirt and stuff – stop to put that on as the baggage bus was a long walk and of course my van was the furthest away. Walk back to the British Heart Foundation tent where I could finally sit down with a welcome cup of coffee and a ham sandwich.
Thursday, 17 September 2009
All the training done - soon time for the real test
I'm a about a hundred miles short on my intended training distance, mainly due to the injury break in July, and I'm sure I know about that on Sunday. Target is under 3 hours, not as quick as I would have like but it's what is achievable. Still I'm a lot fitter than I was in February at the start of this journey and around 11 pounds lighter.
At least the accommodation seems sorted - better location and site facilities, a slightly lower standard but nearly £100 cheaper. It may have turned out for the better.
I may be on the BBC 1 on Sunday – running at my sedate 13min mile pace. Look for a Red Heart Runners vest, black shorts, green band on the number and number 41518, otherwise indistinguishable from the 53,999 others ;-)
At least the accommodation seems sorted - better location and site facilities, a slightly lower standard but nearly £100 cheaper. It may have turned out for the better.
I may be on the BBC 1 on Sunday – running at my sedate 13min mile pace. Look for a Red Heart Runners vest, black shorts, green band on the number and number 41518, otherwise indistinguishable from the 53,999 others ;-)
Tuesday, 15 September 2009
Accomodation
Just been told we haven't got any!
We had a lodge booked and paid for for months. Forty miles away was as close as I could get at the time and they ring me up late Monday afternoon to tell me that the lodge has been sold ans they can't honour my booking. They are trying to sort something else out ans are supposed to be calling me back today to let me know. The north east has been booked solid this for this weekend for months I now I have to start all over again ARGGGGGGGGGG.
We had a lodge booked and paid for for months. Forty miles away was as close as I could get at the time and they ring me up late Monday afternoon to tell me that the lodge has been sold ans they can't honour my booking. They are trying to sort something else out ans are supposed to be calling me back today to let me know. The north east has been booked solid this for this weekend for months I now I have to start all over again ARGGGGGGGGGG.
Good Yorksire Hill Training
We were on holiday in Barningham in the Yorkshire Dales last week, did a couple of good runs. One was a loop round the outside of the village with about 3/4 mile down and 1 1/2 miles up on each loop, nice scenery but a little muddy in places. The second was a straight run the length of the village, which is built on a hill so .4m up, and then back down again - pant hard and repeat ;-)
We also did 3 long (for us anyway) walks 3.5 - 6miles long with lots of hills as you would expect. Going out for a run on Sunday the hills at home didn't seem half as bad
We also did 3 long (for us anyway) walks 3.5 - 6miles long with lots of hills as you would expect. Going out for a run on Sunday the hills at home didn't seem half as bad
Friday, 4 September 2009
Final long run before the big day
Just completed the last long run I'll do before the Great North Run. Not as long as I would have liked at this stage (8miles) but it's a lot further than I could run last February.
I tried to run it as close to how I'll run the race as possible, testing out a few things I plan to use on the day. It was a windy day and running up Gulpher Road hill against a strong breeze was ... interesting. Hopefully there will be a nice westerly (with just a hint of south in it) on the 20th September, blow us all nicely along the course.
So now it's gently reduce the mileage, while keeping up some of the quality runs in there and let the body prepare itself for the big day.
I tried to run it as close to how I'll run the race as possible, testing out a few things I plan to use on the day. It was a windy day and running up Gulpher Road hill against a strong breeze was ... interesting. Hopefully there will be a nice westerly (with just a hint of south in it) on the 20th September, blow us all nicely along the course.
So now it's gently reduce the mileage, while keeping up some of the quality runs in there and let the body prepare itself for the big day.
Friday, 28 August 2009
Building the milage
Starting to get the miles and time on me feet into a repectable area again. The strange thing is I'm running slower. Looking at the times before the injury layouff they were around 1min per mile quicker.
The BHF training day was very worth while, started off with a quite short but hard session in Regents Park. Followed by lots of advice on running style, training techniques etc. Found out just how hard the training session had been when I went out for a run the next day - legs didn't want to move. So hopefully adding some sessions like that will really help push the fitness along in the last few weeks before the GNR
On the 'Route to Newcastle' map I've just gone through Scunthorpe - famous for being a banned word in the AOL obscenity filter in the early days of the internet - it was the four letters after the 'S' that did it apparently. I'm propably 50 mile behind where I should be and that's showing in the training and will be very evident on the 20th September. I'll run across the start and the finish line but not really sure what will happen in between.
The BHF training day was very worth while, started off with a quite short but hard session in Regents Park. Followed by lots of advice on running style, training techniques etc. Found out just how hard the training session had been when I went out for a run the next day - legs didn't want to move. So hopefully adding some sessions like that will really help push the fitness along in the last few weeks before the GNR
On the 'Route to Newcastle' map I've just gone through Scunthorpe - famous for being a banned word in the AOL obscenity filter in the early days of the internet - it was the four letters after the 'S' that did it apparently. I'm propably 50 mile behind where I should be and that's showing in the training and will be very evident on the 20th September. I'll run across the start and the finish line but not really sure what will happen in between.
Friday, 21 August 2009
Gettng in the long runs at last
Now over half way on the map to Newcastle, and it's about where I am in the training too, long run only 6miles instead of 10 but have managed to push on reasonably well over the last couple of weeks. The walk run strategy for the long runs seems to be working OK (20mim run/ 1min walk) though I adjust it so I walk up the bigger hills on the training route.
Sunday I'm off to a training day in London organised by the British Heart Foundation. Lots of talk + some practical work too.
Sunday I'm off to a training day in London organised by the British Heart Foundation. Lots of talk + some practical work too.
Friday, 14 August 2009
I won!
I've just been notified I won a prize in a Runners World competition. Free entry to the Royal Parks Foundation Half-Marathon + some Mizuno shoes and Tshirt. The Royal Parks half is on Sunday October 11th, so I'm now doing two half marathons in three weeks. (I could enter the Felixstowe Half in between but that would just be silly).
There was another competition for a new car - didn't win that one though, just the one that requires some effort and training
There was another competition for a new car - didn't win that one though, just the one that requires some effort and training
Tuesday, 11 August 2009
40 days to the GNR - Don't Panic!
The training the last week has gone OK, the calf hurt after Thursdays run so didn't do the 5m run on Saturday to allow it to recover. With just 40 days to go I know my current state of fitness its not really good enough but I also know over-training is likely to make things worse rather than better. Will just have to put up with what's achievable and try for a time next year.
Last night I did 4 miles including some interval training and it survived OK, so on bike tonight (about 14 miles). Cycling seems to be helping - getting fitter while not aggravating the left calf and I not getting quite as saddle sore as I was ;-) Hopefully I can do 2 five mile runs on Thursday and Saturday and stay something close to the shedule this week.
Last night I did 4 miles including some interval training and it survived OK, so on bike tonight (about 14 miles). Cycling seems to be helping - getting fitter while not aggravating the left calf and I not getting quite as saddle sore as I was ;-) Hopefully I can do 2 five mile runs on Thursday and Saturday and stay something close to the shedule this week.
Monday, 3 August 2009
New shedule
I went though some of the stuff I'd been sent by the British Heart Foundation and sorted out a new training schedule for myself. It's based on a beginners schedule and hopefully 3 runs and a bike ride every week for the next 5 weeks will be enough for a 'get you round' type run.
The long runs don't seem long enough but they are tougher (faster) than the gentle jog I'll be doing on the 23rd September, and with in my current capabilities.
Time to find lots of sponsors - go to
http://www.justgiving.com/malcolmsilburn and donate lots of money to this great cause
The long runs don't seem long enough but they are tougher (faster) than the gentle jog I'll be doing on the 23rd September, and with in my current capabilities.
Time to find lots of sponsors - go to
http://www.justgiving.com/malcolmsilburn and donate lots of money to this great cause
Friday, 31 July 2009
Running once more
A couple of OK runs hopefully means I can get back in to training properly - though as I've missed the best part of a month in training and gone slightly backwards instead of forwards the target is now just to get round somehow instead of run for a target time.
By now I was hoping to be able to run 9 or 10 miles - I'm managing about 4. I should be able to get that up to around 8 miles in training before the GNR but that is still along way left for the crowd to inspire me for. I'm now looking at around 3 hours to complete the 13.1 mile course instead of the 2:15 I'd hope for.
I'm trying a change of strategy on the training too - more bike and rowing machine work to get the aerobic abilities up while putting less stress on the joints. Basically trying to balance the need to train with out overdoing it and injuring myself again.
August is going to be a hard month
By now I was hoping to be able to run 9 or 10 miles - I'm managing about 4. I should be able to get that up to around 8 miles in training before the GNR but that is still along way left for the crowd to inspire me for. I'm now looking at around 3 hours to complete the 13.1 mile course instead of the 2:15 I'd hope for.
I'm trying a change of strategy on the training too - more bike and rowing machine work to get the aerobic abilities up while putting less stress on the joints. Basically trying to balance the need to train with out overdoing it and injuring myself again.
August is going to be a hard month
Monday, 27 July 2009
The non running runner
A couple of weeks ago I had a problem with my left calf – a real tight knot inside, a bit like cramp but came on gradually and took a couple of days to fully disappear. Rest for about 4 days and tried it once again, rested a few more days then got the bike out. I was able to cycle fine – though legs and bottom not really used to it and as the bike has lain virtually unused for a couple of years it wasn’t quite right either.
The nut that holds the left crank on has decided it wants to undo itself as you ride along. I just about got home on the first ride out (5 miles). I did it up with a socket before the second ride and it lasted about a half a mile so rode back, tightened it up again this time with a box spanner which enabled me to get it tighter. Much better but it only lasted about 7miles, still 2 miles from home. I’d brought the spanner with me but only a short bar rather than the long one I’d used before to tighten it up. This time is was only about a mile before it started to come loose again but with careful nursing I managed to get home before the pedal and crank fell of completely – time for a more reliable solution.
Between the rides I when on the rower at the gym so hopefully my fitness won’t have gone too far backwards. It does mean it hasn’t moved forwards at all for about a month and it’s now unlikely I’ll complete the GNR in anything like a respectable time. Now it’s just a case of trying to get some running in and do enough work to get two thirds of the way round and then see what’s left from there.
The nut that holds the left crank on has decided it wants to undo itself as you ride along. I just about got home on the first ride out (5 miles). I did it up with a socket before the second ride and it lasted about a half a mile so rode back, tightened it up again this time with a box spanner which enabled me to get it tighter. Much better but it only lasted about 7miles, still 2 miles from home. I’d brought the spanner with me but only a short bar rather than the long one I’d used before to tighten it up. This time is was only about a mile before it started to come loose again but with careful nursing I managed to get home before the pedal and crank fell of completely – time for a more reliable solution.
Between the rides I when on the rower at the gym so hopefully my fitness won’t have gone too far backwards. It does mean it hasn’t moved forwards at all for about a month and it’s now unlikely I’ll complete the GNR in anything like a respectable time. Now it’s just a case of trying to get some running in and do enough work to get two thirds of the way round and then see what’s left from there.
Tuesday, 7 July 2009
Nealy two weeks off
The main reason for raising money for the BHF was because Angela was having an heart operation, she had that a couple of weeks ago and everything seems to have gone fine. However with going to Papworth (about 83 miles away) every day for 12 days the running went by the board.
Been out a couple of times but obviously not made the progress that I would have liked but thats the way it goes, Wifey obvously comes first.
I'm doing the Gt Bentley 5m race on Friday and should be able to get round in around the hour, I'm expecting to be last. Hopefully there will be some slower runners I can keep up with for at least the first 3 miles and see how long I can hang on after that - get a reasonable time and not keep people waiting too long.
Been out a couple of times but obviously not made the progress that I would have liked but thats the way it goes, Wifey obvously comes first.
I'm doing the Gt Bentley 5m race on Friday and should be able to get round in around the hour, I'm expecting to be last. Hopefully there will be some slower runners I can keep up with for at least the first 3 miles and see how long I can hang on after that - get a reasonable time and not keep people waiting too long.
Wednesday, 17 June 2009
Hundred miles and FRR
I went for my first run with the Felixstowe Road Runners last night. A good friendly bunch and some of similar speed as me, though most faster and fitter. It was good to be out with a crowd and I pushed harder than I would have done on my own. A hill session may not have been the ideal session to start with - a long 1.5mile 'warm up' to Gulpher Duck pond, circuits up and down the hill (I managed 3) then a slightly shorter run home.
Total 4.1 miles and this took me over the 100 mile mark since starting again.
Last week was not a good one and I was starting to doubt whether I could get back in to shape for the GNR, last night was a real pick-me-up and I'm back enthused again and looking forward to my next session with FFR in a couple of weeks time. Hopefully even more ready for what ever awaits.
Total 4.1 miles and this took me over the 100 mile mark since starting again.
Last week was not a good one and I was starting to doubt whether I could get back in to shape for the GNR, last night was a real pick-me-up and I'm back enthused again and looking forward to my next session with FFR in a couple of weeks time. Hopefully even more ready for what ever awaits.
Sunday, 7 June 2009
Sunday in Chapelgate
That's where the mileage takes me on my route to Newcastle, out of Norfolk and into Lincolnshire, past Kings Lynn and onwards towards Boston.
Some OK runs this week Monday was rubbish but the long run on Thursday and the interval session today went well, despite the wind. Perhaps the threat of rain kept me moving (it arrived a few minutes after I go indoors so worth the effort.
Finally booked some accommodation for the run, a 'lodge' on a caravan park in the middle of nowhere and a 40mile drive to the finish, and then a train to the start.
Some OK runs this week Monday was rubbish but the long run on Thursday and the interval session today went well, despite the wind. Perhaps the threat of rain kept me moving (it arrived a few minutes after I go indoors so worth the effort.
Finally booked some accommodation for the run, a 'lodge' on a caravan park in the middle of nowhere and a 40mile drive to the finish, and then a train to the start.
Monday, 1 June 2009
Increasing distance but no speed
The long run is up to 4 miles now, but at a pathetically slow pace - averaging around 13 min miles.
To achieve my target time that's got to get down to about 10 min miles on a long run and even quicker on the short ones.
I came to the decision not enter the Kirton 5 next Friday. I've not got the miles nor the speed to keep up with those who came last in 2008 - so I've postponed my first race for a month to hopefully get faster over 5miles.
Great Bentley 5 on 10th July is now the first target race, by which time the long run should be 7 miles so a 'fast' 5 (well under and hour) should a be more practical proposition.
To achieve my target time that's got to get down to about 10 min miles on a long run and even quicker on the short ones.
I came to the decision not enter the Kirton 5 next Friday. I've not got the miles nor the speed to keep up with those who came last in 2008 - so I've postponed my first race for a month to hopefully get faster over 5miles.
Great Bentley 5 on 10th July is now the first target race, by which time the long run should be 7 miles so a 'fast' 5 (well under and hour) should a be more practical proposition.
Tuesday, 19 May 2009
Run from the MiL
Monday I had to help shifting some furniture at the mother-in-laws, so wifey drove there and I ran home. Good plan - fastest session since I returned to running ;-)
Fast but not to the finish. I didn't manage one complete session without some walking this week. did at least 2/3 of the run but perhaps I'm slightly upping the speed and the distance is suffering.
Tried to keep it slow and steady on the first attempt at 4miles and was doing OK until I had to stop for traffic and then found it hard to keep going again. Also getting to the distance where some fluid on the run may help too. Need to find a comfortable way of carrying some.
On the map I'm at West Winch - an appropriate place for a sailor
Fast but not to the finish. I didn't manage one complete session without some walking this week. did at least 2/3 of the run but perhaps I'm slightly upping the speed and the distance is suffering.
Tried to keep it slow and steady on the first attempt at 4miles and was doing OK until I had to stop for traffic and then found it hard to keep going again. Also getting to the distance where some fluid on the run may help too. Need to find a comfortable way of carrying some.
On the map I'm at West Winch - an appropriate place for a sailor
Saturday, 16 May 2009
Wereham out
On the map I've reach Wereham, an appropriate place to finish the week after reaching the first target of running 3miles - and a 'hilly' run at that. After that success I went for a flatter 3.6 miles on Saturday.
I'm going to next week on a bit of a high, with the ambition of staggering around a 4mile course and picking up the pace on the shorter runs. Long runs are too slow at the minute and it's time to start working on that if I'm to do the Kirton 5 in under and hour
I'm going to next week on a bit of a high, with the ambition of staggering around a 4mile course and picking up the pace on the shorter runs. Long runs are too slow at the minute and it's time to start working on that if I'm to do the Kirton 5 in under and hour
Sunday, 10 May 2009
Music while you run - it helped
Actually completed a 2.8mile run with out stopping, Ave pace 11:57 so not quick. Reversed on a route so there was no 'I'm usually knackered by here' type thoughts. The other big change was listening to a 30min track from MP3running while out on the run I found it helped.
A good gym session followed by a long run the next day was not a good combination so failed to run all the next one. Today was an 'interval session", down to the prom and 5 fasted paced sessions. Still not fit enough to recover and run but kept the walks much shorter than previous walk run session ends.
Not a bad week but could be better - but the music works
A good gym session followed by a long run the next day was not a good combination so failed to run all the next one. Today was an 'interval session", down to the prom and 5 fasted paced sessions. Still not fit enough to recover and run but kept the walks much shorter than previous walk run session ends.
Not a bad week but could be better - but the music works
Friday, 1 May 2009
Almost at the 50 mile mark
Didn't do the planned run on Wednesday, as I went to see the quack about my chest. She gave me an inhaler to use before exercising which seems to help, so did the curry I think ;-)
Did go to the gym yesterday and had a good run today - furthest I run continuously so far (23.5 mins) and after waiting for the traffic managed another 10mins running (+ another couple of stops)
On the map I'm now at Two Mile Bottom (yeah I know I still have some weight to lose) and have completed 49.6 miles so far. Hopefully things will start to get back on track so I can comfortably do my first comeback race on the 7th June.
Did go to the gym yesterday and had a good run today - furthest I run continuously so far (23.5 mins) and after waiting for the traffic managed another 10mins running (+ another couple of stops)
On the map I'm now at Two Mile Bottom (yeah I know I still have some weight to lose) and have completed 49.6 miles so far. Hopefully things will start to get back on track so I can comfortably do my first comeback race on the 7th June.
Wednesday, 29 April 2009
Cupido Lanuched
Sorted out Cupido - my little Bradwell 18 yacht and got her in to the water. How ever it meant that the training stopped. The last run last Wednesday got me across the border and into Thetford.
Neither of the runs last week where particularly good and I'm going to have to start improving quickly to reach the first target of completing the Kirton Friday 5 and doing it in under an hour.
A change of training régime this week - I'm going to start doing some speed and strength work as well as gradually stepping up the mileage. First session in fartleks along the prom tonight, hopefully this will improve the lung capacity which seems to be the main restricting factor at the moment.
Neither of the runs last week where particularly good and I'm going to have to start improving quickly to reach the first target of completing the Kirton Friday 5 and doing it in under an hour.
A change of training régime this week - I'm going to start doing some speed and strength work as well as gradually stepping up the mileage. First session in fartleks along the prom tonight, hopefully this will improve the lung capacity which seems to be the main restricting factor at the moment.
Friday, 17 April 2009
Last Week in Suffolk
The first run next week should see me cross in to foreign lands - (well Norfolk ;-) just north of Euston
Upped the mileage again to 3 miles and attempting Week 7 or the schedule: Run 15mins rest 1 Run 15 mins. First try at this wasn't great - ran the first 15 minutes OK but then only intermittently form there home. Second try better - 2 minutes quicker but still 3 more stops than there should be
Gym got cancelled this week (and probably next week) as I need to get the boat ready for launch, still sanding and polishing is pretty good exercise too.
I committed to raising money for the British Heart Foundation this week, and a widget on the right hand side shows will show things are going. I don't plan looking for sponsors until after the Kirton Friday five on June 5th, gradually widening the circle of friends and colleagues.
Finally I discovered the Fetch Everyone running site - great for keeping the log and planning routes, doing it all on there now is much easier than manipulating spreadsheets etc. (I'm 'mas' on there)
Upped the mileage again to 3 miles and attempting Week 7 or the schedule: Run 15mins rest 1 Run 15 mins. First try at this wasn't great - ran the first 15 minutes OK but then only intermittently form there home. Second try better - 2 minutes quicker but still 3 more stops than there should be
Gym got cancelled this week (and probably next week) as I need to get the boat ready for launch, still sanding and polishing is pretty good exercise too.
I committed to raising money for the British Heart Foundation this week, and a widget on the right hand side shows will show things are going. I don't plan looking for sponsors until after the Kirton Friday five on June 5th, gradually widening the circle of friends and colleagues.
Finally I discovered the Fetch Everyone running site - great for keeping the log and planning routes, doing it all on there now is much easier than manipulating spreadsheets etc. (I'm 'mas' on there)
Sunday, 12 April 2009
Less than 30% fat!
Two small milestones - according to my measurements I've 'only' got 29.67% body fat (down from 33.75% at the start of the training) Still a way to go though - I need to be below 20% to be healthy. I also weigh less than 200 pounds I've also lost half a stone in weight but still 2 stone to loose.
Lots of changes this week in the training this week
- Stopped the swimming and replaced it with another run,
- upped the distance for each run too to 2.5miles,
- changed the route so no steps but run up hill instead
- got the legs out! Running in shorts from now on
The running itself was OK but I'll need to repeat the week as I can't complete the second or third of the sessions at the moment, but am improving each time I go out. Also had the best gym session so far too.
Lots of changes this week in the training this week
- Stopped the swimming and replaced it with another run,
- upped the distance for each run too to 2.5miles,
- changed the route so no steps but run up hill instead
- got the legs out! Running in shorts from now on
The running itself was OK but I'll need to repeat the week as I can't complete the second or third of the sessions at the moment, but am improving each time I go out. Also had the best gym session so far too.
Saturday, 4 April 2009
Home of the Outlaws
This weeks distance takes me to Stowemarket, where Angela's family were born and raised. We took them on a drive out to see where their grandparents lived and came across the Joe Cox Half marathon, it did set me wondering as to where I would be in the field - then I saw a round red fellow, stripped to the waist and carrying his vest and though mmm that's probably close. As it turned out there were a good many runners behind him so it would have been a good run I suspect. Next morning at work there was a young lad rattling a tin raising money for MS, he's running the the London Marathon and he was in the Joe Cox as well.
As to my running it seems to have been a good week - in the end I went for Week 5 and nearly did it - had to stop in the last session as the lungs haven't caught up with the legs. Week 6 in the plan seems a big jump and not consistent with the following weeks so I'm amending it to something more sensible: Run 10min Rest 1 min repeat 3 times. I'll also have to up the distance a bit to fit it in add another 0.3 of a mile might do it, may be a little more.
As to my running it seems to have been a good week - in the end I went for Week 5 and nearly did it - had to stop in the last session as the lungs haven't caught up with the legs. Week 6 in the plan seems a big jump and not consistent with the following weeks so I'm amending it to something more sensible: Run 10min Rest 1 min repeat 3 times. I'll also have to up the distance a bit to fit it in add another 0.3 of a mile might do it, may be a little more.
Sunday, 29 March 2009
Rest Week? or just a bad un
Do to various commitments including a couple of trips to Cambridge thins didn't exactly go to plan.
It started off OK with a good solid RW week 4 run on Monday, Tuesday Badminton was OK but still felling the effects of Monday. Wednesday was a gym session - though not so much strength work as it was lunchtime instead of evening. Thursday, no swimming as we had to go to Cambridge. Friday the weather was so 'orrible I decided to leave it until Saturday. Saturday in Cambridge again and though I'd leave it until Sunday. Sunday was nice so we too the outlaws to see some of their old haunts around Blaxhall. A liquid lunch at the Hitching White Horse was not exactly good preperation for a training session but I went anyway - not great.
So next week shold be back to normal and I'll try a sort of Week 4.5. Probably something like
Run 8min rest 2, Run 6min rest 2, Run 6 min (or home), which is about the same about to running time as week 4 but just a bit longer and fewer sessions.
It started off OK with a good solid RW week 4 run on Monday, Tuesday Badminton was OK but still felling the effects of Monday. Wednesday was a gym session - though not so much strength work as it was lunchtime instead of evening. Thursday, no swimming as we had to go to Cambridge. Friday the weather was so 'orrible I decided to leave it until Saturday. Saturday in Cambridge again and though I'd leave it until Sunday. Sunday was nice so we too the outlaws to see some of their old haunts around Blaxhall. A liquid lunch at the Hitching White Horse was not exactly good preperation for a training session but I went anyway - not great.
So next week shold be back to normal and I'll try a sort of Week 4.5. Probably something like
Run 8min rest 2, Run 6min rest 2, Run 6 min (or home), which is about the same about to running time as week 4 but just a bit longer and fewer sessions.
Sunday, 22 March 2009
Only way is up?
Generally a good week on the training front, the trouble with a nice run down to the sea and back is that it's down to the sea which means is up on the way home. Ok it's not steep, it's not even that high (we're about 17 metres above sea level) but it is that long slow unrelenting type winding though the estate.
As I get fitter I'll just be able to take it in my stride, later on I'll have to be seeking out long slow hills as there is plenty of hills in the GNR, but for now it's just at the wrong time in every run.
On the map I'm at the Suffolk Water Park in Bramford, I remember doing a Boys Brigade raft race there many years ago but it seems it's all fishing now so I'll run on by.
Next week is Week 4 in the plan Run five mins, walk two mins. Repeat four times.
As I get fitter I'll just be able to take it in my stride, later on I'll have to be seeking out long slow hills as there is plenty of hills in the GNR, but for now it's just at the wrong time in every run.
On the map I'm at the Suffolk Water Park in Bramford, I remember doing a Boys Brigade raft race there many years ago but it seems it's all fishing now so I'll run on by.
Next week is Week 4 in the plan Run five mins, walk two mins. Repeat four times.
Saturday, 14 March 2009
'Week 2' ends at Portman Road
Another good week, did the 'Week 2' runs OK this time so will move on to:
Week 3 - Run 3 mins walk 1 mins. Repeat 6 times.
Certainly in the first few repetitions on Friday it felt like I could run for a bit longer, I'll find out on Wednesday. I think the Friday run always suffers a bit from being the third of 3 tough days. My weekly schedule goes something like - Monday Gym, Tuesday Badminton, Wednesday Run 1, Thursday Swim, Friday Run 2. The week end is usually busy doing something other than sitting on my bottom, this weekend its scrubbing the boats bottom.
On the map I've reached Portman Road, home of the Super Blues and also the BT Exchange. Dad worked at the exchange for many years, I had my job interview for BT (actually Post Offfice Telecommunications) in a building next door in 1977 and have been with BT ever since.
Me, me mum, and wifey are season ticket holders at ITFC hudderling together in the Cobbold Stand and occasionally having something to cheer about. We've just renewed for next season too so must be gluttons for punishment ;-)
Week 3 - Run 3 mins walk 1 mins. Repeat 6 times.
Certainly in the first few repetitions on Friday it felt like I could run for a bit longer, I'll find out on Wednesday. I think the Friday run always suffers a bit from being the third of 3 tough days. My weekly schedule goes something like - Monday Gym, Tuesday Badminton, Wednesday Run 1, Thursday Swim, Friday Run 2. The week end is usually busy doing something other than sitting on my bottom, this weekend its scrubbing the boats bottom.
On the map I've reached Portman Road, home of the Super Blues and also the BT Exchange. Dad worked at the exchange for many years, I had my job interview for BT (actually Post Offfice Telecommunications) in a building next door in 1977 and have been with BT ever since.
Me, me mum, and wifey are season ticket holders at ITFC hudderling together in the Cobbold Stand and occasionally having something to cheer about. We've just renewed for next season too so must be gluttons for punishment ;-)
Monday, 9 March 2009
Week 2 - good but...
Week 2 went OK, I did better in the gym on the rowing machine and elliptical runner and also went further and faster in the pool. However the runs were a big step up from week 1, it was almost twice as much running an half as much walking so I struggled in the last couple of repeats each time, nice to be out there though.
Friday was my first run down to the sea rather than around the roads, which was really pleasant, however climbing back up the steps to Brackenberry Car Park was a bit of an effort at the end of the run and I sat admiring the view for a minute or too. Good job I'm not worried about times at the moment. According to the map I'm at the Suffolk Trinity Statues (Suffolk Punch, Red Poll Cow and a Suffolk Sheep)
So next week will be week 2 again, and see if I can complete it this time.
Tuesday, 3 March 2009
First week of running
Well the gym work and the swimming must of helped.
The Week 1 runs should have been Run one min, walk 90 seconds. Repeat eight times, but I cut the walking sections to 1 min and had to to repeat nine times to get home. I did about 1.5 miles each time, so now leaving Trimley St Martin acording to the map, fortunately not stopping at Seamark Nunn for once.
I also managed to loose a few pounds so no longer obese! - Just overweight at 14st 5lbs
Week 2 - Run two minutes, walk one minute. Repeat seven times.
I reckon this will be about 2 miles each run. The only problem is that my left ankle is playing up due to an old injury. Next week it will be more gym and less running, though 10min on the Rowing machine and 10mins on the Elliptical runner is as good as the 20min running session I should be doing and has the advantage of being no impact.
The Week 1 runs should have been Run one min, walk 90 seconds. Repeat eight times, but I cut the walking sections to 1 min and had to to repeat nine times to get home. I did about 1.5 miles each time, so now leaving Trimley St Martin acording to the map, fortunately not stopping at Seamark Nunn for once.
I also managed to loose a few pounds so no longer obese! - Just overweight at 14st 5lbs
Week 2 - Run two minutes, walk one minute. Repeat seven times.
I reckon this will be about 2 miles each run. The only problem is that my left ankle is playing up due to an old injury. Next week it will be more gym and less running, though 10min on the Rowing machine and 10mins on the Elliptical runner is as good as the 20min running session I should be doing and has the advantage of being no impact.
Tuesday, 24 February 2009
New Shoes
After last nights run I decided I couldn't do too many more runs without getting some more shoes.
Time to go to a real running shop and get the credit card out.
I went to Sweatshop on Ransomes Europark where I got a video gait analysis done. The assistent was very helpful and seemed to know what he was talking about. He came out with 4 different shoes that would suit my running style from 4 diferent manufactures. I tried each in turn running around the store and I walked out with a pair of Asics GT2140.
I could have got them a bit less on the net but the excellent service was worth the extra.
Time to go to a real running shop and get the credit card out.
I went to Sweatshop on Ransomes Europark where I got a video gait analysis done. The assistent was very helpful and seemed to know what he was talking about. He came out with 4 different shoes that would suit my running style from 4 diferent manufactures. I tried each in turn running around the store and I walked out with a pair of Asics GT2140.
I could have got them a bit less on the net but the excellent service was worth the extra.
Monday, 23 February 2009
First Run
Went out for the first time tonight. I'm following the Runner's World Get-Started schedule, which for this week is:
Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
I ended up repeating it eight and a half time to get home, total distance of 1.56 miles according to Google Maps. So I just need to be able to run 10times that without stopping ;-) I was still OK at the end and could have gone a little further I think - but not much. This gets me as far as the Bounty Fisheries fish & chip shop on my way to Newcastle, best not stop I suppose.
It felt good to be out on the road again with a great target to aim for, but I really need some new shoes.
Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
I ended up repeating it eight and a half time to get home, total distance of 1.56 miles according to Google Maps. So I just need to be able to run 10times that without stopping ;-) I was still OK at the end and could have gone a little further I think - but not much. This gets me as far as the Bounty Fisheries fish & chip shop on my way to Newcastle, best not stop I suppose.
It felt good to be out on the road again with a great target to aim for, but I really need some new shoes.
Friday, 20 February 2009
Great North Run - I'm in!
I found out today that I've been accepted to run the Great North Run on 20th September 2009.
I used to run and have done the London Marathon a couple of times, but that was 15 years ago and I haven't run much since. I'm currently 14st 9lbs - that's 2lbs into the BMI obese category.
So I've got a plan for the first 8 weeks. Which I'll start on the 23rd February. In the mean time it's to the gym a couple of times a week to get some aerobic work done, strengthen the knees to prevent old injuries returning and try and loose a few pounds.
It's about 295 miles from home to the start of the race, and as I expect I'll have to run at least distance in training to do a good time in September I'll be adding up the miles as I grind them out on the track trails and footpaths around Felixstowe, and using it as a gauge to tell how close I'm getting to Newcastle.
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