Very quick update - gotta study! As planned, did a 15,15:1 run today through another grim and overcast early morning. I had my Monday legs on for some reason and the early part of the 2nd 15 minute section was difficult, and both legs were complaining. However, the last 5 minutes or so were by far the best part of the run. Don't know how that works.
Hopefully, I'll repeat this effort on Monday and move on as planned later in the week.
Fri: 3.1 miles, 30 minutes, 15,15:1 run:walk 9:41 pace. 5C
Monthly stats for this year:
March, 2007: 40.2 Mi 6:27:22
February: 27.5 Mi 4:31:00
January: 25.0 Mi 4:06:12
All the best.
Mr Stumble
Friday, March 30, 2007
Wednesday, March 28, 2007
I don't like Mondays.
Busy week again this week and I have a professional exam coming up this weekend, so I'm going to be short on time getting things written up here till next Monday.
However, after some mulling and welcome comments and feedback, I'm accelerating my slow pace of increases to hopefully get the magic 30 minutes without stopping in the next few weeks.
Mondays though seem to be bothering me. Monday morning just gone was just a horrible slog to get through the run even at 11:11:8 minute run segments. It's the same as last week - and it's not like I've been partying or staying up late. It was a grim cold grey day and suited my mood. On the plus side though, Monday took my current shoe mileage over 100 miles, so a milestone of sorts reached.
This morning was an entirely different matter. Running 13:13:4 actually felt easy(ish), and I felt I could easily have wrapped the last 4 minutes onto the 13. Why didn't I? Well, I'm a slave to Mr Garmin and didn't want to mess my records up. Plus, I've been impetuous before and have paid the price, so I'm keeping to the plan.
This has spurred me on though, and on Friday, I plan a straight 15:15. It then looks like this:
Monday 15:15 (As I don't like Mondays and see this as maintaining the gains only)
Wednesday 20:10
Friday 25:5
Monday 30 (or maybe Wednesday, as I've established my Monday problem)
Being ever pragmatic, if whilst I'm going for the summit of my goal I can feel the impending blizzard of injury, I'll retreat to the base camp of crushing failure to re-plan my assault on this little ambition, no doubt with a block of ice round my ankle.
The ankle BTW is still not properly fixed. It's not painful, just feeling a bit stressed out. A couple of weeks ago, I chased after my physio appointment. In their wisdom, the local NHS Trust has decided to centralise all of the physio services in the city, to make them more efficient. Thus instead of having to wait a week or two for an assessment and treatment plan at our local doctors office, I now have to wait until June (I think it is June this year) to get an initial assessment some place about 4 miles away.
All being well, I'll be able to run there and back by that time ;).
Training this week.
Mon 3.14 miles, 30:22 minutes, 11,11,8:1 run:walk 9:41 pace. 5C
Wed 3.11 miles, 30 minutes, 13,13,4:1 run:walk 9:41 pace. 4C
[Garmin problems both days, probably related to high relative humidity and thick cloud.]
All the best.
Mr Stumble.
However, after some mulling and welcome comments and feedback, I'm accelerating my slow pace of increases to hopefully get the magic 30 minutes without stopping in the next few weeks.
Mondays though seem to be bothering me. Monday morning just gone was just a horrible slog to get through the run even at 11:11:8 minute run segments. It's the same as last week - and it's not like I've been partying or staying up late. It was a grim cold grey day and suited my mood. On the plus side though, Monday took my current shoe mileage over 100 miles, so a milestone of sorts reached.
This morning was an entirely different matter. Running 13:13:4 actually felt easy(ish), and I felt I could easily have wrapped the last 4 minutes onto the 13. Why didn't I? Well, I'm a slave to Mr Garmin and didn't want to mess my records up. Plus, I've been impetuous before and have paid the price, so I'm keeping to the plan.
This has spurred me on though, and on Friday, I plan a straight 15:15. It then looks like this:
Monday 15:15 (As I don't like Mondays and see this as maintaining the gains only)
Wednesday 20:10
Friday 25:5
Monday 30 (or maybe Wednesday, as I've established my Monday problem)
Being ever pragmatic, if whilst I'm going for the summit of my goal I can feel the impending blizzard of injury, I'll retreat to the base camp of crushing failure to re-plan my assault on this little ambition, no doubt with a block of ice round my ankle.
The ankle BTW is still not properly fixed. It's not painful, just feeling a bit stressed out. A couple of weeks ago, I chased after my physio appointment. In their wisdom, the local NHS Trust has decided to centralise all of the physio services in the city, to make them more efficient. Thus instead of having to wait a week or two for an assessment and treatment plan at our local doctors office, I now have to wait until June (I think it is June this year) to get an initial assessment some place about 4 miles away.
All being well, I'll be able to run there and back by that time ;).
Training this week.
Mon 3.14 miles, 30:22 minutes, 11,11,8:1 run:walk 9:41 pace. 5C
Wed 3.11 miles, 30 minutes, 13,13,4:1 run:walk 9:41 pace. 4C
[Garmin problems both days, probably related to high relative humidity and thick cloud.]
All the best.
Mr Stumble.
Sunday, March 25, 2007
Moo.
Last weekend I planned out a new course to something a bit less hilly. Not that I'm running up Everest or anything like that, but I'm not doing myself any favours by stressing my ankles, and this in turn might be holding me back from my main goal of just running for the whole 30 minutes.
The new course also has the benefit of not including a fairly fast and busy dual-carriageway road, so my risk of coming off worse in a runner vs. car bout has been reduced.
Last Monday morning was one of those days where you really feel like not running. It had snowed overnight and the pavements and roads were slushy - half melted snow holding together pools of ice cold water.
On top of that, I just felt like crap and my right calf was mooing achingly, even before I set out. However, once I'd dragged myself downstairs and out into the bright and sunny morning (0C, 32F), I was determined to battle on through.
I ended up over-compensating for feeling rough and completed the course much faster than I had intended and average 9:27 pace with the first mile under 9:00. With the slushy surface, any slight mis-step (and there were plenty) would send a jet of water from the sole of one foot straight onto the front topside of the other one. The foot-freezer-effect would then set in for a few hundred yards, but I was surprised how rapidly my feet warmed and dried out after each splash landing.
My calf continued to moo all day, but was much improved by Wednesday, another cold and sunny morning, -2C (28.5F). Although below freezing, the ground was dry with no ice, and I felt great on return, having managed to control my pace better. So on Friday, it was time to move up to 11,11,8 minute run segments and see how that felt. It felt pretty good.
So my plan now is to run 11,11,8 tomorrow then 13,13,4 for the remainder of the week hitting 15,15 a week Monday. I do think this flatter course is going to make a big difference. I should have done this months ago!
Training for last week:
Mon 3.18 miles, 30 minutes, 10:1 run:walk 9:27 pace. 0C
Wed 3.11 miles, 30 minutes, 10:1 run:walk 9:39 pace. -2C
Fri 3.14 miles, 30 minutes, 11,11,8:1 run:walk 9:34 pace. 5C
All, the best.
Mr Stumble.
The new course also has the benefit of not including a fairly fast and busy dual-carriageway road, so my risk of coming off worse in a runner vs. car bout has been reduced.
Last Monday morning was one of those days where you really feel like not running. It had snowed overnight and the pavements and roads were slushy - half melted snow holding together pools of ice cold water.
On top of that, I just felt like crap and my right calf was mooing achingly, even before I set out. However, once I'd dragged myself downstairs and out into the bright and sunny morning (0C, 32F), I was determined to battle on through.
I ended up over-compensating for feeling rough and completed the course much faster than I had intended and average 9:27 pace with the first mile under 9:00. With the slushy surface, any slight mis-step (and there were plenty) would send a jet of water from the sole of one foot straight onto the front topside of the other one. The foot-freezer-effect would then set in for a few hundred yards, but I was surprised how rapidly my feet warmed and dried out after each splash landing.
My calf continued to moo all day, but was much improved by Wednesday, another cold and sunny morning, -2C (28.5F). Although below freezing, the ground was dry with no ice, and I felt great on return, having managed to control my pace better. So on Friday, it was time to move up to 11,11,8 minute run segments and see how that felt. It felt pretty good.
So my plan now is to run 11,11,8 tomorrow then 13,13,4 for the remainder of the week hitting 15,15 a week Monday. I do think this flatter course is going to make a big difference. I should have done this months ago!
Training for last week:
Mon 3.18 miles, 30 minutes, 10:1 run:walk 9:27 pace. 0C
Wed 3.11 miles, 30 minutes, 10:1 run:walk 9:39 pace. -2C
Fri 3.14 miles, 30 minutes, 11,11,8:1 run:walk 9:34 pace. 5C
All, the best.
Mr Stumble.
Saturday, March 24, 2007
A little entertainment
After seeing Mike's video, linked to by Phil, I thought you might like a little entertainment from over here too! Not a cute vid, but I find this quite funny to watch.
This is my eldest daughter, sat next to me on a freefall-drop-ride at Drayton Manor park in Staffordshire UK. The scream you can here is from the young lady to my left (not visible in the video). And yes, I was a bit deaf afterwards. The grunty gargling noise during the descent is me. :)
Enjoy.
My Stumble.
This is my eldest daughter, sat next to me on a freefall-drop-ride at Drayton Manor park in Staffordshire UK. The scream you can here is from the young lady to my left (not visible in the video). And yes, I was a bit deaf afterwards. The grunty gargling noise during the descent is me. :)
Enjoy.
My Stumble.
Sunday, March 18, 2007
Charing Cross
Have you ever been in a public place and suddenly and unexpectedly had the spotlight swung on you? You know, you arrange the chairs for a school concert - just mucking in and suddenly someone thinks you need to be presented a bottle of bubbly in front of 500 people. That sort of thing.
Last Tuesday I was on the Tube heading South to Embankment listening to FDip before a customer visit and what do you know, the spotlight was suddenly on me. And that exact same feeling of "OMG I want to run and hide" came over me. Not easy to achieve on a Tube train.
Of course, I should have expected it. I had sent Steve a short note, intended as a minor contribution to the C25K episode, kind of a "I'm doin' it and this really helped me" note, but it probably arrived too late and missed the deadline for inclusion. And then this little boomerang hit me 2 weeks later as we were pulling into Charing Cross. The woman sat opposite noticed and even briefly put her book down to frown at my obvious squirming. Isn't it strange how even though you know no-one else can hear what you're hearing through those ear-buds, your (well, my) brain acts like it's on the tannoy and the SuperTrouper has swung over and lit me up.
Anyway, goofy as it was, it was heartfelt and I did mean it all. This blog, as a tool to meet other runners and the subsequent chivying along and advice received, as well as reading what others are up to, really has kept me going.
So, really, thank you. And thanks Steve for the mention.
Back to this week, whilst not in the City I've had 3 good runs this week.
Mon 3.1 miles, 30 minutes, 10:1 run:walk 9:41 pace. 2C
(Garmin tells me it was 3.41 miles, but I think it got confused somewhere)
Wed 3.1 miles, 30 minutes, 10:1 run:walk 9:41 pace. 2C
Fri 3.15 miles, 30 minutes, 10:1 run:walk 9:31 pace. 0C
As noted, Mr Garmin has started getting a bit confused again, I suspect through some reflected signal somewhere it placed me almost a third of a mile from where I actually was on the course. I was very surprised to see my pace over the first mile reported as 7:44. I don't think so. I'm looking at other course possibilities now as I've just added more height to the top end of the run and could do with a flatter course. I'll see what jockeying MapMyRun will turn up.
Hope all is well with you!
Mr Stumble.
Last Tuesday I was on the Tube heading South to Embankment listening to FDip before a customer visit and what do you know, the spotlight was suddenly on me. And that exact same feeling of "OMG I want to run and hide" came over me. Not easy to achieve on a Tube train.
Of course, I should have expected it. I had sent Steve a short note, intended as a minor contribution to the C25K episode, kind of a "I'm doin' it and this really helped me" note, but it probably arrived too late and missed the deadline for inclusion. And then this little boomerang hit me 2 weeks later as we were pulling into Charing Cross. The woman sat opposite noticed and even briefly put her book down to frown at my obvious squirming. Isn't it strange how even though you know no-one else can hear what you're hearing through those ear-buds, your (well, my) brain acts like it's on the tannoy and the SuperTrouper has swung over and lit me up.
Anyway, goofy as it was, it was heartfelt and I did mean it all. This blog, as a tool to meet other runners and the subsequent chivying along and advice received, as well as reading what others are up to, really has kept me going.
So, really, thank you. And thanks Steve for the mention.
Back to this week, whilst not in the City I've had 3 good runs this week.
Mon 3.1 miles, 30 minutes, 10:1 run:walk 9:41 pace. 2C
(Garmin tells me it was 3.41 miles, but I think it got confused somewhere)
Wed 3.1 miles, 30 minutes, 10:1 run:walk 9:41 pace. 2C
Fri 3.15 miles, 30 minutes, 10:1 run:walk 9:31 pace. 0C
As noted, Mr Garmin has started getting a bit confused again, I suspect through some reflected signal somewhere it placed me almost a third of a mile from where I actually was on the course. I was very surprised to see my pace over the first mile reported as 7:44. I don't think so. I'm looking at other course possibilities now as I've just added more height to the top end of the run and could do with a flatter course. I'll see what jockeying MapMyRun will turn up.
Hope all is well with you!
Mr Stumble.
Friday, March 09, 2007
Breaking 5K
This week has seen some really lovely sunny mornings to run in, followed by rain later in the day. This is of course perfect for me, and getting out of bed when it's light is so much easier.
Things continue to progress slowly but surely and the graph from RunningAhead shows my mileage drifting upwards to the point where I am actually running 5K now, with 2 walking breaks.
I've managed to stay at 10:1 run:walk all through this week without anything breaking. I have certainly found there to be an increase in complaint from my ankle tendon, but as things stand on Friday afternoon, it seems to have started getting used to the extra effort and there is less grumbling down there than at the beginning of the week.
I now plan to keep this going through next week and then add an extra minute so I'm running 11:11:8, then continue to keep my total running time at 30 minutes whilst I continue increasing towards 15 minutes. Hopefully, this very gradual approach will prevent further injury.
I think I can now say I've partially met one of my goals here. I am running for 30 minutes, I just have to work on the "stopping" part now.
This weekend sees me at a family event in Somerset which I'm looking forward to. Unfortunately, it clashed with a real 5K event I had hoped to run, the "Hearts First Jog - Wyre Forest 5k" on Sunday. This looked like a really good one to start as it's in a place I love to go walking anyway, it's only a half hour ride to get there and it's in aid of the British Heart Foundation. However, family first, so I'll continue looking for another opportunity as I carry on training. It would be great to post my first PR in something before I get a year into this blog!
Wed 3.11 miles, 30 minutes, 10:1 run:walk 9:39 pace. 2C
Fri 3.11 miles, 30 minutes, 10:1 run:walk 9:39 pace. 3C
Mr Stumble.
Things continue to progress slowly but surely and the graph from RunningAhead shows my mileage drifting upwards to the point where I am actually running 5K now, with 2 walking breaks.
I now plan to keep this going through next week and then add an extra minute so I'm running 11:11:8, then continue to keep my total running time at 30 minutes whilst I continue increasing towards 15 minutes. Hopefully, this very gradual approach will prevent further injury.
I think I can now say I've partially met one of my goals here. I am running for 30 minutes, I just have to work on the "stopping" part now.
This weekend sees me at a family event in Somerset which I'm looking forward to. Unfortunately, it clashed with a real 5K event I had hoped to run, the "Hearts First Jog - Wyre Forest 5k" on Sunday. This looked like a really good one to start as it's in a place I love to go walking anyway, it's only a half hour ride to get there and it's in aid of the British Heart Foundation. However, family first, so I'll continue looking for another opportunity as I carry on training. It would be great to post my first PR in something before I get a year into this blog!
Wed 3.11 miles, 30 minutes, 10:1 run:walk 9:39 pace. 2C
Fri 3.11 miles, 30 minutes, 10:1 run:walk 9:39 pace. 3C
Mr Stumble.
Monday, March 05, 2007
Sunrise
My luck on the weather front seems to be holding out. Over last week, even though we had significant rain, enough to turn our back garden into a mini swamp, I managed to run in barely a drizzel on one day, overcast another and clear skys the third. The Friday temperature dipped to zero C, nothing a pair of gloves couldn't sort out.
This was my second week of running 9 minute sections and it's been going pretty well. My right ankle continues to feel a little sore the day after, but nothing that causes me to hobble. I keep thinking I must do some preventative icing, but then forget at the point where I collapse on the sofa at around 9pm. Especially as I'm catching up on Battlestar Galactica, rented from Amazon. Hadn't seen any of the new series until a couple of weeks ago and am pretty hooked now.
Mon 2.70 miles, 27 minutes, 9:1 run:walk 10:00 pace. 5C
Wed 2.75 miles, 27 minutes, 9:1 run:walk 9:50 pace. 4C
Fri 2.85 miles, 27 minutes, 9:1 run:walk 9:29 pace. 0C
I seem to be falling into a pattern where my pace improves over the week, then drops back to 10:00 mile the next Monday. Must be to do with what I eat over the weekend, this weekend being especially bad as we had a bit of a family get together on Saturday night, involving copious amounts of Chinese food, pies and beer. Not good for The Plan.
Earlier in the week, I listened to Fdip and Steve's C25K discussion. I wish it was all that easy for me! I'm stuck at around week 6 mark - my mileage is ahead, but I just can't make those larger additions to running-distance-per-interval without risking it all. This said, it did help me make the decision to at least increment a little bit this morning, and so I ran 3 x 10 minutes, finally making it back over 3 miles for the first time since around July last year. This did mean a modification of my route, and I did have some trouble crossing a main road, essentially pushing my way across through a gap in a line of cars heading into town, nose-to-tail at about 20Mph.
This morning also marked another glorious moment. I was running after Sunrise again! I couldn't see Sunrise itself, as there is a ridge to the East of my house. The sun came up at 6:47, I started running at 6:56 and caught it's first rays whilst running through the Woodlands walk at 7:10. It really was lovely out this morning and certainly the best part of todays weather thus far.
Mon 3.05 miles (nearly 5K), 30 minutes, 10:1 run:walk 9:51 pace. 2C
Hope all is well with you.
Mr Stumble.
This was my second week of running 9 minute sections and it's been going pretty well. My right ankle continues to feel a little sore the day after, but nothing that causes me to hobble. I keep thinking I must do some preventative icing, but then forget at the point where I collapse on the sofa at around 9pm. Especially as I'm catching up on Battlestar Galactica, rented from Amazon. Hadn't seen any of the new series until a couple of weeks ago and am pretty hooked now.
Mon 2.70 miles, 27 minutes, 9:1 run:walk 10:00 pace. 5C
Wed 2.75 miles, 27 minutes, 9:1 run:walk 9:50 pace. 4C
Fri 2.85 miles, 27 minutes, 9:1 run:walk 9:29 pace. 0C
I seem to be falling into a pattern where my pace improves over the week, then drops back to 10:00 mile the next Monday. Must be to do with what I eat over the weekend, this weekend being especially bad as we had a bit of a family get together on Saturday night, involving copious amounts of Chinese food, pies and beer. Not good for The Plan.
Earlier in the week, I listened to Fdip and Steve's C25K discussion. I wish it was all that easy for me! I'm stuck at around week 6 mark - my mileage is ahead, but I just can't make those larger additions to running-distance-per-interval without risking it all. This said, it did help me make the decision to at least increment a little bit this morning, and so I ran 3 x 10 minutes, finally making it back over 3 miles for the first time since around July last year. This did mean a modification of my route, and I did have some trouble crossing a main road, essentially pushing my way across through a gap in a line of cars heading into town, nose-to-tail at about 20Mph.
This morning also marked another glorious moment. I was running after Sunrise again! I couldn't see Sunrise itself, as there is a ridge to the East of my house. The sun came up at 6:47, I started running at 6:56 and caught it's first rays whilst running through the Woodlands walk at 7:10. It really was lovely out this morning and certainly the best part of todays weather thus far.
Mon 3.05 miles (nearly 5K), 30 minutes, 10:1 run:walk 9:51 pace. 2C
Hope all is well with you.
Mr Stumble.
More pancakes
As you asked Phil, here's my current recipe!
Breakfast Pancakes
140 grams (5 oz) plain flour
7 grams (1.5 teasp ) baking powder
3.5 grams (0.5 teasp) salt
28 grams (2 tablesp / 1 oz) white sugar
1 large egg
240ml (8.5 fl Oz) milk
2 tablesp unsalted butter
Whisk together flour, baking powder salt and sugar. In another bowl, whisk together egg, milk and melted butter. Add egg mixture to flour mix and stir until smooth.
Heat pancake maker. Gently cook first side for 1 to 2 minutes, then flip and cook the other side.
I serve with maple syrup, sliced banana and vanilla ice-cream. Mmmmm. I don't think I can run far enough yet to burn off a stack of these!
Always looking to improve, so alternatives welcome!
Mr Stumble.
Breakfast Pancakes
140 grams (5 oz) plain flour
7 grams (1.5 teasp ) baking powder
3.5 grams (0.5 teasp) salt
28 grams (2 tablesp / 1 oz) white sugar
1 large egg
240ml (8.5 fl Oz) milk
2 tablesp unsalted butter
Whisk together flour, baking powder salt and sugar. In another bowl, whisk together egg, milk and melted butter. Add egg mixture to flour mix and stir until smooth.
Heat pancake maker. Gently cook first side for 1 to 2 minutes, then flip and cook the other side.
I serve with maple syrup, sliced banana and vanilla ice-cream. Mmmmm. I don't think I can run far enough yet to burn off a stack of these!
Always looking to improve, so alternatives welcome!
Mr Stumble.
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