Down One Place at Number 2 (The Running Charts)

A Non-mover at #10 its the 5K a distance for anyone quick or slow.

Number 9 isn’t going anywhere its 10 Miles for when you want to let of steam but don’t have another 3 miles in the legs

Straight in at 8 its the 7 to 8 Miles – long enough to be tempo and not burn out, or useful if you want to extend that 10K if you have the energy or used as a long slow run with sections of speed.

Number 7 moves down five place partly because I’ve not done it for a while it’s the Marathon. A great distance and the training is the best bit.

Meaning number 6 has also slipped its the Half -or 13.1 miles, long enough to feel like you’ve ran and a distance you can keep the speed up.

So number five is Fartlek yet again not done this for a long time since I like to do it on a treadmill along with…

Non mover at number four Hill Sessions. Find a hill and run up and down, also great as you can mix up your routes with hills

Still clinging on at Number three where its been for 6 months is the 10K a distance that I can do at anytime at any speed – also my first major run.

Meaning number 2 has dropped from the top spot its Listening to Music. It somehow puts your mind of the task in question, but listen to the wrong tune and it throws your run out.

So back at number 1 is Just Running Yeah with no music or no set goal just a run and see where it takes you, add some hills if you wish, cut it short or extend it – but with no music allow your body to guide you.

Yes people last week I spoke about running with music again, this week I am still running with tunes, but todays run was so up and down with pace, what should have been enjoyable turned into a chore until I ripped out the headphones and just enjoyed the run for what it was.

The jury is still out on running with music as I feel that without it today the I’d have thrown in the towel after three miles. I am sure I will keep you informed.

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A New Year and The Same Old Story

Well it is now the 10th or maybe the 15th of the first of the grand month of 2015, for some of you watching on Dave then it could quite possibly be the 2017. (UK Telly joke)

Once again I made a promise to myself to shift the weight and stop with the heavy drinking, and like a fool I picked the first month to start this off. Now its no secret that I have shed the pounds before but then its no lie that they have piled back on. I run and train for marathons and run some more, get injured rest a month or so out and bingo, I’m half a stone bigger. This is not to say that I am anywhere near the sight or weight I was when I first started my running addiction, no I’m just talking about that last bit of weight I can’t shift or get rid off and then to help matters I decide to go on a binge.

Well, I said to myself you are out of work so you might as well put that bike to good use and those trainers are still looking far to new. So I said to myself I will slowly bring myself up to the fitness I need. Now since December to now, I have placed a whole stone or 10kg on me. For my US friends that is around 14 pounds. (Get with the program and learn some other measurements) So come the day after boxing day I cut out the drink. Didn’t even have any on New Years and still have not. The chocolate and snacks were last to be cut out as they were still in the house sitting and waiting to be gobbled up. I eventually removed them by around the 4th.

So since then I have been keeping a food dairy and doing some running and cycling. Depending on the accuracy of my scales then I have already lost 2kg. Don’t feel or look thinner, but the high tech scales also says I have lost 5% of body fat.

So once agin its a new year and I have promised myself the same thing… I will train like a pro and I will look at what I eat. So far I have managed it,but for how long.

In truth I really do want to get down and start wearing smaller sizes. I don’t mid a little belly. I’m not on about looking like an Ironing Board, but I would like my hand to run down from my chest to my belly in a smooth straight line.

Oh well sure you’ll find out my progress at one point or the other.

Bike Shopping

So this is an open call for any cyclist to give me advice. I’m looking at getting into this road cycling business and to be honest I have not got a clue what I am looking for.

Off course I have gone into a shop and talked to people and sat on a few bikes etc. I thought I found one that I liked and told my cyclist mate who has a brother who works in a cycle shop. He now informs me that the bike they selected is not ideal and that I should pick one from his stock and he recommended some that would suit me. 

The argument that he puts forward is that the Focus Culebro SL 3 is not a built for comfort and the handle bars are quite low, so its less of a natural position. 

I am now confused as when I tried it in the shop it seemed like I was sat quite upright and they said they could do stuff to make it better in the bike fit,  but another mate says you shouldn’t make a bike fit you.

So what do I do? I want to get moving on this as any kind of cost I need to act quick otherwise I start questioning how much I need the purchase etc. 

So any cyclists out there, please help me out. 

Thanks. 

Still got it… But we won’t discuss the next day.

Well after two months of being in a camper I needed to stretch my legs. Regular visitors will know that I love to run and after the marathon and Manchester 10k I gave my legs a little rest and its been that way since I touched NZ soil. As those who are new to the blog and following it from the NZ entries, then the soul purpose of the blog started to document my training for the Manchester 10k some years back. But like my running, the blog as grown to express other areas of my life. However today I returned to running in both the blog and life.

Sure I did one or two 5ks on a beach or a quick run around Auckland when I first arrived but nothing to tell my legs or body to keep their form. Well roll on to Wellington and the sight of lycra clad cyclists makes me want to get back on the bike, but the streams of runners that traffic up and down the shoreline inspired me to delve deep into my rucksack and pull out the trainers and get back on a different saddle all together.

Garmin on, heart rate monitor set and I’m off. Running head on into the wind (which is strong) and following the crowd of other like minded folk who enjoy a good workout. The path was flat and being that I had been out of the game I was in good condition, well better than I thought I’d be. I thought I’d only being able to run 5k, but 7 miles later I was saving my activity on the gamin and going in for a well deserved shower.

Now it’s no lie that I did find the 10k distance a little straining, but nothing I couldn’t cope with. What was a real surprise was that I’d kept my speed. The pace was what I’d built up to in my training runs, and the only considerable factor that had changed from having a break was my heart rate. I had managed to get it down to around 152 b.p.m at the 7:30 pace but this run saw it sky rocket to 187.

So while my body has not lost pace or speed (yes they are different) my form is still good, but the three months out if the game as seen my fitness drop if you judge it by HR and the fact that I was ready to stop. Normally I also want to do another 3 or 4 miles. The other substantial factor I noticed that I was not use to running occurred the following day. My quads were acting like I’d just ran for my life, my calves were harder than the earth core and my hamstrings were, well they were behaving like they’ve always done… Stubborn and short.

However role on a day of rest and another run, this time up Mt Victoria, a cruel 3km of steep constant climbing. And only stopping at the top for the views, it seemed that I had not lost my live of hill running. My pace was also sitting at around 8:30 which was darn good.

It’s good to be out running again, and hopefully I’ll be able to burn some of this campervan fat off as snacking on crisps and chocolate in a confined place does nothing to an already shabby figure. The trouble is after today’s hill session I can already hear my tired sore legs complaining, that could see more than just a day of rest. But hopefully I’ll be back out there finding new running routes to fill my garmins memory up and hopefully when I get a job I’ll complete the dream of joining the lycra clad gang and fulling my desire to be back on another type of saddle.

Oh well, time for another stretch and then a shower.

Thought it was Suppose to Get Easier

This running lark and lifting weights and doing 40 minutes on the old spinner before jumping across to the static rower is hard work. Some one once said and in fact everyone says if you keep at it you will find it easier except I don’t.

Well I do. 3 years ago, running for more than two minutes was something off a dream not that I would choose to dream about running. Lasting 40 minutes on the spinner or being able to row 2000 meters in eight minutes seemed to be out of my reach. Roll on the old clock and I’m doing Marathons. I’m doing 60 minutes of hill and speed work in the gym while I have other men falling over themselves trying to complete the pre programmed 5K in less than 30 minutes. As they wheeze for the breath of life in contrast my composure is that of some one walking in the park.

So this is evidence that it does get easier. Well yes, but also no. It’s a big no. I know that I have lost several pounds while I have been running and that affects the calories you burn which means it becomes harder to carry on losing the weight. When I ran 5K as I was starting out on the running journey my body was burning 500 calories, now a 5K may see as little as 300 being burnt. As for my heart rate that is a whole different kettle of  fish. Looking back at my Garmin I can see my first 10K had my heart rate at around 175 BPM that I ran in 55 minutes. Roll on the years and a brisk 45 minute 10K will see my heart max out at around 160 BPM.

This may be good. I have trained my heart to a level where it can do it’s job while being economic, but at the same time it means if I really want to do high intensity I have to work harder than I ever have before. And so we come to the title. As I am training for yet another run I have decided to mix in some speed work and interval training and while I am finding it easy, or should I say easier than I thought, I am really having to push myself to the limit to get my HR up high.

So while exercise is good for you, it seems the more you do the more you have to continue doing and work harder to maintain the benefits of when you first started.

An Update….

I get bored with thinking of titles for my blogs so this one I have left blank. Well, not completely blank as you can see as I have named it and for once it is a name that could be printed on the side of a tin or on a box. It does exactly what it says on tin you could say. It’s an update!

So as the bell struck midnight I was busy snoozing as the rest of the UK was seeing in the New Year. While I do not really make resolutions I promised myself that this year would be the year that I would break my running PB’s and really try hard to stop drinking the red stuff and finally get myself off to New Zealand even if it’s just for a holiday.

So how am I doing? Well I have not had a drink since the 1st and feel fine. I have also started to eat more healthy and while I may not be eating 5 meals or even three a day I am snacking more wisely as the share holders of Cadbury will notice when they see the sales of their confectionary come the end of January. I have been hitting the gym on an almost daily basis and mixed my running up with the bike, weights and cross trainer. I have also been using the gym to do my speed and hill work on the old treadmill. All of this has seen me loose the bloatedness of the Christmas belly and has seen the weight fall back to what it was before the annual gorging we call Christmas. To tell you the truth the weight has actually fallen below 13 stone for the first time since high school and while I can now fit into a 34″ waist there is still a lot to go.

No doubt as I keep up the weights, my weight will bounce back up, but for now I am feeling good. That feeling however was not to last. Today saw me go on my long run for the old Manchester Marathon training and while in my head I said I’d settle for 10 miles I really wanted to bank 13 and possibly 14 if my legs were feeling up to it.

So I set off with a bottle of water and no gels. After a very light breakfast and not too much carbo loading through the week, I found that mile seven had a little wall for me. I carried on and while the tenth mile was comfortable the final three saw me digging deep. I can’t believe that I did this run. I knew by mile five that I did not have it in me and should have stopped, it’s not like I am new to marathon training but today seemed to display that I had not learnt from past training mistakes and maybe I should do more homework before embarking on this athletic milestone. I’m hoping that this set back will be quite the opposite and will urge me to take on the training with even more planning and authority, but I am following a schedule that see’s me running 16 miles by the end of the month and if I really want to break that 3:30 mark I need to get the miles in my legs quick.

In other news I actually planned to spend over £1000 on plane tickets, until a job prospect came up… I have spent the last three days thinking about this job and the trip to NZ and think that come monday I will be making the call to the travel centre to get myself two tickets to New Zealand.

Oh well onwards and upwards. I have work in two hours that will see me working through to Sunday morning making sure that Sunday becomes a day of rest… But I might sneak a little trip to the gym in or a cheeky 5K in the evening.

See you all soon.

Macclesfield Half

If you had told me ten years that I would be running around Macclesfield I would have laughed at you. While I was young and lived in this urban sprawl surrounded by some of the richest villages in Cheshire I did partake in the activity of running but this was mainly confined to the school field during football or the dreaded cross-country. I can remember one time I decided to go for a run on my own steam when I was fifteen or sixteen to shed the pounds and managed less than a mile before my lungs burnt and my head banged with so much pain.

Roll on the years and I find myself training to complete the Manchester 10K, after discovering that I enjoyed running and enjoyed the benefits far more. The 10K happened followed by several halfs followed by more and more races and soon I was running in my home town when ever I visited and stayed with my old folks. Running in Macclesfield was fun and I often wonder why I was so quick to throw in the towel after my brief affair with the sport all those years ago.

As a warm up for Snowdon Marathon I thought a nice hilly half would help and while Langdale was hilly, Macclesfield was going to seem like a pancake compared to the peaks and troughs of the Langdale valley the week before. The race was staged on the athletics track which was built while I was at school but I never used partly due to lack of interest on my account of  partaking in any physical activity. But here I was lining up at the start of the 400 meter line ready to race. Again not after any PB but on reflection I could have pushed for one as my legs had more than enough in them to carry me over the line, but this was always going to be used as a training run.

Now let be said while I did everything to avoid running at school, I really wished I had discovered this sport a lot earlier than my 29th Birthday, maybe twenty years before that occasion, but after fifteen years of the track being laid I was about to run on it. The weather was due to rain but stayed dry with a strong breeze and while the roads remained open this was not a ‘fun run’ in the typical running sense. The limit to cross the line was 2hr 35 minutes which for some people is in the realms of fantasy but for the majority of the runners we were all capable of a sub 2.

There were still a mix of people who were finding it hard after 4 miles and I was one of them (hard but yet still comfortable). Not because of the level of difficulty of the course or because I set out too fast but because I could not settle. It took me till mile four to settle into my pace and rhythm and even then I felt I was going to quick for a training run (a whole minute quicker than marathon pace which I wanted to practice) After that the run was fun and while the crowds were barely visible probably due the sheer lack of people out on the streets that and the fact that most of the roads were country lanes I was enjoying the run with little distraction and the lack of music was not missed (As the roads were open Ipods were banned). At one point, I had started racing another runner, it was either that or we were keeping pace with one another as we stuck together for a good two mile until I managed to break away and see if he would follow. Come the final two miles I was in my element and the legs lifted up and the stride was in full motion for the home straight as we closed in onto the track for the finish line, I crossed with a rather impressive 1hr 45 which was 260th out of 800 plus. Not bad for some one who was still hobbling on Thursday from my last half and wanted to treat the run as a sheer training run. Only 4 minutes off PB as well so I could have beaten it if I really tried.

All in all I would do this again and add it to my race calendar, I would recommend it only for those who are experience runners, and whether you are seasoned half marathoner or a runner stepping up the distance this is truly a god race to run. Not to be taken on my first timers or people use to the ‘Great Run’ series.