At last the snow and ice melted enough for me to get out for my first run of the year yesterday.
I could probably have got out a little before now but I really didn't fancy slipping and sliding, risking injury and freezing my nuts off so waited until I was sure that almost all the ice had melted. Also, I hate running when it is so cold that every time you breath in it freezes your airways and eventually can give you a right sore throat.
I had tried between Christmas and new year to get out for a run and I had turned back after about a mile as it was too dangerous and felt like I was giving myself a throat infection.
According to my training records this was my first decent run since I did 6 miles on December 15th. I had played a couple of hours of football since new year so I wasn't expecting to be totally out of shape but I hadn't exactly been watching what I was eating over the holidays and have put on a few pounds.
I decided on my route; a 7 mile loop that starts downhill for half a mile then is flat for the next 2 and a half. After that it climbs steadily for about a mile and a half before another gradual downhill section and a slight uphill section to finish.
Mel was going to come along and ride beside me on her bike, as she wouldn't be able to do the 7 mile route with her having hardly ran since doing the half marathon in October and her slowly expanding baby bump.
The plan was just to take it easy and see how it goes. If I could stick to 9 minute miles that would be a fine starting point to build from.
The first big race I am planning to do this year is at the end of May, running as part of a relay team in the Edinburgh Marathon. I'll be doing an 8 mile leg and want to try and do it in under an hour.
I started off nice and easy and was running pretty freely and feeling quite good. After a couple of miles I felt nicely into my stride and was concentrating on maintaining good form.
Since I had a few injuries a couple of years ago I developed a habit of sort of swinging my left leg round to the front rather than pulling it straight through. I didn't notice how much I did it until I saw a photo of me running and then spotted my reflection in a bus shelter one day. It wastes energy and it really doesn't look cool.
I had a new selection of sounds on the iPod which kept me plodding along quite nicely. And I was wearing the headband and gloves that Mel got me for Christmas so I had warm ears and hands but a nice cool head.
I was sticking roughly to the 9 minute miles and was feeling good except for the blister I could feel beginning. That's what happens when I don't get out often enough, my feet get soft and can't take it.
I picked the pace up a little for the last couple of miles but I didn't have a whole lot left in the tank. I ended up finishing in just over an hour, so was running 8 minute 45 second miles. Not too bad for the first decent run in a month.
I have four months to get that down to 7 and a half minutes per mile. Better get busy on a proper training schedule to increase my speed.
Slightly stiff legs today even though I had a good stretch after I finished and a bit tight across the shoulders, but that will pass soon enough. Think I'll try and get out again on Wednesday, build it up slowly.
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Monday, January 18, 2010
Thursday, November 05, 2009
Marathon muppet
Apologies to anyone who reads this for not keeping you up to date with the events of the past month or so, I know you will have been on the edge of your seat, anxiously waiting to hear how the Aviemore half marathon went.
Well, it went OK. I finished it, and I did so in under my target time of 2 hours
I should be really happy with my time of 1 hour 52 minutes and 10 seconds, but I really struggled for the majority of the race, and the last three miles were a nightmare.
It was a bright but chilly morning. Before the race I was feeling good, quite excited and eager to get going.
Here's the intrepid (1/2) marathon runners, Mel, me and Laura, before we started.
My lack of experience showed and I let the adrenalin and excitement of the event get to me.
We lined up at the start next to our predicted finishing time, so I positioned myself at the 2 hour marker. When the gun went off, we were a fair bit back from the start so couldn't go anywhere until the people in front of us got going, even then it was a walk to start with. As we crossed the start line we could break into a jog, then as the field started spreading out a little we could start running properly.
Now, I had positioned myself at the 2 hour mark, and this is my first half marathon, so I assume that the other people starting at the 2 hour mark probably know what they are doing. So we all start running at roughly the same speed. I'm thinking 'OK, this is the speed we need to go at to finish in 2 hours'.
I know, because I've worked it out, that to finish in 2 hours I have to do a mile every 9 minutes or faster. At the first mile marker I look at my watch and see that only 7 and a half minutes has gone. Oops! better slow down a touch. But it's hard to do that. It's hard to remember that you're not racing against these other people that are doing the same route; you are only running against yourself.
At two miles, only 15 and a half minutes has gone, still too fast, but I'm feeling alright, maybe I can keep up this pace, and I've already got 2 and a half minutes in the bank should I need a break.
I keep going and hit the 3 mile marker after 23 and three quarter minutes, so the third mile took me 8 and a quarter.
The first of three hydration stations was at 3 and a half miles. My plan was to use these as rest points; to walk for 30 seconds or so while taking on some fluids. The truth is that by this stage I was already starting to feel the pace and was glad of a rest.
During training I had started develop a pain in my hip which would come on after a while when running. I had felt the discomfort almost immediately after starting but I had already had a couple of ibuprofen and was hoping it wouldn't come to much. At this first water stop I swallowed another couple of tablets because I knew I was in for some serious pain.
I kicked off again and was making good time when I passed Pablo, waiting to see us all. That gave me a bit of a boost and kept me going for a while but I was only four miles in and the only thing I could think about was trying to work out what percentage of the way through it I was.
I really did feel like chucking it before I was a third of the way through.
I eventually had to stop to stretch at about 5 miles, then pushed on again. At 6 miles my time was 48 and a half minutes, so my second 3 miles was only one minute slower than the first 3. That means I have 5 and a half minutes in the bank, I think to myself.
The next few miles I just bashed on, stopping occasionally to walk and have a bit of a stretch. The hip was bothering me but I was mainly just tired. The scenery was wonderful, round the banks of the beautiful Loch Morlich and through the Rothiemurchus Forest, but I had no time or energy to appreciate it at all. The sun came out and it was just annoying and hot and in my eyes.
At 9 miles I had taken one hour 13 and a half minutes, so my pace was pretty steady. If I could keep this up I would get a good time, but I was really starting to struggle. I had passed the second water point a while ago and was just holding out for the next one to appear as I rounded a bend.
I was on the long, slightly downhill stretch from the forest towards Aviemore itself. It was like I was going backwards the rate at which people were overtaking me. I even had to stop for a pee in the trees, but I was actually glad of another reason to stop for a while.
Next I started getting cramp in my calf muscle, having to walk for about 30 seconds every two or three minutes. All I wanted was for a drink and someone to tell me it's OK to stop. When it started raining I was glad. I opened up my mouth and tried to catch drops as I ran along.
The other runners were great. They would see my hobbling along, clutching my hip or rubbing at my calf and give words of encouragement. "It's not far now", and "Keep going, almost there" helped, for about 20 seconds then I lost the momentum again.
I made it to 12 miles, there was a water station, I only had one mile to go, I was on the outskirts of Aviemore. I was going to make it.
After all the pain and sweat and near tears I was going to get to the finish line. I had to make a big final push to make sure I beat the 2 hours.
The previous day we had taken a walk down the last half mile or so of the route so we would know where we were as we approached the finish. I crossed the bridge, went through the tunnel under the railway line, up the slope and onto the main road.
Summoning all my reserves of energy I lengthened my stride and picked up the pace once again. It actually felt better to be running a bit more freely, but there's no way I could have done that for much longer.
As I crossed the line I was overjoyed to see that I had smashed the 2 hour mark, 1.52:10, and was delighted to see my mate Richy in the crowd, but I was well and truly broken.
I collected my medal and goodie bag and then sat down in the first spot I could find. I think I must have looked a bit ill as people were giving me strange looks. I caught Richy's eye and just shook my head at him; never again.
Amazing how quickly you feel better though. After munching the banana and drinking the juice from my goodie bag I was able to walk again. I went to get my outer kit on then went to speak to Richy who told me Mel had just come in, just outside 2 hours, an excellent time.
I went and hugged Mel and then found Pablo as we waited for Laura who wasn't too far behind. I'm so proud of us all, if you don't mind me saying, I think we all did amazingly well.
After the race we went for lunch and a beer in Aviemore then headed back to Grantown where we were staying and had a very quiet evening including an Indian takeaway. The main challenge for the next couple of days was trying to walk, but that soon passed.
Now I'm thinking, I could definitely beat 1.45 next year....
ps Managed to raise over 200 quid for charity while doing this, so thanks to anyone who sponsored me.
It was a bright but chilly morning. Before the race I was feeling good, quite excited and eager to get going.
Here's the intrepid (1/2) marathon runners, Mel, me and Laura, before we started.
My lack of experience showed and I let the adrenalin and excitement of the event get to me.
We lined up at the start next to our predicted finishing time, so I positioned myself at the 2 hour marker. When the gun went off, we were a fair bit back from the start so couldn't go anywhere until the people in front of us got going, even then it was a walk to start with. As we crossed the start line we could break into a jog, then as the field started spreading out a little we could start running properly.
Now, I had positioned myself at the 2 hour mark, and this is my first half marathon, so I assume that the other people starting at the 2 hour mark probably know what they are doing. So we all start running at roughly the same speed. I'm thinking 'OK, this is the speed we need to go at to finish in 2 hours'.
I know, because I've worked it out, that to finish in 2 hours I have to do a mile every 9 minutes or faster. At the first mile marker I look at my watch and see that only 7 and a half minutes has gone. Oops! better slow down a touch. But it's hard to do that. It's hard to remember that you're not racing against these other people that are doing the same route; you are only running against yourself.
At two miles, only 15 and a half minutes has gone, still too fast, but I'm feeling alright, maybe I can keep up this pace, and I've already got 2 and a half minutes in the bank should I need a break.
I keep going and hit the 3 mile marker after 23 and three quarter minutes, so the third mile took me 8 and a quarter.
The first of three hydration stations was at 3 and a half miles. My plan was to use these as rest points; to walk for 30 seconds or so while taking on some fluids. The truth is that by this stage I was already starting to feel the pace and was glad of a rest.
During training I had started develop a pain in my hip which would come on after a while when running. I had felt the discomfort almost immediately after starting but I had already had a couple of ibuprofen and was hoping it wouldn't come to much. At this first water stop I swallowed another couple of tablets because I knew I was in for some serious pain.
I kicked off again and was making good time when I passed Pablo, waiting to see us all. That gave me a bit of a boost and kept me going for a while but I was only four miles in and the only thing I could think about was trying to work out what percentage of the way through it I was.
I really did feel like chucking it before I was a third of the way through.
I eventually had to stop to stretch at about 5 miles, then pushed on again. At 6 miles my time was 48 and a half minutes, so my second 3 miles was only one minute slower than the first 3. That means I have 5 and a half minutes in the bank, I think to myself.
The next few miles I just bashed on, stopping occasionally to walk and have a bit of a stretch. The hip was bothering me but I was mainly just tired. The scenery was wonderful, round the banks of the beautiful Loch Morlich and through the Rothiemurchus Forest, but I had no time or energy to appreciate it at all. The sun came out and it was just annoying and hot and in my eyes.
At 9 miles I had taken one hour 13 and a half minutes, so my pace was pretty steady. If I could keep this up I would get a good time, but I was really starting to struggle. I had passed the second water point a while ago and was just holding out for the next one to appear as I rounded a bend.
I was on the long, slightly downhill stretch from the forest towards Aviemore itself. It was like I was going backwards the rate at which people were overtaking me. I even had to stop for a pee in the trees, but I was actually glad of another reason to stop for a while.
Next I started getting cramp in my calf muscle, having to walk for about 30 seconds every two or three minutes. All I wanted was for a drink and someone to tell me it's OK to stop. When it started raining I was glad. I opened up my mouth and tried to catch drops as I ran along.
The other runners were great. They would see my hobbling along, clutching my hip or rubbing at my calf and give words of encouragement. "It's not far now", and "Keep going, almost there" helped, for about 20 seconds then I lost the momentum again.
I made it to 12 miles, there was a water station, I only had one mile to go, I was on the outskirts of Aviemore. I was going to make it.
After all the pain and sweat and near tears I was going to get to the finish line. I had to make a big final push to make sure I beat the 2 hours.
The previous day we had taken a walk down the last half mile or so of the route so we would know where we were as we approached the finish. I crossed the bridge, went through the tunnel under the railway line, up the slope and onto the main road.
Summoning all my reserves of energy I lengthened my stride and picked up the pace once again. It actually felt better to be running a bit more freely, but there's no way I could have done that for much longer.
As I crossed the line I was overjoyed to see that I had smashed the 2 hour mark, 1.52:10, and was delighted to see my mate Richy in the crowd, but I was well and truly broken.
I collected my medal and goodie bag and then sat down in the first spot I could find. I think I must have looked a bit ill as people were giving me strange looks. I caught Richy's eye and just shook my head at him; never again.
Amazing how quickly you feel better though. After munching the banana and drinking the juice from my goodie bag I was able to walk again. I went to get my outer kit on then went to speak to Richy who told me Mel had just come in, just outside 2 hours, an excellent time.
I went and hugged Mel and then found Pablo as we waited for Laura who wasn't too far behind. I'm so proud of us all, if you don't mind me saying, I think we all did amazingly well.
After the race we went for lunch and a beer in Aviemore then headed back to Grantown where we were staying and had a very quiet evening including an Indian takeaway. The main challenge for the next couple of days was trying to walk, but that soon passed.
Now I'm thinking, I could definitely beat 1.45 next year....
ps Managed to raise over 200 quid for charity while doing this, so thanks to anyone who sponsored me.
Tuesday, September 08, 2009
The road is long
...With many a winding turn.
That's true, but I'm getting closer to my destination.
I wrote a while ago about my training for a half marathon that me, my bird and oor pal Laura are running. Well, I'm still training, and it's still going OK. With 5 and a half weeks to go, I'm slowly getting up to speed, if that isn't an oxymoron.
I have set myself an unofficial target of 2 hours to complete the 13.1 mile route. That means I have to run at an average speed of a mile every 9 minutes 9 seconds. That would be fine if I was running 6 miles, or even 8, but at this stage I'm not yet able to keep that pace up for 2 hours.
On Saturday I went out for a 6 mile run and completed it in 53 minutes which I was fairly happy with. But then I was kinda knackered for the rest of the day and felt a bit shabby, even when I was through in Glasgow watching Scotland win at fitba, as described beautifully by Naldo here. I managed to pull myself together and get dressed up for Biff's big 30th Birthday Bash along with Jonny Nipflick as Bros.
A lot of people had made a good effort and there were some cracking outfits. Me and Jonny were getting a lot of photos taken of us though and playing up to it terribly. I've seen some of the photos but I reckon there's more slightly embarrassing shots to show up yet.
After a couple of days off training to let the legs recover, I went out this evening and did a quick four mile run which I managed to complete in a smidgen over 33 minutes which is a new personal best for the route I took.
I'll have a day off the running tomorrow, though I might cycle to work, I'll do a bit of a run on Thursday and then head out and try and do 8 miles on Saturday morning before going to James and Lisa's wedding in the afternoon. That will be a full-on party and no mistake so I'll try not to be too done-in so I can properly enjoy it.
I still get a few aches and pains now and then, especially last week cos I foolishly played a game of football again, but overall I'm happy my fitness is getting better. I discovered I've been losing weight, about 12 pounds in the last three months, and the running is definitely getting easier.
I decided to try and raise a bit of money for the official charity of the half marathon, the Speyside Trust. As such, if you feel and generous and want to make an online contribution, however small, please feel free to do so. Any donation would be appreciated but I understand there's a lot of these things on the go all the time and nobody can give to them all.
I'll be back with another progress update before the big day.
That's true, but I'm getting closer to my destination.
I wrote a while ago about my training for a half marathon that me, my bird and oor pal Laura are running. Well, I'm still training, and it's still going OK. With 5 and a half weeks to go, I'm slowly getting up to speed, if that isn't an oxymoron.
I have set myself an unofficial target of 2 hours to complete the 13.1 mile route. That means I have to run at an average speed of a mile every 9 minutes 9 seconds. That would be fine if I was running 6 miles, or even 8, but at this stage I'm not yet able to keep that pace up for 2 hours.
On Saturday I went out for a 6 mile run and completed it in 53 minutes which I was fairly happy with. But then I was kinda knackered for the rest of the day and felt a bit shabby, even when I was through in Glasgow watching Scotland win at fitba, as described beautifully by Naldo here. I managed to pull myself together and get dressed up for Biff's big 30th Birthday Bash along with Jonny Nipflick as Bros.
A lot of people had made a good effort and there were some cracking outfits. Me and Jonny were getting a lot of photos taken of us though and playing up to it terribly. I've seen some of the photos but I reckon there's more slightly embarrassing shots to show up yet.
After a couple of days off training to let the legs recover, I went out this evening and did a quick four mile run which I managed to complete in a smidgen over 33 minutes which is a new personal best for the route I took.
I'll have a day off the running tomorrow, though I might cycle to work, I'll do a bit of a run on Thursday and then head out and try and do 8 miles on Saturday morning before going to James and Lisa's wedding in the afternoon. That will be a full-on party and no mistake so I'll try not to be too done-in so I can properly enjoy it.
I still get a few aches and pains now and then, especially last week cos I foolishly played a game of football again, but overall I'm happy my fitness is getting better. I discovered I've been losing weight, about 12 pounds in the last three months, and the running is definitely getting easier.
I decided to try and raise a bit of money for the official charity of the half marathon, the Speyside Trust. As such, if you feel and generous and want to make an online contribution, however small, please feel free to do so. Any donation would be appreciated but I understand there's a lot of these things on the go all the time and nobody can give to them all.
I'll be back with another progress update before the big day.
Tuesday, July 28, 2009
Keep on runnin'
A strange thing has happened recently.
I have always been quite active and - I would like to think - quite fit; but football was always my sport. I liked watching it and loved playing it. I would play two or sometimes three times a week.
A couple of years ago I started getting a lot of niggly injuries while playing footy. I went over on my ankle and did it in pretty bad, it took about 4 months before I was ready to play again. A bit after that I picked up a groin strain. I took a few weeks off to try and rest it before going back but 5 minutes into my first game I pulled it again, this time I was out for a couple of months.
A couple of weeks after coming back to playing I did my ankle again. I've pulled my hamstring a couple of times. My groin still gives my gyp so I can't run at full pace these days and I recently had a bit of tendinitis in my achilles.
Some of these injuries are things that just happen sometimes. Others may be due to failing to warm up and stretch properly or rushing back too soon after injury. Some of them I think are happening because I'm getting a bit older - 34 last month - and all of them are now taking longer to heal.
While I've not been able to play I've tried to keep in shape, initially by doing push ups, sit ups and a little work with dumbbells as well as some swimming and cycling. Then I was able to start jogging. I got myself some decent running shoes and hit the roads.
At first the jogging was pretty hard going, I would get shin splints, sore knees and my groin would nip. I'm quite heavy for my size, 5ft 10 and 13 stone, though not fat, I would say of medium build. The weight was part of the problem, but after a while my legs started getting used to it and I would be in less discomfort.
It's got to the stage now that I'm really enjoying going out for runs. I still can't go all that fast due to the not-quite-healed groin thing and my continued love affair with food and beer which mean I haven't yet shifted any of the 182 pounds. But I'm usually out three or four times a week and noticing improvement by the week.
When my bird, Laura, Ronnie and Mary were running a relay in the Edinburgh Marathon a couple of months ago me, Don, Pablo and Wanless decided to do the same thing in next year's event. Having something to aim for has really helped, even though it is quite far away. My bird has started talking about doing the Aviemore Half Marathon in October. My progress has been good so I think I'm going to aim for that as well.
On Saturday my bird and I went out for a run. We had worked out a 7.5 mile route around the forests by her ma's house. We took it at a pretty easy pace and were both feeling fine. The track split into two and we weren't sure which way to go. Inevitably we ended up taking the wrong turn and it added and extra mile and a half onto the distance we had to run. But we both completed it and I felt great after it and could have went on. 9 miles in under an hour and a half isn't too bad, especially as I had to stop half way through to run into the woods for a keech.
So that's it, I'm now more into my running than my football. I played footy last night and today I am in some pain with my groin. I tried to go for a nice easy jog earlier and it didn't feel right at all. So I think I am going to have to knock the footy on the head for now. I'll go back to it after the half marathon, but I'm going to concentrate on trying to beat 2 hours for the 13 and a bit miles.
11 weeks and counting. Bring it on!
I have always been quite active and - I would like to think - quite fit; but football was always my sport. I liked watching it and loved playing it. I would play two or sometimes three times a week.
A couple of years ago I started getting a lot of niggly injuries while playing footy. I went over on my ankle and did it in pretty bad, it took about 4 months before I was ready to play again. A bit after that I picked up a groin strain. I took a few weeks off to try and rest it before going back but 5 minutes into my first game I pulled it again, this time I was out for a couple of months.
A couple of weeks after coming back to playing I did my ankle again. I've pulled my hamstring a couple of times. My groin still gives my gyp so I can't run at full pace these days and I recently had a bit of tendinitis in my achilles.
Some of these injuries are things that just happen sometimes. Others may be due to failing to warm up and stretch properly or rushing back too soon after injury. Some of them I think are happening because I'm getting a bit older - 34 last month - and all of them are now taking longer to heal.
While I've not been able to play I've tried to keep in shape, initially by doing push ups, sit ups and a little work with dumbbells as well as some swimming and cycling. Then I was able to start jogging. I got myself some decent running shoes and hit the roads.
At first the jogging was pretty hard going, I would get shin splints, sore knees and my groin would nip. I'm quite heavy for my size, 5ft 10 and 13 stone, though not fat, I would say of medium build. The weight was part of the problem, but after a while my legs started getting used to it and I would be in less discomfort.
It's got to the stage now that I'm really enjoying going out for runs. I still can't go all that fast due to the not-quite-healed groin thing and my continued love affair with food and beer which mean I haven't yet shifted any of the 182 pounds. But I'm usually out three or four times a week and noticing improvement by the week.
When my bird, Laura, Ronnie and Mary were running a relay in the Edinburgh Marathon a couple of months ago me, Don, Pablo and Wanless decided to do the same thing in next year's event. Having something to aim for has really helped, even though it is quite far away. My bird has started talking about doing the Aviemore Half Marathon in October. My progress has been good so I think I'm going to aim for that as well.
On Saturday my bird and I went out for a run. We had worked out a 7.5 mile route around the forests by her ma's house. We took it at a pretty easy pace and were both feeling fine. The track split into two and we weren't sure which way to go. Inevitably we ended up taking the wrong turn and it added and extra mile and a half onto the distance we had to run. But we both completed it and I felt great after it and could have went on. 9 miles in under an hour and a half isn't too bad, especially as I had to stop half way through to run into the woods for a keech.
So that's it, I'm now more into my running than my football. I played footy last night and today I am in some pain with my groin. I tried to go for a nice easy jog earlier and it didn't feel right at all. So I think I am going to have to knock the footy on the head for now. I'll go back to it after the half marathon, but I'm going to concentrate on trying to beat 2 hours for the 13 and a bit miles.
11 weeks and counting. Bring it on!
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