Running away from work

Part of my Berlin Marathon training plan (which I'm NOT currently doing) means that once a week, I'll be running some or all of the way home from work. As I'm yet to attempt this yet, I decided that yesterday would be the day. What a horrible, crappy route that is!

The route undulates constantly and also zig-zags through estates so it means you just can't get into a rhythm. (Why does that word have no vowels, it's why I always spell it wrong I'm sure.) Just as you hit your stride, you have a long steep hill that pushes you harder. Then the downhill follows where you speed up but while crossing roads and jumping over tree roots etc which again doesn't feel comfortable.
It was horrible and surprise, surprise, my pace was all over the show. In 11km, my km times were between 4:54 and 5:57. That's not right.

Maybe it's because I've increased the exercise too much, too quickly. In the last 7 days, I've run 43km and cycled 33km. It contrasts to the combined total over the previous 3 weeks which was a grand total of 15km running! Hmmmm.

Anyway, I've decided that this weekend I'm going to go back to concentrating on short and fast runs of between 3-5km so at least my pace will be more consistent as well as faster. I hope. The theory is that I can then build up a consistent base pace from there. Watch this space.

Final bit of randomness from me. Mrs HMC (@MrsSophieHMC on twitter) who is blatantly becoming addicted to this running lark has signed up for another 10k after her successful sub hour run a couple of weeks ago. The irony of the situation is that after 3/4 years of cheering me on from the sidelines and the last 18 months looking after HMC Boy while I run around a bit, I'll be on HMC Boy duty while we cheer mummy on around the course and over the line. What better way to spend a bank holiday Monday! 

A long weekend

I decided to take Friday and Monday off work to spend some extra time with The Wife and The Boy and although we haven't particularly done much it's been lovely. It also gave me the chance to abandon my usual Saturday morning 'get it out of the way early' long run and instead, I decided to go out on both Friday and Monday morning.

Friday's was quite tough and I had to stop after an hour to stretch my calves as they were so tight. A hangover from the Wokingham Half I suspect but this morning's was a little easier although hardly any quicker. The 15:36km route was done in 1:22:31 and 1:21:49 respectively.

Nothing happened of interest around the route but after really enjoying it the previous few times I've run it, I'm getting the know the hills etc now so it's a bit dull. I think I'm going to have to get the audiobooks out for next weekend's run just to take my mind off it. Well unless anybody in the Surrey area wants to run between 17-19km next weekend at a pace of around 5:20 min KM's or 8:40 min miles? Nice and early on Saturday morning? About 8am? Excellent. See you there.

Both Mrs HMC and the Boy are suffering badly with colds at the moment as as I type this at 11am, both are in bed and I will be nominated cuddler for the day. Excellent!

I feeeeeeeeeel good!

It's about bloody time too but over the last couple of weeks I've really started to enjoy my running again and obviously I know, the more I do, the more I will enjoy it. Saturday's planned run will take this months mileage to just shy of 87km or just over 54 miles. If I remember rightly, that's about London to Brighton! Considering the last 4 and a half months of last year, I managed a total of 44.5km, I think I'm allowed to be happy.

Yesterday's run was an 8.14km loop on some ropey pavements with some below average street lighting and it felt great to stretch the legs out again. 2 things I did that prove to myself that I'm enjoying it. Firstly, I purposely did the route in the direction that means I have 2 tough uphills to deal with and secondly, I managed a sprint finish.

Before I set off, I pitched a realistic time to myself of 42:40 to 43:10. Precise I know but I think I'm generally pretty accurate with my times although I have no way to plot the progress during the run. I'm not a Garmin man you see. Including my sprint finish, I stopped the clock at 42:01!! Happy boy again. 5:09 p/k (8:18 per mile).

My run this weekend will top 10 miles and will be the longest distance I do prior to the Wokingham Half. I'm hoping to do it in under 1:32:00 but it's going to be tough. However, I'm now confident I should be able to firstly finish, the Wokingham Half and also, come in under the 2 hour mark. That'll be a good base for the Hague City Pier City Half the following month.

5.74km short of 3 weeks

The homeless lollipop man headed out again today in the knowledge that he needed to run a few km's to firstly continue to break in the new trainers and secondly just to do it with the up and coming Wokingham Half coming round far too quickly. Considering I only did my first run in 3 months 20 days ago, I'm delighted to say that I managed to do 15:36km in 1:21:44. That's a pretty good pace of 5:20 m/km (8:33m/m) for me. Even better when you consider it was on the standard kind of route you get in Surrey. i.e. Hilly. Profile of today's route

Then we had George's swimming class which I had missed last week due to playing around in the mud and he certainly seemed to enjoy it although being up an hour and a half earlier than normal this morning meant he was a bit tired and didn't enjoy his dunking quite as much.

 GEORGE FELT MORE COMFORTABLE HOLDING ONTO THE BEARD FOR STABILITY

The beard is also staying for now as it'll take more effort to remove it than to keep it and I reckon with a little bit of effort, it could be like the beard belonging to this fine upstanding citizen.

OPIE. NICE GUY, GREAT BEARD

Work on the dismantling for Mrs HMC's new bike is also underway. It's going to be a beauty when it's finished. Now I just need some light evenings to get on with it. Hmmmm

Up, up and away into the puddles

With Grim happening next Saturday, I headed out on another run this morning in order to stretch the legs and try and have some chance of surviving next weekend. I planned to do the same route as myself and eatingtrees did last Sunday and duly headed up the hills.

There were lots of sights to see today. Firstly, a pond full of even more dead fish than I saw last weekend (frost got to 'em), a prick in a BMW overtake someone at a stupid speed in a 30 zone (we can only hope he will end up in the pond before he hurts someone), a miserable runner in black who did not return my 'Good Morning' (first time this has happened since getting out of London), a big hill that hurts a lot...

THE TOP OF THE HILL ON CHALK LANE

...many, many horses some of which were dressed in pink, lot's of puddles, lot's of mud, a few cars, a cheery 'Good Morning' man getting into his car and some cloud.

Today turned out to be better training for Grim than I could have ever imagined due to the last 3 days of rain we've had. At the end of the long downhill and just before the longer uphill, there was what can only be described as a flooded road. There was nothing for it and the water poured in over the top of my trainers. The bridal path was also just a mud fest which made it tough going and then the entrance to Ashtead Park was also ankle deep mud.

I got to the point where I head home around 3 minutes better than last Sunday's and still felt OK so decided to extend it a bit further. That's where my legs really started aching and the very reason I'm sitting in compression socks right now! 11.33km in 1:06:07. Not quick but with those hills, it never will be.

Motivation and a goal

My motivation turned up today in the form of a bald man with glasses. Eatingtrees made his way down from up north to go for a run around the Surrey hills. It was my first outing for about 2 and a half months so it was going to hurt and if it was going to hurt anyway, I may as well choose a route that at least causes some level of discomfort for eatingtrees too.

A trip that was just shy of 10km and had many a hill, bridle path and road running section was completed in just over an hour and thoroughly enjoyed. It was a good start to 2011.

My 2011 goal is the same as a few others but a bit more lightweight as I have to be honest, if it's too difficult, I'll just give up. 2011 KM either by bike or by running by the end of the year. 2010 for various reasons wasn't really a good year for exercise so this goal is doable but still a push for me. To put this in perspective, since the 17th August until the end of the year, I ran or cycled a grand total of 58.5 km! See, it's not going to straight forward!

An Ashtead Running Group virgin

Well last night I went for my first run with the Ashtead Running Group. Very nice people but mother-of-crap that hurt!! I think I've realised just how much of a slacker I can be when I run (or not) on my own.

Typically, the night I want to go out is the day I get held up at work and by the time i got home, I had approximately 4 minutes to get changed and out of the house to get to the pub where everyone meets. I made it. Just. Only after I ran. Which just caused more pain later I reckon.

After standing around in the cold for a few minutes with the others, someone stated that the medium group would be doing a particular route. I saw it. 10.77km. That was pushing the boundaries of my max distance over the last few months but after finding out my Ashtead 10k time, they all said the medium group was best so off I went, part of a group of 4.

The starting pace was pretty quick and I really had to concentrate on not falling behind but eventually, I settled in to it OK. Someone then mentioned that if we headed in to Epsom first and then continued, we could make it a little longer. OK I said while I silently wept inside.

Then came Chalk Lane hill.... That would be the bit between 3-5km on the elevation chart below then. There are a couple of things in my favour here. Firstly, I'd never seen this hill before so was only going on reputation and secondly, it was pitch black with tree cover, no street lighting and everything was done by the light of 2 head torches. That meant I couldn't see the top, the incline or my own feet. I think this helped a lot! We all made it up without walking although it was touch-and-go near the top for me but once there, we walked a little bit to get our breathe back. I'm not sure if they usually stop or whether they were just being kind but thank you anyway!

Some further decline and inclines followed and the pace was generally dependant on the the terrain but I pushed on and eventually finished the 10.92km route in 1:02:38. Hang on! This really doesn't do it justice. It works out at 5:45 min/km which is a lot slower than the 10k I did on Saturday! That was 5:15 min/km but without doubt, last night's run was the better and harder workout and much better for my long-term training. For the first time in a long time, my muscles were screaming at me by the time I got home and still ache a little this morning. I think that means I've pushed a little!

Eatingtrees recently mentioned that he had a goal of running the 10k in under 55 mins. I think he could do a lot worse than meet up with a running group, run with people who are all fitter and faster, along a route he doesn't know and therefore could get lost and left on his own. It certainly ups the motivation to keep the pace up! I'm looking forward to returning next week but this time with a head torch and something to eat! I've seriously over-estimated my own fitness level and now I need to up my game!

Juneathon. Day 1. Let the pain commence

And so it was that after 2 solid days of moving furniture and boxes and then a further 2 solid days of unpacking furniture and boxes, I found myself having to get up this morning at 5.20am so I didn't fail Juneathon on the first day!! See, I have no internet connection at home and therefore I wouldn't have been able to blog from home if I exercised after work and blogging prior to exercising is not allowed (I don't think?? Correct me if I'm wrong!) so therefore, getting up at stupid o'clock was the only option.

Things to say about where I've moved to. It's no longer flat. At all. This should do wonders for hill work but mostly it just hurts. My flat runs around the river are no longer an option. I thought my run today was horrible and slow but it turns out, 5.95km was done in 31:48 meaning an average pace of 5:20 per km or 8:36's if you prefer your miles. All that with the following elevation!



Anyway. Day 1, done!

June 1st: RUN 5.95km (31:48)

Hard As Snails 10k Race Report - Cripples day out

I will state this now. This weekend was probably the most painful weekend I've ever had!!

Starting on Friday evening and after a home made curry, myself and eatingtrees made our way to the pub for a bottle of beer or two. It should have sent out signals that when we were walking back (not late I might add) with me limping on one side because on a pain in the hamstring and shin and eatingtrees' calf being extremely tight, that we weren't in the best state to attempt the hills but despite this, I was looking forward to it. It would be a different kind of race than I'd done before and judging by the hills, it'd be a tough challange.

I HAD A SUSPICION I MAY BE SEEING THESE GUYS LATER

We weren't wrong! That, without doubt, was the toughest race I have ever done and the only one I've ever had to walk some of! I wanted to stop, curl up in a ball and be left to rot next to a tree after 3k. Mind you, even that wouldn't have been possible as I'd have only rolled down the bloody hills again! Those first 3k were just so calf tightening it was untrue. I just didn't realise the extent to which you use different muscles (or the same muscles differently) when running up hills. I'd always run shorter, sharper hills and not these long and steep killers. I just couldn't get my mind focussed on anything other than the pain and not from injuries for once.

AFTER THE 3KM OF HILLS, THIS IS THE VIEW. EATINGTREES HEADING FOR THE FIRST BIG DESCENT

The next K was pretty much all downhill (albeit in sand) which we picked up the pace a bit and rested our weary legs on the way and then the 4km mark appeared. And we turned. Eatingtrees took the camera and this is what lay ahead!!

ME ATTEMPTING TO RUN THE FIRST FEW STEPS OF THIS INCLINE. IT DIDN'T LAST

This now made it a long walk although many of the people attempting to run were doing so at the same pace as we were walking so it seemed a good idea. We got to the water point (5k mark), then headed downhill into the forest. This was purely an attempt to stay on your feet as I have to be honest, I'd take it easy even if I was walking down this bit. We then reached the 1km incline that we'd come down previously. Remember the sand? Even worse trying to go up it. You get absolutely nowhere!

We finally made it to the top and heard some lovely words. 'Pretty much all downhill from here' said one of the marshalls. He was mostly right but by then I considered stepping over a tree stump an incline so I still was able to hate the last 3km too. It was pretty painful but you couldn't lose concentration because you'd end up eating mud, bark and sand as you hit the floor. Some specators who'd finished around 3 days before us shouted 'only 200m to go' which made me lose my concentration, go over slightly on my ankle and then release the worlds biggest torrent of 'colourful' language ever! I managed to stumble in the direction of eatingtrees' shoulder which kept me upright and we both heading for the line using what can only be described as a hobbling limp sprint. Timings were dubious but together with eatingtrees we clocked it around 1:07:22. That's nearly 16mins above my PB which says it all really.

So then. Painful, mentally tough, horrible surface and my worst ever result. Will I do it next year??? Yeah probably, it'd be rude not to!

What I won't be doing next year is moving house straight after. 2 days of heavy lifting and lots of stairs. My legs, back and shoulders haven't ached so much in a long, long, time. Luckily, I managed to bribe, beg and borrow the services of eatingtrees on the Saturday afternoon and evening to help with the heavy lifting and I'll state this now. Sir, you are a true gentleman and we couldn't have done it without you. Thank you.

The missing August one...

You may or may not have noticed (or cared) that I had a gap in my 'places I'll be appearing' section in that I had nothing during the month of August. This has been annoying me as I was doing pretty well to have a race a month for the rest of the year.

Well today I found one that I liked the look of and i can now state *with a fanfare playing in the background* that I will be running the Hard as Snails 10k on the 22nd August. Admittedly, it was the name that made me laugh and therefore I had to sign up but for £15, a Saturday morning and some good hills, I couldn't say no.

If you're trying to find a race to run in August then come along and join me. It's a 10k but they reckon because of the hills, it feels more like 7.2 miles. Yay to punishing hills!

Right, now I just have to mention it to Lovely Girlfriend. I can almost feel her eyes rolling from here!

When I grow up, I wanna be a proper runner

I know many proper runners. You know, the 1:3x:xx Half Marathon types. I'm not one of them and never will be but I'd like to at least be a better runner. See I have a dream. My dream is for my PB for a half to start 1:4x:xx by the end of 2009. I have 3 more HM's set for this year (Prague, Down Tow Up Flow and then the Royal Parks). Obviously I can't count Prague as that's in 8 days and taking 8 and a half minutes off in 8 days is not very likely. DTUF is at the end of July and I'm thinking it will be pretty warm but could may be a chance to get in the low 1:50's but not under that. So it looks like it could all come down to Royal Parks. Which is a lot of pressure on one race so firstly I'm thinking of doing the Surrey Badger in Sept (which I'm sure will delight my g/f) but secondly and more importantly, I'm going to change my training, and this.... will be the subject of today's blog. (It took a while but I got to the point eventually).

So currently, when training, I have never run more than 10.1 miles leading up to a HM. I really felt this during 'Snotfest 2009' when in the last 3 miles my legs started feeling so, so heavy. Therefore:

Plan number 1: is that I'm going to increase my longest weekly run, firstly to 12 then maybe onwards to 14/15 miles (that's going to hurt right?) and by that point I'll be running further than I need to so my legs will be used to it and therefore I won't look quite so hideous and close to death by the time I cross the line. This will obviously benefit any spectators too.

Plan number 2: is going to be to start running hills. I cannot explain how bad this is gonna be. I mean, running up hills hurts. I get a burning feeling in my thighs and that's just not healthy! But I have been told on a number of occasions that running hills is one of the best things I can do and I guess I can't really argue considering the person telling me is one of those annoying 1:3x:xx Half Marathon types.

Plan number 3: will be to introduce short sprints to my long distance runs which I reckon will hurt just as much as the hills. In fact, the first (and only) time I ever tried this, across Hammersmith Bridge as a flat out sprint at around mile 4, I'm actually convinced my lungs exploded. I cannot begin to explain how much this hurt.

With all these tweaks to my training, I'm reckoning that it will increase both my strength and lactate threshold and this along with losing a little weight (boo hiss) will help me meet my 2009 goal!

See... Simple. That's all it's gonna take. 6 months of pain, numerous pairs of trainers and the will not to give up and go to the pub!