KIMM and Dave

No, it's not a new double act. The KIMM (which is actually now called the OMM) was the Karrimor International Mountain Marathon. Two days of fun navigating your way across the mountains of Britain in teams of two. It's lost it's connection to Karrimor so was recently renamed the Original Mountain Marathon.

Anyway, the Dave in the title is my old workmate and running partner Dave Stephenson (that's him in front). Living 200 miles apart we don't get to see much of each other but we do usually try and do the KIMM (sorry, the OMM) and the SLMM (Saunders Lakeland Mountain Marathon). We've signed up for this year's OMM but don't know if we'll get an entry till later in August. It takes place at the end of October. Don't know where yet as they keep the location secret to stop people casing the area.

Would you believe it but Dave has had the same 3 and 7 day heart monitor as I had, round about the same time too. I only know two people who've had this test: me and Dave. Fortunately he doesn't need a pacemaker either.

The world can be a strange place.

Lost and Found

Did it again today. Lost me foot pod! This time I found it after retracing my steps. I then went over to where I lost my first one but couldn't find that one. Had a cracking run up and down the Chilterns in the sunshine with the dog.

I reckon I've worked out why it comes off. The Salomon shoes I wear have thin kevlar laces which are tightened using a spring loaded toggle. This toggle then fits under a flap on the tongue of the shoe. My theory is that when I bend my foot the toggle presses on the footpod and pushes it out of its clip. So I simply moved the clip further down the laces. So far so good.

While we're on the subject the laces on the new Salomons are not as good as those on the previous model. The foot pod clip has damaged the laces in a very short space of time. This didn't happen at all on my previous two pairs of Salomons.

That's progress for you.

I'm Back

Friends, runners, countrymen lend me your trainers!

Sorry about the disruption to normal blogging service but I've been away on my hols with my gorgeous wife of 25 years, Rosie. We had a great time in Venice and Rome. The weather was fantastic (especially so after all the rain we've had). If anything it was too hot (mid to high 30's). Had loads of pasta so I'll be well carbo loaded. As it was my wedding anniversary I came off the wagon and had a few glasses of wine and beers (but back on again now). I managed to get out for a couple of early morning runs. All in all I seem to have limited the damage to putting on 4 pounds in weight.

I got up at 6:00 on Friday and ran round the whole of Venice. I'm now looking for an entry in the Guiness Book of Records for the most bridges crossed in a singel run! I must have run over a hundred bridges in the space of an hour and a half. My Polar has logged an ascent of 55m for the run on what is a completely flat city. It must rank as one of my most unusual runs. Venice is essentially a city of pavements, canals and bridges. Even at 6:30 in the morning there were quite a few people about so I had to engage in a bit of tourist dodging. Overall though the run was trouble free. I tried to keep the route as simple as possible but it still involved navigating the maze of paths and alleyways. Fortunately I didn't get lost and had a fine time ticking off all the best sites in one fell swoop. It was still hot at that time in the morning and it took me a couple of days to properly rehydrate.

On Sunday we went to Rome by train, only just. They cancelled our train and didn't bother to tell us, or anyone else for that matter. We'd treated ourselves to a first class ticket and ended up standing up half the way.



After Venice's car free environment Rome was a shock to the system. It was actually better, trafficwise, than I remembered it but that's only relative. It was the usual suicide mission to cross the roads. In case you haven't been yet here's a tip to save you being stranded on one side of the road forever: find a zebra crossing and just walk out in front of the traffic. They won't necessarily stop but they will drive round you, unless it's a pelican crossing in which case wait for the green man and the same rules apply.



I went out for an early morning run on Tuesday. The River Tiber runs through the middle of Rome but unlike most cities Rome seems to ignore it's river. It actually runs in a big culvert about thirty feet below the level of the city. There's also no river traffic bigger than a rowboat as it's not navigable. Alongside it they have built a large twenty foot wide embankment so I went down and ran along that. Nothing much to report on this run other than no-one else seemed to use the perfectly good track. In any other city it would be full of people on bikes commuting to work. I can't believe that the small groups of homeless people camped under the bridges explains the lack of people using the track. Very strange.



Arrivederci.

Catching up, Canals and Pasta

Having done naff all on the running front this week I decided to make up for it today so I've had two sessions. This morning I did a couple of miles at 6 minute mile pace on the treadmill. This is part of my new strategy to get my speed up. I found the first mile reassuringly easy and even the second wasn't too bad. This has given me a mental boost as I thought it would be lot harder than it was. I can have a go at faster speeds in my intervals now.

Later on Rosie dropped off me and Phoebe dog on her way up to her mother's. We ran back along the canal (which is much more interesting than the stretch I used to run on the way to work) then round the reservoirs and back home. It was very humid and Phoebe jumped into the canal, the reservoir and then a stream on the way back. I could've fancied jumping in myself but I didn't want to encourage her. Didn't fancy catching some horrific disease either.

Canals are going to be a reoccuring theme over the next week as Rosie and I are off to Venice on Thursday (25th anniversary hols). If anyone out there has any advice on running in Venice then please drop me a comment. I reckon I need to get out very early to avoid the crowds in the twisty narrow streets. I'm also thinking of getting a boat over to the Lido as there seems to be a reasonally long road (2-3 milesish) over there. We're staying there for three days then off to Rome for another three days. Likewise, any tips for running in Rome gratefully appreciated. I somehow think I won't be getting any long runs in for a while.

Before all that we're off to Nottingham for Vicky's graduation ceremony. Anyone need a production designer for their next film? I know just where I can find one.

Ciao baby!

Niggles and Wiggles

Just had another lazy week. The achilles niggle and associated knee pain thankfully disappeared by Tuesday. On Tuesday evening I'd planned to go out on the bike but didn't make it thanks to the washing machine breaking down and me stripping it down to find that it wasn't repairable (spares not available on the internet) so I did some exercises indoors instead. These seemed to have reached the parts running can't reach as the very tops of my calves were aching on Wednesday. Nevertheless I went out on the bike in the evening and had a cracking ride. Another gorgeous summer evening through and round Ashridge forest. Saw a fox and another herd of roe deer. I felt great and was pushing hard for most of the hour and three quarters I was out. However, on Thursday the top of my left calf was extremely sore. I couldn't tell if it was strained or just good old fashioned sore from the exercise. I was worried as the last calf strain cost me six weeks off running. Fortunately it seems to have been the latter as it has just about gone now so I'll be out again tomorrow if not this afternoon. I'm having to tread a thin line with this training, getting in enough without causing some problem that stops me.


While out buying a new washing machine I also picked up a new set of scales that also tell you your % body fat and water content. It says my % body fat is 15.5 which is at the bottom end of the normal range for blokes of my age. It also gave me a water content reading of 56% which is above normal and a surprise to my normally dehydrated self. The instructions said that the algorithm it uses to make these calculations don't work on athletes but I don't think I have to worry about that just yet.


The downside is that the new scales reckon I'm 12st 5lb whereas I'm hovering around 12st on our old scales. Either way I've certainly changed shape over the last couple of months. When I last put my cycling bib shorts on there were bumps and bulges all over the place. I'm looking a lot more streamlined now. Those love handles have bitten the dust.


Just got to avoid these bloody niggles.

The Sun Has Got His Hat On...

At last it’s stopped raining. As much as I like running in the rain you can get too much of a good thing.

Had a glorious evening run with the dog on Friday. The sun was out, the tracks were dry(ish) and no-one was out at that time of day. I think the vegetation has liked this weather. I nearly lost the dog at one point in the long grass. Came across a small herd of Roe deer. It was a fantastic sight. The sun was streaming through the trees, in that sort of hazy way it only does in the early morning or evenings, backlighting the deer. Wish I’d had my camera to hand. I tried taking a photo on the phone but they’d disappeared by the time I was ready to snap. I noticed on this run that my achilles felt swollen and a tiny bit sore on it’s outside edge but it didn’t seem to affect my running.

On Saturday went into London to get myself a decent travel bag for my upcoming trips (Venice and Rome in July (silver wedding anniversary), training week in Interlaken in August, long weekend for the Jungfrau Marathon in September). It’s about time I had some time off. I only had two weeks off in the last two years for various reasons. While I was there the Tour de France just happened to be taking place so I went and had a look. Very impressive set up. They’d taken over the centre of London. It was the prologue time trial. They finished in the Mall then kept going through Admiralty Arch then round into Whitehall where all the cars and crew were waiting. All the side streets were full of French cars and vans. I went down the Mall and into Green Park. Along the Mall the fences were covered in advertising hoardings and as each rider came in the crowd would bang the hoardings making a massive wave of noise tracking the rider for the last kilometer. Green Park was full of picnicers watching the big screen in the sunshine. It could have been oh so different if it had been a week earlier.

Yesterday (Sunday) went for a big run again. My plan is to make a 20 mile run seem normal. I was in two minds to start with as my achilles was niggling again. So I went on the treadmill for a few minutes to test it out. It didn’t seem too bad so, having made sure someone would be able to come and rescue me in the car if needs be, I set off in the sunshine. I decided to go off-road after my red wee episode a couple of weeks ago. Soon forgot about the achilles and settled into a nice steady run up the hills and through the trees following the Ridgeway footpath towards Princes Risborough. Went past Chequers but it didn’t look like Gordon was in.

Having tried the homemade drink and energy food on my previous long run I thought I’d try the more scientific (and expensive) approach on this run. I took 1.5l of isotonic drink (at 6% solution, 30g carbs per 500ml), three gels (22g carbs each) and three energy bars (46g carbs each). The plan was to take in 500ml of fluids and a total of 75g carbs per hour. It’s difficult to compare the two runs: the first was a rainy road run and yesterday’s was a sunny off-roader but I can make a few observations. Firstly 500ml of fluid per hour is not enough in hot weather. Should have been nearer 700ml. Second, my banana, honey and maple syrup sandwiches where a lot more palatable than the energy bars. I did feel more tired on yesterday’s run than I did on the previous run but it’s difficult to point the finger at any one thing. More fluids might have helped, energy intake should have been OK, there was more ascent (620m) on the second run and my achilles might have been a factor.

I’d noticed that I seemed to be over-pronating even more than usual on my right foot. I wondered if this was some subconsious effort to relieve the achilles. Eventually, I developed what I think is a referred pain on the outside of my right knee. This was getting worse so I played it safe and phoned home for a lift rather than run the last 4 or so miles. This took some doing on my part as I hate not finishing things that I set out to do but having invested all this time on training the last thing I need now is an injury. I’ll have to look at my options regarding the achilles problem. I don’t think it is going to go away on its own.

Had an interesting run on the wildlife front yesterday. While up on the tops there were a couple of Red Kites (birds not playthings) doing a spectacular arial display just above me. On the way back I was running down a track when a stick just in front of me moved off the path. Turned out to be an adder a good 18 inches long or more (couldn’t see all of it in the undergrowth). That could have given me a nasty bite if I’d trodden on it. Then finally, on a path bordered by two fences a stupid sheep had escaped from the field and couldn’t get back in. Its friends were bleating for it but it kept running away from me down the path. If it had kept that up it would have been miles from where it belonged but I eventually managed to get it to come past me. That slowed me down a bit.

In the end I did 20 miles in three hours fairly comfortably apart for a couple of energy lows towards the end. Think I’ll be going back to the banana butties next time.

Treadmilling

I like my treadmill. Don't get me wrong, I'd rather be out on the hills any day but when you need to get some good honest graft in without cheating (i.e. easing back) then the treadmill is the place to do it. I don't think that I could do intervals outside without someone keeping an eye on me and making sure I keep it up but on the treadmill you have to physically give in by using the speed down button. Mentally that feels more like capitulation than simply slowing down a bit. Try slowing down on the treadmill and you'd shoot off the end.

I bought mine off ebay for £800 which sounds a lot but when you consider that it is a $7000 machine that's not bad. Just googled it and you can pick one up for £550 on ebay or £5781 (+vat) on another site. It's a Precor C964i like the one in the picture but with side rails as well. Unfortunately I don't have all that space in the picture. It's in the already crowded garage which is now waist deep in boxes of stuff from Vicky's flat. Good job I'm not claustrophobic. It's the only treadmill I've seen that declines (3%) as well as inclines (15%). Being a big heavy commercial machine it's got a good shock absorbing running bed and is as solid as a rock to run on.

As implied above I use it as a task master. It shows no mercy except on the heart rate control setting when it will reduce the incline if your heart rate is too high (it'll also raise the incline if it's too low). I also use it to experiment with techniques: stride length, running style, breathing patterns etc.

I went on it tonight to do some interval training (5 x (3mins @ 6 mph + 3 mins @ 10mph)). I had to grit my teeth a bit for the last one but made it.

Not as fast as I was 10 years ago (not yet anyway!).

I feel good ..da da da da da da da...

Something happened during or after that long run the other Sunday as I've felt really good on my runs. I feel much lighter on my feet and have found myself having run over a hill while daydreaming about something or other and not having noticed the hill. Not like me at all.

Have just been out with the dog over the Coombe Hill area (that's the Wendover Coombe Hill, as there are several knocking around here). On the way up Coombe Hill there were hundreds of enormous white snails (50mm shells). I've been up there loads of times and have never seen them before. I've just looked them up and apparently they are Roman Snails (aka Burgundy Snails or, more descriptively, Edible Snails) which were introduced to the region by the Romans. Shame I don't fancy them as I could have got a bucketful. The Romans also introduced the glis-glis (or Edible Dormouse) to our area too. I found a dead one while out on a run a few years ago. I'd imagined dormice to be tiny things but this was the size and shape of a squirrel. Both of these creatures are rare. The snail is on the Red List of endangered species so maybe it's a good job I didn't eat them.

I went on my run just after a thunder storm and at one point there was a river running down what should have been a footpath. Paddling time.

Came back over Coombe Hill at the end of the run and didn't see a single snail. Spooky.

White Van Man, Floods and Ice

I'm getting my posts slightly out of sequence but what the heck. This weekend felt like it lasted a week. On Friday evening I picked up a hire van. I'd ordered a tranny but they gave me a bigger Merc Sprinter instead. Fine by me. I loaded up our old (recently renovated) Wendy House then took Vicky and Tom (eldest daughter and respective boyfriend) up to Nottingham where they were going to pack up Vicky's things from her flat (having just finished uni). I then went on to Doncaster (epicentre of all things flooded) to spend the night at Rosie's mums. I would've stayed at my mother's but she'd already agreed to put up Pat (Tony's best friend) who was down to help Max do some decorating. Rosie's mum's area was practically surrounded by flooded villages but managed to avoid being flooded apart from being four inches deep in rain water at one point.

On Saturday morning I went over to Max's (by circumnavigating Doncaster to avoid the floods) and erected the Wendy House in the rain. I didn't see the kid's reaction as by the time the house was finished they were too tired and had gone to bed.

By the way I would have gone to Max's via the same (closed) road that I ran along in my previous post Fartlek, Films and Nostalgia. Only problem was the three feet of water under which it was laying, about a mile from where this picture was taken. I suppose I could have swum it making a fairly unique double: swimming and running the same route.

After the Wendy House I dashed off to Nottingham to pick up Vicky, Tom and all of her baggage only to find them stuffing themselves in Subway and the flat in a complete state. This was not least because all of her flat mates had abandoned all their rubbish and not bothered to clean the flat. It took us hours to get the flat in a clean state, including me spending 90 minutes with my head in the freezer hacking the ice out of it. So, in the end we got home after 10 p.m. knackered, ruling out the soul night I'd planned to go to. I hope Vicky's flatmates had a nice Saturday (inconsiderate sods). Poor old Vicky was shattered and stressed out.

Sunday morning was spent trying to find space for all the stuff Vicky brought home. We now have at least two or three of everything including 5 clothes airers. As you may have seen in my previous post I then went for a run having had a lazy week after my big run.

July already!

I've lost me foot pod

Somewhere in the long grass on the lower slopes of Ivinghoe Beacon lies a lonely Polar foot pod, its little green light bleeping away to itself like a cry for help. I spent a good half hour looking for it in vain yesterday. I can only assume that I didn't clip the retaining strap on properly or that the long grass I was wading through simply tore it off. Anyway, tis gone and I'm £80 the poorer for it.

For those whose lives are interesting enough never to have come across a foot pod before I'll explain what it is. It's about the size of large cigarette lighter and it clips to your laces. When in use it transmits a signal to my Polar hear rate monitor / watch which then records the speed and distance travelled. I can then download this info to my computer and see how I've done over the course of a run. Bet you all want one now.

So to find it I just need to download yesterday's run to see at what distance it disappeared then buy another one and run the same route for that same distance and voila! there it will be (within a few yards assuming I've calibrated the new one the same as the old one).

Nearly new foot pod anyone?

Happy Birthday to Me (belatedly)

Twas my 49th birthday last Thurs so I'm now in my 50th year. I hope I don't look as old as 50 year olds did when I was a kid. I certainly don't feel it.

I'm finding this age thing very surreal. Losing my dad from a heart attack when he was just 47 (and I was 19) had a profound effect on my life expectations. I treat anything over 47 as a bonus and I certainly don't bother with a pension (shock horror I hear you prudent type say). Tony didn't even make it to 47, and having done some family history research I know quite a few of our ancestors didn't get past their 40's either. If I get to retirement age I'll deal with the pension issue then, after I've finished celebrating reaching said age. Anyway, my girls will look after their old Dad. I won't need much. Just a tent in the back garden and good collection of books.

Sleep tight campers....