Stepping Up the Miles

Having not managed a long run in April (due to a variety of reasons) I desperately needed to get out for a few hours before the upcoming Old County Tops (37 miles and 10,000 feet over Helvellyn, Scafell and Coniston Old Man) race on 19th May.  So I planned a big loop from our house expecting it to be somewhere in the low 20s only to find out when I got home it was over 29 miles according to Run Keeper.

I can't get the map to embed so click here to see> last Sunday's run.

It was cool and wet (and slippy underfoot, especially in the latter half) so I didn't need too much in the way of fluids (I drank a litre overall) but I felt very hungry for some reason (probably due to me cutting down on the carbs recently).  Fortunately I'd taken a couple of bananas and bars but was still feeling empty over the last ten miles.  I was ready for a cup of tea and a nice hot bath by the time I got home but overall fairly pleased as I found the first 20 miles nice and comfortable (and I got to see some Shetland pony foals which were extremely cute and not much bigger than our dog.)

Mick-ar of Dibley

....or Mickey Mickey Bang Bang.

Did a mini tour ofthe Chilterns yesterday, taking in the village used in the Vicar of Dibley and the windmill used in Chitty Chitty Bang Bang, which are within a half mile of each other. 


The village is called Turville and the Windmill is directly above it on top of the ridge. 



This route was further west than my local Chiltern runs but I fancied seeing somewhere new. I parked up near Princes Risborough and headed off up to Bledlow Ridge where I picked up the Chiltern Way. I followed this up and through Radnage to Stokenchurch (where every other building seemed to be a pub). Coming out of Stokenchurch the route took me under the M40 motorway.

  Coming out of the tunnel I found myself in Red Kite central.  There were a dozen or more riding the wind that was blowing up the hill.  I left the Chiltern Way here and dropped down a long winding path through woods in the bottom of a valley which brought me out below the windmill on the other side of the ridge to Turville.  A quick walk up the hill, using my new ultra lightweight poles brought me out at the windmill. 

A very steep drop down into Turville (past the vicars house from V of D) then straight out the other side only to turn right up to Turville Heath.  I then turned north up to Ibstone from where I dropped down into the valley containing Worksley Park with its cricket ground in the middle of nowhere.  Then picked up a lovely bridleway through the woods round the back of Christmas Common that brought me out next to a bridge over the M40.  This bridge is at the top of the M40 cutting that's in the opening scenes of the Vicar of Dibley.

Over the bridge then down the escarpment to pick up the Ridgeway path at one of the few drinking water points in the Chilterns.  I discovered this a couple of weeks ago when I ran the Western half of the Ridgeway.  It was about 50 yards from where I'd stashed a water bottle for my Ridgeway run.  Needn't have bothered if I'd known the tap was there. 

I soon left the Ridgeway and head back up into the Chilterns.  I picked up a long slightly downhill bridleway that brought me back to Radnage where I more or less followed my route out through some lovely spring flower filled fields. 

All in all a very nice 25 miler. I must get into this part of the Chilterns more often.

Back on Track (or Snail on Trail)

After two enjoyable club runs during the week I decided to go for a long run on Sunday despite the hot forecast. In the end I did around 19 miles (~32km) on hilly trails around the Chilterns on an absolutely gorgeous spring morning. I managed to stay in shady woodland for a good part of the run but despite this I lost 7lbs (3.2kg) in weight (sweat) even after drinking 1500ml of isotonic drink. I was seriously dehydrated when I got home. Here's the route:



The face seems to be mending OK. It wasn't a problem during the run although the nerves are still numb in places.

So, all being well I'm back to where I was pre-crash. I've even managed not to put back on any weight.

Salomon Speedcross 2 - Slippers with Teeth

Using the excuse of my Inov-8 Mudclaws cutting my heels to pieces I decided to invest in a pair of Salomon Speedcross 2s. As you may know I'm a big fan of Salomons having used their Raids and XA Pros for many years. Until now however, they have not ventured beyond trail shoes. The Speedcross have a much more agressive tread somewhere between Adidas Swoops and Mudclaws.

Finding my size (12.5 UK) was difficult but managed to find a pair from Wiggle at £10 off street prices. Ordered them on Thursday and they were waiting for me when I got back from Manchester on Friday. The fit has the classic Salomon cupping of the heel but the forefoot is a lot more snug than the XA-Pros, presumably to stop the shoe slidding around as it grips the ground. Admittedly I was a tad worried they might be too tight but after wearing them around the house in the evening I then put them on in the morning and they felt fantastic. Salomons really suit my feet.

So, Phoebe dog and I (matching dog and shoes) took then out for a test run over the Chilterns. Lots of slimy chalky mud. My test of good kit is that you forget you're wearing them while they're doing their job and these passed with flying colours. They've managed to keep the cushioning of the XA-Pros while giving them the required grip. If I'm honest the grip is not quite as good as the awesome Mudclaw grip but the fit (like a pair of slippers) and a excellent grip make them an amazing shoe. I can't wait to give them a longer run.

Meanwhile, I've also got some Salomon XT-Wings on order. What the hell. I've only got one vice, running.

There but for the grace......

At the risk of this blog turning into a depressing series of health scares and whinges I feel the need to write about a recent event. My mate Chris (my wife's cousin's husband) has just had a heart attack at the age of 49. Like me, Chris has the misfortune of inheriting some bad genes and despite a healthy lifestyle (not unlike mine although maybe not such a saturated fat facist) he went for a run on Saturday morning and came back with a heart attack. He was whipped into hospital where they put a stent in the offending artery and stuck him on statins and aspirin for the rest of his life. To my knowledge Chris has had no warning signs that there was a problem.

This was a reminder of the lessons learned when my dad died of a massive heart attack whilst out walking in the Peak District (near to where I'll be running in the Grindleford Gallop in 3 weeks time). Don't take life for granted for one second. It is far too precious to waste.

This put my intended run on Sunday in a completely new light. What if I'm on the verge of an attack? How would I know? Should I go? Of course I went. Better to drop dead out on a run pumped up with endorphins than in an office or railway station. My dad had the right idea. He was just about 40 years too early.

So off I went on a hilly on/off road 18 miler around the Chilterns. Had a nice time but was a little weary towards the end. Drank 1.2 litres of isotonic but lost 6lbs in weight. No chest pains though.

So, the next time you don't feel like going out on a run remember, that's one less chance if you don't go. You'll never get it back. And, who knows, maybe that run will add a few more days to your life. Touch wood.

Get well soon Chris.

Keep on running.

The Cross, the Crow, the Laces and the Ice-cream Man

I thought that I should see if I was actually up to running something like the South Downs Marathon (considering my performance (lack of) in the 3 Peaks and it's only two weeks away) so I took myself off for a long steady run over the Chilterns yesterday. I went over four Chilterns ridges (not massive but a total ascent of 725m) to Whiteleaf Cross above Princes Risborough and back again.

On the way out I was running through a corn field on a path just wide enough to put one foot in front of the other when I saw some creature running along the path in front of me. It turned out to be a crow. The path was so narrow between the corn stalks that the crow couldn't extend it's wings enough to take off. In the end I went around it through the corn and left it to sort itself out.

Coming back I followed the Ridgeway path past Chequers (don't think Gordon was in) then up Coombe Hill. There was the usual ice-cream van in the car park, so having brought some money with me I decide to get myself an ice lolly. Ten minutes later after searching in vain in the six million pockets in my Camelbak bag for enough money the ice-cream man, who was clearly a fellow endurance type wearing his cycling top and hat as he was, let me have the lolly and then, bless him, stuck a bottle of water in my bag as well. Running whilst eating an ice lolly was a new but not unpleasant experience for me. The water was a life saver too as my Camelbak was nearly empty and I still had a few miles to go.

Ten minutes after the ice cream van my laces snapped (again). These are the thin Kevlar laces that come with the Salomon shoes. My Polar speed pod clip chews them to pieces and unlike ordinary laces they are a pain to try and rethread. This cost me about ten minutes.

In the end I was out for 3h 45m and covered something like 34km (not exactly sure as my speed pod decided to turn itself off twice during the run. Considering the muddy conditions and the few delays I had I'm fairly pleased with that.

I seemed to have got the nutrition and hydration right. I decided not to over-indulge in the gels and drink for the first hour (having loaded up with an energy drink before setting off). In all I had 1.5 litres of isotonic drink in my Camelbak (plus 500ml of water from the ice-cream man and some rehydration salts I happened to have with me), two bananas and three SIS gels. There was no sign of cramp (maybe due to the potasium in the bananas). After the 3 Peaks cock-up I made sure the Isotonic drink was at 6% solution. That extra 2% makes so much difference. The weather was warm but bearable, overcast with the sun threatening to break through. I lost 5lb in weight during the run but have no doubt put it back on already.

So, overall a bit of confidence restored and looking forward to the South Downs.

Winter, spring, summer or fall.....take your pick

Two days after biking and running on a glorious warm spring day I was out running in 2 inches of snow. This was a long road run round the back lanes in the Chilterns. It was bitterly cold but it had stopped snowing and despite the cold, by the time I got home the snow had all but melted. I picked a hilly route and was fairly pleased with the run but felt a little jaded having been out dancing at a Northern Soul do 'til gone midnight the night before.

It was the second time that I'd been out in my new waterproof top and I must just say how impressed I am with it. It's a green Salomon Paclite Jacket. It's very minimalist in design with a rolldown hood, waterproof zips and just two hip level pockets but it is great to run in. You forget you're wearing it which is exactly what you want from a running jacket. No chaffing or scraping just excellent breathability and wind and waterproofness.

I'm also very impressed with another recent purchase, my Gore running top and tights. Same thing as the jacket. They do their job brilliantly without making their presence felt.

Bring on the weather.

Post Race Analysis

This is the heart rate and altitude graphs from my run in the Jungfrau Marathon. It tells quite an interesting story. You can see how slowly I was going for the first half. My heart rate was hovering around 130bpm when it should have been around 140. Quite a few of the dips in heart rate are from when I stopped at the drinks stations but those towards the end of the race are when I was held up. The point at which we came to a standstill just around the bend from the Wixi drinks station is particularly noticable. My heart rate slowed to 95bpm. How ridiculous is that during a marathon.

I've also superimposed the ascent (height adjusted to account for base height) of the Chiltern Hills where I train. Quite a difference. Even Ben Nevis would only come about 80% of the way up the graph.

I'm seriously considering doing it again next year to see what time I would get with a more focussed attempt at getting a good time. My time of 5h 8m equates to a 3h 20m normal marathon. I'd hope to do a 3h normal marathon so there's clear room for improvement.

Better start training then!

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.

Loneliness of the Long Distance Runner

Well, I've finally gone and done it. Today I ran at least 27 miles, unsupported. I did the decent thing and went over the Chilterns when I could quite easily have chosen a route on the flatlands to the north of us. So, attired in waterproof jacket and carrying my supplies in my camelbak rucksac I set off in the rain.

The rucksac felt like it weighed a lot more than the 4-5 pounds than it did but it was necessary to my success. As well as the 1.5 litres of isotonic drink (half fresh fruit juice, half water and a pinch of salt) I had three banana, honey and maple syrup sandwiches and a banana for energy replenishment. The cool and wet weather allowed me to get away with just 1.5 litres. If it had been sunny I'd have had to take 2 litres at least. I also had my glasses and contact lens case and emergency clothing (thin thermal vest, winter buff and gloves) and phone in case I came a cropper part way round. Once I got going I didn't notice it and it all adds to the training effort.

The first six miles were rolling and went nice and easy then it was up onto the top via a rather dodgy road that had me trapped in a tight gully at one point. I had to pin myself to the side of the gully to avoid being roadkill. Once on the top the next few miles were fairly flat (and traffic free) till my halfway point which I went through in 1:44. It was here that I caught up with the only other runner I saw all day. I caught her (20ish decked out in all the gear) going downhill and as I passed her my suspicions about her gear fetish were proven when she said "Kayanos. Good shoes!" She then caught me going uphill (story of my life). We had a quick chat before she turned off. She's training for the Dublin Marathon in October.

By this time the rain had eased so I stopped to take of my waterproof and get one of my fantastic sandwiches. They were nice and soggy and went down a treat unlike some of the commercial energy bars that take more energy to eat than they contain. The idea behind my sandwiches is to release energy over a long period. The honey and maple syrup give an immediate boost being largely sugars. The banana takes a bit longer followed by the carbs in the wholemeal bread. It certainly seemed to work for me.

The route got a lot hillier in the second half (sounds familiar), at least by Chilterns standards. The waterproofs came out again when I ran through a downpour and then off again when the sun came out for the last couple of miles.

The 'wall' didn't appear, probably because I was going at tourist pace but also because I'd made sure to keep up my fluid and energy intake. It seemed to work as I didn't feel tired at any point although my lower legs did ache towards the end. I judged the fluids perfectly as I used up the last mouthful when I reached home. I then went on the treadmill to walk for 5 mins to cool down and help keep me loose.

So here I sit, surprised that I can still walk and to be honest suprised at how easy it was, which I put down to my nutrition during the run. I've always known that I could run the distance but now I've actually done it. I'm fairly happy with the time as well considering the circumstances (not racing, self supporting, no cheering crowds etc). This is all to be confirmed (when I drive part of the route to check the distance) but according to my Polar speed pod I went through the magical 42 km in 3:32 and finally reached home after another 2.5 km.

And now for the finale! (Turn away if you're squeamish.) My pee is red! Blood, you're thinking and so was I when I saw it. I was especially worried as I'm carrying a defunct kidney. A few years ago I had a problem with my kidney which proved to only have 25% function. So, they operated on it and now it's got 0% function. "We can take it out for you" they said by way of an apology. "Keep your bloody hands off" I said. When I saw the red urine I was a tad concerned that something had happened to it. Anyway, because of the kidney op we have some wee sticks that test for blood (amongst other things) left over and according to them there's no trace of blood. Here's my theory of what it is: foot strike haemolysis. I only came across this recently but apparently constant pounding on hard surfaces (e.g. road running) will actually smash red blood cells to pieces. This is then filtered out by the kidneys and passed out in urine. I can only assume that the fact that the blood cells (or haemoglobin) are in pieces means that it doesn't react on the wee stick. Just in case you're worried, it's no longer red, just the dark yellow it normally is when I'm dehydrated. Well I did warn you to turn away.

So, all in all it was worth getting up this morning. I've cracked the distance now I need to crack the hills and the speed. Should be able to do something about that over the next couple of months. Just need to get my red blood cells back first!

Ooops, nearly forgot. I nipped into Tesco's this morning to get my bananas and fruit juice and as I was driving out two little piglets dashed out of the farm opposite paying scant regard to the highway code and ran off up the road towards the hills. Thought I might see them later but I didn't. Bet you were wondering what the picture was about.

Pedal Power

Sunday: A quick puncture repair and I'm off. A quick dash back to the house for my forgotten drink bottles and I'm off again. Spent the next three hours going up and down the Chiltern Hills like a yo-yo. I don't know who named the hills around here but they had some imagination as well as a sense of humour (remember The Crong, The Twist and The Hale from a previous post?). After Cobblershill came Hotley Bottom (great place to go after a curry?) later followed by Kop Hill amongst others.

I'd expected to get the usual cycling muscle ache not having been on the bike in ages but it didn't happen. I reckon there must be some truth in hill running using the same muscles as cycling as I also found the hills fairly easy. At least I didn't get out of the saddle once and didn't have to resort to the granny chain ring. Not bad on a squidgy mountain bike. As a long term roadie brought up on the mantra of short wheelbases and rigid frames it gripes a bit riding a bendy springy mountain bike. All that energy going into squashing springs and dampers. Suppose it doesn't matter if I'm not looking for a fast time. It felt good to be back on the bike.

The achilles felt sore during the ride but doesn't seem to have suffered for it. On Monday night I took the dog and my achilles for a test run. Did half an hour off-road, fairly flat and it felt fine. Not sure what's going on with the achilles. I can still feel it but it doesn't seem to suffer from running. Just have to keep an eye on it I suppose.

Off to bed. G'night.

Global Wetting

Not to let a simple thing like a gale stop me from going out I decided to get serious and go out for a longer than usual run yesterday. It was mostly off road but I left the dog at home as I didn't want to get half way round to find she'd had enough. At about 6 degrees centigrade it was borderline leggings weather but I opted for shorts (coupled with thermal top and waterproof jacket). As it turned out it was just about right. I overheat very easily. The route took me over the Chilterns highest point (a whole 900 ft), down through Wendover then up Coombe Hill (top left in photo, a massive 850 ft) then down and round the back of Chequers (prime minister's country retreat, see photo). Tony didn't seem to be in. I once ran past there under the watchfull eye of a shades wearing security man sat in his Range Rover in the middle of the field in the foreground of the photo. I guess Tony was in that day. The post and rail fence around that field is made from old railway lines and steel bars. Up over Dunsmore Ridge then back down to Wendover to pick up the Ridgeway path back home. There were leaves, branches and fallen trees all over the place. The trees around here fall over at the slightest excuse. I reckon their roots are shallow as the top soil is any a few inches thick on top of the underlying chalk. I took a Camelbak rucksac with 1 litre of fluids, a banana and two biscuit bars for sustenance. Felt commfortable all the way round but was glad to finish. According to my trusty Polar I did 34.2 km (about 21-22 miles) in 3h 20 mins. Well worth a road marathon considering conditions underfoot. Legs don't feel too bad today which is encouraging.

Mr Consistency

Sorry to leave it so long since the last post but decorating (and running) calls unfortunately.

I hate to tempt fate but things seem to be running smoothly (pun intended) now. I managed to get 40km in for each of the last two weeks. Last week I finally (thanks to light evenings) got around to running to work. Not all the way as that would be a 60 mile round trip. (I know, I’m mixing up my measurement systems but the car uses miles and my Polar HRM records in kilometres. Being a child of the great metrication conversion in the 70's I can handle these things. Apologies to you oldies or newies brought up on one system!). I park up and run 11km into work along the Grand Union Canal then 7 miles back again in the evening. My times for both ways were within seconds of each other. Just call me Mr Consistency. It gave me great satisfaction to run underneath a couple of roads on which I’m normally sat in traffic jams.

Another thing it did give me was an appreciation of how monotonous canal running is. I was going stir crazy after six miles. I soon abandoned any (albeit remote) plans of ever running the Tring2Town (30 something miles along the GUC) not to mention the Birmingham to London ultra race (a mere 145 miles of the same canal). I would need institutionalising after either of those. Some would say I’d need institutionalising for even considering them as a sane thing to do. I love running but I need variety to break things up. That’s why I love the hills. No two miles are the same.

Hopefully tomorrow’s run in will seem shorter now I’m a little used to the route.

Saw a lovely temperature inversion yesterday. Left home in the fog, ran up the Chiltern escarpment into bright sunshine. The valley below was full of cloud and the hills beyond were poking up into the sunshine. Thought this might happen so I took my camera.

The cardiologists are back on the scene. I received an appointment for the 23rd to have the monitor fitted for a seven day recording. Time to shave my chest again. Watch this space on that one. In the meantime I’ll be looking for a second opinion from a sports cardiologist.

Until the next time……

Back on track (famous last words?)

Cool but sunny spring evening, the Chiltern Hills bursting into leaf and just me and the dog cruising down the paths and bridleways. Fantastic. What more can a man ask for? Felt great to be back in action again. Slight hint of the old calf strain but I reckon its mostly in my mind. Looking forward to a great Easter weekend.

Still no news from the cardiologists. That's fine by me.