trainers and my bike

Gnarly photo or race report?

2011-03-28T21:26:00.000+01:00

What do you want?

Well, today you are getting gnarly photo

Day 2

A+E trip, 3 hours later no fractures thankfully.

I finished - but with this...

2011-03-27T19:30:00.000+01:00

Nervous?

2011-03-26T20:15:00.000Z

Me! *sticks hand in the air and waves like a school child*

Are we done yet?

2011-03-23T22:20:00.000Z

Nope, still days in the month. Though i seemed to forget yesterday! Well, i had a lovely dinner party with the girls. Food went down a treat. Lisa even brought me a little gift as a thank you. Our degree's last year is 1 full year in hospitals. 6 months in each discipline. Lisa and I both did the same placements - coincidently - her a year after me. Dundee and Sweden. So we both spent summer in Sweden and were there over Easter. Her thank you gift was a Swedish style Easter Egg. I thought that very sweet.

And today Spring truly showed its face. 15C/59F and sunny all day. I ran 5.15 miles in running skirt and shorts - no leggings and a t-shirt! It was lovely. I did my usual which is 3.7m normally but wanted to go a bit more to really enjoy the sun so tacked on the extra to stay out longer. I did 3 miles of fartleks and the rest pushing it a bit. Manages an average pace of 8.48 which is great.

Now, i need a cuppa tea.

2011-03-21T22:05:00.000Z

I have gf bread, gf pasta, biscuits and crackers. I have many replacement gf foods but they rarely taste like the foods they are trying to replace. They often look right or feel right but rarely taste right. But these little beauties, made by my own freckled hands actually taste like choux pastry. The texture isn't perfect (yet) but lets face it, food is primarily about flavour.

Meringues in the oven and soup already made for tomorrows little dinner party. Just a simple affair. Mushroom pate and chicken liver pate with crackers, spicy hot pot soup (i'm undecided to do as it says and serve with rice as i don't have bread - but it is an early dinner so perhaps i don't need it) and of course, half the reason for having folks over - desert of individual meringues with summer fruit (like i have with the choux above) and whipped cream.

It has just occurred to me that i have to prep for my first triathlon on Thursday. I leave after work on Friday to Leeds for my grans 90th - i'm staying over night with Alison and her boyfriend. And i will most likely get back late on Saturday. And the clocks go forward so have to make sure i am in bed in plenty of time. Its a 2hr drive and i need to be there early! Geez, I just worked it out. I have to set off at 6am. Which is really 5am. Yeah, i won't be getting back late on Saturday then, nor will i be getting much sleep - too many nerves.

Procrastination

2011-03-20T23:26:00.000Z

We're all guilty of of, but why does it always bite me in the ass? Saturday was lovely weather. bright and sunny with delicate wispy clouds and about 12*C. Perfect cycling weather. But typical me, i put it off. There was so much other stuff i wanted to get done on Saturday. And i got a lot done too. I was up at 7am, you think i could have fitted an hours ride in but no, i filled my day with other things like soil shopping and planting seeds. Building a bookcase and baking some bread among other things.

So Sunday arrives and after getting back in to bed to read for 45 minutes - very uncommon for me to stay in bed, but it was so warm and cozy and i need to 'get in to' my book still - i get up to see its over-cast. It was a little damp on the ground in the morning too, it must have rained just a little. The temperature was cooler. Again, i put off the ride, the day wasn't enticing me outside. I had some recipes i wanted to try. Mushroom pate - for Tuesday night when the girls come over and choux pastry. I don't recall ever making it, maybe once before i couldn't eat gluten. But now, when what you can't have you want more of, i really want to have gougere. An éclair or cream puff wouldn't go down too badly either!

So it was 3pm by the time i started getting ready for my ride. I mapped my route - it was a 20 miler this week - and packed my saddle bag that i hope i never need to use. I carry a spare inner tube; pressurised gas to inflate; tyre levers; a patch kit; Alan keys; sports beans; £1; lip balm. And today i packed my camera.

My ride took me in to Wales for 3 miles, in and out in a jiffy.

I moved my bottle cage from my mountain bike to my road bike - something i have been meaning to do for ages, as i don't need liquid on my 3 minute ride to work which i use my mountain bike for. I strapped Sally on to the handle bars and locked up the house.

20 miles later i got home, elated and wondered why the hell i had put if off. I love being out there peddling the roads. Even with big head winds on the return journey. Even with a really painful hip and lower back. Its damn fun and 80 minutes goes by pretty fast too.

12:01

2011-03-20T00:04:00.000Z

Bah! Just missed my cut off time for a Saturday post.

Lovely Italian dinner with Katy

Planning a Sunday lunch with our men present.

Having a nightcap - Talisker, no ice.

Good night.

Five on Friday

2011-03-18T22:55:00.000Z

ONE. The sun shone brightly all day and come 4pm when i left work all i wanted to do was run. I took a different loop and added just under mile on to my usual. The start was tough, i normally bounce the first mile but today i felt sluggish. I picked up and averaged 9:14 for 4.55 miles.

2. Looking forward to tomorrow as i have plans in the evening. Actual social plans. Being new to the area, i don't really have friends here but Katy a girl from my class at uni lives close so we are going to dinner. Two coeliacs going out for Italian. Should be fun.

III. I invited the girls from work over for dinner next week. I hope my boss doesn't take offence, she is quite social with the department but i really just wanted to invite the new girls as we are new to the area. They are younger than me, in fact one is 10 years younger than me and my boss is a bit older and it seemed just too big a gap. Not that my boss is old, but she is our boss.

Fore. I am trying to decide whether to go out clubbing with the 24yr old for her birthday. I haven't been clubbing in forever and i'd quite like to go. But its on a school night and i would need to sleep over at her house - if i want to drink. Its a good opportunity to bond with the young folk, it would just be rough on Thursday morning. She also lives 20 minute drive away. Well i have a week to mull it over.

~~////~~. Tomorrow i'm planting seeds, lots of seeds for salad, tomatoes, radishes and herbs. And hopefully its nice enough to go on a nice long bike ride.

In a word, SCARED!!

2011-03-17T22:49:00.000Z

So i had my swim instruction today. A colleague of mine is a swim instructor and i asked her to pick apart my stroke and tell me how to improve. We she sure did that. She said i was fast but not efficient. I have a whole load to work on but i get what she was saying and feel that i can do what she advised. I need to slow down and improve my technique. A lot.

In the mean time i need to swim my ass off next Sunday as i totally forgot to change my swim time. I guessed how fast i could swim. My pool has no swim clock and i didn't have my poolmate when i registered. So i said 7 minutes, but actually i swim it in 8. I wasn't that scared until i saw that i have been placed 26th in the line up out of 180!!! Holy crap i'm going to have folks swimming over me.

Its a pool swim and we do 4 lengths of each lane, 4 lanes. I think i will have folks over talking me at the turn points. So i'm not too pleased with myself for making this harder than it should be. Thankfully i will only have to endure 8 minutes of it and then i'll be on a bike where folks can over take me all they want in a pretty easy fashion.

I think i will be swimming quite a lot in the next week. eeek

11 Days & Counting.....Time to FOCUS

2011-03-16T21:57:00.000Z

I was just filling in my workout spreadsheet when i noticed that its ONLY ELEVEN DAYS UNTIL MY FIRST EVER TRIATHLON!! And now i'm FREAKING OUT!!!

It kinda snook up on me. All of a sudden. It was this thing i signed up for, this event in my future. Something some folks think i'm mad for doing. Something i just talked about and trained for. Now, its right there, i can smell it. Its so close the hairs that are standing up on the back of my neck are touching it! I'm scared.

I lost a little focus the last fortnight and my training reduced. It was a little to do with the half marathon, and a little to do with this silly 18 week training programme. You see, this TP, if i were to follow it, has me doing less than i had been doing, training for Pwllheli. So with my recovery from the HM, the weekend away and the stupid TP officially starting on Monday just gone, i allowed myself to slack. I lost focus, i started thinking about my Olympic tri instead of my first one. Walk before you can run Stephanie. Get through the sprint before concentrating on the Olympic.

It was important to plan for the Olympic distance, but i need to focus on up coming events just as much. I have a swimming lesson tomorrow. A lady at work is a swimming instructor so i asked if she would give me some pointers. I had planned on paying her but she said she was doing it for free. I'd still like to give her some money but now i don;t know how much. Maybe i should judge it on how much i think she helps me ;)

The word is FOCUS

I almost cheated...

2011-03-15T23:11:00.000Z

..but i didn't. Thankfully, as i know i would have been pissed at myself. I was so thirsty when i got home i needed a cuppa tea. I hadn't had one since lunch time. That placed me in front of my pc while i drank it and all of a sudden it was 6:20pm and i didn't want to go to the gym.

Then i got pissed with my self for not just going out running in the light outside, if i wasn't going to swim, then i could just go outside (a swim was on my schedule but i'm not too concerned about getting those in, my tri in a few weeks is short and i do end up swimming 3 times a week which is enough). I much prefer running outside and i had missed my chance.

But i remembered my post about cheating and really didn't want to cheat so early on, like day two, of my plan. So i go my ass to the gym and did a hill interval workout. I also did arm and side weights, but no swimming. Over all, glad i went.

Remember, i'll never regret a workout, but will regret a missed one.

I am also trying to curb my pamphagus* habits, especially after working out. I do love to eat, but i also would like to loose a little weight. Its hard, but i will try to curb the eating when i don;t need to - like when making dinner. I can't help but snack on nuts and other little things like dried fruit when i'm making dinner. Perhaps i need to put them in a tin where they re more difficult to get at. I bet half of it is that they stare at me when i'm grabbing stuff out of the pantry. Okay, i have a task, which i'm going to do right now!

*

Pamphagous - eating or consuming everything

Annoyances.

2011-03-14T22:26:00.000Z

Just a few things that are a bit annoying.

My spin bike badly needed adjustment. I had no easy spin just medium and up.
The instructor. I really didn't like her style. Unlike other instructors, each song was a bit of everything. Fast spin, slow, high resistance, low. It was all over the place. She would make us stand on a high resistance and then sit down again so fast that i had barely had time to do two revolutions. With my bike not working properly, it was most annoying. With the evenings getting much lighter, i'll be thrilled to not need spin classes if she is a regular.
As i was standing around waiting for the half marathon to start a few weeks ago, i heard this girl saying to her none running supporters/companions 'its so annoying to see people running before the race, its like they are trying to prove they can run further'. i was so tempted to say, no, we call that warming up, but what would be the point. Dafty.
Jeff left yesterday for 19 days. I'm not loving being alone again, kinda annoying.

Isn't it cheating anyway?

2011-03-13T20:44:00.000Z

In a word: Cheating.

So its barely in to week two of March and i fail the task of a daily post. I basically knew this would happen with the weekend in Scarborough and Whixley, and had planned to set up posts to publish each day i wouldn't be able to. Well my time ran out, as did any inspiration to even get a few words written and come Sunday, here i am after missing two days. But as i asked, isn't it cheating any way if i write them all on Thursday and just publish them on other days?

My official 18 week training plan starts tomorrow. The TP i hope to not cheat on. It will be flexible, i can say that. I will miss workouts, i know that. But will i cheat? Hmm. And what defines cheating if i have already stated i will miss workouts? Well, i suppose i would say that if i can, i should. If there is a reasonable reason why i can't get the/a workout in, then that's okay, but if i just don't workout, for no other reason than i can't be bothered, then that's cheating.

The word is WHY?

2011-03-10T11:21:00.001Z

Why is it i find time to exercise when i am working way easier than when i am off? I think its the expectation of having lots of free time, being able to mooch around get up when i want and i will fit everything in dead easy, as I'm not at work for 8 hours. When in reality, i get up at the same time, as I'm not one to laze around in bed, if I'm awake, I'm pretty much up out of bed.

I do have lots of free time when on holiday with no children to entertain, but if i don't plan it i waste it. Waste hours surfing the web. Sometimes i have a purpose, other times none, just reading, learning, clicking links to see where they get me. And for some reason if i get dressed and do my hair - like i do on every work day, then i never get round to exercising. I have to do it in the morning or it won't happen. I suffer the same way at the weekends. AM or fail.

I suppose as i know it happens that way at least i tackle it. And when i do plan to workout, 90% of the time i do. I just have to plan. The happiest holiday days are when i workout, make a good lunch, bake something, make something else, like marmalade or a handbag or a top then have dinner, made by either Jeff or I then watch a film, read a magazine or do something else productive, even if its hanging the washing up or ironing. Productive days are the best. So why don't i make them all like that?

I try to plan my weekends to be busy. There isn't often that i like a lazy weekend of doing nothing, accomplishing nothing. They happen, but not too often.

This weekend Scarborough!!! Yay!!

Sore and stubborn

2011-03-09T21:48:00.000Z

After two days off i finally went to the gym Programmed 45 minutes in to the TM and set off. My legs started to hurt right about twenty minutes in. Oh i wanted to stop. I so wanted to stop or to slow. But i'm stubborn so managed to carry on. Did 7.42km in 45 minutes.

I'm trying to decide how much effort to put in to working out this week. We leave for Scarborough right after work tomorrow. Friday will be spent with mum, nothing planned as such so could go for a run in the AM. Saturday we are going to a 3yr old birthday party as need to leave at 9am but will be getting home late. Sunday Jeff leaves, so that day will be easy. And sad. Another 2+ weeks alone :(

My real training plan starts on on Monday though. So i'm kinda thinking this post half marathon week can be a bit of recovery, a bit of a respite before the real training begins. So, i will probably just run on Friday. I like my usual run in Scarborough. Its all hills, i don't have a run like that here and i miss that great hill training.

Okay, decided. Just one usual 3 miler on friday morning. Now i gotta go pack.

Pancakes

2011-03-08T20:57:00.002Z

Shrove Tuesday: Pancake Day. I ate too many. That is all i have to say.

The word is Result!

2011-03-07T21:14:00.001Z

The official result is only one second faster than my timed result.
The result of running a HM and thinking you can do a sub 2hr after seeing you have only 3 miles to go and only 1:35 has passed, is the pain i have every time i try to stand, try to climb stairs and try to stand up from a crouch - which with my job happens all the time apparently - who knew!
The result of my HM is exactly the same, to the second, as Fearne Cotton's (BBC radio 1 DJ) HM she ran yesterday in Bath. (i really want to do that one, its flat and fast)

The result of a small hole in my arm - one pint of dark red blood donated.
The result, saving a life, satisfaction and a packet of crisps.
The result of getting my bike out to go to work - 10 minutes off my travel time, ten minutes extra in bed.
The result of the first day back to work when the week off was spent close to home: like i was never gone.

Ellesmere Half Marathon

2011-03-06T16:52:00.002Z

Waking up at a normal time to run a HM is really nice. Nothing like 4am that was necessary for the Chicago one. A 10 minute drive and a little walk from the free car park was all it took to get me to the start. Me and less than 100 others. There was a 5 mile race on too, we all did the first loop then us HMers did a 7 mile different loop, in the country, mostly closed roads and where itwasn't, very quite back roads. It was so quiet, so few people. There was no big finish, no clock, no medals or t-shirts, no flyers for other races or running shops. Just a simple cup of water at the end. Not complaining or bigging it up. Just saying.

I tried my hardest to set off conservatively but the adrenalin that gushed through my body as soon as the start was announced was taking over a bit. It was rather sudden. I felt no race nerves or excitement, nothing different then literally, as soon as i pressed Start on Sally i could feel the adrenalin rush. I focused and tempered it, and going up hill helped me keep my speed down so the first few miles were about what i hoped i'd run at. I felt like i was slacking somewhere around mile 5 and 6 but those hills! It was a really undulation course, there was very little flat. There were 4 big hills and we're not talking short or little. I know you can skew these graphs to make them look worse, but the difference in speed really makes it apparent that the hills were a bitch! But i know i can run up them, so its mental toughness thing. I won't allow myself to walk.

My Splits:

1: 09:31

2: 09:16

3: 09:33

4: 09:44

5: 09:53

6: 09:28

7: 09:07

8: 08:53

9: 08:30

10 09:50

11: 08:55

12: 09:13

13: 08:12

.16: 01:15 (at 07:32 pace)

So my end time is a bit of a shocker. Given that i had 6 weeks to train for this, i was aiming for 2:10 with a pie in the sky time of 2:05 so to come in under that was euphoric. I was pleased as punch! I AM pleased as punch. I wanted to run another half marathon to get a sub 2 hour. I planned to run the Lichfield one in May, to train properly to aim for an average pace of 9:00. Given my under-trained-for HM in Chicago that was completely flat and i got a 2:10:44 i never thought on hills i would beat that time by 9 minutes!!

So i now have the itch again, or rather still for the sub 2hr half. There is the Lake Vyrnwy Half in September which is completely flat, i plan on doing that, i'm now totally confident that i can get my sub 2hr there. But, maybe i want to do it before then.....

p.s the word today is SUPER HERO

Birthday

2011-03-05T20:31:00.004Z

In a word and today's word is Birthday!!

My birthday!

My parents are visiting but only because we want them to look at a house we want to buy. This whole process is a big crassulent pain. We want to add a garage but need access to a private road. It may prevent us from buying the most perfect house :( still, i want dad to have look at it and see if we can do what we want to the property.

Jeff and I celebrated last night because i’m running the Ellesmere half marathon tomorrow. We went to dinner and i had a few ciders. It doesn't take me much to get drunk any more as i really don't drink frequently. I was really feeling three Magners by the time mum and dad arrived to pick us up. They arrived late after we had eaten and took us home, saved us a fiver on a taxi which was nice.

The food was really really good. They know how to deal with gluten free which is fantastic. I decided to go for a main and desert and hubby had all three – greedy guts! But i drank more

Today we went for a walk around Whittington Castle before the house showing. Its a tiny little ruins but worth a quick visit. The house is still perfect. We then went out for lunch, in the same pub we had dinner in. I really don’t mind eating in the same place when the food is so very delicious.

Last nights roast pork belly was so good i almost ordered it again. I am quite limited in there but i ended up having pan fried sea bass which was delectable. The veg served in there is very good too, really fresh and well cooked not reheated watery crap you often get in pubs. I totally recommend The White Lion in Whittington.

Mum made me a birthday bake – of sorts. Banana muffins.

And she bought me flowers, the daffodils you see and some lovely tulips too.

It was fun to blow out candles, its been along time since i did that.

Over all, a lovely birthday celebration. Right now i’m smelling the amazing aroma of corned beef* and cabbage that Jeff has been making for the last two weeks. Looking forward to dinner i can tell you.
Tomorrows race is not until 11am so i don’t have to have an early night or anything but just need to make sure everything is prepped before i go to bed.

Chat after my race. Good night.

*American style corned beef that they make on St. Patricks day, not the stuff that comes out of a can and is all fatty.

Spreadsheets rule my workouts.

2011-03-04T09:38:00.026Z

Pink means its a race day. Green to designate the start of the week. Lighter green (not shown) indicates its a recovery week. Red days were rest days.

So i added the 18 week training plan to my spread sheet (on the right hand side). I am going to try to stick to it. Mostly my aim is to get the right miles and quality workouts correct but also to try to do the workouts on the right days so i have proper rest between types of exercise It mostly works out well as i was attending spin classes on Mondays and Wednesdays and liked those days. By the time the week day rides get longer, i will be able to move them on to the roads as it will be lighter enough after work.

After week 12 there are no rest days. I do't think that will fly with me but i will plan to have just one rest day in those weeks, never more than. I'm sure life will get in the way at points and i'm fine with that happening. Its my first season, i'm doing it for fun. It has to stay fun and not a chore.

I'm pretty sure my body will change some more and that is a big motivator for me, so i'm going to track it too. I think an additional page on my spreadsheet is necessary: Page of Mecography*

*

Okay Okay, i'll plan!

2011-03-03T07:28:00.004Z

Its been niggling at me that i haven't got a training plan. I have my reasons, mainly as history has shown me that i am useless at sticking it one. But also because i workout to feel good. I'm racing to enjoy myself, so i want to enjoy my training. I fear that if i am told to do say, running on a day i really feel like swimming on, then i will stop loving it.

But as i wrote out the distances for the Olympic triathlon i'm doing in July, it really hit home how far it is. It scared me a bit and i have reconsidered a training plan. Its easy to think you are doing enough, even that you are doing more than you think. I tally all my workouts, on daily mile and on a spreadsheet, but its too late to look at the week and realise that i haven't run or swam enough, i need to have something to work towards to ensure i am doing the right distances.

So, i am loosely going to follow the 18 week Olympic for intermediates. I realise that i am a beginner but the plan for that would have me doing shorter distances than i do now so feels wrong. And i say loosely as i plan to use the distances as guides as opposed to strictly follow the days to do things.

I feel that if i can at least maintain the increases in running distances, types or runs/swims and cycling miles then it will allow me to compete at the level i want to. I want to race it as well as i can, without taking all the fun out and taking it all too seriously.

Here is what February looked like for me:

You see, i didn't notice i hadn't swam in that long at the beginning of the month. This was just before i started this spreadsheet. Glad i did, DailyMile is great, but this is easier to track details. Again, i need to swim, time flies and if i'm not going to the gym to spin or run, like now when i can go outside as i'm at home in the day, then swimming can easily be forgotten for a week without me even knowing.

So as i fill my succisive* hours with more and more training i will be confident that it will all be worth it in the end. When i cross the finish line after swimming 1500m in the sea, cycling 38km of the welsh coastline and running 10km, i know i did it to the best of my ability and enjoyed the whole process that got me there.

*

Succisive : of spare or extra time

Just go on the ride and stop thinking about it!

2011-03-02T19:27:00.000Z

Yesterday was a bit of a success failure mix. I couldn't sew the top i wanted as i have lost the pattern i was going to use and going to buy one wasn't going to happen. I got my machine out and did sew some running mittens however. Also a head band with little ipod pocket so its neat and out of my way. I'm really pleased with that. The mittens are a semi success. I wanted something that i could take off but not carry. My hands get cold for the first mile or so then they warm up a lot and gloves end up being too warm and get sweaty. If i'm running long, my hands then get cold again, especially if the temp drops and my fingers start to hurt. I asked for running/cycling gloves for Christmas and got some great ones, but they are too warm to run in. So..... i sewed these mittens that i can slip my hand out of and fold under the wrist band that stays on my wrist. Therefore i don't have to carry them, they are ready to be pulled back on at any moment. They aren't exactly what i had planned, but function just fine.

As for cycling, i didn't go. It wasn't until today, after i made the effort to go out for a ride that i realised why i was so fed up yesterday. I didn't really do much yesterday. Mooched around the house, half contemplating going out for a ride but generally just killing time on the net, baking some muffins, sitting around. I thought i was enjoying myself at times but in the background was the feeling of being fed up.

So today came, i got my bike out for the first time on the roads in AGES. It was chilly so i used my head band, gloves and new bike wind breaker jacket. I pumped up my tyres, loaded my saddle bag and changed my seat height up a notch. I mapped out a route of 16 miles and headed out.

Cursing myself for not putting my balaclava on, my face was so cold. As my rosy cheeks acclimatised my hands started to get cold. The gloves are good, but not that good. Eventually my hands were okay again, once the warm blood got pumping through them again. But then my feet started to feel the cold. I haven't got round to putting my bike shoes and clips on* so was wearing my running trainers. That breath-ability we long for in running shoes just lets cold air stream in like i'm standing under a freezer fan when on a bike. By half way through the ride they were painfully cold and my 3/4 i couldn't feel them any more.

Never the less, I really enjoyed my 16.71 miles. The roads were fine, not too busy. I didn't have to stop for any traffic lights, in fact, i only went through one set - boy do i love living in the country! I was sweaty and burned 900+ calories and felt fantastic.

Jeff and i then had lunch, i made a prandicle** and preceded to eat two portions. Cycling makes me hungry! We then popped in to town to the market to grab some veg. Popped in to the Halifax to inquire about a mortgage and had a lovely day. It was in town, i had a little spring in my step. It could have been the sun shinning in my face, my husbands hand in mine, but i really believe that a great deal was due to my bike ride. I really do enjoy it when i have started the day with a good workout. It gives me a high all day. There is nothing like it.

I'll do best to remember that i never regret a workout, only the ones i miss.

After every workout i feel good.

*The shoes i have are not really mine, they are loaners from the bike shop that i got my bike from 9 months ago who still have yet to provide me with shoes and clips of my own, that i paid for. He says he cound't get my size and was waiting for the 2011 line to come out(said this in June 2010). I'm not complaining any more as the shoes he gave me are his race shoes and way more expensive than the ones i assume i will eventually get. They are in really good condition and very light. He is very forgetful, so i'm guessing he will only realise that i am still waiting for my shoes when he enters a race and can't find his stuff.

Prandicle: small meal

Day 1

2011-03-01T20:10:00.010Z

I'm on holiday this week. Its lovely to have time off at home. I love my job, i have mentioned this before and i'm likely to say it again too. Its a great job. But its also nice to be on holiday away from it too. I chose my career because of its artistic and somandric* nature. I have always enjoyed making things. I used to make my own clothes - not very well, but i still wore them. Actually, i say i have always been, but really, my memory is so very poor, i find it difficult to remember much of my childhood so really i am referring to my teens and older. I have also always been interested in anything related to the human body and its functions.

Aspiring to become a silver smith, fashion designer, interior designer, garden designer, architect, handbag designer, greeting card maker and long distance truck driver, i ended up being an Orthotist. Yes, i said a long distance truck driver. After a trip to California at thirteen seeing those chrome adorned trucks, big enough to live in, housing a mini life on shiny wheels. I wanted to cross the extensive barren country, stopping in dusty towns, eating apple pie in roadside diners with tumble weed blowing by. Moving on to high-reaching cities, bustling streets and fast-food giants on every corner (not that i ever really aspired to eat at them). I wanted to sleep in my truck and drive the country over and over and over. But mostly it was the chrome of the trucks.

But i ended up an Orthotist.

And i'm really freaking glad too.

And i'm glad i'm on holiday. Sitting at home, not feeling like i have to go somewhere to really make use of the time. When working in America, i never felt this relaxed with taking time off at home. In fact, i NEVER took time off to be at home. With such a ridiculously pitiful amount of annual leave, there were no relaxing at home days. I would make every hour of those holidays work for me. I would always schedule my flights in the evening and work that day. I would fly home arriving late and work the next day. No time at home to regroup. But now, with 28 days a year as opposed to 15 (i negotiated a extra 5 days - i should have got 10 for the first 5 years - how anyone manages on ten i have no idea!) i sit here after quite a productive day; house viewings, a bit of shopping and an eight mile run quite content. Tomorrow i plan on doing nothing more than a bike ride and making a blouse (we will see how that goes - just coz nothings planned...). I have had the fabric for ages, and now its time to sew.

*

NaBloPoMo : Somandric - Pertaining to the human body.

NaBloPoMo - March

2011-02-28T19:37:00.000Z

Regarding my previous post, i'm still undecided, but in the mean time, i like NaBloPoMo's theme this month.

IN A WORD

I signed up to National Blog Posting Month a few years ago (and still get the monthly email), and perhaps even once got through a few days of one. I haven't tried since then. The principal is you use their theme for the month and post every day relating to it. I have never posted every day, but it has always been something i aspire to do, at least once. Not a massive aspiration i know, very achievable you would think. Well i'm going to give it a try. It will take some planning at times, as i know i won't be able to get to a pc for a few of those days (hmmm, can i text in, i think so...). I am also turning it in to International BloPoMo - Unsure why it would be National in the first place, given the nature of the internet *shrug*.

So tomorrow i will be posting for 31 days in succession. Fingers crossed. To keep with the theme, i really liked this site they recommended. Save the words. Perhaps i will use it everyday to grab a word and relate it to my training or life in general. Same blog, with a little extra background theme.

Today though, a tapered long run. Thinking 8 miles. My HM is on Sunday so don't want to over do it, but only got in 3.75 yesterday.

Continue Blogging or not?

2011-02-27T10:19:00.002Z

Do i continue?

Not so Lazy Sunday

2011-02-20T16:07:00.001Z

Up too early this morning - 7am - due to falling asleep on the sofa at 10pm reading my new cycling magazine. Still, it took me until 9:20 to get ready to go on my long run. Jeff still not up either.

It was a cool morning but just right for tights, new running skirt (i have the preppy black and an aqua/green one - today was the aqua/greens premier run), a sleeveless then long sleeved cold weather top. No rain predicted. I used my Fuel belt with two bottle in it and a packet of chews. I had my turn sheet to avoid any extra miles as this was already long enough. 12.2 miles mapped out.

Same as last week its mile 8 that i start feeling it in my calves. But i kept a steady pace through out and managed to push it at the end again too. I really like to finish strong and every run i do i pick up the pace at the end. I'm really starting to get a good feel of what i can manage, how much i can push for how long. It was about mile 9 that i started pushing harder. This basically equates to me not becoming slower in the end, but that's just fine. When i'm doing shorter distances i tend to up the pace for the second half and near the end really go for it, the last few minutes are often a sprint.

We just went to view a house and its lovely. I would put an offer in today! We just need to find out if we could build a garage as unfortunately that is a must for his classic car. I have a feeling we will miss out on this house because of that, so i'm not getting my hopes up.

Instead, i'm making more marmalade. Today its light golden and thin shred. The house smells delicious.

So, on to label designing. And more house hunting on the net.

Blissful Swimming and Golden Sticky Deliciousness.

2011-02-18T18:47:00.000Z

ON EXERCISE:
Oh beautiful empty pool, how i love you. I was shocked at the peace and quiet in there yesterday after work. I got my side lane that i like, up against the wall. I remembered every thing to swim - cozzy, pull-bouy, watch and drink - flipped my book open and it landed on a workout i was happy to try - sometimes i flick to get one that suits my mood. I hadn't swam in 2 weeks, the pool was closed for 5 days and it had been so busy i was hesitant to go back, i get annoyed at inconsiderate swimmers all doing breaststroke and not leaving a lane for fast folks. I had also been concentrating on running for a bit, so i was totally expecting this swim to be harder. I felt like i had been training for years. I had an amazing workout. I loved the swim set, it was interesting and fun. Just fab!

Warm up
200 crawl 4x25 concentrating on distance per stroke
Main set
200 @T + 5sec 30RI
100 @ T x3 15RI
Bonus 1min rest
12x50 odd easy even fast. 15RI
Repeat set once

I added in 150m of pullboy as i was feeling so damn gooood!
Cool down 225 crawl
Total = 2625m

A woman interrupted me to ask about my book. It really is great. A really decent amount of workouts, great practical size for the pool side (A6) and of course the waterproof nature because its pages are actually plastic. I never dry it off, just leave it in the bottom of my bag.

ON MARMALADE:
I have finally got labels for my Marmalade. And i have a new addiction. Not to eating it, but making it (and giving some away), well okay, i really like to eat it too - or what would be the point! I already have more oranges and plan on buying more this weekend. I want more of the dark and chunky but also want to make some lighter thin shred too.

It is the most satisfying thing i have done in ages.

At least as satisfying as the cushions i made a few weeks ago.

One large brown teadybear soft brown one, two Pringle, one yellow and a bolster.
All in a weekends work :)

This weekend is house viewings! Can't wait!

Recover on the Climb!

2011-02-15T21:45:00.000Z

That's what she said, mid-way through the spin class after a sprint section. No rest, just straight on our feet climbing - supposedly recovering! She was tough on us. And to end was two sprints in a row as the ipod jumped so we missed the long slow climb. Not that would be any easier to end a session with, but come on, 2 successive sprints, Bitch!

There was one guy in front of me and he was hot. Not eye candy hot, just hot. I opened a window about 20 minutes in, as did the instructor and this guy was steaming. I thought it would last a few seconds or so, but it was constant. It was crazy to see. Everyone was sweating, but he was literally steaming, not just a little but like a power station. True physics in action.

In review of last weeks training, i love this graph:

I accidentally ran every day. It wasn't intentional, just happened. Tuesday and Thursday were bricks, Wednesday was an easy TM run, testing out the knee, Friday was just a quick run, Saturday fartleks and Sunday my long run.

I rested yesterday. And didn't run tonight.

Tomorrow though, back on that mill :)

You too could win, but i want to!

2011-02-15T18:00:00.002Z

http://www.enduranceisntonlyphysical.com/2011/02/golite-winter-gear-giveaway.html

Happy Splits

2011-02-13T13:35:00.001Z

Really happy with these splits. The mile 5 and 7 had decent up hill sections and i picked it up in the last couple of miles. Mile 8 was when i started to feel fatigue and lactic acid build up. Over all, a pleasing run considering it rained the whole way.

2011-02-13T09:30:00.000Z

Making marmalade. This is day one. Poach fruit, boil pulp, squeeze out pectin and chop rind.
Day two is today, dissolve sugar, simmer until it will set - about 3 hours, jar.
Tomorrow, eat!!

There are many things i love about running, but up at the top of the list has to be cute
running skirts and new shoes. I bought this skirt with the $75 gift card i won on Dailymile
(spare change for a sale 2nd skirt on sale too).
The weather was so lovely i wore it with no running tights. Great day.

Curious about what this would say about my run yesterday. I did my usual route but in Fartleks. It ended up with an average pace of 8:10. I'm doing a half marathon in 3 weeks, but i hardly think i will do a sub 2 hours. But, i wont be properly trained either. This does state that my 10k time is actually over my personal best though. This makes me want to run a 5K to see how i would actually do.

Would you believe me if i told you i didn't realise how dirty my trainers were?
I had no idea until i got my new ones. They are a little white aren't they?!

As an Orthotist i find this very interesting (i look at the wear patterns of all my patients shoes), but even just a runner, its nice to be able to see what kind of runner you are. These clearly show that i a a mid-foot runner. There is basically no ware on the heels. The red arrows are to show that these areas are not worn, they just didn't have the blue on them. There is about 2mm of tread missing from these sections. I do love these shoes, i was properly fitted for them, but that was before i knew what kind of runner i was. Though i have just repeated them (almost - new one are Cumulus 12 the old were 11's) but for my next shoe purchase i will investigate if there is a better shoe to provide mid-foot cushioning. Until then, i need to dirty up my new ones so you can't see me in the dark!!

Gone Mad!!!

2011-02-07T23:21:00.001Z

I have gone a tad crazy with the old credit card and signed up for not one, not two but three races tonight!!

First off, the 1500m sea swim in Llandudno. This is held on June 18th and is the same sea swim to the standard distance Sea Triathlon i also signed up for. I am crazy. At least that is the general consensus of opinion on facebook right now. I'm inclined to agree.

Not entirely sure as to why i choose to do a sea swim Tri for my first standard distance, but the fact i get to practice the swim made it seem less crazy. That and its not too far away and just the right time of year i guess.

But before then, i am doing the Pwllheli Sprint which is a 400m pool swim, 20k bike and 5k run. That's on March 27th. Then on May 22nd I am doing the Cheshire Sprint. Also a pool swim, but 500m then 20k bike and 5k run. For this i have company, Katy is joining me and we may have a friend from London come up to support us, which would be superb.

So it really just seemed like the natural progression to do the next distance event. What can i say. I need races to motivate me. I now have races to do that. My god do i have races planned. I also have the Ellesmere half marathon in 4 weeks, and my knee is still bothering me a bit. There is also a little 10k trail run on April 10th which i may do.

I haven't signed up for the Lichfield HM on May 1st. I'm gonna wait to see how things go. There are plenty of HMs i could do if i'm so desperate to do one. I really want to get a sub 2hr, but my focus has just shifted. I'm sure you get why!

So right now, i am shitting bricks!! I know if i train hard, i can complete them all. And hopefully even compete in them too, as opposed to just finishing. Bring it on!

No Words Necessary

2011-02-06T19:27:00.002Z

GO PACK GO!!

Five Things Friday

2011-02-04T23:15:00.000Z

1. Did 30 boring tiresome frustrating minutes on the elliptical then started browsing cardio machines. They used to have one that simulates running, with no impact but it appears to have been removed. I'd been craving that machine from 5 minutes in on the elliptical. So i was kinda at a loss of what to do. I got on the stair stepper, and didn't even get to the quick start, then got on the gliding one. Managed 3.44 of that before i got off. Then i noticed folks going in to the spinning room and dashed downstairs to see if there were any spaces left. Yippee! yes there were. I had time to choose a bike and get my arm weights done and a 5 minute warm up before class. Really glad it was on as i expect i would have wandered around getting frustrated i couldn't fun and then, well hopefully gone for a swim. But spin class is DISCO SPIN on a Friday night so was a little different and super busy. So, i think i am just going to go to every spin class they hold next week!

2. On Wednesday i left my earrings on the treadmill. And can you believe it, someone nicked them! Really, like, you want someone's earrings? Really? They weren't anything special, little oblong hoops with tiny acorns, all patina'd silver, pretty cheap thank god, but i liked them a lot. They were the second thing i have left at the gym and its not been handed in. So from now on, i am taking off all my jewellery before i leave the house. Especially my watch. I always put it in my locker, but what if one day i forgot to lock that, it would be just my luck the opportunistic thieves that are at my gym would half inch it!

3. My husband is bribing me with my new shoes. I'll let you use your imagination what he wants for them ;)

4. I have been convinced in to running a HM in March. Its just up the road in Ellesmere, only £11 and why the hell not eh? Well, under trained and a knee issue, but lets forget that. Its on rolling hills, so i know i won't get a sub 2 hour. In fact i will be lucky to get close to my 2:10:44 for my last one. That was all flat. But it will be fun. Leanne is running it, a girl from work, and i'd imagine that we will be about the same pace. She did her first HM the same day i did mine, hers in England though and got a 2:05:??. She hasn't been training that much for it so i think we will probably run it together. That will be a very new experience for me. I'm not used to running with anyone at all. In fact, i have only ever been on one run with someone, that was my bro about 6 months ago.

5. My BIB for the Virtual 10k I am doing on March 8th. 2 days after my HM in fact. I guess it will be my recovery run on the treadmill then.

Have a great weekend. I'm making marmalade and friends are visiting on Sunday.

Logging

2011-02-03T23:47:00.000Z

I will admit to being a total gadget freak and also a spreadsheet and graph addict when it comes to exercise. If i couldn't track my workouts down to the minute, second, calorie and stroke, i wouldn't be half as motivated. Not sure what it is that makes it so important, but it is, and i'll take anything to make working out easier. If you recall, i started this blog to help with motivation, to keep me focused.

I have all the gadgets: a Garmin Forerunner 305 - wouldn't dream of running without it, a Poolmate swim watch - how did i manage to count laps before?; a odometer on my bike and a dailymile account - one of 2 digital forms i log in to, the other being on my ipod touch in a running log app. So i can easily track what i am doing, though both have negatives.

So i decided to start a simple spread sheet. I do love Google Docs and i have a ton of spreadsheets for all sorts of stuff on GDocs. GF muffin recipe trials; expenses; LadyCorpus inventory (which is my label for bags i make and sell). and training plans of past. As you can see below, its pretty simple but easily gives me monthly totals and clearly shows my rest days. I'm not so happy with this part. I can see now that i am not working quite as hard as i would like. My ipod app has a rest day on the calender but its been out of action for a month now: the battery is so dead it wont charge, so i haven't noticed my streak of rest days this month.

When i do work out , i work out hard, but i need to be more frequent. February, i will make it so.

I'd definitely like to be getting higher running mileage than that, but currently i'm getting some knee pain and couldn't run on Wednesday. I did the elliptical instead and had no problems. My colleague physio who is an avid runner immediately asked how old my shoes were. Well, yeah, they are 500-600 miles old, over a year, they are my first pair i bought a year ago. So i have some new ones on order - Hubby is bringing them from the States so until then, i will be doing less running and nothing for a week i think, well, at least 4 more days, then i may just have to try!

But for sure, definitely LESS rest days in February!!

Fridge Magnet

2011-02-03T22:19:00.000Z

Not necessarily wanting an 'area' with my running/racing bibs or medals hung, i kept moving them around especially since moving house. Finding the Chicago HM medal, stuffed in a draw but thinking that its such a nice looking medal, frustrated me once again. Then POOF! a light bulb went on. I can turn it in to a fridge magnet. Where it can then sit, so i see it every day, yet it's discrete and not in your face. Perfect.

I don't imagine i will put all my medals up there, but the cool looking ones or important ones. Right now, just this one.

1273

2011-02-01T22:37:00.000Z

That is how many calories i (supposedly) burnt off tonight. I think i made up for last nights laziness. I did the hour spin class (880cal) then 15 minutes of running 9:14 pace 2.61K (193cal) then 15 minutes of hill intervals 2.61k at 9.14 pace (200cal).

I then came home and ate this.

Which is terrible healthy. Miso soup with 1/3 red bell pepper, one celery stick, one pak choi, seaweed, rice noodles and a diced slice of tofu. The bowl is really pretty large, and i didn't realize how many noodles i had added, along side everything else. I didn't think i was going to finish it, but 30 minutes later it was gone. Now i'm a fast eater, souper fast eater in fact, so for anything to take 30 minutes for me to eat, it has to be big, and souper hot.

It was definitely both. And guilt free too.

A little lighter. A lot shapelier.

2011-01-29T17:44:00.000Z

As i do not want to post pictures of my actual bottom, but wanted to pass on some good news, i tried to draw a picture in Paint. I'm that sad yes, i photograph myself almost naked to see if there are ever any changes.

I know i'm a bit thinner, but i'm still in the same size clothes mostly, i'm almost the same weight too. But thanks to these completely embarrassing pictures i can see the changes that my body has made. Or rather, that i have made to my body.

Proportionally the diagram above shows too much of a size difference, but the shape change is pretty spot on. My butt is definitely more pert. I have a much nice shape to my inner thighs and i have significantly reduced my saddle bags. You can see the fat i want to get rid of in the MRI. This area was a lot bigger, i suffer from very distinct additional fat cells in that area.

Today helped me continue on the reshaping journey. I ran 8.58m in 1:19:57 an average pace of 9:19. I'm really pleased with that. And i got negative splits as i managed to keep it slow at first. Its the longest i have run in a long time and i managed a 9:20 pace! I am training for a half marathon. I think i'm going to do the Lichfield one on May 1st so there is a bit of time to go, but id like to get to the double figure long runs pretty soon, so i can focus on making them faster. I want a sub 2 hour HM so that will require a (quick flip tabs to a pace calculator) 9:05 ave pace. My September HM where i was only 7 weeks in to my 13 week training schedule averaged at 9:58 so i feel its achievable.

The Hip Thing.

2011-01-29T00:13:00.000Z

I am still waiting on the radiologist report and the consultant appointment to discuss the results, but i think i have made a decision. And that would be to not have surgery. I was so excited at the prospect of eliminating the pain for good, my vision was blurred with a life of pain free driving. But in the cold hard light of day, the risks of the surgery are quite great.

Arthrogram. They inject anesthesia and contrast in to your joint cavity. This is it happening to me. So cool.

It's not an easy surgery and the fact that only one surgeon in one of the best orthopaedic hospitals in the UK does it, gives you an idea of its specialism. I haven't yet found out how many surgery of this type he has done, that i would do before going ahead It's a relatively new procedure. The risk comes from then dislocating your hip and putting it under traction. You can trap and/or stretch nerves causing damage and also arteries and veins. You could loose function or sensation. These could be temporary or permanent Those on top of the every day risks of surgery. Infection, allergic reaction to anaesthesia, you know, the usual suspects.

So i had to decide, if the potential for any of those things, is worse than the pain i get when driving. It seems it is not. I can not stand the idea that i will have to spend a life time of taking pain pills to drive anywhere of length, but lets face it, there are a lot of folks whose pain is a daily thing, who take pain meds all the time. I have an aversion to pain meds and treatment in general. I have never been one to take a paracetamol if i get a head ache. I don't even use plasters (band-aides) when i have a cut - unless it really needs it.

The contrast injected makes the MRI more successful.

I got dumped by my American GP because i wouldn't go for his annual check up (i would have had to pay for it all due to my insurance policy) I wrote him a letter telling him i was healthy, exercised 4 times a week, am aware that my range of motion in my joints was fine as i am medical staff (one of the listed tests!), that i had my follow up with my GI doc (for my coeliac) and i was doing fine. That i had my life insurance medical and that it came back i was A* healthy - the top category. He didn't care, he wanted to do tests, take blood, make money off me. He wouldn't give my vaccines for work if i didn't do the annual check up. I complained to the ones up high and promptly got a letter from his surgery dumping me from his 'care'. Good riddance.

So, the most awesome thing about this decision is that i can continue training with gusto and enter some more triathlons this year. Also, i want to do a half marathon and another couple 10Ks. And, we can start to make babies when we planned. Yippee.

Reviewing Goals

2011-01-28T22:26:00.001Z

So i made these goals with no real time frame in mind. But i was browsing my blog and thought that fresh ones would be nice. That, and i have almost made the decision to loose some weight. Like really try to loose weight. For this i really have to watch what i eat. And I. Don't. Diet! But, I have proved that just exercise doesn't cut it. I gained weight at Christmas and i was still running and such. But that more to do with new goals than reviewing old ones. Here is what i wrote in February 2010:

1. Make exercise a regular thing in my life.
2. Compete in a race, either running or cycling.
3. Loose some belly fat.
4. Cook more healthy meals.
5. Bake more. learn to make tasty gluten free breads and cake, and eat them in moderation.
6. Always, always take the steps.
7. Remember every little counts.

So, how did I do?

1. Success in a MAJOR way. Not a week has gone by without me doing something, not one. And i managed it in difficult circumstances - i.e. while travelling in really really hot-ass Asia for 10 weeks.
2. Success! I have run two 5Ks, two 10Ks and a Half Marathon. I love racing, this years list will be more extensive i hope.
3. I have done. I'm practically the same weight, but my belly is thinner fo sho'.
4. Mild success i'd say. In general, i am using less butter.
5. But this is a success too, so i'm not sure if it counter acts number 4! I have become muffin crazy. In fact, i have told myself i can not bake more muffins until Jeff is here in Feb - simply to give me a date to aim for, and a helper to eat them instead of me eating them all!
6. Less relevant now, as work has no steps to choose not to go up. But in general, i still always do take the steps - like in malls and such.
7. Yes, i really do. I knew that every little chocolate i ate at Christmas counted the the 3ish pounds i gained! And the reverse, walking to work, the 20 minute swim after the gym, it all counts to counter he occasional chocolate or fudge bar.

Go here to see my new goals

A little bit of sore...

2011-01-27T21:33:00.002Z

.. is a good thing. Monday i took thie night off to watch football. My team, the Green Bay Packers are now in the Superbowl. I can't tell you how excited i got watching it - on my own - i bet i was the only house on my street screaming with joy on monday night. Oh what a wonderful feeling.

Tuesday i went to the spin class. Got there in plenty of time this time, then find out they have changed the times and its at 6:30 not 6pm. I was a bit pissed off as its an hour class and i wanted to work hard. I didn't think if i ran i would do as well in the class. I got on the TM but decided no as soon as it started moving. I ended up rowing for 10 minutes = 1850m then did upper body weights and got on my bike for 5 minutes before class started. The hour class flew by just like the 45 minute one. I must go to it more often. Over all, a great work out.

I semi planned going to the gym on Wednesday, but something stopped me, not sure, i wasn't motivated and it didn't even bother me. But i planned an early night so i could go swimming before work this morning. I got there 5 minutes after it opened, had my cozzy on already, got my hat on and floats in hand hoping to get a lane with no problems. Not so, it was busy already! I joined a guy who said he was just doing drills, perfect, as so was i. As i was getting in, to share the lane, a girl swam in to the middle and started doing breast stroke. I think its the same damn girl as before. She is haunting me. Again, so many lanes where folks are doing BS and she chooses this one. Grr

So i thought with all my swimming paraphernalia that i would feel like a bit of an idiot. Flippers, pull bouy and float, a bottle of water, its quite the pool side gear pile. Well, i was happy to see that there were 2 other folks with stuff too. The guy in my lane and one who turned up just a bit too late to grab a lane, and so courteously went in the jacuzzi for a while. Folks left at 7am and it got quiet again. I must remember that. But that does then leave me less time to swim if i go later, think i'll just deal.

And tonight i went to the gym too. I wanted to run and set the TM for a hill programme of 45 minutes. A gradual incline then 4% for 25 minutes. Now that hurt. But i didn't slow or reduce the incline. It was an exercise of the mind too tonight. I then did the same upper body weights routine at Tuesday. All in all, a kick ass work out day. For only 2 days on my DM account its 3.5 hours of exercise.

And tonight, i gave myself a mini facial, don't want to face to think i only care about my body.

1 year Anniversary

2011-01-24T23:55:00.000Z

Yesterday was the one year anniversary of me running. I signed up for the Great North Run then on 23 Jan 2010 i started my training for a the Blarney Run 5K. In March 2010 i ran it in 30:30 and i was hooked. Over the last year sticking to exercise has been no trouble at all. Yes there are the occasional days when i don't want to go. Sometimes i don't go, others i force myself. The days i force myself always feel better, but i am learning that i shouldn't beat myself up about skipped workouts as long as i am happy. I'm far from addicted to working out. I'm still not one who will go crazy if i didn't run in a week, but if i do leave it for a while, it feels fantastic to be out on the road again, or even on the dreadmill.

Adding swimming and cycling - with a purpose - to my workout routine has been a lot of fun and i have found i do enjoy having three focuses. At first i missed the running all the time and would prefer to go on a run than on a ride. But now i feel like i enjoy them equally. The three disciplines are very different and i enjoy them for different reasons. I look forward to summer time cycling again, but am enjoying the spin classes.

With regards to weight, i'm actually about the same, maybe 5lbs lighter (i have no scales right now) but i am infinitely fitter and my body shape has changed a bit. My bum is a better shape and my thighs a little different, there is a bit of gap that i have never had before. But that isn't my focus. If i am never any lighter or thinner than i am right now, i'm okay with that - i suppose - but if i were to loose my fitness, then i'd be pissed. I enjoy the fact i can climb stairs for ages without catching my breath. I love that if someone were to chase me, i may be able to out run them (don't really know who would be chasing me but i have thought of it a few times!) I love that running a 10K feels like nothing (well, not nothing, but i could do it any day of the week, in fact i could do it every day if i wanted to).

In fact, since Sunday and my PB i really want to train for a half marathon again. I want a sub 2 hour HM. So i plan to get some longer runs in over the next couple of months. Gonna make them out doors runs on a weekend and look in to a HM that i may be able to join. I'm happy where i'm getting with my swimming and cycling for my Triathlon so it won't take the focus away from that.

So all in all, with regards to exercise, this past year has been the best of my life. The only time in my life i have continuously exercised. I have totally enjoyed it. It has given me moments to be proud of. Gave me a better body. Given me experiences i have shared with friends and family that i wouldn't have found in other places.

And it all started with a spontaneous act of signing up for a half marathon.

Telford 10K Photo

2011-01-23T19:37:00.000Z

Telford 10K and Personal Best!

2011-01-23T17:47:00.001Z

Today was the Telford 10K which is just under an hour from me here in Oswestry. My mum was visiting this weekend so it was super nice to have company for the ride there, the waiting around before and for someone to congratulate me at the end.

The weather was just fine. Cold and dry. I wore my Underarmour tights, Sugoi skirt, an sleeveless top under an Underarmour cold weather long sleeved top. Hat and gloves too.

There was a decent crowd and a narrow start. I sneaked in to a potentially selfish spot not very far from the front. Its hard to judge the speed of a crowd and they had an elite sub 40 minute race earlier on so as i was aiming for 56 minutes i didn’t want to be too far back. And I also didn’t want to walk for ages up to the start as i wanted to start my clock on the gun start to see what i could get, rather than on the start line. What i actually did was press lap at the start line – or what i assumed it to be as there really wasn’t a defined line anywhere.

The start was signalled and i was carried along with the crowds. Feeling good and knowing i wasn’t sticking to my 9 minute mile pace – my race plan so to speak, i just went with it. There was a big down hill at the start then two laps to the finish. My fist mile was 8:05 and i panicked a bit. I knew i couldn’t sustain this for another 5 miles. I was being passed continuously and found it hard to slow down. The second mile 8:23 and the third mile at 8:37 made me realise that perhaps i could maintain this pace till the end. Mum was there about half way and took some photos. Its nice to have supporters on the side lines.

I was feeling pretty good. I knew it was a flat course as i was coming to the second lap. I really wanted a negative split and so i pushed. Mile four 8:25 and only 2 to go. I picked it up some more. Now i was passing others steadily. Mile five 8:13 and i turned it up another notch. Mile six 8:01 and running in for the last 200m – i LOVE this part as i speed up the whole way, i am running in long strides, faster than any other time i run, this is when i feel like a real racer, a real runner, an athlete .2miles @7:16 pace.

FINISH 51:46

Avg pace 8:16

Excellent, awesome, thrilled, stoked, joyous and surprised. I was hoping to beat the 56 minute as i knew it was a flat course, but i never thought i would get so close to the average pace of my 5K PB which was 8:11.

Good days in a good week.

2011-01-22T23:01:00.000Z

Monday Wednesday and Friday this week i went spinning, if that is the correct term. Monday and Wednesday were at the gym. After Wednesdays spin class i ran for 20 minutes - 3.37km and then did 10 minutes of arm weights. That was a good day. Friday i got up to go swimming before work. I managed 34 minutes in the pool. I wish i had longer as 35 minutes is just not long enough in the pool. I felt like i was cooling down right after i had warmed up. This was my session,

250m swim warm up

5x50 15sec rest

5x100 15sec rest

450 swim /cool down

But i suppose something is better than nothing.

On Friday night i felt i needed to still do something, given the short swim, so i got my bike out in to the living room and set up the virtual ride on my pc and did a hard 54 minutes of cycling. It was really nice, as when i got hot, i took my top off, can't do that in class. Well, i probably could, but won't! I then fished out my hand weights and did some arm stuff too. I seriously need heavier hand weights though. 4lbs just don't cut it.

And tomorrow is the postponed 10k from December. So for only 4 days of working out, i have done a pretty good job this week. Totalling about 4.5 hours is actually good for me. But, knowing that only amounts to under 5 hours, and i was thinking i could do 10hours a week to Olympic distance train slightly worries me. I'm not sure that i could ever do 10 hours a week. Unless i do a 3hour bike ride and a long run on the weekend. In the summer that might happen, but i'm guessing not regularly.

But i think the most important thing is that i am enjoying what i do and not stressing over what i don't. I'm never going to be first in a race, i'm never going pro, i'm only ever racing myself and i am the only one i have to answer to.

My Best Bits

2011-01-19T21:37:00.000Z

We all have parts of our bodies we don't like and i hope we all have parts we do. My problem areas are my bum and thighs. typical women areas. My belly gets fat too, but i have felt ok about it in the past, in fact right now, it doesn't bother me too much, but never in my life have i been okay with my thighs. Not once have i looked at them and thought, you're not so bad.

But lets not dwell on those parts today. Today was a good day. Today i noticed definition in my deltoids and triceps. Like real clear definition. It was during spin class and we were stood up on our bikes. There are mirrors in front of us and there they were, flaunting themselves at me, all defined and shit. I could hardly take my eyes off them!

I have always liked my upper body. I have strong square shoulders, actually a little broad, but they don't look too big or anything. And i have always admired that area on other women and men. I like basketball players and swimmers, those are body types i swoon over. Long lean arms, long torsos. So to have actual definition, to see what i have always longed for was joyous. I'm totally stoked. The weird thing is, i still have that slight under arm wobble, you know the bingo wing wobble, but to a much lesser degree. Does that ever go away? What are your best bits?

Wipe the dust off…

2011-01-16T14:06:00.001Z

unpack and set up the unused bike trainer.

Today was the first time i used my bike trainer properly since i bought it. It wouldn’t have happened if i had never done a spin class, or if i didn’t have a dvd to follow. Before attending a spin class i hated stationary cycling. I would never use the stationary bikes in the gym and when i first got the trainer, it was because i had been cycling a lot and thought as i had a good base then i would be able to use it and not hate it. I was totally wrong. I still hated the trainer. It sat unused in the spare room for a year. It got packed up and shipped here.

Thankfully, i tried the spin class and fell in love. It’s such a great workout and I find it a lot of fun too. Brutal fun, if there is such a thing. So i decided that i should get the trainer out and see if i like it. This time, i set up the laptop with the dvd i got with my Triathlon220 magazine. It’s a ride through Orange County of 18 miles, a 54 minute workout. Its focus was hill endurance and efficiency.

I got all set up yesterday and this morning was the day. Lets see if i can stick this out, and enjoying it would be a bonus. It would also have to be a necessity if I am to do it more than once. I have to enjoy my exercise. 54 minutes later, a pool of sweat on the floor, burning thighs and over all euphoria at accomplishing a brutal spinning session the verdict – Score! I LOVED it! And yeah, i felt those hills.

Best of all, no drive home, i could take me shirt off to mop the floor with and immediately hop in the shower.

Please ignore the patio furniture wrapped in brown paper and cling film in the garden. One day, when it’s closer the the days of using it, it will get unwrapped. Just imagine, your whole house wrapped like that. That is what we had to contend with. The reason i have a total of 4 trips to the recycling plant with a car that looks like this:

Just a bit of muffin baking today.

2011-01-12T17:02:00.001Z

Today I had my arthrogram and MRI, if you want to know more, click here.

I tired to make the day more productive by baking too.

Yummie muffins – my favourite thing to bake right now.

Ah-hoy Pool-Matey!

2011-01-11T23:49:00.003Z

Tonight was swim night. I decided to have my dinner early and head to the pool when i thought it would be quieter at 8pm. The changing rooms were busy and there were a few girls in dry bikinis. I was hoping they were there for the sauna, not a swim. As i got changed i hoped for the best, that being an empty pool, but when i entered i was sorely disappointed. It was busy. Not a portion of a lane free. I hung about and looked for folks doing front crawl. There were two. One guy was in the designated lane. The pool being a hotel pool has only one lane roped off. Its just off centre and divides the pool in to a fat lane to its left, a normal lane between the ropes and a super fat lane the other side. How i see it, you can have 2 swimmers one side 2 inside and 4 the other side. There were no lanes left.
I intended to hop in with the front crawl guy but make sure he know i was getting in. I sat on the lane end, waiting till he saw me. Right as i got in someone from the super fat lane left and i took may chance. Ahh, a ‘lane’ all for me. I did a warm up and by the time i was warm the lady in the outer edge got out. I’m kind of thinking it was coz of me swimming faster than everyone else (doing breast stroke) and she was big and slow, but there was space, and i don't kick too much and certainly don’t splash, so i didn't force her out or anything. Well her leaving then gave me my preferred position – against the wall. As there are no lines on the floor i find it hard to stay in a straight line, so i like to use the wall as a guide.
I had brought my swim book with me, but when i saw the packed pool i just left it by the edge, and when i had managed to claim a lane, i didn’t dare get out to grab it so i could follow a work out. This left me to make one up – for the first time. I made my decision pretty quick while i was warming up and decided on this:
3x100 30s rest
2x200 30 sec rest
4x100 30s rest
2x400 30s rest
CD 75 bs 50 fs
For a total of 2325m in 58 minutes.

The time flew by. I didn't look at the clock at all in fact. I had my new Poolmate watch on and simply went through what i had planned. I love the watch. Numbers really motivate me. I am terrible at keeping count too, so its great for that. As there is no real pool clock, i never really had any way to measure myself. I didn’t know how long anything took me to do. Now though, i know it all. every bit of info i could possible need is recorded. This is the programme interface screen. This is the total page

And this is the info for todays workout.

In my book – Swim Workouts for Triathletes, there is a test session you do to work out your T1 time which you then base some of the set upon. This consists of a warm up them 3 x100 ensuring that the three times are with in 5 seconds of each other. The average is then your T1 time. I did this last week and my T1 time is 1:54. As you can see from this my fist set averaged at 1:50 (1:48, 1:49, 1:53) and my second set averaged at 1:53/4 (1:52, 1:53, 1:54, 1:55) I love that i know this! This is the number i am aiming to bring down. With my running i have noticed recently that i am running in the 8:50s area. I remember when hitting the 9min mark was exciting a short while ago, so to see 8:50s a few times is super cool. I can’t wait to see the 1:54 number drop as i swim more, become more efficient and fitter.

So tomorrow i may just go and eat one of those cupcakes i burnt off today!

Cream Crackered

2011-01-10T23:13:00.001Z

After a lazy weekend with regards to exercise – i only ran 3.8 miles on Saturday, it was about time to get to the gym and work hard. I did work hard all weekend but in a different maner. I busted ass on my house and its finally looking respectable, homely and not like a cardboard recycling plant. I actually barely sat down all weekend, even in to the evening. I was unpacking pictures at 11.30 at night. It was like i had ants in my pants. But worth the effort i can tell you.

Banana coconut muffins

I have been battling with this a bit. Working out or setting up house. I’m the kinda girl that likes the house neat, tidy, homely and cosy. I prefer it with a husband in it, but if i can’t have that, then i at least want my pictures hung up and books on shelves. I told myself as i was on my run, that if i only ran the short loop (3.8miles) then i would go for a swim later on in the day. But i got carried away with the house. I did put my swim stuff in the car planning on going on the way back from Wrexham, where i was going to B+Q and Tesco’s. But it was 6pm by my return trip, i was getting hungry and wanted to cook a nice dinner so it just didn’t happen.

Sardines, leafy greens with avocado in

French style dressing and pan-fried pak choi

Sunday i thought that if i don’t get dressed properly; as dressing often hinders me wanting to workout for some reason, don’t ask as i can’t tell you why, then i would stand a better chance of going swimming. So i just pulled on jogger bottoms and a zipped hoodie over my pjs, not even a bra. But again, i got so involved with sorting the house, baking muffins and cooking a delicious lunch i just didn't get there. I couldn’t pull myself away from what i was doing. Getting ready for bed was easy!

Mackerel Thai Curry from River Cottage Every Day – Hugh Fearnly-Whittingstall

So i had to change my attitude a bit. I have to say, that if i am enjoying what i am doing, or if what i am doing will make me happy, then its ok to miss an occasional workout. The pleasure i get from walking in to a clean tidy sweet little home is immeasurable. Having the time to cook a lovely lunch and dinner was superb – as were both meals. It is worth the cost of a skipped work out.

And tonight, i totally made up for it. The spin class was brutal. I really like the instructors style. It was the first time I've had him and i like it! Then i went straight to a run. I still haven't memorised the km rather than miles pace so put it on 11 thinking that was 9:?? pace; and a 1% incline. It was hard at first and i thought it would get better, once my wobbly legs went away, but it didn’t. In fact it got worse. I wanted to slow down or reduce that slight incline from 2 minutes in. It was hard. But i was determined to prove that its all mind over matter. I battled my will for 18 more minutes and won. And did so in style. The last minute, even though i had been puffing and panting the whole way through, i increased the speed to 12. It was a bloody tough work out but i was super pleased with myself. My mind won. Then i find out 11 is actually 8:50 pace – bloody yee-haa, that's fast for me!!

House photos to come soon. xx

Is There Any Point?

2011-01-08T09:54:00.002Z

I have my new computer at last. I had been hankering for a new one for a while, my old one being so sloooow. I love that my hubby considers computers as necessities, so i don’t have to wait for it to be a birthday gift or the like. He bought me it months ago in the States and it was shipped over. Its at least a year in the waiting, we were putting the purchase off till we were moving.

So i plug it in and BANG PUFF it blows up! Oops! Yes, it seems that i had forgotten to switch the Voltage to UK, as it had being bought in the USA. In all honesty, i didn’t even turn it on, i simply flipped the wall switch that allows power to travel to the computer (you don’t have those on USA wall plates) so i didn’t think i would need to flip the switch until i was going to power the actual computer on. Shows how much i know about electricity and electrical goods.

So, i purchase a new power brick thing for inside the pc, at a hefty price of 35 quid! And now have it all working. I installed that myself too, i may add. Its a beautifully quiet pc. I don’t real know its on and i sit literally right next to it – as you tend to do with pc’s i know, but its at ear height with no obstruction either.
I have never used any Windows online products, live messenger and the like, but its set to pop up when the pc is turned on. So annoying, so i went to uninstall it all. As i was uninstalling it it asked me about Windows live writer, do i really want to uninstall it? It made me think, do I?

I’m a blogger user (obviously) but sometimes it bugs me when adding photos and stuff, so thought i would give Windows Live Writer a chance. So this, unintentionally long and involved blog, nothing to do with Trainers or my bike, is the test post to see what i think. Is there any point in changing?

So to maintain the theme of being totally unrelated to trainers or a bike or in fact healthiness in any respect. For the photo test, i will use food photos, my baking.

SO far so bloody good!! Loving all the things you can do with photos. Kudos Windows!

View Full Album

I can’t seem to title individual photos, but maybe i just haven’t found that yet. But the sequence above is when i stayed in the capsule hotel in Tokyo. They do actually provide lockers for your bags, but i thought that given the price of the locker and the fact that you get no other secure place, you would be able to open and close the locker at will. But no, so i paid about 6 quid for 30 minutes, and annoyingly i was sitting round the corner from it the whole time. So i decided to just leave it in my tube. It didn’t really bother me when i slept. And the hotel doesn’t cater to many women, so i felt confident that it would be ok in the tube in the daytime, i just pulled the blind down over it. Those are the pj’s they give you to wear, and i even used the communal showers and bath – though again, not many women, so i communed with only myself. It was a really cool experience. I love sleeping in cozy spaces, and this was a high tech cozy space – very me. I like sleeping in tents for the same reason, though quite the opposite: low tech.

Okay, so i’m convinced. There is a point. Yes!

Random Thoughts

2011-01-05T22:39:00.000Z

Felt the burn of Spinning tonight - 3 weeks off will do that.
Used my Poolmate yesterday. Its sweet though i need to get used to the buttons.
I am totally protective of my pool space. I hate a busy pool. Not having my own portion of a lane is horrible. I'd rather not swim. Like tonight. I did 400m and got out.
Yesterday there was a girl who joined our lane (a guy doing front crawl too) and swam breast stroke up the middle. The cheek! My lane mate also had a Poolmate - i think new too, and was kind enough to move over a lane to allow her to do slow ass breast stroke, she was lucky someone got out. The whole pool was doing BS and she chose the lane that the two of use were doing FC to join in to. Clearly this bothers me!
I wore a skirt today at work, it was so nice to do. My job is much easier in trousers, i knee a lot, need to crouch and stuff, so typically wear trousers. Skirt, boots and tights were a nice change.
I have my new PC working here now, its super sweet, it has windows 7 which take a bit of learning but i like it. It is the quietest computer i have ever known. I don't know its on and i'm sat right next to it -

Shuush, do you hear that? No? Well you wouldn't!

I'm home alone again. hubby is back in America. There is only one advantage to this. I don't have to listen to his jet engine loud computer droning in the background.
Well that and i really never miss a work out, there is nothing to stay home for.
I have got the unpacking to a point where i can actually sort things out. I tidied the storage closet last night. Made it much more functional.
I filled a huge box with clothes and shoes for charity. Pleased with my ruthlessness - especially in the shoe department.
Okay, i need to write some thank you notes. Ciao xx

2010-12-30T17:59:00.000Z

The festive season was amazing, with plenty of fun, laughter and tasty tasty food. Over the last few weeks at work with the chocolates and the deserts and filling meals since being here, there is no doubt in my mind that i have put on weight. But i am trying to keep it to a minimum by running as much as my motivation will allow.

On Christmas day i ran to church (4.17miles 38mins). I haven't been to church in well over a decade on Christmas (i was brought up catholic but i am not religious now) and for some reason, i just wanted to go this year. So i set off 45 minutes before it started and met my family there. It was really cold, snow on the ground but beautiful. I ran down to the beach, around Marine drive which took me past a surfer getting ready to join his friends in the surf. I shouted a cheery Christmas greeting as i passed. I got to church with 5 minutes to spare to stretch and cool off a bit.

Jeff and my delicious Christmas dinner

Parsnips Molly Parkin - if you have never had them, you have never lived!

My Christmas Dinner

On boxing day i also ran. I got up earlier and was out the door by 8am As it was so lovely the day before i chose to run down to the beach again. It ran a shorter route, i hadn't had my porridge and was probably a bit worse for wear after drinking all Christmas day. But i did 3.9miles in 32 mins.

The Crown Hotel bathed in morning sunlight

Self portrait with my new camera. So happy i got a new small camera.

Spa bridge at sunrise

Three Scarborough favourites. The Esplanade Hotel, Spa Bridge, The Grand Hotel and the Regal Lady.

Yesterday i did a long run of 6.5 miles. Ran the same route as Christmas but made it a loop to get home. Tomorrow I must run. Then i shall bake muffins. Then go to a friends for new years eve. Its all moving so quickly. xx

Christmas Eve Already. Only one more sleep - crazy!

2010-12-24T12:29:00.001Z

Its come around so fast. Tomorrow we will be laughing, eating, opening gifts and playing games. Yipppeeeee!!

Its going to be a very merry Christmas and i can not wait. Its been a few years since i was home in Scarborough for the festive season and i missed it each year. We leave today at 2pm. The roads are supposed to not be too bad. Jeff is packing the car - though i know i could do it better. I have the Driver packing gene (Driver being my maiden name) which i got from my Dad. Alison also acquired this gene and i hope to pass it on to my future children as it is super useful. I remember one Easter going to visit my Aunt and family in Exeter. 5 of us in the car, a Renault sedan and as the luggage, boxes and bags filled the house it felt like a Mary Poppings car. The whole kitchen floor was full of stuff, spilling in to the hall. I was amazed. Still am.

Anyway, i hope that my things will not be crushed and that nothing will have been forgotten. I will do the once over in the house to make sure, fill the flask of hot coffee, defrost the windscreen and off we will go. Eeeeeeee!!!!

I will be sure to drive safe and hopefully my MIL won't have white knuckles!

The weather outside is delightful....

2010-12-22T13:52:00.001Z

But i feel its also frightful.

My patients are bound to slip,

if we don't clean up the snow.

Ok, so i come from living in the States where it is second nature to clean up snow, for the paths to be cleared by 8am in places like hospitals, shopping centres and the streets of conscientious neighborhoods. But i really am shocked by how poorly the hospital grounds are dealt with here. Patients have to walk through slush and uncleared snow to move around the hospital grounds. I also have to walk in the slop and slush to go from my clinic room to the workshop. Thus bringing in snow and making the floor wet in my clinic.

But other than that, and the terrifying thought of driving in the snow, its really pretty outside, light fluffy snow fell on me as i walked in to work this morning. We got about 2 inches last night and its still there now. I'm hoping for a full on thaw by Thursday but i know that's not going to happen. It will be a slow drive home.

Hopefully i will brave the roads tonight to get to my spin class, or at least the gym. I have been eating chocolates none stop. Like really, i have NO self control when it comes to chocolates and free ones, forget it! I haven't run or anything since Sunday. I'm starting to feel bad, not for not exercising, but because of what I'm eating. tonight i will sweat though, one way or another!!

Minus 8 and new shoes

2010-12-19T13:25:00.001Z

This morning i got up to do a bit of baking, made some blueberry muffins for my husband and mother-in-law. Unfortunately they didn't turn out as sweet as i know they would prefer them - with their American taste buds - but they are edible which given my lack of GF baking experience and the made up recipe, i'm still pretty pleased with.

Once they were out of the over, and one eaten of course, i donned my cold weather running gear and hunted for my trainers. They are no where to be found. I used them last on Monday, and since then, we have had a 20 foot container load delivered so i have no idea where they are. fortunately, i did find a pair of New Balance that i was going to sell. I got them from work and never wore them, they had tags on still. I was more desperate to run than the twenty bucks i may get for them on eBay so pulled my foot in to them and wondered why i was willing to give them up. They were comfy and have great traction. They were perfect for running in the ice and snow that is the outdoors right now. They don't have much cushion but were just perfect for my run today. Totally stoked i wore them.

5.7miles 54:10 avg pace 9:31 ------------------ 9.17k

nb: i totally forgot i got up at 6.40 to run 3 miles on Wednesday morning. Totally love it when i find i have worked harder than i thought i have. I did lamppost to lamppost knee us x3 and also leaping x3. Good run. yay.

Snowed off

2010-12-18T17:48:00.000Z

Unfortunately my 10k race tomorrow has been cancelled, well postponed until Jan 23rd. But at least by then i may be a bit faster. Went in to town today, both Oswestry and Shrewsbury so didn't really get chance to go to the gym. Been entertaining my mother-in-law all day.

I baked some GF muffins and bought goods for more, i'm starting to feel a little like Christmas. The house even has some decorations up now. I found them whilst unpacking the numerous other boxes and couldn't resost. Yes the house is a mess of cardboard, packing paper and furniture in the wrong room, but at least its Christmassy.

Too. Much. Paper.

2010-12-16T23:00:00.000Z

If there one thing i want for Christmas, that is to get a gift that i don't need to unwrap. Our belongings arrived from America yesterday and i have spent the 5 hours outside work each evening unwrapping it. Its insane how much paper there is in the house. I used to like opening packages, but i think the novelty has worn off, for life.

Not managed to work out for two days, but haven't sat still really either. my back is sore from work and from unpacking.

Roll on the weekend. Not that it brings much respite.

I'm going to bed.

Training plan

2010-12-12T17:29:00.000Z

Okay, so i think i have pretty much worked out that long term training plans and I are not the hottest couple. We may be great lovers at first, giving it all to the relationship, even giving a bit more than necessary. But after the honeymoon period is over, things cool off and we don't like playing by the rules any more. We skip dates, are unmotivated to do planned tasks and simply stop caring about each other all together in the end. For this reason i have devised the most basic of training plan.

Monday - Spin class 45-50 mins Run 20 mins - My weekly brick session.
Tuesday - Endurance swim session - i will go through the workouts in my book
Wednesday - Run 45 mins Intervals or hills - something gruelling.
Thursday - Rest if i want - swim if i want - run if i want - cycle if i want.
Friday - Force Swim session - i will go through the workouts in my book.
Saturday - Bike outside for one hour plus.
Sunday - Run outside - a long run, slower and at least 50 minutes.

As i am almost doing this already, but with a few skipped session, i think this could be easy to stick to. I realise i have to increase my intensity as i get better, which is why these are times rather than distances. And they are flexible. Also, its only a sprint, the swim is short - 400m so i really want to get my bike skills and endurance increased. That is where i can make up the most time. So really, Fridays swim and Thursdays rest/anything day can be interchanged or missed and i won't feel bad. If i miss a force swim, i will add one to another day. I really like swimming after doing other things, its so nice to get in the pool after a sweaty session.

Country Smells.

2010-12-12T16:35:00.000Z

A bit annoyed with myself yesterday, really for knowing my husband better. I should know that he isn't going to get up early, or even just a bit late when he is adjusting to UK time zones. I should have brought my workout gear out of the bedroom and got my ass to the gym or out for a run. He got up at noon, by which time i wanted to do something with him, not exercise. But i'm trying not to beat my self up about missing a few workouts in these first two weeks of him being here. With the house stuff still to arrive, and his mum coming too, there is bound to be a few missed sessions.

Today I had learnt though and had my stuff ready. I wanted to do a longer run outside. I mapped a route which was 5.75 miles. Next week is my 10K so wanted to get near that mileage. It was 1C but sunny and fresh. I love running outside in winter as i have a thing for running tights and skirts. I feel cute, which i like. I added my down gilet, hat, shades and ipod and i was off at 10.30am. The run was serene with very little traffic. Narrow country roads and the smell of cattle farms. I love living out here. 5.78m in 55:55 avg pace 9:40 (9.30K at 6:01 pace)

I'm signed up!

2010-12-11T20:56:00.000Z

Yes, that's right, i found a triathlon in late march and signed up. I'm SO EXCITED!!!! I got my appointment letter for my hip MRI and its not till Jan 12th so i'm quite sure that i won't be having surgery before March 27th. I am so stoked that i get to race this season. Its not ideal. I wanted to have a little more time, especially to get out on my bike on the roads, but i will just have to make sure that i go every weekend that i can.

It is held in Pwllheli, Wales - as if that needed stating with the spelling of it - which is a two hour drive. Its a pool based tri, which i'm grateful for given the time of the year, and also as its my first triathlon. The website is a bit sparse of information but its a 400m swim, a 12mile cycle and a 3 mile run. I have no clue if its a closed road or what the run route is, but quite frankly, i don't care. I'm just thrilled i'm doing one. Its so soon!!!

So my training starts now!

Fourteen weeks and counting...

Scared of a Motivation Slump.

2010-12-07T19:56:00.001Z

If you read back over how i have managed to stay motivated to work out, it's by having a goal of entering a race. I simply don't work(out) well without a goal. And that goal need to be tangible. Not merely be stronger, loose 10lbs or feel healthier, i want a race bib, perhaps even a medal or t-shirt to go with the pride of finishing something i have worked hard for.

I had my appointment with my consultant about my hip, and he came to the same conclusion as the medical director i briefly spoke to. The only option is surgery - or nothing of course, but if i want to be pain free, surgery it is. I was lucky in that i got a bit of a staff bonus by him seeing me so soon - one week instead of 2+ months - but i doubt that he will bump me up his 3-6 month surgical list. You may think being medical staff i would think to bring or wear shorts to the appointment but no, i just wore loose trousers thinking that may be good enough. Not that clever me, so a gown it was. Of course then he has to pull up the gown to see my spine and pelvis, with me just in my knickers. Great, so the guy i work with has now seen my ass! In boy shorts, thank goodness not a g-string day!!

First i have to have a contrast MRI. I have a local anaesthetic in my hip area, they inject some contrasting stuff and then i have an MRI. Doc said to make my hip hurt before they scan so they can see if there is any inflammation or the like. Sure, at least i know exactly how to make it hurt.

After the scan we will meet again and confirm that i want to go ahead with the surgery. Its a horrible procedure, with many risks. There are of course the everyday surgical risks of infection, reactions to anaesthesia etc. but also as they have to dislocate my hip and put in under traction to get in to the socket, there is potential for nerve damage through stretching it too far. And who would choose to have their hip dislocated?? The only nice thing is that its arthroscopic so the scars would be very minimal.

The recovery is the unknown, and i didn't even really discuss it with him. Its so patient dependent i understand that. I will be keen to work hard, and get back to work and get my fitness back so i will be on the shorter side of recovery times. But probably 3-4 weeks off work as i read 6 weeks, so i bet i can cut that!

So one of my concerns is this run up to surgery. I could be in in a few months, say March, or it could be 6 months. This means that i can not sign up for any triathlons. Or really any races. I can't afford to waste money even on the cheapest of short running races. So i'm scared. I have to keep in the best shape possible to make my surgery less risky my recovery quicker but its just not the same as training for a race. I am also annoyed that, after a year of training, being the fittest i have ever been - no kidding, surgery is going to take it away. To knock back months of work. To potentially stop me competing this coming season. I feel like its just beyond reach, something i have wanted for what seems forever - even though its really only 8 months. And if i don't get to compete in 2011 then who knows when! I hope to be pregnant sometime soon also.

I like the idea of maintaining my fitness in case surgery is nearer the summer, then just jumping in on a sprint tri last minute, but as i understand it, they sell out before they start. I'm guessing i could jump in to a running race late in the game so perhaps concentrating a bit more on my running speed to reduce my 5k or 10k time will keep me motivated. I am about to sign up for the Telford 10k and plan to find a few more in the winter months.

I will race god damn it!

Friday night stupor.

2010-12-03T17:54:00.000Z

I'm currently trying to motivate myself to go out in the cold and get to the gym. On Fridays we finish at 4pm so i popped out to the pharmacy to collect my GF food prescription. I think what i have now will get me through to February, its quite a lot, but i do go through a loaf a week if not more. I also got some pastry mix, so i can bake some mince pies and perhaps a quiche or pie and pasta and crackers too. I normally don't eat much pasta but with getting home from the gym at 8-8.30 and being hungry and lazy, pasta is the perfect quick food. I dropped in to grab a few bits of food and indulged in some cheese but did grab my gran some biscuits to add to her Christmas hamper. I'm not much good at waiting to taste new food stuffs so had myself a little snack of crackers and cheese. Pretty darn good Gorgonzola considering the cheep-ass price!

On Tuesday night i did endurance workout #2 in my book (swimming). It took me 50 minutes to complete but i missed 225m off the cool down as my goggles leak. They get worse through the workout and it gets too frustrating to keep adjusting them. I plan on buying some more tomorrow. I'm happy with a 2275m workout and the time flew by. I really like having a plan. That book really made swimming even more fun.

Last night i ran 8K. I am going to run the Telford 10K on Dec 19th so need to increase my distances over the next few weeks. Also, i need to do more running.

So, how to i get myself out the door tonight? How do you convince yourself to go back out once in the warmth of the home?

Spin Class

2010-11-29T21:07:00.000Z

Got home to a warm house for the first time this winter. Through choice i may say. Not spending too much time here, i haven't been putting the heat on. But what with the country having a cold snap and snow on the ground not melting, i thought it was about time to press the on button.

But, a warm welcoming house, a small bowl of cereal and a laptop with husband on the other end chatting to me makes it difficult for a girl to get out the door. I did think that i had missed the class, but then peeked my schedule and low and behold i had 30 minutes to get there and i'm glad i did.

Its a sweat fest and unless i really push it on hills and intervals on the treadmill (which actually thinking about it - i often do), its the best workout i get. I jumped in the pool for a couple of laps, like 300m at most coz mostly i wanted a steam, jacuzzi and sauna really. Tomorrow is my proper swim workout.

Cold and Happy

2010-11-28T21:45:00.002Z

My sister and Jamie visited this weekend. It was brief but enjoyable. Due to the bad weather and that she comes all the way from Hull, they were here for 24 hours. But in that time we visited Oswestry for a walk around and a few drinks, Whittington for dinner and drinks, and Shrewsbury for a wander and lunch.

I expected them earlier on Saturday, and i was feeling a bit lazy so didn't go to the gym in the morning. But today when they left, it was sunny and bright. I was going to head to the gym. I popped on-line and read a bit of FB and dailymile. Everyone talking about running the cold just made me want to get out there in the sun and bitter cold.

It was in fact only about -4C but that's not too common here. I donned my cold weather running gear, my while Gillette which worked so well keeping me just the right temp in Milwaukee and poked my nose out the door. Yup, it was bloody cold. I did my usual route and it was so delightful, amazing to be outside running instead of the dreadmill. I enjoyed every step. It flew by and i was sad to end up on my doorstep once again.

The sun shone the whole time, not a cloud in the sky. I ran past crisp white fields with flocks of sheep grazing in their thick wooly coats. Through Whittington, past the castle with its frozen moat making the ducks waddle around. Past where we dined last night as i had delicious bacon wrapped pheasant and potato gratin. I plodded on, careful not to slip on ice and snow. Occasionally running on the roads. If not literally on my face, i was certainly smiling inside. It was uplifting, energising, and yes, bloody cold. And that's just how i like it.

Snow capped Shrewsbury.

It took me back to when i first started running. Just this January back in Milwaukee, a life time a go it seems. So many things changed, so much happened in between then and now. Funny though, one thing still the same- my weight. Probably more muscle and less fat, but still about the same. But its cool, just saying.

3.9m 9:12 pace - though i gotta learn km as the treadmills are in that so... 6.3km at 5:42 pace

race planning and a good swim.

2010-11-27T00:36:00.000Z

I ran 5k with an increasing speed on the treadmill in 28.22 today. Then swam 2K using my new book. Its was a tough session, and i admit to leaving the last part out ad i don't have a pullboy yet. But its also the farthest i have swam too. Really enjoyed it though.

I'm excited too, the UK amazon didn't have any Poolmates left so i have up graded to the Poolmate Pro with the help of my mother-in-laws christmas gift. Its the one i really wanted so i'm proper stoked about it.

I have also decided that if they allow it, i will marshal at the Northwich Tri in June to gain free entry in to the Llandudlo Sea Tri Olympic in July. They were offering it last year but i couldn't get to one to marshal to get a free entry. I have asked so we will have to wait and see. I can't believe i am signing up to a standard distance in July though, that's kinda scary!!

Good night.

Happy

2010-11-25T22:21:00.000Z

Yep i'm pretty happy with the way things are going for me. I'm running and swimming like crazy. I do a spin class a week and i hope to use my bike and trainer when it arrives to do more cycling. I don't like static cycling, but even more so when its on one of those horrible seat on the gym bikes. Though in all honesty, i'm trying to get the motivation to actually go out on my bike on the weekends.

I have been researching Triathlons near me and they all appear to be an hour away. But, a girl from work said that if i do a close Sprint, then she may join me. Her man does IM and they just got back from Florida where he did a half IM. She says i'm crazy for considering aiming at a half IM and said she would never do a triathlon, but she is already wavering on that point so we'll see eh!

My plan is to do a sprint in the early season, April/May time, then do a olympic by the end of the season - October-ish. If i can do a couple of sprints then all the better. Maybe the first one - pool based, and one open water. As i assume the Olympic would be open water.

Though my pool is lovely, it annoyingly doesn't have a swim clock. I'm going to ask for one. but until then, its hard to do proper sets with proper timings and also to time myself to see how fast i can go. I am getting a Poolmat e - lap timing/counting watch - for christmas, but it wont arrive till after christmas sadly. They have a clock, so i timed myself, i was aiming at 1600m but got cramp in my foot (probably because of the hour hill interval run i just did) so had to stop at 1300m. It took me 22 minutes. I have no way to judge this but its 1:40 per 100m. But i feel ok about it as i can feel my improvement almost weekly.

I am going to invite a couple of friends to do the Telford 10K which is on Dec 19th. Jeff and his mum will be here, but i have had this race on my mind, in my plans for ages so they can tag along if they want to. Its not so far so...

laterz

Body Pump

2010-11-19T20:56:00.000Z

I got to the gym and noticed in 15 minutes that body pump was on. I am no good at doing my strength training by myself, so thought i'd try this class. As with all the classes, it is included in my membership price. I did a 10 minute warm-up run and headed in. I quite enjoyed it. For pumping iron. The hour went by quite fast and at points i was really hurting.

I decided a jacuzzi was in order for my hard work so i did 5 minutes in the hot tub then swan 600m. My arms were tired from the class, but i was only in there for fun anyway. Coz i can, coz its lovely in there, relaxing and calming and i love to spend 5-10 minutes in the steam room then maybe a few in the sauna on occasion. It still feels like a bit of luxury in my life, the novelty hasn't worn off yet that i can just nip in for a quick swim and steam. I mean come on, look how nice this is...

Getting no where fast.

2010-11-18T22:51:00.000Z

On Running:
Oh man i needed that run. It felt SO good to be running. Even on a treadmill! I knew all day tonight was a running night, i haven't had a good run in ages it seemed. I don't overly enjoy the treadmill but use the programmes to try to keep it interesting and avoid just running an easy pace. Tonight i set up a 45 minute speed interval run (7.1km covered) and thoroughly enjoyed it, time didn't drag and by the end i wanted more. So i set up a 15 minute hard hill work out (1.87km covered). I actually could have run faster but was unsure at the beginning if i'd make it so kept it on level 7. The last section of flat i increased my speed to fast though, i like a little sprint to the finish line. I still feel good from it. I then did about 100 sit up type things, maybe more.

The Hip News:
I have my x-ray request right here. Been talking it over with my mum, trying to make sure i receive no unnecessary radiation - my mum is a radiographer - by ensuring that i get the right one. I was a bit blunt with my GP. I told him i had asked a consultant i worked with and what he had recommended. I gave him a brief history but basically my GP did what i told him to do. Namely writing a x-ray request and a referral to Mr Kiely. This meant though that the x-ray referral is vague. I did ask another consultant and he also agreed that it would be visible on an AP x-ray so i'm confident i can go ahead and have this done. If it proves i have what is suspected though, i will need a CT scan :( more radiation, that stuff isn't to be taken lightly.

Left right left breathe, right left right breathe.

2010-11-17T22:13:00.000Z

I went swimming tonight after watching several videos on how to have proper form. I tried to implement it all and i was somewhat successful. I felt i was faster gliding through the water and that i was getting tired a bit quicker but in a good way as it was in my shoulders. I could feel that i was stretching out more - elongating my upper body and arm length and doing the proper S shape with my hand/arms.

Now to just practice practice practice.

Yesterday i did 30 minutes of cardio and was all set to do a 30 minute swim, but i had forgotten my goggles, so i just went home. Monday i had done 20 minutes of upper body weights and a 45 minute spinning class. I will no doubt get in 6 days of exercise this week, giving myself Saturday off to go shopping with the girls from work. I'm really looking forward to that, to getting to know them a bit better. Maybe i'll make a friend.

2010-11-16T23:16:00.000Z

Over the last week i have truly enjoyed my gym membership. I joined a swanky place up the street. I had no intention of joining a gym, but i wanted a nice pool, and once in there for my free day, i just couldn't stand the thought of going back to the local pool. As its in a hotel, the pool is more luxury than utilitarian but its 25 meters, you can have 6-7 folks swimming in their own lane, if not an actual lanes width and its the same depth throughout so tumble turns are possible. It also has a jacuzzi, steam room and sauna. The gym is nice a big, plenty of machines for the number of members and lots and lots of classes. I have only done the spinning classes so far but i really enjoyed that. I've never done one before, but it will be a regular for me. I plan to try the strength training ones too.

On a slightly less fun note, the pain that i have in my left hip; that i've had for years that has progressively gotten worse over the past years and now months, has a potential diagnosis. I asked a Dr (or even a Mr) i work with and he immediately suggested it is anterior femoral impingement. Which means i have extra bone on a possibility of a few different surfaces, either on the head/neck of the femur or the acetabular or both, or just thats the head of my femur is cam shaped not round. Unfortunately surgery is basically the only option for treatment, and i don't like the sound of the post of recovery. No active hip flexion for 6 weeks and NO RUNNING for 3 MONTHS!!!!! I have a Dr appt to get the process moving, i'm excited that this could be sorted, something i thought a few years ago that i would just have to live with, as at that point it was tolerable, i didn't ever go to the Dr. I wonder at what point i would have gone to my GP, if i didn't work with orthopaedic surgeons to pick their brains.

I'll keep you updated.

Tri training at last

2010-10-30T15:31:00.000+01:00

Its finally happening, i have started swimming and it feels great. I have been twice properly and once with Amanda at her fancy gym. Didn't really do much swimming there, but it got my desire all souped up. I swam 1000m on Tuesday and 1300m today. I go to the leisure centre, the pool is standard 25m and fine, but the changing rooms are hellish. I bought a 10 swim ticket for £25 but after that i'm going to see if the fancy hotel up the road from work have a swim membership. They have a lovely gym and pool open to outsiders so fingers crossed.

Our belongings have set off from America and are due to arrive nov/dec so i will then get my bike trainer out and start ramping up my endurance on that. There are plenty of fabulous rides around here, but until its lighter, i think i'll stick to inside. We have a conservatory so i am designating it to be a gym.

My plan is to go running this evening, but i haven't really had lunch yet bar 2 bananas and 3 rice crackers so that may be a bad move. I did swim a ton, so that may have to do. We'll see.

Hope to have Internet at home soon. I'll be back.

My kind of Weather

2010-09-27T13:38:00.000+01:00

This morning when i woke up, it was raining windy and what appeared to be cold. There was a haze over the town. This is what Americans think our weather is like all the time. Regardless of what mother nature does, i still have to run but was not looking forward to it. As i sat eating my breakfast looking out on a typical autumn day i had to remind myself that when i started running it was in the freezing temperatures of Wisconsin's winter. I believe i ran when it was negative10C (15F) so a meek little blustery English autumn day should be nothing.

I donned my running tights, running skirt, a tech T, wool beanie and my windbreaker and headed out. It was LOVELY. The dampness in the air was nice, the wind cool but not cold. I took my hat off after 5 minutes. As i climbed Olivers Mount my view was restricted to maybe 100feet on the road. It felt really good to be running. The air smelled sweet and fresh and felt i was running on clouds. It didn't even bother my that Sally died after .98miles. I ran my usual 3 so didn't really need her anyway.

In general i prefer autumn and winter clothes. I always have. I like to wrap up. Love leather gloves and woolly hats. I've never been a scarf person, but I'm slowly changing that. I have missed wearing my down body warmer, i love the cozy pockets and that i can carry things without a bag. Its great to run in, i can carry a phone and camera and not even notice it. I am truly looking forward to Autumn in the UK for the first time in 7 years.

Bring on running tights, chunky warming soup and leather gloves.

Done. Now lets move on to Tri'ing

2010-09-24T15:09:00.000+01:00

So it occur ed to me last night, when i realised that i had missed the cut off date for the cheaper entry fee for the Birmingham HM that i have achieved that goal. On my run today, i convinced myself that it was okay to not enter said HM as i have done what i set out to do. And you see above, where it says 'My journey to becoming a Triathlete' well that is my actual goal. The reasons that i chose to do the HM were the relatively high cost of tri training- not having a job and being skint and pool fees being steep, and that it was the thing that inspired me to maintain exercise in the first place.

Well on September 12th i achieved that goal. And i did so with a better time than i had thought i could. When i entered the Great North Run i predicted my finish time to be 2:20 - 2:40 so my 2:10:44 kicks that.

From the looks of my training log the past few weeks i fell of the wagon a touch. I know i have been super busy, renovating, catching up with friends and trying to find somewhere to live and buying a car and stuff, but i didn't run for a whole week. It make me realise that i am not one of those people that just can't stand it when they don't exercise. I am one of those that feels it is very important. That gets that buzz after a hard work out. Feels good for the rest of the day if i get 5 miles in before noon. But i am no exercise fiend. Its easy to slip.

So with that in mind, and my goal actually wanting to be a triathlete, i have no shame in not entering the Birmingham HM. I've done it. I can move on to tri training. I just don't have the gusto to train for two things and I want to TRI.

Until i get settled i am not having a training schedule. I will aspire to go to the pool twice a week, keep up running and get on my bike every week. Build up that base. I have a few short running races i will be entering but my main goal is to get in to the swing of three sport training.

A swift kick up the butt...

2010-09-20T01:19:00.000+01:00

...should get me back on track

Seriously, i need one.

This week has been a poor excuse for a training week. I left my recovery run until Tuesday and then copped out at 2.1 miles due to my lack of trail finding and a bit of a time crunch. And Thursday is my only other run and that was a quick 2.5 miler. I have done more drinking than running which is not very normal and i'm not too happy about it. And as i added my runs to my running log today i realised that i need to do a long run this week and its not going to happen. I may get to it on Tuesday.

I was at the Packers - Bills game today, so there will be no running. Tomorrow i need to pack and i fly home. I may get a few miles in in the morning, if i get up early. I would like to, but i would also like to lie in bed with my hubby who i won't see for another 6 weeks or so.

Running has taken a back seat to renovations and friends this week. I suppose that's okay. Sometimes that will happen and given i won't see these friends again for ages, its the best choice. I have no regrets, it just feels weird. After not having anything to do but run in England, to come here and have so much to do, it feels a bit weird. But i will soon be back to running being one of few time fillers. That and my new job of course.

Tailgating. I was a bit chilly in the morning.

But it got warm and i bought a new cap.
I don't really wear caps apart from running in.
And all my caps are Packer caps.

Pretty cool helmet.

Me and ma Hubby.

Race photos.

2010-09-19T03:37:00.001+01:00

The official photos are out. I don't like some but here are a few i do like. About a mile to the end i hoped the crowds would be big and cheering so i took off my ipod in the hopes that someone would shout 'well done Stephanie' or 'good going Stephanie' but i didn't hear my name. The crowds were crap and i almost wish i had been wearing my ipod to the finish line.

A quickie in the dark

2010-09-17T05:07:00.000+01:00

oooerrr missus ;)

I got my run in. 2.5 miles in my new shoes. I took a bit of a random path, didn't have a plan you see. It was weird. Running at 7.15 and its dark already. I have gotten so used to it being light until 10pm in England. It really makes the day shorter. I know, it sounds silly as the 'day-light' is shorter but really, having the sun set later extends the day so much. I slow down later, i get more stuff done when the sun is up. I am way more active in the summer, and more importantly more active later in the day. That is something i missed when living in Milwaukee. But in just a few days i will be back in the UK and living it up all evening. Running later, cycling later enjoying the long evenings. Even though they are getting shorter every day i will still feel they are long.

I SO need to run

2010-09-16T22:16:00.000+01:00

On Tuesday i went to Doctors park to get a little trail running in. I wanted soft ground and fun, like that last recovery run i did with the running club. But it was not to be. I have only been there once before i and i parked in a different place to avoid paying the $4 it cost to actually use the park. So i set off but couldn't really find the trails. I went off path but ended up running on a river bed which was soggy and pebbly. I was no where near as much fun running in the woods on your own. I look forward to having a group to run trails with when i get home.

My new Puma Haraka XC

And i will be using my new trail running shoes. I wore then once before my HM and just for two miles. I ran in the park on the grass. They are very minimal and i could feel the ground really well. Its a much different feel to the cushioned shoes i wear normally. But i'd like to get in to this minimal foot wear trend. It all makes so much sense to me. I didn't wear them Tuesday as i was planning on running 5 miles and i know i have to ease in to them. Unfortunately i only ended up running 2 miles. I got all disappointed at he lack of fun and needed to get home to call my sister too.

So now its been since Tuesday that i have run. I have been busy renovating but i hope to get out today to run away some annoyance. I cut two fingers today, broke a pain of glass of a window i was re-glazing, and stood on my camera and broke the lens in/out function so its f**ked. Not too thrilled about that at all. It shouldn't have even still been open/on as i hadn't used it in at least 5 minutes and it normally shuts its self off. Grrrrr

Chicago Half Marathon Race Report

2010-09-13T04:13:00.000+01:00

Wow! It feels great to finally finish a half marathon. If you remember it was spontaneously signing up for the Great North Run that got me started running in the first place. Now, even though i don't get to run that race, i have a HM under my belt. A little earlier than my training plan had me ready for, but running 11.5 miles 2 weeks ago made me believe i could run the distance. I didn't believe though, that i would be able to run it as fast as i did. I had high hopes of hitting the 2:15 mark so when i came across the pace tattoos in the race expo i grabbed four: the 2:05 - for my Birmingham race, the 2:10, 2:15 and 2:20 as i didn't know what i was going to aim for.

The night before i decided by elimination. 2:05 was my Birmingham time. 2:20 wasn't a high enough aim. 2:10 and 2:15 were what i thought achievable so i went with 2:15 so that if anything, i would hopefully better my goals, rather then fail them.

Pace tattoo on my forearm.

I had a big steak and jacked potato the night before and as i had a little hangover belly i allowed myself two ciders. But i did make myself drink a ton of water too. I didn't want to take this race too seriously, i was seeing friends who i see rarely and won't see for ages so just went with the flow. I was in bed by 10pm though.

Everything prep'd for the next day.

Overly large 'medium' shirt.

At 5am my alarm went off, though i was already awake 10 minutes prior. I got up, dressed and ate a small bowl of oats and yoghurt and drank a tall glass of water. I mixed one of those hotel instant coffee sachets in to a couple of ounces of cold water and downed it. Thankfully my wonderful husband offered to drive me down-town to the train that they had put on for the runners. He dropped me off with the mobs of sports clad early risers. I was getting really excited now.

I realised on the train that i forgot my shades and that really pissed me off. I rarely go outside in the sun without them, never mind run for 2 hours. But i didn't let it spoil my mood. I spent 30 minutes in line to use the porta-jon , ate my banana and by that time it was 6.45am. The race started at 7am.

I ran a little to warm up and got in line in the 2:15 pace area. I chatted to a couple of people, one guy had only ran a 5k before and when i saw him at mile 7 he said that that was the longest he had run ever - that's crazy! I hope he made it.

It took ten minutes to get to the start. I forced myself to keep a slow pace, running over a ten minute mile. I really wanted to run the race properly. A slow start, conserve the energy and have a faster second half than the first. What actually happened was that there was barely 3 minutes between the first and second half split. The that's just fine with me. When i was hurting i was still running just a bit faster than the first half.

I had one packet of organic pomegranate chews and planned on drinking water at every station. I ended up taking gatoraide 3 times and water 3 times and doubling up once. It was warm out but with no shade and salt from the drying sweat it felt harshly hot. I ran through a mister once and that was divine.

It was tough keeping pace. The adrenaline made me want to run faster, the crowds were spacious but everyone was running different paces so i just never settled in to a pace. I checked my watch a ton. At the 8 mile mark i decided to push it a bit more. I believe looking at my split stats that this just kept me on goal.

As i neared the end i really picked it up. I wanted to finish strong, knowing i was close got the adrenaline pumping again which gave me a boost. The crowds were SUCKIE!! Yes there were folks there, but they were't supportive. They waited until their friends or family passed and ignored the rest of us. I was very disappointed, and glad that the excitement of finishing my first HM was enough to turn on the adrenaline pump. As you can see from the numbers i really tried hard at the end, and i passed a load of folks, Only a few of us were really pushing for a strong finish. Everyone else just kept on moving. I prefer my finish technique. I may not be fast the previous 12.5 miles but i sure as shit will try to look it for the last .6 mile of the race.

And then it was over. A bottle of water, a finishers medal, a dropped cookie which i grabbed for Jeff but then didn't want in my race picture, a granola bar also for Jeff tucked in my skirt out of sight, photo, banana, and then trying to find Jeff in the heat and blinding sun with sore legs.

What a fantastic morning!!!

I loved it.

13.1 miles 2:10:44 (or Sally says 13.2 in 2:10:42)

The Forgotten Run

2010-09-09T13:41:00.001+01:00

Last week i ran a decent amount, even forgot about one run i did on Friday and it was 5 miles! I totalled 23 miles which is really good for me. But this week, this bathroom and kitchen renovation has really been getting in the way. Monday i ran for an hour at 7am before the toil started. I was intentially taking Tuesday off and planning on running yesterday. That did not happen. We were working till 10.30pm on the house. I insisted Jeff get the bathroom walls finished so i can tile today.

Have you ever tiled a bathroom? Well i can tell you that its no easy work. There is a lot of crouching to standing to sitting to crouching to standing. Up down up down like a yo-yo. I remember when i did Jeffs bathroom, the next day i could hardly walk!! Its like slow strength training ALL DAY LONG.

Admittedly this time i am in better shape and i know where i went wrong. Having the tile cutter on the floor was a mistake. Today i'm having it on a small table so i don't necessarily have to get out of the bath to cut each tile. I hope this will save my legs. I really don't want to run 13.1 miles on Sunday with dead aching legs from tiling.

So there will be no running today, but i will go tomorrow for an easy 4 miles i think. And today i will stretch out after i finish, nice loooooong stretches.

On a good note, the kitchen is almost complete. I did my first kitchen sink instillation yesterday (on my own) and it went fine. I always learn something from doing a job the first time, and i did, but nothing that was so terrible. I'd say the next one will be perfect. The tile back splash looks AMAZING i just can't wait to see the final look. That will come monday or tuesday and i'll post pictures.

Well have a great weekend everyone. I'll see you after i have PB'd my first HM!

Renovation progress

2010-09-06T01:51:00.000+01:00

We have go to the point in the bathroom where we are building up as opposed to tearing out. Jeff is getting the walls done so we can put in the bath and get the plumbing finished off. Then Jeff will finish the walls and i can start prettifying - aka, tiling. I hit the Depot today and bought subway tiles in snow white; i'm totally stoked to use these, i love them and they are pretty timeless and en vogue right now and i got some lovely mixed grey mosaic glass tile for a bit of pizazz and the grout and adhesive etc. Its gonna be one schweet bathroom when i'm done!

On my second trip to home depot to buy the backer-board (this is the proper board to tile on in a bathroom, not just green board or standard drywall) i spotted some gorgeous glass mosaic tile that will be lovely in the kitchen. I wasn't going to go quite that fancy in the kitchen, it is a rental after all, but it was only $5 a sq foot, i only need 11 sq feet and it will give the kitchen a wow factor that is worth way more than $55! I also lucked out on the counter top, they sell it in 10 foot lengths (just what i needed to then cut up, 8' being too small) and the one i have chosen is really pretty nice, for laminate. When i got home i noticed that the paint i had found in my basement called Ginger, which is a creamy yellow, which i had considered painting the kitchen with was absolutely perfect to compliment the tile, almost matching one of the mosaic colours, and the cabinets match one of the other colours of tile too. Superb!

Me and ma homies - Amanda, Scott, Me and Anne

My dinner last night. Seafood Paella at Craw Daddy's. It was as good as it looks.

So even with a stinking hangover, i have had a productive day of shopping and painting woodwork in one of the bedrooms.

As for running, i did my recovery run, but it wasn't as nice as the one i did with the club. Mostly as that one was SO much fun, running trails with a group of fun folks. Also, this one was hard on my legs as i was running on the pavement. I ended up doing only 1.87 miles.

But yesterday i did a 5 miler before we went out to dinner and drinks which was really good, avg pace 9.04 min/mile so i could almost call that my speed work for the week. I really want to get back to my schedule, but i have heard the best kind of training plan is a flexible one, so as long as i keep the mileage up, do a long run a week and keep pushing myself, i think i should be okay till i get back to England.

I'm planning a 8-10 miler tomorrow as i want to get a long run in, but the Chicago HM is on Sunday coming so don't want to overdo it. Also, i will be doing a lot of renovation work tomorrow too. Thankfully Jeff is off work as its a bank holiday this weekend. I just want to get this house DONE.

Giddy about my Future

2010-09-02T15:09:00.001+01:00

I can't tell you how excited i am about moving to Oswestry. Every time i think of something to search for in the area i get an answer that is better than i had hopes for.

A few things i have looked up

Kayaking
White water kayaking
Trails and hiking
Triathlon clubs and events
Bowling (the ten pin variety)
Swimming
Fishing (for Jeff)
Houses
Markets
Cycling

It has it all I tell you!! There are 3 markets a week and a farmers market every month. I love market towns and Oswestry fits the bill nicely. The population is about 15,000 which feels just right for what we were looking for. A town feel but so close to all the activities that living in the great British countryside brings. We are 15 minutes from the white water rafting in Wales. I can take my kayak out on the rivers around us. Jeff can fish on the rivers and on lakes just 15 minutes away. I can cycle to Wales!! Snowdonia is an hour away with great hiking, and camping. Running trails will be easy, i my not even have to get in a car to do so. If we live 'in' Oswestry, then the farthest away my work will be is 3 miles, so i can cycle in to work, or even walk depending! Houses are reasonable and we will definitely be able to afford one with a big garden so we can grow veggies.

I think the thing i'm most excited about is the Tri club, the reasonably priced swimming pool, the running in the countryside and on trails and the kayaking, oh yeah and cycling. Hmm so all the outdoor activity stuff then.

And, of course the most amazing potential for photography.

I can't wait!!!

Eleven

2010-08-31T17:35:00.000+01:00

I completed my 11 mile run this morning. It went ok, i used my fuel belt for the first time which was great as i drank everything in it and ate a packet of Gu chomps. I'm pleased with the time 11.5 miles in 2:00:19 so a 10:27 avg pace. My hip flexors started to ache at about mile 8 and my knees a little too but really no pain to speak of. It was 80 degrees but it didn't really bother me like i thought it would do. All that running in hot-ass-Asia must have helped.

Think i'll go for a recovery run tomorrow, the last time i did that it felt really good. I just wish i was near some trails i could run on.

Well, gotta go stain some kitchen cabinets.

heat induced procrastination

2010-08-31T02:49:00.000+01:00

Man oh man, will i ever get this 11 mile run done? I really want to, don't get me wrong, but today was not the day, after too much booze again. And in the grand scheme of things, i didn't really even drink that much. A Bloody Mary at 4pm and a beer after, then 2 glasses of wine with dinner and a whiskey when i got home. But that little lot made me completely incapable of running this morning. And by the time i had dropped Jeff off at work it was almost 90 degrees. Boo!!!

So tomorrow is the day. I am preparing tonight, with a somewhat healthy dinner, no booze and a decent amount of carbs. I will go to bed early lets say 11pm after drinking a big glass of water. That has two benefits. 1) keeping me well hydrated after all the sweating i did painting and decorating today, and 2) i will need to go to the loo in the morning therefore i will find it easier to get out of bed.

So perhaps you want to know about my job then? I will be working for the NHS in Robert Jones Agnes Hunt Hospital in Oswestry, Shropshire as a Senior Orthotist. I am thrilled with the position. The job sounds great, the salary what i was looking for and the location in the UK perfect. We wanted to live in the country and this puts us in a beautiful spot. The best thing about the area is that we are a stones throw away from three fantastic cities, the second and third largest in the country; Birmingham and Manchester respectively, and also a touch closer is Liverpool; a city i recently went to for the first time and was impressed and longed to return to. So I can still get a really decent shopping fix pretty easy. The drive home to my parents is 3.5 hours - not too bad. 3 Hours to my brother. I have friends in Manchester and we are only half a days drive from friends in Plymouth. All in all, i am super glad i turned down the first job and held out for one i wanted. The oddest thing was i actually turned down 2 other jobs on the same day i accepted that one. They all came at once. It was a pretty good day :)

Fingers crossed for tomorrow.

Home away from Home

2010-08-29T14:31:00.001+01:00

Oh yeah, I got a job. But more on that in a few days when i can be bothered to tell you.

So i'm here in Milwaukee again, only 6 months since i was here last. When i said it would probably be 5 years till i returned!

I arrived on Thursday after a none eventful journey, bar the one hour late take off. Jet lag had me getting up at 4am on Friday absolutely starving. I ate and passed the time surfing till Jeff got up. I took him to work and went for my first run in MKE that was warm. The sun was shining, it was low-mid 70s and i took the lake front path so there was a slight breeze. There were a few running groups out, folks on bikes but at 9.30am it was pretty quite still. I did a there and back, aiming for 4 miles but even before i set off i realised how hungry i was. It didn't occur to me to eat again, even though it was 5 hours since i'd had breakfast. By the last couple of miles i was hurting but i came across a mantra i like 'run through the pain'. It worked, i ran and ran but just couldn't make 4 miles and walked for a few minuets at the 3.5m mark. I was disappointed, its been a while since i have given up on a speed or mileage goal but the whole travel thing, hunger like i hadn't eaten in days and the heat which i haven't been running in for a while just added up.

3.5m 32:20 avg pace 9:14

Today is supposed to be my long run day but we played cards last night and i had a few beers. I thought i'd be up early again, and if so i would beat the heat if i felt good. But no, awake at 7.30, its already warm and i feel those 3 beers. So i'm just going to do it tomorrow (the luxury of the 'i have a job but not started it yet'). Its not like today will be a rest day though. I have been cleaning my rental (my last tenets were filthy, i can't believe people really live like that) and we demo'd the bathroom yesterday too. So today brings more demo, trash removal and, well, probably after that just some bowling. But no beer drinking.

15 trains 3 buses 2 interviews and a days work

2010-08-21T16:55:00.000+01:00

Yep, that was my Monday to Friday. I did a lot of miles this week. The interviews both went well and i got an offer from the first one, and i am expecting an offer from the second on Monday when they can tell me how much they will pay me. I still have other interviews and its getting complicated. I can't keep declining jobs but nothing so far is just perfect. But the interview on sept 1st is....so i'm kinda holding out for that job. But at least i have offers and therefore within 2 weeks, i will have accepted job. Yay!!!!

I stayed with my brother for a few days between the interviews as i was doing a days locum work in Orpington Kent. The day was BUSY. I usually would see a patient every half hour and sometimes squeezing people in as needed if i had time. But here, i was scheduled every 15 minutes and had walk in's as well as a ward patient. I have to say, i prefer to be busy at work and enjoyed working again. It has been over 6 months since i last worked, i miss it.

Paul and i went on a run together on Tuesday. I think he is faster than me though we ran together, the return leg he was in front and i just kept up. It was tough to the end. Maybe partly to do with my lack breakfast. We had had lunch but i usually eat all three meals a day (and some) but he didn't have anything i could eat in the house so waited till we fetched lunch to eat.

4.27m 39:50 9:20 avg pace

Wednesday i worked and hung out with Paul and Hannah, after a lovely fish dinner Paul made. It was so nice to spend some time with them both. I haven't seen them in FOR.EVER.

Thursday i travelled up to Aberdeen. I got to the hotel about 7pm. The train journey was loooong (7hrs 20mins) and the bus to the hotel was late and i had a right time even working out where to get it from.

I quick changed and headed out, it was warm and sunny. I had no music but that doesn't bother me when i'm running somewhere new. I like to feel safe and blocking off the world inhibits that. I ran to where my interview was to see how far it would be walking. .86 miles from the hotel, that meant i didn't need to take my case to the interview, i could walk there and back and not be late checking out.

3.79m 33:07 avg pace 8.44

I didn't mean to run fast, and i tried to slow down but i couldn't. Weird. So i just went with it.

No Sandbagging the Handicap race.

2010-08-13T09:01:00.000+01:00

Last night i ran the Scarb'AC handicap race. As a newbie to the club the race doesn't count, its merely to find out how fast you run to evaluate you for your handicap next time. They set me off first with a 5 minute handicap along side another fellow, who looks about 75, i thin he is about 75 too. No one caught me and i have the joy of crossing the line first 'winning' without winning. I'm sure, the only time i will cross that line first.

It was a bugger of a course, after a 2 minute warm up down hill the first mile was all up hill. Then continued to be undulating the whole course. I considered not putting in my full effort so get a more advantageous handicap but it seems my legs didn't want to sandbag, i couldn't stop myself from going full throttle. 4.47m in 40:38 avg pace 9:05!! Really surprised and chuffed with that pace.

I was just looking back at DM and saw a post 6 months ago which read:
3 mi 00:29 09:46 pace

well i felt bloody uncomfortable actually. I was running with Brady in Chicago - who runs a 7-8 min mile normally, so he made me run faster. It was really good having someone pushing me. Wish i could hire him! My legs could have gone way further, but my lungs were shot!

Look how far i have come in 6 months. I remember that run was really tough for me. I'm not sure how much more my legs could have done, but i was done by that last sprint at the end. Now i can run 4.5 miles at a 9:05 pace and wasn't hurting anywhere near as much. I probably could have gone faster, but i wasn't aiming for pain, I'd say my effort was 9/10 which was plenty.

Don't know whether to do a recovery 3 miles today, i feel a bit stiff and Monday really felt good. yes, i think i will, then ride tomorrow and long run on Sunday.

Yummie Scrummie GF food

2010-08-10T16:50:00.000+01:00

If you don't know, i have coeliac disease. I have been diagnosed 3+ years and probably only had my symptoms for a year prior to diagnosis. I was a lucky one. So many suffer without the proper diagnosis for years, even decades.

I read a lot of sports magazines, websites and blogs and there is a big trend for athletes to go gluten free whilst training. Good for them i think, i probably wouldn't do it if i didn't need to. Of course, they only go mostly GF and probably ignore things like the wheat in soy sauce, barley in rice crispies and would eat standard porridge oats etc. They leave out the part that makes it difficult to live on a strict GF diet, the small hidden gluten. And i don't blame them for that.

I have two opinions on this. First, i think it's that great to have professional athletes using the words Gluten Free for it spreads knowledge to the masses. For other, lay athletes to ask for GF food in restaurants, to increase sales on GF foods which will in turn make them more available and maybe cheaper eventually, due to increased sales.

But on the other hand, people who aren't on a strict GF diet can also spoil it for those of us who need one. They say they are going GF but don't really, they don't understand fully (or care) where all gluten is hidden, they don't care about cross contamination, they speak of just not eating wheat products. This can send mixed signals to vendors, wait-staff and chefs that they will accept eating a particular product, cooked in a certain manor that is in fact not GF, it just doesn't contain wheat. I wish they would say they need Low Gluten food.

*** *** ***

This past week i have had a baking frenzy. My Dr f'ed up my prescription, but in a good way. I ended up with a script for 24 boxes of white bread mix and 24 for brown. Each box makes two loafs. They are super versatile and you can make biscuits, cakes, crumpets, all sorts of things. So i claimed just half of my prescription and got baking.

Cheese scones on the left, fruit scones on the right.

Crumpets.

Zucchini bread.

On Sunday my parents are helping out with a fundraiser for the Oriel Cricket Grounds and there will be a refreshment stand. I decided to add a GF selection. I plan to make a couple of zucchini breads and maybe some scones. How nice is it when you have a choice when you weren't expecting to find anything you could snack on? I understand that zucchini bread is not a popular treat here in the UK, so i think i will simply call it a loaf cake and leave tasting squares to convince them, you only need a little bit to be convinced its good.

So how much would you pay for that slice of moist sweet and delicious cake at a fundraiser?

On Top of the World

2010-08-09T23:09:00.000+01:00

Okay this just rocks.
After yesterdays accidental 10 miles i never would have imagined how good i would feel running today.
I joined the running club again and we hit the trails.
I had so much fun and i felt strong and full of energy. The complete opposite to how i imagined i would feel.
I didn't run slow either. As there is so much stopping and starting, climbing over stiles, occasional walking on logs and precarious edges when it came to running i found myself running, comfortably, in the 8 minute pace bracket.
There was this steep rocky hill and the 10 or so people in front of me were walking up it, but one guy just kept on running, weaving past the walkers, so i just kept up with him, i ran the whole way up(and did not die at the top).
That really boosted my confidence. I Can Run Hills. My usual Olivers Mount 3 miler (all hills) is obviously working for me, practice does make perfect.
Close to the end, we ran through a river, it cleaned our muddy shoes a bit.
We covered 5.81 miles and i enjoyed every single step.
I have fallen in love with trail running.
So please as you finish reading this post, imagine me, with the biggest grin on my face, for i think it will be there for some time.

Regretting Running Naked? No.

2010-08-08T20:34:00.001+01:00

Today as i set out for my 8 miler, i considered the route i had planned and thought to myself how nice it was to be able to run with nothing but my gummy sweets for fuel and my ipod. No need for a phone, pepper spray, or even a emergency pound. Why would i need any of these? I now my route, its safe, its the middle of the day, its sunny with wisps of cloud but not hot, and i'm only running 8 miles, i can go without water for 1:20mins. I like that i say only, that it doesn't scare me. I have done it once before but that was by mistake when i lost my dads hat and did a one mile retreat to see if i could find it. I wasn't prepared then, but this time i was, i had a plan, a route and fuel.

Running along thinking of when i will be running my HM i remember an article where the expert said there is no reason you can't make every workout in to a quality one, just up the pace for a few miles or minutes or by adding race pace in to your long runs. Not wanting to over do it, i decide that miles 5 and 6 would be at 9:30 /mile: my race pace to hit a HM of 2:05. I realised that would also mean that i was going to be trying to eat my gummy sweets while running faster but hey, i have to do that on race day too. Miles 5 and 6 flew by, it was easy....

But...

...I missed my turn off. My mind had wondered, like my feet and by the time i realised there was no point in turning back. I had gone too far. How far? I came to the road sign that read i had 4 miles home. I was at mile 6!

At mile 7.45 i passed a shop and caravan park with holiday makers lolling about, enjoying the nice weather. I considered, every. five. steps, going in to that shop and begging for 1. water 2. a phone call to my dad. Cursing myself for running naked, no money; no phone; no water; i wondered if i'd make it home. The shop and holiday makers passed. I was on a main road, running the hard shoulder, not a fun place to be, going up hill, but i plodded on. Mile 8 passed, mile 9 passed. I knew i was just over a mile home, thank goodness for living closer than the sign thought i did. 10.27 miles.

The last mile i picked up the pace, all down hill and desperate to stop. I had made it. Unlike when i first started, and my legs would go way further than my lungs, this was vise versa. I walked a 1/4 mile to cool down and when in got home and stopped i felt it. My legs ached all over. But a good ache. An ache i want again. I felt great.

Road Blocks

2010-08-07T19:46:00.002+01:00

You know when you want something and its a time distance away, everything goes so very slow. Every morning as you shake the sleep from your brain you realise yet another day must pass. You must eat three meals, brush your teeth twice, dress and undress, perhaps two or three times depending on what you are doing or where you work. You must, read, clean, go to work, water plants, help with home work and shop. Each task filling the slots of time before what you want will arrive. Yet, when you are having the time of your life, doing the thing you last waited for, laughing, accomplishing, relishing in that longed for activity, that person, that job, that event, a day is but a mere second a week but a heart beat in time.

I feel like i want too much right now, though i know that what i want is less selfish; less materialistic than i normally want for, it is very much more frustrating and uncomfortable. I want a job, i want my husband next to me, i want to swim, i want to race 13.1 miles tomorrow, i want a finishers medal in Tri this season, i want my paid for cycling shoes so i can train in what i will race. I want a garden so i can grow my own food, i want a baby-a family of my own.

And i hate that i want so much right now, when i know that i'm lucky to have what i do. I have time. Time to find the right job, with little pressure to just take the first one offered; as i have a roof over my head and food on my dinner plate. I have time with my parents after being away for so long. Time to train, time to run, bike and run some more. Time to bake, read, clean and socialise, to help my friend with her allotment. I have lots of time. Perhaps, sometimes i feel, too much time.

Lots of Time and lack of Money (read:being unemployed) can often be like mental road blocks. Sometimes they are those bright orange plastic ones, they make you change lanes or stop, but you can go around them on a bicycle, you could pick them up and move them if you so desire, if you have the strength. Others you can not, those are motorway dividers, three ton blocks of cement, diverting your course with no chance of slipping by; sneaking off behind one, even if you slowed down, or in fact sped up, these just will not budge.

I have to try to differentiate between these road blocks in my life right now. They are not always obvious, orange or cement, light or heavy. But if i continually get diverted without trying to go around, trying to pick up and move the orange blocks, i will never get to where i want to be. I will end up at Lands End instead of John 'O Graots.

For instance, if I take a slight detour I can do a dualthlon instead of a triathlon as I have a trainers and a bike. They are cheaper to enter and no cost to train. Though I have been in essence training for a HM since I started running, in janurary, in the grand scheme of things i'm doing one pretty soon. I'm job hunting and will get a job soon which will allow me to get everything I want. In the mean time I just have to keep my chin up eat three meals and brush my teeth twice a day.

Running in Company

2010-08-06T19:51:00.000+01:00

Last night i joined the Scarborough Athletic Club for a run. It was really good fun. I didn't know what to expect just that it would be about an hour. James, a family friend who invited me picked me up and introduced me to a few people when we arrived. I have no idea why but i said we've know each other since we were kids when we used to do plays together (Christmas gatherings and big sisters who would insist on our performance, as dire as it was). Well you should have seen his face turn beetroot. It immediately got twisted to us swapping clothes and was announced to the whole of the club, about 20 people. Quite hilarious, at least for me and the others, probably less so for James.

The run was off road intervals where we would stop and meet after 3-5 minutes running, at the end of the field or road junction or the like. The fastest of the bunch would double back and run to the last people and then come back, giving them longer running and short breaks. I really enjoyed myself, it was nice running with others, the interval approach wasn't what i was expecting but kept up nicely and pushed it hard on some parts, eased off on others. I plan to go on Monday and Thursday next week then decide if i want to join for real. I probably will. I get the discount on my race entries and i enjoyed having company for a change.

So with this may come a different training plan. I'm supposed to rest/XT on Mondays and i would have done a long run on Sunday, so i may change my long to Saturdays giving me a day off after, either that or take Mondays interval run easy. We will see...

What Was I Thinking?

2010-08-04T16:58:00.001+01:00

So i believe this morning i stated that i was planning a two hour bike ride. Yeah right, two bloody hours, not likely mate! I spent all day moping around the house missing my husband, we skyped last night for the first time and it just made me miss him a ton. I haven't seen him in a month now, and who knows when the next time will be.

Anyway, i eventually got myself in the mindset and planned a route that would be about 45-50 minutes. Given my mood, i thought that was a success right there. Undecided on whether to take my phone or not - i have no pockets or stash place yet - i stuffed a fiver in my bra (which i just retrieved as i wrote this) and it stayed surprisingly dry. It would be just my luck to get a puncture (another thing i don't have is a repair kit) in the middle of somewhere and no phone and no one to call if i did have one (my parents are out of town).

But i got out there. Eventually.

I missed my turn off and ended up in Filey, a seaside town up the road (south) from Scarborough. That was 7 miles. I was tempted to take a look around, its been 15+ years since i was in Filey, but my legs decided 14 miles were going to be just fine and round the round-a-bout i went heading back to the 'borough. It was about mile 10 i looked at Sally, and saw i had only done 42 minutes where it felt like i'd been riding for 70+ minutes. And i still had 4 to go and some hills to boot.

I feel a whole lot better for going out, though my girly bits do not! I gotta get me some cycling shorts!

14.29miles in 1:04:04 avg pace 13.4mph

Mersey Running

2010-08-04T10:09:00.001+01:00

My second week in my schedule went acording to plan, though i was tres lazy and didn't cross train one bit. Wednesday i went to Oswestry for an interview. I aced it but was up against 4 other Aces and they chose the Ace of Clubs, not me the Ace of Hearts. Their loss. They did say that if they get funding for more staff in the next month they would call, but with the state of the NHS right now, i doubt i'll be getting that call. I really wanted to work there, that one hurt not to get.

As i was on that side of the country, i joined my parents, aunt and uncle in Liverpool until sunday. Liverpool i a lovely city. We were staying in Alber Dock on their narrow boat so i did my runs down the Mersey foot path.

Daydream and Mister Kite.

Triathletes training in Albert Dock. I was so very jealous, i almost jumped in with them. It would be great to live where i didn't have to pay for pool fees to train.

We went to Crosby Beach to see these statues. There are 100 of them scattered over about a mile of beach. Some are close others are way out in the sea. Its caller Another Place, by Antony Gormley. They are hidden when the tide is in and some completely out of the water at low tide.

Catholic Cathedral. Stunning inside too.

My tuesday 3 easy turned in to 4.5 miles, but thats ok, i dont mind going over my running numbers, just don't want to go under. Thursday (down the Mersey, a flat but partially cobbled path) was suposed to be 5 miles with 2x 1600m @9:00, 800m jog between. I had programmed Sally to do this workout then changed my pace zones and forgot to change the programme. Didnt realise this until 2 miles in when i wasn't doing what i thought i was supposed to be. So i cranked out the workout like this:
1.1m @ 9:32
1m @ 8:17
.25 @ 9:57
1m @ 9:03
.25 @ 11:21
1m @ 12:01

So yeah, got that a bit wrong from the start as, 1) 800m is half a mile not a quarter and 2) i didn't end up with 5 miles but 4.6m The last 1.25 miles was a bitch, my my calves were rock solid with lactic acid. They eased off right at the end as i was running so slow but the second speed mile was also running in to head wind, i could not physically run any faster, that was an all out effort to get the 9:03

My long run was more successful. I ran a touch faster then my scheduled time, but i was comfortable the whole way. I didn't have any music which was a new thing for a long run. I didn't mind the lack of tunes for my speed session, i needed to hear Sally beep at me and wanted to concentrate on speed. But on the long run, not sying i got bored, but i'd prefered to have had beats to plod to. 7 miles in 1:11:54 fastest mile mile 7 @ 9:47 slowest mile 3 @ 10:38

Since then i also ran 2.5 on monday as i wasn't inspired to XT, i just wanted to run and 3 miles yesterday, both at easy paces. Today, i'm planning a 2 hour bike ride. Doubling the length i have ridden my new bike. or my old one in fact!

I change my mind more often than...

2010-07-25T14:32:00.001+01:00

...my underwear - almost!

I can't be bothered to go back and count how many times i have said 'i have a plan' but here goes number 465th time. I have a plan! I used the Runners World template and modified it a bit. I like what i see. Running 4 days at the most and alternating tempo and speed weekly. It seems feasible, i have good recovery time between hard runs and if i want, i can cycle or do other cross training as i feel like it.

I did my long run this morning, 6.2 miles in 1:05:12 avg pace 10:45. The first 3 miles were tough on my calves then they eased off and didn't bother me. Not sure why but i'm glad they got better. To keep my pace slow enough, like i'm supposed to be running them-between 10:30 and 11:30-i when i thought i was speeding up i'd sing to my ipod so i kept a conversational pace. It really worked, though it also made me get some odd looks, i was running a really busy wide path round the beach, during the school holidays.

Confused

2010-07-24T18:06:00.001+01:00

I just can't decide on a training plan for my half marathon. there are just too many theories. I set myself a plan for my first 5K and completely failed to stick to it. The closest i came was to mostly stick to the off days as i know i shouldn't start off too fast. But this HM is a whole different ball game.

My basic plan, and if i don't find a better option i will probably stick to this, is to do a speed work, hill work, easy run and long run per week. I just looked at a plan Runner World calculated for me using my 5K race pace and it has runs of 2 miles at 11.07 pace. That just doesn't seem worth lacing up my shoes for. It's slower than my easy pace, and only two miles! what will i get out of that. And those runs are still in the plan in the later weeks.

But it does alternate speed and tempo runs each week, so maybe i need to do the tempo runs, they seem valuable. I like the idea. 5 miles inc warm up with 2 miles at race pace, then they get longer through the programme. And i know we get stronger while we rest so perhaps only one hills workout every fortnight, alternating it with an additional easy run.

I have enjoyed the last week, where i have set out with a plan, so i don't understand why i can't stick to a programme, it must be that i haven't found one i like. Well, with boredom kicking in, in this jobless world i live in, i may tackle a training plan tonight.

Yesterday i did a nice easy run, though at one point hit some uphills and then immediately a set of 40 ish steps with another hill at the top. I was thankful that i didn't do my long run, i could feel Thursday's hill workout in my calves still. Today i had a very gentle, very short, bike ride and a very short 5 minute run. Tomorrow i'm going long. 6 miles on the calender.

Slowly Getting Faster.

2010-07-22T15:28:00.001+01:00

I had a day off on Monday after the race so on Tuesday i was raring to go. Decided before i set off, for once, what i was doing, where i was going. Decided that with the new info on how fast i can actually run, that i should start pushing it more, up my usual easy pace to get more out of myself. Make those junk miles in to quality miles. That way i can keep getting better.

So i ran my usual route up the Mount, down then up QMR which is just over 3 miles. Knocked an average of 30sec/m off my usual time. 3.34m in 29:23 avg pace 9:03 Just a month ago i did a tempo on the same route at a 9:33 pace.

Today i just did my first real hill workout in forever. I used the Mount again, its nice and quiet up there. Its a mile warm up up to the hill then I ran 4 hill repeats and managed to stay pretty close together with the times. 1:33, 1:38 1:30, 1:34. Recovery was about 1:50/2:00 jog down. I'm going to add one more repeat every week. I then added a couple of miles on after for good measure, or rather, as i didn't think i was going to feel that 4 hill repeats was enough of a work out, but i was wrong. Just the mile home would have been fine, but no i went the other way and ended up doing 4.5 miles in total.

On my way home i heard lots of cheering as i passed a school sports day, i saw the runners making it around the route and had an over whelming urge to join in. I think it was the screaming and cheering, i really wanted to participate. Since the Race for Life i have found that i really want to race more, i love that feeling, all those other runners around me, all running for a goal, each one different but all doing the same thing. Wish there were more around here i could participate in.

Oh yeah, i was in the local paper from the Race for Life. Thankfully i'm not in focus!

On the right in my pink. Glad i was wearing it.

Race Report: Race for Life 5K

2010-07-18T15:18:00.000+01:00

Today was the Race for Life 5K - which isn't actually a 5K and barely a race, but still an event of good worth and a reason to wear pink. Pink is not my colour at all haven't worn it in about a decade, but I did buy a hot pink Adidas top on holiday which i love, so my dislike for the colour is waning and i may even bring it in to my none-workout wear at some point. The race is super close to my house so i did a walk run there and arrived just minutes before the start. I sneaked up to the front, noticing that there were few 'real' runners. You know the ones, they look like they can run a sub 20 minute 5K (which they can), they form a line of short shorts, GPS watches and properly warmed up quads. There were very few of this breed. I placed myself maybe 6 rows from the front and i soon realised that i should have been only two rows back. When the horn blew it took me 2-3 seconds to hit the start and i was immediately weaving round those in front of me so i could run a decent pace. My new fast pace, that one that starts with an eight.

There were some young ones running, when i say young, like 10 to 14 yr olds. They are speedy from the get go, with their pink tutus and effervescent running form - oh to be 13 again. I was hoping to catch them later on when they flagged from improper pacing. I noticed that few people were passing me yet i was still passing a few here and there. I liked this being at the front thing. The race was not held on the route i thought, and most of it was on grass. A lap round the field then on to the road and back for an inside loop on the grass again. There were plenty of spectators all around the course which was great for my motivation.

The first mile is some down hill, mostly up hill then starts to go down after the mile marker (beep on my watch) so i increased my pace a little, knowing there was another uphill to come later, in which i'd likely slow down a tad. After said incline (its small but significant) i again picked up my pace and started picking off ladies. Then there were just four girls in front of me on the course still (some had finished already, i wasn't 5th or anything) so i aimed to pick these last girls off as we came round the final 600 meters or so. One girl in pink, and her friend. Done. As we round the corner the race line works for me and there's the other. 300m left and just as the steward says 'Stong finish girls' i pull out all effort and sneak past the last girl in sight. I think i may puke for the last 50m and i hope no one is taking any photos as my red grimacing face sees the clock ahead reading 22:51. Weird, i think but focus on remembering to stop my watch as i run through the finish arch. I don't puke. I'm elated. I take my medal with pride.

2.67m in 22:56 avg pace 8:35
Splits 8:43, 8:41, 5:31 avg pace 8:11

Fast Feet

2010-07-16T20:07:00.002+01:00

I ran what i thought was the Race for Life route today as a practice to i would have a goal time. I ran 3.15m in 27:08 and i'm well pleased with that time! I doubt i'll be able to get that on race day, esp now i have found that part of it is on grass. I wanted to know what my long run mile times should be too, so i plugged my 5K time in to the McMillan Running Calc and this is what it calc'd for me.

So according to this if i work my ass of in the next 2 months then i should be able to run a 2:05:25 HM

So that is my plan!

P.O.A

2010-07-12T12:49:00.002+01:00

Okay I have a plan. Every fortnight I will complete

2 easy runs 3-4 miles.
1 tempo run 3-4 miles.
2 speed - 3-4 miles of intervals or fartleks.
2 long runs. Building up from 5 by about one mile per week.
1 hill work out
1 strength class - hopefully at the sports center
Cross train cycling for an hour on off days.

That would then be running 4 days a week and cycling two and one strength class.

I have a 5K on sunday - Race for life, which I plan to run in under 30 minutes. In fact, I think i could push for 29 mins but i find it difficult to judge what i can run, having only two races under my belt and only one being a 5K. So i'm going to run my tempo run this week on the course so i can have an idea of what is achievable. It happens to be just off my regular Olivers mount run, but he flat part that i normally leave out - coz its flat. I know that i'm going to push my self to the front of the pack to get a realistic race time from the official clock and not get stuck behind slower runners - miss spey gonzales that i am! This time i'm being selfish and will make others run around me if they need to. That is'nt to say i'll be on the front line, but only a few rows back.

Did a 3 mile fartlek run today. Ran past my old school, nothings changed. 3.34 in 34:47 pace 10m/mi