June already?

Yes, it's June already and the longest day today too!  Hard to believe really looking out the window.  Today we have a mix of rain, cloud and yet more rain.  Beginning to wonder if we will actually have a Summer this year.

The last few months have been full on with work, in fact, for our little business year 5 has been our busiest to date (not that we're complaining!).

The lovely ladies choir that I belong to finally put on their concert back in April after 9 months of busy rehearsal.  We raised around £1600 in total half of which went to Short Cross Methodist Church and the other half toward research into Lupus.  Since then we've taken the concert out to a couple of other venues and we'll be performing again on Saturday night but this time in aid of Birmingham St Mary's Hospice who do invaluable work offering help and support to people with terminal illness.  This should then be our last performance of 'Film Fantasia' and then we'll have a short break before starting up again later in the Summer.

 

The school choir will be performing their Summer concert next Tuesday after rehearsing since January.  During the last few weeks we've taken a small group from the choir to sing at the Salvation Army's Birmingham Citadel and also at the 'Time Out' group's Jubilee Party.  We were made to feel very welcome on both occasions and children sang their hearts out.  They're more than ready now to perform their final concert and I think we're all a little sick of the songs if I'm completely honest!

My running has recently come to a bit of a standstill unfortunately due to some health worries.  Everything now looks to be clear so I'm hoping to get out for a run at the weekend.  This will be my first in 2 months so as you can imagine I think I'll struggle to get to the end of the street rather than manage the 7 miles level I'd finally reached.  It's a bit disappointing really as I felt I was doing so well, but I'm determined to get back to it and build it up gradually again as I did before.

The family are all well.  The school year seems to have whizzed by so fast, can't believe 'A' is nearly at the end of her first year of high school.  It doesn't seem 5 minutes since we were stressing about how she'd settle in.  'S' has had a good first year of study for his GCSE's and has done some marvellous things in Music in particular.

'P' celebrated his birthday at the start of the month so thought it was about time he booked in his birthday present from LAST year.....White Water Rafting.  See my next post for all the fun and photos!  He's still running and his performance has come on no end since he's been regularly running with the club.  He has another race tomorrow in Blakedown and during March managed to win 1st place in the competition on RunBritain for most improved running handicap..

Arnold celebrated his 2nd birthday on Tuesday.  Hard to believe he's been part of our family now for 2 years.  I can still remember when he first came home with us, I had to wear my knee length boots around the house in the peak of Summer to fend off his feisty puppy needle teeth!  Well worth the pain though, we wouldn't be without him :).

A steady six

Another good month following the training plan although the last couple of days have seen a slight hiccup by way of a sore and achey knee.

Each weekend has seen me increase my 'long run' by 5 or 10 minutes and on Monday I finally reached the 6 mile mark with my longest run to date of 70 minutes.  The run itself felt great on the whole apart from a sudden niggly pain in my right knee that started around the 4 mile point.  This actually got a lot worse whilst running downhill so I decided to take it easy at this point and walk for a short spell.  I managed to carry on running again after but my knee has not been too good since.  I decided to give today's training run a miss which was a bit disappointing as I'm really enjoying the new club runs with Cobra on Wednesday nights, but I did go for a half hour dog walk instead which freed things up a little bit.

I think that perhaps my new hill work on Wednesday nights plus the increased distance is not agreeing with my joints so I guess I just need to take it steady for a while.  I've entered the DK10K on the 2nd May so I have plenty of time yet.  I'm pleased that my breathing and stamina seem so much better so that's a start a least.  My aim is to be able to run a steady 8 miles by the time my race comes around, that way, 10K should feel at least comfortable.....I hope :-/

Here's this months results:

February 2012

Runs to date: 11
Walks to date: 11
Hikes to date: 0
Miles during Feb: 54.3 miles
Workout time during Feb: 12 hrs 30 mins
Calories burnt during Feb: 4892

And the running continues

Went for my first run last night with Cobra Running and Triathlon Club and had a great time.  'P' already runs with them 2 or 3 times a week but I'm not quite up to his level.......yet. So when I heard they were starting up their beginners group again on Wednesday evenings I thought this was my chance to give it a try.

Although a little nervous, I was made to feel very welcome when I arrived.  The run started out from the local leisure centre where we headed out for about half a mile before doing some rather nasty hill sprints.  Hill sprints were a new thing to me and get this.....I actually quite enjoyed them, although my legs were quite jellified after!  (Yes I know that's not a word, but I know what it means).  From here we continued our run, stopping every now and then for the slower ones, ie. me, to catch up.  In total we did just over 4 miles which included a pretty horrific incline for about a mile.  I was quite surprised how far we'd run and when I got back and checked my pace on Runkeeper I'd actually run quicker than normal too.

It makes such a difference running in a group environment.  Everyone was so encouraging and friendly and the mix of stops and starts, hills and sprints made it all the more  interesting.  It felt so much better than my long Sunday plods that just seem to go on forever and never end.

Really disappointed that I won't be able to be there next week as I'm off to the theatre but can't wait to take part again the week after.  I holding out high hopes that training with Cobra will bring my running on no end and help me to achieve better times for 5 and 10k along with increasing my stamina to allow me to run even greater distances.

The rest of my training is going well.  Still running with Jane twice a week and my weekend run this Sunday will hopefully be up to 60 - 65 mins.  My breathing and stamina seems to have improved a bit although due to a cough I've struggled a bit over the last week.  Things should be back to normal though soon.

The Gallery - Me Right Now

The Gallery theme this week is 'Me Right Now' so here I am, erm........right now, courtesy of 'A' snapping away on my HTC. (Yes, she's off school with the lurgy along with lovely son).  Sorry, picture quality's not good!

Just been for a run, a rather crap one at that and analysing the results online with Runkeeper.  Now freezing cold, can't get warm and trying to absorb the last bit of heat from my mug of tea. (Also, trying to stay as far away from the kids as possible to avoid contagion, don't think I'll be able to hold out much longer though!)

Finally......Four Miles!

Have done great work with my training plan this month.  All my hard work has been logged on Runkeeper and this month I've managed to accumulate 26 activities over 31 days.  These includes walking, skating, hiking and most importantly, running.

I've continued with my short runs twice a week accompanied by my friend Jane and my long weekend run is now up to just over 4 miles which I'm quite chuffed about.  Tomorrow night also see's the start of the new beginners class at our local Cobra Running Club.  This will only be a couple miles but I thought it would be a great starting point for me to be able to work my way up to the clubs more advanced Tuesday and Thursday classes.

So far, I've managed to keep injuries at bay *touches wood* and just hoping with the gradual increase of 5 minutes per long run, I'll be able to keep things this way.

Here's my totals for the month:

January 2012

Runs to date: 10
Walks to date: 14
Hikes to date: 1
Skates to date: 1
Miles during Jan: 58.3 miles
Workout time during Jan: 16 hrs 15 mins
Calories burnt to date: 4907

The mojo is back

I'm what you'd call an irregular runner (plodder).

I see running as a means to an end, the end being a sleeker body and the opportunity to not look like a beached whale whilst on holiday.  But saying this, I do very occasionally actually get what is known as the 'running bug' - that buzz you get from continually improving and an urge to get out there for your next run.  I hasten to emphasize here that this 'buzz', for me, is infrequent and more often than not I require a bad result from the scales or a kick up the arse to actually get me out there.

This is kind of how 2011 panned out.  My best laid running plans went out of the window.  Races I'd intended to do, I didn't and by September I could tell the jelly belly was making a return.  I felt that in order to progress I needed to change the way I trained.  Too often I was plagued with shin splints and achy knees which made me think I was going about it all in the wrong way.  My aim has been for a while now, that I get back to 10K races but the same thing happens every time.  I enter a race to give me 'motivation' then I put far too much pressure on myself to get across the finish line in a good time and by doing so end up knackering myself completely in the run up to the big day.

From October last year I decided to ask my friend Jane to come out with me twice a week. Although we spend far too much time talking, the commitment to get out there each week is there regardless of speed and distance.  In addition to running with Jane I also tried to add in a longer run each weekend which I sometimes do with 'P'.  This time though, rather than increasing my distance I just run for an allotted time and try to keep my pace slow to steady,  I then increase my long run by around 5 minutes each weekend.

Now this was all going well until Christmas and New Year loomed.  Work commitments increased, Jane and I had other engagements (yes, yes, excuses I know!) but basically it all went kind of crappy for a while.  However, 2012 has seen me return with a vengeance.  I've not only been running regularly but also walking much more than I normally would.  My 'time' rather than 'distance' regime seems to be working well and wait for it..........I actually got up this morning aching to go for a run!  Yes, the BUZZ is back.

I opted in the end for a brisk dog walk rather than push myself on a rest day but at least I know the urge is there and hopefully will stay.

January 2012

Runs to date: 5
Walks to date: 8
Hikes to date: 1
Calories burnt to date: 2449

Mission to get fit 2011 – Update 5....Race week!

Ok, so the countdown's almost over.  This Sunday will see me taking part in the Evesham Vale 10k in Worcestershire and I'm starting to get very, very worried.  Although I finally managed a long run of almost an hour on Sunday, I've done nowhere near enough training to prepare me for the 10k distance.  At my current long distance pace I can only hope to complete the course in around 1 hour 11 minutes (if I'm lucky) and that's a diabolical time compared to my previous years efforts.  However, I'm looking more to the next few months.  I've come a long way in the last couple of months and if I just continue the training my September race could see me getting my best time ever.

Not much on the training plan for this week due to Sunday being race day, so shouldn't be too taxing!

Week 6

Mon - Rest - Rest
Tues - Rest - Rest
Weds - 25 min easy - 25.36 min, 2.17m
Thurs - Rest - Rest
Fri - 35 min easy -
Sat - Rest - Rest
Sun - RACE DAY - 10K 10.30am Evesham Vale

Mission to get fit 2011 – Update 4

Dear, oh dear, oh dear!!!!

Last week turned out to be a complete wash out on the training front.  Went all the way to lovely Lake Como with great intentions and running gear packed in the case only to return with it still neatly folded having not seen the light of day!

Got back on the training program this week with a great 45 minute run earlier in the week and a superb hill training session last night.  I'm very worried no about how I'm going to manage 10k.  I really could do with another 2 or 3 of weeks where in reality I have just 7 days to go until the first of my 10k races.  Never the less I will do what I can but I'm not going to kill myself over the next week by trying to cram in extra training sessions.  This will only play havoc with the shins and really won't help in the long term.  I really should have taken a step backwards to re-do week 4 of the training plan but if I'm to stand any hope of completing the full 10k distance I need to get my long run up to an hour this week, so onwards to week 5.

Week 4

Mon - Rest - Rest
Tues - 25 mins fartlek or hills - None !!!
Weds - Rest - Rest
Thurs - 40 mins mod - None !!!
Fri - Rest - Rest
Sat - 50 - 55 min long run - None !!!

Week 5

Mon - Rest - Rest
Tues - 45 min mod - 43 min mo, 3.90 miles
Weds - Rest - Rest
Thurs - Rest - Rest
Fri - 25 min fartlek or hill run - 25 min hill run
Sat - Rest - Rest
Sun - 55 - 60 min long run - 59.17 min, 4.91m

Mission to get fit 2011 – Update 3

Update 3 starts on a downer :(

Last week I developed a niggley pain, one that I've felt before.  Although I've done my best to take things gradually -  I've not increased my speed and distance at the same time and not increased the length of my runs by more than 5 minutes each week, and yet this nagging shin pain has returned.  After getting shin splints on a couple of occasions (the first where I didn't know about such things and decided to run through it! d'oh) it's really not a road I want to go down again, I almost have a paranoia about it!  The first experience I had of them saw me hardly able to walk the 10 minute school run let alone run a 5k and I was pretty much out of running action for around 8 months!

Therefore, call it an excuse if you like, but last week was pretty much a total wash out regarding the running plan.  After a couple of runs early in the week the niggle was getting worse so I decided rather than ruining my chances of completing the 10k altogether I'd rest, ice and dose with ibuprofen to help alleviate the problem.  After rethinking my running plan I wonder if the problem has arisen, not from the quality of my running but from the fact I'm now trying to cram in 4 runs a week after generally only doing a couple here and there.  Hence, I've decided for the time being to reduce my training plan down to 3 runs per week with an extra one here and there if all is going well.  I may not be quite ready for the 10k in July but I will finish it, even if I have to walk some of the way!

So here goes (I will update through the week):

Week 3

Mon - Rest - Rest
Tues - 25 min, easy - 28 min, easy/mod
Weds - Rest - Rest
Thurs - 35 min, mod
Fri - Rest
Sat - 45 min long run
Sun - Rest

Mission to get fit 2011 - Update 2

Yes, i know it's been a while since my last fitness update but believe me a fair bit has happened!

I returned from our Florida holiday once again having lost all motivation for running.  As I've said before I only have to miss a couple of weeks and it's then so hard to get back into it.  Anyhow, I went out for the occasional plod around the local streets but decided I needed a goal to help get me motivated - it was time to look for another race.  Scouring events on the Runners World website I eventually decided to enter the Acorns Triple Run, in particular the 5k run.  At first even the prospect of this wasn't enough to get my bum into gear but as the event drew closer I knew I had to get myself moving and slowly began to increase the number of runs and distance per week.

I completed the Acorn's Spring Run on 29th May in around 33 - 34 mins (sorry not accurate as I couldn't stop gps in time!) which I was quite pleased with.  At the same event 'P' also completed the Acorn's Half Marathon.  Whilst standing there watching runners (of all shapes and sizes) finish that Half Marathon I decided it was time to kick the training up a notch - if they could do it, so could I!

I've now entered the Evesham Vale 10k on 10th July and also the Lichfield 10k on 11th September 2011.  I've begun a training program to help me achieve the distance, as although I have completed a 10k before, this was 2 years ago and I currently can't run for more than 40 mins without keeling over at the side of the road!  I'm also getting my breathing looked into as I'm having some real issues on that point, hopefully once this is sorted it should make things a bit easier at least.

I'm hoping that by blogging my training plan for each week along with my actual runs it will help keep me motivated.  Sometimes it's just so difficult to juggle life and fit in that 4 mile run at the end of the day.  You hereby have permission to kick me up the bum if I'm not meeting my weekly quota! :)

So here goes Week 1 of the new training plan has already be completed...........well kind of! Yes, I know, not a very good start but week 2 is so far going much better :).  I will update week 2 as the activities are completed so check back for my progress.

Week 1

Mon - Rest - Rest
Tues - 20 min run, moderate - 20 min run, mod
Weds - Rest - Rest
Thurs - 25 mins, moderate - None
Fri - 20 mins, easy - None
Sat - Rest - Rest
Sun - 35 mins long run - 35 mins 4.8k

(Training plan with actual activity in blue (or red if not completed))

Week 2

Mon - 25 min run, mod - 25 min mod, 2.38 miles
Tues - Rest - Rest
Weds - 30 min mod - 29.36 min mod, 2.74 miles
Thurs - 25 min easy - None
Fri - Rest - Rest
Sat - 40 min long run - None
Sun - Rest - Rest

The 2011 mission to get fit - Update 1

Thought you might like to know how my 2011 'mission to get fit' was going, so here is a brief post to update.

I went into 2011 knowing we were going away to Florida in Feb and potentially away again for a second time in the Summer for P's 40th birthday.  The prospect of walking, walking and more walking around the Orlando theme parks and having to wear a bikini had me a little worried.  I'm certainly not overweight by any means but my fitness levels are, well.......*blows raspberry* and I really do have far too much flab hanging round the old tummy and hips.

Since January the 1st I have been keeping a food diary with the aid of Nutracheck (which I find extremely helpful) and limiting my food intake to 1500 calories and 52 fat grams per day (as Nutracheck suggest for my size and weight).  In addition to this I am now visiting the gym 2 - 3 times per week along with running, walking or kinect on the other days.  Obviously, I occasionally have bad days where my calorie and fat intake goes over what I'm allowed (yesterday being one of these days...whoops! ) but as long as I don't let it happen too often and keep up the exercise then everything is fine and dandy.

I am 5ft 3 and when I started out with my 2011 healthy life plan on Jan 1st I was 9 stone 5.  In the first couple of weeks I lost 6lbs taking me down to 8st 13 but this was probably mostly due to water retention and just basically getting rid of the initial crap out of my body.  I was a little disappointed to have not lost any weight over the last  couple of weeks but upon measuring myself I have now lost 1.5in from my hips and bust and 1in from my waist so my body is now adapting muscle wise to all the exercise I'm doing.  Losing weight isn't so much a priority for me but more so toning up, although I know I need to lose just a few more lbs for any muscle to start showing definition.

I am planning to let go with the old food diary while we're away (yes, I will be sampling the american cheesecake!) but hopefully the constant walking will help me maintain my current size and weight.  Will keep you posted!

How the couch potato became a runner

When I think back to school PE lessons, I was.......OK.  Not Paula Radcliffe but not a snail either!  I often competed in sports day events such as the 200m and did 'OK' - 2nd or 3rd place maybe, but never won anything.  In high school I competed in the 15oom a couple of times more out of peer pressure than an actual love of the distance and always did terribly!  After leaving school I was more interested in alcohol, boys and then later on married life, children, work etc!  I don't think I really considered the fact that I needed to do some exercise until just after I hit the big 3-0.  I suddenly realised that I couldn't keep shovelling chocolate, wine and all things unhealthy into my body without noticing the physical effects.........in effect I was getting fat!

P was already into running and did the odd race here and there.  He subscribed to the 'Runners World' magazine and on odd occasions I'd pick one up and have a read.  I was surprised to find that it wasn't all about super svelte ultra marathon runners but there were also a lot of articles for novice runners or complete beginners.  From reading the magazines I then found the 'Runners World' website which was not only packed with really useful info but also the most fantastic forum.

The most important advice I could give to anyone new to running would be :

1. Make sure you're physically fit and get a check-up with the Doctor

2. Get fitted with the correct running shoes

3. Take it slowly!

When I say take it slowly, I mean TAKE IT SLOWLY!  It's so tempting once you're all kitted out with your brand new running trainers, gps watch, bright yellow lycra bodysuit etc etc to think you have the physical ability to match your new gear!  Unfortunately, stamina and strength can't be purchased at the nearest sports store ............. you have to work at it!

Remembering back, for my first attempt I intended to follow a plan I'd found through Runners World which was basically to Walk 1 min / Jog 1 min repeated 5 times.  Believe me at this point in my running career I could barely manage that 1 min jog!  Although not overweight, I couldn't believe how physically unfit I had become.  This was going to be hard!  I felt I looked such a fool to the general passer-by, never-the-less, I stuck with it, gradually increasing the length of time I jogged rather than walked and before I knew it I could jog constantly for 10 minutes without any sign of a walk!

Since then my running has continued, although I do have the occasional break (which I know I shouldn't!).  Unfortunately, I do find that when I have even the shortest break of a few weeks my fitness plummets in no time at all and then I have to work back up to the level I'd got to.  I've done a few races such as the 5k Race for Life series, the 5k Hydro Active Challenge in Birmingham, the Great Manchester Run (10k) and also the Evesham 10k.  At my best I could run for an hour without stopping.  You cannot explain to a non-runner the sense of acheivement you get from completing a race such as these, especially when you know the work you've put in to get you there.

[caption id="attachment_298" align="aligncenter" width="300" caption="Race for Life - Sutton Park"][/caption]

Even now, I know I'm not what you'd call 'a natural born runner' but I do the best I can with what I've been given :).  In fact, in runner's terms I'm what you'd call a 'plodder'!  All I have to keep in mind is even the slightest amount of 'plodding' is better for me than sitting on my bum watching TV!