Monthly Archives: June 2012
I know how crucial it is to stretch properly and the last thing I want on my new adventure into running is an injury – especially with my previous back/neck injury.
I already have a post run stretching routine which I think does the trick but Men's Running recommend the following stretches for newbies. I think I will give them a try following my next run.
This does raise a few questions though…
- I understand that stretching before a run isn't crucial which is why I walk to warm up – is this the case everyone?
- How much stretching is too much?
- How many types of stretches should I do post run?
- What stretches do you get the most benefit from?
So many questions..!
To round off the day we took a drive to Dedham and walked to Flatford Mill. A round trip of 5K but that didn't matter as we enjoyed a lovely walk through the fields, along the river, past the cows and into Constable country.
A truly peaceful and lovely evening walk with my baby. Rounded off with a pint at the pub in Dedham :). Bliss
Sorry for paraphrasing Janet Jackson there!
Today was my first continuous run and I have mixed feelings about it. At the end of the run I feel really good and am really proud at what I have achieved. I think I managed a great time and was much fitter than I had imagined.
During the run I was full of self doubt and I screwed up my pacing which put a lot of pressure on my breathing, my legs and my concentration. I got 15 minutes into the run when I had to take a drink and slow down to a fast walk to catch my breath.
With this being my first continuous run I wasn't sure how I was going to run and drink at the same time. I let that distract me which it needn't have (the things I worry about!).
Drinking seems to be some sort of emotional crutch for me as I sweat a lot during exercise and feel I need to take on a lot of fluid to counteract all the sweat. Anyone got any ideas whether too much fluid intake is bad or not?
I am slightly pissed off that I stopped to a fast walk pace at all but I guess I should be happy that I didn't actually stop mid run.
As you can see from the info graphic from Nike+ Running my fastest pace was much different from my slowest. Of course this also includes the warm up 5 minutes and the cool down 5 minutes so I guess you have to find an average. I was running at 6'45 at one stage which I believe is my fastest continuos pace yet.
I want to improve and am happy with my improvements so far but I have a thirst for more knowledge and more information. I want to be an effective efficient runner without causing myself any harm and because of this I am conversing with runners (hello to everyone at the Covent Garden Nike+ Running Club and @innerrunner), reading blogs (Fit for a Year , Innerrunner and Park Run to name a few) and listening to podcasts (Park Run and Mojo for Running) which means I am absorbing lots of information and advice and am starting to feel part of a community. And a very friendly one at that.
I was listening to a Mojo for Running podcast (in fact two), about cadence and wasn't sure what it was or how it would affect my running. Coach Debbie recommends that improving your cadence to 180 bpm will make you a better, healthier and more efficient runner. She played a metronome on her podcast running at 180 bpm and a quick follow around the garden proved that it is a pace I am sure I can cover. I only wish I had listened to the podcast before running this morning as I could have tested the theory today.
Have any other runners out there completed any form of training or regime to improve their cadence? Was it successful for you? I am going to give it a try when I head out on Monday as I have longer runs now and I want to see if this can improve my pace and keep me going for longer without having to stop for a speed walk mid way.
It's quite nice to be off today and to spend time on my run, not worrying about getting home in time to head out. I don't rush my runs but now I have had a run today I know I can relax now until I head out again on Monday (I give myself two days rest after every three runs).
And as if Nike + wasn't enough to keep me motivated, I have also joined dailymile and will use this as a back up to track my runs. Hopefully I can find more running pals online who I can chat with and learn from.
It also gives me a chance to share more stats and I am amused by the dailymile stats as they show you how many TVs you can power with the energy you generate or how many donuts you have burned off
I have to say a big thank you to Shaun for the cheers he sent from Path. Hearing the cheers as I was running really put a smile on my face and motivated me to push on
I have the day off today as I had rescheduled my hot air balloon trip. Unfortunately even though it is a gloriously sunny day, the wind is too high and there is a chance of showers later in the day which means an accumulation of clouds. This means the trip has been cancelled for the second time. I have to wait for another date to become free and hope that I take off on my third attempt.
I am therefore going to enjoy a day off and potter about, go for a run and generally chill out.
I'll be joined by Richard who is having an unscheduled day working from home as he has cracked his tooth.
Not the best start to the day for either of us but I am sure it'll all be fine.
We are in London this weekend celebrating Richard and our friends birthdays. Looking forward to an evening in town and staying on the Docklands
The last couple of days have been very hot in the South East. I honestly thought I was going to pass out on the train home – that wasn't helped by the train not being able to open the windows on the train and the bins being full – it stank!
Lunch was pleasurable yesterday. I escaped the office and managed to grab a chair under the horse chestnut tree outside St Paul's. It was lovely to sit calmly in the centre of London and watch the world go by, sheltered by the spreading tree. Bliss
This is so cute and so touching.
Thanks for the heads up Angela!
Murphy’s Law for Runners by theRuniverse.com. Sounds familiar? My favourite is:
The rain will start to fall about 5 minutes into your run, and stop about 5 minutes before you finish.
Or as happened to me on Monday's run:
On a bad walk when you have to take a walk break, someone you know will always drive past you.
I have long complained about the wind worrying me regarding possibly triggering my asthma on runs but as mentioned I seem to have combatted this with several measures. Tonight however I found a new enemy and that is humidity.
It’s been a very overcast, close and muggy day today and I knew tonight’s run may have been a challenge because of the heat. It was 23 degrees out and incredibly close.
Of course tonight is the night the trainer decides I do two long runs with a gap in the middle. I pushed my way through my first long run and was very happy with my achievement. I am also very pleased with the amount of green on my heat map.
The second long run was not as successful. After being out in the heat so long I was sweating like a pig and my chest was feeling really tight.
I have to admit that about half the way through I walked across the road instead of running it and then shortly after I literally ran out of steam. I decided to take all the best advice and not push myself too far. I did however continue at a fast walking pace. Turns out I was actually only 2 minutes from the end of the run so chose to put my foot down on the final 60 seconds and make sure I really earned the amount of sweat on my brow (and down my back, across my chest etc).
I broke 5K again tonight and I was pleased to have done so (especially after missing it by only a couple hundred metres on Monday). I need to work my routes out slightly better though as the coach tells me when to turn around at the half way point, I use it as a rough guide but as I don’t do there and back runs its not always that helpful. Anyway it seems that when I start my five minute cool down walk, for some reason I miss judge it and end up home just under 5K. I was determined not to let this happen tonight and power walked around the wood by the house to get in the extra mileage. This didn’t give me the best time but it did give me my longest run to date.
It did start to rain whilst I was on the road but sadly it didn’t break into a shower – I sure could have done with it!
If you follow me on Facebook or Path please do me a huge favour and like or smile at my runs when my status says I have started one as the cheering really will help push me.
I’ll need it Friday as the schedule is a solid 20 minute run with no gaps – its a good job I have the day off!
Happy as Larry this evening. When I was checking the coaching app a couple weeks ago, this was the week I was dreading as the runs are much longer and the walks shorter. Turns out I had nothing to fear as I managed to do all the three long runs with relative ease.
I did find it a bit tough on the final fast run but I kept going. I can see my pace slowed on this leg and I could tell that was the case whilst out on the road. That said I am more than happy as I wouldn’t have managed doing that a couple weeks ago.
Whilst running tonight I bumped into Richard cycling back from the station. That helped raise a smile and gave me some encouragement to continue.
A new burst of energy and another new running top. As well as the new long sleeve top I wore out Friday I got this new Asics top and gave it it’s virgin run this evening. It’s much more snug than any of my other running kit and I am not sure if this caused me to sweat so much this evening – then again it’s 20 degrees out so it’s been quite a warm run this evening.
I may not have done myself any favours by following the suggestions on Lifehacker that you shouldn’t wipe away sweat as you cool down quicker. This is all very well but the sweat running into my eyes blinded me mid run!
More than happy with my progress, I just need to find a way to see the updated Nike+ screen as I missed 5K by 400 metres!
I am not sure why Nike made the change to the display with the app update as it is annoying that I cannot see the time/distance information when running now due to the cover on my armband and the sun. The old display worked with no problem. Please Nike sort it out!
That said the Nike web site is doing a great job at keeping me motivated. As you can see from the chart here my total distance for the last 30 days is,on a level par with men my age and other people in the Nike + community. It’s good to know that I am managing to manage the status quo. Another achievement I hadn’t imagined I’d hit quite so soon.
I’ve also acquired a habit of thinking up things to say in my blog or witty titles for the blog entry. Sadly I don’t recall anything I came up with this evening. This must prove I was concentrating in my run
As mentioned last week I got myself some new running kit as I am really getting into running and am enjoying it.
Whilst at Westfield today we popped into the huge Nike store.
I managed to resist the urge to buy a Nike+ Fuelband (I don’t think it’s worth the money) but I did purchase a Summerised Windrunner.
As it’s been raining quite a bit and combined with the high winds I thought I would get one so that I have the option of grabbing it when I need to. It also gives me a reason not to excuse myself from running when the weather is really bad.
I am a bit dubious about wearing it as I think I may sweat a lot in it but to be honest I used to think that about polyester clothes and my running kit seems to be that and I get on with it. Ultimately I am going to sweat whilst running to I don’t think there is a problem.
Anyways whilst unpacking it from the store bag I noticed that there was a tag in the left pocket and much to my delight you can turn the pocket inside out, fold the whole jacket inside, seal it and then loop it to your shorts/wrist with a pop fastening.
Even the outside of the bag/inside of the pocket is branded.
It may seem simple and it may be reminiscent of those awful pack-a-macs you used to get in the 70′s but I think this is an excellent design feature.
When I am out running and I am too hot I can simply take the jacket off, screw it in the pocket and strap it to me whilst running.
Nice feature Nike and such a useful idea.
Little design features like this really do float my boat as it shows that people really do care about the products they make.
Oh and the best bit? This £55 jacket was £25 in the Nike sale Bargain!