Category Archives: Essex
Up with the larks
Fast intense run first think on bank holiday morning. And why not? It's sunny, it's warm and I was awake. It also means I am done for the day and have a great run behind me.
This was a run of very short intensive fast sections and I found it hard work. I kept going though and am happy with what I achieved.
I set up the run in iSmoothRun but used the plan from Gipis. Fumbling with both apps didn't help my run and I made a further stumble today when I got a bit worried about what section was what and how it would work in iSmoothRun run. I had a slow red section in the run and this is where I was messing about with my bloody phone. I got it sorted though and soon got going.
The interval coaching is different from Gipis and it had me a little confused at first (running the first two fast sections too fast and too early), but once I realised what was going on I got into it.
I will definitely plug all of my coaching into iSmoothRun run and simply keep Gipis updated, using it as the training tool. Seems a little backward but this way I get to use my favourite, familiar app and not have to worry about messing about swapping apps etc.
This morning was lovely and sunny with a nice cool breeze, the hard spots of the run had me gasping for breath but that's the general idea.
The odd tabby nodded hello on the run as did an old gent out walking his dog but apart from that and the birds it was a very nice quiet route today.
Now to enjoy the remainder of our bank holiday Monday (and I get most of my friends haven't even got up yet).
Fastest track today was Get Lucky by Daft Punk.
Speed it up
Gipis training had me running tomorrow but I decided to stick to my three days a week with a break and ran tonight's plan.
Tonight was tougher than Wednesday and included a block 15 minutes running at a much greater pace than normal. At one stage my cadence had gone up to 84 and my pace was recorded at 5:47 which I believe maybe nearly the fastest I have run.
I found the block quite tough and didn't quite count the time properly in my head but I kept going until I needed to stop. I stopped simply to take on some fluid and to catch my breath. I continued shortly after but didn't realise I only had about 90 seconds left of the fast session. I was a little annoyed I stopped just shy of the plan but should be happy with my progress.
The plan was to run 4.2k but I ran on past 5 and even managed to throw in another short fast session as I was feeling exhilarated.
The weather was lovely. It was a lovely sunny evening and 19 degrees. Apart from the lack of sea breeze it was reminiscent of my runs in Spain.
I wore my cap tonight and that went some way to help stop my glasses steaming over with sweat etc.
I did think mid run that this being the first run in my second year of running, how I could have imagined that a regular pace and a regular run of 5k was possible. I wouldn't have dreamt it last year and remember the struggle to break 5k. Now it's the norm! I didn't even now what speed training was!
I do however feel grateful (and a little smug) that I learnt to stretch/warm up/cool down properly from my first run as I have a routine that works and seems to help sort my muscles out. It's important kids, make sure you do it too!
The plan now is to rest up tomorrow and Sunday then start again as normal Monday. Of course it's a bank holiday here in the UK so I have all day to run. The forecast is for hot sunny weather so it should be a lovely run/weekend.
I am looking forward to enjoying this long weekend with my baby.
Fastest track again was Axis by Pet Shop Boys and it really helped me step up a gear and motor through the first section of my speed work.
Lets see how much I ache tomorrow!
Speeding through the year…
Tonight I started the main phase of training for my 10k which is at the beginning of June and this means speed work to get more oxygen into my system.
Today also marks a year since I started running. I cannot honestly believe it has been a year already and I cannot believe just how much I have enjoyed, hated, struggled, gained, grown, learnt and built as a runner.
I remember mulling the idea of running in my head, conversing with friends about a plan of attack. Harassing them for advice and support. Promising Richard I wouldn't spend a fortune on running gear or talking about running all the time (I think I've managed both rather well – the blog is the perfect outlet).
A year ago I started this on a whim and never considered I would achieve what I have, my first 10k, raising £1,600 for Alzheimer's, running a 5k for the local hospital raising £500 etc.
I've since learnt what a friendly and supportive community runners are, I've run in various places, seen and experienced things I wouldn't have done had I stayed at home. I'm probably the fittest I have ever been in my life and have an outlay for stress. I also have a nice toned body which I am proud of and I know Richard enjoys too 
For tonights run Gipis suggested I run just over 3k with a split of fast and normal sections (ala Fartlek) to exhaust my body to reach maximum oxygen limits. I am not sure if I was exhausted but it was hard work.
I spent the run dreading the beeps that signified the start of each fast session but soon got into my stride and got on with it.
I did stupidly decide to continue running until I broke through 5k as this is a mental target I like to hit. At the time (at the end) that seemed like a foolish mistake but since the run I have made and ate dinner and although I am a little sore I feel ok considering…
The next run is scheduled to be similar with a long fast section. I'll see how I get on but I am sure I will be fine.
It's difficult running two apps at once though. I do like to track my complete runs on iSmoothRun but need to start Gipis mid way for the coaching and this proves tricky. Getting the iPhone in and out of the Y-fumble mid run isn't easy.
I could program iSmoothRun and may try that but I am not sure I like the coaching within that app.
Why can't all the apps be the same and excel at everything rather than one feature over another? If only I could build my perfect running app…
Tonight was possibly the warmest run I have completed in the UK this year and although windy I enjoyed pounding the streets and leaving the worries of work behind me.
I did sweat more than normal, probably due to the speed work. I had to remove my sunglasses mid run as the sweat on my lenses meant I could not see where I was going. Rubbing my eyes just put sweat in them which made them sting and again impaired my vision. Next time I'll take the baseball cap I bought in Spain!
Fastest track tonight was Axis by Pet Shop Boys which conveniently kicked in at the start of my first fast session.
I captured this short Vine video of tonight's run. Seems fitting to share it on my running anniversary! Why not take a look and join me on my run?
Be warned, it's not a pretty sight!
I'd like to say special thanks to Richard, Paul, Enda, Janice, Em, Sean, Dave, Ivan, Milly and countless others who have helped and supported me on this new adventure.
Long may the running continue and here's to the next challenge
Adios Espana!
And so another week in the sun draws to a close but it’s safe to say that Richard and I had a thoroughly relaxing week away.
Of course we have all the photos we captured to remind us of fun week in the sun, I have my sunburnt shoulders and we also have this compilation of short Vine videos which I shot whilst away.
I am feeling remarkably well considering all the running etc I have completed whilst away. Ironically Paul (see below) has been on some major runs in Colchester and has found some routes and venues I was not aware of. I will be sure to get his map details so that I can check out his recommendations (although to be fair he is a lot fitter than me so I won’t be running all of his distances just yet!)
Paul and I captured on Vine
It also looks like Brandy has had lots of fuss and company whilst we have been away.
Until the next time Torrox…
A Lovely Easter Weekend
This weekend Richards sister, brother-in-law, baby Freya and mum came to visit for the Easter break.
Sadly the snow hung around a bit and the temperature didn’t really lift but it was dry and we got out and about.
We visited Cambridge, Flatford Mill, Upton House and Saffron Walden.
It was a lovely weekend and I hope my short video captures the mood.
Oh and this is the first time Freya has encountered snow – I am so glad I caught it on camera.
(Note no running but plenty of pushchair walking – which for me may as well be some strange new sporting activity!). :)
I won’t be running today! :(
I won’t be running in this today! vine.co/v/bDJDhL6Q70i
— Keith (@keith1974) March 23, 2013
Yesterday was officially the first day of spring – it does not feel like it 
Seems like my Flyknit boost to my running may be all forgotten by the time I get back into my trainers. Bloody winter!
Grumbles
I had a great weeks running last week. I was back on top of my game.
This week I have yet to don my trainers.
We have bitter (-11) easterly winds. Snow. Ice etc.
It’s thawed overnight but still very bitter (-6) and more snow forecast for later.
Sod off winter. I wanna get out and run! (Without freezing my bits off or fearing I’ll slip and break my neck!).
Dodging Bombing Pigeons Whilst Returning to Form
Today's run
It appears that Wednesdays Nike Flyknit run has spurred me on and has given me the encouragement I needed to get back into my stride.
I decided to keep iSmoothRun on free run and just kept going until I felt like I couldn't go any more.
I got out, put my LunarGlides on a took a decent route, no loops just a straight run…
It was windy out but I didn't let that deter me and I just kept going.
I headed out pass the station and along the Avenue of Remembrance. It's still lined with bare trees but the daffodils are trying to poke through.
As I started my run I startled some pigeons in a tree and as they took off a branch snapped and hit me in the chest.
Not wanting to let it slow me down (or to look like a fool in front of the many cars that lined the road), I kept going and shrugged it off.
I think the open countryside to my right and the cars pouring into Colchester gave me some incentive to keep going and to focus on my running.
I had a few stops so that I could catch my breath, have a quick drink and to skip to some faster/better music but held a good distance and pace throughout the run.
The fastest track (again) was I Love You by Woodkid (can't wait for the new album) and my cadence is back at 80.
I did download Cruise Control which is an app which tailors the music on your iPhone to your run. I thought it picked tracks with certain bum and played them to suit your pace. I stopped mid way through the run to start it up and I continued my run. I hadn't realised the app actually slows the music when you are running too slow (against its original bpm), and speeds it up to the right pace when you speed up.
It's very clever at adjusting the music to suit your running speed but I don't want my music to sound warped which is what it did do.
It's like running with a record player and if you slow your pace the music is moved from 45 rpm to 33 (that makes me sound old).
I honestly didn't like it at all and stopped again to switch back to the iPod and my normal playlist.
That's £2.99 I'm going to try and get back from the developer as I think the app isn't very good. Not my kind of thing at all.
I added some new tracks to my playlist today which was good as it gave me something new to run against – although as already mentioned Woodkid came out on top again.
I'm going to continue with this routine of free runs with the mentality that I run as far as I think I can rather than just run for a set period of time. Seems to be working out.
I enjoyed running in my LunarGlides again, although not as light as the Flyknits I ran in on Wednesday night they are definitely better for my running style.
My Asics simply seem too heavy and lumpy which is a shame as I loved my first pair. Looks like I'll be replacing my old LunarGlides and continuing my running with them (the soles are wearing on my current pair which is why I switched back to the Asics).
The limp on my heel wasn't apparent when I finished which sadly it had been with the GT-2170's. looks like my feet have completely adjusted to Lunarlon soles and Nike has come out on top!
Bring on the next run (although I have a mad week ahead and a forecast of snow and cold temperatures to look forward to but what can you do!).
An Asic mistake to make!
I made a basic mistake today of getting out and running on newish shoes not considering that I hadn’t worn them for a while.
I am ok though – I simply did feel it during the run. In fact I felt it more after the run as my right heel was hobbling as I placed it on the ground. Seems I am too used the the Lunarlon soles of my Nike Lunarglide+ 4′s!
Anyway it has been a very energetic and bust weekend complete with a decent run in the biting cold so I thought I’d shot a short video to share this weekends activities with you.
That’s it for the weekend though – I am in, the heating is on and I have put a roast in – let the relaxing part of our weekend begin…
Tipping the Tightrope
So this is how it goes…
Went out for a run, came home, shot video. Mentioned forecasted bad weather. Asked (nay prayed) for it not to snow. Finished video. Did exercises and shower. Came out of shower, it’s snowing!
This is why I don’t pray! LOL
I should be grateful I got out and completed my run whilst I had the chance.
Today’s run:
