Sunny bank holiday

So far the bank holiday has started well and the dreadful weather seems to be behind us. It may not have helped yesterday's running but at least it was dry and sunny today.

Richard and I took a drive too Woodbridge where we enjoyed the sun and the wonderful views along the river. Richard just bought himself a Canon M in preparation for Canada and my Olymous PEN is playing up so I took the Lumix G with me.

Sadly my phone battery was a little low otherwise I would have recorded our route as we completed the full circuit of the river, through the wood and back into town. It must have been around 5k easily.

As you can see we both had a lovely day and took some nice shots of Woodbridge and the Deben River.

Long may this nice weather continue into the bank holiday.

Running to Lambeth

I went on another lunchtime time run with Paul today and we extended our route to Lambeth Bridge. This added about 1.5K onto the run we completed last Friday.

We learnt from last weeks experience though and stuck to back roads as much as we could.

That said we had to stop to cross Westminster Bridge at Westminster Palace due to the crowds, government vehicles and traffic lights.

I was happy to run close to Paul’s pace (even though he was on a go slow due to a lively night out on the beer!)

Conditions were ok although it was quite windy in places.

I felt a few twinges here and there but persisted as I was determined to keep up with Paul as much as I could.  As you can see we managed a pace of 5:07 at one point so we were certainly motoring along.

Next week we are going to change tactic and do some speed work instead – this will be more like the work I have been doing with the Gipis training.

Not long to go until the Richmond 10K and the more I run with Paul the more confidence I get and the more enthusiastic I am about race day

Coming back into work and carrying on working does seem to astound my colleagues but I like to think it’s testament to what I have achieved

Short and Speedy

I didn't think I would get to do a run tonight as I left work late and had some things to do which I imagined would take up some time.

Luckily the Gipis training was fairly short today as it consisted of a regular run followed by two fast/slow sessions of repeating 2 minutes. I was out for just over 25 minutes and managed to get to nearly 4k (that's including warm up and cool down).

As you can see there are two sharp green patches in the run which is where I ran as fast as I could.

It was a good run and quite exhilarating this evening as it was very windy. I think my mental state of getting home to do stuff probably made me go even faster!

A day after telling everyone about my half marathon plans and I have already raised £115. I am continually surprised and humbled by how generous people are. I am running for the British Heart Foundation in the Royal Parks Half Marathon on the 6th of October (so I have plenty of time to train). If you can please sponsor me 😃

Fastest track today was Throb (Peter Rauhofer 2013 remix) by Janet Jackson. In fact I only ran to two tracks his evening as my iPhone was quite saddistic and picked two very long and very fast dance tracks for me to run to. Sowing to the slow sections was a bit of a challenge!

 

Runner Watching

It was a glorious day in London and I chose to find a bench on the Embankment and watch the world go by whilst enjoying the sun.

Of course this meant I got to observe all the runners heading up and down the river.

This used to annoy me (as a non runner). It used to give me a chance to look for cute guys too but not any more…

Before long I found myself watching how people run, their form if you will.

I wonder if all the runners have read about techniques, whether they have received coaching or wondered how long they have been running.

I’m no expert but I find it interesting how we all have different styles of running and I wondered what I look like when I run. I did try to catch a glimpse of myself in the window of a merendero on Spain but couldn’t be too critical at speed!

In Chi Running you are taught to lean into the run to help gravity move you forward and these guys seems to be doing that with some success.

So people’s posture was all over the place. These two appear to have it sorted.

I also find it interesting that on such a hot day only these two were running with a drink.

These two seemed to be flying along and their valance seemed to be quite high. I find it interesting that my snap has both of them off the ground so they must being doing something right.

The other thing that fascinates me about runners is their arms. Chi running states you keep you elbows at 90 degrees, push your arms back (not forward) and use them as a pendulum. Trying not to cross too much in front of the body.

I really try to remember this one and was amazed how many people seemed to look like they were trying to fly, didn’t move their arms at all. One guy looked like he was treating himself as horse and jockey and kept slapping his own arse!

I guess when it comes down to it you run what is comfortable and you find your own rhythm.

I may read about this kind of stuff but whose to say I don’t look as ridiculous as everyone else.

Maybe I am being too critical.

All I know is all shape and sizes of runner are out there to observe and it’s interesting to see how we all differ.

That said I would never run like this:

Running topless is a brave move. I think you have to have a certain confidence (which this guy obviously has), but even with the best body in the world topless running is best avoided. You could burn. You sweat faster. Technical clothing exists for a reason people!

And who wants to see that when eating their sandwiches!

I know there are no pictures of women but I find the way they run very different from men as they have very different shapes and curves to consider when running.

Maybe next time I’ll join them and look just as ridiculous running down to Westminster and back… Maybe

Bank Holiday Monday

Both Saturday and Sunday were pretty full on as we sorted the garden, fitted a new ceiling light in the en suite, patched the house ready for decorating, tidied up, did then ironing and then removed our fitted washing machine and installed a new one as the original went bang yesterday!

Thankfully we had another glorious day today as it’s a public holiday here.

After my run we drove to Woodbridge which is a lovely town on the banks of the Deben River. We enjoyed a lovely stroll along the quay before lunch.

We followed this with a trip to Parnham Airfield Museum. An original WWII airfield complete with bunker etc. We’ve seen them in so many films I cannot believe one still survives.

We then decided to head to Framlingham Castle, unaware there was a Knights Tournament on today!

Quite an actioned packed, fun day

Do we have to go back to work tomorrow?

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!

 

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

We arrived back home at 2am and are a bit tired as it was a long day of travelling. Our friend Paul house/Brandy sat for us and it seems like he has had a mini holiday in Colchester It also looks like Brandy has had lots of fuss and company whilst we have been away.

Until the next time Torrox…

Final run in the sun*

*well the Spanish sun…

I planned to run two runs this week, I’ve ended up running four. Four 5ks on four consecutive days. A first for me and a set of runs I have thoroughly enjoyed.

I’ve run a total of nearly 22k this week and am amazed how my legs etc have held up. Yes I’ve been sore. Yes I’ve had the odd niggle but there has not been any major pain or discomfort. If this week has proved anything it’s that I have the energy to keep going (of course it’s much easier when running alongside the beach in Spain on holiday).

It was cool and breeze free this morning which made for a very comfortable run. I did however feel some tightness in my calves and decided to ease back today. I think this was wise as I don’t want to trigger any injury. The next two days off will prove interesting to see how my body copes with this activity.

I had my usual stop to capture a short Vine video at the lighthouse at the end of the beach…

We had a quiet day yesterday as it came over a little cloudy late afternoon and it was a bit fresh. The local environment agency has also started to move sand from one end of the beach to the other as its eroding. This is usual for Torrox Costa but we’ve never seen it on this scale before and we haven’t ever seen the beach closed as a result.

The owners of the local hamocos companies are not happy as they cannot put their beach loungers out and people cannot use them. As you can see from the photo the mounds of moved sand have been dumped in front of the hammocks at the top of the beach. This made for some entertaining arguments on the promenade this morning (I love how animated the Spanish are).

Fastest track today was Dance or Die by Janelle Monae and fastest runner on the prom last night was this guy (phowar!).

We have a full day here today and fly back to Blighty late tonight. Today promises another day or chilling on the balcony (already doing that), a bit of shopping and chilling before packing up and driving to Malaga.

Until the next time Torrox… Adios!

Loving Every Minute ’cause You Make Me Feel So Alive…

Besos de la playa!

Another run in the sun and a great feeling this morning.

Little wind, cooler temperature but clear and sunny.

The locals I have been passing this week have gotten used to the skinny idiot running down the beach front and have started to wave and smile as I pass.

I purchased a baseball cap yesterday to try and stop the sweat getting in my eyes. It worked for the most part but my glasses still got wet due to the sweat coming off my grandads eyebrows (I didn’t steal them I inherited them).

The red section in today’s run is when I paused to take this mornings Vine and beach photo. I didn’t stop for long!

I cannot convey just how much I enjoyed the morning. In fact when Empire of the Suns Alive (hence the title of this post), came on I wanted to sing the chorus at the top of my lungs. I was happy. Running well. Enjoying the sun and smiling as I went.

I am also really pleased I’ve managed 3 5ks 3 days in a row. This is a first for me and I feel great. I’ll probably do the same tomorrow and that will be it for this week.

Fastest track today was a classic, Powerstripe by Tigercity.

Yesterday was really relaxed and chilled. We both had a lovely relaxing day and a lovely meal out last night.

I was sat watching the locals running along the prom and used to ogle the fit young Spanish men. Of course I am still doing this (we both do), but now I check their running form too. I find myself checking how they run, land, lean and breath.

Probably helps that I reread The art of Chi-Running yesterday and tried to practice some of this again today.

We got up to 23 degrees yesterday and I caught some sun when I feel asleep on the balcony.

Today promises much of the same

I am sure you can see how relaxed we are by this photo of Richard chilling on the sea wall last night.

Did I mention I nearly left the apartment without my trainers on!!! Not sure I am awake enough for morning runs – or maybe I am really relaxed!