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!
Tonight I honestly think I found my pace, my rhythm and my stride. Thanks in part to the aid of Gipis and thanks to the number of runs I ran last week I think I have found my stride and a pace I am happy with.
Gipis only ran for the first 2.8Km of tonight’s run (I ran just over 6 tonight) but it was enough to get me into a rhythm. A Rhythm I have not felt before and one that carried me up the steep hill to the golf course, over the top, across the dual carriageway and back again.
Music was playing, iSmoothRun was logging pace etc but it all seemed to merge into the background as I simply paid attention to my legs an my rhythm. As you can see from the run it’s a fairly consistent colour:
I am even happy with the slight deviation colour as this was the hill I was running so I am very very pleased and very proud of myself tonight.
The collection of runs in Torrox has proven that I can keep going and I had my first day back to work today which wasn’t great. I went in wearing new shoes and they were rubbing me. So much so I had to buy thicker socks at lunch.
I thought this would cause me problems but once I got my trusty LunarGlide +4′s on it was like being back in a pair of familiar slippers. I was comfy, I found my stride and all the aches and pains from the work shoes disappeared.
A car full of youngsters and a dog passed me this evening, as they passed they all cheered and the dog barked – this made me smile. I was also smiling quite a bit today when some of my colleagues told me how fit I as looking – this is a first and an occasion I am really proud of. I am not running to gan some major physique or really to lose any weight but I notice I am much trimmer and leaner now that I am running and am very pleased to be receiving compliments as it means others are noticing all my hard work.
It’s milder here, spring has finally sprung but it’s no where near as warm as it was in Spain last week. The trees are in bloom which means there are more hazards out and about and tonight I did inhale a fly. I am sure this won’t be the last of this season!
I am very happy with tonight’s run and very very pleased with my progress. Long may it continue.
Fastest track was The Golden Age by Woodkid.
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!)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…
*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!
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).
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
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!
I followed a similar route and a similar routine to yesterday. The difference today was that it was much warmer and the wind had dropped.
I felt fine on the run but stopped to take on water near the lighthouse and that’s when the sweat started to poor and I couldn’t see due to it running in my eyes.
I ran all the way back and was determined to get another 5k under my belt but today I ran out of promenade. I ran on across the dunes until I hit my target. It’s certainly different running on sand.
I was a hot sweaty mess on my return and I had to jump straight in the shower as the field full of garlic which was in lasts nights starter was oozing from every pour. I am now shower fresh and ready to enjoy this lovely day in the sun.
Fastest track today was Doesn’t really matter by Janet Jackson.
Gipis did a good job of keeping me on track again but I selected a workout shorter than I run so it stopped mid way. I must try and figure it out.
I’m planning 5k again tomorrow and that’ll be me for the week
I was checking out my running record yesterday as I was curious as to when I started running (it’s nearly a year). I noticed I haven’t got my quicker.
I consulted my running buddy and good friend about this and he reminded me that I can run longer and have lost weight and am much fitter as a result of my running. This is key to remember as I simply started running to get fit and not win races. It’s good to have my sensei around to guide me (you know who you are – thank you).
Yesterday was very relaxing, we walked to the lighthouse and back, did a bit of shopping, had some lunch, a siesta and out for dinner in our favourite restaurant in Nerja before checking out el gatos on Balćon de Europa.
I would never have imagined running here whilst out at the apartment in 2013 but here I am, day two, up early (ish) and pounding the pavement of the beach front.
I had a minor false start as I was about to finish my warm up walk when I realised I didn’t have my water bottle. I headed back and also put a compression top under my tee shirt as the wind was biting.
The promenade is approximately 2.5k end to end and dead straight with a minor incline.
Running into the headwind up the prom was a big challenge but I got on with it.
I reward myself with a drink break at the head of the promenade by the light house and used that as an opportunity to capture the photo above and a video on Vine.
It may not be obvious but the point in the left of the photo along the coast where the buildings stop is where the apartment is and where I started my run.
Running back seemed much easier as the wind was behind me and I knew I could complete 5k simply by heading back to the apartment.
There was plenty of old timers out walking, people walking their dogs, bar staff and beach workers setting up for the day. The odd passer by would say hello. I chose to smile and wave after a couple as I wasn’t sure whether to respond in Spanish, German or English!
Fastest track was Alive by Empire of the Sun but once again Gipis did a good job of keeping me on track. I found the instructions a little hard to follow running against the wind but I kept up with it. I didn’t run its forecast 7k but hey, in on my holidays!
I wasn’t going to run with music but decided it would help motivate me and cut out the whirl of the wind!
After stretching on the beach I stopped by the local panaderìa for some nibbles before joining my baby back at the apartment, on the balcony for breakfast.
I type as the sun gets warmer, the clouds are pushed away from us to reveal what looks like a lovely day.
I am sure we are both going to enjoy this holiday (we already had a lovely day chilling out yesterday).
This week Richard and I have enjoyed a much needed break in the sun. We did say we may not come down to Spain this year but given everything that has happened, the amount of work we have and the stuff that continues to test us, we decided it would be great to get away if only for a couple days (… down at Fraggle Rock!)
As if to give us an indication of what was to come our plane landed a full 30 minutes ahead of schedule due to the head wind. I understand from twitter (@keith1974) etc that the weather in the UK has been gale force winds and heavy rain. We’ve not experienced any of the rain but we have had a fair bit of high winds and as the apartment is on the coast there’s been no escaping it.
This hasn’t deterred us though and like most places this part of the world adapts to the conditions. Very quickly the beach filled up with fit young men donning wet suits and heading out into the Costa del Sol with their windsurfers and kites. It made for quite a spectacle.
I did pop down to the beach on our first day to take some shots etc but decided not to stay too long as there were approximately 50 kites pulling the guys around at great force and when they land on the beach you really don’t want to be anywhere near them!
It’s great to watch though as the winds were at such a pace the kites were literally carrying the kite surfers out of the water and flying them over the surf at quite a speed. Brilliant for the adrenaline junky.
We have spent our time relaxing and fitting into our normal Torrox Costa routine of late lazy breakfasts, walks along the promenade (it’s a couple kilometres long), a bit of retail therapy, nice lunches, siestas and tasty meals at the local marinderos. This time however we sat inside due to the winds!
Its our final evening (proper) in Spain and I write this whilst enjoying the peace and quiet. It’s a cool evening with little activity except for the lapping of the waves and the odd cricket.
This just about sums up our holiday. I’ve never known it so quiet down here but after the chaos at home it’s exactly what we needed.
The weather had been lovely, hot and clear for afternoons on the beach but cool enough to go for gentle strolls and drives along the coast.
Sunday we ended up at Almuñécar which was a contrast from Torrox, I am sure it’s quite a party location once it gets going. The climb to the top of the hill and the illuminated cross was worth it for the views.
We enjoyed a stroll into El Morche where we encountered a friendly chap from Bristol before heading to the local garden centre to marvel at all the exotic species.
We also found a few new restaurants during this trip ensuring our tummies were full (look out for my reviews on Qype).
Today was hazey so we drove down to Marbella and had a browse around La Cañada which proved a bit of a knock on my wallet. Still I do like to purchase clothes here as they always seem to be brighter and nicer than the standard boring clothes you get in the UK.
I won’t post this till we return but we have one more full day as we have a 2230 flight home.
Tomorrow promises more of the same, shopping, a walk to the lighthouse up the coast, lunch and a quiet afternoon before the drive back to Malaga airport.
I’m so glad the ash abated and we got to come away. My tan isn’t perfect but I have colour in my cheeks and the bags under my eyes have receeded. A truly relaxing week in the sun as planned.
What’s that you ask? What about the Spanish hunks? There wasn’t much this trip – well none caught on camera. I will say we did both do a fair bit of window shopping. Lol.
Not sure our next trip here will be as quiet as it’ll be full season and accompanied by Richards family(!).
(More photos to come later ;))