Well the mid section of tonight's training was fairly long and fast. I had a tough central 15 minute section where I had to run quickly and I managed to maintain my pace for most of the run.
Of course electronics coaches such as Gipis cannot keep calculate for hills and wind but I think I managed pretty well considering.
As you can see from the map it's very warm with plenty of green streaks in there. I am really happy with tonight's achievement especially as I had a few nagging doubts about a pain in my knee/back of my leg. It feels fine now. I am sure it's a result of last nights activities…
I was unsure how I would cope on tonight's run as I was at the Woodkid concert last night jumping and dancing around all night. I think I managed about 5 hours sleep to so I was tired and achy today.
I did adjust my playlist so that the Woodkid tracks were closer to the start of the run and in the fast section and it worked. Believe me once you have been in a concert where there are massive drums thundering out the beat and you see his enthusiam – it's nothing short of infectious.
I did chuckle today as I walked past St Paul's and the bells started to chime, I was immediately transported to last night, th eglantine white statue of the boy and the opening bars of Run Boy Run. This brought a huge smile to my face.
In fact we enjoyed last night so much we have already booked for his next show in London in November as he will be accompanied by a full orchestra.
I have now told everyone about my half marathon ambitions and am very pleased with the positive response I have had from friends, family and colleagues. I have already raised £150 which is brilliant – thank you. Some people are confused and think I am running a marathon, I'm not. This is a daunting enough challenge for me!
The Richmond Park 10k is a couple weeks away and I am confident that I will be in good shape for it. I plan another run with Paul during Friday lunch break so that should give us more opportunity to time into one another's running rhythm.
Today's fastest track was The Conquest of Space by Woodkid
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.
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.
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
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.
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 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
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…
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 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).