Still Running

I was thinking it was time for a long overdue update but was shocked to find that I hadn't even posted after this year's Great Manchester Run 10km back in May.
I even seem to remember writing a post but clearly that was a post run hallucination :)

Great Manchester Run 2016
My previous post told the story up to immediately before the run. The day was great and a little cooler than previous years. I was lucky to get around dry as the next wave endured a period of torrential rain during which I was celebrating in a pub with my support team (Lynne my wife).
Having done it twice before, I was able to relax and soak up the atmosphere and the people which made it even more enjoyable.
I'll limit my report to quoting from an email I sent to my osteopath mate. ('88 reference is to the start of a long period of severe back problems which he helped me through.)

"That bloke that could hardly walk sometimes back ’88 and is now in his 60’s only turned in 54:34 in the 10k on Sunday!
I knew I had trained to plan this year and thought I might get a sub-1 hour again but never in a million years expected that. I felt good from the moment I set off on the day and just kept going at a pace that felt right."

Carry On Running
I am a person who needs a goal if I'm to stick with anything and in previous years I have stopped running after the 10k event then started a few erratic sessions in autumn usually then failing again until panic sets in March - April that I'm running in May.
This year, I was determined to carry on. I enjoy my street runs now which helps push me out of the door.

Looking back at my calendar over summer I think I know why I didn't get around to posting after the event as I headed off for 2 weeks sailing in Greece the following weekend. My wife works at a school so whilst we are stuck with school holidays we do try to use them and for 3 weeks of August we were driving form Denver to Seattle in the USA visiting Yellowstone and other National Parks. I only recount these trips to show at least 5 weeks in which I did no running at all, and there were weekends away with the tent, days out and visits to relatives all to provide excuses.
However, I am pleased to say that in the weeks at home I have continued to get out 2-3 times per week and I have thrown in a few parkruns along the way.

Next 10k Approaches

A few weeks back I signed up for a new event in December, the Wilmslow 10k which is quite local to me.
It will be a very different experience from the Great Manchester Run with 1500 entrants compared to nearly 40,000 people running. It is  a country lane route so I don't expect crowds of spectators and bands along the way providing encouragement.
To be honest, I am apprehensive. You can disappear into the volume of people in the big event and I'm afraid of seeing a field of club runners and fit youngsters disappear into the distance as I push myself around yet another blind corner somewhere in the Cheshire countryside.  I'm sure it'll be fine!

Coming Ready.... or Not

Progress

If you read my post back at the start of the month I was feeling very under-prepared but it's amazing how much one can progress in a matter of 2 weeks when working on three sessions per week.
When I last wrote, I had just worked up to my first session without a walk break at 25 mins. The following week was week #9 of my training and I extended my time out to 40-50 mins with intervals 2 x 20mn run with 2mn walk break and 3 x 16 min with 2 walk breaks.
I finished week #9 with a flat parkrun 5km.

Pushing Further
Week #10 was my week to extend time out, first with a 3 x 18mn run with 2mn walk intervals (54 mins and 8.5km), then my first 'long' continuous run of 42 mins, which unfortunately coincided with a really warm day 23C and I was shattered when I got home. I was rather alarmed by how long I took to recover heartrate and breathing after this one but I think it was the heat.
Rounding the week off, I returned to parkrun 5km but this time on a taxing hilly course.

Final Approach
I began this week (week #11) with my final extended run yesterday, a continuous run of 48min covering 8.1km. With this duration and distance under my belt I am confident that I can achieve the 10km next Sunday.
The rest of this week will be 'take it easy' with no more stretching runs. My plan is limited to a gentle 20mn on Wednesday and a 10mn on Friday just to keep things moving.

Parkruns

Parkruns are great fun and I love them as a training option. If you've never tried them, you should. There is no elitism or pressure and a great feeling of community and they are great fun giving Saturday morning a boost.

Slower Paced
Experiencing setting off in a pack and learning to resist the pull of the faster runners and stick to your own controlled pace is valuable. Many people take it easy all the way around, some almost walking the entire route so there is no need to feel intimidated by the faster runners.

Faster Paced
The same applies if you are aiming for a faster pace, experiencing how to steer safely and courteously around slower runners and learn patience when necessary. Parkrun is a good place to get an idea how taxing the first mile will be in a popular 10k as physical and mental energy is wasted looking for and steering toward gaps and speeding up and slowing down to negotiate them.

Fancy Trying parkrun?
Register and get your Bar Code for free.

Wythenshawe parkrun

At the end of the first week I took myself over to Wythenshawe Park to join a flat parkrun around the park in which most of my childhood was spent building dens in the woods and fishing in Baguley Brook. With nice wide paths and mixed surfaces, much on grass but all fairly even, it was a good return to running amongst others. 5km in 28:14 which I was delighted with.

Bramhall parkrun
The second week I took on Bramhall which is a hilly course with narrow paths and hard work on lungs and nagging injuries such as Achilles. I managed 26:39 which was way faster than I had anticipated so things are looking good.

Route Plans

I tend to plan training sessions around duration rather than distance and as I extended out beyond 30mins I found it helped to have a route in my head instead of making it up as I went along. I know now what speed I'm running, in my case generally just under 10kph which makes the calculation conveniently easy, so if I'm going out for 45mn I know to plan a route of approx 7.5km. Without this, I tend to end my session too close or too far from home. The first affects my cool down and the second is just inconvenient.

Injury & Illness Avoidance

Because I have had problems with chronic injuries I am being ultra-careful to stretch before and after and am even taking to a cold bath after by longer runs. Not a pleasant experience but either I'm not injuring anything or it is working, either way it's a win.
I am trying to lay off alcohol this week and eat plenty of good food. I'll miss my Saturday evening wine and salty Chinese takeaway but I don't want to be dehydrated Sunday morning. After having to pull out of the 2014 Great Manchester Run as I got a severe cold I'm eating lots of citrus fruit in the vague hope of some protection.

I may see you Sunday if you're there, Good Luck if you're running.

Best Laid Plans.... cough

Progress Brought to a Halt

So training was going well, my outings were around 4-5km and moving toward 40mins. 
Then I got a cold! Not just a runny nose but a real chest shaker cough.

Back Too Soon
I sensibly laid off for a couple of days but then ventured out when I thought I was ok.
I seemed to be on form and picked up where I left off my plan with an outing of 40 mins turning in 6.6km with walk breaks reduced to 2 short ones. Progress spot on target even having lost 4 days training.

That was the upside, the downside was that I hadn't actually been ready and my chest was really bad for the next few days.
I had to take a break for another 5 days before venturing out again.

Short on Time

I accepted dropping back from my training plan as injury seemed inevitable if I went straight from several idle ill days back to where I was, never mind where I should be.
I tried to do a deliberately slow 25min but I failed in my discipline and still exceeded a 60min pace over the middle 2km and I added another 3 mins as I finished further away from home than intended. Distance and time are both now well below where I wanted them to be and I only have 2 training weeks left before the take it easy week running up to the race.

I'll just have to accept being gentle in progress and hope I don't lose any more sessions. The intended increase in speed will have to be for another year.

Injury Awareness
It's at the point when you try to push duration or speed that most Achillies injuries seem to be suffered and indeed I still suffer with mine after a foolish attempt to run on my toes 3 years ago.
I have a friend who loves running but underwent coaching to increase her speed resulting in months off running and an injury that will never fully go away.
It is so tempting to get out there and blast it to get back on track but it just isn't worth the risk.

Revised Hopes
I had been hoping for a good sub-60min again but I will have to just see how I feel and be sensible on the day.

Spring in My Step as Bluebells Bloom

A Lazy Week
Having returned yesterday from a week touring NW Scotland driving a motorhome, eating and drinking too much and doing very little exercise I knew I must get out this morning.

Today's Run (12/04/2016)
Still building and taking care of my errant Achilles, I planned 5 cycles of 7 mins run with 1 min walk intervals which would be around 6km. As I'm getting a bit further now I planned a rough route rather than making it up as I went.

A satisfying outing, the route took me away from home and to the far side of Bramhall Park, a local park with a challenging 5k Parkrun which I'll include in my training later. The high path at the back of the Park is coming to life with green appearing on the woodland floor and a treat in the form of Bluebells blooming under the trees. With birdsong in the air it feels at last as if spring is arriving.

Pleased with my performance, I didn't feel too taxed, demonstrated fast recovery and, most important, no Achilles pain. Even with walk and run I'm currently projected 1:05 for 10km.

Training Continues
Over the next couple of weeks the intention is 3 activities per week of 35-40 minutes continuing to reduce the walk interval and including some Parkruns.

You Heroes
I know how lucky I am to have a pleasant area to train in with wide roads, varied estates, parks and paths and as my distance increases beyond 6km I'll be out in the countryside. I am full of admiration for those who get themselves out there in congested and industrial areas, you are amazing!

2016 - Here We Go Again; I Seem to Be Hooked

2015-2016, A Year of Prevarication

Inconsistent Training
The chart below is from Runkeeper and shows my running activity through the past 12 months. After my 2015 Great Manchester Run I had a few bursts of activity in early summer before 5 months of nothing. I was active, just not running.

I tend to be better at getting out running in winter and around October decided I should get sorted and join a gym again. Having suffered from Achilles problems, the treadmill gives a predictable footfall and ability to immediately stop which are both useful when restarting running after a gap. PayasUgym had a presence nearby with treadmills and a 25m pool which I had used for 3 months previous years in parallel to road running but when I called them they had ceased the 3m membership and I'm afraid I'm not investing in a year which I'd only use 3 months of. At that point my resolve failed me and I put off getting out onto the road.

More Excuses
November brought builders into the house and all the disruption that accompanies house alterations. I have to admit that I didn't get out largely because I was embarrassed to put my gear on and go for what would be a short shuffle. I am embarrassed that I was embarrassed; I'm a grown man for goodness sake.
Around Christmas, I resolved that I would get myself going in January; not as a New Year resolution, just after 'normality' returned. Normallity did not return as the builders were still with us to the end of February... and I injured myself.

Injury Without Even Running
I'd been sitting watching Christmas TV when I got up from the chair to feel a 'crack' on the inside of my right ankle. I hadn't twisted it and to this day I don't know what happened. Over a few days I had problems walking down stairs in the morning and I was resting it and wearing compression bandages for some time. It was around 8 weeks before it felt safe to jog gently with strapping but thankfully it seems to have healed.
Though I still get an occasional burning sensation under the bony protrusion on the inside of my ankle, I am now back to being more concerned over the chronic left Achilles problem so I guess back to normal.

2016, Here We Go Again

I really needed a goal to get me going and I have often thought how much I enjoyed the Manchester 10k. I thought of registering but wanted to check I was going to myself training first. The builders were finally gone and my excuses drying up and I finally doned the uniform of the urban jogger and forced myself out of the door. (Back door; I still felt embarrassed so avoided time spent locking the front door in full view of neighbours).


I Finally Hit the Road
6th March and I got myself out. Meagre stuff, I ran and walked alternate 2 minutes delivering a mere 1.67km over 11 mins. OK, this seems pretty pathetic but with past and recent injuries I was being ultra cautious.
Over the next days I got in another 3 runs, up to 2.6km, still walk-run alternate.
Injuries seem fine, just minor discomfort and the good news is that all the rest up due to the ankle seems to have helped the hamstring which was bugging me last year.


2016 Entry Confirmed
17th March and my resolve is back and the embarrasement abating. I have built my training plan spreadsheet which covers 11 weeks from my first outing leading to the 2016 Great Manchester Run on the 22nd May.

Man With a Plan, and It Feels Good
I have a plan and a fixed goal - so I have something to stick to and apart from that, I am LOVING being out on the streets again.
When you are a kid you just run around madly because it feels good. I'm not sure when you lose that but I certainly feel it again when I get out there.

2015 - Just for Fun - Great Manchester 10k 2015

Great Manchester Run 10km - May 2015

Written to a Friend

"In case you wondered, Manchester 10K went exceptionally well. Considering my doubts about fitness I landed a time of 01:01:26, way ahead of my expected 1:05 - 1:10. I wasn’t even trying for a time, I was just enjoying the bands and swerving to the edge to high five kids who had their arms out, I was gobsmacked at 9km mark when I looked at my watch and was only 55min in.
Seem to be none the worse for it. Left Achilles was quietly reminding me it is there but nowhere near a limp and barely noticeable today."

It Begins; Another Year
February 2015 arrived and my thoughts turned again to running and, in particular, the Great Manchester Run event. After the disappointment of having to pull out just before the 2014 event due to illness, this year was to be low key, no sponsorships, just see how it goes and if I get there, enjoy the day.

Training Routine & Duration
I managed a few erratic visits to the gym during February, short treadmill efforts with walk breaks but followed with a swim. My heart wasn't really in it and it was into March before my first road run, a mere 1.5km. Struggling with a minor hamstring problem and for no reason I could identify, shin pain, I continued with 2 treadmill + swim sessions and one road run per week through March to early April.
Already April and feeling under par compared to last year I stuck in a Parkrun at Platt Fields Manchester.
I chose Platt Fields as a flat course instead of  my home Parkrun at Bramhall which is a taxing up and down course to reduce risk of injury. But Platt Fields was so wet it was playing Russian Roulette not knowing whether it was a wide shallow puddle or a pot hole or even a ditch. Anyway, I came out uninjured and fairly satisfied. Well below a 60m 10km pace but this year is not about a target time.
With only 4 weeks to go, I head up to Scotland in a motorhome in freezing conditions and do no running for the next 10 days. 

Readiness
Now only 3 weeks to the Manchester 10k and I had still not run continuously over 5km this year.
The next 2 weeks I moved to 30-40 min outings with no walk intervals culminating in an 8.5km one week before the event with a 64min 10k pace.
This 8.5km and not feeling anything like as fit as last year set me believing I was ok to finish but expecting maybe a 1:10 time. I did nothing in the 5 days prior to the event to let still niggling injuries settle.

On The Day

As with 2 years ago, the local trains were packed and we were glad that we set out early.
It was a great atmosphere in town and as my assembly time approached I left my support team (Lynne, my wife x) and headed up the streets toward the start.

Wrong area
I had moved well forward and there were many Green wave runners around me but there were also a significant number of Pink. Studying lamp post markers and flags I realised that I was actually some way behind the back of the Green wave. Recovering this was a challenge as the side barriers were up and I had to climb out and use side streets to move forward to the entrance to the Green wave area.
Lesson learnt for next year; read the start entry route map properly and obey it.

Warm-up
Last time, I stuck to my own warm up routing walking fast in side roads but this year I joined in the orchestrated fun warm up and 'fun' it was. Everyone in it together makes all the difference and to my surprise (I know it shouldn't have been) it was an excellent warm up and by the start I felt really good.

On The Road
The run went well, I found it hard work but still relaxed. The run through showers were welcome.
If I felt like it, I would accelerate through a gap but equally, I'd slow next to bands and swerve to the the side to high 5 a kid now and then.
My favourite poster was, "I'm proud of you random stranger". The people supporting along the route and the sheer pleasure of the event does indeed carry you along.

Time
Timing wasn't to be an issue today, It was for the fun of it. No heart rate monitor and though I had Runkeeper running on my phone, I left my headphones behind so I had no pressure and temptation.
However, around 9km, I looked at my watch to discover that I was only 55mins in, way ahead of where I expected to be and though I didn't try to speed up, I was tempted to keep moving that last 1km and crossed the line in a very surprising 1:01:26.

It Didn't Happen for me - Great Manchester 10k 2014

Just in case you wondered how the run went, ..it didn't!

My wife had a bad cold for about eight days and I thought I'd got away with it but it got me end of last week and with a running nose and burning chest on Saturday I considered it too dangerous even if I felt I could've dragged myself around on Sunday. 

I feel oddly fortunate that I definitely wasn't fit to have run on Sunday. If I'd felt a little better I would have had conflict as to whether I should have tried.

Still well fed up over weekend, especially watching the TV coverage.

Well done everyone who took part.  I'm now looking for a replacement 10k late June or July, maybe Leeds.

Bugger!

Only days before the race, the only thing running is my nose!
I'm supposed to avoid health and fitness issues for these last few days but it is not going well.

My wife has had a really bad cold and chesty cough for over a week and now I seem to have contracted it. Burning throat, running nose, aching sinuses and sore eyes. Just waiting for it to hit my chest. That's number 1 thing that's not supposed to be going on now.

Number 2 is an injury that I have no idea where it's come from. My last run on Tuesday went well and I was fine 'till I got my boots on to head out on my ranger patrol at Lyme Park on Wednesday when I became aware of shin pain. I though I must have banged it and it continued with annoying discomfort all day. When it came to driving home I realised it was more in tendons and muscles to left and behind my shin bone and each time it's been rested it's stiff and hurts.  It may be that I've been compensating for the hamstring problem, I really don't know!

So, I'm dosed up with Lemsip, taking it easy, drinking a lot (not alcohol) and resting my leg applying cool packs and ibuprofen gel.

Hopefully I'll get to run but unless I'm a lot better it wouldn't be safe. I feel a slow time coming on if I do manage to run.

Ready.... I think

Injury Status
My long standing achilles problems continue but with care not to suddenly increase training frequency or impact, post-run stretching, cool packs and strapping, the symptoms remain mildly annoying rather than worrying.
All therefore seemed good, until I slipped on a steep hillside while checking a boundary wall above a steep valley. This was in my alter ego role of Patrolling Ranger at the National Trust Lyme Park.
I went down heavily sideways on my left leg and, though it didn't hurt at the time, I suffered pain and stiffness in the side and back of my knee and hamstring pain in the following days. This knocked me out of training for several days and I'm still feeling it though healing is definitely well under way.

Urgent Training
After the panicked realisation of how imminent the race was, training has gone well over the last 2 weeks.  I have been trying to get out every 36 hours, e.g. Mon p.m., Wed a.m., Thur p.m., Sat a.m. which has worked quite well.

I have also been running the parkrun 5k at Bramhall on Saturday mornings culminating in a very satisfying Personal Best last weekend at 26:33.

5 days ago, I deliberately upped toward a10k duration with a 55 minute run. This turned out 9.8km with an average speed of 10.62kph so all looks well for a reasonable performance next weekend.

Pre-race Break
Today, Tuesday, I completed my last run before the Great Manchester Run 10k next Sunday. I kept today to a fairly flat 15min route trying to stay steady and not taxing but still averaged 10.5kph.

So now to take it easy and not hurt anything for a few days. That said, I'm on duty at Lyme Park again tomorrow!

ST ANN'S HOSPICE

Many people, like me, know someone who the magnificent St. Ann's Hospice have looked after, particularly end of life care. If you would like to support them, please use my JustGiving page (Sponsor me button) or Text as follows:


   Or, Text GEDX69 followed by amount e.g. £2 to 70070 

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and my classmate from junior school, Sheila Waddington.

2014 - Here We Go Again

Bupa Great Manchester Run 2014

60@60

It is nearly a year now since I turned 60 and celebrated by challenging myself to run the Great Manchester Run 10k in less than 60 minutes under the label 60@60 (#60at60 on Twitter because of the '@').

After the resounding success of the run, 58:28, my drive to keep running faded though I had developed a liking for it and occasionally ventured out for short jogs.

10th January 2014

Christmas had passed, winter lethargy had set in and I was aware that I currently had no goals in mind. Thinking about this, I thought, actually, I rather enjoyed taking part in the Great Manchester Run. So I entered for 2014.

Training

I went for maybe 2 runs then let apathy get a hold once more.  I had been working on a contract for a few months but when that ended in March I had time on my hands and no excuse. I thought I'd head back to payasugym and book myself some sessions at my convenient local gym with pool. Horror of horrors, it was no longer available and as I wasn't paying membership fees I bought three sessions and cashed one in to use a local leisure centre. The treadmills were fine but to use the pool involved changing to move through the building then changing again to use the pool, and anyway, the pool was closed as a school was using it! 

Not impressed, I lost interest and by the time I thought I should retry my remaining 2 sessions had expired.

So, all my training has been road. It has been interesting to observe my starting fitness, I was quite different to when I first started 2 years ago when I needed to alternate walk / run even 1 km as my lungs couldn't supply. This time, I found breathing much easier and was immediately able to do a couple of km continuous. Alarmingly, I discovered that the achilles injury suffered 2 years ago was still an issue and it was that that forced very gentle increases but with a combination of stretches, strapping and ice packs I have managed to keep going. I do miss combining with the swimming which definitely helped with lungs and knees.

Mid April I was just about getting myself fired up when I realised that the event is Sunday 8th May, I had it in my head that it was end of May... Aahh Panic!

So, the past couple of weeks I have been getting in a minimum of 3 runs per week, currently around 4-5 km so I still need to ramp up. I've been running about 10 kph so am happy I should manage around an hour though I wasn't intending working on any target time this year. In the latter stages of the event last year, my heart rate was over 205 bpm and I'm not convinced that it was a safe thing to do.

Today

If you'd asked me a week ago, I'd have been full of doubt but the last week has really turned around and my stamina is up and my heart-rate reassuringly down. Yesterday, I completed the Bramhall Parkrun 5k in 28:33 which really pleased me. Bramhall is a tough course with a variety of gradients and a great test so this was an excellent result for me. I also had a max HR of 186 at a stage that I was pushing 198 last year (see comment above about safe?)

I'm now having to fight thinking I could even beat last year's time; it'd be amazing but I suspect stupid.

Sponsored

I was just doing it for the fun of it this time but once I became sure I would get there and after an enquiry from a neighbour I decided I would go sponsored again but not aiming high. Last year I raised over £450 for St Ann's Hospices in memory of my Mum and a school friend Sheila Waddington who had benefited from their fantastic care but if I can manage £50 this year that would be great.

So, if you would like to support St. Ann's Hospice, you can use my JustGiving page or Text as follows:



   Or, Text GEDX69 followed by amount e.g. £2 to 70070 

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

I Did It! Great Manchester run 2013

58:18

Sunny Manchester

This post is a little late as, somehow, the urge to blog faded as I crossed the finish line in 58:18. Any feelings of needing a fallback 10km to acheive 60@60 were gone in elation and my focus suddenly transferred to heading off on holiday a few days later. I was indeed now sixty years old but at this moment I didn't feel it.

Thanks to all who sponsored me in support of St Ann's Hospices which has so far resulted in £404.50 contribution to this magnificent organisation. My Mum and Sheila would be well chuffed.



A Sunny Day Out In Manchester
The day was most enjoyable, a beautifull sunny Manchester morning greeted us at Piccadilly Station and we headed into Piccadilly Gardens to pass time until our start. I was amazed that the local trains into town were overfilled with runners and their families, it began to dawn on me just how big an event this is. "Us" refers to my daughter Gillian, who has a couple of 10k's under her belt and had travelled up from London to take part having entered whilst still living in Manchester, and Lynne, my support team (and wife).

We passed a pleasent half hour in the gardens grabbing a bit of sustinence including a gingerbread man from Pret', the cost of using their toilet, then headed our separate ways. I was in the Blue wave starting at 11:25 and keen to stay with my estabished routine took a stride walk in the side streets for 5 mins rather than joining the group warm up. I joined the pack about 3/4 back.

Injury Scare Over
My injury scare descibed in my last post led me to doing no training at all other than a swim in the days before the run. It wasn't until I made the first few tentative steps past the Start line that I was releived to discover that all was well.

The Run
At the start, the pack filtered slowly forward to the line and I was able to get directly to pace though dodging and weaving to maintain it. The pack was dense and the need for wing mirrors and eyes to side and back proved to be hard work in spite of having tried parkrun to experience starting in a pack.  This need to pay huge attention to those around, sometimes having to plan a swerve right across the pack just to go forward a few feet, proved to be a lot of effort. I was wearing my trusty heart rate monitor and was alarmed at how high my rate was compared to the same pace running on my own.
I had learned that my pace drops after 6-7 km so planned to maintain a little over 11kph for the first 6km. The last 4km has a gentle uphill gradient and the temperature now after 12:00 was high in the sun. It was good to have the leeway to slow a little 2-3km from the end.
I was alarmed to be experiencing a heart rate of 209 bpm and slowed as much as I could just to try to stay under 200 which was still way over the 175 I had set as an alarm as too high. I wasn't out of breath and felt fine and had it not been for been for the HR monitor I would have turned in an even better time. It was only fear that stopped me sprinting at the finish. I've blogged previously at length about my experience with the HR monitor.

Afterward
The three of us found each other and headed off to queue for a table and had a nice lunch before heading for the train home to share a bottle of chilled fizz in the garden.
I was pleasently susprised to feel great after the run. The following morning my ankles were a bit 'clicky' and  48hrs later the muscles on the front of my thighs were a bit sore but that was the worst after affect that I experienced.

What's Next?
So, it was a buzz, I sincerely hope to do more and certainly keep going with some running including parkruns. I was asked on facebook, "What's next, 55 at 61?" to which I answered, "Maybe 70 at 70?".

 The big result is that I have proved to myself that 60 ain't washed up so I'll declare my sixties to be my new forties and endeavour to keep a bit of twenties in my head.

Finishers: Gillian (55:48) and Dad (58:18)

  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Double Injured With Days To Go!

I know I said that was my last post before the run but, unbelievably after all this prep', I am injured only days from the run.

Injury #1
My wife and I took the tent for it's first outing to Snowdonia at weekend and in the middle of the night I was trying to get my sleeping bag zip from underneath me arching my legs and felt a 'ping' in my leg at the back above the knee.  It still hurt a little during the day though not badly.

On return home a little research said hamstring (yes, I have got this far in life and not been certain what  'hamstring' injuries were even though I now realise I've had several; all minor).

Injury #2
On Monday morning I considered the hamstring was OK to run and headed off for a 6km. As it was one week now to the run and I was going to use a route with hills and go a little faster than for the run then ease off for the week with a gentle treadmill & swim planned for Wednesday pm.
This route and speed turned out to be a very bad decision. The training run seemed to go comfortably with an 11.3kpm average speed but after I stopped I realised that the old achilles problem had returned and the hamstring was pulling and a couple of hours later I knew I was in trouble. In restrospect, unconciously protecting one may have exacerbated the other.

Panick Stations
Sick with regard to my state with less that a week to recover I went full on for RICE. Monday and Tuesday I moved very little, applied frequent Cold pads and Ibuprofen gel to supress inflamation and wore gentle elastic bandages whilst resting my leg up on the settee whenever able. Tuesday pm I started to carefully stretch the limbs to assist correct fibre healing and took a gentle walk.

I'm now at that point where if I could forget about it I would walk without any limp but I keep over compensating. Stretching is more comfortable and there is very little pain in either injury points more a feeling of stiffness. Carrying on with home treatment, stopped the cold now and moving toward massage and heat.

59:59

Hopefully, with care and gentle work I'll be ok for Sunday but I have abandoned my evolving hope of sub 55 and will just be happy if I can acheive my primary target of sub 60.  59:59 will do just fine!


  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Over 60

60 years was reached last Saturday; now for the 60 minutes.

Up An Age Group

Sat 4th May was my last parkrun in the 55-59 age group, I hope the 60-65's take it easy on me. I was aiming at keeping to 30 min but ended with a 28:18 as my phone App packed in so I was guessing pace. Pleased anyway.

I Am Ready?
I'm feeling in a good place and am even thinking I may not just achieve the 60 mins but beat it. My last couple of longer road runs have gone very well. I completed an 8km (5ml) run on Monday at a pace that would come over a 10km line at 55 minutes.

Hot & Sunny
The previous Tuesday was hot and sunny (yes, this year!) and was my first run in those conditions. It certainly takes it out of you but my pace was still good for 10km in 59.58, a bit too close to my target 60 though.
I hope it is nice for all the supporters that turn out but I'd prefer the temperature not be too high on the day.

Training Continues
Still mixing road runs with Treadmill sessions of around 40 mins followed by 20 lengths of the pool and everything is feeling good.  My heart rates which have consistently concerned me also seem to be dropping.

One Week To Go
It's only a week and 2 days now to the Great Manchester Run and I am looking forward to it with optimism that I will achieve my goal.

I am getting a few more sponsors in now but just a reminder that I am supporting St Ann's Hospices and this is you final call to add your support.

  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Less Than 1 Month To Go!

No. 19044 Blue Wave
It's suddenly here; less than one month to go to the 2013 Great Manchester Run on Sun 26th May and my number and timing chip have arrived in the post.

Training Update
Last week I took on a current comfortable road distance but added a little pace to test myself out. The result of this was 6km in 33m which is a good sub 60min pace at 11kph.
I again used the heart rate monitor to avoid overstretching but took less notice of it only pulling back when over 170bpm.
I felt really good after this run although the old left achilles was making itself known the following days. This led me to give Bramhall parkrun a miss at weekend and delay my next planned road run with a few days rest.  I had intended a gentle gym session but I'd run out of payasUgym passes and by the time I had processed Tesco vouchers to buy them it was too late. I went for a 3km walk instead.

10k Achieved
On Tuesday I felt ready to go for 10km distance which I had wanted to achieve about 4 weeks before the run. My intention was to keep the pace a very easy jog going purely for distance and hoping not to have any walk breaks. I felt good on a gorgeous bright but cool morning and I jogged steadily throughout and was delighted to pass the 10km mark at 1:04:22. This means I only have to trim four and a half minutes which I'm sure I can do.

10km seemed a long way but only in time, I wasn't physically struggling so much as in danger of becoming bored. I guess that will be different on the day as running in a group is so much different.

I am very lucky where I live and parts of my routes extend into countryside. At one point I was running toward a gorgeous backdrop of the green hills of the Western Pennines as I passed fields of horses. There is also a lot of urban road and housing estates but this adds variety which is great.

After Effects
At the end of the 10km and that evening I felt like my legs had had a good workout and I was weary but generally in good condition. I could feel some tenderness around my left calf muscle to achilles tendon so iced that.
The following morning my ankles felt a bit 'clicky' and my leg muscles felt stretched but otherwise not bad. 48hrs later, my calf is a little sore reminding me that I have to be careful after injuring myself a year ago but it feels like a few days' rest is all that is required.

Cadence & Playlist
I have been running with my phone music library on random so have had no pace assist from the beat.
My next project is to select a playlist for the big day so I'll be measuring the BPM of various tracks and testing out what keeps me steady. Prepare for some dodgy tracks!
I found this free program very good for calculating BPM of tracks in my Windows library Abyssmedia BPM Counter.


DON'T FORGET TO.....
  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

On Target

Since my last panicky post when I had had to give up a run for the first time, things have progressed dramatically though admittedly with a couple of scares.

Target Pace Hit
Yesterday I completed a 5km road run in 29m 35s. This was great as I had set out aiming to be close to but under 30 min's. As well as getting the pace spot on I finished in good condition. I'm not sure how much further I could have gone but I certainly could have continued at that point.

27:20 5k parkrun
The previous week I managed to scare myself. I took part in the Bramhall parkrun again, with the same intention as yesterday's run, to be under but close to 30 min's. I was amazed to turn in a 27:20 !! Whilst this was exciting, it was faster than I had intended. Bramhall is a hilly course and I have to remember that I am almost 60 and have not been a practicing athlete over the last 25 years. My heart rate was sky high at the top path on the second circuit.

Scary Bit
I felt fine after the parkrun but that evening felt weak and odd and when I went out for a walk rang home to say where I was as I felt dizzy and concerned. That night I was worried with palpitations and generally feeling unwell. By the next morning, to my relief, I was losing my voice and clearly had some sort of virus. I did absolutely nothing for the next few days but felt ready for a treadmill session by Thursday when I ran a continuous 30min session with no adverse affects.

Additionally to thinking I had a virus, I thought back to the end of the week preceding. Thursday I had done a 7.5ml hike helping check footpath condition and repairing marker posts on the edge of the Pennines. Later that afternoon I did 35 Min's on the treadmill and 20 lengths of the pool. Friday I shifted a load of heavy gauge 3x2ft flagstones which was a real chest muscle workout. As preparation for a faster than intended hilly parkrun, this was probably not good. More lessons learnt.

Finding The Pace
I seem to be homing in on a 10k 60min pace now. One indicator is that my heart rate on the flat after more than 15 min's is between 165 and 170 bpm. Higher and I'm going too fast and lower too slow. Trying to pin down how it feels; if I jog along slowly flat footed I travel about 9.5 kph, just a slight feel of toe pressure on take off takes me to 10kph (target) but an actual feeling of launch takes me over. Still working on identifying pace but as long as RunKeeper updates me every kilometre I seem to be getting it now. My phone had packed in again on the 27:20 parkrun and was giving me no feedback otherwise I would have pulled back a little.

Next Steps
Repeat 5k's aiming at 29:30; take treadmill to 40 min's and insert faster intervals; take road runs up toward 1hr and then 10km.

5 Weeks time = Bupa Great Manchester Run

  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Running On Empty

I set out Saturday morning with a nice 5km route intending to up my speed slightly to break 30 min.

A Bad Start
I always stride walk for 5 Min's to warm up and as I approached my start point I began to set up a Runkeeper Activity on my phone. I noticed that the GPS kept going in and out but didn't think much of it. I started running and the first voice prompt said zero distance so I stopped and cancelled it. I did this a further 2 times before abandoning the App and relying on my watch and route only.

Running On Empty
As soon as I began running I realised that I felt as if I was running on empty and that moving away from the normal steady pace I have been using I had no concept of current pace. It turns out, when I checked afterwards, that I must have been doing about 12.5kph instead of the 10kph I was trying for; no wonder I was knackered but with no App running I had no feedback on my pace. I've got to sort that out.
My diet over the previous 24hrs had been very poor for reasons I'll skirt around and I think this was the reason for the 'running on empty'.

Defeated
16 minutes into the session, I realised it was stupid to carry on. My heart rate was sky high (low 180's) and I was drained. I decided to push on to 20 Min's and then stop and walk home. An advantage of circular routes with home in the centre as opposed to out and back is that if you take on an injury you can shortcut to home.

Valuable Lessons
I still achieved a 4.13km run so it was in some ways a good session but it was my first time feeling I had to give up. I think the poor diet in the previous 24hrs leading to running on empty was a valuable lesson. Now I know that trying to speed up a bit went very wrong so I need to practise pace change. I should have known I was going too hard by the high heart rate which does seem to be a good indicator of current effort so I can try using that a bit more.


Runkeeper Sorted
My Runkeeper App is now working again after force closing the App and clearing data before restarting and logging in anew. I suspect a new release of either Runkeeper or GPS Status had clashed with the other but all seems well now.

  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

A Scottish Interval

Less Than 2 Months To Go
The bupa Great Manchester Run 10 km takes place 26th May, less than 8 weeks away! My target is to complete it in better than 60 min.  (If you are up for sponsoring my please use the link below.)

1st Through Run 5km
Previously, I have programmed walk intervals in all sessions but last Saturday I completed the Bramhall parkun 5 km as a continuous run. Quite happy with 30m 34s at this stage but look forward to breaking 30 min next time and achieving a 10km in 60min pace for the first time. This represented an improvement of 34 places and 2 min 24 secs on my last event 23rd Feb.

Scotland
I lost a week of training last week during a trip to Scotland. I took my running gear but it was FREEZING and I succeeded in always finding an excuse. (Photo near Glen Coe)

Training Plan
Continuing with my 3 sessions a week.

1. Gym: Treadmill 40 min session followed by 20 lengths of 20m pool.
2. Road: Increasing toward 1 hour, extending run intervals with walk intervals less frequent.
3. 5 km: Some weeks a parkrun others a 5 km road run. 

  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Time Investment in Training

Investment of Time
The biggest thing I hadn't comprehended is the investment in time required to maintain a training plan.
I am trying to fit in 3 sessions per week, a Road Run of up to 1 hour, a Treadmill session of up to 40 min's followed by a 20 minute Swim and thirdly a 5km Run (sometimes parkrun). All of these individually take longer than the activity alone suggests.
It is also amazing how many weeks for some reason 3 activities is difficult to maintain. Illness and injury can be an issue but holidays, weekends away, extra work and social demands have a surprisingly large impact.

50 Minute Road Run
Work up to it, have a drink, put on running gear.
2 x 5 mins warm up and cool down stride walk added on to 50 mins actual activity.
On return home, drink, stretch, shower and dress.
Total, approx  1hr 30min.

Gym and Swim
Work up to it, have a drink, find everything and pack bag.
10 mins each way drive.
Sign in, change into run gear, up to 50mins on treadmill including 5min warm up and cool down.
Change from running gear to swimming, 20 mins in pool, stretch, shower and change.
Total, approx 1hr 40min.

5km Run
Work up to it, have a drink, put on running gear.
Approx 30 min running plus 5 mins warm up and cool down stride walks
On return home, drink, stretch, shower and dress.
Total, approx 1hr 10min.   (* If parkrun, add 20 mins return journey to this.)

Additional Injury Time
Due to my still recovering achilles, I frequently feel it necessary to apply a cold pack after the run adding a further 20 minutes to above figures.

Training Plan Overheads
It has to be said that I am a bit anal in this area. It shows that I like mucking about with data and it costs much more time than in needs to.

MS Excel
I plan my training and record all my activities including interval speed, duration and distance. From this I can see my overall pace, distance and run-walk ratio. I enter actual performance after each activity from Runkeeper GPS record. All this data allows me to forward plan and monitor progress.
If I plan to run 3 x 15 min and walk 2 x 2 mins I can input this with my known paces and see exactly how far I will go in distance allowing me to plan a pleasant route on Google Maps rather than randomly extending or cutting short my route whilst out.

Runkeeper
Before each run I will input my interval plan, e.g. run 3 x 15 min with 2 min recovery walks. Runkeeper then gives me audio prompts and records my actual performance.
After each GPS recorded activity, I update Runkeeper comments on the web. In the case of the Gym activities I manually input my performance on the treadmill and in the pool.

Bupa Great Run
Totally unnecessary but I also manually add all activities completed to the Bupa Great Run training plan.

  
Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.