Thursday Road and Trrack

Hello blog lovers.

Today I decided that we would not go through the woods "Really Old Girl?" I can hear you all say.  Yes, really.  I know that when we go through the woods we have to pick our way over the puddles and muddy bits, and it slows our pace down a bit.  So I thought for a change we would hit the pavements but still enjoy some of the lovely green stuff to run through, so the Cinder Path was our destination.

I noticed that Auriol had new shoes, and then a thought came to me, "I bet they are trail shoes"  Guess what, they were!  So when I told her that we were going to hit the pavements she was a bit disappointed, but Sonia, who has come along for the first time on a Thursday Session, was quite pleased, and decided to come with me instead of with DiscoRich.  But Auriol said that she couldn't run on the pavements with her new shoes.

As it was only the three of us I came up with a plan, and that was to jump into her car and drive to hers and then start the run from there and end up at the rec!  Simples!  So that's what we did.  I hate to leave anyone out.  Usual nine out of ten times I am going into the woods, and Auriol knows that too, just this day it was the 1 day I didn't go!

I still kept the same sort of route, along the road until we got to Sherpperton and then we ran along there until the little path, the little Cinder Path.  I was also going to do the little loop around the estate when we get to the end of the path.  I have never actually done this bit before.  So this is going to be a first.  I often listen to the group 1 members talking about the lovely houses, so it's good to see it with my own eyes.

It seemed a lot longer than I imaged, and at one point I thought that maybe we had actually started to go around the estate again!  But we hadn't and the very next road was the one that we came down to do the loop.  After that we were going to run along Crofton Road until we got to Tudor Way.  But then Auriol said that there is a nicer way through the estate, still on the roads but not the main road, so less traffic.

We came out just the the little round about along Crofton and then we ran the rest of the way to the rec!  Do you know, we covered nearly 4 miles on this run!  Maybe we should have just ran around the rec to make it up!  But, we did see DiscoRich and his group come in the same time as us!  A terrific run!

Track Session

Track session is a totally different animal than all the other running I do, whether it's solo running, leading group zero2hero or running along in group 1 runs.  Track session is all about how much I can push myself, and if I wasn't to push myself.  It's all about giving that little bit more, all in the confinement of the track, with delightful coaches to help, Helen and PhysioMike and encourage us and the other victims.......ooops runners to encourage on the way round.

After the warm up we had a 15 minute tempo run, which was twice around the track and then out into the carpark, out of the park and head up to the pub!  So much for the confinement of the track, and the safety blanket 'feel' of staying on the track!  But everybody is doing that, and running towards Hayes, but when Mike blew the whistle (he was in his car so that he could keep an eye on everyone) after 7.30 minutes then we were to turn around and run back.  There will be some people that will get to the pub, and then their will be others, (me) who will get about 10 yards out of the gate!  But if we all keep to the same pace then we should all get back to the beginning at the same time!  Genius!

After a 90 second break (I chose to use my 90 seconds for a 'potty' break) then we went into the brutal, evil, hear pounding, blood pumping, sweat inducing fast runs.  4 lots of 3 minutes fast running!  The second one I really pushed hard, in fact I pushed that hard I started to feel just a tad nauseous, so decided to just slow the pace down a bit!  

The last one had me thinking "What a ridiculous thing to be doing at my age, I should go find my knitting needles!"  But the session hadn't finished at that, oh no.  Our coaches had us back around the track and out of the gate again for another 15 minute tempo run!  I think I failed to run the last 40 or so seconds of this, and I also did do a bit of walking!  My tag for 'rubbish runner' still intact, all though there are at least three people trying desperately to walk away with my crown!  But they know!  I am the queen!!  (it's a bit of an 'in joke)

I am totally loving this sessions.  I feel sure that they will help improve my fitness and stamina, and to totally surpress my 'common sense' gene.  I remember the first time doing track sessions and feeling totally inadaquate.  And I was there totally focussed on doing well in the marathon 2013.  I felt they were a necessary evil.  But this time round I am here and I have no race to train for, totally doing this for little old me!

Totally focused on what I can do for me, how hard I can push myself, and how much I can get out of these sessions, which PhyisoMike and Hels coach together.  Standing around in the cold, keeping their expert eyes on us, giving tips and encourgement and advice!  All for the love of it!  That's why I love coming to these sessions!  Bring on next weeks!

Geeky stats, although why I did it when I didn't have my HRM on I don't know! Still, it shows how much distance I covered  in the time we had!

New Recruit!

Hello blog lovers.

Tuesday evening and its bloomin raining!  I do hate that, especially during the darker, colder nights!  I get so chilled between group 0 and group 1.  I think last time I got too chilled I hurt muscles trying to run.  So this evening I thought I would do the sensible thing and only do group 0. 

We had a new recruit join us today.  Stacey needed to get back her fitness after kicking cancer's arse! She had heard good things about PWR and thought that this would be the best club to help her find that running mojo and keep that fighting spirit inside!  Well she is talking about doing longer runs than her usual 5k's that she used to do!

DiscoRich had told her about our next beginners class starting in February but that was too far away for her to wait, so she turned up at group 0 ready to do battle!  There to help her on her way was JJ, who has also put her name down for her longest ever run in May, the Bupa 10k! Also there this evening was Wendi, Ariol, Vanessa and Georgia.  Vanessa and Georgia have just completed the beginners group and will be doing their first Parkrun this Saturday.  It's all great stuff this running malarkey!

I still haven't sorted out another winter route which will be ok for our hero's group so we did the Birchwood route. Get that long hill out of the way and then get our breathing sorted out on the long down hill ready for the undulations of Woodside, Great Thrift and Hazelmere!  

All up the hill we kept together, perfectly paced for everyone to cope with.  A short break just to catch our breath before we were on our way again, across the top, nice and flat, and turning right by the round about. On the downward road we started to stretch out a bit as our group started to enjoy that lovely relaxing slope down!  Stacey and Auriol were doing brilliantly, just keeping to their own pace, running along.  We got to the end of the road by the war memorial hall and took another break. 

When we were ready I said to the ladies "Run at your own pace, all the way to Cross ways, but don't go in" they were all listening, well, apart from Wendi she was chatting!  But I continued, "When you get their, if us at the back are not there with you, then do a loop back to meet us, so that we all enter the rec together, ready for warm down stretches"  I think Wendi heard me then, I think they all did as they gave me a big smile!  I am sure we won't be that far behind them, so it won't be too bad!

It was a great run, the rain came down towards the end of our session, and I just knew that I will chill down quite quickly waiting for group 1.  Still, I have tomorrow morning, with Tracy, before toddlers, and hopefully if the weather is not too bad tomorrow, I may just get out for a bike ride!

Geeky stats for today.

Getting Bims Back To Running.

Hello blog lovers

It's week seven (well 8 actually because we missed a week) but still week 7 training day.  9 minutes of running and 1 minute of walking!  Tracy couldn't make it today, so her time will be tomorrow! But I have dragged Bims out of her house, instead of laying in bed, dipping her toast in her tea while watching crappy Jerry Kyle, I persuaded her to come along.  I know that she can do this session, it's not as if she has been totally idle for the past 6 months, I think she did push a broom about, but this should shake out the cobwebs

ChattyWendi was there, totally eager to get going.  She had warmed up on the way to the park today, so I suggested that we start off with a run first, 9 minutes of running then do the 1 minute walking.  It really is a perfect day for running and there are quite a few people out and about doing their daily constitutionals.  A little community happening right there in the park, all keeping fit, or keeping their dogs fit!

That first 9 minutes seemed to go by so quickly, and we all kept pace together, keeping up with ChattyWendi keeping us focused on our running while we listen to her.  I don't know how she does it, when I first started to run I could barely breath let along talk, even now when I run along in group 1, I can just about join in a conversation, and that's only because of the scheduled catchup stops!  But somehow ChattyWendi can do it, she keeps a constant pace.  I think it's her way of controlling her breathing.  She even says that when she is on her own, she goes fast, doesn't talk and then burns out to quickly!

I looked at Bims and she is doing well, at least, there is no pained look on her face!  The badminton has been keeping her fitness up, although jogging is a different type of fitness!  Bims has plans of entering Tough Mudder! So I think the training for that should start......well, last week! I think a weekly dose of core training, and stuff like that would also be advisable!

We covered 2 laps of the park in the time of the session, we didn't go across the grass as it was way to muddy and slippy, but it was a very good session.  We got back to the car with only the 1 minute left of walking to do with maybe a few seconds left of the last run, but ChattyWendi will be continuing her run as she heads on home, and me and Bims, well, we will be doing one more lap of the park!  Tough Mudder, here she comes!

Geeky stats.

Last Beginners Session

Hello blog lovers.

Well what can I say!  The last session before the beginners do their first ever park run, a 5k route around Normans Park.  And an absolute huge congratulations to Hels and ZippySherry for getting nigh on most of the people that started  the course 8 weeks ago to this point!  There must be at least 30 people still here!

The weather wasn't too bad, a bit nippy, but then it is morning!  But at least its not raining.  I could tell there were a few people probably a bit weary of todays 14 minutes run and 3 minutes walk.  I think originally it was planned to only have a 1 minute walk!  But we are not brutes!  We like to help people to achieve what they thought was impossible but we also like to keep that bit of fun involved.  And it is fun, when you can chat away with people who are doing the same thing as you do, that is fun!

After our warm up drills and a lap around the green we split the large group into 3 groups!  With 6 leaders we had a leader and a sweeper for each group.  Of course I was sweeper in the group that I was put with and DiscoRich was leader.  We were going to do two laps which would cover about 2.5 miles.

The first group went out of the main gate and turned left and then left again.  The route was to go up Hazelmere, Great Thrift and Woodside, and then turn left onto Petts Wood Road, before turning left into Crossways again, and then repeat.  Our group was second out of the gate and we turned right to do the same route but in reverse, and then the third group came out and turned left.

I was quite pleased to be doing the opposite of the other two groups as then we have those nasty little hills along Woodside and Great Thrift going in our favour!  With the long part being our down hill! Although I should be promoting that 'Hills are fun, hills are our friends, hills are good!' But I think what I need to promote really is that running is fun, and although its great to run, what may have turned into your nemesis of a hill, and it's great to out run the person in front of you, what you should never do is out run the fun of running!

As our group was running down Woodside we met up with the first group and a big high five from Hels as we passed each other.  The group that I was in had a mixture of faster runners and slower runners, and we were creating a great coloured snake of runners as we kept up with our 14 minutes of running. They all did really well. And when the first of the 3 minutes of walking started we were already back on to Crossways!  The front of our group were walking back to us so that we could all start off again together for our second 14 minute jog sessions.

It was a perfect session, with all runners keeping the 14 minutes of jogging going!  I couldn't see anyone taking a walking break in those 14 minutes!  Now they truly are ready for the Park run.  Just as we were at the end of our second14 minutes of jogging the rain just started to come down.  Just to cool us down at the right moment!

I am really looking forward to Park Run on Saturday as the beginners do the run, some of them this is the furthest they have ever run!  It's going to be simply brilliant!

Geeky stats, not bad for beginners, eh?

...And Two On Thursdays!

Who's afraid of mud/!

Hello blog lovers.

What a beautiful morning it was!  A perfect running morning.  Of course I was going to go through the woods, I knew it would be a bit muddy, but what's a bit of mud between friends.  I met up with the other PWR's at Willet rec, DiscoRich and his group and me with mine!  The group 1'ers outnumbered the group 2-3's today!  There were six of us all together, all looking forward to a lovely run.

I heard DiscoRich saying he was going to Scadbury and that is where I was planning to be 'touching' on after we had ran about Petts Wood and Tong farm.  Going to Scadbury, of course means going up towards the Tigers Head!  Using that whole mantra thing  on the way up, and hopefully I sounding convincing, "I love hills, I love hills" with every step.  At first  I said it quietly, to my self in my head, but then I started to say it loudly.  I really needed it to sound convincing!  "Hills?" the girls said to me questionably.  I kind of smiled at them.  In fact I thought they were all running so well that if on the last bit of Botany Bay they got to the top and there were still of us (me)  behind, then they should turn around and come back down again to meet us (me) and then run back up!  I got a few looks and a few remarks about that suggestion!

We just love this house, right
in the middle of Botany Bay

I tried to keep the ladies in the woods for as long as possible.  I think it's a lot better for us, the fresh air, no car fumes, and the miles just don't even notice.  Pavements are for when it is absolutely necessary, when the woods really are totally impassable!  So when we popped out of our bit of Scadbury park, Dawn, Denise and Michelle started to run towards the road, so I called them back so that we could continue using the last bit of 'leafy path'. Ok, so it was only just a few yards more, but it's our few yards, just a tiny bit more of pollution free running!

Running along Chislehurst road is inevitable but as soon as I saw the opening into the woods on the other side of the road we crossed over and then finished our run down.  The ladies had a great run, we were all running pretty well and mainly all kept together well.  I am feeling really positive about my running at the mo, and I am hoping that I shall get fitter and then I can start putting an extra mile or two a week into my long runs on Sundays.  That half marathon is only a few months away now!  And who knows, they could be other races or activities that are in the pipeline!

Geeky stats

Track Session

Hels and PhysioMike have a timed session planned today.  'So Lets Go Running' crew were also joining us as well, as part of their monthly track sessions.  There was also a film crew at the track, so  there were quite a few people about.  They were filming Dina Asher_Smith, a local girl, world junior 100m  champion!  And she does run like the wind!  But in our group there were about 35, a very big group.  

After the warm up drills, which also included, first off, a run on the grass which we had to climb the bank, as Dina and her entourage were still busy on the track.  Climbing up there was a challenge!  It was a bit slippy!  I didn't fancy trying to come down it, so I ran all the way around and as it neared the last 100m it sloped down, so I decided to not run back the same way and to just walk up past the changing rooms, I should be ready for the rest of the warm up drills.

The session today sounded, well, it sounded easy!  I thought I would just breeze the first bit at least!  The session was run hard for 20 sec, then stop, or walk for 10, then run hard for 90 seconds and the rest for 10 seconds and then run for 4 minutes with a 4 minute break before doing it all again!

The 20 second blast I thought would be easy as I just flew off the line, thinking "I shall be at least half way round"  Yeah right! Just half way through that first 20 seconds I was wondering when Hels would be blowing her whistle for the stop!  It's quite hard running to run hard you know!  And it's something that my body isn't used to.  My mind is, in my mind I fly around easily 5k's 10k's even thinking I could do marathons in 5 hours!  But then again in my mind I also think I sound like Whitney Houston when I belt out "I Will Always Love You!"

On the last rep (we did three by the way) I was chatting to one of SLGR members, Mel.  She thought I had some gizmo or new fandangled step counter attached to me, but I had to tell her "Actually, it's my shoe,  I have ran them to death" I am sure it's the death cry of my shoes!, it's just this annoying 'click, click, click" every time I land on my right foot.  I won't tell you what one of my group 0 ladies thought the noise was!

I was really pleased to hear the whistle blow to start the last 4 mins of hard running.  I have tried my hardest, but I know I could have done better!  I know I could have ran just that little bit harder!  Next time, you'll see, I shall try just that little bit more!  And that's the way I shall keep on with my track sessions.  Really work as hard as I can, and then try to work even harder the next week!

A truly brill running day today.  Another rest day tomorrow, and I my next running will be Saturday with the beginners group, their last session before ParkRun!

Geeky stats.

Two On Tuesdays!

Hello blog lovers.

I love club nights, have I told you that before? Giving back to a great club by encouraging runners back into the fold,  getting the newbies to realise that Group 1 is just as do-able as Group 0 or just being there for the those that just need that little bit more TLC to get back on form!

Group 0

We had a quite a few in our Zero to Hero group today, there were 8 of us.  I think that is the largest number of runners for group 0 yet!  JJ came along today, it's always great to run with JJ, we are doing the BUPA 10k next May, it will be her longest ever run!  So we got some training to do there girlfriend.  I shall have to organise some Sunday runs so that  we can train together.

I still haven't sorted out a couple more group 0 routes yet, so I chose the more challenging and slightly longer route of Petts Wood High street.  Wendi was back with us in group 0, she deffo has found her mojo.  This route is going to be good to do.  I can't wait to see her face when she gets up this hill and the next one, then run along till we get to the memorial hall for our scheduled stop.

The last time I ran this route with her she was really beating herself up, in fact so bad I almost called the police on her for GBH!  I know she won't mind me saying this, but she was in tears when we got to the hall, and she was so disappointed that she just couldn't run all the way!  The fact that she had been out of the running for a while didn't do much to console her!

But this evening, well, this evening it's different.  I took her way back to the beginning, to build up her stamina from the group up all over again, I banned her from coming to group 0! And just took her and Tracy out on Monday mornings.  And it all paid off.  She was leading the way up the hills, beating her self, but in a playful manner.  It was a different Wendi when we got the memorial hall this time, big smiles, no aches, ran all the way, nice a easy, well, actually she stormed up there, (which if she wants to build stamina is probably not a good thing, as she needs to learn to pace herself, even on hills)

Auriol is doing really well, keeping up with the group, we were all a nice tight group this evening.  Such a pleasure to run along with these ladies this evening.  A real feel good run.  Of course the youngsters were in the front, where they should be, and they are doing really well.  Two of them are going to do ParkRun in a couple of weeks, Clare and Keeley.  They are looking forward to it, in fact Clare said she was excited!  Now that's what running does for you!

Vanessa and Georgia are looking good!  They have one more beginners session to do before they do the park run the following week!  It's going to be great!  All in all a fabulous run, I was having a blast.  These ladies think that I am here helping them, but it's like the other way round, they are helping me keep my love of running going, just watching people get fitter and begin to love the running!

Group 1

Illustrious Leader was leading today.  "A flatish route" she said in her briefing "With a hill at the end" I think she had taken some lessons from SingstarJo who took us on her Non-flat 'flat' route!  But I was feeling good, I am sure I can cope with I.L.'s flat route.  She did mention the route in her briefing, but I never know the names of the roads, so I couldn't quite figure out which hill at the end she was talking about.  Still, I am sure it will be do-able!

The first part of the run was flat, all down hill, slightly, to St Johns road, then some little ups as we ran up St Johns. In fact, I think the next road had an 'up' as well but they are just slopes (aren't they) and I think the next road had a hill somewhere on it as well.  And then the road that took up to the little ally way, well, that had a huge hill on it as well! But we are still far from the end.  I started to realise then which 'hill' at the end our Illustrious Leader briefed us about!  Cardiac Hill!

I love hills, I love hills, I love hills!  Does this stuff actually work?  But hills are our friends, they help build muscle and stamina and all that stuff that helps us keep fit! And besides Petts Wood is a hilly place!  But I kept up with everybody, almost, I was at the back and I did walk up some of Cardiac hill! But I kept thinking "Well Old Girl, you did do Group 0" I think of excuses now rather than beat myself up!  I think I should try to adopt that philosophy all the time!

But after Cardiac Hill, with the little break at the top while we waiting for the super fit group 1'ers to do the loop, I ran really well all the way back to the rec.  I tried not to think about how good I was feeling right then, or how good my running was, just in case it put me off, or worse, I fall over my own ego!  But I did allow myself a smile.  I was still at the back of the pack, but I wasn't feeling annoyed or tired.  I was feeling kind of good!  

A fabulous run today! Even with that hill at the end.  I think we should rename it to the "Hill we dare not utter then name" hill. But its all good for us, that I am certain about!  Rest day tomorrow and looking forward to running on Thursday, with some great company, first in the morning and then Track in the evening!

Geeky stats

Monday Madness!

Hello blog lovers.

This morning I woke up to a dismal day!  The sky was grey and the rain came down.  But, training is training. Unlike the wicked witch of Oz, we do not melt in the rain!  So after the school run I got my things together and the went to collect Tracy.  We were not going to be doing the usual Monday morning route today, we were going to the park!

Wendi lives up the end of the road so she was going to meet us at Normans park.  I thought it would be good to show Tracy exactly what we are aiming for.  Show her the route, get a feel for running in the park.  But the weather was deffo against us!  Me and Wendi synchronised our watches and we started on our run, from the carpark end we went through a the gap in the fence to run walk on the grass.  It was very soft, very slippery, even just for walking on.  Our Two minutes finished while we were still on the grass and we started running.  That's when I decided that it was best to stick to the tarmac for the whole way round.  At least we know that we will cover the 2 miles that we have been doing!

Tracy said that she had been doing her 6 minutes of running and 2 of walking on the tread mill at the health club she goes to.  I am not a fan of the old dread mills, and as Tracy will find out, she will know why!  The first 8 minutes of running done and both ladies were doing brilliantly.  The first run is always the hardest bit, your lungs suddenly wake up and say "Whoa, blimey is it that time already" and then they try to get the oxygen into your blood stream and get rid of all that bad air, as well as have their 'morning stretch'  I guess it's a bit like getting teenagers out of bed, while getting the toddlers dressed ready for nursery school and making the babies bottles for the day, all while trying to get yourself a cup of tea, breakfast and get the dinner ready for later!

But once it's all settled down, the lungs work perfectly, you're under control, your breathing rhythmically and enjoying the run! Can't say much about the 'house wife' scenario I used as a comparison!  I was never organised!  The second 8 minutes started and both the ladies were looking good, Wendi chatting away keeping the pace going Tracy with a true concentration on her face, wanting to keep going for the whole 8 minutes.  I must learn to count properly because I told Tracy that we had 30 seconds left when in fact it was 2 minutes and 30 seconds left.  As you can guess, maths was not my strong subject either!

The rain continued to come down, not heavy but enough to make 'noises' on our rain coats, and best of all to keep us nice and cool.  The last 8 minutes started, I thought this would get us back to the carpark, just perfectly timed! But that last 8 minutue stretch Tracy was struggling, especially when I did the whole calculation thing wrong again!  "I'm running to the tree and then I'm stopping" she said with that determined look on her face. I knew that would mean she wouldn't be completing the 8 minutes of running, and I knew she would be disappointed with herself, so I just encouraged her to keep going, Wendi encouraged her to keep going and between the two of us Tracy made it passed the tree she had chosen to stop at and kept going.  Even with the last 15 seconds we encouraged to to just put a bit of speed on, there was no need to save any energy for another 8 minutes of running.  And she did it, she found that last bit of energy for a short sprint!

Geeky stats for you.



Then there was my run.  I wanted to do some extra miles, I need to start building up the distance again.  After dropping of Tracy I drove back to my place and parked my care.  Still dripping wet from the rain  I sat for a few seconds watching the rain 'fill' in the windscreen with more raindrops that the wipers had wiped away.  I looked at my wet running cap on the chair and then looked out and up to the sky.  "Well Old Girl" I said to myself, "It's either going in and getting breakfast, and then maybe you will get it together to go running again later, or just get your fat, wet, lazy arse out now and be done with it"

I turned on my Garmin, saved the the first run and it seemed the satellites how found me straight away.  "I should go now, before I go in, I'm all ready wet, so just flippin go now" I said to myself.  And so I did.  I started up to Petts Woods again, in the rain, thinking to myself, "this is total madness!" I mean, who else goes out, again, in the rain for fun, after being out in the rain, for fun already!  Only runners!

I chose my route, it was going to be up Hollingworth down Shepperton then into Petts Wood to run along past the Daylight Inn and then back down Southborough   I started off ok, I had stiffened up slightly from getting from Normans Park to here, so I had to loosen up all over again. I was also feeling a little bit chilled, but the harder I work the warmer I will get.

I only wanted to do another 5k, and I think the route I had planned would get me the extra 3 miles I wanted to do today.  Getting up the hill on Hollingsworth, although still blooming tough, I found I can do it without puffing out my backside like I used to do.  Now that's when you know you are getting fitter!  I know I have to build up my stamina again, my energy over distance.  And I am hoping that the track sessions will help build up speed for me, as long as I make sure I put in the effort of course.  Those track sessions right there, they are going to be my 'beatings', Not from Hels and PhysioMike who do the sessions, they have nothing but praise, but the beatings will have to come from me!

Anyway, I digress.  If you can read between the lines then I was feeling a little disappointed with my solo run!  Which is why half way round I started to think about the track sessions and how I am going to have to really train hard and put in tons of effort, unlike my solo run today!  But as Sherry said on Sunday, "At least you're out here, doing it"  Yes, at least I am out here doing it, and I am running faster than any one sat in the houses dunking the digestives in the hot sugary tea while watching Jeremy Kyle!

When I got back from my run I looked at my watch and realised I was a tad short of my three miles!  I realised then that I usually go do to the Harvester and go through the park! Darn it!  But I did a little extra bit when I had to run around to the shop to get my poorly son some lucozade and soothers!

So geeky stats for my solo run,