Hello blog lovers.
I am determined to keep up with my blogging for every time I run......or cycle...So here with blog no.3 in 2 days!
It's Tuesday and it's club night. The weather is really quite mild, it's going to be a good run I think. J.J. and Wendimoo are not with me today, but I do have LittleJ and Auriol. IllustriousLeader also joined me, along with Carole, Steve and Liz! Liz, if you remember, came on a club night a couple of weeks back, thinking it was a 'homework for beginners' session. But this evening she was here under no illusions, she chose to come along here to join in a group 1 session.
I hadn't quite got a route in mind, I thought we would just run one of our usual ones. And really, that was quite good 'non-planning'. The route that I chose was more or less the same route that we did with Liz when she came for that first time. This time she seemed to get up that hill with no problem, she was just a few seconds behind us as we waited for her at the top! Right there, you can see the improvement! Steve is also coming back from a long absense of running. He has the right plan in mind, it's just getting implemented. Making the time and the effort to get out there. That is the hardest bit, actually getting out of the door. Even then, if you haven't got buddies to meet up with you can quite easily talk yourself back into the house!
But once the running bug has been unleashed, it's hard to ignore. My sister-in-law decided to come along to our beginners group this Autumn, but sometimes it's a little difficult for her to get to us on a Saturday. But she has been doing her homework, and she enjoys it each time. So much so that she has joined her nearest running club to her So Lets Go Running, run by Brian Page and Dawn Ammet. The running bug really has taken hold of her! If if you don't go running, even if you have put it aside for a week, two weeks, or more, the thought of 'When can I get back to it' or if it's lazyitus that is keeping you from running the thought would be 'I should be out there running!' So there is no getting away from it once you start!
Most of this evenings route was fairly flat after Kingsway, and we could really concentrate on doing some quality running, taking it steady and slow, building up stamina, concentrating on breathing. We was only just saying today, people come back from injuries after a few weeks and then want to jump straight back into the same group they were in before the injury! Now while some folk can do that, really it's always best to come back slowly. We have so many groups now, catering for all paces and distances. You can come back to running in a couple of groups down from your usual group and build up again! It works well!
Anyway, I digress, as usual. We ran along Crescent Drive. There was no stopping Liz, somehow while we were chatting and taking a walking break Liz had actually gone ahead of us......running.......and looked as if she had no intention of stopping! So we all ran on after her encouraging Steve to keep on going too. We ran/walked all the way to the stop at the end of Shepperton Road. From there I decided to change the route slightly so that Liz can carry on enjoying the run. I think we were to go along the undulations of Great Thrift etc, then I could become a struggle. So the more 'gentle' incline of Beaumont would be more favourable.
From here though I could see that both Steve and Liz needed a little more focus, so the lampposts came into play. Run to one lamppost then walk to the next. But they were doing run two lampposts then walk one! Both of them did really well. We soon got back to Crossways. I sent the others ahead to run up to the rec while I ran along with Liz, encouraging her to run lamppost to lamppost all the way inside the rec. Steve had left us before Crossways and walked on up to the station. A brilliant run with the group 1'ers. Loved it!
Geeky stats.
Tuesday, 25 October 2016
Monday, 24 October 2016
Homework - With the Beginners!
Hello blog lovers.
"Not another one?" Well, yes, but now I am all blogged out, because this one is all about todays run. I had noticed that on the PWR Beginners page on facebook that a few of the beginners were meeting up at 8 this evening. I offered to come along with them and support them. Martina and Ann-Marie were the two ladies that were meeting up.
NaggyNeighbour also saw that I had offered to go along this evening and she said that she would come along too. That would be blimmin perfect! Because then, I could deffo suggest going out on the streets! See if they would like to 'preview' the route that we will be taking in a couple of weeks time when we take the group out on the road for the first time! They looked as if they might like that. "Its just a loop, but on the roads" I said. "So, do we turn left or right" asked Martina.........Well, neither really, ".....um it's actually more or less straight up" I said.
The hill...incline wasn't a surprise for Martina, she had walked down here in the first place! As it was 8 in the evening, and a bit chilly, although fairly mild still, our warm up was going to be a slow jog up the incline! We started our run, that hill is a bit of a shocker when you first see it! It's a cheeky, steep little hill, that flattens out before an everso small incline till we get to the top of Kingsway. You just get into the zone and the run.
The first time we ran up the hill, I was there, right by them, Naggy was there with Chocolate, she loves a run, and we were encouraging them all the way, giving little bits of advice. The down hill was welcomed....including by me. The first 8 mins took us as far as the beginning of the down hill section. Normally I would run every down hill, but, this is on the timer, the homework we set for the beginners, and so we stopped running and started walking.
The next 8 mins started half way along the down hill section, that's better, let the hill......incline do all the work, relax the arms and shoulders, shake it out and just lift up your legs! It's that easy on the down hills! But then of course, the 8 mins took us back to the up hill again. This time it was me that was struggling! Way too much socialising and stuffing my face over the weekend! It certainly shows. But then, also, having left over curry for lunch probably not a good idea either! I know, excuses! I was just glad that Naggy was with me, she kept right on behind Martina and Ann-Marie talking them through the hill! I just kept a few paces behind them! I will have to play catch up when we get to the flattish bit!
It's surprising what you can do when you think that you can't do it, and probably wouldn't do it if you were on your own, for that hill, that second time round, I would most certainly have walked before the 8 minutes had finished! But, I did exactly what I tell the beginners, "Slow your pace, smaller steps, use those arms to hoick you up the hill" because the second time round it was a blimmin hill! And if we have to do it again then I no double I will upgrade it to a mountain!
As it it happened, the third 8 minutes........took us up the hill! I almost suggested going straight into the rec, but I thought the gate would be closed and I didn't want to stop the running so that I could open the gate! The third 8 minutes took us only half way up Wood Ride! But I kept up with them, and probably would have kept up with them to the top of the hill.....that's my story and that's what I'm sticking to! I guess that maybe they could have been running a bit easier on the third one.....!
We walked down to the rec, and finished off the homework with the cool down stretches! I can see these two young ladies joining PWR group 1 very soon, and then moving on through the ranks! A great run today, thank you ladies and thank you Naggy for coming along too!
Geeky stats.
"Not another one?" Well, yes, but now I am all blogged out, because this one is all about todays run. I had noticed that on the PWR Beginners page on facebook that a few of the beginners were meeting up at 8 this evening. I offered to come along with them and support them. Martina and Ann-Marie were the two ladies that were meeting up.
NaggyNeighbour also saw that I had offered to go along this evening and she said that she would come along too. That would be blimmin perfect! Because then, I could deffo suggest going out on the streets! See if they would like to 'preview' the route that we will be taking in a couple of weeks time when we take the group out on the road for the first time! They looked as if they might like that. "Its just a loop, but on the roads" I said. "So, do we turn left or right" asked Martina.........Well, neither really, ".....um it's actually more or less straight up" I said.
The hill...incline wasn't a surprise for Martina, she had walked down here in the first place! As it was 8 in the evening, and a bit chilly, although fairly mild still, our warm up was going to be a slow jog up the incline! We started our run, that hill is a bit of a shocker when you first see it! It's a cheeky, steep little hill, that flattens out before an everso small incline till we get to the top of Kingsway. You just get into the zone and the run.
The first time we ran up the hill, I was there, right by them, Naggy was there with Chocolate, she loves a run, and we were encouraging them all the way, giving little bits of advice. The down hill was welcomed....including by me. The first 8 mins took us as far as the beginning of the down hill section. Normally I would run every down hill, but, this is on the timer, the homework we set for the beginners, and so we stopped running and started walking.
The next 8 mins started half way along the down hill section, that's better, let the hill......incline do all the work, relax the arms and shoulders, shake it out and just lift up your legs! It's that easy on the down hills! But then of course, the 8 mins took us back to the up hill again. This time it was me that was struggling! Way too much socialising and stuffing my face over the weekend! It certainly shows. But then, also, having left over curry for lunch probably not a good idea either! I know, excuses! I was just glad that Naggy was with me, she kept right on behind Martina and Ann-Marie talking them through the hill! I just kept a few paces behind them! I will have to play catch up when we get to the flattish bit!
It's surprising what you can do when you think that you can't do it, and probably wouldn't do it if you were on your own, for that hill, that second time round, I would most certainly have walked before the 8 minutes had finished! But, I did exactly what I tell the beginners, "Slow your pace, smaller steps, use those arms to hoick you up the hill" because the second time round it was a blimmin hill! And if we have to do it again then I no double I will upgrade it to a mountain!
As it it happened, the third 8 minutes........took us up the hill! I almost suggested going straight into the rec, but I thought the gate would be closed and I didn't want to stop the running so that I could open the gate! The third 8 minutes took us only half way up Wood Ride! But I kept up with them, and probably would have kept up with them to the top of the hill.....that's my story and that's what I'm sticking to! I guess that maybe they could have been running a bit easier on the third one.....!
We walked down to the rec, and finished off the homework with the cool down stretches! I can see these two young ladies joining PWR group 1 very soon, and then moving on through the ranks! A great run today, thank you ladies and thank you Naggy for coming along too!
Geeky stats.
4 for 1 - Bargin
Hello blog lovers.
Yup, I have been running just didn't blog it! Tut Tut! So I shall squeeze them all in this one, keeping it as short as poss, I promise.......!
Yup, I have been running just didn't blog it! Tut Tut! So I shall squeeze them all in this one, keeping it as short as poss, I promise.......!
Wednesday Wander!
I picked up Tracy for our training run/homework run around Normans Park. It's the 6 minutes running and 2 minutes recovery! We chatted on the way to the park, having a laugh and a joke, like we do and then it was time. It was not too bad, weather wise, at least it wasn't raining. We made our way to our start line walking briskly as our warm up. And then we started. Nice and steady, Tracy was setting the pace. I was just letting her do her thing, like last week and letting her run as fast as she wanted. She was doing pretty well, going out faster than usual. She will need motivating a bit later on, on that final 6 min run!
We chatted all the way on that first rep, putting the world to rights, like you do. Then before she knew it the first one was done! We were at the other end of the park too, which means by the time we have done all four reps we should be by the car! Perfect, of course, that is only if we keep this pace going! I know, if I set off too fast, I flag somewhere in the middle and then start taking more walking steps. But we can't do that now, this is a training run. 6 minutes of running, no more (unless I forget to look at my watch) and deffo no less!
As far as I remember, (as now it's Monday evening and I'm still not finished this!) we did brilliantly. Tracy kept up, flagging only on the last rep, but I don't think I felt any daggers in my back this time round!
As far as I remember, (as now it's Monday evening and I'm still not finished this!) we did brilliantly. Tracy kept up, flagging only on the last rep, but I don't think I felt any daggers in my back this time round!
Thursday Morning.
Thursday morning was a fairly mild morning, I met up with my running buddies at the rec. I didn't know for sure who would be running with me. As it turned out it was just me and Auriol. I needed to be with Kirsty at least by 10;45 so I planned on a short run to make sure that I wasn't late. Just a loop, which included running through the housing estate with the huge house.
We ran up through the middle of the woods, a path I haven't actually run up for a while, I'm usually running past at the top and the bottom! It was a toughy, but we just did our own thing. In fact the whole of the run was done at our pace, we walked and talked and ran and talked. We looked at the houses on the estate. And we shared, we shared our time together, our thoughts and feelings. It was just what we needed. Running through His beautiful creation we just chatted away, it really was what was needed. We soon had ran/walked for 3 miles and were back at the rec. There was only one thing left that I felt was needed, a word with Him upstairs, in the middle of the carpark, where else!
Thursday Evening
What can I say about this! But.....Yeah baby....I did it! It was tough, but I did it, I ran in the running bits, and I walked in the walking bits. The session on Thursday evening was 15 minute tempo run, then rest. Then run hard for 2 mins with 90 sec rest, run hard for 2 minutes 1 minute rest, run hard for 2 minutes 30 sec rest and then run hard......then rest for 3 whole minutes! Then repeat the running hard section! If you look at my stats you can see that I did actually runn just a bit harder than the tempo run! I was blimmin, blimmin pleased with that! I so wanted to not run hard, but I did it! Everybody did it, PhysioMike just encourages everyone as they come running past him. Mr. S. was there too, but he wasn't running with me....he told me to run with him!! Well if you know Mr. S. he has this unique run style, in his monkey feet, but boy does he go fast! Needless to say I couldn't keep up with him.
When it was finished I I was walking back to the start and I actually did the whole fist pump in the air thing! Huge smile on my face and feeling blimmin marvellous! Bring it on!.......ok so I was lapped by every single body on the track.......but I ran further and faster than all those on the couch!!
Saturday Morning Beginners.
Well, I made it there, picked up Tracy too, who managed to get up! You see, Tracy had organised a surprise 50th birthday for partner! A surprise 50th at that! We had to keep it all quiet! Well, lets just say it was a great success, the party was rocking! Beer was flowing! And I had my fair share, Tracy was busy making sure that everyone was happy and then had them back to her house after the party, so she had a late night! But we were both there, Naggy Neighbour was driving, thankfully, I don't think I could have! Running, that's a different matter! Who hasn't ran with a hangover before eh!?
ZippySherry was also leading on Saturday, the lurgy has left her, she had managed to sidestep any work and so was taking the lead! It's just amazing to see how many people were standing in front of us! Still have 50 odd people, when I say odd I don't me odd per se, I mean there are around 50 or more! Mind you, us runners have been known to do crazy things once we get hooked on running! Half marathons, full marthons, in the case of Naggy Neighbour, she's thinking about running around the Isle of Wight! And of course there's our lovely PWR crew to run along with them too.
Eight minutes of running, eight minutes. That first week seemed like a long time ago now when they were saying, "I couldn't wait for the whistle to blow" and that was just on the one minute rep. And now, running for eight! You could see that they were a bit nervous and a bit doubtful of what they could do, others were looking at it as if to say "Bring it on!" But I know, once they have reached this point then it's all in the bag! These people here, doing the walk warm laps, doing the drills and silly walks and skips, these people will be the ones that are going to be at Norman Park for their graduation parkrun!
There is one thing they were pleased about, we are only doing 3 reps! Once we all started running I suddenly remembered my heavy night out! I was fine when I was running at the back, chatting with the slower runners, I was just fine! But when I tried to run along with some of the faster runners.....oh.....my.......goodness! I almost had an 'August parkrun' moment!! So I decided that I would just run in the opposite direction and chat to as many as I could.
Eight minutes times three.....done! Smiles all round! Done.......ish. But I was sure that there would be smiles once they realised exactly what they had just done! It really is so rewarding to be able to lead beginners out on a new venture, watching as they reach new goals and smash them! It's just brill! What a privilege it is!
Geeky stats are all up on my Garmin site, for what ever run you would like to see. just click on this one, which is the Track stats, just because I am totally proud of this one! You can scroll through if you want to, to any of the others!
Tuesday, 18 October 2016
Club Run- Lucky Seven!
Hello blog lovers.
I do love club run and I do love leading! Why, because it gets me out! If it wasn't for my club I really would have had a whole day of no exercise. And if someone else was leading group 1 then I could quite easily make an excuse not to go out. The dark nights are here, the chilly wind, and the mojo is fighting to hibernate! I had a bit of a lazyitus day today, I should have gone out for a bike ride or extra run or something, but I enjoyed snuggle under my duvet for an extra hour or so, but my run today was just what I needed and wanted! I really do enjoy running with my mates, and I know I must get out with my cycling pals soon as well, I love riding with my pals, it needs to be done, before cycling mojo decides to hibernate.
I went to knock for my pals J.J. and LittleJ and we walked to the rec. I never know how many people will be joining us for group 1 but this evening there were seven of us, including SingstarJo! It's so nice to run with her again. She has been running in groups 3 or 4, been doing relay marathon but she has also been injured. But today she wanted to come and run with us in group 1.
The route I had in mind was going to take us along the undulations........the more challenging way! So that out of the rec turn left and then left again. We ran all the way along Hazlemere, Great Thrift and Woodland Way, with just one walking section before we got to the top by the memorial hall! We were all there more or less at the same time. Tonight's group 1 is a ver tight group one. We ran.....quietly.......over the 'Troll' bridge, and boy was we quiet! I think PhysioMike would have been so impressed with that! Mind you once we were over the bridge....
I didn't go around Crest View this time, I was thinking of doing the other roads once we ran along Crescent Drive and Shepperton. It was already just over 2 miles when we got to the top of Shepperton, I wasn't quite sure how far this way is, but they way that we are running, it's not going to be any problem. I am thinking it's just a tad over the mile so a perfect distance for group 1. At least going this way it's all flat now, no more undulations or inclines!
This evening's run seemed to finish all too quickly, we were coming out of St. Johns road turning right and running along Tudor way towards Crossways. We were all still pretty tight together, it has been a fabulous run, and now, after crossing over the road, it's time to just give it a little bit more to the rec. SingstarJo was just ahead of me, the other five were behind, I started running, I was trying to catch up to SingstarJo! She looked as if she was just breezing along, she looked so relaxed as she stayed just ahead of me. I just couldn't catch her, I decided to just try and stay not far behind her!
That was a good bit. I enjoyed that. I enjoy all my runs once I get out there doing it! Why is it so hard to do when I am by myself! Tut. I need a telling that's for sure!
So geeky stats and if you dig and delve you will notice that my shoes have done over 500 miles now, I have counted up my cash that I have been putting in my little piggy bank and I have the grand total of £135.00 A new pair of shoes! What a brilliant idea I saw on a Facebook page about putting a pound in the pot every time I ran or cycled! Although my stats says that I have 174 activities done in them, I didn't actually start putting money away until the January! Which is what is going to happen again for next year!
I do love club run and I do love leading! Why, because it gets me out! If it wasn't for my club I really would have had a whole day of no exercise. And if someone else was leading group 1 then I could quite easily make an excuse not to go out. The dark nights are here, the chilly wind, and the mojo is fighting to hibernate! I had a bit of a lazyitus day today, I should have gone out for a bike ride or extra run or something, but I enjoyed snuggle under my duvet for an extra hour or so, but my run today was just what I needed and wanted! I really do enjoy running with my mates, and I know I must get out with my cycling pals soon as well, I love riding with my pals, it needs to be done, before cycling mojo decides to hibernate.
I went to knock for my pals J.J. and LittleJ and we walked to the rec. I never know how many people will be joining us for group 1 but this evening there were seven of us, including SingstarJo! It's so nice to run with her again. She has been running in groups 3 or 4, been doing relay marathon but she has also been injured. But today she wanted to come and run with us in group 1.
The route I had in mind was going to take us along the undulations........the more challenging way! So that out of the rec turn left and then left again. We ran all the way along Hazlemere, Great Thrift and Woodland Way, with just one walking section before we got to the top by the memorial hall! We were all there more or less at the same time. Tonight's group 1 is a ver tight group one. We ran.....quietly.......over the 'Troll' bridge, and boy was we quiet! I think PhysioMike would have been so impressed with that! Mind you once we were over the bridge....
I didn't go around Crest View this time, I was thinking of doing the other roads once we ran along Crescent Drive and Shepperton. It was already just over 2 miles when we got to the top of Shepperton, I wasn't quite sure how far this way is, but they way that we are running, it's not going to be any problem. I am thinking it's just a tad over the mile so a perfect distance for group 1. At least going this way it's all flat now, no more undulations or inclines!
This evening's run seemed to finish all too quickly, we were coming out of St. Johns road turning right and running along Tudor way towards Crossways. We were all still pretty tight together, it has been a fabulous run, and now, after crossing over the road, it's time to just give it a little bit more to the rec. SingstarJo was just ahead of me, the other five were behind, I started running, I was trying to catch up to SingstarJo! She looked as if she was just breezing along, she looked so relaxed as she stayed just ahead of me. I just couldn't catch her, I decided to just try and stay not far behind her!
That was a good bit. I enjoyed that. I enjoy all my runs once I get out there doing it! Why is it so hard to do when I am by myself! Tut. I need a telling that's for sure!
So geeky stats and if you dig and delve you will notice that my shoes have done over 500 miles now, I have counted up my cash that I have been putting in my little piggy bank and I have the grand total of £135.00 A new pair of shoes! What a brilliant idea I saw on a Facebook page about putting a pound in the pot every time I ran or cycled! Although my stats says that I have 174 activities done in them, I didn't actually start putting money away until the January! Which is what is going to happen again for next year!
Saturday, 15 October 2016
Beginners Course Week 5
Hello blog lovers
Today was the beginners group. We are already in week 5! Can you believe that! This week they will be running for 6 minutes with the 2 minutes rest! Of course they all asked about the run for 5 minutes! Nah!!! We don't want to do that! We are on an even keel now! Nothing odd! No way! We don't do 5!.........unless we are running 5k!
Sherry was poorly today, so I am afraid the group had me leading! All 55 of them! Thankfully there are 15 PWR's to help too! I still feel totally out of place up there in the front.....totally a fraud.......totally over whelmed that all these people will be listening to me! Today it did show a tad......with just a few mistakes going on! I think I got away with......well I think I put them right via the email and facebook posts!
Anyway, enough about me.....let me tell you about all these fabulous runners. They have been running, and practising, and running, and walking, and drilling, stretching and running for 5 weeks now. When they first came along for that first week, they were all so pleased to be able to run for 1 minute and now here they are, jumping up from 4 minutes to 6 minutes! There was a little bit of a shock, but I kept them busy, walking the rec, and doing the drills!
It was time now to start the running, the PWR's were all spread through the beginners ready to answer questions, encourage, or just run along next to them. It's what we love to do, and we are hoping that everyone here will love it too. It is a big deal, it is hard running if you have never done it. If you come and watch these beginners counting down the minutes and seconds they are running, waiting for the whistle then you can see it! Even for some of the beginners who are surprised that there is only 30 seconds left of a running rep. "Phew" they say as they begin the walking rep.
Some are smiling all the way, some or just concentrating so hard just to get to the end of the 6 minutes. Some are chatting to their fellow runners helping the to take their minds off the running! It really does work. But one thing they all share at the end of the session, a huge big smile on their faces! It's amazing to see, to watch them all achieve their potential, watching the start of their love of running! Brilliant!
Can't wait to introduce them to running through the woods in the summer, when they all join PWR of course! That is a great run, through His beautiful woods, through fields and by rivers! Extremely special!
So, just to remind myself more than anything, the itinerary for the next few weeks.
Week 6 22 October 8 minutes run/2 mins walk x 3
Week 6 29 October 8 minutes run/2 mins walk x 3(repeat of last week)
Week 7 05 November 10 minutes run/2 mins walk x 3
Week 8 12 November 14 minutes run/3 mins walk x 2
Yup, that looks about right! ZippySherry will be back with us soon, she has had the lurgy, but hopefully by next week she will be as right as rain!
Today was the beginners group. We are already in week 5! Can you believe that! This week they will be running for 6 minutes with the 2 minutes rest! Of course they all asked about the run for 5 minutes! Nah!!! We don't want to do that! We are on an even keel now! Nothing odd! No way! We don't do 5!.........unless we are running 5k!
Sherry was poorly today, so I am afraid the group had me leading! All 55 of them! Thankfully there are 15 PWR's to help too! I still feel totally out of place up there in the front.....totally a fraud.......totally over whelmed that all these people will be listening to me! Today it did show a tad......with just a few mistakes going on! I think I got away with......well I think I put them right via the email and facebook posts!
Anyway, enough about me.....let me tell you about all these fabulous runners. They have been running, and practising, and running, and walking, and drilling, stretching and running for 5 weeks now. When they first came along for that first week, they were all so pleased to be able to run for 1 minute and now here they are, jumping up from 4 minutes to 6 minutes! There was a little bit of a shock, but I kept them busy, walking the rec, and doing the drills!
It was time now to start the running, the PWR's were all spread through the beginners ready to answer questions, encourage, or just run along next to them. It's what we love to do, and we are hoping that everyone here will love it too. It is a big deal, it is hard running if you have never done it. If you come and watch these beginners counting down the minutes and seconds they are running, waiting for the whistle then you can see it! Even for some of the beginners who are surprised that there is only 30 seconds left of a running rep. "Phew" they say as they begin the walking rep.
Some are smiling all the way, some or just concentrating so hard just to get to the end of the 6 minutes. Some are chatting to their fellow runners helping the to take their minds off the running! It really does work. But one thing they all share at the end of the session, a huge big smile on their faces! It's amazing to see, to watch them all achieve their potential, watching the start of their love of running! Brilliant!
Can't wait to introduce them to running through the woods in the summer, when they all join PWR of course! That is a great run, through His beautiful woods, through fields and by rivers! Extremely special!
So, just to remind myself more than anything, the itinerary for the next few weeks.
Week 6 22 October 8 minutes run/2 mins walk x 3
Week 6 29 October 8 minutes run/2 mins walk x 3(repeat of last week)
Week 7 05 November 10 minutes run/2 mins walk x 3
Week 8 12 November 14 minutes run/3 mins walk x 2
Yup, that looks about right! ZippySherry will be back with us soon, she has had the lurgy, but hopefully by next week she will be as right as rain!
Thursday, 13 October 2016
Dirt 'N' Track!
Hello blog lovers.
It's another double for me today! Thursday morning through the woods and the track! People think I am crazy! But I know that if I stop my weight would just pile on and I would end up looking like a blimp in no time!
It's another double for me today! Thursday morning through the woods and the track! People think I am crazy! But I know that if I stop my weight would just pile on and I would end up looking like a blimp in no time!
Woody Morning
I went to the rec this morning as I knew Auriol was going to be there, so no tagging on with the middle group for me today! Also Becky was joining us as well! So that's a nice little group of us to run through the woods. It has been raining, yesterday, and I am not sure if it had been raining early hours this morning, but it was a bit damp in the woods. No more kicking up the dust from the paths anymore this year, I expect now it will always be just slightly damp in the woods. The colours are changing on the trees, even the smell of the woods is changing. Autumn has taken control now.
All though I know quite a few of the paths through the woods I always do the same loop around, it's because I know the mileage around. As I have only a certain amount of time to run before I need to be somewhere, this seems be perfect. I think I should work on another couple of routes that is the same distance, just for a change.
But no matter which way we go through the woods we will be faced with a hill. whether it is right at the beginning or somewhere en route. hills! They are just in there! I guess it does us good, gives a little mini challenges on our run. 'Let's see if we can run the whole of this hill' if it happens to be one of the shorter ones or 'I stopped running half way last time, let's get further this time'. See little mini challenges. It has to be done.
As it happens, this time we are running on the right hand side path as we come through Dog Poo Ally, which means that we get the hill first, with the other smaller hills a bit later. Running up Birchwood I can do. It's on tarmac and there are no roots to negotiate, or puddles, or slippery bits of mud and so it's a lot easier. But Thursday mornings, if we can we will run over those roots, through the puddles and tread carefully over the slippery bits! None stop up there, running all the way! I managed it. The other two close by me running all the way! First hill done!
Of course then I am blimmin knackered! Again! As usual! I got to pull myself together. I need to push hard. But then, I am going to track tonight! I talked myself out of really pushing hard and kept the run to a nice social! Tut, tut. I am sure the girls would say something if we needed to run faster, or less walking bits.! Because, after we ran up the hill we had a slight rest and then just walked for a bit. After that the walking bits happened. My legs just stopped running! I know it was 'Brain' saying "you can't do this" but my body listened to it! I have to try and figure a way of switching brain off!
We carried on along the flat bit, all the way chatting. I thought I had turned down the left path too early but I decided to just keep on going anyway, see where it lead. As it happened it led to exactly when I needed to be......we were on the right path. We ran past the sundial (now what did Mr. S. say was the name of the needle thing on a sundial......a gnome....nope gnu.......gnomon! that was it....did you know this?) I digress anyway, we ran past the sundial to the middle path and then carried on straight at the top of the woods. Some more hills now. First the down hill, which is always nice and then back up! I wanted to run up to the top, I really wanted this. I took off running, the other ladies behind me, either they will overtake me or I will wait for them at the top! Which will it be! Well they were behind me as I ran up and up, I couldn't believe that I was actually doing it......I really wanted to stop but I kept going! It just started to flatten off, there was just a bit more........but I stopped running! Oh well, next time. And....I am running in the evening!
We ran along to Botany Bay Lane and the started down hill before taking the right hand path towards Goss Hill. Auriol said she really likes the cow field that we will be running past. Well, who can blame her, just look at this. We could be in the most rural areas, with just that house that you can see as the only house around for miles! But the fact that just about half a mile away is a housing estate, train stations, schools! We have this in our back yard! Perfect.
The run along the river was good, if slow but we were really just enjoying being out, running.....chatting..... it's what we love doing! It made the time go quickly and before we realised it we were nearly at Dog Poo Ally, "Come on, lets run this last bit of the woods" I said, as we had slowed down to a walk again. Back out on the road, just about 100 meters, if that, to go to get back into the rec. As we were running along Crossways, the other group were running in the opposite direction! Perfect timing!
Geeky stats.
Track Time
So, track! It's been a couple of weeks at least since I've been here. Can't remember why now, apart from last week, I was working to pretty late in the evening! This evening I really felt as if lazyitus would stop me from going out. I was so cosy under my blanket! I could just sit here watching the box, NCIS, CSI or some other crime fighting programme that I love. But, I said I was going out and so I went. Out into the cold, my water with me, my extra layer because I know I will be working hard tonight and will need extra layer for when I have stopped working hard!
I arrived at the track to be greeted by quite a few of our PWR's, including Mr.S. who was wearing his PWR 10k tee-shirt, just like I was! We looked like a couple of book ends! The session today sound easy. Just 3 lots of running with 3 minutes rest......yes that's right, 3 minutes of resting! I can do that, it sounds like something I can do. But the running sections are run for a mile! Or at least run 4 times around the track, rest for 3 mins then do that two more times! But......there is always a but......for those running a parkrun time of 28 or slower then we only have to do 3 laps of the track X 3!
After our warm up drills, which really does warm you up completely (and this after I did a lap, voluntarily!) we were ready for the evenings session. PhysioMike had set his timing thingy app and we were ready to start! "Go" shouted PhysioMike and we all started running, Mr. S. was still have a chat with PhysioMike though! Hmmm? Anyway I did the first lap and the Mr. S said to me "I am going to run with you Old Girl, I want to run a nice steady slow one" I kind of took a gulp........now this is way I say to Tracy when I want to push her a little bit! It's what I need really. And after all, track sessions, for me, is to push myself that little bit harder. There are no tree roots to jump over, it's completely flat, it's a nice spongy surface........a fast surface....... I am going for it!.
Mr. S. was chatting to me the whole way around! Now that really helps. It takes my mind off of things and I can just concentrate on what Mr. S. is talking about! The thing is though, he is always just that little bit ahead of me, an I have to run just a little bit faster to make sure I don't miss anything! It's a good tactic that he has!
The first run section went ok, I think I did well, I am sure I ran faster than I have been doing! That 3 minutes rest section was so needed though! "Come on Old Girl, 11:20 is when we are off" he said to me. And then we were off. I was definitely slow on this rep, Mr. S. noticed it too. "Come on, don't slow down, you can do this" But I stayed with him, albeit the gap was a bit bigger. Most of the other runners were well on their third rep, if not finished by the time I came up to finish my second. "Is that you done?" PhysioMike enquired. I was all set to say yes "No, she still got one more rep to do" I decided that maybe I would just run around once more of the track, not three times, but just once more as people were finishing.
I said to Mr. S. my plan and I don't think he any intention of letting me get away with that! "Yes, yes, come on lets get running" So we started to run, I really had every intention of just doing the one lap. After we had finished that first lap he said "Come on, we can get one more done, you might as well" he said. So again I started to run the second lap of the third rep! Well, at least at this one it will be all done!
So many times I just wanted to walk, I let out a gasp and slowed down my pace "No, no, keep on running" and he was talking about running steady, just same pace, no fast bits no slow bits just constant pace! I know all this, I do, its what I tell the beginners, but at the time, in my brain, that bit of information just wasn't coming! It had be deleted, put in the recycle bin, erased, lost! Whatever, it just wasn't in there, I need to hear it and Mr. S. was telling me. "Just to the two hundred yard line" he said to me "Where is that" I said "Um, it's just this line, or that one there". We eventually got to the 200 meters mark and then Mr. S. said "you might as well run to the finish line" And so I did. I thought that was it, no more, I didn't have it in me. So I stood tall, head up (which did keep flopping down) and the ran "If you sprint then we are going for another 400" he said to me. I didn't have a sprint in my legs! This was as fast as I could run! But at least it was finished..........
I got to the finish line "Come on, one more, just finish the rep, you might as well......or we can just walk it, come on we'll walk it" he said as he tried to get me going! "Na, I can't I'm done" I said. Then another voice started in "Come on, I'll walk around with you too" "nah, it's not there" But with two of them now, Mr. S. and Alex both encouraging me to just walk around the last lap I thought I could do it.
"That's good" Said Alex, "We'll just walk.....before we start jogging" Geeesh.....I just hope Tracy sees this, I get a telling too! But I did it, I jogged that last lap! I finished the session and still had time to do the cool down stretches! Thank you so much.....I really wouldn't have done it with out you! Mr. S. your chatting just kept me going! I can't remember what we spoke about now apart from what the projecting piece on a sundial is, so......have to do it all again next week.......if you need another slow one! And Alex, thanks for 'walking' that last lap.....not sure I had that jog left in my legs but I managed to find it!
So my geeky stats.
Wednesday, 12 October 2016
Training Day - Wednesday!
Hello blog lovers.
We are back at it! Me and Tracy.....and the dog! Yes, I have the little pooch again. probably just as well we are not doing a long run today then! I am running with Tracy today so that she can do her homework, 4 minutes of running and 2 minutes of walking. Last week, after she had said that she had found it easy, I thought I would give her some interval training. This week, I will just run with her, just so that she can see for herself how well she is doing. I know she can run in Group 1, we just got to get back the stamina!
So we set off, I was just chatting away with her about this and that, taking her mind off things. We were running a quite a nice pace. I didn't say anything, just left it all to her. Besides I had the dog to keep an eye on too! She was doing a good pace without me nagging her. The sun was shining, after this mornings rain I was quite pleased about that, but there were some darker clouds looming! We carried on with our 4 minutes of running and two minutes of walking. During one of the walking sections Tracy kept me talking and I missed the start of one of the running sections! That's fine, I shall pick it up somewhere!
The time did seem to fly by, I couldn't quite believe it when she said that we were already on our fourth run section "Are you sure?" I asked her, "Yes I am quite sure" she replied, giving me one of those dagger looks! By now the dog was back on his lead, he had decided earlier that he wanted to go and see the horses, actually go in and see them! I couldn't have that, so there he was, back on his lead again.
We finished our run along the right hand long straight (as you are coming in from Hook farm that it is) perfect timing......ish. I said I would nick that bit of running time back that we missed earlier! But we finished on a high, that's for sure. Tracy is really running quite well, she was speeding up in some sections, but the idea is to keep a nice steady pace! We know it's in there, the speed that is! We will bring it out, once we get the distance sorted!
Geeky stats.
We are back at it! Me and Tracy.....and the dog! Yes, I have the little pooch again. probably just as well we are not doing a long run today then! I am running with Tracy today so that she can do her homework, 4 minutes of running and 2 minutes of walking. Last week, after she had said that she had found it easy, I thought I would give her some interval training. This week, I will just run with her, just so that she can see for herself how well she is doing. I know she can run in Group 1, we just got to get back the stamina!
So we set off, I was just chatting away with her about this and that, taking her mind off things. We were running a quite a nice pace. I didn't say anything, just left it all to her. Besides I had the dog to keep an eye on too! She was doing a good pace without me nagging her. The sun was shining, after this mornings rain I was quite pleased about that, but there were some darker clouds looming! We carried on with our 4 minutes of running and two minutes of walking. During one of the walking sections Tracy kept me talking and I missed the start of one of the running sections! That's fine, I shall pick it up somewhere!
The time did seem to fly by, I couldn't quite believe it when she said that we were already on our fourth run section "Are you sure?" I asked her, "Yes I am quite sure" she replied, giving me one of those dagger looks! By now the dog was back on his lead, he had decided earlier that he wanted to go and see the horses, actually go in and see them! I couldn't have that, so there he was, back on his lead again.
We finished our run along the right hand long straight (as you are coming in from Hook farm that it is) perfect timing......ish. I said I would nick that bit of running time back that we missed earlier! But we finished on a high, that's for sure. Tracy is really running quite well, she was speeding up in some sections, but the idea is to keep a nice steady pace! We know it's in there, the speed that is! We will bring it out, once we get the distance sorted!
Geeky stats.
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