Chipping away towards a new parkrun PB?

So, last week I made my return to parkrun and was determined to go today. However, when I woke up and heard the rain, I almost changed my mind. Thankfully, having seen it wasn’t quite as wet as it sounded, I got my running gear on and headed for the Common.

Having followed my training plan during the week, I wasn’t sure it was going to be a good run. The training runs had consisted of:

Tuesday: 8 x 400m at target race pace

Thursday: 4 mile steady run

Both has been a challenge but I’d completed them which I was pleased about. I have had some calf tightness which I’m dealing with with a combination of stretching and strengthening. Fingers crossed that’ll work.

As I got to the parkrun start area it was clear that the weather had resulted in a smaller number of (approx 1100 vs 900) runners than the previous week. Having started too far back in the pack last week I made a conscientious effort to make sure I started near the front.

As Run Director, Gil, set us off my pace was good and it wasn’t necessary to weave through the masses.

As I started, I overlook the 26 minute pacer and thought I’d try to keep ahead of her.

Following last week’s realisation of the new course as I was running it, I mentally knew when the effort would be required and did my best to maintain pace as best I could.

I have to admit that the main ‘Climb’ felt more of a challenge and I almost walked but I kept mentally strong knowing that it was all downhill/flat to the finish. The last km is mentally tough though and thankfully Elaine J has caught up with me and kept me pushing all the way to the finish.

I crossed the line in 25:38. 56 seconds faster than the previous week. Having reviewed my Garmin stats, 40 seconds of that improvement can be attributed to my improved pace for the first km due to a better start position and a less dense pack. However I was a few seconds quicker on each subsequent km too. I must have tried harder.

Last week:

This week;

Overall, really pleased to have improved my time by so much in the space of 1 week. The training and improved start position tactics are clearly helping but stop a long way to go.

I’m not able to parkrun for the next couple of weeks but will return on the 2nd November and see how I do.

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Return to parkrun

Last Saturday I made a return to Southampton pattern after over 2 years and 3 months (833 days to be exact). I posted about it on Facebook but realise that for some of my FB friends that the return may have little significance. Ignore the italic paragraph below if you’ve heard it all before!

For those of you that don’t know my parkrun back story… Over 6 years ago, I founded the Southampton parkrun event and was its first Run Director. Alongside founding several other events, I volunteered at over 250 parkruns and ran at over 130 parkruns including 50 on the Common. As well as that, I worked for parkrun for almost a year as Head of Technology. parkrun became all-consuming and I gave it a massive amount of my time. It became too much and I had to reclaim my life and my weekends. At the time, I was running at events on a Saturday and often volunteering at Southampton junior parkrun, which I also founded, on a Sunday.

In recent weeks, I’ve been running on a Saturday morning as part of training for a 10K which I DNS. I was enjoying these runs and missed the challenge of an event. The thought of returning to parkrun as a runner crossed my mind several times and I decided that I’d attend on Saturday. I’d not realised that it was parkrun’s 15th Birthday until I re-followed their FB pages a couple of days before.

Although I’ve been running a little more than usual of late, I’m far from my PB potential and set a goal of finishing in a time under 28 minutes and set up my Garmin accordingly. I’d read that as the events have promoted wider participation that the average finish time has changed from about 23 minutes to 32 minutes. I used to start towards the back 1/3rd of the pack but a check of a recent couple of results pages made it clear that I’d need to be much closer to the top third to consider not being boxed in for the first 1/4 of the run.

Having not been for so long, I’d forgotten what time I used to leave home or the best place to park! I left home at 8:10am and headed for Cemetery Road. With over 1000 participants on average, I was expecting the parkrun to be close to full but thankfully there were plenty of spaces left.

As I walked towards the Flats, I got talking to a chap from Halifax who was attending the event for the first time.

On arrival to the start area, I spotted Trevor E who’s a regular attendee at my S&C sessions and we chatted whilst setting up the cones towards the finish funnel.

The first thing I noticed was that the funnel was much further away than it used to be. I didn’t twig why that would be.

As the area began to fill up with other runners, I spotted a few familiar faces amongst the 100s and 100s I didn’t know. A wave to some, a smile to others. I chatted with Sarah S who was one of the Run Directors at Southampton junior parkrun and then spotted ex-work colleague, Teri, with a friend she was going to run with.

The briefing got under way and the pack of runners swelled as the latecomers arrived and found their positions. I was sure I was a little too far back but there was no way I’d be able to move anywhere.

The countdown began and we were off. With such a large numbers of runners, it was a slow start and my average pace on my Garmin implies that a sub-33 finish was expected. In order to meet my target time, I’d need to pick up the pace which meant weaving between packs of runners, nipping onto the verge and occasionally sprinting when I spotted a small gap.

As we got to the Bellemoor Triangle, we turned right. Huh? The course has changed. I was confused as we headed up towards the crossroads at the Showgrounds. I was even more confused when we turned right and ran down towards the Cowherds. This wasn’t like any previous run of the event and I wondered if we’d have to run up the long uphill drag from the Bellemoor Triangle to the north of the Common.

Once we’d run through the Flats again, we again turned right across the centre of the Common and we reached the crossroads again, turned left and headed to the hill heading north towards the top of the Common. The good news was that once we reached the top, it was all downhill and flat to the finish. My pace was reasonable and a sub-27 minute finish was on the cards. If I could increase the pace towards the finish final, 23:30 could be a reality.

In the final 50m, I managed to pick off a few runners and as I crossed the line I looked at my watch to see 26:34. Very happy with that.

As I was walking through the funnel to collect my finish token, I spotted two of the regular S&C participants, Sarah and Oana. Once I collected my finish token, number 400, I headed towards the queues for barcode scanning. I saw Sarah and Oana again but decided to not stop and chat as I was a sweaty mess and didn’t want to impose on them particularly whilst dripping.

Having had my barcode scanned I headed home. Happy to have made my return to parkrun and aiming to return next week with the aim of working towards getting close to my 5 year old PB of 23:34 – 3 minutes faster than my effort. I think that 12 weeks of training may just be enough.. but we’ll see.

The triathlete blog with no mention of triathlon

It hasn’t escaped my attention that this blog, Triathlete In Training, rarely covers anything to do with triathlons and the reality is that it’s unlikely to do so for the foreseeable future. I simply have little interest in participating in events at the moment other than Active Warrior and Rainbow Rampage which both Daniel and I are doing. Life is too busy for any training for any specific event and I don’t need the pressure of preparing for an event.

It’s felt like a fairly hectic first 4 months of the year.

Work continues to be busy with lots of achievements and happy customers.

I completed an excellent first aid course held by Lifeline Training (https://www.facebook.com/LifelineTrg/) with a couple of other Lordshill Road Runners.

The instructor, Brett, was excellent and, although I hope to never need to use the skills learned, I feel confident that I could help save a life in an emergency.

Daniel, Connor and I enjoyed a great skiing holiday with the Trents in early April in La Plagne. It’s brilliant to be able to spend a week in the French Alps with my boys and for them to enjoy the experience.

Daniel has moved from skiing to snowboarding and is really good. Connor tried snowboarding but has decided that skiing is for him. In 2020, we’ll return to La Plagne 20 years after my first visit. I can’t wait.

Having worked with helicopters since my early 20s even I’m surprised that I have never flown in one. When asked for ideas for my 50th birthday in March, I therefore suggested a helicopter flight. I was very pleased to receive a 30 minute pleasure flights from Bliss Aviation at Bournemouth Airport to Corfe Castle and back in mid-April. It was a brilliant experience with some fantastic views of Mudeford, Poole Harbour, Bournemouth and the surrounding areas.

As well as all of the above, a few kayaking and canoeing visits to St Denys Boat Club, the first Lordshill Mile of the year, the weekly S&C sessions I run for LRR, the main other activity has been the family starting to board trainee guide dogs.

I’ve had dogs in my life since birth with about 17 years of later life with Labradors (Harvey and then Milly) with Denise until just under 3 years ago. With us both working full time, a few holidays booked, we can’t commit to a 24/7 pet. It simply wouldn’t be fair. About 18 months ago, we heard about Guide Dog boarding and started the application process which subsequently stalled. Fortunately that changed earlier in the year and we re-applied.

Guide Dog boarding consists of looking after a trainee guide dog overnight during the week and at weekends while they complete their training with a local mobility office. During the week (Monday to Friday), the trainee goes to school to learn how to guide its visually impaired owner.

For about the first 12 months of a Guide dog’s life it lives with a ‘puppy walker’ who provides basic training and a family environment.

The dog then attends basic training typically for about 20 weeks followed by advanced training for 10 weeks. Assuming the dog passes the training, he/she is matched to an owner and they become a fully fledged guide dog.

In order to become a guide dog boarding family, both Denise and I had to complete an application form, be interviewed, have our home checked for suitability, have references submitted and complete a day and a half of training on dog care, responsibilities, the law regarding dogs and the responsibilities of a dog owner. The course, split over 2 days also included dog behaviour, training and lots of practical experience with trainee guide dogs.

The home assessment primarily checks that the house and garden are suitable e.g. the garden is secure, the house is safe, there’s somewhere for the dog to sleep, there’s an area in the garden for the dog to go to the toilet (to ‘spend’) that’s ideally a concrete area for easily cleaning.

Having completed all of the above, we passed and within days were providing a week-long board to cover holiday of 22 month old Golden Retriever, Ludo. A week later we picked up a 14 month old Labrador/Retriever cross Yana and will be boarding her for up to 20 weeks.

Boarding works for us perfectly. As experienced dog owners, we know how to live with dogs and what makes them tick. The mobility office where training is based is in Chilworth a few minutes from where I work so I can drop off in the morning’s from 8am until 9:30am and collect between 4:30pm and 6pm as part of my daily commute. This does mean that my cycling commute has had to be restricted to the couple of days a week that Denise takes Yana to school but that’s a small price to pay for having a dog in our lives.

For all intents and purposes, the guide dog can be treated as a family pet although there are a number of rules including:

– the dog can’t go upstairs

– the dog isn’t allowed on furniture

– the dog isn’t allowed human food or titbits

– the dog must be encouraged to spend on concrete and not out on walksAlso, during the first few weeks of each board, the dog isn’t allowed to free-run (be let off the lead outside the house/garden) or be pavement-walked on its leash. Instead much of the walking is some with a freedom harness and lead (an extendible lead).

Although it’s early days, Guide Dog boarding is working brilliantly for us for many reasons:

– we have a well-trained, well-mannered dog to look after without having to provide that training as a puppy

– we don’t have to worry about the dog being left while we are at work as they are at ‘school’

– we don’t have to worry about kennelling the dog during holidays as other Boarders can provide holiday cover

– we don’t have to pay for food or vet bills as the mobility office provide that

At the end of the boarding period, it’s going to be tough to say goodbye but we’ll know that we’ve helped do something positive for a very worthwhile charity and helped provide a warm family environment during its training and a well trained dog to a visually impaired owner once training is successfully completed.

Getting back on track

In my last blog post, I shared the news of my bad back and how it was impacting my goal of being fit when I reached the grand ol’ age of 50. The good news is that after 3 weeks of inactivity, this week I’ve been able to get active again.

In fact, the previous week I was able to start the ramp up by walking regularly both during lunchtime walks as well as in the treadmill.

This Monday, I got back in my adventure bike and commutes to and from work. I felt my lower back aching a little in the evening so decided to alternate my cycle commute days by cycling Monday, Wednesday and Friday. On Tuesday and Thursday and Friday, I drove to work and then went for 30 minute runs. Tuesday’s was a little too early with a pre-6am alarm and a run that started while it was still dark.

As well as that, I decided that I’d try to walk around 2 miles a day. There are lots of health benefits of regular walking and this also acted as a great way to take a break from the office and a recovery from the cycling/running.

On Thursday morning’s run, I made the decision to complete 2600 miles of exercise this year through a combination of running, walking and cycling. That means 50 miles per week. I’m likely to achieve that with 30 miles of cycling, 10 miles of walking and 10 miles of running.

As well as that challenge, I decided to join my wife on Saturday for a swim. As mentioned in a recent post, I swam once last year. That amounted to less than 1 mile in distance – a far cry from the 100 miles I covered 5 years ago when I was training for triathlons.

Having zero swim fitness, I was pleased to complete 40 lengths of the pool.

With today to complete (a run is planned), it’s been a good week with Garmin summarising my activities below:

So far, so good.

So, my rough plan for the coming weeks will be something like:

Monday – cycle and walk

Tuesday – run and walk

Wednesday – cycle and walk

Thursday – run and walk

Friday – cycle and walk

Saturday – Swim

Sunday – run

Secret ’fit at fifty’ operation under threat

Late last year I set myself a secret operation to be as fit as possible when I reached 50. It’s now 7 weeks until the big day and my plans have been derailed considerably by back pain and the consequential lack of mobility.

Almost 2 weeks ago, I spent a weekend doing a combination of a couple of sessions out on the water kayaking and stoopping over a bike doing bike maintenance. Although the latter left a dull ache, it wasn’t until the Monday morning that suddenly my back seized and the discomfort began.

I had hoped that a combination of regular doses of paracetamol, ibuprofen, stretching, foam rolling, heat therapy and rest would help and I’d be able to get back on with my reasonably active life but recovery has been slow.

That’s meant limited sleep, no cycle commutes to and from work, no running or on-the-water activities and a struggle to get out of chairs and bed.

Although I appreciate that ‘it’s only a bad back’ and it was self-inflicted through inadequate care (likely caused by not warming up before kayaking and poor form/technique whilst paddling and not raising my bike up in its maintenance stand for the hour or so that I was working on it), the impact has been frustrating.

I am focused (for the umpteenth time) on losing weight as part of my ‘fit at fifty’ operation and not cycling each day has meant not having 500-700 calorie bonus due to the exercise calorie burn each work day.

As well as the benefit of burning calories, my regular exercise does make me happier. The lack of exercise and pain has meant being grumpy and fed up. Thankfully, I’ve had a few things to take my mind off the negatives including an exciting project at work and the preparation of the yearly accounts for the Beavers/Cubs/Scout group I’m the treasurer for.

The positive news is that I’m being good, tracking calories and working hard to not exceed my target calorie goal each day and that appears to be working in my favour. I’m also hoping that I’m setting a habit of consuming less ‘bad stuff’ each day and that habit may just ‘stick’ for a while once I’m back to regular exercise.

I have my fingers crossed that a weekend of rest, trying to keep mobile and self care will allow me to get back to cycling next week.

A late look back at 2018

As the first month of 2019 fast approaches completion, I’ve found a few minutes to look back at 2018 before it’s too late.

As a blog about triathlon training, such events seem a distant memory. In fact, other than cycling regularly, my running has become sporadic and I don’t recall the last time I swam! D’oh. I ran a grand total of less than 400 miles and swam less than a mile. With regular cycling commutes to and from work I managed 1600 miles on the bike. This included the Garmin Ride Out – a 50 mile sportive around the New Forest for the 2nd time.

However, 2018 involved lots of water but rather than being in it, I was on it. Much of my free time activity was spent sailing, kayaking, canoeing, rowing or paddle boarding. I feel quite at home on the water.

As well as the activities centering around St Denys Boat Club with almost 35 visits in the latter 5 months of the year, I also spent time on the water on both a narrowboat with a 4 day round trip from Lower Heyford to Oxford and back and finished the year aboard P&O’s cruise liner Ventura on a Christmas and New Year’s cruise from Southampton to the Canary Islands and back.

2019 looks to be a similar year in terms of activities. I’ll be 50 in mid March and hope to keep as active as possible. I’ll take part in the Active Nation Active Warrior events in July (Rainbow Rampage with the boys) and October (Active Warrior). Aside from that, I have no plans to enter any other running events.

I’m hoping to make regular visits to St Denys Boat Club and will be enjoying a week dinghy sailing in the (hopefully) warmer water of one of the Greek Islands.

My coaching is still going well as I approach 3 years of leading weekly Strength and Conditioning sessions for Lordshill Road Runners. The sessions are still regularly attracting between 30 and 40 participants each week. Feedback remains overwhelming positive and there are a good mix of regulars and newbies taking part.

So that’s it. Last year in a nutshell and a quicker look forward to this year’s plan.

Summery Summary

This summer has been a good one. Since the near zero temperatures have set in, it seems like a distant memory and before that’s lost for good, I thought I’d better put key to keyboard to capture a summary of my summer.

Coaching my weekly S&C session out on Southampton Common was fun as usual. The sessions were well received and the weather was kind. We’ve had several indoor sessions since September and participation has increased although it’s been a little sad to see some of the regulars leave to start new adventures, several new members of LRR have been regular participants at the sessions.

My own running has been sporadic at best. I enjoy it when I do it but can’t get into a rhythm of weekly sessions. Although I have a habit of lining up races to try and motivate myself to train, my enthusiasm for races has declined over the last year or so so the incentive of trying to gain a PB doesn’t currently lead to anything other than a DNS and a wasted entry fee.

Cycling to work remains my exercise of choice. With a 10 – 11 mile daily commute, the return journey is enough to burn 650-700 calories on average which tends to be offset with treats rather than weight loss. I have a goal to help focus on the latter but need to find the enthusiasm to press start on tbat journey. Our daily rag, the Daily Echo, continues to post stories and readers letters enticing motor vehicle users and cyclists to bash heads over:

– cyclists using pavements – I avoid them unless it’s not safe to be on the road and I have no other choice.

– cyclists not paying road tax – no one pays rod tax and as a council tax payer, I make the same contribution to the upkeep of our roads as every other council tax payer. When cycling, I cause less damage than a 2 ton+ vehicle.

– cyclists not using cycle paths and cycle lanes – the use of cycle lanes and paths use is optional based on the cyclists choice taking into account experience and skill on the road. The Highway Code states that very clearly. I avoid cycle paths and shared use pavements as they are more often than not less safe than being on the road for me as a cyclist and for pedestrians. Their condition is often appalling and getting on and off then can be dangerous, and in some cases, impossible.

– cyclists jumping red lights – it makes my blood boil too but I see motor vehicle drivers do this frequently.

– cyclists acting irresponsibly – also agree on this. However, road users of all vehicles as well as pedestrians can all act stupidly when faced with travelling along or crossing tarmac covered ground.

– ninja cyclists or cyclists with bright lights – I want to be seen whether its night or day. I wear high viz when on two wheels and have lights on my bike and flashing regardless of whether it’s day or night. You wouldn’t miss me on the bike which I hope means you will miss me.

– cyclists not wearing helmets – I’m afraid that I believe that if a cyclist isn’t wearing a helmet they are jeopardising their life. I always wear a helmet in a bike and always will. I’d be stupid not to.

– cyclists not having insurance – the likelihood of a cyclist causing damage to another vehicle or a person is far less than a motor vehicle user and therefore insurance isn’t a legal requirement. However, I have cycle insurance that covers both liability and legal costs.

The main focus of my summer adventures has been out on the water on the River Itchen with about 25 visits to St Denys Boat Club. I’ve really enjoyed paddle boarding, kayaking, canoeing and sculling (rowing) as well as dinghy sailing and can’t wait for the weather to warm up so I can get back out on the water with Daniel. Through the winter, I plan to kayak, canoe and row when possible in the hope I can stay afloat and not perish in The hyperthermia-inducing murky depths.