Nov-tastic

The wonderful people over at Marathon Talk, as well as putting together some fab podcasts every week, run a number of motivational competitions including their Spring marathon training one called Jantastic (which incidentally a lot of the Good Run Wall peeps are already signed up to for next year - including myself).  The aim of this is to set realistic goals and stick to them: and ticking off each planned run gives you a percentage/points ... well if this month was part of Jantastic I would be getting 94% for only dropping one of my planned 17 runs (for reasons explained in my Grumbles and Bruises post). It's nice to see so many ticks in my planner!

Also had the rather fab news that, although still rather painfully injured, my friend from the wall has had good news from their physio which means they will be back in the swing rather sooner than they had feared: so glad that we won't be losing them after all. Sending lots of hugs their way whilst on the injured bench though.

November Planner plus lots of ticks!

Today, being Thursday, was a run out with my JogScotland group (complete with a t-shirt I personalised yesterday - I don't think my gel-writing skills are up to much!).  We were down to two Jog Leaders this week for various reasons, which meant that we had to be a bit more inventive with routes etc.  I went off rather faster than I had intended to do after Monday's rather longer run - and quite enjoyed being pushed by two more advanced runners - spent the run between the lead group and running back on ourselves, and the more middling group.  We had pushed ourselves rather hard in places so we did allow ourselves a bit of a walk break after about 35 mins (courtesy of a rather too steep hill than we could face) - but looking at the pace we were setting much of the time it was much harder than I am used to!

Stats are a little odd, as we did some sprinting and doubling back in the railway tunnel, and therefore without satellite signal, so I'm not going to put them up. I have compensated at least on the distance for this by altering the GRG map of the route - and despite the walk break have ended up by my best age grading (which does sound right, given the perceived effort etc to keep up with the faster runners vs the pace when not underground!)

Aches-wise: my knee was grumbling a bit during the 2 million graduation ceremonies I've sung at this week (well, that might be a slight exaggeration) but was actually fine when running; back is complaining a little again but that's probably the singing/weird seats and is feeling millions better having achieved hot water bottle; and blister seems to have randomly sorted itself out (feet are weird).

Still debating parkrun potential this weekend: I really should have a slower run in the week, if only to be nice to my poor joints, but I also don't want to get totally out of the habit of it! I guess I'll decide what to do when Saturday morning comes round (and I always have shopping to buy if not - so an alternate route is to potter over to Morrisons and bus home). Think 3 miles should really be my max though, so as not to go too far over the 10% increase if I can help it - don't want to end up with an injury again.

Downs and Ups

After a bonkers weekend involving a fabulous Thanksgiving feast with friends, a second feast courtesy of our amazing parish lunch team, and a day of singing a two and a half octave range (ouch), this morning started on a rather sad note.  I don't want to mention names (as this blog is supposed to be reasonably anonymous) but one of the really inspiring runners on the Good Run Wall is suffering from a very painful recurring injury that may put her out of the game for a long time or indeed permanently.  This person has been an inspiration to us all, not just me - as is her non-facebooking husband - as both have overcome so many challenges in the last few years, and although I totally understand her decision to leave the wall because of all the running posts - I will really miss her, her stories, and her support.

Sad Mousie 

The crazy weekend had also left me (even more) knackered and with a splitting head - so was half planning on using my gym pass for the Carlton to go and enjoy treadmills and saunas - but I want to be awake enough to enjoy that so decided on a circular route instead.  Once I got out the door it took about 2 or 3 mins to relax into the run (which is admittedly much better than it used to be!) and I decided to go for the longer of two possible routes I had considered which would take me round the park via Duddingston and then back up the wonderfully-named Innocent Railway.

However, when I got round to Duddingston (and after a weekend of rich food) I was beginning to feel like the dreaded gingerbread man was in possibility of making a visit, so I decided to change my route to head to Morrisons and its bathrooms! Nearly changed my mind again at a crossroads and was considering the possibility of continuing to Portobello - although that would have required a rather longer walk back.

Despite the dodgy tummy, I didn't really feel like stopping running - really felt today like I was getting into some kind of flow.  So once I had made a quick stop in Morrisons, and another quick one in a newsagents to top up my gas and electricity cards (hence some rather short laps in the middle of the Garmin stats) I ran most of the way home: making a 50 ish minute run rather than the planned 35.  Feeling pretty good for it, even if I can't really count it as 50 mins solid running, and I was definitely getting tired by the end. Also got the odd niggle: an annoying blister on the underside of my right foot (which might be sock related), and my right knee has started aching a touch since I started writing this post.  Don't think either are anything serious, but I will be careful on my next two runs just to make sure.

This is also the first ever run that I've done where every single other runner I have passed has returned my nod of hello: even though that's only 3 people, it's still better than previous experience!

For some reason GRG stats are a wee bit different to the Garmin ones (by 0.04 of a mile) - although I'm wondering if the GRG ones are done off the map plotting rather than the satellite. However, it's still rather nice to get close to the 5 mile mark again for the first time in a long time. Onwards through Week 9 of training ... 146 days to the VLM (and only 55 to my half avec Grandad).

  

Black ice

After conquering Arthur on Thursday, and knowing I have a rather full diary today, I had already decided that parkrun was out of the question this week as I am covering the museum opening hours, and needed to make a contribution of sorts to a Thanksgiving dinner held by a friend of mine ... so instead I had planned that my run was going to take me to Morrisons where I could stock up on things I needed for cooking.

After feeling exhausted the whole week, I was also quite glad of the long lie this morning - although Scottish parkruns start at 9.30 rather than 9 to allow for our more Northerly location, I have to get a bus out much earlier.  Had a few options routewise: a 3 miler via Duddingston, my usual 1.7 mile direct route (or with a wee detour to make 2 miles), but went for option number 3 which was a route via Abbey Hill (previously untested but overall turned into just over 2.5 miles and my allocated 30 mins).  

Mostly a nice slow, easy,  run - although that was partly necessitated by the weather: I asked SIRI for the temperature this morning and he said "Brrr, it is 0 degrees".  Quite a lot of black ice out on the footpaths - now as someone who rather painfully fractured her coccyx a few years ago, I am absolutely petrified of falling over and doing any more damage to it! Cue some rather tentative corners and a lot of staring at the state of pavements!

There were a few times I nearly though 'ok I've had enough' but each time I just told myself to go a little further, and ended up surpassing all my targets - definitely starting to win the mental battles with myself! Roll on week 9!

Stats from GRG

Mousie the conqueror ...

In the middle of Edinburgh there is a park, which is only there because of a whopping great volcano in the middle of the city: the high point being called Arthur's Seat ... around much of the hill there is a road, conveniently measuring 5k.  Despite living next to the park for my entire running life (admittedly that's only 18 months) I have never managed to run ALL the way around this road without stopping ... that is until today!

This morning dawned with one of the pinkest skies I have seen since I was a kid -  a friend of mine took this amazing and utterly gorgeous photo of it from his house while I was still curled up under my duvet hitting the snooze button! No surprise then that it has been chucking down with rain since about 9 am ...

Edinburgh morning sky, 22 November 2012 © Rob MacKillop http://robmackillop.net/photography/

Being a brave little runner (or not wanting to face the GRW peeps if I chickened out), I got my kit on and dragged myself out to our JogScotland meeting place.  Hadn't had very much sleep last night so wasn't really after too big a push - which I said to our leader.  Apparently 'not to big a push' turned out to be 4 1/2 miles around Arthur's Seat and back, but I stuck at the back of the group and it actually felt quite comfortable.

We went anti-clockwise, which meant there was a steep bit at the beginning, a reasonably flat section, and then a long slow downhill - at least that way the hill is soon out of the way! It was really nice having people to chat to along the way as it distracted me from the PAIN of that first bit of hill, and then we were so far behind the 'fast' group that we just plodded a nice leisurely pace home. I'm SO pleased to finally get over that mental hurdle of being able to get round the route, rather than always thinking that it's too tough. Arthur's Seat is officially conquered!

Also quite glad that I took a nice nibble of sugar in the form of a fun-size mars bar so I could get a jolt of something before walking back to the office ... had planned to run parkrun again this weekend, but as this run was much longer than we have done before I might do a slightly shorter run on Saturday so as not to try and push myself too far.

Stats from GRG site here: I did cut out our stops - but they were all roads/waiting on people so I figured I could allow myself the theoretical run-through this time ... now sitting in my office huddled in many layers trying to warm up again!

PB!!! PB!!!

No, I'm not just being over-enthusiastic: I got two PBs this morning and am now grinning like a proper Cheshire puss!

Before ...

Who could have guessed at 7.15 this morning when my alarm got thrown on the floor (and people wonder why I have the über-protective iPhone case), or indeed when I did finally drag myself out of bed at 7.45 that parkrun would even happen never mind anything else. Had not had the greatest of evenings yesterday as I got home and discovered Haagen Daz in the freezer (left by departed-flatmate) and scoffed half the tub which then made me feel very sick and guilty for the diet! Admittedly, six months ago I would happily have scoffed the whole tub and more ... but I was NOT feeling good last night. However, I threw on some running clothes, dug my watch out, and scrabbled for some bus change before heading to my local bacon roll shop for black pudding this morning (with a request for only one slice, not two).

Having kept an eye on the Lothian Buses tracker app (one of the best reasons for those living in Edinburgh to have a smartphone) I saw that the Cramond bus was not really catchable, but I thought I'd have a try with the full knowledge that I would have time to get the Silverknowes option should I miss it.  The 41 had in fact just shot past the empty stop as it had no takers, but having been caught by traffic lights 10 feet after it, the VERY KIND bus driver paused long enough for me to get my lycra-covered arse on board - which I felt sufficiently pleased with to tweet about (cos frankly bus drivers get so much stick normally).

By the time we reached Cramond, there were about 5 or 6 runners on the bus, although God forbid we should chat to each other on our way to the startline - spread out quite a bit along the path as we had oodles of time (which is actually why I usually grab the later bus these days) and took in the rather splendid morning scenery over the Firth of Forth.  Decided to warm up a little on the beach which was a mistake for two reasons: firstly I nearly tripped and twisted my ankle on the wee rocky bit getting down to the beach, and secondly the tide hadn't been out for that long and there were some really deeply muddy bits that were threatening to steal my lovely shoes.  Cut my losses (hope no-one was watching too closely) and did my warm up run on the prom with everyone else.

Having not had the best start to the morning, and having a few aches from my beach excursion, I didn't really want to push for a PB this morning, but instead trogged along to my Bach/Handel/Gluck playlist feeling like I was comfortable but not in danger of going backwards.  Even spotted someone's lost barcode, which I tried to wave to the marshalls around but they weren't watching (they were for the runners returning not us - did eventually rescue it and hand it in after finishins).  I know people have issues with parkrunners wearing headphones, but actually the combination of classical music (note the SMALL c) and the fact that I rarely have the volume up very high anyway, seems to mean that I'm much more aware of people around me that many people NOT wearing headphones!

Worked my way slowly through the field as the fast-starters began to tire a little (well, some of them anyway) and spotted a guy (who is in the VM 75-79 category) who beat me last week by a hair's breadth but who was running at a nice comfortable 10:30/10:15 pace ish and decided to let him pace me around a bit - super fast first place this morning shot past much earlier than normal and the first junior not far behind - it's nice to be among the parkrun old-hands at this point because we all clapped the front runners and gave the super speedy wee girl a big cheer as she whizzed past us!

Kept with my friendly pacer (who I did thank muchly afterwards) up until about 3.5k ish and then started to move forward a little - wanted to try and get the last mile closer to the 10 min mark but without dying - passed a couple of run-walkers who kept speeding up as I went past and then being overtaken by me as they walked again (both rugby type men, perhaps offended by being passed by a whale-girl? Quite pleased I eventually passed both of them properly).

I had re-jigged my playlist in preparation, so had the Bach Magnificat in the last kilometre followed by Handel's Dixit Dominum which are both good tempi for me to push a bit more without getting too tired. Had hope to finish to the descent into hell from Gluck's Don Juan but alas for me I finished too soon for it! Watch time was reading 32:26, but as usual had slightly missed the start and never sure how good I am at judging the extra time when in the funnel - well turns out that I was VERY good - official time is 32:24 which is both a PB (number 1) of 31 seconds with a LOWER AHR than my previous time, but also gave me my PB Age Grade too of 45.14%!!! Maybe my aim for sub-30 this year isn't so crazy after all?

Followed up my run with a nice long walk (including returning the barcode I spotted - as it was laminated) and a coffee in the Morrisons about 2 miles from the start/finish, which I combined with a wee bit of food shopping - so pretty good morning out and got home just in time for my results text.

Got a cheapy gym pass for a local rather swanky gym (for £2 after a joining offer) from payasUgym - so I think I might treat myself to their facilities this week between work and choir on Thursday - bit of treadmill running and a nice swim and jacuzzi afterwards. I feel I have assuaged my ice-cream guilt and more to deserve a bit of pampering.

After

Grumbles and bruises

This past weekend has been rather over-run with concerts: both attending a rather good adaptation of the Ladykillers for the stage, and performing in two myself, plus a busy Sunday of choirs (both of which involve a hell of a lot of standing around - and usually with rather heavy music).  My back was very very sore on Sunday, so I decided to drop my Monday run in favour of some extra rest.  Yesterday  my hip joint was very sore too and my knees have been clicking - I've done much more running per week in the past and not started falling apart so I'm going to blame on the rather busy weekend.

Also have a rather worrying bruise on my leg at one of the weak points from when I broke it - I don't remember bumping it at all, so I hope it's nothing to do with the increased mileage (will keep an eye on it - I do seem to be bruising rather easily at the moment).

Parkrun went fine on Saturday despite us nearly being very late due to the traffic: wanted to keep it slow and steady and push right at the very end - which I managed fine but boy were my muscles sore the next day! Had to run for the bus to Choir no. 2 and it nearly killed me ...

No JogScotland this week for me, as my boss has called a staff meeting (I'm promised it will be the only one until next year or I would have skived) so am being good and sticking to my planned 20 min runs midweek with parkrun again on Saturday.  Today was going to be a really easy run, but the weather was so darned miserable (like running through cloud) I just wanted to keep going. Ended up doing 2 miles in 21 mins ... so hopefully if I can keep that sorta pace up more in future I might make my 30 min 5k target before the end of the year.

Tried wearing my HR monitor round the back rather than the front as it's been digging in a touch/annoying my breathing, but unfortunately it didn't pick up my HR at all - oops! Guessing with the pace I was doing (pretty well averaging 10:30 ish) that it was probably quite high though ... should probably make my run tomorrow a PROPER slow/recovery one!

I'll sleep when I'm dead ...

... which won't be long at this rate *exaggerates*

This week has involved writing lectures far too late, putting together a permanent exhibition of clarinets for the other job, ignoring the prospect of two different choir concerts, and faaaaar too much marking, whilst having nightmares about teaching - god forbid my PhD will get a lookin this week.

HOWEVER, I have managed not to drop a session: despite having absolutely no mojo yesterday I managed to drag my arse around a 2 mile loop to get my run in (and I am still running everything - not walking). And today I took Grandad along to JogScotland who not only welcomed him with open arms, but he probably knows more about them than I do ... sent him off with the fast people while I went with my usual group.

Our route was advertised as 'all downhill' - if you see the stats here you'll see that trading standards might have something to say about that one! However, it was as usual jolly good fun, and we all moaned about the hills together (especially the massive set of stairs in the middle) and getting a 4 miler in can only be good for my milage.

Grandad initially was coming up to do some decorating of my hallway (that he had ripped the paper off about 6 months ago!) but also managed to fix my bath that hadn't been working for ages - the washer had gone on the hot tap - being able to have a hot bath after the quite hard run - or even a hard day at work - does rather keep me sane.

Despite the bath this afternoon and a celebratory one last night, I'm still feeling rather creaky/achey - perhaps more related to the lack of sleep. I guess if I can get through this week with a full set of ticks in the planner, the rest of the marathon training ain't gonna touch me!

Off to the theatre tomorrow - after concert number one of the weekend - to see the Ladykillers - should be excellent, and hopefully not too late a finish as we are planning to do parkrun in the morning then treat ourselves to breakfast out!

Bananarama

I'm now in week 6 of my pre-marathon-training training, and in fact have slightly lost track of when the ACTUAL marathon training is due to begin (but it must be reasonably soon).  I gave myself 2 options today: stick to 30 minutes, or do a loop back to the flat (close on 4 miles) ... on my run itself I felt a bit bad about stopping after just over the half hour mark, but actually I'm glad I did.  I don't want to push myself too hard and not be able to keep up with the plan.  

Was also quite a hilly route I lumped myself with: although our JogScotland leader said to me that we should see hills as an opportunity not a problem, I am still on the 'ow' factor! Having said that, hills that had previously defeated me were conquered to the strains of Jacques Loussier and apart from road crossings I didn't stop until I stopped. Fingers crossed I can keep this up.

May also have wrapped myself up a bit too warm with a gillet and gloves:  although it is getting a wee bit nippy, I seem to have inherited Grandad's genes when it comes to overheating, and could have done with fewer layers! Was slightly cooking myself and that can't help keep going - had a few aches and niggles today too, which I'm sure will be fine, but I should keep an eye one.

After asking the good peeps on the Good Run Wall about the whole issue of eating after running, it turns out I'm not the only one who has problems.  I decided to make my own banana smoothie with some almond milk I got this week, a banana, and some natural yoghurt ... it was totally scrummy! I probably should try it with non-dairy yoghurt too: I'm not allergic but I do have to be a bit careful with dairy - but a nice cold drink and for only 34 calories for a (smallish) glass ... nom!

Stats here from Garmin site - was an utter b*****r getting it to find satellites today - must be sulking.

Oh I do like to be beside the seaside ...

Been trying out the panorama setting on the iPhone today (once I remembered I had it).  These are the two bits of beach I ran down this morning as my easy Saturday run - parkrun next week with Grandad and thankfully the car!  Been a lovely night away: and even if I did stuff my face (by my current standards) yesterday evening, I had FAR FAR less that I would have done for an equal stuffed feeling a few months back.

Not sure the Garmin was reading so well this morning - the beginning of my run is a bit off - but was happy to do a nice slow 2 miles to keep me ticking over - and it's been a long time since I've run over 10 miles in a week so I am pleased I'm building up slowly.  I am quite amused that the tide going so far out means that it looks like I ran through the middle of the sea!

Might go along and dig my way through RW website for a half marathon training plan so I can get my tapering in properly in January rather than  just trying to bomb round or something on tired!

Stats here (Garmin site)

LN-S-SR

Today was my second run with my JogScotland group - and found another person kinda my age to chat to pretty much all the way round was ace. We both have varying degrees/types of asthma and it was interesting to natter about life the universe and everything.

Barring stops to wait for peeps, we did 3.7 ish miles (Garmin says .69, GRG says .74 with the same GPS data!) and in about 45 mins. Was mostly uphill on the way back which was a bit tough, and may have occasionally blasted it too much uphill as the speedy group met us and then ran off again - quite glad of the odd pause at traffic lights.

Had a bit of a walk after 3.5 miles, but then zipped up the man-suit, and got jogging again, until the speedy group passed me shouting encouragement and I joined them (well at least tailed them) for the last 200 metres - any more might actually have killed me.  I'm really enjoying this mid-week social run and although at the moment it's my longer run of the week - soon enough it'll be my mid-week 'ticking over' run of 45 mins/4 miles.  Hence  long and not-so-slow!

Feeling a tad achey so quite glad I can actually cut Saturday to just a wee short run - might try just a very slow 2 miles in North Berwick on my very-mini-break.  Need to get my ass into the gym and do some weights training again to strengthen my core and just help prevent any injuries.

On a side note: I've had issues the last couple of days, having run before lunch, in managing to eat after. Yesterday it took me nearly an hour to eat an Innocent Veg Pot, and today I've struggled with my Ryvita and pate.  Plum and a snickers were somewhat easier but I must ask peeps on the GRW if they have the same problem!

Got 800 calories left for dinner, so am joining a friend/colleague for dinner at a local Italian to have some pasta and kinda start my holiday before we head to choir together.