As I write this post it feels like my week has been relatively quiet Having missed out on a long run last weekend and most likely will again this week I have had a relatively low mileage month-as the stats box on the right shows! However, whilst I haven’t done any long runs I have managed to get out and do some shorter distances, a couple of which were at high tempo.

On Monday I had the day off work as I was traveling back from a weekend break. Arriving back at the flat at about 2pm I took the opportunity to grab my shoes and go out for a 10k. The weather was HOT and I was running at the warmest part of the day. I had forgotten basic rules of fueling up having only had a couple of cups of tea all day – I would soon learn to regret this. Setting off at a fast pace I had intended on pushing myself and my Garmin suggested I was doing this, however I ran out of energy about 4miles in. My mouth dried up and I seriously needed liquid. From a sub 7:45min/mi average I dropped to 8min/mi in the last mile. Still a respectable time but considering the effort factor vs result it didn’t feel that great a run.

Tuesday morning, as routine, saw me head to the pool and so some weight work beforehand. Nothing substantial just trying to work on my core muscles a bit more to help with the running. I also went out with a colleague for a jog during the lunch break. As always was a nice plod for me at a very comfortable pace – I think during these runs my heart rate is below the +80% meaning I am in the fat burn zone as opposed to lactic zone.

Wednesday was an unexpected rest day due to unplanned circumstances so on Thursday I headed to Shep Bush Fitness First for a long gym session. I was unsure at the time whether to head outside for a run in the sun but eventually opted to push myself on the machines. First off the treadmill – I pushed myself for a sub 20min 5km, I don’t think I have done that before. Setting the base speed at 15km/h this would see me hit bang on 20mins. However, I opted to push myself even more adding half mile intervals ramping up to 18-20km/h. Needless to say this was tough and a challenge but not wanting to stop my session after 20mins I moved to the rowers. I had decided 10mins on these. As it turns out I did 2.5k in slightly over 10mins. Still heavily perspiring from the run I looked round the gym – what next? May as well do a mini tri and jump on the bike. Only a short stint on that racking up 10km. I don’t like exercise bikes as the mechanism seems so clunky and unsmooth. By the end of this ride I had formed a small pond around the bike and looking at my kit it looked like I had jumped into it too! Felt good though so guess that’s what really matters.

As I said at the start unsure when my next run is. I will be out with the serps next Wednesday as I have missed the last two runs. I need to start putting the miles in a bit more as I have been a bit naughty!

Till next time.
N

I don’t often do this but this one seemed like it was for a good cause and would be a nice shout out for them – also im in a generous mood today! Sadly I can’t be around to go and do it as I’m off fishing, and if i wasn’t prebooked to go fishing I would have been riding to Southend. However, for those who want to get out and about on Sunday. is the opportunity to do a circular 10km walk around London, which has been carefully plotted to pass landmarks and hidden gems of the city. Participants can enjoy the sights of London whilst raising money for current and former members of the Armed Forces all organised by the British Legion.

The walk takes place on Sunday 18th July (this Sunday!) and those wishing to take part are invited to contact Rebecca Pride (rpride@britishlegion.org.uk) and register at 9:30am at The Royal British Legion headquarters (199 Borough High St, London, SE1 1AA). See here for more info.

Would be great if they have a good turnout to support such a noble cause.

The Royal British Legion safeguards the welfare, interests and memory of those who are serving or who have served in the Armed Forces. We are one of the UK’s largest membership organisations and recognised as custodians of Remembrance. We also run the annual Poppy Appeal. They help serving and ex-Service personnel and their families. Not just those who fought in the two World Wars, but also those involved in the many conflicts since 1945 and those still fighting today.

As a final note before packing up – wishing a good luck for all those people doing the London -> Southend bike ride this weekend. I hope it goes well for you!!

N

A very short blog post today as I’m about to dash out of the door and go fishing

On Wednesday evening I did the perimeter run of the 2012 Olympic site. This time I had the pleasure of company from two colleagues, who both trained (and completed!) this years London Marathon and since then have continued to run.

It was a nice run, whilst the grey clouds loomed overhead the rain stayed off which was a bonus. I got to give the chaps a running commentary of Stratford and the Park, whether they wanted to hear it or not. I love running round there as every time I go past it something new has popped up or some path has been changed. Its constantly evolving and in 6 months time it will look completely different. Its a very exciting place to be able to run around and live. I can’t wait to see what Stratford will look like this time next year and ultimately in 2012

N

I had always intended on doing a long run this weekend as it’s been a good couple of weeks since the last one. I was undecided whether to do first thing Saturday or Sunday and ironically my laziness on Saturday turned out to be useful!

On Saturday afternoon I was over at Laura’s parents in Kent for a party. Whilst out in the car about 5pm I noticed a number of ‘Caution Runners’ signs and a 9 mile marker. I also spotted a road closure sign for the Sunday between 9-12. Returning back to the party I did a quick Google on my iphone to see what run was happening, where and when. That is when I found out about the Dartford Half Marathon on 11 July. They were accepting entries on the morning so at about 8pm on the 10th July I decided I would run in the event which started just down the road. Knowing nothing of the course or how my fitness would be as recently 7miles has been my distance cap.

About an hour after deciding to go for it I noticed a friend on facebook wish people good luck for a tough course. At this point I started to realise this wasn’t to be a ‘flat as a pancake’ Silverstone type race and there were to be hills…oh well, it’s just a group training run for me!

We were out of the house at 7:30 following a cobbled together breakfast and taking on some powerbar energy drink as that is all I had access to. Unfortunately my kit was also not my normal ‘race kit’ as I hadn’t intended on doing anything other than an individual long slow run, however luckily I did have all the necessities.

The race set off at 9. Fortunately it was quite cloudy so the worry of heat from the sun wasn’t so much of a concern. The race headed out of Central Park and into Dartford before moving onto smaller country roads and before long the undulating nature of the course started showing. To be honest the first few hills didn’t bother me as much as it seemed for others and once at the top there was plenty of recovery time down so all seemed fine.

As expected I started to run out of juice at about 9 miles. This was probably partly due to lack of fluid as drinking from paper cups whilst running is almost impossible! I nervously approached the hill at mile 10, I had no idea what to expect but had overheard a lot of natter back at the start about “Gore Road”. That was not a hill for running, in fact contrary to what I would normally do I decided walking was the better option. As people started going pass me I was a little bit upset – for the last few miles I had stuck my position and no-one had over took me. As it turns out I had nothing to worry about – at the top of the hill all of those who had overtaken me seemed to come to a complete halt, they had spent all the energy getting up and had nothing to get back down. At this point I was feeling fine so enjoyed the downward run back to the finish…

The last mile was also a toughy, entering the park the route was very bendy and it was one of those places where you can see the finish but are detoured around the houses to add a few more meters to make up the distance. Very demoralizing end to the race, but fortunately that was the end before a 350m lap of a running track and coming over the finish line!

Ignoring the huge hill this was a pretty well organised run – plenty of marshals out on the course which was a bonus – there were quite a few spectators sat in their drives which was nice. No real goody bag but they are normally a disappointment anyway! I had a good time and it was a great little impromptu run!

N

It’s been another poor week of running this week. That’s almost 2 back to back weeks with very little distance in my legs. Poor discipline is what I put it down to, that combined with spending time doing other sports in the gym.

As usual Monday was spin day, a real toughy this week. Jon got a new training cd and it seemed all the tracks were had a fast beat, including the hills. This session certainly got my heart rate up and as normal there was a nice puddle around my bike at the end!. On Tuesday and Thursday I headed to the pool, after 20mins of stretching I managed a 40mins swim before heading to work. I did do a little 40min jog with my colleague at lunchtime, however this was very short and came several days after the last run with him.

Wednesday is serpentine day. 3 parks decided as usual and as usual was pulled around by an ‘ill’ Rich. It was still fairly humid but we still managed an av speed of 7:40mile even with me sulking and getting an 8min section put in cause I was struggling! After about 3miles in I was the closest to bringing my lunch up I have been in months!! It’s amazing how much slower over the last few weeks I have become, the first week we managed an av 7:15min/mi not coming remotely close to that at the moment.

As I write this it’s Friday night and since weds I haven’t been for a run. I hope to fit something in over the weekend of mid distance. Hopefully 10miles or so just to stretch my legs out. That said it’s hot so that is going to be a challenge!

Sunday is the British 10k and whilst I’m not running it this year I hope all that are enjoy it and that it’s a bit better organised good luck all!

N

I only started going cycling a few months ago, I have been to spinning classes for over a year but actually getting out on the road is something that I haven’t done in any capacity. In two weeks time Laura’s dad is embarking on the London -> Southend Bike ride, I had planned on joining him but unfortunately the date clashed with a prior engagement so had to pull out. However, I did volunteer to join him with some training rides, an offer that he has taken up on and since that point I have been out with him on a 13miler and 16 miler cycle.

When I moved into the flat the previous owner left a mountain bike in our garage, it was a reasonable one (better than my own one) with suspension etc and when the sun finally came out I decided to take it out for a ride! Unfortunately the gears could do with a service to allow the hardest gears to connect, but I can’t grumble for something that was free

On Saturday I offered my services to Laura’s dad once again and went out on what was to be the final long training session on his run-up to the L->S ride. He had plotted a 40-50mile trip and whilst I thought it would be achievable I was of course a little bit anxious and was worried that I might by more of a hindrance than a help, especially as he was out on a road bike vs my MTB.

We had planned to try to venture into Greenwich via London Cycle Route 1. This goes from Dover through Dartford, where we would pick it up, and heads into Erith before joining the Thames Path all the way into London. Parts of the cycle path were blissful, wide lanes very few foot passengers and flat. However, unfortunately the whole experience had some negatives mainly the lack of signage on parts of the route and also the way that it appears property developers can just put up boarding and flats on the paths providing no alternative stair free route for the cyclist. There was one place in particular, where I wish I stopped to take a photo, that had the green cycle path carry on into the new developments perimeter and disappear under it. To the right there were two flights of stairs, time to do as the numerous signs on route suggested and “Dismount”…

After 24 miles and at about 11ish we made it into Greenwich, stopping for a coke and a cheeky quarter pounder (not the most athletic break I will be the first to admit but we didn’t have the fries ) Re-energised we set back off on our way home following the cycle path again. Heading home on the whole was much easier, we had realised our lesson with the route signs and knew if we didn’t see one after about 50 meters we had probably gone wrong so turned back and tried again! We did manage to stay on the path a bit longer to our disadvantage, after 38miles, still on cycle route 1 we entered a 3 mile gravel and stone path. It was tough for me on my MTB but I can’t imagine how tricky it must have been for Martin on the road bike! To make matters worse, this 3 mile diversion was ultimately one big loop bringing us out about 1/4 mile down the road from where we started!

40 miles into the journey we entered Dartford and had to head up the biggest hill of the day, by this point I was starting to struggle a bit, nothing some energy wouldn’t have fixed but knowing the end was close I pushed on. This was possibly the wrong call as the last 5 miles I was riding on empty and found it reasonably tough. That said my legs weren’t hurting I just didn’t have anything left to give, it actually felt completely different to the feeling I have when running when I just can’t continue…

Anyway – it was a great morning, the sun was out and it was an enjoyable way to spend 5 hours. It did mean that I had to forgo my weekend LSR but I don’t think in the grand scheme of things that matters too much! I do now want a better bike but all in good time, all in good time…

Competition for MiCoach…

The ultimate selling point of the MiCoach up until now has been the fact that it’s not just a foot pod it also harnesses Heart Rate technology to provide a much more rounded report. Whilst the review highlighted its cost the device still could offer more than the Nike+, until now that is.

If you have a recent ipod the likelihood is you have heard of Nike+ but you may not be familiar with what it is. In January I blogged about the handy little device but since I bought one many years ago not much has changed with it and in the light of more competition Nike have obviously decided to introduce some new features.

I haven’t seen much on this yet – looks like they are being sold on the Nike Store website for £40 which would bring the kit up to about £50, assuming you have an iPod of course.  They haven’t released audio coaching with HRM but suspect given time this will come too. All in all this must be a bit of a concern to Adidas but I think this will take a while to catch on and possibly Nike have entered the market too late.

Quite why the Nike+ software hasn’t been extended to harness the power of the iPhone 4 puzzles me. It has GPS technology built in yet they still chose to ignore it. When nike+ creates a gps, HRM application for the iphone the likes of Garmin et al will start to worry as people will switch. Nike+ can extend to cycling too offering the user the ability to have a multisport tool all under one shell. A Garmin Edge will set you back £200 to attach to your bike, an iphone holder for your frame as little as £10 from ebay, a forerunner is £200+ whilst a arm strap for your phone again, £10. Sure you need to have bought an iPhone which isn’t cheap but more and more people are moving to this device so come on Nike catch up and create the ultimate sports app!