Saturday 11 December 2010

Moving forward....

Latest news?

Have started training for April's 3 marathons in 3 weekends and feeling good regards the running. Averaging about 50 miles a week at the moment, will be doing 60-70 come the New Year. You have probably all guessed by now that I love running but trust me running to help children with disabilities makes it even better. If I can reach my £6000 target it wont be without your help though.

Have a venue booked for the charity auction with Rosie Swales Pope confirmed as guest speaker and live music. Still sourcing auction and raffle items but they are slowly trickling through. Please let me know if you think you can get your hands on anything. Event is February 19th 7-12PM and tickets are £10 a head, including a finger buffet or hog roast. Just some of the prizes/items up for grabs at the moment include signed memorabilia from top snooker players, Enzo Maccarinelli and Laurel and Hardy plus cricket tickets, hotel rooms and meals in exclusive restaurants amongst others. Just message me if you want to know anything to do with the event.

Have a meeting booked before Christmas with local race organiser so will have the ball rolling for the track marathon very soon, hoping to get 20 people to run it with me, plus 20 more running a chosen number of laps. Again if your interested give me a shout. £20 for full marathon, £10 anything up to 50 laps. Maybe you know someone who may want to have a stall at the funday?

Will be posting on here a lot more come the New Year to let you all know how things are progressing but for now you can email me on mattoo.rogerson@btopenworld.com to book a marathon place or an auction ticket or find out how to donate an auction item/raffle prize. Plus here are the direct charity donation links again, remember it is The Children's Trust, PhabKids and Heol Goffa School it is all in aid of. You will have to send a cheque or cash for a ticket or to donate to Heol Goffa school though....

See you all soon and have a Merry Christmas if I don't see you before!

Wednesday 6 October 2010

The Next Challenge



This time last week I had my rejection letter for London 2011 and started thinking about what my targets should be for the year now I had found out.

Here I am a week later and I think I have the first four months taken care of. Certainly planning to do a track marathon in Llanelli, Brighton Marathon and London over three consecutive weekends next April should keep me occupied for the time being. At least if the training doesn't the fundraising will. Have set a target of £6000 between Rob's school, The Children's Trust and Phab Kids respectively.

The Children's Trust

Phab Kids

Unfortunately Rob's school, despite it being a registered charity, doesn't have a sponsorship page so will only benefit from tangible donations. There should be plenty of them with what I have lined up though so no worries there.

So why three marathons in three weekends I hear you say? Well I was always going to run one next Spring and although I love running I love it even more if it is for a good cause. Bearing this in mind I was a little concerned that the kind people who donated last year may be a little loath this year if I was just doing 'another marathon' so I raised the bar a little. Is all about keeping things fresh and pushing my boundaries a little.

So my blog starts again here today to document my fundraising efforts and training and then post next April to let you know my progress in future exploits, with Ultras and lots lots more on the radar.....

Just let me know if I start boring you ;-)

Monday 13 September 2010

Robin Hood Marathon


An eventful day which ended with a PB and a few ales @ Dad's birthday surrounded by lots of family I rarely get to see. All good really.

Was good to briefly meet a few Fetchies before and mid run. Just managed to shake FD's vaseline free left hand and introduce myself prior to him being whisked away by Radio Notts pre race. Wonder how it feels to do 100 marathons? Congrats to him for that. Was then passed by Malc26.2 in his naughty schoolgirl outfit @ about mile 16, he did ask if I was going with him but at his pace was never happening. Then Gymfreak passed @ mile 22 doing her second marathon in two days, fair play she looked fresh as the proverbial daisy and made plenty of sense when she said to 'keep going is nearly over' shame my legs wouldn't listen too great. Is nice to see friendly faces and was a major boost seeing family @ various points mile 15 through 19, thanks to them for the support. Now I'm obviously no marathon veteran but I found the overall support a little disappointing although reading other comments from more seasoned competitors seems was quite good, is difficult for me with only London to compare to.

So how did my race go?

Felt quietly confident pre race although legs immediatley felt heavy once started but after a mile that feeling had passed and was strong, going through mile 17 was averaging 8.34mm and happy, miles 18-21 I averaged 9.20mm and started to feel it but still comfortable but last 4.2 miles averaged 10.26mm and that was through gritted teeth. The last 4 were worse than London and that was with a better preparation so what was the reason?

1. Going off to fast? Although I was aiming for 8.30 - 8.40 pace and trained accordingly?
2. Although was quite hilly first 10 there were as many downs as ups but they still take it out of you?
3. Was a little warm, around 20 degrees, ran in warmer though.
4. Bit of a stressful weekend with youngest in hospital Friday night and then making the decision when they released her @ 8pm to go to Notts then and have a restful Saturday rather than travel early Saturday morning. Ended up arriving well after midnight and grabbing about 6 hours interuppted sleep and another interrupted sleep Saturday night because of youngest's cough, poor baby, and, I guess, pre race nerves.

So I guess any of the above could have contributed to the death @ 22 miles although I am aware that is the typical place to hit the wall and is probably just another one to put down to experience. Still a pb is a pb, 2 marathons now, both sub 4, something I never imagined I would do so don't want to sound like I'm complaining because I'm not just trying to avoid it happening again next time (did I say next time?)...

Tuesday 11 May 2010

Vegetable Curry

Was the best part about tonights race, I suppose the fact it is over so quick, bit of munch and back out again tommorrow is a good thing.

Really didn't enjoy the race though, legs were screaming within seconds of starting and was just hard all the way. Must stop moaning though, had consistent sub 7mm splits and a pb by nearly a minute and a half, and that without any specific 5k training and no speed work for about 4 weeks, so should be happy.

Question is will I get my sub 21 by end of the summer, will need to find about 13 seconds per mile. Sounds easy when I put it like that...

Sunday 9 May 2010

Rocky Road


Made a batch friday night in anticipation of trying it as fuel on my run this morning. Was only 10 miles so thought it was short enough to try it in case of any problems. Must say it was fantastic, much easier to digest than previous favourites chocolate muffins or flapjacks. Only problem now is whether I make a batch every weekend or just buy a slab from starbucks. Kids are already addicted to it, is very nice, and is a little calorific.

On to todays run and was so much easier to pace myself aiming for 65%whr (140bpm) than yesterdays nightmare.Certainly seems that around 10.10mm is right pace at that whr for the mo. Really enjoyed the run, beautiful weather and very quiet on the coastal path. Have got a problem with big toe left foot though, have diagnosed as turf toe and think may have strained it doing calf raises Thursday night.

Will test the toe with an easy mile @ 5.30 in the morning before a weights session. Hopefully, and I'm sure it will, be fine and I can do my 4 easy tomorrow night and smash my 5k pb Tuesday night.

Saturday 8 May 2010

Duck Duck Goose


Crap run this morning. Must persevere though with it though. These things happen. More of that later.

Whilst running past the duck pond behind the leisure centre I saw a family of geese with lots of ickle babies, which was nice. Well at least it was until Mother Goose felt threatened by my elephant foot falls thudding towards her and decided to start flapping her wings and hissing at me. No wonder my hr was all over the place. Never have been a fan of birds. Thankfully 20 metres further on Mother Duck and babies weren't so bothered. It must be birdy baby season?

So what was the matter with the run? You tell me. Supposed to be 5 miles at below 60%whr so less than 133 bpm but ended up averaging 135, not a great discrepancy in the general scale of things and not something I will beat myself up over but just didn't enjoy the run, was so slow to start with but more importantly so difficult to find a good rhythm which to me is key to enjoyment. So what caused this is the question I ask myself and I have a few ideas.

1. It took a little longer to get the heart rate down, usually half a mile, was about .75 this morning. Not completely sure why but had my day off eating healthy yeaterday and ended up waking this and heading out this morning with indigestion. Is nearly enough to persuade me just not to have days off at all.

2. Was windy, obviously have to work harder?

3. After a few mild undualtions during miles 3 and 4 it was a real struggle to get hr under control.

4, Maybe it was just the killer geese.

I guess HR consistency will come with time, just have to persevere as I said. We all have bad days eh...

Wednesday 5 May 2010

Where's the sun gone?


12 days since buying running glasses and have worn them once and that was because it was easier than carrying them in VLM. Not saying wasn't perfect running weather today, cool and overcast with the odd patch of light drizzle, but I want to wear my glasses. I may stamp my feet now.

Moving on, another 5 slow miles in the bank, exactly same heart rate as last night, averaging 140 which is 65% whr but 15 seconds a mile faster. Guess consistency will come with time, is still bloody slow, but I, being the inquisitive type, still wonder as to the reasons why there is such a variance. It seems quite clear now however that, looking at heart rate, in training for VLM I was doing my LSR's at what should have been my PMP which is why I was struggling to do the long tempo runs at 8mm pace, was aiming too high. Anyway not to worry, you live and learn.

Glad to get the run out of the way though because I can now get bangers, mash and beans out of the way and pace up and down waiting for the biggest Spurs game I remember seeing for a long while. Come on the Lillywhites.....

Tuesday 4 May 2010

Back at it...


...Thought the end of VLM was going to be end of blogging days but signing up to Robin Hood marathon and making a few key training decisions has led me to decide that I shall continue so you will have to put up with my drivel a while longer.

So why another marathon I hear you say? Well why not, loved everything about London, the training, the anticipation, the run for the best part and the feeling of finishing. I'm never going to be a speed merchant over the shorter distances and whilst I will compete over 5 and 10k I think this is where my future lies. Just please no one suggest the U word.

In terms of training the major decision is regards HR training. A few of you hardy blog reading souls may remember me toying with the idea about a third of the way into my London training only not to go through with it. It just didn't seem right making such a change with 10 weeks to go to my first marathon. This time I'm determined to give it to end of the year at least to see the improvements are worthwhile. First few runs have been pretty slow but am still out there enjoying myself so can cope with that.

Second change is more to do with diet, my stomach has struggled to deal with eating crap for a good few years so am going to stick properly to a good diet, but lots of it, as much as possible. Don't get me wrong though I shall have a day off a week or it may become a little demotivating. Alcohol shall be for special occasions only as, the same as with the food, the stomach is not a fan of beer or cider and I'm not a spirit man.

Last change I'm proposing is to get back on the strength training, obviously focusing on the core, twice a week as I really let that slip over the last 6 months.

So there we have it, a new race, a new plan. I want to run to the best of my capabilities over next few years and feel this is the way forward. Major ambition at moment is to do all of the major marathons by 2014 which means a GFA for Boston at some point. Onwards and upwards....

Wednesday 28 April 2010

Look kids, the houses of parliament....



So it has been and it has gone, an amazing experience which I shall try to recall in detail here but is still only really coming back to me, was just so much to take in Sunday. Having spoken to fellow runners and watched the race back on tv has helped though.

Starting on Saturday we arrived at the expo in time for a nice lunchtime picnic before going in and really setting the excitement ball rolling. Saying that having driven through London and seeing the signs warning of road closures, barriers in place and various mile markers had already given me goosebumps.

The expo was great but warm, dropped muffins and jelly babies off at runners world stand, bought new running glasses, met my charity, subscribed to Running Fitness Magazine, picked up running number (obviously the best bit), had photo taken with official trophy, tried a little ‘London’s Pride’ and picked up my goody bag.



By the time we got to the B and B I just wanted to go out and explore the starting area, we couldn’t have been accommodated more conveniently, was less than 5 minutes walk to Greenwich Park and 10-15 minutes to the starting area. So having seen the red start turn up the excitement-o-meter another notch from fever pitch and you can appreciate how I was feeling although I was also very calm if you know what I mean, just looking forward.

Come race morning had breakfast a little later than planned, a minor detail quite possibly, but not ideal for someone who had planned race day down to a tee, not just for me but for OH and kids too. Anyway setting off to the start was just awe inspiring with a sea of like minded individuals swarming through Greenwich with red kitbags as far as the eye could see, I truly believe I made it to the red start area on smile power alone.



The excitement was tangible by now, and that didn’t subside all day, with the tannoy presenter adding to the anticipation being experienced by all and people of all shapes and sizes, from knights in full suits of armour to people with full giraffe costumes, including necks, preparing themselves for their big day. A short heavy downpour had everyone running for cover but by the time we were being told to enter our start pens it had cleared up and the expectation levels continued to rise.



Now it was time after 6 months of fundraising and training, 35000 plus runners were underway in the 30th London Marathon, and I was amongst them, amazing. It took no time at all to realise just how right everyone had been when they said how inspiring the crowds were the cheer as we passed the start line set the tone for the rest of the day.

To say it was like a carnival atmosphere during the first few miles would be an understatement, I have never given so many high fives or smiled so much during a run or race as I did then. The main things that stick in mind are the pub with all the pirates outside, how pleased I was when I realised there were Vaseline points and just how many people were stopping to relieve themselves already, the opening 200 metres was like a mass urinal at the side of the road. Maybe I’m ignorant but weren’t there enough toilets in the start area?

I had looked forward to the banter when meeting the blue and green starts at the three mile mark and was proud to start a few prolonged choruses of light hearted booing and hissing but certainly didn’t enjoy the increased difficulty to find a steady pace in the crowds of runners. I guess thinking about it now that the constant weaving and numerous slowing down and bottlenecks of, particularly, the first half of the race makes it more difficult than other marathons although this may well be offset by the amazing support of Joe Public et al. Please forgive me now if I mention the tremendous support too many times.

With the convergence of all runners the next thing for me to look forward too was seeing Laura and the kids and my charity The Children’s Trust's first cheering point at The Pickwick Pub, mile 5. The cheering point was fantastic, the first of many but panic set in for a few seconds when didn’t spot Laura and the kids before finding them 20 metres further up the road, all be it with a hysterical crying Caitlin. Lucky I know her so well and my suspicions were proved true at the end of the race, she had burst her supporters balloon. No I didn’t stop to enquire what was the matter before you ask.

Heading through mile 6 and 7, and averaging about 9.07 pace, the memories are numerous with so much to take in. Running round the Cutty Sark was amazing, the tight turn and consequent bottleneck were more than made up for by the first sight of a BBC camera and once again crowds that must have been 5 deep and as deserving of a round of applause as us runners. Running past the Maritime Museum and looking up towards the observatory and realising despite distance covered that we were probably only half mile from the start line is another abiding memory, don’t get me wrong I didn’t care is just one of them things you think about when running such a race I guess.

The next few miles through Surrey Quays and Canada Water don’t bring back many memories but were the start of my quickest part of the race averaging about 8.50 pace through to mile 17. Obviously one of the key points here was the anticipation of crossing Tower Bridge and catching my first sight of Fetchpoint as I travelled down the highway and through the half way point.



Tower Bridge was as good as I hoped for although I don’t recall the slope I am being told about, just the crowds (again) and the excitement of seeing another BBC camera, whilst the reception on my first visit to the Highway surpassed all expectations, I solicited a fantastic cheer from the Fetchies and also another Children’s Trust cheering point. Seeing the elites travelling in the other direction made me feel quite good about myself too as I thought ‘you may be fast but at least I look like I’m enjoying myself’. It didn’t occur to me at that point that by the time I reached the same point as them I would not be enjoying quite as much.



After the euphoria of the Highway passing through Docklands and the next few miles was quite calm with only a few long-lasting memories. Runners World supporters point was exciting and well looked forward to in advance of mile 17, being passed my own personal chocolate muffin and a big smile making it all worthwhile. Also around this point, after mile 17 if I remember rightly we went through a short tunnel where the noise of the crowds was deafening, obviously the acoustics of the tunnel helped but it was awe-inspiring and again moved the runners to applaud the support as one.

I can remember thinking around this point that things were going well and I would soon be in unchartered territory at 20 miles plus. Looking back at my splits now I can see this was actually the point where I started to slow with mile 20’s 9.13 pace being my fastest mile in the last 8.

I certainly realised it was starting to get harder heading into mile 21 where I started craving the next water point, lucozade station, on course shower and the re-emergence of fetchpoint. Not sure what came first the shower or fetchpoint but they both had a galvanizing affect albeit not for a prolonged period of time. Had been though every shower on the course and appreciated them but none as much as this last one where the feeling was almost sexual. I am guessing the look on my face painted this picture judging by the laughter of the crowd as I emerged.



Fetchpoint was a blur, I knew stopping would mean no sub 4hr marathon so just crashed my way past grabbing a jaffa cake and a handful of jelly babies, not sure what happened to my muffin this time. I believe it was at this point that any rational thoughts were left in my wake. The jelly babies gave me a good lift but why I then decided to snatch any sweets offered in the next mile or so is still a mystery to me but the feeling of nausea caused by my gluttony will ensure, I’m in no doubt, that I never change my pre race fuelling strategy again.

It would have been easy to start walking now but the thought of the sub 4 kept me going and the sight of the runers still passing slowly through mile 13 gave me the boost I needed to keep on going and the crowds seemed to hone in on my increased discomfort and I heard (I think) my name being called encouragingly more and more.

At this point I lost track of distance covered for a while and coming through Blackfriars wasn’t sure whether it was going to be mile 23 or 24 marker up next. Imagine my relief and increased mental strength when it was 24. It was clear to me now that nothing could stop me reaching sub 4 except stopping and I managed to start soaking up a little atmosphere again as I passed along the embankment although I do remember being disappointed with Big Ben because I already knew the time, pointless clock. As I said, rational thought was not with me.

All that was left to do was pass St James Park round the front of the Queen’s house and the finishing line was in site. As I ran up the Mall I glanced at my garmin and was amazed to see that despite the fatigue of the last 4 miles I was suddenly around 8 minute mile pace, and then I had finished in 3hrs 58 minutes and 37 seconds. Job done!



Having the medal around my neck was amazing and all that was left to do was the official photo, goody bag, wolf the mars bar, pick up my kit bag and start the 10 minute walk to the repatriation area.

I am happy to admit that the look of pride on Laura and the kid's faces when I met up with them was probably the best feeling I had all day, with the round of applause I received when being one of the first runners to enter The Children’s Trust massage areas at the after party quite humbling. The rest of the day passed in a blur of burgers, beer and well deserved bravado.



Monday morning I had to walk back to the start area to see where it all began and was more than a little upset to see cars on my start line, MY START LINE! My big adventure was definitely, maybe, over. All that remained to do was a drive around the finishing area more than once, in a National Lampoon’s moment, although we were lucky enough to see the heroic Phil Packer completing the last mile of his 26 miles in 26 hours, proof that anyone can do this, even if my blogs of the last 4 months haven’t persuaded you so already.

So is this the end or the beginning?

I’ll see you soon…

Thursday 22 April 2010

Even better...

...link for you all, requires no facebook or mobile phone.

Clickedy click click - click click click

and yeah I feel good

I knew that I would

Obviously

Wednesday 21 April 2010

Chocolate Allowed

Last run, 4 easy miles, before Sunday done, not counting stretching the legs over two miles Saturday morning so I had a double decker.

Thats all, see you soon!

Tuesday 20 April 2010

A bit like Tony Hawk



But not much!

Can't believe i forgot to mention what happened to me today, my whole running life flashed before my eyes.

I walked through the sliding doors, down a slope into the courtyard in college and straight onto a student's runaway skateboard, it must have taken about 10 feet to stop myself (artistic license applies), I don't think I could have been described as graceful. I just remember shouting an expletive and panicking that I was going to injure myself before Sunday. I didn't. Not sure i would have been responsible for my actions if I had....

Not long now!

And I'm a bit bloody excited for sure. Just done a short interval session tonight, didn't push too hard, was too scared to push too hard especially when went onto gravelly terrain and my knee twinged (or did I imagine it?).

So what does tonight's session mean? I shall tell you!

It means that in 6 miles time, over two sessions, the next mile I run will be the beginning of the end of 6 months of blood, sweat, tears and a fair bit of enjoyment.

Bring it on!

Oh yeah...

Would you like to follow me in the Marathon from the comfort of your sofa on your mobile or online via Facebook. My running number is 37740.

Follow me on facebook here: Clicky clicky

Follow these simple instructions to follow me on your phone (Don't know the cost!):

TEXT
Text the word ‘RUN‘ to 83040* and adidas will send you a link to the mobile tracking service

ENTER
Simply enter my race number and the system will do the rest

RUN
Adidas’ award-winning tracking service follows your runner by using the timing chip in their shoe as they pass the 5k markers along the course.

Sunday 18 April 2010

Drunken


This time next week I shall be drunken and hopefully celebrating a sub 4 VLM at the least. I will have finished for sure so will be happy whatever. Just 10 more miles to run over 3 short sessions this week and lots of pasta, potatoes, porridge and rice.

10 this morning with Chris, so easy was ridiculous but a confidence booster, I never thought I would consider 10 miles as quite short, how times have changed. Lovely weather for it, could do with being a little cooler next weekend but will take it as it comes. Knee niggled but was eminently bearable excaept when changing terrain, not a problem in London though I presume? This was without cho-pat.

Just can't believe is going to be over this time next week, has been such a big part of my life for 6 months think it will be like losing a close friend.

Am open to suggestions of something new to aim for in the autumn....

Saturday 17 April 2010

Dreams


4 mile run this morning, nice and easy, knee not great but not bad either, how much of it is in the mind now I'm not sure, it was so good on Wednesday night without cho-pat though may try it without again tomorrow for last long run before the big day.

Terrible nights sleep last night though and that after a jar or two. If this continues for the next week I am going to be like a zombie by race day. I had bad dreams about every possible thing that could go wrong at the start on race day going wrong, thing is none of them could, I'm sure, possibly happen.

First I dreamt that I couldn't find the start line and wandered round aimlessly. Woke up.

Then I dreamt that I went the wrong way at the start and didn't realise until I got to a dead end. Woke up.

Then I dreamt I turned up and had entered the wrong race, god only knows what race it was but it wasn't VLM. Woke up.

Lastly I dreamt that I got to the start area and had forgotten everything, garmin, running gear, bag for the bus. Oh and I couldn't find the toilet.

Last time I woke it was time to get up and run.

Here's to a better night tonight.

Oh, my life is changing everyday
In every possible way
And my dreams it's never quiet as it seems
Never quiet as it seems

For a Brucie bonus point name the band.

Thursday 15 April 2010

Here Comes The Fear



After last nights jubilations with the football and running unfortunately tonight it seems the taper madness has fully descended.

On the warm up it is pretty clear that I had the knee strapped too tight, was quite painful but that eased as soon as I loosened it off . However by then every muscle that could possibly hinder me was aching so after a half arsed attempt at a 2 mile tempo run I turned for home at a slow jog.

Day off tomorrow then is 5 runs or 24 miles until the day, EEK!

Peeled off the Ceiling


Well I have eventually come down enough to be able to blog coherently. Suffice to say, in case you weren't already aware, that my wonderful Spurs beat Arsenal in the league for the first ime in 11 years last night, effectively ending any of hope they had of winning a trophy. Loving it...

The fact that my 4 mile recovery run pre match went by in a blur, fastest recovery ever, lowest heart rate ever, actually pales into significance in comparison, but trust me when I say, yesterday was a good day.

Happy as a pig in doo doo.

Is there a race next week?

Tuesday 13 April 2010

Currahee

Anyone seen Band of Brothers where David Schwimmer's character made E Company run up Mount Currahee after a pile of spaghetti bolognese.

Have a shifty and you will have an idea of how I felt doing hills tonight and why, although any regular readers will know I hate hills with a passion anyway. Does anyone like them though?



3 miles!

I ran last night, 3 piddly diddly ickle miles. When I went out the door I thought to myself is it really worth it, just why bother you know? Tapering is all good and well, but 3 miles?

Thankfully I worked out why bother and the reason was because I can, going back just over two years ago would have not been possible to do a mile straight off let alone 3, especially not at sub 9mm pace. So I just ran 3 miles and enjoyed. Magic.

I just did my random once in a while weigh in too and have discovered that I am lighter than I can remember being since my early twentys which is nice.

Bloody hills tonight, look out Swiss Valley, heavy breathing elephant coming your way...

Monday 12 April 2010

Gower Sunset


15 miles last night.

Went out about 7pm, not ideal in my book to do such a run but was looking forward to it all day and with good reason it turns out, plenty of energy (chocolate muffins and orange lucozade, winning combination) and running along the coastal path as the sunset over the Gower. I have to wonder if there is a better sight to behold on a run anywhere in Britain, I mean the view is always good but this was sensational.

Anyways taper really on now, a paltry three miles tonight and only one more run in double figures to go, 10 miles this Sunday before or after marshalling Llanelli Marathon.

Saturday 10 April 2010

Morning after...


...the night(s) before.

Easy 5 this morning and being proactive took a few sheets of toilet roll with me and went the bushy route. Nothing happening. Just know that if I hadn't been prepared would have ended up taking a detour through the market again though. am thinking of investing in one of these now >>>>>>>>>>.

Anyway, was a cracking 5, beautiful morning, going to be scorchio today! A day gardening beckons.

Oh by the way is Laura's fault that was on pop two nights in a row, she went to Tesco Thursday night under strict orders to get cider or wine. She comes back with 12 cans and a bottle of wine, how am I going to drink all that in one night? Actually still got 4 cans left now, although shall resist them until next weekend.

Thursday 8 April 2010

Infamy...


...infamy, they've all got it in for me.

Well maybe not quite infamy but any excuse to use that line. However on this morning's run two different randoms wished me luck for London, so obviously some people did read my article in the paper even nif it did lead to zero donations.

Is a lovely day out, not sure I want this weather on the day though, maybe a little too warm. Did 6 miles out of a timetabled 8 at below 8mm pace and then the final 2 easy. I was warm, a little low on energy (was only 3 days ago I was at deaths door ) and the back was twinging. Is a no risk strategy from here on in....

Out for a walk on the beach with the family this afternoon, couldn't ask for more. May even treat myself to a 99.

Wednesday 7 April 2010

Blimey...


...if that is how I feel running after a couple of days rest, and that due to illness, and a sports massage I am going to be fresh as daisy by London. If I was Messrs Wanjiru, Lel at al I would be looking over my shoulder for the slightly over weight boy from Llanelli.

Ok so I exaggerate some what but felt great tonight in the warmest weather I have run in for months, even if it was only an easy five, you know how you feel right? Hope tomorrows tempo feels as good and my taper really does leave me feeling as good as if not better come the BIG day. I am really confident now that nothing will stop me coming in under 4 hours and that will be a result in my first marathon (yes I said first).

Was going to stop blogging after London but I have my eye on bigger and better(?) things already that will really need sharing.

Sunday 4 April 2010

Taper time...

... is here, and not a second too soon to be frank.

Todays planned 22 miles lsr was cut to 18, not ideal, but then nor is death by dehydration.

Joking aside was tough from the off today and my refuelling strategy just didn't work, why I changed from last weeks is a bit of a mystery but another lesson learnt. Well one of the reasons I changed was because Tesco didn't have my muffins yesterday leading to home made flapjacks, too chewy. Secondly, and a schoolboy error I suppose, why I didn't take Lucozade sport and water as I did last week I really don't know. Yes it is awkward with 2 bottles but I am well aware that come VLM that problem will be eradicated by the way the drink stations are situated. When I ran out of drink at mile 12 realised was going to be a hard final 10.

Knee wasn't too bad with Cho Pat and I have realised that is such a problem because of the changing terrains, every time I changed surface it started to hurt again until Cho Pat worked its magic, usually about 30 seconds. Is changing terrain a problem in London, I am presuming no.

Anyway pfft to 22 miles have now done 2 x 20 2 x 18 2 x 15 with another 15 and 12 to do so am comfortable that come the day I will get round in under 4 hours everything being well.

3 weeks today...

Market Workers

At least there are still some people in Britain with a high work ethic, if they hadn't been working at the crack of dawn yesteday morning I would have been looking for a bush. Instead I got a nice clean warm loo to do a number two during an easy 5.

Bit of an up and down day really with Spurs pretty abysmal(down), Man City winning (down) and the new Doctor Who (up) and his attractive new side kick (up).

22 miles for me today, leaving in about an hour in the mind that 3 weeks today will be starting VLM approximately the same time.

Friday 2 April 2010

Reasons not to run...


1. Torrential rain
2. Gale force winds
3. Consumption of following previous evening:

Tuna Pasta
4 packs McCoys
5 pints Magners
Double Decker
Bounty
Snickers (after approximately 5.5hrs in freezer)
Numerous cow biscuits

Lets make it clear that this is not the usual diet of a top class athlete, or myself, but felt like pushing the boat out having finished work for 17 days.

Although once I may have accepted these reasons to stay in bed am obviously glad now that I went out this morning even though it didn't go completely to plan and I wasn't pleased at the time.

Supposed to do mile warm up, 4 mile tempo @ 7.20 pace and mile warm down. Didn't quite work out like that. Ended up as 1 mile warm up (so far so good) 2 miles @ 7.22 (retching constantly as I ran during last half mile) and 2.23 mile warm down. Not too bothered though, I got out there at least and better self inflicted pain than proper injury. On the topic of injuries was first time with cho pat and everything seemed fine so fingers crossed, 23 days to go....

Theres method in the Magners!

Wednesday 31 March 2010

British Summertime.....


....my arse. As much as I appreciate the lighter evenings I would gladly swap them for some warm dry weather and no wind, or even just one of them.

Honestly, what was supposed to be an easy 10 today ended up being bloody hard work in the wind, was blown around like a rag doll, so badly in fact actually that I changed my route third of the way in and ended up only doing 9.2 miles. Still, on the bright side, am a session closer to my marathon grail and the knee was comfortable and have had confirmation that cho-pat will be here tomorrow.

"How many roads must a man run down
Before you call him a man?
The answer my friend...."

Monday 29 March 2010

Nothing to report


Knee feeling 70% on easy 4 tonight but much better now, been uncomfortable today.
Wont be doing tomorrows session because of OH's shifts and cho pat should be here by Wednesday's run. Fingers crossed it works until VLM everyone.

Still undecided between POSE and Chi running.

Sunday 28 March 2010

Cho-Pat


So looks like I have developed Runners Knee (patella tendonitis), not the best timing but didn't stop me doing 20 miles today and certainly wont stop me completing London. Seems short term am going to have to shell out for one of these cho-pat knee straps along with lots of quad strengthening exercises, long term change my runnning style completely, chi-running or pose anyone?

I just wonder if this problem suddenly occuring sporadically over last few weeks is due to new running shoes? They are the same style as last pair, as recommended by gait analysist, but a newer version?

Anyway onwards and upwards, apart from the tender knee felt strong today energy wise, do like a muffin on a long run (fnarr fnarr), one more week to go until taper....


Patella Tendonitis


Cho-Pat

Chi Running


Pose running

Saturday 27 March 2010

37740


So my number has come through for the race which has turned up the excitement another notch, don't know how I'm going to cope for 4 more weeks, just have to I suppose.

5 miles this morning, still really strong but if 5 miles aren't easy by this stage guess I'd be right up the proverbial creek?!

Another glass half full feeling is the clocks going forward an hour tonight, regardless of the fact it means an hours less sleep before 20 tomorrow morning, all I can think about is the warm light summer nights out running, Cannae wait. Why do we insist on changing the clocks for wintertime still anyway?

Starting to wonder what the come down will be like after London, has pretty much dictated my life since I found out I was running back in October what with the fundraising and the training.

Thursday 25 March 2010

Slacking off?


When I started training for VLM intention was to blog each run but have missed a few lately, there is only so much time in a day right?

Suppose could be said have been slacking off with my running too, have missed one timetabled session a week for last few weeks, for different reasons, but when I think about how I'm feeling at the moment in terms of strength and confidence think has been for the best. Take tonight's tempo run as an example, am so chuffed with how easy it was to do 3 miles at below 7mm pace that I realise that this close to the event is as much a case of getting myself through to the big day unscathed as it is continuing to build strength, fitness and endurance.

I must say I am proper excited tonight about the race having spoken to the lovely people at The Children's Trust. Was a little concerned that I had heard nothing from Virgin yet but I am now relaxed that nothing can go wrong and my pack will drop onto my mat any day now.

Roll on rest day tomorrow, 5 miles Saturday and 20 Sunday.

A month today....

Monday 22 March 2010

Bust

4 easy miles tonight, a little quicker than planned but feeling good. Was nice to be back on the roads of Llanelli and not fearing for my life every time I crossed a road.

Shame the central heating has bust. Cold shower here I come.....

Saturday 20 March 2010

Random happenings...


Felt really good today and wasn't sure goign out the door as still not 100% healthy, I think all the smoking in Teplice is getting to me (not me or students smoking, everybody else though).

Ran to Germany and back virtually which you dont get to say everyday. But if you think that is random something even more random, especially considering all other factors, happened too. My second longest standing friend, have known him 30 years, but very rarely speak or see him nowadays, in fact haven't seen or spoken to each other in over 6 months, ran past me in the opposite direction. Bizarre eh? Well at least it would be if I wasn't lying but he did phone me in mid run which in my books is still quite random, particularly as even though we did see each other last time I was in Southampton he hasn't phoned me in probably about 3 years. Always good to hear the ugly sods voice although I think he may have thought I was fobbing him off when I said I couldn't talk as I was running to Germany.

*Mental Note to Self* Phone him when back home....

Thursday 18 March 2010

Oops!


I don't know Teplice very well obviously, not surprising since have been here under 5 days I suppose. I don't think I would get lost if I was put down anywhere but is clear I don't know what the areas are like.




Had a 11 mile tempo to do today, of which I only did 7.5. Why? Well had a trip to local brewery this morning where it would have been rude not to have had the free pint of beer. Following this with a 12" pizza and 6 glasses of complimentary wine at a beer cellar this afternoon and you begin to get an idea as to why running wasn't the easiest. Taking a sore throat and slight cold into account and I believe I should be happy with 7.5, they were 20 seconds faster than planned too.




Anyway on way to brewery this morning I identified a long undulating road leading out of town which I thought would be good to run along. I was right on the way out running against the traffic as per the runners handbook. However half way back on the opposite side it became clear that I had entered the red light district, within half a mile I had been grabbed at and propositioned by about 7 ladies of the night and shouted at by what I can only presume were their pimps. A little hairy to say the least...So where am I to do my LSR on Saturday?

Tuesday 16 March 2010

Papa/Tata


Running round the lake in what I believe I was told are the Royal Gardens Teplice for the fartlek session. Now that was one frozen lake believe you me.


There was a young girl (6-7) with her mother who tried to run towards me the first time I passed her. Second time she started calling what sounded like Papa as I was running towards her although having looked into it think it must have been Tata, which means the same thing. Her mother was trying best to persuade her otherwise, I found it quite funny, was a little tempted to say 'Nicole'. Third time however she just started howling as soon as she saw me coming towards her, the mother glared at me and I for some reason felt quite guilty that I wasn't her Tata. I avoided her on all future laps.


Apart from that was a good run, be it with a niggle or 16.

Sunday 14 March 2010

Running in a foreign country..


Namely Czech Republic, doesn't come without it's hazards although the old maxim of a change being as good as a rest I am sure rings true also.


Not blogged in a week for a couple of reasons, main one being that my internet at home has died until Sky supply a new power supply. Also had a little rest as was feeling a little pulling in my thigh which had been getting worse. Hopefully this mornings easy 3 miler signifies that the break has cured the problem, certainly didn't feel it.


Anyway woke up bright and early this morning in Teplice, must say the students were exceptionally well behaved yesterday, and opened the curtains to be confronted with a blanket of snow. The roads were clear so I thought I would do my running there, not on a potentially treacherous path. However trying to navigate my first big junction with the cars (Skodas) driving on the wrong side of the road forced a swift rethink, way too confusing, I chanced my arm on the paths after all.


So slippery pavements and dangerous Skodas were actually the only two hazards although I think I shall have to learn the Czech for Good Morning today if I expect any replies tomorrow morning. I am imagining a number of people sat at the breakfast table or in their office now telling their family and friends about the crazy man who ran past yelling strange things at them. What can I say I'm a cheery runner.

Monday 8 March 2010

Roast Dinner


Lovely jubbly...


Returned home from work, a nice easy recovery run of 4 miles @ 8.44 pace and then lovely chicken roast dinner that I had postponed from yesterday.


'Nuff said!

Sunday 7 March 2010

Lessons learnt for VLM


Ran Llanelli Half today in beautiful surroundings and near perfect weather. Was hoping to come in under 1hr 45 but sadly wasn't to be. Thinking about it I can attribute this to a few things and can certainly learn a few lessons with VLM round the corner. By the way, according to my garmin, actual time was 1hr 47.19.


So why do I think I struggled? Particularly from mile 8 onwards? Well in fact only from mile 8 onwards.


1. A mild dose of the squits last night emptied the system and probably didn't help with fuelling today?

2. Last few LSR have been fuelled by lucozade and flapjacks, just a few gulps of water at each of the 4/5 stations today.

3. At the 8ish mile mark when I started to struggle I thought to myself 'Bloody hell this is only a third of the way through VLM'. Didn't help.

4. To break 1.45 should have done 8mm pace so why I averaged 7.30-7.40 pace from mile 2-8 is a bit of a mystery.


So lessons learnt:


1. Make sure is only bland food leading up to VLM, need to keep the fuel in the system.

2. Consistent fueling strategy is needed, water is obviously not enough for me.

3. Positive Mental Attitude

4. DO NOT GO OFF TO FAST!!!

5. No more missed sessions from training plan unless for injury or illness. Haven't missed more than 5 altogether but that has included some PMP runs and speed sessions. CBA is no longer in my vocabulary though.


Don't get me wrong am not too disheartened, took me 2hrs 10 mins to do same race last year....

Saturday 6 March 2010

Humour Bypass


Looking back over my blogs since beginning VLM training I have realised that the humour has slowly been eroded in direct correlation to the increase in mileage. No that I don't think people are laughing at them still, but more at me than with me possibly.


So when I set out for my very easy run this morning I was determined to see something that I could make some funny observations about but nothing doing, although I did pass an old man sitting in his wheelchair outside his front gate soaking up the lovely morning sun who had a delayed reaction in responding to my cheery 'Good Morning' not replying until I was about 10 metres past him. Well it was either delayed reaction or I was running faster than I thought.


Anyway Llanelli Half Marathon tomorrow and I still haven't decided on my race strategy but think will probably be aiming for 7.40 to 8mm pace. Sure I will see some funny sights to talk about though for sure.

Wednesday 3 March 2010

A sore point...


To be honest with you I have always had a problem with rubbing as a runner, am not sure why. I am not a fat bloater or anything but, more often than not, nipples and thighs are like a blood orange by the time I finish my longer runs . Yes I have tried vaseline and been recommended other like products but none of them have ever lasted long enough, however much I apply, and leave them horrible greasy stains on your running gear. Not that I'm vain or anything. I have though, I believe, found the product for me, BodyGlide Anti Chafe stick. Had mine delivered today and did tonights 11 miles, with my most sandpaper like clothing, without a problem, plus it doesn't stain. Jobs a good one.



Was a long day today with the youngest poorly and having to accompany me on a sponsored walk with 70 students along the Mumbles. So not only have I run 11 miles I also walked 6, for 3 of which I had to carry my 5 year old daughter. Not that I'm one to moan.




So have we got that all straight now?




1. I'm not a fat bloater!


2. I'm not vain!


3. I'm not one to moan!

Tuesday 2 March 2010

Second half...

So I have entered the 2nd half of my VLM plan and am, without doubt, feeling stronger than I have done since I began running.

Interval session tonight was almost enjoyable, 1.5 miles are long intervals but relatively pleased with an average of 7.14 minute mile pace over 4 splits. Certainly gives me the confidence to say can definitely do 8mm pace in Llanelli Half at the weekend which would knock 25 minutes off last years time, my first ever Half. Whether I will beat my PB from Torfaen of 1.41.22 remains to be seen but this will be more like a PB to me anyway as, lets be honest, the first 6 miles of Torfaen are nearly all downhill.

Have got a sponsored walk with 70 of my students tomorrow to raise money for my VLM charity, Link (roll over me to see where I go), followed by a 11 mile slow run. Should be looking forward to it but a youngest child with an upset stomach is threatening to put a large spanner in the works at the moment, anyone for babysitting?

Sunday 28 February 2010

Part two...


....all done. Had to push myself not to turn for home on more than one occasion, thats the problem running round Llanelli, your never really more than 3 miles from home.


Felt strong again except for a little niggle from the sciatica. Am a bit concerned though that when I stopped my right knee seized up competely despite having no pain for the whole 11 miles? Oh well, have had good stretch, hot bath and iced and is loads better so will see what tomorrow brings.


Happy days in the footy, COYS!

Part One...

......of 20 miles planned today out of the way nice and early. 9 in the bank. Felt strong and enjoyed it, especially the bite of flapjack after 30 minutes. Seemed to digest well so may well use that strategy in London.

Heart rate was lower than ever, whether this was because was early I'm not sure? 69%whr

Will see what tonights 11 miles bring.Back to bed for an hour now, then marking and prep, Spurs, Utd, Roast, Ironing, bathtime and away to go again....

Saturday 27 February 2010

Schoolboy Error....


...this morning, at least it was only the one though which is more than you can say for Wales last night. Stayed in a mates last night with the plan to break in my lovely shiny new Wave Inspire shoes running home this morning but forgot to take my foot pod with me so had to map my run. Doh!


Was supposed to be an easy 5 but seems only did 4.78. Not to worry though, was first run since Tuesday, after a bout of Delhi Belly, and in physical terms felt like the short break had done me a favour, last nights alcohol intake didn't help though.


Because of Laura's shifts will do a doubler tomorrow. 10 at 6 in the morning and 10 in the evening.


Off to make some flapjacks and a cheesecake now....

Tuesday 23 February 2010

I had a choice...

...I made a choice.

The choice was an evening interval session (I hate speed work) or a night of eating crap.
I chose both.

Had to drag myself out of the door for interval work, especially now the secret door is closed. Ended up doing my 15 x 200m splits through the precinct in town. Had some funny looks but as most of these were from people who were having discussions with lampposts and shop window mannequins (don't think it was Kim Cattrall) I didn't feel too mental.

As all I have eaten today is a bowl of rice with chillis and peppers for lunch and pasta with the same ingredients for tea, two poached eggs, two yoghurts, a banana and an apple I refuse to feel guilty for the handful of cow biscuits I just consumed. May have another handful now actually or some shredded wheat...

Sunday 21 February 2010

Just Like Heaven


Sinking into a hot bath after a run/race of any kind, don't you agree? Well todays was better than heaven. Don't think this is blasphemous but I am willing to dodge a few bolts of lightning, just not today, I couldn't dodge a codding bean (old saying from my younger days, anyone recognise it?)


Anyway did 20 miles and am now sat here with a grin like a cheshire cat, wasn't feeling like that just over an hour ago though, the last 5 miles were the toughest thing I have ever done physically, and possibly mentally, but I did do them. Think is safe to say I now know what the wall feels like. Hard!


Not sure why was so much tougher than last weeks 18, a little warmer for sure? In terms of taking on lfuel during the run did exactly same thing as last week, couple swigs of lucozade every 3 miles. Obviously not enough. Had a little more porridge than usual this morning, could that have been a factor, or do I need to eat it closer to running? Maybe will try 3 hours before next week rather thanthe usual 4.


So many questions left unanswered, just hope I feel better than this come VLM...

Saturday 20 February 2010

More nutrition talk


Did 5 miles this morning after a few beers and packs of McCoys last night. God they are good crisps aye. Nice run, no niggles at all, hopefully will say the same after tomorrows 20.


Now I know regular subscribers to my blog will be thinking 'He said he wasn't drinking or eating crap' but I can explain myself. After my last blog, where I set out my stall for healthy eating, I decided to do some in depth research and ask some nutrition experts, namely here:
Check it out, I'm not paying for full membership but you can learn a lot in the 24 hour trial period.


Turns out that to maintain current weight with amount of miles I'm doing need to be be consuming 4300 calories a day and if I want to lose 2lb a week, around 3200 calories a day. Trust me that is a lot of calories. To highlight this my intake for Thursday which was spread over 6 meals was;



  • A bowl of porridge

  • A banana

  • An apple

  • 100g wheat pasta with chiilis, peppers and spring onions

  • 2 slices of soya bread with natural peanut butter

  • 3 low fat yoghurts

  • 500g portion of shepherds pie with peas and gravy

  • 3 weetabix with sultanas and skimmed milk

Now this only came in at just over 2000 calories for the day with nutritional requirements nowhere near satisfied. This is not healthy when training for a marathon so really have to up my intake. I am happy to have twice as much pasta/rice for lunch or porridge for breakfast but that is about all I can do and would still be barely enough so have decided one a day a week it is important I have a day off healthy eating. Am sure you all agree...

Thursday 18 February 2010

Food Mountain


7 miles this morning which was fine physically but very difficult in terms of energy. Am sure this wasn't helped by the fact that I only did 10 miles yesterday evening but I think has more to do with my nutritional intake.


Am the first to admit my diet has left a lot to be desired over the last few weeks as my abstaining from alcohol (virtually) has seemed to lead to an addiction to chocolate and biscuits, in particular Double Deckers and Malted Milks, often together. If it wasn't for the amount of miles I was putting in I would weigh about 24 stone for sure. However I do believe that the amount of sugary stuff helped with the energy levels.


Now, having decided to loosely use lent as my motivation, I have cut out all the crap to get back to the healthy diet I enjoyed for much of the last three years. Is clear though that just one pancake, and a lack of calories overall since Tuesday morning has left my energy levels a little low so am going to have to go back to eating a food mountain of healthy stuff every day. 5 small healthy meals a day and a large portion of whatever I'm making for the kids for tea (not including chips) is back on the menu, in fact have just had 2 slices of natural peanut butter on soya bread and a low fat apricot yoghurt for afternoon snack. Shepherds pie tonight.....


Mmmm

Wednesday 17 February 2010

Changing Plans

Not ideal but worked out for the best tonight.

Original plan was to do 10 early this morning before Laura went to work but Chris wanted to see what it felt like to do 13 before Llanelli Half. Was happy with that and looking forward to going out with some company at 1830. In fact I was pacing the house all day was looking forward to it so much. Unfortunately a combination of a heavily(ish) pregnant Dina and a sick dog meant he had to cancel which meant another change of plan.

New plan was to go out as soon as Laura got home for the original 10 but had really lost all motivation and had to drag myself out the door. Once out though had a fantastic run, felt really strong and had no niggles so, as I said, it all worked out for the best. Really happy at the moment, nice 7 miles tomorrow and then a rest day Friday will set me up well for another big week next week.

Got my passport through today too which is confirmation that I am off to snowy Teplice in the Czech Republic on March 14th for 8 days so have amended my training plan accordingly. When I say snowy I just looked at the forecast and there is snow predicted for next 14 days but maybe it will warm up by the time I get there? Fingers crossed...

Tuesday 16 February 2010

Why?


Do people cross the road in stupid places when there is a pedestrian crossing ten metres down the road? Should be legal to mow them down....


also,


Why do people thank you for letting them out at roundabouts when it is their right of way anyway?


Just two questions I need answering from going down the beach for my run this morning.


Was going to go to the track through the secret door but was warned late last night that anyone using such a method of entry is likely to fall foul of the local constabulary which I could really do without.


However was lovely down by the beach, perfect distance for Yasso 800s and nice and peaceful again, the only sound was the high tide lapping against the wall at the top of the beach. Not a dog in sight either.


So good session once the back warmed up, comfortable 3.30 minute pace for each 800 metre interval which should, according to the theory, mean a 3hr 30 minute VLM, one can only hope.


"The secret door swings behind us

He's saying nothing

He's just giggling along

And even if they were to find us
I wouldn't notice

I'm completely occupied"

Monday 15 February 2010

Feeling Fine

This morning's run was hard, was stiff when I woke up (ahem), especially back and calves, after yesterday's lsr and felt low on energy throughout an easy 4 miles.


Am feeling good now though, no niggles all day, think have run last of the stiffness off, maybe my body is becoming accustomed to the increased mileage at last.


So am now looking forward to getting up at crack of dawn tomorrow to hit the track for 4 x 800m intervals (first set of Yassos) so my evening is free for a pancake extravaganza before I give up chocolate, cake and biscuits for lent.


Did one of my favourite things in the world today too. Parked in F car park by Cefn Sidan, had a picnic with the family then walked the 100 yards on to the beach. We could have been the only people in the world, views across the Gower estuary to Worms Head and down towards West Wales and the whole beach to ourselves, peace and tranquility, think may do some running down there. Perfect! Shame it started to rain, but this is Wales...

Sunday 14 February 2010

The people you see...

... out running.


Loads of runners out today, was a lovely day for it, but three things stick in my mind.


1. As i ran along the coastal path a group of runners came towards me, must have been about 5 or 6 of them. I gave my usual cheery hello as I approached and realised at the same time that they were from my running club. Now I wouldn't expect them to recognise me as have only met them 4 times and never really communicated with them but I do wonder why one of them gave me such an evil look. Honestly if looks could kill I wouldn't be sat here typing this now. Maybe it is just her general personality. Maybe I imagined it. The others acknowledged me?


2. As I went past Machynys I said hello to another runner going in the other direction? I had to pull an earphone out quickly as he muttered something to me and ask him to repeat himself. I'm sure he shouted 'Am I close to the pond' but by then he was about 20 metres past me and by the time I processed what he said and tryed shouting 'what pond' it was about 30 metres. I am left wondering if there is a pond in that direction that I have never noticed or whether I should have chased after him and told him that I thought he was going in the wrong direction? Am I a bad man?


3. On finishing my 18 miles, which was my longest run ever, about half a mile from my house I walked past an old couple. The old bloke said 'you will never get fit walking' to which I replied jovially 'just run 18 miles'. When he replied that if that is the case surely there was no need to stop now I had to use all my will power not to insert his walking stick where the sun doesn' shine.


So I need answers:


1. Do you say hello to fellow runners? There was a good article on this in runners world a few months back, what do you think? I find dog walkers are generally friendlier to be honest, may count next time.


2. Would you chase after a random person to tell them you think they are going the wrong way?


3. Can any legal people tell me if it is possible to get away with physical violence after a long hard warm run on the grounds of diminished responsibility?



Anyway I enjoyed the run and am still feeling confident for VLM, would come in around 3hrs 50 at todays pace which would be fine if I'm honest, although I do hope for better. Nice chinese and few jars with my beloved for Valentines now....



Adios Amigos!