12 December – Up Speed or Deeps Pu?

I had committed to run today, to make up for a lovely indulgent week with friends N&A.  Of course, I made that commitment before having checked the weather.

We didn’t have two feet of snow in London, but we did have a considerable amount of frost and ice. As a street pounder when I am in London, it’s not awfully convenient to get to a park for a nice run. And to be honest, the thought of getting a tube to Regents Park for a run didn’t appeal, given I’d get really cold on the cool-down.

So bright spark that I was, I thought I’d do the Couch To 5K Speed Programme today instead and do it on the Barbican Highwalk. This is an interval training programme designed to help you work faster and harder at your running, increasing your speed and calorie consumption.

After a morning/lunch time/early afternoon of Faffolino visiting at my behest, which went pretty much like this:-

Cup of tea to wake up properly – of course Faffolino, why hadn’t I thought of that?

Sort out the laundry – oh it definitely needs doing, before I can run.

Cup of coffee and breakfast – sure can’t run on an empty stomach (in fact I can and do and prefer to)

Walk up to the fish shop – definitely necessary – a good protein source for today’s run

Grocery shopping – woman cannot live on salmon alone…

Do the ironing – well we have a visitor coming, so it’s better to get it done

Sew on a press-stud onto a summer shirt – self evidently a critical task

I was just about to eye up another ‘must do’ task, of wrapping up two last minute Christmas presents, when Mr JCR interjected ‘I thought you were going for a run, after you’d done the ironing?’. BUGGER, my prevarication had been sussed, so I somewhat reluctantly got changed into my kit. And as ever, my resolve always comes back when I am in kit.

A stroll to the Barbican Highwalk, with my runners buff up by my nose, hat on, double layer of gloves, including the amazing LED finger gloves above. Then Laura started all friendly…. but I know she’s a mean son of a gun. I’m all for girl power, but daughter of a gun, doesn’t sound the same.

Walk for 5 minutes on the 1,2,3,4 beat, which is fine whilst she’s counting, but when it comes to me and my counting, well I go a little awry and I use the 5 minutes to check out my running route – around the mini duck pond. No ducks but rather a lot of duck poo. There are some little patches of ice, so I note their whereabouts and carry on. 5 minutes warm up walk done – by this stage according to Laura my muscles should be nicely warm …mmm, I’m not so sure. It’s flipping freezing and my legs feel a bit leaden, but here we go.

Number One interval – 5 minutes of warm up running to a 150 bpm pace, apparently you can still count it on 1,2,3,4 they are just faster 1,2,3,4s. Well done JCR, you did that one – ah yes I’d forgotten, that’s just the warm up run. Ho hum, okay now Laura ups the ante, still the 1,2,3,4 count; only a heck of a lot faster at 165bpm. My little legs are going like pistons, but I am pleased I get it done…

Then my ‘comfortable’ pace run (according to Laura) but she can’t see my face or hear my breathing…, at which point I come up with a better pacing mechanism than the boring 1,2,3,4 count. I find I can run at the right pace whilst rasping ‘I hate Lau -Ra’ – it isn’t anything personal you understand, but these interval runs are crappy, necessary but crappy. Followed up by the sprint, it is too fast for me to curse at Laura, I content myself with wheezing a generic ‘F..k,  F..k, F..kety, F..k’

Comfortable Pace Run 3 to 6 –  four x sixty seconds of I hate Lau-Ra, which frankly on   the last one, was bloody uncomfortable, with a knee twingeing away.

Sprints 3 to 6 –  it has to be said the pace dropped somewhat, from my initial enthusiastic F..k, F..k, F..kety, F..k, to a more sedate F..k, F..kety, F..k, – I dropped a F..k, as my speed slowed.

What did I learn today?

  1. I have to do interval training to up my speed, so these training runs have to be done
  2. I really need to use Laura for something else other than speed training, as I am not sure she deserves the abuse
  3. My timing and coordination is shocking
  4. Prevarication serves no useful purpose whatsoever, and it’s much better just to go and run
  5. I had hoped to Up Speed, but it was really hard work and at the end I was in the reverse ‘deep spu’ and ended up with a slightly twangy knee and a stitch

In summary, Laura and I are probably going to have to keep dating, but Mr Smooth please, please can you come up with a programme that I like, or is that impossible?

Face Colour -Monarch Red

Playlist

Nothing – just the bizarre running beat that Laura and Audiofuel recommend – I hate it!

Stats

Distance – 3.75km including the warm up and down walks

Time 26.32 mins

Pace 7.04 mins/km (including walk elements)

Squats 3 X 15 sets of reps.

 

 

 

 

Yippee – With Apologies to Luke Friend – 3 December

Having met up with super Speedy Razouski yesterday, some of her straight-line speed, must have transferred over to me through the famous energy transferral medium of Portuguese Custard Tarts, because I was raring to go out running this morning.

This morning I checked the weather, yup it was bleurgh, grey, wet and a bit breezy. So I dressed accordingly, very grey top, black fleece lined running tights, mugger’s hat and burglar’s black gloves.

I wasn’t really sure what running mood I was in, so started my warm up walk to Downtown and decided to head towards Smithfield Market. First km, not too bad but ouch there’s something in my shoe. It’s a little stone – I will ignore it and carry on and hopefully it will jiggle to the side and I’ll be okay.

Second km, I am running up Farringdon Lane to Take My Breath Away, I was puffing a bit – it is mildly uphill, but I felt a bit speedier today, ouch that stone is still in my shoe, okay I can’t be bothered faffing about to take it off, I will lose my stride and pace.

Continue on through the 3rd and 4th kms, a slight niggling soreness underfoot, so I think I will curtail the run at 5km, en route towards Silicon Roundabout and I’m boiling hot, so jacket comes off, mugger’s hat removed, gloves taken off and I continue on. Finally I hit the 5km mark and hallelujah for the very first time, I have beaten the 30 minutes for 5k and managed 29 minutes 33 seconds.

For sure Razouski’s virtual presence gave me a boost and a thought to see what I could manage, and yes the route was mainly flat, with only a slight incline to deal with, but still it is my first 5k under the magic 30 minutes!

The only slight rain on my parade today, was the discovery that the stone has done it’s best in my trainer. My 2 week old running socks are irrevocably damaged. With apologies to Luke Friend who wrote the song ‘There’s a Hole in My Heart” – this is my version.

Since you arrived, my feet became a mess

Cos running without you was the thing I did best

Now that today is over what else have I left?

Cos I hate you so much I can’t lose you, I need you to go

You should have gone but I’ll never know

Why on this day you got stuck in my sole

On my heel,  but not on my toe

There’s a hole in my sock, can you fix it?

There’s a hole in my sock, since you’ve been around

Is this P-A-I-N?

Somebody tell me what’s happening to me?

Is this P-A-I-N?

Somebody tell me, just what’s happening to me?

Since you haven’t gone

I hate you so much that it makes me think

The pain you caused just shredded my feet

Cos those socks were new, for every runner’s need

And I hate you so!

There’s a hole in my sock can you fix it?

There’s a hole in my sock can you fix it?

Playlist

Downtown – Petula Clark

Midnight Train to Georgia – Gladys Knight and The Pips

Take My Breath Away – Berlin

Solsbury Hill – Peter Gabriel

Big In Japan – Alphaville

Une Nuit a Paris – 10cc

Lost in France – Bonnie Tyler

Strawberry Fields Forever – The Beatles

Avalon – Roxy Music

Stats

Distance 5.03km

Time 29 minutes 33 seconds

Average Pace 5 minutes 52 (mins/km)

Hole in Sock – 1

Socks in Bin – 2

Yippees – at least 3!

 

A Feat Of A Meeting – 2 Dec

IMG_4318.JPG

Or in the picture, a meeting of feet!

Yesterday, I met up with my fellow C25Ker Razouski who is an 80s music freak, a runner, a damn good singer, as well as being a mum, a baker and cook of some skill  and very good company!

The weird thing about the C25K forum is that you get to know people quite well just on the basis of their running posts, now I don’t mean every last intimate detail, just you get a picture of some people in your minds. And for me Razouski does amazing runs (both fast ones and long ones) and writes some lovely posts. I particularly like it when she changes the lyrics of well known songs for ‘running’ versions of them, and it makes me smile, not least because a lot are from my era.

After a bit of posting to and fro on the C25k and messaging other we decided to meet up as she was singing at the Barbican and  she suggested we have a coffee at my local coffee bar.

Saturday afternoon, I walked into my coffee bar a little early, so I could catch her eye when she walked in, and there she was, sitting down already she saw me and mouthed ‘Jan?’. In a way it was like a blind date!

We had a lovely time, a couple of rounds of coffee and Portugese Custard Tarts – what’s not to like there on a cold Saturday afternoon? It was really lovely meeting a fellow runner and we chatted about all sorts of things not just running. I thought her C25K name was pronounced ‘Razowski’ but in actual fact it is ‘Razooski’ and then neither of us could work out which was the correct pronunciation of IannodaTruffe one of the forum’s mentors. We had the two variants Eyeannoda or Eeannoda -must ask him one of these days on the forum.

Similarities – we both have brown hair, although I’m guessing mine is aided by the hairdresser more than R’s. Both like food, cookery and eating out. Both love London, generally prefer running on our own, love the 80s music obvs.

Running similarities –  probably not that many – R can run generally about the 5.30 mins per km level – that is something in my dreams. Recently as I wrote here, she did  under 4 minutes 30. That couldn’t be in my dreams even with the aid of hallucinogenic drugs! Distance – R can and does run longer distances 14-15km quite regularly, whereas me, I am still working my way up and around the 10/11km mark. Park Runs, I think we both agree running on Park Runs, is a different kind of running to your own running.

So all in all a lovely afternoon, no running for me yesterday, but I was inspired to go out this morning….

Oh and in case you wondering, the foot selfie – I certainly wasn’t  ‘face’selfie ready…. so the feet on the left are mine and on the right, they are R’s!