2 Feb – Doms Hanging Around And An Early Reality Check

Hmm, best laid plans and all that, I am now convinced that by running 21km on Tuesday, I may have overshot things somewhat. I still have DOMS today, albeit nowhere near as bad as Wednesday and Thursday. Add to the fact that according to all sensible advice, I should have targeted to run only 1000 km this year (based on last year’s kilometrage +10% uplift), I must admit to feeling a little apprehensive.

January’s bullish mood is now a little more tempered with February’s reality check and it’s only the 2nd of the month.  Nonetheless, there are things I can do, such as lose a bit of weight – that will help with not carrying so much of a load, cut down on the alcohol and increase the water consumption. I may need to look at the diet too, increase protein, fruit and veg but cut down  on carbs, seems to be the mantra.

One of the excellent C25K Administrators and long time runner, has said she targeted 2000 km+ one year and didn’t manage it. She said that it’s a stretch, what with injuries, illness, life and other things conspiring to get in the way. It’s also been suggested that by giving myself a minimum targeted run distance of 5km, I am not permitting short runs, which are an easier way to rack up mileage, without doing a lot of stress and joint damage.

Okay, that’s all the negative stuff out of the way. It’s blindingly obvious then that I have to be careful,  my plan is to do shorter runs. It may be a bit tedious, but my body can get used to the shorter distances becoming a daily norm. Slow but sure I think is the best way of minimising all these risks, and that means making a concerted effort to reduce my pace too. Whilst I am not exactly fast, my pace varies between 6 and 8 minutes a km depending on tiredness. I think I should focus on running closer to the 8 minutes rather than 6, and that too will help reduce wear and tear. Prevention in this case is definitely better than a cure.

That’s the plan, today’s warm up is cleaning the kitchen, then I’m off out. It’s a glam life.

About 3 hours later, I am back having completed another run. Again, I decided to stay close to home, in the event of any unforeseen incident. Running at lunchtime in and around the City is not such a bright idea, as there’s just too many folk intent on getting sushi/sandwich/snacks/shopping.

I decided on running around some of the more residential streets of Islington. Whilst I wasn’t hunting for Monopoly squares, as I am doing that over the weekend, I did come across a water reservoir, and as far as I am concerned that counts as ‘Waterworks’ on the board. Then I started finding little residential squares so I ran around a few of those, not collecting Monopoly squares this time, but running around actual ones.

Charterhouse Square (pictured) isn’t that far from us and has recently been renovated and re-opened to the public. I did the obligatory loop at the end of my run, and was delighted to find out I was around the 7km mark. That’s enough for a pair of legs that are still aching.

Copying the phd runner’s niggleometer, this is how my bod stands – high numbers are a problem!

Head – 7/10 (banging headache again)

Butt – 4/10 (aching but not awfully bad)

Calves – 6/10

Hamstrings 5/10

Feet 0/10 (Thank goodness, something feels alright)


Lost In France – Bonnie Tyler

Breakfast in America – Supertramp

Une Nuit A Paris – 10cc

No Particular Place To Go – Chuck Berry

Maid of Orleans – OMD

Penny Lane – The Beatles

Massachussetts – Bee Gees

Boston Tea Party – SAHB

Solsbury Hill – Peter Gabriel

Big In Japan – Alphaville

Africa – Toto

Midnight Train To Georgia – Gladys Knight & The Pips

New York Minute – Don Henley

San Francisco – Scott McKenzie

Go Wild In The Country – Bow Wow Wow

Avalon – Roxy Music


Distance 7.43km

Time 55:13

Average Pace 7:25 (mins/km)

Elevation Gain 31 metres

Running Streak = 2 days (only the second time ever)

Alzheimer’s Challenge

Kms Run 139.40

Kms To Do 1878.56









8 January – Introducing JanCanRun’s Runners’ Rules 1-10


The esteemed Mr JCR, he who blogs at Colincanride.com, introduced me to the concept of the velominati, a group of folk who manage the cycling community’s rules of engagement. Absolutely nothing to do with rules of the road, or Highway Codes. Simply, this is the definitive guide to what is and isn’t acceptable to fellow cyclists when cycling.

It is an utterly subjective view, some of it quite funny and I attach the link for those interested. There are 95 rules as of today.


There are a set of published Runner’s Rules – but you have to pay to get those, and so mine are free. And in recognition of the fact that it is far easier to navigate when you know your way around, I will create the rules, ask for help on more rules and then categorise them. Oh btw, the Editor’s judgement is final and no debate will be entered into.

So my starters on the general rules are with a big thanks to the velominati for the first three :-

Rule 1 – Obey The JCR Runners’ Rules (now abbreviated to JCRRR)

Self explanatory.

Rule 2 – Lead By Example

It is unethical for someone who knows the JCRRR, to knowingly and wittingly aid an unknowing runner in breaching the JCRRR

Rule 3 – Help The Unknowing

No matter how valid your reason is for breaching the JCRRR (in your head), it is never good enough.

Rule 4 – It Is All About Running

The JCRRR does not transfer to biathlons, triathlons, Iron Men, Women, walkers, dog walkers (dog runners are permitted under the Labrador Convention*), or pram walkers (pram runners are permitted under the Jo Pavey** rule)

Rule 5 – Weather is Never An Excuse

Enough said, although if you are running on an oil rig in the Atlantic or other ocean, gale warnings are an acceptable reason not to run. If you still run, then Respect is due.

Rule 6 – Run With Your Mind and Your Legs Will Follow

Your mind can and will let you down when running. This is perfectly normal. What is not normal is to stop running merely seconds into a run because ‘I don’t feel like it’. Run the run in your head, and your legs will do the rest.

Rule 7 – Any Run Is Better Than No Run

It’s true.

Rule 8 – Runners’ Kit

There is no limit to the amount of kit needed to run, the only limit is your imagination or wallet, or both.

Rule 9 – Runners’ MoJo

May occasionally go AWOL, can be restored by putting on trainers and running

Rule 10 – Definition of a Runner

A Runner is someone who runs. Distance does not a runner make (thanks Yoda). A 100m Runner is a Runner, an Ultra Runner is a Runner. And so is everyone inbetween. Snail Runners are definitely runners. Fast walkers aren’t runners.pexels-photo-320956.jpeg

*The Labrador Convention

Canine assisted running is a very valuable training tool, therefore all dogs being run by their runner owners, or runners being run by their dogs, count as runners.

**Jo Pavey Rule

Mums who Run count or Runners who Mum count. As per Jo Pavey’s Book – This Mum Runs.

What rules do you think should follow these? I have thought of rules on

Food and Nutrition

Running Kit

Etiquette When Running





Injury Management











Bombing to the Barbican – 28 Nov

I am ‘suffering’ from runner’s envy, for two reasons:-

  1. I can’t seem to get under 30 minutes for 5km – although in fairness 6 months ago, I’d have taken 3 hours as a personal best
  2. One of my fellow runners did just 4 minutes 15 for a km, and I am wondering how on earth that would be possible for me to do

Let’s be frank, I’m not actually suffering 🙂 – but surprisingly I appear to have found a competitive bit in me – I wouldn’t go so far as to call it a streak, maybe more a truncated dash.

Now, I am not setting up a virtual competition with a fellow runner, but her amazing km run, got me to thinking, we are similar ages, share 80s music tastes and she has been running longer than me and has done almost half marathon distances. She never saw that  km speed coming either. Therefore, maybe my original thought that I am a long distance, slow pace runner, is something that isn’t necessarily true and can be something I could see if it is possible to change.

Post C25K graduation, you are advised to consolidate your distance and time running, so that 5k becomes habitual and almost comfortable. Since then I’ve been focussed on extending the distance and time run.

Today, instead of my usual 5 to 7km effort, I am going for interval training. The coach on the podcast is Laura, and it’s my first time with her. I am used to Mr Smooth and from what I can gather Laura is a love or loathe coach.

Apparently her ‘speed’ podcast is just the ticket to get my arse moving, and whilst I am prevaricating by writing this; my arse is remaining firmly glued to the seat.

What’s that noise I hear ‘ssshhhhllllppp’ yup that’s one buttock lifting, and here’s ‘ssshhhhllllppp’ that’s the second one…


Now I am up and going to do that speed running thing in the Barbican – I do hope the good residents don’t complain!




3 Reasons Why You Shouldn’t….


run a Marathon. So goes the latest Map My Run advice and there are three reasons, which can be found and are discussed fully here

In summary though, they are:-

  1. You’re not ready
  2. You can’t devote enough time to train
  3. You need more race practice

As I have no intention of running a marathon unlike my super fit friend J, (who was in fact an iron woman, before the term was ever coined), I thought I would adapt this advice for a more normal likelihood in the JCR household.

So, here are my three reasons for not running with a Marathon (or Snickers bar if you’re American or if you can’t remember that Snickers used to be called Marathons in the good old days!)

  • You’re not ready –

this is because you have forgotten to buy the Marathon/Snickers bars in the first place. Next time, be prepared and buy a family pack, that should do a whole week of running.

  • You can’t devote enough time to train –

running with chocolate requires dedication, first of all you need to practice the unwrapping whilst running. Secondly, you can’t run with chocolate on hot days, it’s just plain nasty. Smudged chocolate on your hands could get you arrested for indecent running. If your need to run with chocolate occurs in the summer months, you are unlikely to have sufficiently cool enough days to practice. Unless you live in the UK of course.

  • You need more race practice –

in the JCR household, first in the cupboard gets first dibs at the chocolate. Many practice sprints help your access to the goodies, this is technically called ‘interval training’. As any seasoned runner knows, interval training is a crucial tool to help with Marathon running.

And if these hints have helped, you may like a ‘sweetie’ inspired playlist on Spotify:-

Chocolate Girl – Deacon Blue

So You Win Again – Hot Chocolate

Pour Some Sugar On Me – Def Leppard

Push The Button – Sugababes

Strawberry Fields Forever – The Beatles

Raspberry Beret – Prince

Girl From Mars – Ash

Sweet Dreams Are Made Of This – Eurythmics

Sad Sweet Dreamer – Sweet Sensation

I Can’t Help Myself (Sugar Pie, Honey Bunch) – Four Tops

Boogie Oogie Oogie – A Taste Of Honey

Flake – Jack Johnson

Cake By The Ocean – DNCE

I’m The Fat Man – King Pleasure and The Biscuit Boys

Cream – Prince

Marathon – Junkie XL

Salt Peanuts – Charlie Parker and Dizzy Gillespie

Ice Cream Man – Blur

I Want Candy – Bow Wow Wow

You Got The Love – The Source and Candi Staton