Anne Widdecombe ?

Anne Widdecombe isn’t mentioned again in this blog. Yes i did watch some of the ‘Strictly pairing off’s.
But could some of the contestants ever run a half marathon? Some could. Some couldn’t.
Today I ran a half marathon with about 1200 other people. The Lake Vyrnwy half Marathon.
Running is wonderful.
Running in races is great. To run in a race that’s very well organised, in beautiful countryside, with good company is the tops.
I ran a personal worst of 2hrs 10minutes for a half marathon- but that’s ok, because running a good time for me was NOT the purpose today.
Today was for my pals Ph. and P.. It was their first ever half marathon, and I had 2 objectives
1 to help Ph. and P. around their first half marathon
2-enjoy the day.
Mission accomplished.
After arriving at the start nice and early, early enough to even visit the loo Twice- Runners will know how early this is:-). We chatted with other runners, lapped up the atmosphere, club runners, and others. We made our way to the start, on the hill near the village. A slow jog through the start (i missed where it was – 1st garmin error!) then up hill slowly to the Dam. Along the dam and then into the rolling countryside around the lake.

Another Pal -S. – left us at a pace ahead , then we plodded around the lake chat, run chat run.
Do you know how many cool coloured running shirts there are for ladies?- we were trying to find a better one than the orange one P. was wearing with pride for the Multiple Sclerosis Society- a very worthwhile cause – but P. didn’t think orange was her colour.
So that was a mission for us- find a better colour, lime green or pink , now which one came from Aldi?
In what seemed no time at all we were at half way, at the far end of the lake, and past 2 water stations, and looking forward to a gel and then water at 9miles then a joglet to the finish ?
My Garmin went a bit haywire at mile 6, - the runners in front wanted to let us pass – as they heard i said we’d run a 5minute mile !! We certainly didn’t run faster than 9minute miles :-).

Jelly babies – great stuff – 2 or 3 were consumed between miles 3 and 6. P. had a slight problem – she unfortunately dropped a gel at the start , and not a good idea to pick it up – risk of being trampled! So one gel left – so we all looked forward to a gel at around 7.5miles.
Gels new experience for some , not for others. The water station at 9 seemed to be at 10miles,

After the water station the party was getting a bit tired, hey it is hard to run 9 miles and more. We’d caught up with S. , i think she was slowing down to see where we were after her earlier spurt.

Sorry S. – I couldn’t help you along – you seemed to be in the zone, well done on your time and finishing.
The finish – great , DOWNHILL from the dam, then we could hear the tannoy at the finish, and how great for S. And P. To have family at the finish.
And P.& Ph. Were excited to find the race T shirt for purchase. I was doubtful about the need to buy a race T Shirt – runners will know , we collect a few. However this one is special, a surprise , like my LAKE VYRNWY 2004 Marathon shirt it had runners names on the back – a must , well done organisers.

My Route is here, including pace at various miles , though there is an obvious GPS error at mile 6 & 7, we didn’t run up to 1400ft, or run sub 9minute miles :-).

The results are now up at this link.


We had some great pre-and post race photos, but if were running in the Great North for example - we could have had an official photo of the 3 of us finishing side by side, and been fleeced by the cost of it !

Suggestions - look at your race, your time at various stages. How did it feel then ? How enjoyable was it? How could you do better? Should you have carried some water? Gels , different kit?

But overall we should celebrate achievement, and fitness – now how can we encourage others.

Change of running plan- an old favourite

Today I had planned to run with two pals in Wrexham as part of their training for their first half marathon @ Lake Vyrnwy.
However unfortunately that was not to be , as my planned alteration in work schedule for the afternoon was misunderstood by other colleagues. So I worked in stead of ran, still i met some interesting people, i hope i helped them a little.

So home at 17:30 - maybe a run from home , for around the same distance? Yes - i went for an old favourite of mine - Mold, Gwernaffield (uphill !!) to Cadole (down and then up) to Gwernymynydd (uphill) and then back to Mold .
Below are some extracts from the Garmin - via the great runnning site www.fetcheveryone.com
You can see the uphill pace of 10min 06
and the downhill pace mile 5 of 8min43.

A little knee discomfort, at the start but that eased with warming up.

And one of the joys of running - meeting new people. I chatted with another runner as we ran downhill from Gwernymynydd, me on the way home , him on the way to a pilates session @ the coaching station. Good to meet you and thanks for the chat. Happy Surfing :-)

And todays run is dedicated to the father in law of my running buddy S. , Dad to J. Grandad to G. - - who went to sleep for the last time in the last few days . R.I.P.




Split Summary
====
1) - 1m - 9:09(9:09/m) - 158bpm avge - 177bpm max - 116cal
2) - 1m - 9:10(9:10/m) - 156bpm avge - 166bpm max - 118cal
3) - 1m - 10:06(10:06/m) - 158bpm avge - 168bpm max - 121cal
4) - 1m - 9:39(9:39/m) - 153bpm avge - 164bpm max - 119cal
5) - 1m - 8:43(8:43/m) - 142bpm avge - 154bpm max - 118cal
6) - 0.67m - 6:06(9:07/m) - 144bpm avge - 148bpm max - 80cal


Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 2.4%
HR Zone: 123-132bpm (71-75%): 0.4%
HR Zone: 132-141bpm (76-80%): 9.6%
HR Zone: 141-150bpm (81-85%): 27.7%
HR Zone: 150-158bpm (86-90%): 25.2%
HR Zone: 158-167bpm (91-95%): 28.8%
HR Zone: 167-176bpm (96-100%): 5.5%
HR Zone: undefined: 0.4%


Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.8%
Pace Zone: 7:40-7:59/mile: 3.1%
Pace Zone: 8:00-8:19/mile: 9.2%
Pace Zone: 8:20-8:39/mile: 11.9%
Pace Zone: 8:40-8:59/mile: 11.9%
Pace Zone: 9:00-9:19/mile: 11.7%
Pace Zone: 9:20-9:39/mile: 9.8%
Pace Zone: 9:40-9:59/mile: 11.6%
Pace Zone: 10:00-10:19/mile: 6.2%
Pace Zone: 10:20-10:39/mile: 4.4%
Pace Zone: 10:40-10:59/mile: 3.5%
Pace Zone: 11:00-11:19/mile: 2.5%
Pace Zone: 11:20-11:39/mile: 1.8%
Pace Zone: 12:00-12:19/mile: 1.7%
Pace Zone: 12:20-12:39/mile: 1.1%
Pace Zone: 12:40-12:59/mile: 1.3%

Back to training - starting Long runs for Berlin

this is the run i completed today Deeside alongside the River Dee on cycle path to Chester and return

Plas Menai to Caernarfon - little pre meeting jog

This evening following the good example of one of my running pals John F. i went on an opportunistic run.

I was due to run a meeting at the wonderfully positioned Plas Menai Centre. So i had my running kit in the car, and arrived at the centre in good time to have a run before the meeting.

Even though i'd intended to run on lanes inland following a quick google maps search, but then one of the Plas Menai staff advised me of the cycle path.

So i jogged on the cycle path from Plas Menai to Caernarfon to the Quayside development - plush flats, pier area, and return. A lovely quiet path along the Menai Straits.

Weather-a very warm summers evening run in beuatiful countryside, followed by an evening facilitating a WCPPE on meeting evidence based therapeutics.

Here are some snaps i took. A view towards Caernarfon Castle- built by an English king now a Welsh tourist attraction.

What about the wild flowers near the path what are they ?

Not running a marathon - disappointment

September 2009 was to have been the 2nd highlight of the year for me running -wise. After completing the Flora London Marathon early in the year, i put in more training throughout the summer months , particularly August. My intention was to run the inaugural Fleetwood marathon on 13th September. A personal best could have been possible as my running pal 'Ultra Dunc' had promised to run with me.

But to no avail.

Gutted !

The week before the race , i completed my last longish run of 9 miles, a little back ache. Then the following afternoon , i could hardly get out of a chair at work. My lower back had seized up. VERY painful to get up. I visited an osteopath on th Thursday & felt slightly better. But i did the wise thing and didnt run the inaugural Fleetwood marathon.

My pal Ultra Dunc ran a great race and acheived an amazing PB of around 3hrs 18mins. Running with me to 4hrs 18 would have been easy for you Dunc !

Nearly 2 weeks later i am easing back to flexibility. Fitness is good but i am not back there yet .

Deeside to Chester 2 cycle paths - 20mile run route

and detail in Chester- out & back on old railway beyond canal
then out & back on canal path North before turning South to head for the riverside track

20mile run, new route & first sight of a river bore

slow and long along the banks of river Dee Wales Towards Chester
Last 2miles very painful - hope its not shin splints / stress fracture v painful

First i ran 3 miles west on the cycle path, along some of the Deesiriders off road route, Connahs Quay Dock, then housing estates & park to Kelsterton College- home of the famous North East Wales fetch Mile- then return to near the start, over the Dee Railway Bridge to the North Side- then a new run for me , along the cycle path adjacent to the river rather than my usual which goes inland towards Blacon & the Canal.
A wonderfully flat route, some highlights, lots of river mud,
my first sight of
-the new jetty/ dock at British Aerospace Broughton to load wings onto the pontoons to float down river, no wings today
-the bridge at Saltney ferry- i jogged over , had a chat with a cyclist who took my pici on my iphone
-the football club with the ground (mainly) in Wales Chester FC - poor Chester fans - i do really mean that - see the statement of support of Wrexham fans for Chester fans
- and amazing after i turned - my first view of the river bore , whats that sound thinks i- sounds & looks like a wier, which i know there isnt one downstream of Chester- i looked at the river and there was the tide moving upstream in a line accross the river, amazing - id not seen that before, photo to be posted later- thay surf the Severn bore in autumn dont they ?

as you can see i anaged a few miles around 10min/mile or less that is satisfying, especially as i was carrying my camelback, i drank half a bottle of lucozade caffein early on , then lots water, a gel at 8, and another at 15, with a cereal bar at 12.

So al in all a very pleasing run , my left knee pain disappeared after a mile or so; but then the shin ankle pain in my last 2 miles mas NOT good - pace 12min/mile or worse , and it hurt as i walked 500metres from my car to the footy this afternoon.



Split Summary
====
1) - 1m - 10:37(10:37/m) - 133bpm avge - 145bpm max - 118cal
2) - 1m - 10:24(10:24/m) - 143bpm avge - 155bpm max - 119cal
3) - 1m - 10:18(10:18/m) - 145bpm avge - 156bpm max - 120cal
4) - 1m - 10:17(10:17/m) - 150bpm avge - 158bpm max - 120cal
5) - 1m - 9:59(9:59/m) - 146bpm avge - 155bpm max - 118cal
6) - 1m - 10:09(10:09/m) - 149bpm avge - 155bpm max - 117cal
7) - 1m - 10:21(10:21/m) - 148bpm avge - 152bpm max - 117cal
8) - 1m - 9:59(9:59/m) - 148bpm avge - 152bpm max - 120cal
9) - 0.5m - 4:41(9:23/m) - 147bpm avge - 158bpm max - 56cal
10) - 0.51m - 5:06(10:01/m) - 148bpm avge - 158bpm max - 59cal
11) - 1m - 11:08(11:08/m) - 146bpm avge - 152bpm max - 117cal
12) - 1m - 10:30(10:30/m) - 146bpm avge - 154bpm max - 114cal
13) - 1m - 10:32(10:32/m) - 150bpm avge - 155bpm max - 115cal
14) - 1m - 9:55(9:55/m) - 155bpm avge - 160bpm max - 120cal
15) - 1m - 9:57(9:57/m) - 157bpm avge - 164bpm max - 118cal
16) - 1m - 10:02(10:02/m) - 165bpm avge - 167bpm max - 117cal
17) - 1m - 9:55(9:55/m) - 162bpm avge - 168bpm max - 118cal
18) - 1m - 9:53(9:53/m) - 165bpm avge - 168bpm max - 118cal
19) - 1m - 9:54(9:54/m) - 168bpm avge - 170bpm max - 120cal
20) - 1m - 11:15(11:15/m) - 155bpm avge - 170bpm max - 113cal
21) - 1m - 12:44(12:44/m) - 153bpm avge - 161bpm max - 103cal
22) - 0m - 2(Infinity:NaN:NaN/m) - 155bpm avge - 155bpm max


Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 1.2%
HR Zone: 123-132bpm (71-75%): 2.5%
HR Zone: 132-141bpm (76-80%): 7.1%
HR Zone: 141-150bpm (81-85%): 27.9%
HR Zone: 150-158bpm (86-90%): 36.4%
HR Zone: 158-167bpm (91-95%): 20.7%
HR Zone: 167-176bpm (96-100%): 4.2%


Pace Zone Summary
====
Pace Zone: 8:20-8:39/mile: 2%
Pace Zone: 8:40-8:59/mile: 3.9%
Pace Zone: 9:00-9:19/mile: 8.1%
Pace Zone: 9:20-9:39/mile: 10.6%
Pace Zone: 9:40-9:59/mile: 14%
Pace Zone: 10:00-10:19/mile: 16.7%
Pace Zone: 10:20-10:39/mile: 10.4%
Pace Zone: 10:40-10:59/mile: 7.7%
Pace Zone: 11:00-11:19/mile: 5.6%
Pace Zone: 11:20-11:39/mile: 3.9%
Pace Zone: 11:40-11:59/mile: 2.7%
Pace Zone: 12:00-12:19/mile: 2.1%
Pace Zone: 12:20-12:39/mile: 1.7%
Pace Zone: 12:40-12:59/mile: 1.3%
Pace Zone: 13:00-13:19/mile: 1.2%

9 mile evening run- variable pace

An enjoyable , flat-ish evening summer run, Mold to Pontblyddyn, left then 2nd left past the Golf Clubs and Capricorn animal rescue, left again to Llong
Left to Wrexham road back into Mold.

Hope fully the knee discomfort will hold off for some long runs for another marathon ??

Dedicated to my work pals for my early birthday pressie. :-)

Longest non-race LSR

My Longest Training run , not in a race, 24 miles.

Rhayader 20miles - 20mins faster woweeeeeeeee

What a day
A 2 hour drive to the beautiful countryside of the Elan Valley.
In summary - i knocked 20minutes off the time i managed 2 yrs ago.
I managed to focus and runn all apart from a few yards on the first lonnnggggg hill and a couple of water stations.

Here are some images.
The elevation - note 800ft of climb to mile 6 !

and the route of the course. Scenery AMAZING.

The run - challenging - ok for most of it helped by running for around 8 miles in the middle with a Scot from Shrewsbury thanks mate - especially for the rendition of Flower of Scotland when i caught you up at mile 19.
I found mile 16-17.5 or so difficult, i wanted to take my 4th gel, but had no water.
I saw a supporter with 3 lucozade bottle -
please could i have some of that.
Yes
oh thankyou thankyou
magic
I gave 1/2 away to the next slow runner i found.
And then a good plot to the finish.

On average UNDER 10 minutes per mile.
Please
yes !

Sept 11 & a run nearly 10k

Yes i can remember where i was, in the health board office. A colleague came in with the news. We 'watched' detail unfold on BBC online around 5pm UK time.

Sad, moving yes.
Tradegy yes.

Pray for a more peaceful understanding world.

A run tonight was needed and a good blowout, i ran the Flintshire 10k route - nearly 10kbut probably around 300m short , in 46mins. That still feels good - a running website predicts a 49minute 10k run. I'd be pleased with that .

We'll see if i'm up to it in 10days time and whether i can fit in the 20mile training run on Tuesday next ?.

Eisteddfod comes to Mold

The Eisteddfod Genedlaethol - National Eisteddfod of Wales has come to Mold. This week long festval of Welsh life, culture & many things wonderful about Wales starts in Mold on Saturday next. The running context is that these photos were taken from one of my usual flat training runs along Wrexham Road on the outskirts of Mold.

20mile last LONG run pre London

On 3rd APril this was the route i took for my 2nd & last 20mile training run pre-London 2007. From Connahs Quay to Blacon on the cycle path (described before) & then onto the Canal Tow Path towards Ellesemere Port full route describes on gmap-pedometer here

http://www.gmap-pedometer.com/?r=849084

Back on track 2 ?

Back on track with the training
and
back on track - running on an old railway track - the Wirral Way.


The emotion of running and training for the London Marathon.
Yesterday -depression ; today a high.

Yesterday Saturday - depression, though weather was great here in N Wales i didnt run cos of a slight ache in my left foot, thinking it may be the strain or something which took 3wks to heal in January.Today Sunday - awoke -determined - if no ahes to go for a long (for me) run .

Today is a great day .
I ran 13.5 miles on the Wirral Way. 6 miles west & North from Willaston then return , and a 3/4 miles or so south and back.
A slow plod around 11 min miles - but that included looking at map & getting lost & avoiding the very big puddles.
A big thanks to Libby who recommended this route.