Quite a bit faster and further than I was expecting, no idea exactly as I left the Garmin at home (after switching it on to let it find itself, d'oh and I set off running still wearing the strap too). 6/7 miles maybe but not at a social pace at all, very enjoyable actually. Knee was fine and legs actually felt the best they have for weeks, apart from my lower legs they still belong to someone else.
As the easing off is working and the run wasn't at social pace I decided against riding in to work today. I also remembered I am on call this weekend and have to bring my laptop home which meant a laden ride on the Spesh rather than an easy cruise on the road bike. Just hope there are no bank holiday problems on the M6 on the way home.
8 miles on Saturday (short, short, short!). Hopefully get the road bike out for a spin on Sunday as its forecast to be warm. 6 miles of "intervals" on Monday/Tuesday, I will speed the legs up a bit but not flog myself and then my last run on Wednesday. I'm not going down to the club as don't want to be doing a run like yesterday so close to the marathon (eek).
Friday, May 22, 2009
Thursday, May 21, 2009
Shuffle is alive.
Had a last ditch effort to resuscitate the shuffle yesterday, I stuck it in a bag of rice and put it in the airing cupboard overnight. This morning it was working fine, fab. I have left it charging but obviously will have to avoid getting it so wet.
Quality time with the foam roller
Had one of those silly "accidents" yesterday, pivoting round on my left foot except my foot stayed where it was and my knee twisted instead - in the staff kitchen of all places. It hurt for a while but at least did calm down but as I was trying to stretch it out I realised how very tight all the muscles round the left knee are. I couldn't do a simple quad stretch without feeling like I was pulling my knee cap off to the side.
So riding plans abandoned and an evening of stretching and rolling for me. It hurt, a lot but I think it has helped sort things out a bit. Club Run tonight hopefully to see how things are.
So riding plans abandoned and an evening of stretching and rolling for me. It hurt, a lot but I think it has helped sort things out a bit. Club Run tonight hopefully to see how things are.
Tuesday, May 19, 2009
RIP Shuffle
Shuffle is dead, its not taking charge or switching on. Maybe it didn't like getting a soaking? I've had it a couple of years I think and it even survived me shutting it in a car door but it is no more so I need to get another one.
I quite fancy the look of the new 4Gb shuffle but Apple have put the controls on the headphones, leaving aside all sound quality issues with Ipod headphones the buds are just far too big for my ear holes, they fall out when I'm sat still never mind running. Unless I can find some aftermarket ones (Sony preferably) but I think the unit is a little new for that then I'll be getting another 1Gb one.
To be honest that will be enough, I only use it for running, I've never managed to put 1Gb of songs on my running playlist and they are now £30 so not too bad.
I quite fancy the look of the new 4Gb shuffle but Apple have put the controls on the headphones, leaving aside all sound quality issues with Ipod headphones the buds are just far too big for my ear holes, they fall out when I'm sat still never mind running. Unless I can find some aftermarket ones (Sony preferably) but I think the unit is a little new for that then I'll be getting another 1Gb one.
To be honest that will be enough, I only use it for running, I've never managed to put 1Gb of songs on my running playlist and they are now £30 so not too bad.
Long (ish) Run on Sunday
A rest day on Saturday which turned out to be the better day weather wise unfortunately but my legs needed the break. I was getting ready to head out about 1pm on Sunday but I got a message from my friend asking if I could come and help her with her shopping as she was now on crutches!
About 30 minutes into her very first snowboard lesson her free foot had slipped off the board and her knee twisted very badly. She was in agony and had to have a big orange splint put on and be taken out of the Chill Factore to A & E on a stretcher with gas and air. It caused a bit of a "commotion" apparently (a trifle understated I think).
Nothing actually broken but likely ligament and cartilage damage, ouchie. I think a straightforward break of the leg would have been a better outcome. When I think to the amount of times I used my free foot as a brake coming of chair lifts (as I'm rubbish and have no ability) on a board I think I've been quite lucky.
I picked her up and took her shopping. The biggest downpour of the day happened when I was driving her back so at least it saved me from running in that. I was starving when I got back and even though I knew that a Tartiflette was probably not the best thing to be eating before a run its all I really had easily available.
I eventually got out the door at 15:45 into the wind but no rain at this time. I chucked arm warmers into my bag but it was actually quite warm for running. Plan was to do an out and back route 6.5 each way at 9mm. 13 miles, no more, no less.
I headed out towards the A59 again, into the wind but at least it would generally be behind me on the way home. Hitting the narrow lanes I could tell the camber was not helping my hamstring at all. About 4/5 mile in it started raining, then it started heavily raining and I was now feeling cold. I spotted a dry patch on the other side of the road and ran over to shelter under a tree and get the arm warmers out, which were a complete pain to get on with wet arms. The Tartiflette was weighing very heavy and I never managed to completely rid myself of the slight nausea of too much in my stomach.
I set off again and was soon wishing I had brought gloves along too as my hands were freezing. The rain was really driving into my face which wasn't ideal as I was running alongside a road and couldn't see the cars approaching. I spotted a footpath which allegedly was going to cut off a bit of a road corner and set off down it to get away from traffic. The rain was still heavy and I was shivering. At just over 6 miles I thought sod that for a game of soldiers and turned round.
It didn't take long till the back of me was soaked too. My Shuffle started playing up then died as I got back to the road. I was sure I had only just charged it but it was dead. The rain eased off quite a bit soon after so I took in an extra little loop to keep the distance up then headed back home.
It felt good to be heading back homewards this quickly, the wind mostly behind me and the rain had stopped. A fairly steady trog back, a lot more puddles around than before though. About a mile from home my left foot and ankle really started to ache, just under the ankle bone. It really was painful, it felt like I had gone over on my left ankle but I haven't done that since February. I had to stop to cross a road so tightened up my shoe to see if it helped, seemed to but there was still an ache. I was going to be just under the 13 if I headed straight to my front door so I took the longer way into my street and ended up at 13.1.
Arriving home it was nice not to feel utterly dead, very cold but not as battered as last week. Straight into a hot shower then some food but not having to eat epic amounts like last week.
13.1 miles at 8.50, bit fast but I was really cold on the second half and needed to get warm. I am so glad I didn't have to do anything longer.
About 30 minutes into her very first snowboard lesson her free foot had slipped off the board and her knee twisted very badly. She was in agony and had to have a big orange splint put on and be taken out of the Chill Factore to A & E on a stretcher with gas and air. It caused a bit of a "commotion" apparently (a trifle understated I think).
Nothing actually broken but likely ligament and cartilage damage, ouchie. I think a straightforward break of the leg would have been a better outcome. When I think to the amount of times I used my free foot as a brake coming of chair lifts (as I'm rubbish and have no ability) on a board I think I've been quite lucky.
I picked her up and took her shopping. The biggest downpour of the day happened when I was driving her back so at least it saved me from running in that. I was starving when I got back and even though I knew that a Tartiflette was probably not the best thing to be eating before a run its all I really had easily available.
I eventually got out the door at 15:45 into the wind but no rain at this time. I chucked arm warmers into my bag but it was actually quite warm for running. Plan was to do an out and back route 6.5 each way at 9mm. 13 miles, no more, no less.
I headed out towards the A59 again, into the wind but at least it would generally be behind me on the way home. Hitting the narrow lanes I could tell the camber was not helping my hamstring at all. About 4/5 mile in it started raining, then it started heavily raining and I was now feeling cold. I spotted a dry patch on the other side of the road and ran over to shelter under a tree and get the arm warmers out, which were a complete pain to get on with wet arms. The Tartiflette was weighing very heavy and I never managed to completely rid myself of the slight nausea of too much in my stomach.
I set off again and was soon wishing I had brought gloves along too as my hands were freezing. The rain was really driving into my face which wasn't ideal as I was running alongside a road and couldn't see the cars approaching. I spotted a footpath which allegedly was going to cut off a bit of a road corner and set off down it to get away from traffic. The rain was still heavy and I was shivering. At just over 6 miles I thought sod that for a game of soldiers and turned round.
It didn't take long till the back of me was soaked too. My Shuffle started playing up then died as I got back to the road. I was sure I had only just charged it but it was dead. The rain eased off quite a bit soon after so I took in an extra little loop to keep the distance up then headed back home.
It felt good to be heading back homewards this quickly, the wind mostly behind me and the rain had stopped. A fairly steady trog back, a lot more puddles around than before though. About a mile from home my left foot and ankle really started to ache, just under the ankle bone. It really was painful, it felt like I had gone over on my left ankle but I haven't done that since February. I had to stop to cross a road so tightened up my shoe to see if it helped, seemed to but there was still an ache. I was going to be just under the 13 if I headed straight to my front door so I took the longer way into my street and ended up at 13.1.
Arriving home it was nice not to feel utterly dead, very cold but not as battered as last week. Straight into a hot shower then some food but not having to eat epic amounts like last week.
13.1 miles at 8.50, bit fast but I was really cold on the second half and needed to get warm. I am so glad I didn't have to do anything longer.
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