Tuesday, April 28, 2009

Running : Not Singing

Tuesday and its raining


View Hexham VIII in a larger map

Tuesday evening and for the first time it's really raining, actually it's heaving it down. Funny though the pain in the legs, before they warm up and the gasping for breath is just the same as every other time, just wetter.

The run tonight took us up north of Heham to Acomb. I really am beginging to see more of this county that I have ever done in the time I've lived here. I just wish I wasn't quite so knackered so I could take it all in.

As usual the run is a mix of trail, fields and forest or woodland tracs and a long road run back into Hexham. At about 6 miles I'm still raring to go an my liking for long down hill runs pushes me out front runnin hard for the leisure centre. The steam rises from all who dare to hang about outside in the car park in the drizzle.

Postscript, Chris made it around the London Marathon, 3:50 well done!

The Analytics

Some further geeky analysis of the training run from the GPS data. It may be a little too much for some of you, especially those who practice running on the flat but to me wher the problem and achievment is the hilly bits this profile stuff is a true indicator of the level I'm at.


STM Profile data

THe route profile using STM data from 'best source'. compare that with live data from my own GPS device.


GPS acquired Profile data

The route profile using GPS acquired data.


Rate of Climb

The rate of climb x distance for the route


Speed

The speedacross the route


Speed x distance

The speed x distance for the route

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Monday, April 27, 2009

Me, Mad?

Not compared to Sarah

My planned Lakeland 3000 walk later this spring causes my colleagues to say that I am mad. If you think I am then what would you say about Sarah's race calendar and planned events for this year?

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Sunday, April 26, 2009

Lakeland 3000

All four 3000ft peaks in the Lake District


View 3000 in a larger map

Update Update

We completed the walk at 3:24 on Saturday 13th June 2009. see Lakeland 3000 for details

The Idea

The idea is to set a challenge for yourself, one that is not totally unrealistic but one that you know will stretch your endurance and determination beyond a point where you have been before and a bit more.

Why?

Why not? Well actually for many reasons:

  • To have a focus and reason for getting and staying fit.
  • To be sociable.
  • To have something to do with spare time, other than work.

The Detail

The actual challenge is to walk the four 3000ft tops in the Lake District in one day starting at and returning to The Moot Hall in Keswick, all within 24 hours and unaided.

That's an approximate total of 46 Miles, 11,000ft of ascent.

  1. Keswick Moot Hall 06:00 Friday
  2. Skiddaw Summit
  3. Keswick
  4. Borrowdale
  5. Seathwaite
  6. Lingmell Col
  7. Scafell Pike
  8. Scafell
  9. Scafell Pike
  10. Broad Crag
  11. Esk Hause
  12. Angle Tarn
  13. Stake Pass
  14. High Raise
  15. Steel End
  16. Wythburn
  17. Helvellyn
  18. Thirlmere
  19. Keswick Moot Hall 06:00 Saturday

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Saturday, April 25, 2009

Skiddaw : Hey there is a view!

Panoramic View over Keswick English Lake District

Skiddaw from Keswick Moot Hall


View Skiddaw from Keswick in a larger map

A bright but hazy morning saw me up early and after a brief rather manic drive along the A69/M6/A66 saw me in Keswick by 8:00.

The weather forecast was a bit dire with rain and showers predicted for the afternoon. So, determined to see if there was a view for the summit of Skiddaw I planned the early start. In all the years I have been walking in the Lakes and the many times I have actually been up Skiddaw I have been surrounded in mist or buried deep in cloud and rain and never seen any kind of view from the top.

The other reason for chosing this particular route was to reconnoitre it in preparation for the Lakeland 3000s later on this year. One of the key things we learned from the Yorkshire 3 Peaks trip was that knowing the route meant that virtually no time at all was spent looking at the map. That saved us a huge amount of time as we were inevitably making good forward progress all day, stopping only for food and drink. This walk from Keswick's Moot Hall to the summit of Skiddaw and back, is the first section of the L3K trip. Making sure we can get out of Keswick at the start and back through the town and on to Borrowdale in the dark will be important.

As it was I got a little lost at the beginning and found the dead end that is the road up to the Keswick Hotel and the Station. A short detour and a stop or two two for photos and to embed the path into the memory meant that it took about half an hour to clear Keswick and get to the start of the Latrigg path at the end of Spooney Green Lane.

Once on this path there is no real possibility of losing your way. This is a main road of a path and it continues around Latrigg, forming part of the Cumbrian Way long distance path.

Hawell Monument

This early in the morning there were few people about and I made good progress, running some of the time, walking otherwise. The climb from Hawell monument is pretty unremitting calling for some determination, head down, keep going. It's not until the shoulder above Jenkin Hill is reached does it become flat(ish) enough to break into a jog again.

The summit is still some way from here but the views are indeed fantastic despite the haze, and its windy a somewhat refeshing cold Southerly breeze bringing a welcome relief.

Skiddaw Trig

A short stop on the summit to pat the ubiqutious dog, say hi to passers by and take the odd photograph, using thenew camera's self timer and the trig point as a tripod. But the breeze is actually quite cold and it's not long before I'm off at a fair pace down.

The path is quite steady from the top and I'm able to crack on passing all those still on their way up. Most of these folk are well overdressed or so it seems. Maybe it's just me being a bit self rightous.


View Skiddaw from Keswick in a larger map

The way back is obvious, through the plantaion around Latrigg again and Spooley Green Lane but then I missjudge the road and forget the gate and well get a bit lost on the old railway track back down into Keswick. It's not long before I realise and correct my mistake and get back onto the road, coming back into Keswick along the road in from the A66. Back at the Moot Hall in what is now a crowded market place at about 11:00, 3 hrs round trip, 11.1 miles according to the GPS.

 

Skiddaw
Topical Anesthetic
Skiddaw
Skiddaw


Profile of route from Keswick to Skiddaw

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Friday, April 24, 2009

Gear: inov-8 Flyroc 310

Flyroc 310 - 300

Running Gear

I've been using a pair of inov-8 Flyroc 354 GTX trail shoes for some time now. However, while at the iROC event the other day inov-8 were selling any of their shoes at a ridiculous price of £30. Well I couldn't resist and bought a pair of the standard Flyroc 310's and wore them then end there for the race. I've used them since too for the training run around Hexham last Tuesday. To say I'm pleased is a bit of an understatement, no blisters and dead comfy, they're fantastic. They are lighter than the others and for these warmer times they appear to breathe more easily.

I haven't quite taken to wearing them about the flat but that's just because they're already too muddy.

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Tuesday, April 21, 2009

Training : Wot no rest?

WHERE THE HELL ARE WE


View HEXMAN VII in a larger map

Rather than take a rest day after the weekend I decided to take the usual Tuesday run out with the guys from Hexham. The evening sunshine and a degree of boredom and no small addiction to this obsession got me up and runnin again.

It was the usual mixture of road and off road work, woodland tracks and fields, loads of up hill, just enough to stretch the strength and stamina. It feels good when it's this good.

The run was around 6.3 miles in just over the hour. The last dash down into Hexham through the evening shopping traffic providing a bit of light relief.

Parting gestures to Chris and ? for their Saturday run....The London Marathon.. best of luck guys!


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Sunday, April 19, 2009

iROC : The Fell Race

iROC from_car_park

The baptism of a novice

As Churchill said it'll be long and it'll be hard but of this I can assure you there will be no withdrawal, too bloody right. It was long, 15km. It was hard, 900m. It was bloody hard, according to my team member '..it's the hardest thing I've done to my body ever..' and he plays rugby regularly. There wasn't any withdrawal either, I did complete the course dispite my ankle. The last leg included a fording of the river, so cold it anethetised my ankle sufficently to allow me to run the last mile properly.

iROC_Finish

I wasn't last but was well down the field finishing in just over two hours, 2:03 to be more precise. Mark did much better, 1:40, well done him but we're both outside of the top 100 entrants. The winner's time by the way was 1:03!

River Crossing

There is a iROC Race Report over on SleepMonster's website and some photos too. More photos on my flickr photostream and Paul's Facebook

It was a learning experience that's for sure. Will I do another? Probably the bug has bitten, the endorphines addictive and the rationalism ...

Immediate plans are now focusing on the Lakes 3000's trip though, that's all the 3000ft peaks in 24 hours in the Lake District, 46 miles and 11,000ft of actual ascent. Target dates are early June.

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Friday, April 17, 2009

Today : Tomorrow

iROCket Science

Food and liquids all day, steady as they go. Two helpings of Robert's Famous Beef Curry and brown rice for tea.

Tomorrow up and about by seven; on the way to the event by eight thirty; start time is 11:00. Hoping that the ankle will hold together with 8m of zinc tape. Please don't let me be last!

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Wednesday, April 15, 2009

Training : The run out

The final run out before iROC


View Hexham V in a larger map

Arrgh... ankle, tweaked, you know the rest. So no more work this week, just carb loading.

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Monday, April 13, 2009

Training : The run up

The last Leg

Well the bike came out yesterday and got pushed around and about for 13 or so miles. Not bad considering I haven't been on one for years. No crashes or even a near miss.

As a vehicle for training it seems it uses slightly different muscles in the legs than running and I'm not sure that's a good thing or not. Comments from Triathalon friends please. It did get me some reasonable exercise though and was much easier on the ankle than running. Indeed that and the anti-inflammatories seem have been working and it's begining to feel much better. There's one bodily aspect that did NOT fair well, must get a new saddle.

So this week is last training before iROC and it's not looking too healthy with at least one long car journey, expected 8hrs, and one late night at Daughter's 18th Birthday party to contend with. Last run out with the Hexham group on Tuesday then a complete wind down before the Saturday.

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Sunday, April 12, 2009

Patio Food : Making a right mezze of it

Summer Food not Running Food

Summer Food Mezze

There's something about the sun and food and holidays and memories. It all comes together around a table with sharing at the centre.

With the sun streaming onto my south facing patio and a day off from work and training promised but needing to rest my ankle food seems the next best thing.

Lunch on the patio, salad, Romaine lettuce, mint, home made tzatziki, Kalkidis olives, plumb tomatoes, cheese and spinach pie, tortilla and elderflower.

Bloody hell it's grim up north.

I've fixed by bike and plan to try it out this afternoon, it'll be the first time in about 10 years!

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Saturday, April 11, 2009

Weather : Occluded Front

The North-South Divide

At the Front

Early Saturday morning just off the Military road near Horsley I spotted this weather formation. Looking at the charts for today it's a clear example of an Occluded Front. If you pardon the pun. It stretched from the horizon in the South all across the sky to the opposite horizon in North. Blanket cloud in the East and almost nothing at all looking West.

UK Weather Chart

Now not sure if that heading should be East-West, anyhoo it looked spectacular enough to get out of the car and take this photo.

No training again today as the ankle is still sore as hell. May take a trip to the gym later today, pushing pedals may just be OK. Really concerned for next weekend's trip to Eastgate.

The weather chart above has been supplied by the Met Office, courtesy of their Library Service. I have to say these guys are great, I asked them if I could have a historic chart at approx 1am, by 13:00 the next day they had sent me the full image of the chart that I asked for. Brilliant guys! Thank you.

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Tuesday, April 07, 2009

Rugby Training : Mark My Words

Youth and rugby training 5 nights a week


View Hexham IV in a larger map

Mark a collegue from work and the other deranged person in the Off Exploring iROC team came and ran along with the Tuesday Night group I've been training with. Well I say along with, what I actually mean is 'ran far ahead of' as he was always way out front. It's youth of course, he's half the average age of the group, and the 5 nights rugby training for Ponteland Rugby Football Club that does it.

Unfortunately my GPS packed up halfway through the run so I had to guess at the actual route we took. It was all new territory as far as I was concerned anyway.

Performance this week, not great struggled most of the way around and damaged my left ankle again. I really will have to rest it over the next few days. Looks like boring cycle training for a while.

iROC is just over a week away now and while I'm not quite in a state of panic it is begining to come to the forefront of my mind. One thing I have learnt over the past few weeks is the state of one's mental fitness is just as important as the body. Any tips on how to stay focussed and positive would be helpful as would words of encouragement; like those from Bryan over at Tyne Dock Green.

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Monday, April 06, 2009

Salmon Run on Tyne : Packing in the calories

Making Carbohydrate Loading a richer experience

Well it's about time this blog included something about my other passion, food and any way the Google map thing doesn't really work if the only exercise has been on a bloody treadmill because the weather's shite.

Salmon Linguine

  • Enough Linguine for 4
  • Salmon Steak - cooked 1 per person
  • Cherry Tomatoes 10~12
  • 1/2 Fennel
  • Hand-full Rocket leaves - 2~3
  • Red pepper - 1 medium
  • Green Pepper - 1 medium
  • Artichokes Grilled, the ones in olive oil - 4
  • Sundried Tomatoes 2~3
  • Birdseye Chilli 3~4 (8~10 if cooking at my strength)
  • Fresh Mint - small hand-full

Put the pasta on to boil, a splosh of olive oil and a good pinch of salt in the water will stop it boiling over.

Flake the cooked fish and put it to one side. Finely chop all the veg, that is very finely this is only going to take 1 min to cook once the pasta is done. Do the same to the sun-dried tomatoes and the chillies. The cherry toms and the artichokes need only roughly chopping, the latter usually come in quarters anyhoo, just chop them in half. The mint is best shredded by hand into small pieces, this releases the aroma too.

Once the pasta is cooked, al-dente mind don't let it go soggy! drain and serve into warm bowls. Throw all the chopped ingredients into the hot pan with a little more olive oil if necessary. Warm through, this should only take a minute or so, then chuck in the fish and continue to warm that through for at most another min, try to keep the fish flakes intact, season with black pepper and maybe a little salt.

Now serve and eat!

Training : Running up hill

The training tonight was actually on the treadmill, just 3 miles and a high incline; 30 mins start to finish. Just a warm up really because Monday night is usually a night off.

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