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Death by spaghetti   Leave a comment

On Monday I decided to try and help Rick with some fast 400s as he always helping me by pacing the longer reps. The session was (3 x) 1k (1m), 700m, 100j, 400f. Helping Rick meant I had to keep up the pace in the 400s whereas usually I’d probably die off in the middle. I don’t know if I was actually that helpful for Rick but it helped me at least.

I rested on Tuesday. Then I made a terrible (in hindsight) error. I ate the free edamame spaghetti we got at the Bright10. It did not agree with me.

This ruined my plan to run on Wednesday morning but I did go to vibe on Wednesday evening.

Same for Thursday. No run, bodypump in the evening.

Another rest on Friday.

I wanted to have a proper go at Hove Park parkrun on Saturday but it was not to be. It took a kilometre to get the vibe and pump out of my legs and then stomach ache set in. DAMN YOU SPAGHETTI.

Today (Sunday) I managed 6 miles but the last one was hindered by the return of the stomach ache. Sorry spaghetti if it was just a coincidence but you shall never be eaten by me again. Though all the “action” has given me abs of steel.

Somehow I still did 15 miles for the week.

Roll on next week. Spaghetti free.

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Posted 14/10/2018 by Isobel Muir in Running

More stuff   Leave a comment

Ran out of imagination for the title.

Gah, I’ve done too much, for typing purposes, again.

Monday track. 5 x 1200 broken into tempo, faster sections. I put in the effort but felt pretty snotty and feeble.

On Tuesday I made the stupid mistake of going to Tom’s session even though I was too ill. The session would have been perfect, 4 x 2500m, but I was too tired and cold. I managed to stop after two as I was seriously flagging so hopefully I didn’t do too much damage.

On Wednesday I went out for an old skool LSR with Rob. I was utterly knackered and then Rob fell over. Turns out he is the king of the long surface graze. Not one of our finest efforts.

Before it all went wrong

In the evening I went to vibe. I managed/was forced through decrepitude to take it a bit easier.

On Thursday I did nothing until pump in the evening. Rick made us all add pink weights to our normal squat weights. So little additional weight, so much additional death. I decided to keep it on for the chest track too. Then realised I was a fool and went back to normal thereafter.

I actually rested on Friday.

I went to Hove Park parkrun on Saturday just to see how Rob’s many injuries were getting on. I did run too but didn’t strive for anything as I knew I had Bright10 to contend with on Sunday.

Which was today. Because my racing is upsetting currently as I’m so far off form I have become Val’s personal pacer. After her excellent sub 24 parkrun last week I discovered I like pacing (not sure how Val feels about it!) and it’s the perfect way to do a race without disappointing myself. Val had agreed to let me decide on the pace without her knowing so she couldn’t put herself off thinking it would be too fast. I had planned to stick as closely to an 8.30mm average pace which would take us to 1.25. Which would be a 6 minute chunk off Val’s time from last year. Small disaster after about 400 m when my best socks decided to fail and fall into my shoe. I sent Val on ahead whilst I hoisted them up, then had to sub 6 to catch her up. Thankfully from then on all went well. Val is excellent at pacing herself and knows exactly what she needs to do so I was mainly an incessantly jabbering fool who carried the water and fed lucozade tablets on demand. All the way we were ahead of pace and at no stage did I let on to Val by how much she was going to destroy last year’s time. By the last two miles I was struggling to keep with her.

Perfectly synchronised two feet off

My best angle

Val cruising to a 7 minute plus pb

World class spectating and photographing posse. Thank you Rob and Tristan

First time over 30 miles for the week in ages.

Posted 07/10/2018 by Isobel Muir in Running

Too much stuff   1 comment

Not too much stuff in an overtraining way but too much stuff in an “oh for goodness sake now I’ll have to one finger type flipping loads” way. Luckily I have many photos this week.

Monday was track as always. This week was 8 x 800. Except it wasn’t! Each rep we had to start ten metres further back yet complete the “800” in the same time. This was a job for Rick and his metronomic pacing skills. Alas he only did the first 5 so I had to fend for myself in the last three. I think they were ok. 45 seconds recovery is a travesty.

On Tuesday I was able to do a long run without the aid of a train. 10 miles round and about on the seafront. I don’t think it was a good idea doing straight after a flu jab as I suddenly died at around 6 miles. Dans le sack.

Death had well and truly set in by Wednesday so I didn’t run in the morning and saved my meagre strength for the evening’s magic miles. Last lot of the year. Damn you early darkness! I wanted to do both again. Sam also wanted to do both with the first as a nice gentle warm up, thus he could pace me. This was excellent. Definitely employ him if you require pacing.

Politely allowing me to ‘win’ the first race

This was the best mile I’ve ever run. Not in terms of time (6.25) but in running it strongly, smoothly and consistently. Thank you Sam!

In mile 2 I was left to my own devices so it was more my usual style. Die a bit in the middle then sprint at the end. 6.35 for this one. Thanks Dave for trying to sprint past me near the end as I was going to just tootle in but the race was on! Bye bye Dave.

Speed blur! Thank you Joel for the photo

Thursday was double class day. Full length vibe in the morning. Somehow I was able to be sensible and didn’t totally kill myself. Could this be… progress? Then again in the evening for Bodypump™️. My favourite chest track made an appearance this week which was excellent. Rick was a bit late so no time for Core. Tragedy! Fliptonnes of lunges though.

I rested on Friday as I had extremely important business to attend to on Saturday. Pacing Val to sub 24 at prom parkrun. I’ve never paced before so had no idea if I’d be any help whatsoever. I had planned to keep our average pace at 7.40mm for a 23.50 finish.

Bang on pace at halfway

Val didn’t really need pacing as she kept leaving me behind as she expertly wove through runners and I get stuck. Also she was really strong into the wind. She preempted all my instructions. She knew what she was doing and just needed someone to be accountable to when she felt like slacking off. She utterly smashed her pb of 24.02 and her sub 24 target with 23.38.

Happy Val (and relieved pacer)

Today (Sunday) I dragged my decaying form to Barns Green for the 10k. So many bands en route! Loved the tuba.

Some of the BG posse

Most people were doing the half. Thus the 10k was a lonely affair as there was nobody anywhere near for most of it. I was still feeling a bit bleurgh with a cold/flu jab ails. I just tried to keep up the effort and not have too many slumpisodes. Another terrible time in the bag but that’s all I could manage on the day so I’ll accept it. Then…

What the HELL! Turns out I’d won the v40-49 category. Ridiculous. Mark had stayed in for the prize giving and discovered this fact. Never in a billion years did I think I’d win anything.

Anyway, a good week over all even though somewhat dampened by the low level illness that I’m blaming on the flu jab.

Somehow I managed 28 miles. Good.

Now to post before I accidentally delete it all.

Posted 30/09/2018 by Isobel Muir in Running

Same old   Leave a comment

Because I went out on Sunday evening (shock, horror) and drank two whole pints of cider (double shock, horror) I was mildly hungover on Monday so decided to go out into the sunshine, with my new child size sunglasses on, to walk whilst listening to MDWAP. This was a somewhat foolish idea as, due to my slightly fragile state, I was even more of a sniggering maniac than usual. I managed to listen to it and return home without being apprehended though so a good outing over all.

In the evening it was off to track. It was a progressive 5 x 800 followed by a progressive 4 x 600. Tara let us off the last 600 as four was plenty. I was quite pleased with this session especially after the massive boozing session of Sunday evening.

On Tuesday it was very windy again so I got the train to Durrington (it actually went there this time). I was more tired this time and the wind was stronger which is actually a hindrance as I had to lean back a bit. Probably a good core workout though. Even though I went a stop further this time I ended up running a quarter of a mile less far than last week. Not the most pleasant run but at least it was now in the bag.

I felt knackered on Wednesday so didn’t do anything in the morning. This turned out to be worse as then when I went to vibe I went mad and destroyed my legs more than ever. Bryan wasn’t there but Claire, who was covering, was equally, but differently, brilliant and my limbs certainly bore the brunt of it.

Thus on Thursday I also did nothing in the morning. Well I went to the dentist but not sure I can claim that as cross training. Of course I went to bodypump in the evening as Rick rules. He used my favourite chest track which is hypnotising in its perfect beat-to-exercise rhythm. I could do it all day. No wonder I have pecs of steel these days.

Friday was a rest/walk day.

On Saturday I was supposed to be being good at Hove Park but I was not. Rob tried his best to help me but I was rubbish. Five seconds faster than last week where I just walked in total anguish. One to consign to the annals of crap for 2018.

Nothing today.

The weather looks good for next week so hopefully I can get some good runs in.

A measly 18 miles for the week.

Posted 23/09/2018 by Isobel Muir in Running

Train ing   Leave a comment

Just deleted MY ENTIRE POST by accident! Arg! Sums up the week really.

Monday – unspeakable.

Tuesday was too windy so I got the train to West Worthing and ran back wind assisted.

This caused me to be very tired on Wednesday so I just went for an easy walk in the morning where I became caught up in a ladies Nordic walk on the seafront. I extricated myself by walking home on the pavement rather than the prom. How dare people exercise in my way? I went to Express Vibe in the evening so I only died for half an hour rather than 45 minutes. I had to go on a different bike! How dare someone be on MY bike. Thank goodness I’m a cool and laid back sort so it wasn’t at all traumatic. I decided to go on the whoopers side as it was emptier. I even swapped row and number of bikes from the side. Actually maybe not the last one…

I tried to run on Thursday morning but there were too many people in the way and I was too tired so it wasn’t very successful. Who says running is calming? I hoped Bodypump™️ would help in the evening as there are some tracks that fit the exercises so well it is very satisfying and calming. Alas there were none today.

Rest/walk on Friday.

On Saturday I went over to Preston Park for parkrun as I haven’t been there for ages and I’m fed up of the seafront and it’s windy ways. I even did a two mile warm up. I was in a severe black mood and felt a pw on the cards but Rob offered to come back and run with me after a super speedy start as is his wont. He had to basically stop running as I was moving so slowly I’d never have caught him up otherwise.

This is actually a video playing at triple speed (thanks Liz)

Rob managed to snap me out of the sea of despond and I finally managed to get running with a k or so to go. We passed John so I thought he must have been having a very easy week as I was hardly moving. Rob had decided there was a woman ahead who I must beat as she’d been coming back past me throughout. Because I have no confidence and can easily be psyched out I waiting until there was only about 500m to go before gliding past her. When she caught me back up by the base of the hill I zoomed off. Bye! Rob, Val and I all guessed I’d probably done about 24 minutes such was my obviously snail paced running. John’s run appeared on Strava not much later and was 22.34 so we decided his Strava must have gone utterly mental as I definitely finished in front of him yet was running no faster than the deceased. I was actually shocked when my official time came through as 22.22. What the flaming hades!!! That’s faster than KHC and other 5ks where I’ve tried REALLY hard and today I was totally and utterly useless. I still don’t understand. I must have been in some kind of parallel universe.

Today (Sunday) I went for another long run as these are (unfortunately) what I need to have any hope of being good (and I’ve stupidly signed up for the Bright10 which is TOO SOON). It was rather windy and my secret speediness yesterday meant I was quite tired.

35 miles for the week.

Posted 16/09/2018 by Isobel Muir in Running

More things   Leave a comment

I meant to start the weak with an LSR but after last week’s races and reps overdose I was too knackered and only managed 6 very slow miles. Of course I still,went to track in the evening and that was ok. 7 x 800 starting with 700 steady, 100 fast all the way up to 100 steady, 700 fast. I was quite pleased with this on tired legs.

REST DAY TUESDAY!!

In preparation to be brilliant at the ubiquitous 3 x 9 minutes on Wednesday. I was not. I was still utterly knackered and it was terrible. Thank goodness there was express Bryan in the evening to cheer me up! My poor quads though. Jeeez.

I did nothing on Thursday morning in a vain and ultimately far too little too late attempt to become unknackered. Any benefit of which was immediately lost when I went to my first pump in 18 days as Rick now has his own classes! One is on Wednesday evening at 8.15. What! That’s practically bedtime. Thankfully his Thursday one is at the perfectly acceptable time of 5.30. 18 days is too much of a gap. It wasn’t the full death as experienced on ones first ever pump but I did have to walk home in the road as I couldn’t lift my feet high enough to keep walking up and down kerbs.

I rested on Friday and Saturday (though I added a 4 mile walk both days as I think this is much better than my usual do-absolutely-nothing rest days which just make everything stiffen up).

Today (Sunday) I did Hellingly 10k.

Hillingly more like

I proved that bodypump and vibe use all ones uphill running muscles.

Thanks to Dan for this photo of me “ambling” over the line (and for waiting to give me a lift home even though I was TEN MINUTES slower than him)

At least I ran a bit of ok on the downhill and as I was watchless I’ll never know how truly slow the “fast” downhill bit was even though it felt good. Although this was pretty terrible I know it was due to ruined legs as I was good last week on my mile rep marathon so all hope isn’t lost.

A measly 23 miles for the week.

Posted 09/09/2018 by Isobel Muir in Running

Miles   Leave a comment

As it was the last August bank holiday it was King’s Head Canter time! I like this race, though I haven’t done it for a while, as I haven’t anything. It’s a point to point almost-5k. This time we parked at the finish and walked over the field to the start. Luckily the weather was acceptable for field yomping, though we did get soggy feet from the wet grass. Somehow the race felt nice and short. Probably because I was running properly which I haven’t been able to do for ages. I ran watchless. I finished in 22.38 which isn’t particularly good but about what I’d do for a parkrun at present. Threw in a sprint finish because that’s the best part.

Thank you for Jim Holden for the photo

Later I discovered the elevation profile and felt a bit better about my time.

I didn’t notice this continuous uphill at all at the time

On Tuesday I abandoned my planned evening bodypump class as I saw Tom’s session had moved back to the seafront and it was mile reps and the weather was perfect. I thought I’d just do 4 reps. When I arrived I discovered the reps would be held over 2 x 3 mile loops. So I was in for all 6 (3 would have been too few even for me). I was extremely surprised to discover when I got home (I just have my watch on clock time when running so I didn’t put myself off) that all the reps (bar rep 4 which was a headwind the whole way when I was already tired) were approximately 6.40 pace! What the heck! Following Tristan’s foamy knees was obviously helpful. I’m very glad I ditched pump (Rick isn’t back until next week anyway) and discovered I’m not as awful as I feared.

Wednesday was Magic Mile time. I had decided to do both miles again as a mini rep session (before I did Tom’s maxi rep session). I was watchless for this. I was pleased with my first mile (slower runners) and was hoping I’d be able to do 6.30 if all went well. Which it did. Rob ran the last 300 or so metres with me (I asked him to) although this time I was focused and determined so could have done ok on my own.

Rob peeling off before the finish, my right foot trying to go with him (thanks Joel for the photos)

Usually I have a nice long rest before the second mile as there are some 12+ minuters but there were none today so a mere 5 minutes (guesstimate) it was time for the second mile (fast group)! Arg! I was so not recovered. I felt like I took around 17 hours tomrun the second mile. Oh well, I was pleased with my first mile and I had tried in the second so I couldn’t be too disappointed. The results were already out when I got home (another reason not to bother with a watch). 6.27 for the first mile! Target achieved. (Also I remembered I’d been scuppered by dogs around the 1k mark and had to almost stop for fear of tripping over them.) Yet a greater shock was to come. 6.49 for the second mile (and a solid last place)! Obviously that isn’t very fast but I truly believed that it was well over 7 minutes. A pleasing evening especially after the unplanned 6 x 1 mile the night before.

On Thursday I could finally go back to Bryan after having missed his class last week due to the evil migraine of doom. Obviously I loved it even though I’d already killed myself off within 10 minutes in the standard fashion.

Because I’m still struggling a little with being sensible I decided to do a long run on Friday. I should perhaps have done it on Saturday, or not at all. Anyway it was going ok until I hit the wall at 7 miles and then had to run the last two miles back into the wind and ground to a halt.

I did rest on Saturday as I had Fittleworth 5 to look forward to on Sunday (today).

Rob found this elevation profile for me on Strava (hence it being in kilometres). This was good as I knew after that horrid hill everything else would seem minor in comparison (I hoped). I had read the instructions this time (after the Highdown Hike debacle) so I knew which way the start went so made sure I was near the front as it was very narrow and those towards the back must have taken minutes to cross the start line. It was a very hot day and a lot of the race was very narrow and overtaking was difficult. I had a few moments of road rage when people kept jostling into me and treading on the back of my shoes but I managed to remain mostly calm and was pleased with my focus and effort throughout. I was actually shocked at how bad my average pace was when I looked on Strava later but never mind as it’s the effort I want to be good at the moment, hopefully the speed will come. Also my legs were ruined after basically racing solidly all week + vibe which I’ve only just remembered writing this.

Only 26 miles for the week but mostly race effort. Next week should be more sensible (she says hopefully…).

Posted 02/09/2018 by Isobel Muir in Running

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