Deal 5 Mile – The race

So yesterday was the big race, on of my favourite and thus one of the most important competitions in my athletics calender. I enjoy the run every year, despite the rain, wind and could that now comes as a free guarantee with your entry fee!

This years training had been very lax compared to last year, probably half the amount of training at least. But I was fairly confident with what I was doing, I don’t think I’ve lost anything since last years race, I just haven’t gained anything.

We got to the seafront at around 9am, in time to let the juniors race get under way, in which my sister won the 13-14 year age group. The weather was much better than it was last year, just a slight drizzle and a breeze that would be in your face for the majority of the race. A vast improvement from last years torrential rain!

Getting under way Mat and myself set a good 7minute mile pace, with the wind behind us we were 30seconds ahead of time at the first mile and still good past the water station and 2nd mile. Past the water station however you turn round and head back on yourself, over two miles back, past the finish to the pier with the wind in your face all the way. At this stage the same ‘slight breeze’ seemed to be a mighty force that gradually beat the pace out of you. I was struggling on the way back, either due to the wind or ‘working the night before’ syndrome. Either way Mat was gradually increasing the gap between us, which was disappointing to see from my point of view as I’ve normally had more stamina over the longer distances.

Anyway coming up to the pier I past mat on the return, I was perhaps 50m behind, coming off the pier ramp back with the wind behind you it was a different feeling, like Icould run easy again. Suddenly I had a refreshed energy and was able to recovery technique and some speed. Getting under 35mins was beyond me but Ii was moving up the places, pushing it to the max, again.

All was not good though as around 30m from the finish I had that sickly feeling, I coughed for around 5metres before pulling up to spit out a load of siliva and gunk, not sick luckily. So close to the end I made the stop as short as possible and carried on running. I had got maybe 8metres further though when I chocked, pulled up and was sick. That’s not all, as i stood there in the moments befor actually being sick, leaning on a bench my Year 6 teacher, Martin Kelk approaches, pats me on the back and says “well done Andrew, good effort, nice finish” (or words to that effect), I was sick, looked up and said “sorry I’m not finished yet, I’ll see you in a bit” and then ran off across the line.

Final time was 36.53min. 2minutes slower than last year. Could have been much better, but my final weeks preparation wasn’t very good. The plan was an early night every day to get myself refreshed but the earliest I went to sleep was Saturday night; 11:30 after an 11 hour shift at work. The latest being 5:30am! definitely not race prep if ever I saw it. I didn’t think it mattered until I started the race, and my body seemed to tell me how fatigued it was. Still there’ll be next year, next year I wont be working towards a Uni deadline, and I’ll destroy in the race. Going to train properly next year.

Keep running, running and running, running (Deal training run 5)

So this morning was my 5th road run in the build up to the 5mile race at Deal in early November.

I’ve got a full day ahead of me and I didn’t want to knacker myself out so I made it a level course in which I would race the clock. I ran from Gladstone Road down Maidstone road (as if you were heading towards Toys R Us) then tried to beat the time back.

2.8mile run - Maidstone Road

I got to the roundabout at the end in 11.27mins. It was a fairly even pace all the way out though I definitely could have gone faster but I didn’t know how far away the roundabout was and I didn’t want to run out of steam on the way back. The way back was much easier and seemed to be much shorter. I kept a good stride for the most part but it seemed like no distance at all. I made it back in a total time of 21mins so it was slightly faster but not much.

It was only a run for the sake of running today but looking at Google maps I’m kind of disappointed I didn’t run further, the overall distance was only 2.8miles. Friday I’m hoping to run again, perhaps Chatham Hill again and go further to make it 5miles, then a run on Sunday morning before work, that’ll be around Sittingbourne and considerably flatter which will hopefully aid my times. In my mind that appears to be all I’ll have time for before the race as I’d like to have as restful week as possible before the race. Still think I can make 5 miles in 35mins… only time will tell!

Deal Training Run 4

Slightly delayed post here as run 4 was on Friday morning. It was a good run and I really pushed myself, Deal is closing in fast and I don’t want to be annoyed with a lack of training when I run it!

The route was the same as last Friday (run 3) , up to the top of Chatham Hill and back. This time however I pushed it further, as I approached the top of the hill and it started to level off I was still feeling good, having worked hard up the slope with long strides, high knees and good movement from the arms it was all to easy to keep it going at the top. I ran past a couple of turnings before coming back, as I figured the little bit extra would be enough to make the run 4 miles. I had a 30sec walk when I turned round before coming back down the hill.

Chatham Hill run - extra to make 4 miles

Coming down was easy, again I let gravity do the work on speeding me up, keeping a long stride going. Along New road however I started to feel the effects of the run. Having gone further I still wanted to get back in a faster time, push myself back on track for the 5 mile race. At the base of the slope in New Road I was almost sick, but kept going through sheer determination. Plus the fact I hadn’t had breakfast meant there wasn’t anything for me to give out!

Again I feel I kept good technique as the run got harder towards the end, coming along Maidstone road, just before the turning into Gladstone and the finish, I had the sickly feeling again. At this point I was really giving it everything I had to beat the clock. The trick I found a while ago was to imagine you were in the race, you wouldn’t slow to the line or stop before the finish there, so why should you in training. Plus training SHOULD be harder than the race, this way the race seems easier. I stopped the clock at 29.52min, 5sec faster than before and 02.mile further.

I’m pretty sure I’m on target here, although I’ve still not ran 5 miles the runs I have done are particularly hilly in comparison to Deals flat course. The biggest hills on that are the ramp up the pier! Bit anyway if i can clock 4 miles at 29min with 3 long hills then I should be able to fit in one more mile with no hills. Good times ahead!

On top of the World! well, Chatham (Deal 5 Training – Run 3)

OK first I should explain what happened to run 2. Run 2 was last week, Saturday morning I think and it just wasn’t particularly good in any way possible. It was the same route as run 1 however I was (unknowingly at the time) suffering with an allergic reaction to… well something, haven’t found out yet and it was only a week after I’d been hit with a glass whilst at work. So my body wasn’t in top condition at all. Part way round, using my phone as the stopwatch, I got a phone call as well, which landed me with a pretty big stitch once I’d hung up.

But anyway, run 3 was pretty damn good. It was a challenging hilly run from my house to the top of Chatham Hill. Chatham hill is a seemingly never-ending hill that heads out of town and has been the subject of my dads ideas for a while (constantly teasing that I should go for a run up it). So feeling good after training Wednesday night I decided that this would be the day!

Setting off at around 7.20 this morning I went right immediately, heading up the steepest hill on the course (annoyingly right at the start) Gladstone road. This road takes me behind my house onto Maidstone Road. At the top head left towards the  train station, then right past the petrol station onto New Road. This is a long road with a dip in the middle, good for some easy speed as you’re heading down hill most of the way out at this point. At the roundabout head straight across, to Chatham Hill. Now the return point was the traffic lights at the top of the hill, by this point the road has changed into Rainham Road.

This is 1.9miles out. And at this point, turning round and checking out the view that extends over to Rochester Cathedral and Castle I felt great! It was like overcoming one of the most horrible challenges ever, the hill had seemed to just go on, and on. My legs were hot and worn but I had beaten the hill. On top of the world, almost. This feeling lasted say,  1 minute. Knowing I wouldn’t be able to run back, with more hills on the return route I gave myself a 3min active recovery. By active recovery I mean still moving but relaxed and slow. I walked for the 3mins and about a minute or 2 in, I was almost sick!

Chatham Hill run 3.8miles

The return route, exactly the same as the way out described above and shown in the screen shot (click to enlarge), was just as hard. Coming down Chatham Hill was fine, I managed to control my speed so I wasn’t out of control, but still let the hill and gravity do most of the work for me. Onto new road and the easy run down was now a steadily rising hill, much less angle than Chatham Hill but it took a lot out of my legs and I lost a bit of technique when I reached the petrol station and headed back up Maidstone Road. This was the killer. All I had to do was get past the hill, onto the flat and down Gladstone Road to safety, safety of my sofa! Maidstone road was really tough, around 3.5miles done and I had to work so hard to keep my legs in gear. Focusing in it I got a good leg drive, and high knees as I made my way across the final stages of the hill.

Now I’m done and sitting here writing this I’m pretty pleased with the run, I had a goal in my mind of half an hour to get it done, figuring 15mins each way. With the 3min walk included in the time I got back in 29.57mins. Couldn’t really cut it closer. But for a very short time I felt like I was on top of running heaven. Same time next week? We’ll see

Deal 5 – 2011 – Training, Run 1

So it’s that time of year again. The five-mile race along Deal seafront is fast approaching and I’m just starting up my distances on the roads. Since last years run I have recently moved house, now living in Chatham, well actually it could be Rochester, we’re not sure as we are so close to the border of each town!

So I’m having to work out new routes for this years training, rather than just use the old ones. I have three worked out already at different distances, I’m sure you’ll see them all soon enough. Today I went for the mid length run at 3.3miles. As with last year I’ve been running on the track all season and haven’t really ran any big distances, except the odd 3000m steeple chase. However I have done more middle distance work this season working more on the 800m, which I’m disappointed to say only got down to 2.12min.

Anyway 3.3 miles didn’t sound too bad as it’s the first run, and boy am I glad I only went for the mid length run! Its pretty hilly round here compared to back in Sittingbourne, which really takes it out of you. The route took me straight out of Dale Street, up the steep hill of Corkwell Street to Ordnance Street. This road takes you slightly down hill to the end of Fort Pitt Hill, which you have to work up towards the university and then back down the other side onto New Road. Once here its level running for a bit as you head to the right and then up City Way. City Way is much more level than the start of the course however it is at a slight incline which takes its toll near the end. Taking the third left enter Pattens Lane which you follow to the end, and turn left onto Maidstone road. This is the home straight as you turn off half way down to re-enter Gladstone Road and then Dale Street, as shown below:

3.3mile course

 

So how did it go? Well it was a challenge to say the least. I didn’t feel too bad going up and down the hills at the start but along Pattens Lane I struggled and was a bit disheartened when I turned onto Maidstone road to realise how far I still had to go. Coming down the hills like the other side of Fort Pitt Hill and Gladstone Road were tricky, especially as it was raining and I wasn’t keen on slipping over! It was also pretty windy, particularly along City Way and then Pattens Lane but I think I kept good form and technique along most of the run getting round in 28mins exactly. Not bad for a first run with more hills than I’m used to, but I only have 7mins spare to fit in 1.7miles for Deal 5. Two months to go… I reckon I can do it, easy!

Origami Flowers

So keeping up with posting something more regularly, today I wanted to show off a bunch of Origami flowers I made for a friends birthday present. They are made from coloured card of different thickness’s. With Origami the idea is to paper fold a to create the shape, and and additions of paper, i.e. the stem and the flower, should lock in and stay together without any glue. These flowers do this and would stay as one without glue, however for a better quality product i have glued the parts together. (how rubbish would it have been handing over the vase to have a flower head fall off!

Anyway, check out the gallery below, hope you like them

Close up of flower heads

Other side of the flowers

Healthy Summer?

So back in June I was looking forward to a summer of change, learning and healthy ways. To be honest, I thought I’d post on this new plan more often, however work has kept me thoroughly occupied, as well as my hard drive crashing and me loosing my laptop for a week! But I’ve finally found time to look back on what’s been, well, a disappointing summer as far as my gaols are concerned.

The original post: http://scoones.wordpress.com/2011/06/06/stop-change-time/ gave out several hopes/goals for the summer, heres how I did;

1) Learn to Swim

Well since buying those swimming goggles at the start of all this, I’ve been in the pool….. twice. Yes, bad times indeed. On my first outing I was unsure if I’d even get in the water, what with my embarrassment at the beach days before, but I got in all right and managed to sit down (though I was holding on to a rail with one hand I seem to remember). After that I tried to float, as I’d read on-line. With one hand on the rail, I lay on my back and sank pretty well, as expected. Like I say, I don’t float, but eventually again probably due to holding on, I managed to stay at water level mostly. Next I tried it the other way, face down. Obviously when I swim I’ll be face down so getting practice whilst holding on seemed smart. This kinda worked, though I did get some water up my nose and again I didn’t really float. The floating issues as you can imagine then created problems when I pushed off from the edge in my vain attempt to reach the other side. I got about two/three strokes out before my fingertip brushed the bottom of the pool (yes I was in she shallow end) and had to push myself up again. This is how it was for several lengths however I think i was getting a tiny bit better by the end of it, I hope.

Second outing, this morning, was less successful. Ideally I would have had someone with me who could teach me what to do. But I didn’t and can now easily admit I don’t know the first think about swimming. So started as I did the first time, floating on my back, which when surprisingly well this time, only problem was, when I let go of the side, I didn’t stay floating, I gradually sank, no matter how inflated I made my lungs. Then I moved to try a length, but this was not so good, I got only 2 strokes at most before I was in contact with the floor, and couldn’t motivate myself to continue. After three failed attempts at getting to the other side, I walked away thoroughly demoralised.

So far a bit of a failure and its very embarrassing. Embarrassing that at the age of 21 I cant swim and my attempts are pretty laughable. Embarrassing that whilst I flail across the water for a few stokes, some old fat lady is cruising along about a meter away from me. Then there are guys deeper in the pool swimming along, and you think, yeah, they must be in pretty good shape to keep going like that… no, when said guy gets out of the pool he has a stomach about three times my size! I just don’t understand how a man of his size can even float, yet I cant! Still, better luck next time I guess, and there will be a next time, hopefully with someone to show me what to do!

2) Yoga

Yoga has been more successful than swimming, though that’s not too difficult. After getting the book, I realised it would be easier to get a DVD to follow, so I did. I also purchased a Yoga mat as well. Unfortunately I’ve only done the sessions about 5 maybe 6 times, again due to work commitments I just haven’t found the time. The thing is, I’m jut not sure what its doing for me. I can feel the stretch definitely, I can feel my legs ache under the position, and my muscles open up like they should. But afterwards, I just ache. I don’t feel relaxed or calm or de-stressed or anything. I just think I’ve wasted half hour stretching. Not really sure what I’m doing wrong, but I’m sure I’ll work it out.

The DVD I brought is pretty good, and is very straight forward if your looking for a good one of your own, its Bodywisdom’s Yoga For Beginners, as shown on the right

3) Food and Drink

Lets start with the good point, aside from Download festival, I still haven’t been out getting hammered every week and have kept the drink down to two maybe three drinks per week. So pretty good there I’d say.

On the food front, it all started well. Coming back from Download Fest, I went off to work experience at an architectural model making company in London. This is where it went wrong. Like I said I started well, I wasn’t eating vast amounts of chocolate ore sweets, I’d gotten it down to a Kit-Kat a day and only because it was included in my Tesco meal deal! I’d also beaten Coke/Pepsi, in fact this is the one best part of my attempt to be more healthy, but the end of my 5 weeks there I wasn’t even fond of the taste of Pepsi/Coke. Unfortunately I had started eating more and more sugary products to compensate, by the final week the cereal and go ahead bars were gone, replaced with a twirl or some galaxy. Bad times. When I finished I figured I would be able to get back to eating well but for some reason, it just never happened. Don’t get me wrong its not like I’ve put any weight but I just haven’t stuck to the plan. Then my next work experience came around, where I was staying in London in a pub, eating more rubbish than I could justify. In my defence however, I was working 10 hour days and figured i needed the sugar to get me through, and I did eat some cereal bars, some as in 6 a day! which isn’t good either. So I’m rating this section a 50/50 fail based on food.

4) Massage

The final ‘Extra’ item on the list was to learn to give a proper massage, no reason I just think it would be a cool skill to have. So I emailed a guy at Kent Adult Education and he eventually got back to me, the next course starts on the 3rd of November, in Dartford. Which is no good to me really as for one, I cant get to Dartford at 7pm on a Thursday for 5 weeks and two I wont have the time even if I could get there. Its my final year of Uni and I doubt I’ll be able to spend time on that course as well as my final projects. So this one will have to wait until next summer I feel