Category Archives: London

Run (x5), turbo – (sadly, the hills aren’t alive with the sound of the midnight train to Georgia)

Back to Puddleduck Lane – no ducks but many, many puddles

My wife wanted to run on Monday (more accurately, ‘decided to run’, as she would never say she likes running – it’s just part of her fitness regime) so we all got out for the usual 7km (4.3m).

Tuesday would have been a good day for a run but I stuck to my ‘run less, ride more’ guns. We spent time clearing away bits of tree (and a few bottles and other bit of debris donated by humans) that we had pulled out of the drainage ditch over the weekend. Most of the wood is rotten so, in burning terms, it probably has the calorific value of celery. It’s probably only fit for the bonfire and the wood burner will miss out.

Onto the turbo in the early evening, 45 minutes @28kph (17.4mph). Not quick by recent efforts – I’m wondering if I’ve not been cycling enough, or running too much, or if I’m just lacking the motivation to pedal hard. At this stage I suppose it doesn’t matter too much as long as I get on the turbo and push.

I did 10.2km (6.3m) with my son on Wednesday, after which I give an honourable retirement to another pair of Puma “Speed 500 Ignite” running shoes. I’d put over 620 miles (1000km) on them – about 25% more than the usual recommended maximum life of a pair of running shoes.

They still look in pretty reasonable condition – but the the soles show signs of wear (on the outside edges – such is the way of the under-pronator) and they are very grubby. Although it would show how stupid I’ve been to stick with them for so long, I secretly hope that changing shoes will miraculously cure my knee.

I wasn’t going to run on Thursday but my wife decided she was – so all three of us went out. It was the shortest of our usual routes and after running the wet and muddy track at least I had the resolve not to add any extra mileage on to it. We ran 5.5km (3.4m).

Friday was lovely running weather early on and my wife went out for a socially distanced (and therefore permitted) dog walk with a friend. I was congratulating myself on sticking with my decision not to run when our son came down in running kit and my resolve melted away. We ran for the usual 7km (4.3m) – dodging showers fairly successfully.

Sunday’s forecast was not good so my son and I ran again on a cold and misty Saturday with temperatures hovering about freezing. We took a route that gave us a choice of 7 or 10km – when we got to the decision point we agreed that 7 was the luckier number, so 7km (4.3m). Nothing to do with cumulative tiredness, of course.

On Sunday I was tempted to use the turbo while watching the Six Nations Rugby (it can’t be worse than England v Scotland on Saturday), but good sense has got the better of me and I am taking the day off exercising.

I managed two of the week’s three aims by reducing my running (about 37km, down from 44km last week) and taking a day off – but I didn’t increase the cycling. At least Meatloaf would be proud of me.

Still running, still missing running in London and Bournemouth, still nervous about starting the ultra training, still trying to get back to some proper cycling, still on the lookout for that nasty virus.

Stay safe.

Interesting stuff this week

1. African wise words: He that beats the drum for the mad man to dance is no better than the mad man himself

2. BBC News website: A Swedish nurse has won a competition to watch the entire 60-movie programme of the Goteborg Film Festival, alone, from a lighthouse on an isolated island off the coast of Sweden

Festival organisers were forced to curtail the festival by the pandemic. There will be no screenings in cinemas – instead, the entire programme will be streamed online.

Hate to think what the second prize might have been

3. British TV 5th February 2021: Quiz Question – ‘Who did Joe Biden pick as his running mate in the 2020 US Presidential Election?’ Contestant’s answer – ‘Donald Trump’.

Words fail me

4. Sad to see the death of Christopher Plummer who, I suppose, will always be best known for The Sound of Music but who had one heck of a career, including an Oscar in 2012. I wonder if it’s a bit galling to be known for just one of so many roles … but to be remembered at all must be some consolation!

Also sad to see the death of Jim Weatherly. It’s not naturally my type of music but ‘Midnight Train to Georgia’ is a great song by any measure (even though it was originally performed as ‘Midnight Plane to Houston’ which doesn’t have quite the same ring to it).

Turbo x2, run x3 (one snow, one hailstones, one weak sunshine), gym. A very good week (it’s not all about training)

The Thames, with Hammersmith Bridge on the right. A bit sunnier this morning – lots of rowing activity as the Boat Race approaches at the end of the month

Following two rest days I was back on the turbo on Wednesday, pushing the session out beyond what I’ve been doing recently – 1h 15min for 34.45km @27.6kph (21.4 miles @17.1mph).

That’s part of my plan to increase the length and intensity of the training – but I wish I knew how the turbo equates to cycling on the road.

Of course, there are no uphills or headwinds on the turbo – but equally, there are no downhills or tailwinds. Also there are no junctions or red lights which might provide a short break – one appropriate word for the turbo is ‘relentless’.

More importantly, in the absence of things like power meters, it is hard to gauge the strength of the resistance the turbo provides.

By feel, my turbo offers a good deal more than the normal resistance of cycling on a flat road. That’s backed up by the fact that I’ve not got into any of the bike’s three top gears with this turbo trainer. Cycling in a lower gear but still managing somewhere in the range 17-19mph (27.5-30kph) suggests that I’m working significantly harder than I would be out on the road. The turbo has no adjustment but seems to be set to replicate rolling resistance, the resistance of the air, plus a constant upslope of perhaps 2%?

I wonder if that’s true – or whether I’m deluding myself.

We woke to a dusting of snow on Thursday but we’d planned to go for a run and, slightly reluctantly, kept to that for a gentle 6.2km (just under 4 miles). It was surprisingly enjoyable, proving (yet again) that the hardest part of most runs is getting out of the door.

I decided to make Thursday ‘double up’ day for the exercise so I got on the turbo later for 45 minutes: 21.75km @ 28kph (13.5miles @ 17.4mph).

Gym on Friday morning and then a leisurely day doing domestic stuff before we drove to London. Our older son and his girlfriend are on holiday in South Africa so on Saturday we went to check on his flat, to provide some rations for when they get back and to explore the area. It’s proved to be a great choice for them – walkable to both of their offices in the east of the city – a ‘young professionals’, up and coming area rich in ‘artisan’ type businesses – bread shops, gin distilleries, food outlets and a great weekly market.

We had a very enjoyable morning doing the Spa Terminus and the Maltby Street Market and then back to our place.

Frustrated at missing out on my favourite seaside run on Monday because of the weather in Bournemouth, I was determined to have the pleasure of running along the Thames since I was up in London.

Although the weather wasn’t looking too good, later in the afternoon I ran to Hammersmith, over the bridge, down the Thames Path on the west side of the river, across Putney Bridge, up the Thames Path on the other side and back via Hammersmith and Baron’s Court. A bit over 10.85km (6.75miles) at 4 hour marathon pace.

It was terrific – although I could have done without the rain (which turned to hailstones just after Putney Bridge). The roar as I passed Craven Cottage Football Ground was particularly encouraging but I admit that could have been for the match (Fulham v Preston North End – final score 2-0 to Fulham) and not for me.

My knee hurt that night and I couldn’t get it comfortable in bed for quite a while. Despite that, early on Sunday morning my wife and I went for another (shorter and more gentle) run down the Thames Path – 6.4km (4 miles) in a cold breeze but weak sunshine.

Brunch with our younger son and back to Oxfordshire.

Not the heaviest week for training but really enjoyable, and I know which is more important.

Elderly relations, cycle training, gym, run, (+ cricket and the Rugby World Cup).

The Thames from the east bank. It was much brighter on Tuesday but I didn’t have a camera to capture it.

We drove the 7 hour round trip to take my father out for lunch on Saturday, together with our younger son who came back for the weekend. My father is still in very good shape for 95, and long may that continue.

I spent a couple of hours at the cycle park on Sunday, helping to run more training classes for children still on balance bikes, and some just moving on to pedals. With a good deal of pedal removal and saddle height and brake adjustments, it was a rewarding session, but hard work in unseasonal sunshine.

A long walk Sunday afternoon was a great way to finish the weekend and a visit to the gym early on Monday morning for a hard 50 minutes was a good way to start the new week. I’m a bit worried that I’m enjoying the gym too much and have even caught myself looking in the mirrors (happily, my physique does not justify any vanity on my part).

Later on Monday we drove up to London to take our son back, check the older boy’s flat and collect my wife’s (ridiculously expensive) watch from its (ridiculously expensive) battery change and service. Still, she gets great pleasure from it so it’s well worthwhile.

On Tuesday morning we ran from the flat and did the usual run into Hammersmith, down the Thames Path and back. In all, 7 km (4.3 miles) and very enjoyable in more good weather. Nearly a seventh of next year’s the ultra marathon distance – not sure if I’m encouraged or daunted.

My crusade to make contact with fellow runners in London was not going well until one very nice lady runner not only smiled but engaged in a brief conversation. From such small beginnings ….

On Wednesday I spent some time going through the bike graveyard that has accumulated in association with the Woman’s tour coming through Faringdon, and the cycle training and cycle park. The aim is to produce some workable bikes for use in the training.

After that I mowed. The willow tree succeeded in taking the ear defenders off my head and has a new tactic – it managed to sweep the lever that operates the blades into the off position so I mowed a certain amount beneath the willow without cutting any grass at all. I hate to admit it but that’s 2-0 to the willow …. outsmarted by a tree.

To paraphrase ‘Chicken Run’, those willows are organised.

On a rather more professional sporting note, a classic cricket ‘Ashes’* series against Australia has finished – a 2 wins each from the 5 matches (one match drawn), the series is tied, but Australia retain the Ashes (boo).

Now on to the Rugby World Cup. I wish the best of luck to everyone competing and look forward to a great tournament – but I hope that all but England are fighting for the runners-up spot.

*Australian cricket had its first series win in England in 1882-3. A mock obituary to the death of English cricket appeared in a newspaper, stating that the body would be burnt and the ashes taken to Australia. After wins on the next tour in Australia, the English team were presented with a small urn said to contain the ashes of a burnt bail (one of the bits of wood that sits on the top of the stumps) described as the ashes of Australian cricket – a symbol of what the English team had come to retake. The urn takes pride of place at Lord’s cricket ground in London, the ‘home of cricket’.

Post ‘Ride London’ – running and a lot of of bike training

Final moments at the starting gate of the Ride London 100 mile sportive – about 6.30am

After finishing Sunday’s sportive, and meeting my family I rode the 15 minutes back to the flat. A bike is the way to travel in London – I showered and changed before my wife arrived by underground.

We had an excellent late lunch at a nearby pub and then drove back to Oxfordshire. No aches or pains but pretty tired after the 3.30am start (and, perhaps, the 100 miles of cycling) and in bed not long after 9pm (what a lightweight)!

Monday was taken gently but again no aches or pains beyond a slightly sore left knee. Even the troublesome Achilles tendons are behaving themselves (relatively speaking).

The ballot for next year’s ride opened on Sunday, just as this year’s finished, and I have applied again. I’m not sure that I will enter many more sportives (other than my club’s sportive, of course, and perhaps something abroad) but the big attraction of the Ride London is the fact that it’s on closed roads – which is a real treat.

It’s not perfect by any means – it gets too crowded in places, it’s a bit expensive, I didn’t like the really early start and it’s not exactly the alps for scenic beauty – but if I’m lucky enough to get a place, I’ll ride if any friends are doing it.

I ran with my wife on Tuesday morning before spending both Wednesday and Thursday mornings at the cycle park doing some training. No – giving the training, not receiving it.

We had perhaps 40 children of different abilities on each day. Some were complete beginners on balance bikes while for more proficient cyclist it was road awareness. We have a waiting list for training and have even been approached by some adult non-cyclists and so will be running another course for them in the near future.

It’s surprisingly hard work – but really worthwhile.

Possible 2020 challenge?

I’ve signed up for info on what is called ‘The Race to the Stones’. It’s a 100km (62 mile) running race along the historic ‘Ridgeway’ (described as Britain’s oldest road) that runs for 87 miles from north west of London to Avebury – the site of a Neolithic henge monument containing three stone circles built somewhere between 2200 and 2850 BC.

It takes place in July and can be done in two days or in one go – but includes a lot of ascent.

Certainly sufficiently challenging (and more), certainly sufficiently mad and it would give me the opportunity to utter the immortal line ‘I can see my house from here’ as I passed the Uffington White Horse.

Transcontinental Race

My congratulations to Fiona Kolbinger who won the Transcontinental Race. Not only the first woman to lead the Transcontinental Race – but she went on to win it by quite a distance – over 10 hours ahead of second place.

3,571km (measured in a straight line – more like 4,000km on the road) and about 40,000m of climbing (2,200 – 2,500 miles and 131,200 feet) in 10 days 2 hours and 48 minutes, with only 2 days and 4 hours and 36 minutes stationary in all that time.

Beyond impressive!

Row, run, cycle – but taking time to smell the roses

Chelsea Flower Show

After Monday’s London run I gardened on Tuesday. Having cut a whole 3 seconds off my 2000m rowing time at my 2nd attempt, at the gym on Wednesday my 3rd attempt took another 28 seconds off (now down to 8m 42s), although still not feeling 100%.

I suppose that’s encouraging but if I’d known it was going so well I might have eased off a bit to keep something in hand for the next attempt. I assume the improvement is just a bit of familiarity with the equipment so perhaps next time will just be consolidation.

I’m still wondering whether the gym will add much to my cycling. I’ve always taken the view that cycling must use all the muscles needed for cycling – but the gym is a nice social diversion from other training (if I were ever to get back to doing some) and, with my focus on the legs and core, it can’t be doing any harm … can it?

In the afternoon I was at a local junior school helping to give cycle training to some 11 year olds. They could all ride but we were also assessing them with a view to taking them out on the road at the start of next term. It was enjoyable and all the children were pretty good on the bikes – although the bikes were a rather motley bunch in terms of style and road worthiness!

Back to Bournemouth on Thursday, continuing to clear the garage and garden. With a fleeting visit, no running (I didn’t even go to the beach to check that the sea is still there) – but back to the gym on Friday morning – I did the 500m rowing machine sprint for the second time and at 1 minute 57 seconds I took 2 seconds off my first time at the distance. My gym companion thinks the machine I used this time is the harder of the two – I’ll check next week.

After the gym, it was up to London for the Chelsea Flower Show. We tend to go every few years to get some inspiration for the garden – but fail to implement much (if any) of it. Still, it’s a good day out. This year was very enjoyable in good weather – even though it was a bit too crowded for my liking. Great show and artisan gardens and outstanding exhibits in the Great Pavilion. I’m not sure if I’m inspired or intimidated – probably both.

I ran in London on Saturday morning (about 4.3miles – 7km). It went well to the half way point but then my recent right calf niggle became a current right calf pull. I finished the run at a hobble and well over a minute per km slower than the first half. How do I train for, and run, a marathon in April with no muscle issues, only to pull one on a reasonably gentle 4 mile run the following month? It hurts a lot – but at least that takes my mind off the Achilles tendons.

We drove back to Oxfordshire later with our sons who came back for the Bank Holiday weekend which is good compensation for the calf.

  Indoor rowing  
Attempt No. 500 metres 2000 metres
1 1minute 59 seconds 9 minutes 13 seconds
2 1:57 9:10
3   8:42

Run, run, gym, run, gym, run, run (good job I’m running less and cycling more) and ‘Strictly come Wimbledon’

Back to the Bournemouth promenade

No matter how foolish, it seems that I can’t resist running when in London or Bournemouth. After last Saturday’s run in London, it was another 5km (3.1miles) along the Bournemouth seafront on Monday morning in bright sunny weather and a cool breeze.

Last week the knee had been improving but I managed to set that back a bit with the London run – and running in Bournemouth didn’t help either. I decided not to run for the rest of the week and see how the knee recovers. Needless to say, the ATs are pretty rubbish.

I went to the gym on Tuesday, having missed it last week. I tried the 2000m rowing again – a whole 3 seconds faster at 9:10! I assume it will help with the muscles in my back, shoulders and legs – it’s a very hard exercise but it’s another thing to play with that shouldn’t hurt my Achilles’.

The resolve not to run for the rest of the week lasted only two days as my wife wanted company on a run on Wednesday – just 3.5km (2.2miles) in lovely weather that looks reasonably set for a while.

Later we dismantled the playhouse in the garden. It was slowly deteriorating but had been there nearly 25 years so didn’t owe us anything. I’ve never been a very sentimental person but I’m getting worse as I get older and I was sorry to see it go after all these years. Hard to see what is sentimental about a garden playhouse but it brought back memories of our younger son coming to find us to say he’d looked out of the playroom window and seen two nice men building something in the garden.

Carrying on with the theme of poor exercise judgement, Thursday was back to the gym with my normal companion. Not feeling 100% I ducked out of the 2000m on the rowing machine in favour of a 500m rowing sprint. On the basis that took me very nearly 2 minutes of pain, the 8 minute challenge for the 2000m is looking a rather long way off.

Sadly, the increasing sentimentality meant that the playhouse had been stuffed full of the boys old books, games and even some old school exercise books. With yet more proceeds of the decluttering (including my wife’s old school exercise books!), that led to a massive bonfire on Friday – very therapeutic but it’s surprisingly hard work burning thick wads of paper (I think the outer pages burn and the ash then keeps the oxygen from reaching the rest?) so it was a long but satisfying job, mixed with some gardening – rock and roll.

I was too tired to get on the turbo in the evening, so instead I watched highlights of the day’s Giro stage – it was an undulating 185km (115miles) and the winner rode it at an average of 45.1kph (28mph). Astounding!

It was up to London again on Saturday as my wife had tickets for the Strictly Come Dancing (I think it’s Dancing with the Stars in the USA) Professionals’ show. The TV show is certainly not my thing – I can (just about) take the (surprisingly and happily small) time spent on the dances themselves but the padding around them is too much to bear. My wife has many friends who love the programme but none could make the date so I was the ‘plus one’. It was an experience and they are incredibly skilled – but, as I say, not my thing.

On Sunday morning we did one of my standard 4 mile (6.5km) London runs to Hammersmith and down the Thames Path to Craven Cottage (Fulham FC’s ground).

In the afternoon we went to the re-opening of Court No1 at Wimbledon, with its new roof. I’ve seen quite a bit of tennis at Wimbledon and the Queens tournament but have rather lost interest in recent years because of slow play and incessant shrieking and grunting (Connors and Seles have a lot to answer for). At least getting there from the London flat was easy and there was good music and tennis from, McEnroe, Navratilova, Ivanisevic, Cash, Hewitt, Clijsters, Venus Williams and Jamie Murray.

I might have mentioned that I struggle not to run when staying up in London – and on Monday morning we went for another run, this time over Hammersmith Bridge and down the path on the other side of the river. We’d stayed in London because, in the afternoon, we went to meet our younger son at Heathrow, back from Peru and Bolivia. He had a great time and we can now breathe more easily.

This gun’s for hire, even if we’re just dining in the dark

Hmm, looks like a perfect day for a ride

Last week ended with a gentle run with my wife on Sunday – cold enjoyable. Monday was a Bank Holiday, a joy for most people but one of the (very few) drawbacks of being retired, no big deal for me and I ended up doing domestic stuff of little note.

It’s frustrating because I’d like to be out on the bike or running but I’m trying to get the legs sorted, and that seems to mean putting rest and stretching above pretty much everything else. Neither the knees or the Achilles’ were particularly happy after cycling on Saturday and running on Sunday but I’m still really not sure that this ‘being sensible’ lark is going to catch on.

I was off personal trainer duty on Tuesday as my wife ran with a friend. She then went to London – I resisted a visit to the gym as Thursday now promised a ride with 4 of the 5 friends who accompany me to the alps each year. Only Phil (who lives and works in Germany) was missing … no commitment some people (but as he was actually in Provence climbing Ventoux I think he’s forgiven).

Riding with friends

Early in the week, Thursday’s weather looked OK but as the day neared, the forecast deteriorated to fairly continual light rain. We set off at 9 planning to head south so Dave could pick up some more of his ‘British Cycle Quest’ clues (it’s a sort of treasure hunt for bikes without any treasure) with 402 sites to be visited around the whole of the UK. Anyone thinking of picking up the Ramsbury clue look away now ……… the plaques on the wall of the village hall are for ‘Best Kept Village’ competitions.

The forecast was reasonable accurate and the light rain was fairly intermittent – except for the deluge that hit us soon after we started. It was fairly cold too – no more than 10℃ (50℉) until the very end.

We stopped at a cafe for coffee but I then had to dip out a bit early as we had friends coming for supper and staying the night.

In fact, I see I rode only about 8km less than they did with only 40m less climbing. I was surprised that they didn’t go past me later on – which would have been a bit of an irony as I’d left early to get home quicker. I now find that I didn’t valiantly hold them off – it turns out that they had a second food stop (very Hobbit-like). In the end I rode 50 miles with 2762 feet of climbing (80km, 842m) – very enjoyable company but a bit cold and wet.

Of course, the idea that I’d held off the chasing pack is a nonsense – especially as the day proved to me that I’m trailing in a poor last in terms of bike-fitness. There’s a lot of work to be done if I don’t want to be tail-end Charlie in the alps.

Dining in the dark

We had an excellent evening with our friends who left on Friday morning to go to a funeral. We then left to go to a (different) funeral too – then straight off to London to the restaurant Dans Le Noir (‘In the Dark’) where we had an evening meal … in the dark! Not just dark – total blackout, the literal ‘can’t see your hand in front of your face’ blackness. It was an experience given to us by our sons for Christmas.

Whatever the theory, it was a very fine evening and a real experience. The restaurant staff are visually impaired or totally blind so to get a small taste of their world was fascinating by itself, but the food was also good and up in the bar afterwards we were treated to an introduction to sign language by a charming deaf lady.

After the meal you can also find out exactly what you’ve eaten, either by looking down the front of your shirt (actually we were splash-free) or from the menu you are then given. My taste buds are not too bad as I identified the pork belly, the savoy cabbage, the fennel, carrot, potato etc although I thought the quince was apple sauce and I couldn’t be sure that the venison wasn’t a good beef steak of some description.

A strangely challenging experience, but one we were very pleased to have had.

More London running

On Saturday morning I celebrated (nothing in particular) by having a run to Hammersmith and down the Thames Path – about 5 miles (8km) at a reasonable pace and thoroughly enjoyable.

One strange thing – around home in Oxfordshire just about every runner I pass when out running says hello. In London, they nearly all deliberately avoid even eye contact. Is that a London thing, or just a city thing?

I’ve started saying hello to everyone I pass – I might start a trend or get arrested as a wierdo.

Thinking about marathon training (it’s so much easier than actually training)

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Looking out at the garden on a bright November morning thinking about marathon running – it should have been a good day for a run

I’m not sure that my brain is ever truly in any recognisable state these days but, if anything, it is now in marathon planning mode (if only my legs were too).

I understand the words ‘long’, ‘slow’ and ‘run’ individually but it looks like thinking has changed over the last 20 years – or I simply misunderstood what they meant when put together in a training context. When I last ran marathons in 1998 and 1999 I did my longest runs (20 miles) at marathon pace. Now I see they should be more at a pace that means 20 miles takes about the whole of the intended marathon time.

The more I read, the more I realise that everything I thought I knew about running is wrong!

Next year (assuming I get to do them at all) I could do the longer runs here in the Oxfordshire countryside – but that will mean running on roads without pavements or street lighting. I’m thinking about fitting some of those in with trips to London or Bournemouth – warmer(?), safer and better lit.

The big London parks are really pleasant to run in and the Bournemouth seafront is wonderfully flat and almost completely traffic free – but it can blow a gale up the Channel. I once followed a chap riding a mountain bike who got slower and slower before he actually dismounted and walked – on the flat – such was the headwind.

Being retired I’m lucky that I can run during the day to get the best of the light and the weather. I don’t have to fit in the long runs at the weekends but I will have to fit in a couple of weeks’ skiing (oh dear) which could be a bit of a disaster for the running if the roads are iced or covered in snow.

Certainly, skiing is a bit physical but taking all those lifts rather undermines the true aerobic benefits. Last year I had a day skiing where the Garmin said I’d burnt over 8,000 calories – then I realised that it had assumed I went uphill under my own steam. Perhaps 2019 is the year to try Nordic skiing?

I’m not going to fret unduly if the training does not go to plan. I didn’t keep to a training schedule last time I ran a marathon and that worked out OK. Sure, I might be 20 years older now but just think of all that extra wisdom experience knowledge insight ….. physical deterioration. Damn.

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After Sunday’s run, the Achilles tendons were ‘mixed’ on Monday. The left one (which was hurt a couple of months ago) was not bad at all but the right (also hurt a couple of months ago but re-hurt last Monday) was not quite so good.

The new pain is lower than the original which is good news in that the old injury is healing well – but bad news in that I’ve picked up a new injury despite, I thought, being pretty careful.

So, it will have to be easy on the running this week to see if I can start my 20 week training next week. Looks like it might be a marathon training programme with a difference …. very little running. I wonder what the record is for hopping a marathon?

I had planned to try running on a treadmill in a gym but I’ve read that treadmills can cause more Achilles tendon harm – I’m not sure why, perhaps people tend to up the intensity on the treadmill. It looks like the turbo trainer is the best alternative to running when injured but it’s hard to gauge exactly how minutes on the turbo equate to minutes running.

Not the best possible approach – but perhaps the best approach possible.

In that spirit, I went on the turbo on Monday – a lacklustre 14.83km (9.2miles) in 30 minutes – and again on Tuesday for an interval session with two hard 5 minutes intervals. I suffered much more during the hard bits than I recovered during the others but, in all, 30 minutes for 15.27km (9.5miles) @ 30.5kph average.

That’s 15 days of training in the last 16 – although none have been excessive by themselves, they are adding up and I’m rather jaded and still suffering with the back end of the cold/cough from the weekend.

A day off on Wednesday, I think.

 

A week until marathon training begins and it’s going OK (except for the running)

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Running for the over 60’s: the key tools of the trade

To be honest, when I signed up for the Rotterdam Marathon I was expecting to be thinking about running shorts, shirts and trainers – not compression socks, ankle supports and ice packs.

Welcome to marathon running for the over 60’s!

On Thursday, my gym companion, Ian, and I drove to the gym instead of running as both of us are protecting injuries. To compensate we did 50 minutes, which is a bit more than usual on the weights and rowing machines. I’m concentrating on leg exercises but am doing a bit of everything to keep some balance.

Friends came over for supper that evening and although the injuries felt a bit better on Friday morning I decided not to run, partly to rest the tendons, partly because Mrs O has generously shared her cold/flu with me and partly so I could fully enjoy the delight that is clearing out gutters (I just love this rock and roll lifestyle).

Instead it was back to the turbo in the evening for 15km in 30 minutes (18.6mph).

On Saturday we went to Bicester Village – a very stylishly done designer outlet shopping centre, with an impressive array of brands (if you’re impressed by such things). It has its own mainline railway station – the only one I’ve come across in the UK where announcements are made in Chinese and Arabic – such is the tourist pull of the place.

Definitely outlet shopping on steroids.

In general, that sort of thing is my idea of hell but I’ve not been for years and they do have a Rapha shop. In fact, I discovered that they also have an Asics shop (very down-market beside Stella McCartney, Lacoste, Armani, Gucci etc) where I managed to get a pair of their top range cushioned running shoes for 36% of the RRP. If I can’t run injury-free in those, I can’t run injury-free in anything.

In the afternoon I was back on the turbo for 23.27km in 45 minutes @31kph (14.45 miles @ 19.26mph) while watching the first half of Scotland v Fiji (Rugby Union). It was hard – I’d clicked up a gear towards the end of Thursday’s session and forgot to click it back down.

A strange thing happened this (Sunday) morning – the Achilles felt pretty good so I put on some kit and went for a run. I believe this is quite permissible as part of marathon training.

It wasn’t too dramatic – the same as Monday: 6.8km (4.2miles) at almost exactly 4 hour marathon pace. I could just feel both Achilles’ for the first mile but the left then eased. The right stayed at nothing more than a slightly nagging level of discomfort … but we’ll see how they are tomorrow.

So, some exercise all 7 days this week – 120km on the bike (74.5miles), 13.6km running (8.4 miles) and 50 minutes in the gym – and exercise for 13 of the last 14 days.

Once I start to increase the intensity of effort on specific days I’ll certainly enjoy the days off – currently I’m very tired before 9.30pm most evenings and that’s a whole 30 minutes earlier than normal!

 

 

 

 

 

 

Run (✓) ride (✓) lift weights (✓) destroy tyre (✓)

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The second picture of a Continental GP4000S ii with a gash in the side wall that I’ve posted within about 400 miles. Perhaps it’s a new take on inner tube ventilation

On Thursday morning it was raining. I don’t mind running in light rain – up to the point where your trainers start to squelch – and it’s a good idea to experience most conditions as you don’t know what you’ll get on the day of any particular event.

However, running to the gym in the rain is less pleasant as you end up doing weights while wet – either from the rain itself or from sweat if you run in a jacket – and that probably means you get cold as well.

Despite that, I ran to the gym with a friend, did 30 minutes weights (feeling cold and wet) and ran back. In all 5.7km (3.5m) done fairly gently as he is coming back from his twisted ankle and the conditions were poor.

I ran in my ‘London Prepares’ jacket (from the series of test events run in preparation for the London Olympics in 2012 where Mrs O and I were Games Makers). A nice jacket but definitely a bit ‘boil in the bag’.

On Friday I went on the turbo again. It’s been very cold here this week and this was the first time since the start of the year that I’ve had to pre-heat the conservatory – it was only a week ago that I was opening the door to keep cool. I did click down a gear for the first 35 minutes and click it back up for the last 5. In total, 20km (12.5m) in the 40 minutes @ 30kph (18.7mph).

I was very cold to start with, and very hot the end – but it is little consolation that, on average, I must have been enjoying a really comfortable temperature.

The club ride on Saturday was interesting. It wasn’t too cold at the start and although it clouded over and got colder in a strong wind later on (the sort that leaves you pedalling to make forward progress downhill), I was enjoying it. Unfortunately on a fairly quick descent, I heard the ominous noise of a front wheel blow-out.

I was expecting to hit the tarmac but was greatly relieved to bring the bike to a safe stop. I then discovered that whatever caused the puncture had also taken out the side wall of the tyre. I changed the tyre, reinforcing the gash in the side wall with a bit of a crisp packet found nearby but couldn’t get any air into it with my pump.

The chap who had kindly stopped with me had a gas canister but as soon as that inflated the tube, it immediately let the air back out. It wasn’t a pinch in the tube with tyre levers (as I’d changed it with just my hands) so I took it as a sign that the cycling gods had decided that was the end of my ride. Collection by a very kind Mrs O was a rather ignominious end to it.

Just 58.55km (36 miles) with 600m (1970 feet) of climbing (not counting the journey back in the car).

That’s the second tyre I’ve lost to a side wall gash in under 4 months (and 4 months of not much cycling on that bike). I’ve always liked the Continental GP4000S ii tyres but that’s rather undermined my confidence in them – I’ve seen suggestions online doubting them because the side walls are vulnerable. Although I appreciate that any tyre might have failed in this incident, I’m now also in that doubters camp.

When I got it home, I found a large hole in the inner tube, nowhere near the site of the damaged wall. It’s a tube that I bought out in the alps in July (I can tell because the French tubes do not have threaded valve stems). I don’t like to buy into conspiracy theories but it can’t be part of a French response to Brexit, can it?

Sunday morning Mrs O was not feeling too good and I had the start of a sore throat so we are treating it as a day of rest (there is good precedent for that).

So, a decent week with 95km (59 miles) of cycling, 20.28km (12.6m) of running and 30 minutes of weights, with 6 consecutive days of exercise. Two weeks until the start of my 20 week marathon training course.

To date, my achilles tendons have hurt first thing every morning but eased very quickly as I get moving. This morning they don’t hut as much as normal so that’s good(ish).

More running next week.