Category Archives: Turbo trainer

Swim, turbo, run x3 (1000km for 2022), gym, ride (plus pigeons, sloths and someone else’s wheels falling off)

It’s the first week of the taper to the ultra on 9 July – just 30km this week. After last Saturday’s bad run, my quads were still sore on Monday so I gave running a miss and booked a massage.

The swim doctor session on Monday evening was very good – 950m in a mixture of strokes and drills. It felt like the sea swimming in Corfu had helped a bit although it was, as ever, hard work.

Tuesday was my wife’s birthday but I managed to fit the massage in between a very good lunch in the garden of a riverside pub and chauffeuring her to and from a friend’s for drinks in the early evening.

The massage (my second ever) went well. ‘Kimmo’ is a very pleasant and interesting chap, originally from Finland but he spend 40 years in Canada. His diagnosis confirmed my guess that my quads were very tight/knotted and it was that which caused the hip and knee pain, by virtue of interaction with the iliotibial bands.

It’s exactly what I had 24 years ago when training for the 1998 London Marathon (my first). I suppose that if I go another 24 years before the problem arises again, I’ll have done well (but at 90, how will I know?).

I was trying to work out what might have caused the problem now, having done 17 weeks of training without any big hitches. His guess was that the muscles were getting tight and while the three treadmill runs in Corfu weren’t likely to have actually caused the problem, they probably did finish the job off.

Kimmo suggested not running on Wednesday but to give it a go on Thursday. With luck I still might be able to fit in this week’s 30km – but it won’t matter if I don’t. There isn’t too much running to be done over the next three weeks leading up to the ultra so I suppose I’ll only know for sure if it’s worked when I try the real thing.

As long as the issue can be sorted, I’ll be relieved that it happened now and not on the day of the ultra – I would have been a dnf if the race had been on last Saturday.

I fixed the puncture on the turbo trainer and had a (sweltering) spin on Wednesday (30 minutes @ 29.4kph – 18.3mph). I went for a run on Thursday. I was apprehensive but took it gently and the 13.5km (8.4 miles) took me through 1,000km for the year.

Everything had improved hugely since Saturday’s horror show but the left knee isn’t 100% right so it will need one more massage session – which I’ve arranged for next Tuesday. From despair on Saturday after the run, to optimism on Tuesday after the massage, to doubt now – this is getting very wearing.

My second run of the week was a hot 5km on Friday in the gym – left knee still protesting but if last week was 6/10 for pain, this was down to 4/10. There are five treadmills and only after I finished did I realise that I’d chosen one of the two not in the path of the breeze from the air conditioning unit. I did some weights (and stretching) before the usual stint in the bike shop.

On Saturday I took a turn leading the blue group for the cycle club. We have friends who have taken in two Ukrainian families and Lyn appeared with three 12 year old Ukrainian lads so I rode with them – 34.2km (21.2m). With stops for one puncture (good job I was there to fix it), a phantom puncture, two dropped chains, water, snacks, regrouping, undone shoe laces and rain, it didn’t exactly flow but it was still the most worthwhile ride I’ve done for years.

Final run of the week on Sunday – 13km (8 miles) to complete the week’s 30km. Right thigh, hip and knee all fine, left knee became unhappy after 6 km but down to 3/10 on the pain front. Once started, it didn’t get any worse so fingers crossed for Tuesday’s second massage.

Well, that was better than last week, with success for treatment for the right leg but the need to try again with the left. Until that’s sorted, I’m not really going to be able to relax about the ultra. I am, of course, a reformed character and will diligently stretch as if it’s going out of fashion (as long as I remember to do it).

Interesting stuff this week

1. African wise words: Only a wise person can solve a difficult problem

2. BBC News website: Pigeon fanciers say red tape having a devastating effect

Before Brexit, enthusiasts could release their birds in France to race back to the UK, but now Britain is outside the EU birds must now have an export health certificate before they can take part in trans-Channel races.

The certificate has to be signed by an approved vet after completing various tests like an examination of the birds and a check on transportation conditions.

Coo

3. BBC News website: Life in the slow lane

Sloths sleep for about 15 hours a day and move so slowly that algae grows on their fur, acting as a natural camouflage to hide them from potential predators. They move as little as 40m (130ft) a day and can spend up to a month digesting a meal.

They are most at risk on the ground, where they can take more than a minute to move two metres (6.5ft). As they need to leave the trees to go to the toilet, they have developed high-capacity bladders and rectums, which mean they can go for up to a week without having to answer the call of nature. Sloths are extremely good swimmers, their slow metabolism also means they can hold their breath for up to 40 minutes.

I may be part man, part sloth (apart from the bladder and the swimming)

4. BBC News website: 2,700 electric vehicles recalled

The recall comes less than two months after the car was launched in Japan. Toyota told the BBC that bolts on the bZ4X’s wheels “can loosen to the point where the wheel can detach from the vehicle” after “low-mileage use”.

A spokesperson added “If a wheel detaches from the vehicle while driving, it could result in a loss of vehicle control, increasing the risk of a crash”.

Those spokespersons certainly know a thing or two about the importance of car wheels

5. BBC News website: Strava tracks security personnel at secret bases in Israel

A disinformation watchdog has found that by uploading fake running “Strava segments” inside secret facilities, a user could learn the identities and past routes of people active in the area, even if they had the strongest privacy settings. Information about 100 individuals who exercised at six bases was viewable.

Used by more than 95 million people, Strava has a bit of previous – in 2018, the company published a global “heatmap” that revealed the exercise routes of people at military bases around the world, including US facilities in Syria and Afghanistan.

6. My uncle always said ‘Laughter is the best medicine’. He was a great guy – but not a very successful doctor.

Wheels falling off? – Gym and a bad run (plus burkinis, and Happy the unhappy elephant)

After getting back to the UK late on Monday, I drove back to Oxfordshire on Tuesday morning and started doing the washing, while my wife took on the burden of watching the tennis at Queens.

We seem to have brought the sun back with us from Corfu – the temperature was due to rise over the next few days to a fairly rare 30℃ (86℉) on Friday. With the heat, the bruised toe, the washing, gardening (and mowing) and some work being done on the house, I decided not to run until the weekend but that needs to be a long one – the last long run before the ultra on 9th July.

Last week’s long run (which I missed because of the holiday) should have been 45km and this week’s is scheduled at 55km – but I’m pretty sure that’s not going to happen. When I decided to sign up the 100km I thought it would be my second ultra – and now I see that, if I had followed the training plan properly, it would have actually been my 4th because of two training runs of ultra distance. Madness!

I went to the gym and did my slot at the bike shop on a very hot Friday. Saturday lived up to the forecast of a cooler day so I ran. I had inspected my tri belt and realised it’s falling apart so I bought a (cheap) running hydration vest in the week and gave it a go.

I had no real idea of how far I was going to run but decided to practice the ‘walk up the hills’ approach recommended for ultras. That’s fine but accepting that walking is OK is, to me, a slippery slope – I’ve run all the way in my three marathons but now I found myself walking a bit on a run that was only 32.5km (just over 20 miles).

A horrible run in just about every way – a real slog with three dumps of pretty cold rain and lots of hip, knee and thigh aches and pains that I’ve not had during the training. Most worrying were pains on the outside of both knees. It was a bit reminiscent of the ITB issue I had more than 20 years ago. I hate the idea of a ‘scented candle’ massage but a sports massage put that right back then so I may be in line for my 2nd ever.

Just the run I didn’t want to go badly …

On Sunday we drove up to London to be treated to lunch by our sons for Father’s Day. Lovely – but the legs are still a bit cranky.

100k corner (an occasional place for ultra news, worries and plans)

Week (of 20) Event’s training plan (km) My actual (km)
17 70 32
Cumulative total 664 692

Interesting stuff this week

1. African wise words: Those who accomplish great things pay attention to little ones

2. BBC News website: Grenoble fights to allow “burkini” swimsuits in public pools

Grenoble’s recent decision to authorise all swimwear, including burkinis (which are full body swimsuits covering everything but the hands, feet and face largely worn by Muslim women), in its public pools has sparked a legal battle with the government.

Last month, a local court suspended the council’s policy on the grounds that it seriously undermined the principle of neutrality in public services. France’s Interior Minister called the Grenoble city council’s policy an “unacceptable provocation” that was contrary to French secular values.

No doubt someone thought themselves very clever to mix “burka” and “bikini” to come up with burkini but the burkini is rather the antithesis of the bikini

3. BBC News website: Lynch mob after messaging group rumours

A Mexican political advisor was attacked and beaten by a crowd of around 200 people in the central state of Puebla where he was visiting his grandfather’s house. Rumours began to spread on local WhatsApp group that he had been involved in the kidnapping of a child.

According to local media, the mob then cornered and attacked the man and his two companions, before dragging him to a local field. Police attempted to intervene and placed him in a patrol car, but were quickly overwhelmed by villagers, who doused him in petrol before setting him alight.

The city council said it “strongly disapproves this act and reiterates that criminal behaviour must be judged under the procedures of our rule of law”.

Wow, strong disapproval

4. BBC News website: Happy, the elephant, doesn’t pack her trunk

On Tuesday, New York’s highest court voted 5-2 to reject an animal rights group’s argument that Happy was being illegally confined at the Bronx zoo.

While elephants are “impressive”, the court said, the majority decided that they are not entitled to the same liberty rights as humans and that the legal principle of habeas corpus – which guards against illegal detention – should not be extended to emotionally complex and intelligent animals.

5. Congratulations to Geraint Thomas who won the Tour de Suisse on Sunday.

6. BBC News website: Diamond League, Paris 18 June

I apologise, I’ve mentioned this before but I love it. Competing for the UK in the 100m hurdles at this meeting (finishing 3rd) was Cindy Sember – the international athlete and the answer to the question ‘When is Christmas?’

Run (x3), swim, turbo, walk, ride (plus big plants, French and how to avoid repeated stuffing)

The Dayton Hawk, second from the camera got an outing (but just a short one)

The ultra training plan makes no concession for Sunday’s triathlon, so back into it with a run on Monday morning – 8.7km (5.4 miles) round the old Badbury hill fort. No aches or pains but tired legs.

Swim doctor class in the evening. My training partner deserved a gold star for his triathlon swim and I merited detention for mine. I have much work to do before September’s olympic distance race – at the moment a 1500m open water swim feels rather daunting. I’m hoping that the answer is more down to me getting happier with the (still) alien environment of the lake than anything else. Wishful thinking?

There’s a vey nice chap in his 30’s who comes along to the swim doctor sessions (and swims very well). Talking to him last night, we find that he has done 11 full Ironman triathlons. Sort of puts you in your place!

I was planning a long run on Tuesday but, luckily, it rained so I postponed it and got on the turbo later – but I found that the rear tyre was completely flat. I pumped it up and rode for 30 minutes @ 28.2kph (17.5mph). It was hard from the outset but by the time I finished it was becoming very tough – not surprising as I found that the tyre was rapidly emptying itself of air. Just a 30 minute session, but with a fairly high training value.

The training plan has 55km for this week, with a long run of 35km. I’m 115km ahead of the plan over the first 14 weeks and have done a long run of over 32km (the plan’s longest run has been 25km) so although I’m keeping score against the plan, I’m not really following it.

In that spirit I went out on Wednesday morning, on completely unrested legs. With an oat bar for breakfast, two gels during the run and a bit more water than last week, I proved to myself that having a first drink at 20km is too late as the weather gets warmer and the runs longer.

I ran for 36.6km (22.7 miles). I took the first sign of impending cramp in the calf muscles as a good reason to stop but looked for some decent hills late in the run to practice the ultra marathon recommended approach of walking up the big hills and running the rest – that seemed to work well. I creaked for the rest of the day but managed to pick up our younger son from the station as he comes to spend a few days with us during his half term break from his teaching studies.

On Thursday morning everything was working pretty well which was handy as we had agreed to a dog walk with friends, followed by a pub lunch. A bit over 10km, and it was lovely but the legs were tested. I tried the Garmin again – this time 3h 15 minutes used only 18% of the battery which suggests more battery life than the last test – it’s confusing.

No bike shop on Friday because of the Bank Holiday, so I dipped out of the gym session to get an early start to drive down to Bournemouth, to try to miss the Bank Holiday traffic. I did both lawns (which were looking rather meadow-like) and then went for a run – over 10km to meet the week’s target – along the busy seafront, beyond Boscombe Pier and back. Then I mowed the front lawn again to bring it rather more under control.

Bournemouth, Bournemouth, so good I mowed it twice.

On Saturday I dusted off my 1946 Dayton Hawk and cycled in to Faringdon to take part in the cycle club’s vintage bike ride to celebrate the Queen’s Platinum Jubilee. When I say to take part in the bike ride, I really mean ‘turn out at the start to boost the numbers and then cycle home because of the need to get ready for the village’s Jubilee lunch (which was held at the Tithe Barn and was very well attended and very enjoyable).

Another day off exercise on Sunday as e drove to London to take our son back. Rather apprehensive about the traffic heading back into London – it’s terrible most Sundays but the four day weekend might have helped to smooth the return of people to the capital and it was fine.

A strange week with Bank Holidays on Thursday and Friday, no gym and no lake swim – although my friend and training partner smashed a swim on Friday. His ankle seems to be cured – as he gets back to running, I am looking down the barrel of a good beating in September’s triathlon.

100k corner (an occasional place for ultra news, worries and plans)

Week (of 20) Event’s training plan (km) My actual (km)
15 55 56
Cumulative total 529 645

Interesting stuff this week

1. African wise words: A happy man marries the girl he loves; a happier man loves the girl he married

2. BBC News website: Turkey rebrands as Türkiye

Turkey will be known as Türkiye at the United Nations from now on, after it agreed to a formal request from Ankara.

The State broadcaster TRT was quick to make the change as soon as it was announced last year, explaining that among the reasons for the image rebrand was the association with the bird traditionally associated with Christmas, New Year or Thanksgiving. It also pointed out the Cambridge English Dictionary’s definition of one of the meanings of the word as “something that fails badly” or “a stupid or silly person”.

“Türkiye is the best representation and expression of the Turkish people’s culture, civilization, and values,” President Recep Tayyip Erdogan said in December.

Do I now have to have Türkiye at Christmas?

3. BBC News website: The largest known plant on Earth

A seagrass of about 200 sq km (77 sq miles) – roughly three times the size of Manhattan – has been discovered off the coast of Australia.

Using genetic testing, scientists have determined a large underwater meadow in Western Australia is in fact one plant which is believed to have spread from a single seed over at least 4,500 years.

4. BBC News website: Language watchdog promotes French gaming terms

The Académie Française (created in 1635 by Cardinal Richelieu, and the official custodian of the French language) says “jeu video de competition” should replace “e-sports”, and “streamer” should become “joueur-animateur en direct”.

France’s culture ministry told the AFP news agency that Anglicisms were “a barrier to understanding”. France regularly issues warnings of the “debasement” of its language through imported English words.

Sacré bleu

5. BBC News website: Firm unveils plans for Taser-armed drones

Arizona-based company, Axon, says that the high-tech solution is necessary amid a “fruitless” debate on gun policy in the US and that it has formally begun developing a miniature, lightweight Taser that can be deployed on a drone or robot.

According to the company, “targeting algorithms” will assist operators to aim the device safely and all use-of-force decisions will be made by an authenticated and authorised human operator “who has agreed to take on legal and moral responsibility for any action that takes place”.

Why am I not properly reassured?

Run (x2), swim (x2), turbo, gym, triathlon (plus democratic jackdaws and clever contact lenses)

Blenheim Palace – the transition area for the triathlon is this courtyard

With the ultra training plan on a cut-back week, I decided to get the bulk of the 25km target done early. Monday morning was 11.75km (7 miles).

That was followed by a good swim doctor session in the early evening. I swam 1km with a mixture of front crawl, backstroke, breaststroke and drills.

I ran again on Tuesday morning – 13.4km on tired legs, but at least that was the week’s training plan completed (and with the triathlon run still to come). We went back to the lake – my second open water swim of the year – in the afternoon.

Last week had been poor for the swimming, terrible for the navigation and a disaster for getting out of the wetsuit. This week I swam for a non-stop kilometre – I didn’t swim well but it was an improvement and I even managed something approaching straight(ish) lines. Perhaps best of all, I remembered that it is so much easier to get out of a wetsuit if it’s done soon after leaving the water, when it is still wet (on the outside).

It was a confidence booster in that the triathlon swim is only 750 metres which now feels achievable. In spite of the lessons, I don’t feel like I’m going to be any quicker than last year. I think I have improved my swimming in the pool but I appreciate now that I need more time in the lake to be sure that what technique I have in the pool transfers across to the open water. Given the fact that I compete only with myself, that’s not a really big deal – but it would be nice to improve on last year’s attempt.

I quite fancied a run on Wednesday, but I resisted and settled for a session on the turbo. Just 45 minutes at 29.7kph (18.45mph).

We took friends to Kew Gardens on Thursday – they had asked for no presents for their recent wedding (second time for them both) but were happy to accept a day-trip out. I took my Garmin – not to record the walk but to test the battery duration over a longer time. It used 43% of the battery in a little over 6 hours which suggests about 14 hours of battery life. Dare I risk it for the ultra? I think not.

Friday was the gym, the bike shop and some more mowing. We have come back from Kew with the idea of letting the paddock next to the house go a bit more wild with grasses and, perhaps if we are lucky, wild flowers. I’ve now set out a few mown paths and will start researching how to create the meadow effect for the rest (no doubt it will be harder than a simple ‘let nature get on with it’ approach).

Saturday was taken gently; the triathlon on Sunday is only a sprint distance (it should be done with in less than 1h 40m) so it doesn’t need a lot of preparation but I gave it some respect. I swapped my clip-in pedals for some with toe clips and gave the bike a very short ride to make sure everything was working as it should (and it was).

The theory with the pedals is that, with only 20km on the bike, the trivial amount of time I might lose by not clipping-in is more than made up by having one shoe change instead of two and having easier runs in and out of transition.

Sunday will be significantly cooler than recent days and we start at 9am. Like last year, the swim start will be a ‘time trail’ format with two lines of swimmers going at intervals of just a couple of seconds. I am very happy about that as I wasn’t looking forward to the famous ‘washing machine’ battle of a mass start.

Post triathlon note: Without wanting to provide too much of a spoiler, I didn’t drown, didn’t fall off the bike and didn’t break anything on the run. I’ll do a post on the experience in the week.

Interesting stuff this week

1. African wise words: It is better to be loved than to be feared

2. BBC News website: Contact lenses the ultimate computer screen?

A company is about to embark on comprehensive testing of smart contact lens on humans, that will give the wearer a heads-up display that appears to float in front of their eyes. The product’s scleral lens (a larger lens that extends to the whites of the eye) corrects the user’s vision, but also incorporates a tiny microLED display, smart sensors and solid-state batteries.

3. BBC News website: Democratic Jackdaws

Researchers have found that the birds call out when they want to leave their nesting site, then when the noise reaches a critical level, it signals the roost is ready to depart, and the birds fly away.

The bird call is a vote and the collective decision to depart then rests on the noise volume and how rapidly the noise levels increase.

3. BBC News website: Pet parrot spooked by firefighter attempting ‘rescue’

The parrot escaped on Tuesday. It was spotted in a tree on Wednesday but would not come down, so the family contacted the fire service. The fire crew used an aerial ladder platform to get high enough to reach it but it appears it was spooked by the hats the fire brigade wear, because it flew off again.

I don’t like to be uncaring, but since when does a bird need to be rescued from a tree

4. BBC News website: Spending on memorabilia for the Queen’s Jubilee

Her Majesty’s 70-year reign is being marked with a four day weekend, and the UK could spend about £408m on the Platinum Jubilee, with £281.5m going on souvenirs memorabilia and gifts, according to the Centre for Retail Research.

One firm holding a royal warrant to provide goods to royal households is selling plates gilded with oils mixed with 22 carat gold for £150 ($190). The cheapest item, a mug, comes in at £29 ($37). The most expensive collectable, a music box, costs £1950 ($2460).

I feel that my £5 ticket for the village lunch is not carrying my share of the burden

5. BBC News website: Nigerian kidnapping crisis

A bill to criminalise ransom payments is the latest attempt to curb the country’s lucrative kidnapping industry. It proposes a jail sentence of up to 15 years for anyone who pays a ransom.

One businessman has paid ransoms three times: to free his two daughters last December ($24,000, £19,000), and previously to free his wife and his mother. He says that when confronted by the reality of threats to the lives of loved ones, you have to pay – but the lawmakers argue that such payments fuel the kidnapping industry, where criminal gangs randomly seize people and demand anything from $50 to $1m.

Since 2011, ransoms totalling at least $18m have been paid, more than half of that between 2016 and 2020.

I wonder if kidnap victims with a $50 price-tag put on their head feel insulted

Run (x4), swim, turbo, gym, plus birthday urinals and sexist worms

The Albert Monument, Kensington Gardens

I missed out on hill reps last week so I put that right on a warm Monday morning – 8 reps for 8.35km and 277m of ascent (5.2 miles and 910 feet), then the swim doctor session in the evening.

It was a hard swim session, thanks to a large number of drills requiring lengths on front, back and side, with leg kicks only. I think I am improving (slowly) but I’m still struggling to bring everything together at the same time. There are too many things to think about – which is at the heart of my problems as I am still needing to think about them, rather than doing them naturally.

After three consecutive days of running, my trip on Tuesday to our older son’s place in Kingston-upon-Thames came as a welcome break. There were three broken fence posts, each with its own challenge, but they’re now vertical with fence panels in place, and long may they be so.

I worked through lunch and as I stepped through the door at home in the evening we received an incredibly kind invitation for impromptu drinks for a friend’s birthday. Having eaten nothing I had some very nice nibbles with the drink and it’s helped me get my weight down to my cycling-up-mountains level of 66.4kg (146lbs, 10 stone 6). Sadly, my dream that the weights and swimming have put muscle on me is just a dream.

By the time it stopped raining on Wednesday I was past wanting to run so I opted for the turbo in the early evening – 45 minutes @28.7kph (17.8mph). After last week’s disaster, I found that it’s a lot easier with air in the rear tyre.

Originally there were plans to head for the lake and do the first open water swim of 2022 on Thursday afternoon but the rain and the cool weather had taken the water temperature back below 18℃ so I ducked out of that and ran in the morning with my wife – 7.5km (4.6 miles).

I still went to the lake in the afternoon while my friend swam. He assured me that the water was a very decent temperature so when I got home I checked with Strava and my blog entries for previous lake visits. I discovered that while I had 18℃ in mind as the acceptable cut-off temperature, our first lake session last year had actually been at 16.4℃ and had felt OK. Doh!

With slightly low mileage in the week, on Friday I got on the treadmill at the gym for 5km in 27 minutes, before dong some weights. That was followed by the bike shop session and yet more mowing in the afternoon.

On Saturday I drove my wife to Windsor where she was spending the day – and then on to the flat to make sure it was OK and take meter readings. Then I did the week’s long run for a bit of different scenery. I ran through Kensington Palace Gardens, Hyde Park, Green Park, St James’ Park and along the Thames Path.

It was hot and crowded in places (walking pace around Buckingham Palace as various bits were shut off with temporary stands erected for the Jubilee celebrations). I should have taken some food and drink with me – but didn’t. In all, nearly 28 (very hard) kms (over 17 miles).

Happily, that run took me beyond the plan’s week’s target of 45km. I could have run on Sunday but have decided that a rest day is probably of more value, so will spend it doing domestic chores.

Interesting stuff this week

1. African wise words: Truth should be in love and love in truth

2. BBC Newswebsite: Parasitic worms sucked into the gender bias row

A team of scientists scoured studies in eight journals published between 2000 and 2020. Around 2,900 species were discovered during that period but of the 596 species named after eminent scientists, only 111, or 19%, recognised women, according to the experts from New Zealand’s University of Otago.

I was wondering what to get my wife for her birthday

3. BBC News website: Ryan Reynolds gives Rob McElhenney commemorative urinal

The pair took over Wrexham Football Club (in Wales) in February 2021, investing £2m.

Reynolds cut a small red ribbon revealing a gold plaque with McElhenney’s face on it and popped a bottle of champagne to mark his gift on McElhenney’s birthday. A plaque was inscribed with his name and birthdate and has been placed above a urinal in a toilet block at the club’s ground.

This is real, I’m not taking the …

4. BBC News website: Religious work of art removed from an Italian basilica

The painting was given to the cathedral of Canosa in southern Italy, but caused controversy upon further inspection when a local priest and the businessman who commissioned the painting were found among the holy images.

5. BBC News website: This Friday was the 13th of May

Friday 13th is viewed as unlucky by many. The word for fear of the date is Paraskevidekatriaphobia.

Each calendar year will have a minimum of one Friday the 13th and a maximum of three. The date, of course, occurs in any month that begins on a Sunday.

Run (x4) turbo, gym (plus dirty habits in the bedroom and tractor porn)

The bluebells are out at Badbury Clump

Even with caterers, the celebrations for our younger son’s 30th were exhausting (but enormously enjoyable) – with no swim doctor session, I took the Bank Holiday Monday off too.

I was still tired on a cool Tuesday but ran before I got too comfortable with the habit of not-running. After a 3 day break it felt like I’d gone 3 months backwards – heavy legs, short of breath and no rhythm but I pushed on for an unremarkable 16km (10 miles).

I planned to run on Wednesday morning but my wife was out so I waited for a parcel delivery. To earn some brownie points I did the ironing. I almost flirted with adequacy on the pillow cases, duvet covers and innumerable cotton napkins from the weekend but was utterly defeated by the impossibility of ironing a fitted bottom sheet.

After the parcel arrived I had to decide whether to do the run. I can’t remember the last time I felt less like running but the attraction of breaking the back of the week’s target distance proved too strong. I managed to get just beyond the half marathon (21.2km – 13.2 miles) but it wasn’t a great run – it feels like I’m getting worse (and I wasn’t very good in the first place).

I was expecting to be a bit shattered on Thursday morning – and was. Things improved during the day and I considered doing the week’s hill reps in the afternoon but decided on a more gentle spin on the turbo instead, after an orgy of paperwork and gardening. The turbo was a good decision as my legs had very little to offer. I knocked the bike down a gear or two and had a fairly gentle spin for 40 minutes (16.35km, 10.1 miles).

Gym and my regular stint in the bike shop on Friday, followed by yet more mowing. Saturday was bright and warm so I headed out for a run which turned out a bit better than the last two (admittedly, that wasn’t hard). Just over 11km (7 miles), finishing in a pool of sweat – classy.

I completed and filled the third raised vegetable bed in the afternoon – only about 2 cubic yards of soil and compost to be shovelled and wheel-barrowed but it felt like much more. We now have lettuce, beetroot, leeks, cabbage, rhubarb and tomatoes, with more to come.

I ran with my wife on a warm Sunday morning – nearly 8km (5.9 miles) and, thankfully, it felt better than the runs early in the week.

100k corner (an occasional place for ultra news, worries and plans)

Week (of 20) Event’s training plan (km) My actual (km)
11 45 56
Cumulative total 349 506

Interesting stuff this week

1. African wise words: Wisdom is like a baobab tree; no one individual can embrace it

2. BBC News website: How often should you wash and change your bed sheets?

According to a survey of 2,250 UK adults, single women changed most often, 62% cleaning their bedding every two weeks, with couples claiming to do theirs every three weeks.

Almost half of single men said they don’t wash their bed sheets for up to four months at a time, with 12% admitting they wash them when they remember – which could be even longer.

3. Daily Telegraph: Climate change adds to risk of viruses caught from animals

A study suggests that there are at least 10,000 viruses with the capacity to cross to humans ‘circulating silently’ among wild animals.

As rising temperatures force mammals to abandon habitats, they will meet other species for the first time, creating at least 15,000 new instances of viruses jumping between animals by 2070, and increasing the risk of new viruses infecting humans.

That’s OK then

4. BBC News website: Unexploded artillery shell presented at airport security

A US family caused a bomb scare at Israel’s main international airport after presenting an unexploded artillery shell at a security check. They had picked up the ordnance on a visit to the Israeli occupied Golan Heights, site of wars between Israel and Syria, according to authorities.

The family was allowed to board their flight after being interrogated by security.

Some people are just not content with a fridge magnet

5. BBC News website: Cancer survivor beats record for consecutive marathons

Jacky Hunt-Broersma, 46, took up running after she lost her left leg to cancer and has run 26.2-miles every day since mid-January, normally taking around five hours.

On 30 April, she completed her 104th consecutive marathon in as many days – an achievement she expects to be certified by Guinness World Records.

Chapeau

6. BBC News website: MP caught watching porn in the House of Commons

An MP resigned after being caught watching porn on his mobile phone, in the House of Commons. He said the first time was an accident as he was trying to look at a tractor website – but he admitted that the second occasion was deliberate.

… but did he watch the whole thing, or just the trailer?

Run (x4), swim, gym (plus ants, -267 degrees C and daydreaming)

Another day, another car into the garage for a service on Monday so I ran back home, adding on a bit to make it a little over 5.5km at just under 6m/km – so neither long nor fast.

The Swim Doctor session in the evening was good – some drills but more general swimming – 1100m in all. It’s going well but I seem to be more out of breath more often than I remember being the case in the past.

Gardening on Tuesday morning and eventually the car was ready (delayed by an errant spare part) so I incorporated its collection into a warm run in the afternoon – 16.5km (over 10 miles) and then mowed.

I nearly ducked out of the hill reps on a chilly Wednesday morning – it was going to be my fourth consecutive day of running (which I try to avoid) and was too close on the heels of the previous afternoon’s longer run. In the end, the desire to get the hill session out of the way prevailed – the usual 8 reps for 9.1km and 290m of ascent (5.7 miles – 951 feet), unusually hard. Later I fitted a new masticator unit to the bathroom in the attics – don’t let anyone tell you it isn’t a glamorous life I live.

I wanted to do one more run in the week but with Saturday and Sunday not available, I swapped my gym session to Thursday after which I mowed and did more gardening. That left the run for Friday before the stint in the charity cycle shop.

Both the visit to the gym and the run were much better with the swapping of the days. My legs were still tired for the run but I managed just over 11km at just under 6min/km. The most impressive thing about it was that I got out before 8am.

Although 42km is a lot less than I have run recently, this was a very hard week packing 6 exercise sessions into 5 days, together with a good deal of gardening, driveway scraping and house preparation. I am sleeping really well and I always expect to wake up rested and ready for anything but I wake up creaking and ready for almost nothing – just cumulative wear and tear on an ageing body, I assume.

I am very grateful that over the weekend we were celebrating our younger son’s 30th birthday so I have at least 2 days off with our sons and their girlfriends and wider family (and perhaps 3 days off depending on who is around on Bank Holiday Monday).

Saturday (lovely weather) was more preparation for the party on Sunday (cooler and a bit wet). It was a great weekend, especially good to see everyone again and have our sons and their girlfriends here for a while.

100k corner (an occasional place for ultra news, worries and plans)

Week (of 20) Event’s training plan (km) My actual (km)
10 40 42
Cumulative total 304 450
Half way through the training programme

Interesting stuff this week

1. African wise words: You know who you love but you can’t know who loves you

2. BBC News website: Instrument on the James Webb Space telescope is now at its super-low operating temperature

The Mid-Infrared instrument has reached -267C, or just six degrees above “absolute zero”. This unimaginably low temperature will allow the observatory to see the distant Universe in unprecedented detail as it is not far short of the point where all atoms are supposed to stop jiggling.

Impressive, but have they run in the UK in February?

3. BBC News website: Carbon-capturing ant is coming under threat

Woodland Trust Scotland said hairy wood ants boosted carbon absorption in woodland, but they risk being overwhelmed by the gaultheria shallon, a non-native plant found across the UK, according to a conservation group.

The hairy wood ant is a key species for removing pests from trees. The ants are also a food source for other animals like capercaillie and badgers. A close relative of the wood ant has been shown to clear up to 39kg (86lb) of carbon per hectare annually.

4. BBC News website: Children spent a quarter of their time in class daydreaming

The study conducted by the School of Psychology, and published in the Journal of Experimental Child Psychology, involved 97 children aged six to 11 years old.

Results suggest that while daydreaming is inevitable, it can affect the ability to learn.

You at the back, listen … there are questions on this later

5. BBC News website: Dutch cyclist Amy Pieters regains consciousness

Pieters, 30, suffered severe brain damage after falling during a training camp in Alicante in December. After undergoing surgery, she was put into an induced coma in January.

In a statement, her team said her condition had changed and she can “communicate slightly non-verbally. Amy recognises people, understands what is being said and is able to carry out more and more assignments. Doctors cannot yet say what residual symptoms and remaining abilities she will have as a result of the brain injury.”

Beyond sad, but where there’s life, there’s hope

Run (x4), swim, gym (plus some confusing birthdays and un-celebrations)

The two belt bags I ran with for last year’s ultra

No swim doctor session on Monday because of the Bank Holiday but I ran with my wife on a lovely warm morning – 7.2km (4.5 miles). Minor foot niggles tell me three days running in a row is enough.

The penalty for not having the swim session on Monday was that I went to the pool on Tuesday morning with my training partner (who has much better discipline with the swimming than I do). My aim was to swim a non-stop 1km to see if I could do it faster than I had before the swim doctor sessions – but that went out of the window once I saw that there were 5 others in the ‘fast’ lane.

I did about 800m trying some a bit faster, and some a bit smoother so it was a decent swim, but not exactly what I’d hoped for. I can swim 25m in 30 seconds (still slow but faster than before) but the extra effort means I can’t keep that going for long.

The rest of Tuesday was spent starting to address a large block paved driveway which needs attention, raking out, and killing the weeds in, the cracks between blocks. It’s back-breaking work which will take a few days of effort.

At least this effort shows

I took a car in to the garage on Wednesday morning and ran back – 5.5km (3.4 miles) before more work on the drive.

Thursday was the usual 8 hill reps for 8.6km and 287m of ascent (5.4 miles and 941 feet) and then another three hours of hard labour on the driveway, it rather puts training and exercise in its place.

Gym and bike shop, as ever, on Friday morning, followed by a bonfire as the wind was in the right direction to blow the smoke away from the village and then out for a very good supper with friends in the evening.

After a morning tending the still smoking bonfire and doing more on the driveway, we went to the wedding of some friends’ daughter on Saturday. A terrific wedding which we left in the early hours to walk the 3 miles home. After picking up the car I went for a steady run in fairly warm weather – 13.7km (8.5 miles).

Bonfire tended and still producing wisps of smoke, driveway still breaking my back.

100k corner (an occasional place for ultra news, worries and plans)

I’m starting to wonder about kit to take on the run. If I need anything new, I’d better get it and try it out soon.

For last year’s 50km I had a tri-belt with two small pockets and bottle holder, and a small (but expandable) running belt. They took everything I needed: phone, necessary first aid bits, credit card and cash, sanitiser, face mask, sun cream, a light jacket and the Garmin. I guess the only extra thing needed this year might be a torch. I believe that I complied with the compulsory kit list but it was never checked.

With food stations no more than 15km apart, I didn’t need to carry food and I never put more than 150ml in the bottle. Unless it’s a lot hotter this year, I can’t think I’ll need to carry much more drink so, for now, I’m not planning on a vest specifically for hydration purposes.

However, for general storage I guess it all comes down to how much you want to carry and how comfortable the various options are. I know some people don’t like straps around the waist but that’s a simple and cheap way to tackle it – would a vest be both more comfortable and hold more?

The event’s training plan had this week as a cut-back week so I don’t feel bad about having run less than usual – unfortunately, next week will be tricky too. There’s only been one week so far when I haven’t exceeded the event’s plan (I was 1km short – but that week I rode a 70 mile sportive so I don’t feel I short changed myself).

Week (of 20) Event’s training plan (km) My actual (km)
9 25 35
Cumulative total 264 418

Interesting stuff this week

1. African wise words: When you marry a monkey for his wealth, the money goes but the monkey remains

2. BBC News website: Man wins $450k lawsuit after unwanted office birthday party

A man has been awarded $450,000 (£345,314) after his company threw him a surprise birthday party. The man suffers from anxiety disorders and had asked his manager to not celebrate his birthday at work, as it could result in a panic attack and would bring back uncomfortable childhood memories.

Despite this, the company threw him a surprise party, triggering a panic attack. The claim said that he was “confronted and criticised” at a meeting the following day, where he was accused of “stealing his co-workers joy” and “being a little girl”. The meeting prompted a second panic attack, and two days later the company fired him, citing concerns about workplace safety. 

The jury awarded him $450,000, including $300,000 for emotional distress and $150,000 in lost wages.

3. BBC News website: How old re you – in Korea, there could be three answers 

Officially, the country has used the international counting system, using a person’s birth date, in most legal definitions and administrative processes since 1962.

The country also has another official way to count age, in which babies are born at the age of 0, and gain a year every January 1. Under this, a baby born in December 2020 would be two years old by January 2022, even if they wouldn’t officially turn two until December of that year.

Thirdly, there’s the “Korean age” method, which is used more typically by everyone in society, where everyone is automatically a year old at birth, and become a year older on New Year’s Day regardless of their birth date.

4. BBC News website: ‘Biohacker’ has 32 pieces of technology in his body

Dutchman, Patrick Paumen, has a contactless payment microchip injected under his skin so that placing his left hand near a contactless card reader allows him to make payments.

The chip weighs less than a gram and is little bigger than a grain of rice. It has regulatory approval, works immediately after being implanted, and will stay firmly in place. It also does not require a battery, or other power source. The firm supplying the chip says it has now sold more than 500 of them.

His other implants include chips to open doors and imbedded magnets.

Swim, turbo, run (x4), gym (plus opera and the W boson putting on weight)

On Monday the only issue from the sportive was a slightly sore backside (which had not been ready for 5 hours in the saddle) but I was very happy to settle for just the evening swim doctor session.

I feel that my swimming has improved but am still putting off an attempt at a quick kilometre, for fear that it turns out to be no faster than before the lessons. Sooner or later I will have to bite that particular bullet but the real test will come when I get back to the open water (which is not going to happen until the lakes warm up).

I had no enthusiasm for a run on Tuesday but I (just) managed to get on the turbo in the early evening. Although I rode the sportive fairly gently, it must have taken more out of my legs than I’d realised as there wasn’t much there for the turbo – just 13km in 30 minutes. I suppose I shouldn’t be so surprised as nearly 5 hours of fairly gentle peddling is still a lot of peddling.

My legs were just about recovered enough for hill reps on Wednesday. True to its capricious self, this time the Garmin measured the usual 8 reps as 8.5km and 257m of ascent (5.3 miles and 843 feet) and cheated me out of a one hill segment.

I was still lacking motivation on Thursday – I guess it’s the usual post-challenge slump, courtesy of the sportive. To my surprise, in the afternoon I managed to find a left over scrap of enthusiasm in the back of a drawer and ran a gentle 13km (8.1 miles).

No shop on Good Friday but I went to the gym with my training partner who is still not in the clear for running but is making strides (if you know what I mean) in the pool.

After the pleasure of some mowing, we went to Oxford for an excellent Lebanese early supper and a terrific production of Puccini’s Tosca. I sometimes surprise myself with my love of opera and it was a wonderful evening with friends (two of whom are opera buffs and two experiencing opera for the first time – I do hope it’s not their last).

The production featured the Ukrainian National Municipal Opera of Kyiv and their production of a Ukrainian flag at the curtain call, and their singing of the Ukrainian national anthem was very moving.

I don’t know if it was the uplifting music, the delightful evening out or just the passing of 5 days since the sportive but I ran on a very warm Saturday morning – 13.3km (8.3 miles). Later we drove up to London for supper with our younger son and his girlfriend.

Of course, staying in London overnight meant a run on Sunday morning – the usual route to Hammersmith Bridge and down the Thames Path to Fulham’s football ground and back. For a while now I’ve been running very slowly (even for me) – I don’t need to run fast (which is handy, because I can’t) but I decided to push a bit harder and managed 7.2km (4.45 miles) at 5:29/km.

After a very unpromising start, it turned out to be a good week in many ways. The opera was the highlight but I also managed to do 42km of running. Although I didn’t have a day off I’m hoping I’ll get away with that thanks to the fairly easy days on Monday, Tuesday and Friday.

Happy Easter!

Interesting stuff this week

1. African wise words: No person is born great. Great people become great when others are sleeping

2. BBC News website: Wind and solar generate 10% of global electricity

The growth in the need for electricity last year was the equivalent of adding a new India to the world’s grid but solar and wind and other clean sources generated 38% of the world’s electricity in 2021 and, for the first time, wind turbines and solar panels generated 10% of the total.

Fifty countries now get more than a tenth of their power from wind and solar sources. The fastest switching took place in the Netherlands, Australia, and Vietnam. All three have moved a tenth of their electricity demand from fossil fuels to green sources in the last two years.

3. BBC News website: Mass of a sub-atomic particle is not what it should be

A team of scientists in Chicago has found that the particle, a W boson, is more massive than the theories predicted, a result that is at odds with one of the most important and successful theories of modern physics.

The difference is just 0.1%, but if confirmed by other experiments, the implications are enormous. The discovery could lead to the development of a new, more complete theory of how the Universe works.

I’m sure we all suspected as much but were too polite to say

4. BBC News website: Length of life linked to speed of mutation of genetic code

Researchers discovered that mammals – from tigers to humans – have roughly the same number of mutations by the time they die of old age. A study of 16 species of mammal suggests that they all converged on “about 3,200” mutations (changes that creep into the instruction manual for building and running our bodies – our DNA) across their lifetime.

Mice rattle through nearly 800 mutations a year during their short lives, which last just under four years. Dogs have around 249 annual mutations, a lion 160 and a giraffe 99. Humans averaged 47.

5. BBC News website: But at least they must be good suits

A luxury tailor in Cairo that specialises in making clothes for celebrities is suing the Arabic language remake of the television series Suits, claiming that the production company has not paid for the suits – and other clothes – worn by the show’s stars.

The claim is for about $1.5m (£1.2m) but the production company denies the allegation and says it will counter-sue for defamation.

6. BBC News website: Man arrested after 183 animals are found in freezer.

The man admitted freezing some of the 183 animals found in his freezer (including dogs, cats, snakes and birds) while they were still alive, the Mohave County Sheriff’s office said. He has been charged with 94 counts of animal cruelty.

Swim, run (x4), gym (plus shrinkflation, fashion and heatwaves)

A friend has two dogs that my wife often walks with her. Our friend’s hurt her back so I was my wife’s assistant dog-walker on a crisp Monday morning giving the dogs a long walk around the fields.

After a day of mowing and car-cleaning, it was the swim doctor session in the early evening and another good mixture of drills and swimming.

Tuesday was odd – it’s rare that I don’t want to go for a run but that was one of those days. I suppose one of the differences between training and exercising is that runs are a bit less optional, so I got into the kit and ran. It was back to being chilly but, of course, as soon as I got outside I enjoyed it – 13km (8 miles) at a bit better than 6 minutes/km.

Back to the usual hill on Wednesday. Sadly, it’s continued to get colder and I’m back to running tights, three layers on top and gloves. This week, 8 reps measured 8.8km with 287m of ascent (5.5 miles 941 feet) – at least it felt better than last week’s horrible struggle.

I ran again on an even colder Thursday – 11.2km (7 miles) – complete with a few flakes of snow in the air and a bitter northerly – the wind chill made it feel a few degrees below freezing (a hat now added to the cold weather gear).

Three consecutive days of running is probably a bit much but having missed Monday it felt like it was worth doing to make the weekend easier. That just leaves the gym on Friday and one long run still to come …. and it took me beyond 500km of running in the first three months of the year, with over 7km of ascent.

Gym – still focusing on arms, chest, shoulders and core – and bike shop on Friday morning.

I’m happy (but probably foolish) to run up to about 26km (16 miles) without prior nutrition and without taking anything on the run, but to try something different I had porridge before setting off for my week’s long run on Saturday. After all, the fact that I can do it without doesn’t mean that it wouldn’t be better with.

I started with bright and cold but soon got rain, snow flurries, more sun and a return of the rain. In all, a bit over 27km (nearly 17 miles) – I took no food or drink with me on the run, but felt no noticeable benefit from the porridge. I weighed in at a scrawny, and probably dehydrated, 65.5kg (144 pounds – 10 stone 4) at the end of the run.

That’s 60km (over 37 miles) in 4 runs over 5 days – it was tough and I’m now very weary. Our older son came back later on Saturday to return a car he’d borrowed – with the short notice, that meant our second take-away of the year for supper.

As always, it’s great to see him although it was a fleeting visit and I dropped him off at the station on Sunday. I felt in pretty good shape but, apart from that outing, I dedicated myself to a rest day.

I seem to have fallen into a training rut routine of 6 sessions a week (4 runs, a swim and a gym visit) but I should be cycling and swimming more. I also need to have a day off (preferably two) so I need to double up some days.

To fit in 7 sessions in a week, I’m sure one session a day with no rest is a bad idea – but I wonder if it’s better to do them over 6 days with one rest day, or cram them into 5 days, with 2 days off?

100k corner (an occasional place for ultra news, worries and plans)

Week (of 20)Event’s training plan (km)My actual (km)
63560
Cumulative total161304
My training so far

My friend and training partner has recovered from Covid (I think it was nature’s way of telling him to give his ankle ligament more time off) and is – cautiously – restarting running. He’s been able to keep the swimming, gym and turbo trainer going so, as long as the injury is healing properly, he’ll be fine for the triathlon in late May but a question mark hangs over July’s ultra.

Last year I injured myself and had 9 weeks to train for the 50km ultra. In that time, I ran less than 150 miles (240km) and still enjoyed the event itself, never feeling that I wasn’t going to finish. It will be tough but I hope this year’s 100km is possible for him (in the absence of more illness or injury). There’s a potential fall-back of him doing half the run, which will still be an ultra … and that’s not to be sniffed at. Fingers crossed.

Interesting stuff this week

1. African wise words: When an old man dies, a library is burned with him

In my case, they will probably just warm up a postcard

2. BBC News website: Shrinkflation

Cadbury has shrunk the size of some of its Dairy Milk bars by 10%, but will not reduce the price for customers. US Parent company Mondelez blamed costs associated with the production of its chocolate spiking, as it reduced the bars’ size from 200g to 180g.

In 2020, the company was accused of “shrinkflation” – reducing the size of a product while keeping the price the same to boost profits. At the time, Cadbury chocolate bars sold in multipacks were reduced in size to reduce their calorie count, said the company.

Ah, it was just for our own good in calorie reduction and there I was mistakenly thinking it was about profits

3. BBC News website: Europe to crack down on fast fashion

It is proposed to make the clothing made and worn here more durable, reusable, repairable and recyclable. Manufacturers will have to ensure clothes are eco-friendly and hard-wearing and consumers will be given more information on how to reuse, repair and recycle their clothes.

According to the European Environment Agency in Europe clothes have, on average, the fourth highest impact on the environment and climate, exceeded only by food, housing and transport.

One advantage of not worrying about being ‘in fashion’ is that I have little risk of ever going out of fashion

4. BBC News website: It’s getting hot in here

The Met Office defines a heatwave as when an area experiences daily maximum temperatures meeting or exceeding a certain level for three days in a row. As they become more common, forecasters have raised the temperature at which a heatwave is declared in several areas of England by 1C.

Surrey, Berkshire, Buckinghamshire, Bedfordshire, Hertfordshire and Cambridgeshire now have a level of 28C (82F), Lincolnshire has a limit of 27C (81F) and the East Riding of Yorkshire has 26C (79F).

It is untrue that, in the rest of the country, a heatwave is declared if it ever stops raining

5. Football World Cup draw

The draw for the Football World Cup (to be held in November and December) took place on Friday. England’s initial group is the USA, Iran and (one of) Scotland, Ukraine and Wales.

I predict optimism, hope, expectation and eventual disappointment and despair. To be honest, that’s not much of a prediction, just a description of our usual World Cup journey