Janathon Day 19 – a parkrun PW, one day later

tortoise

As mentioned yesterday, as I got up too late to make it to my local parkrun, I promised to do the parkrun distance on the treadmill instead. Unfortunately this plan was scuppered because all three treadmills were being used, so I parkrunned on the cross-trainer instead. So, today, I decided to cycle to the park and do my own parkrun there. Then I decided to ask iliketocount if he wanted to come with me. He originally said no, he had to wash the car, so I started mumbling about how he never wants to spend any time with me so he relented and said he’d drive down there.

When we got to the park, I remembered I don’t like running with people. Although, iliketocount hasn’t really grasped the concept of ‘with’ as he spent most of the time ten feet ahead of me, only turning round occasionally to tell me to stop walking.

I didn’t stop walking though and it’s probably a good thing I didn’t do parkrun on Saturday as, when we got in, iliketocount looked up Saturday’s results and said if I’d done it at today’s speed, I’d have come last.

Oops. 4/10. Must try harder.

Janathon Day 14 – it has to be seen…

…to be believed, but I’m still going strong! Quite literally strong, too, as I went to the gym this morning and could definitely feel the difference in my fitness. I burned more calories than usual on the rowing machine and I stormed through Audiofuel’s Thru the Gears on the treadmill without slowing down for a walk break. Go me!

And to copy Dave Lewis, who keeps posting his pretty runningfreeonline.com calendars on to the Janathon Facebook Page, here’s mine (yes that’s a photo of me in a race wearing devil’s horns and the number 666):

calendar

Janathon 2014 totals so far:

Running: 13.92 miles
Cycling: 95.09 miles
Cross-training: 4:48 hours
Total time: 17:41 hours
Calories: 6194

Well done everyone who’s successfully completed their second week.

Janathon Day 11 – up before 7

Despite deciding when I went to bed last night I wasn’t going to set my alarm and go to parkrun this morning as I had been up late writing and submitting an assignment, my brain had other ideas and woke me up early with the beginning of my dissertation proposal so I thought I’d better get up and write it down before I forgot it. Which meant I was up with plenty of time to get to parkrun.

If you were on Twitter a week ago, you might have seen a conversation between me and @TrevB1 where he said if he got a London Marathon place through his work, he’d do a long run in his tiger onesie and asked if I wanted to join him for a run in my penguin onesie. He suggested Guildford and so I thought, aha! I can’t get to Guildford, I can get out of running in a penguin onesie, so I said ‘sorry, can’t get to Guildford, can you get to Ashford?’ hoping he couldn’t get to Ashford but, alas, he said if he got a place, he’d come to Ashford. Bugger.

Unfortunately for @TrevB1 but fortunately for me, he didn’t get a London Marathon place, so if you came on here looking for pics of us running in our onesies, um, sorry about that.

What I did turn up to parkrun in this morning though was my Janathon t-shirt.

janathon-t-shirt

It didn’t get me a parkrun PB, but it did get some admiring looks (or I might have imagined that).

If you want to get a Janathon t-shirt or mug or something, there are some massive discounts at the Janathon Cafe Press shop at the mo, plus a further 15% off until midnight. I might buy some pyjamas; if they get here in time, I can do another Janathon pyjama plank.

Janathon Day 9 – silver tights are mine

Not quite up at 5:30am as planned. Not even up at 6:30. Just about made it up by 7, although it was dark and I was warm but unless I slept through January, it was still Janathon and I wanted to go for a run before going to university, so that meant getting out of bed. Hang on, did I say ‘wanted to go for a run’? Blimey, Janathon is doing strange things to me, that’s three runs this week; I’m not sure I’ve run three times in the last three months.

Because I went out bang on school run mum time (despite it mostly being school run dads from what I could see this morning), my run was a bit stop/start for the first half a mile on the road where the primary school is, then it was stop/start for the next half a mile because of all the mud and puddles, then it was stop/start again as I collided with another school run going to another school. Still, three miles was done, just mostly at a walk.

Then, because the lifts at the station are being renovated, I had to carry my heavy mountain bike up the stairs and when I got to university, I ended up walking up and down three flights of stairs three times, then two flights of stairs twice and if I’d known that was going to happen, I’d have counted that for today’s Janathon exercise, especially as I asked on the Janathon Facebook page if I could carry some of it over to tomorrow and was told ‘no’.

Bah.

Still, my run this morning meant I got to wear my new silvery grey running tights.

grey-tights

 

grey-tights-2

I’ve got an assignment due tomorrow, can I count writing as exercise?

Janathon Day 7 – pink tights heaven

Yesterday’s Janathon post should have been titled Day 6, not 5, but I’d already done the ‘five rhymes with alive’ thing and posted it on Facebook and Twitter and everything, so I decided to keep it. It was Day 6 though, I didn’t do Day 5 twice and slack off Day 6, honest.

As I mentioned the other day, the postie left a couple of pairs of running tights from Sportsshoes.com for me in the recycling bin (as you do). I said I’d model them for you when I wore them, so here’s the pair I wore for today’s run.

pink-tights

 

legs

Yes, I decided to do the whole pink thing and teamed them with a pink top and socks. (Did I really just type ‘teamed them’? Sorry, meant to say ‘I also bunged on a pink top and socks’.)

So, that’s my Janathon Week 1 done (that’s a normal ‘done’, not a Justin Lee Collins-esque type ‘done’), and here’s a screenshot of my SportTracks calendar to prove it.

sporttracks

Janathon totals so far:

Running: 6.49 miles
Cycling: 38.94 miles
Other (gym/body pump): 2 hours 20 minutes
Calories: 2,650

How’s your Janathon Week 1 gone?

Janathon Day 3 – you voted, I obeyed

You were determined to put the ‘jog’ bit back into ‘JogBlog’, weren’t you? Well, you won. The votes came in and the outcome was:

Run: 17

Bike: 4

Body pump: 1

Swim: 1

Gym: 0

So out I went this morning for a run. It was bright and sunny, the first mile was muddy and I saw a girl walking a dog so small, she could have saved herself a trip outside and put it on a hamster wheel instead.

voted-run

One good thing about being FORCED out for a run was I got to wear my new running tights, yay.

tights

Yes, that’s a little black cat curled up on the bed and yes, I know the mirror needs cleaning. Oh, and yes, I did change out of my slippers into something more appropriate in which to run.

Before I left the house, a Tabata DVD came in the post. I have no idea what Tabata is – I think it’s a high intensity interval circuit training type thing? Oh well, I’ll find out soon enough, something new for me to try during Janathon.

I also found out my postie’s New Year’s Resolution seems to be to give up ringing doorbells. Our one, anyway, as he left a parcel for me in the recycling bin. Not the shallow one with nothing in it, but the four foot deep one with a lot of crap in it. Nice. Most people give up drinking or smoking for New Year, giving up ringing a doorbell is a new one on me.

Anyway, in my parcel was a couple of pairs of running tights from Sportsshoes.com, I’ll model them for you when I wear them.

Speaking of sports attire, something slightly less conventional to exercise in is a onesie or pyjamas. Remember HelsBels set a Janathon challenge for everyone to do a plank in their pyjamas or onesies and post photos? Well, I’ve done mine dressed as a penguin. Fairweatherrunner said I had to do it again though and properly this time, on my forearms, not hands, as apparently that’s ‘too easy’. Bah.

penguin-plank

More photos of Janathoners’ PJ planking have popped up on the Janathon Facebook Page and Not Much Of A Runner was brave and posted a photo of his plank in the buff. We want more though, so keep them coming!

Ashford parkrun

parkrun

Always one to be fashionably late, I missed the first two local parkruns. This, of course, is patently untrue; I’ve never been fashionable in my life (peek in my wardrobe if you don’t believe me).

I missed the first one a) to avoid the word ‘inaugural’; and b) because, being a Londoner, it seemed appropriate to avoid the many tourists who were bound to be there, magnetically drawn – like a Chav to Primark – to that horrific ‘i’ word.

This is actually untrue, too. Well, partly, anyway. Shaun and I were driving down to Portsmouth later that day to take part in the Great South Run the day after, so we decided to save our energy for that.  But why let a little thing like the truth deny me the opportunity to moan about the word ‘inaugural’, tourists and the chance to use the ‘Chav to Primark’ simile I just made up.

Last week… well… that’ll be the bottle and a half of wine the previous night’s fault.

But, yay, today I got up bright and early and decided to cycle down to the local park where the Ashford parkrun is held. I say ‘local’, it’s actually a bit over two miles away but this is the countryside and anything within ten miles is local, unlike London where local means within five minutes’ walk and if you travelled ten miles you’d probably end up in zone four or, even – shudder – five.

I do like a bit of punctuality, it must be said, and it started at 9 on the dot. As is usual in the races I take part in, I was left on my own at the back pretty much straight away. This is fine with me as I don’t like a crowded race and it means I can just jog around slowly on my own listening to my music. As long as I can see runners in front of me so I feel like I’m a part of it, I’m happy. If I can see a few behind me, I’m even happier.

The route follows the same route as the Nice Work Ashford Summer 5K Series, so I knew the route and therefore prepared for a couple of laps of the park, which includes a gentle short slope which turns into a long steep hill when you actually get to it. Both times I stopped to walk up it until I told myself to stop being such a wimp and get on with it, although the slope is so short it had ended by the time I told myself to get on with it.

There’s not much else to say about it really. It’s a parkrun and you all know what a parkrun is. I ran round it in the fastest time I’ve done for aaaaaaaaaaaages, despite stopping to check the toenail on the big toe on my right foot hadn’t fallen off (it hadn’t, I think my big toe was just beginning to thaw out – it was a cold, cold morning) and stopping to let a dog walker decide which way he wanted to go past me (I’d have tripped up the speedy types in the lead who were on their way back from the first lap if I’d had moved out of the dog walker’s way. Annoyed? Yes. Did I tut at him and roll my eyes and mutter ‘FOR FUCK’S SAKE’? Hell yeah.)

I almost missed the finish line as I headed for what I thought it was, i.e. in between two tapes but the marshal was waving his arms and shouting something but in my dazed and confused state wasn’t sure where I was supposed to go (despite there being a big yellow sign with FINISH written on it) and the marshal pointed at his ears in what I am assuming was a ‘IF YOU WEREN’T WEARING AN IPOD YOU COULD HEAR MY DIRECTIONS’ gesture which actually pissed me off quite a lot as I can see and hear fine with my music on, I just a) get a bit dazed when I’m running; and b) need a new pair of glasses.

On leaving the park, I said thanks and goodbye to the organiser (I assume he was the organiser anyway, he had an air of authority about him) and he said ‘bye, see you next week?’ and I said ‘yes, of course’ which, in my experience, whenever someone asks will I be going to something again the next week and I say yes – I’m never to return. Shaun was at work today though, so he hasn’t been yet, so I daresay I’ll be making another appearance.

Thank you, Ashford parkrun – I’m glad you’re here at last.

Win £25 to spend at Tony Pryce Sports (no minimum purchase necessary)

tony-pryce-sports

Tony Pryce Retail Ltd is one of the largest independent sports retailers in the South West of England and has been trading since 1978.

They sell gear for running, badminton, football, hockey, rugby, squash and general fitness for men, women and children by all the big brands including – amongst many others – Asics, Brooks, adidas, New Balance and Reebok.

Win a £25 voucher to spend at Tony Pryce Sports

If you’d like a £25 voucher to spend at the Tony Pryce website, just leave a comment below and I’ll pick a winner at random after the closing date of midnight, Saturday 23 November 2013.

There’s no minimum purchase necessary, so you’ve got nothing to lose!

It’s not a condition of entering the competition, but Tony Pryce Sports would really like it if you could like their Facebook Page and follow them on Twitter.

Top five pre-race bike checks

london-duathlon

I’ve spent the last month or so gallivanting around the country, partying. Which has been great fun but not exactly conducive to sticking to my London Duathlon training plan. Still, as long as I can work out how to get there on Sunday, I’ll be at the start line. It’ll probably take me three hours to complete it but I’ve never done a duathlon before and I really want to do it.

Below, London Duathlon and their partner, Bikelab, share their top five pre-race checks. Maybe they should add a sixth one: Don’t spend the month leading up to the event getting pissed.

1. The "drop test" Hold bike 6" from the ground and drop it to see if anything rattles.

2. Wheels and Tyres:

· Spin the wheels in the frame and look for any kinks or side-to-side movement. If you’re in any doubt, get your wheels trued by a pro

· Look for broken spokes – replacing any that are broken

· Inspect the condition of your tyres; look for cuts, nicks or surface flaws

· Tyres should "look healthy", the rubber smooth, without uneven wear, distortion or cracking & deterioration of the compound.

· If your tyre is a tubular, try to push it off all around the rim

· Check tyre pressures, especially on race day. Inflate your tyres, based on manufacturers recommendations, which are stamped or printed onto the sidewall

· Keep an eye on the pressure over a few days of use – any drop in pressure could indicate a slow puncture

3. Brakes

· Spin the wheels again, testing each brake independently

· At full pressure, it shouldn’t be possible to pull the levers all the way to the bars.

· Check pads for wear, especially irregular wear, some brake blocks have wear indication lines to help with this. Check that pads touch the wheel rim at the same time, they are central, do not touch the tyre sidewall and are free from bits of grit/aluminium

4. Gears

Take the bike for a quick spin and run up and down the full range of gears – if you have access to a workstand, run the gears whilst making minor adjustments

· Check for smooth, reliable gear changes on the rear cassette

· On the front chainrings, shifts between small and large chain rings should be smooth. The chain should never fall off the chain-rings, when shifting the front derailleur. You should be able to change up and down quickly – almost ‘aggressively’ and still not drop the chain

· Wipe down the chain and clean, then lubricate the transmission, using cycle specific cleaners and lubricants

5. Check other parts of the bike;  frame, bars & stem, saddle, pedals, cables etc. – you are looking for dents, cracks, split or fraying parts

· Look for any ‘play’ (looseness) or roughness in bearings such as the headset, pedals or bottom bracket

· Grab each item and tug it from side-to-side, feeling for signs of movement

· Check the headset for play by putting front brake on and rocking the bike backwards and forwards – a loose headset will result in play you can feel. to make sure it’s not overly tight or worn, lift the front of the bike off the ground and allow the handlebars to swing freely from side to side. They should move under their own weight, without any ‘notchy’ movement

Just before race day, you’ll only need to lubricate the chain and gear pivots, pack your race-day kit (spare tube / tyre levers / multi-tool) and away you go!”

If you are not sure about checking your bike at home, Bikelab is offering London Duathlon duathletes a 10% discount on workshop services when you show your race entry at the shop.

On event day, Bikelab will be on-site offering duathletes bike maintenance throughout the race to make sure your London Duathlon experience is trouble free. 

To register for London Duathlon 2014, please visit www.londonduathlon.com for further information.

Join other #duathletes and follow London Duathlon on Facebook and Twitter www.facebook.com/londonduathlon or @londonduathlon

London Duathlon super sprint training plan

I love training schedules. I love seeing what I need to do each day and then feeling smug as I tick it off and even smugger when I tick off lots of days in a row. Then I feel like a slacker when, after a few weeks, I look at my schedule and there are lots of ticks missing.

Today I realised the London Duathlon isn’t, in fact, months away, but only six weeks away. SIX WEEKS? AAAAAAAAAAAARRRRRRRRRRRGGGGGGGGGGGGGGHHHHH.

Yeah. Six weeks. Oh dear.

So, I got me a schedule. Here it is.

duathlon-training-plan

It’s an eight week schedule so I’ve crossed off the first two weeks and have told myself that I’ll diligently follow it for the next six weeks. That Monday tick was from today (Tuesday) and I’ll do Tuesday’s bike and strength training tomorrow (Wednesday), then the rest of the week will be as set, except all the Sunday things will be on Fridays as Sundays are traditionally reserved for hangovers. And in a couple of weeks when there are Friday things and Sundays can’t become Fridays, Friday will become Thursday and Saturday will become Friday and Sunday will become Saturday.

Or something like that.

Wish me luck!

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