Chuffed to bits

Sport Mile this morning with Kim. First problem was that I had to use my old trainers - as the usual ones were in my gym kit, which I'd left in the car last night, and the car had gone off with my husband when he left to do the Sunday services!!

A glorious spring day, perfect conditions. Lots of folk there, so very slow at times, but a lovely atmosphere. I used my Runkeeper software on the iPhone (as the sensor for the Nike+ was on on the trainers in the car...) and was at first disappointed that the "mile" seemed to be only 0.77 of a mile. However, on arrival home I checked, and by comparing it with the official map, it was clear that the satnav signal had been lost from time to time, resulting in corner-cutting of the route - that is, the iPhone cutting corners, not me! So it turned out to be 0.98 miles in 10:35, which given how little training I've done recently was not half bad. And although some bits were very slow, this was mostly because of the large crowds - good to know I could have gone a little faster! (said the whiting to the snail...)

The really annoying part was that the only thing stopping me continuing to do at least one further mile-lap was the heel. While the leg muscles ached a bit, I could happily have run further, if it weren't that the plantar fasciitis in the heel was quite sharp by the end of that mile, and painful for the rest of the day. So I'm definitely going to contact the doctor for information about a cortisone injection to see if that helps. I so want to have a really good run, and to be able to do a proper job in the Race for Life; and today's run reminded me just how much I had enjoyed it.

The girls are back in town.

A mile tomorrow

Foot better today (but still sore; will go see doctor, running shop etc. next week). However, will run the Sport Relief mile tomorrow morning.

If anybody fancies sponsoring me in this, my first run for 18 months, please click here. Sport Relief deserves it.

First 10K

Run10K 2008

(click on the image to see the whole album on Picasa)

This had been planned for months. However, the training in the last six weeks had been pathetically low - two gym sessions and three runs. That's all. To be fair, this can be blamed on a combination of parents' move to Norfolk (going well), large amounts of work (great for finance, lousy for training), and insanely bad weather earlier in the month. But by the time the Cancer Research Run10K event arrived, I was deeply depressed about my lack of preparation.

In the event, it could have been much worse. To begin with, this was not an easy course. Sandringham - yes, the Royal homestead - is very beautiful, but the route was (a) surprisingly hilly in places and (b) much of it was coming close to cross-country in the amount of grassy, uneven ground and stony, tree-root riddled paths. The continuous concentration to avoid a turned ankle meant that I was even tenser than I would have been, and not surprisingly, this messed me up big time.

My dear friend Kim kept with me throughout - she'd have got a much better time if she'd done it at her own pace - and we went across the line holding hands. She would nag me, get me to breathe deeper, and at times when I felt I would never finish it she ensured that I did.

As it was, I completed the route in 1:16:0, which at 12:13 was still faster than my pace at my first 5K in May 2007 (12:32). Given that I had to take a few brief walking breaks - ranging from a few steps to a minute or so - this means that my overall pace when running was probably at least sub-11 minute, which given the out-of-training, the course and (as I discovered at the end of the race) the spectacular blisters - one on each big toe - wasn't as bad as it might have been.

It's brought me up short, though. I dreamed a night or two back that I was running easy, without pain anywhere. That's what I want. It's also what I did achieve last year, and even occasionally during this year when I've managed more than two sessions per week.

Most of this race was, in fact, without any specific pains - the discomfort from the blisters only really kicked in during the last 2K. No particular pains in hips, back, hams or anywhere else: just those leaden legs that made me feel I couldn't take another step walking, never mind running. Now, of course, I also have sore ankles because the blisters are causing me to stand awkwardly, but that will sort itself out before too long.

I'm also fairly fed up to look at the photos above, and to know clearly that I simply don't look as toned here as I did even during my first R4L. My weight is almost identical - I was 150 then, 151 today (3 lighter than on my return from holiday) - but the last few weeks of less workouts mean that I just don't look fit. And having once achieved it, I hate to backslide. (Although in my defence, boobs like mine crowned with a race number will always give a Michelin man impression!!)

OK. Let's get these blisters healed, and then it's back on course.

PS: Anybody still want to sponsor me? Visit this link!

PB - with style!

My third time in the Wroxham 5K. I am completely triumphant to have achieved a time of 31:45 - a pace of under 10:15 over the whole race, and a full 2:17 less than my previous best. Given that my first ever 5K was run in 39:00, I feel justified in being unbearably smug...

Kim came in at 30:33, and that brings her pace well under the 10 minutes. We are still pretty close to the end of the queue (300 runners, of which we were numbers 279 and 285) - but who cares??

Now we just need to manage to run twice that distance without keeling over!!


Happy photo, but I really hate my legs in those shorts...


Great run, partner.


The girls are back in town...


and a well-earned drink afterwards!

(See last year's equivalent here...)

PB PB PB !!!

When we ran last year's Wroxham 5K (August 2007), I managed it in 34:32. I was hoping to beat that this year - although recent training has been patchy, and I'm still not really back up to speed after that long, enforced break.

This year's weather was cloudy and fairly cold - better than humidity, anyway - but also very windy, which made especially the bit around the 3K to 4K mark very hard work. Malcolm and Susie were there, too, which was great. Here we are at the start of the race.



Out of 266 runners (all the results are here on the Norwich Road Runners' website), Malcolm came in at #153 in 24:05, which he said was disappointing (!); Susie was #242 at 29:57 (will I ever break the 30 minute barrier?); Kim apologised for running ahead of me, but in fact she put on a faster pace at the start and then remained in my sight for most of the rest of the racce, coming in a minute and a half faster than me at #253 in 32:33.

Malcolm, bless him, came out and ran me in the last bit (he's on the left of the photo below): I was absolutely triumphant to find I'd run it in 34:02!! At position #257, at least I'm moving up the field from last year (sixth from last - this year, 10th from last...)



And finally, Kim & I collapsed at the end...

Done it again!

Just got back from my second Race for Life; this time I was running with Elaine and her daughter (having run the Sport Relief race in March with Elaine and her son!).

We came in together at a pretty respectable 34:35, which given that (a) I did last year's R4L in about 39:00, (b) it's within a couple of seconds of my time at last August's Wroxham 5K and (c) I've managed precisely one run per week for the last month - plus a couple of gym sessions - it's not at all bad.

As this was Sunday afternoon, not Sunday morning, Selwyn was able to follow us round the course with the camera this time. I have to admit, having two "followers" - one with camera, one with water bottle - is preferable... not carrying water was a mistake, I felt totally spaced out by the end of it with dehydration. Mind you, it was a very, very warm day.


Waving from the middle of the crowd at the starting line


Ready for the off


Running steady


Done it!


Me an' my girls

By the way, it was fabulous to have Kim turning up with her mum and step-dad at the end of the race - I wasn't expecting to see her there. We'll be back out on the roads together soon! Wroxham 5K at the end of this month - let's see if I can keep up the pace for the whole distance this time, rather than flagging in the last mile...

Racing for life once more

I've just done as I promised: entered for the Cancer Research Run 10K event at Sandringham (we're going upmarket) on Sunday 28th September. Click here to visit my page.

The 5K Race for Life is coming up very soon - just 12 days away - and while I haven't badgered anybody to sponsor me on that, because I want to save my charitable efforts for the 10K, I was so chuffed to receive a sponsorship and a message from my dear friends Dot & Milton:

We thought we'd kick this one off just to show how proud we are of all you've achieved - Go Girl!! xx

As for the 10K: I've got (at the time of writing) over 22 weeks to achieve this. This I can do.

A soggy red nose

... well, I should have had a red nose, I suppose, but I looked enough of a clown as it was!

This was the Sport Relief Mile Day. You could choose to run 1, 3 or 6 miles, so I reckoned that 3 miles was reasonable; because of the length of the loop chosen, the actual distances were 1.05, 2.85 and 5.55 miles.

When I woke, it was tipping it down. Not only that, but a high wind - not fun. Leaving my visiting friends in bed (very wise of them), I drove into Norwich, met up with Elaine and her son Peter, and Kim (not running this time, but was there to cheer us on and took lots of photos - thanks, Kim!), and lined up with vast numbers to run round the city centre.



Whatever bright spark (Noel Coward, actually) said Norfolk was flat had clearly never been to the centre of our county town. The hills around the centre are noticeable, to say the least! The route took us down the side of the marketplace, along to Chapelfield, around the Chapelfield Park area, and back round to the Forum. After my third lap I was more than ready to stop - the thought of doing the six mile version didn't bear thinking about - but at least I was OK with doing more than a mile.



Peter, being a fit teenager, was far faster than us; like an eager labrador, he effectively ran much further than we did, as he kept running ahead, then turning back or running on the spot to allow us to catch up! I knew from our training runs that Elaine would have no problem with the distance, and as she has the light frame of a runner, rather than a plodder like me, I wasn't surprised when she and Peter vanished in front of me during the last half-lap or so, and came in exactly a minute ahead.



However, I was pretty pleased to find that I'd maintained at least a sub-11 minute mile throughout - the photo of me crossing the line proves my timing(see clock top right)!



Aching a bit, but not too badly; very, very wet (I was glad I'd brought a change of clothes, and especially shoes - my trainers were twice their usual weight by the end with the water, or that's what it felt like); and very hungry, I was glad to go off with Kim to meet Malcolm & Sue for tea & a scone in Jarrolds. The post-race photograph with Elaine & Peter is perhaps the least flattering photo of me I've ever seen, but at least I look happy!



With a bit of luck, by my next outing (Race for Life, May) it will be (a) in better weather and (b) I'll be nearer to the fitness point I left last November!

Committed

- to three miles... oh, I couldn't just enter for one!

and, as ever, the username is norfolkbroad. Hence my sponsorship page is www.mysportrelief.com/norfolkbroad. Sorry.

So either follow the link above, or see the Sport Relief widget on the right, send a few arrow-prayers for the ankle, and sponsor me if you feel like it... although you might want to defer that decision for a few weeks to see progress...

Determined

It's been a couple of weeks - mostly because of our usual post-Christmas crashout with friends (as usual, a highly enjoyable combination of over-eating and over-spending). I did manage one gym session during the week, which was better than nothing, at the rather swish JJB gym in Bolton. (Query: why don't gyms have a scheme for visitors, rather than charging on the basis of you trying out the gym before joining? I can't be the only mad fool who doesn't stop wanting a workout when on holiday.)

During the week leading up to the holiday, Kim & I had managed a reasonable three-gym-session-week, including CV, weights and swimming in various combinations. The ankle continues to mystify; the occasional ache at night, usually walking reasonably comfortably but gets tired quickly, heels of any description are a no-no (which is cramping my style something horrible), and the odd violent twinge if I put on pressure at an odd angle. The one-mile treadmill run on 5th January is still the only running I've dared attempt since November.

This evening, I combined a grocery-top-up trip to Sainsbury's with a gym visit. Comfortable with ten minutes each on bike, cross-trainer and Nautilus, followed by 50 minutes' full weights routine.

In the supermarket, I spotted a leaflet about Sport Relief. A mile? Only a mile? Oh, come on. I can do that. And it turns out that you can actually choose to run one mile, three miles or six miles. So if I feel brave in eight weeks time, I might just see if the three is do-able...

... but I promise I'll be sensible, and do lots of treadmill work in little bits, and see the physio - and the podiatrist, if the NHS ever gets around to giving me an appointment...

I'll be there next year

Today was the Buxton 5K Christmas Fun Run. Kim and I had planned to do this together, with Kim's dad Malcolm and his wife Sue (and Henry the dog). Being out of action, I went along to cheer them on - happily the weather was reasonably kind, but they still had a very muddy time! You can see a selection of photos on Picasa by clicking on the album link below...

Buxton Christmas 5K 2007

Malcolm came in at 26:25, Sue (and Henry) at 33:00, and Kim at 34:34. (Kim's time was just 2 seconds slower than at Wroxham in August. Given that this race was a heck of a lot harder, cross country and muddy, and that my injury had slowed up Kim's training - it's hard for her to train on her own at night at this time of year - this is pretty impressive.)

You just wait. I'll be back.

And while I'm at it

... I've just submitted my online application for the Wymondham New Year's Day 10K. Yup, 10K. Never run further than 5K yet. Have 97 days to get to the point where I can run a continuous 6.2 miles without expiring.

Hey - we can do this.

A great gift

Kim tells me that most "mementos" (is that spelt correctly? - it doesn't look it) of races tend to be a bit on the tacky side. Her dad has loads of them, apparently.

However, the Wroxham lot did a wonderful job. Actually, I think you were only meant to get one if you'd done all three races in the series, but I believe they'd over-ordered so we all got one! A substantial little glass block with a pair of 3-D runners in it. Difficult to photograph, but this is the best I could do.

First real race

It wasn't a promising time to run my first race.

The last three weeks have been spent almost non-stop at the PC, completing (or nearly) a huge data entry task for a client before we go on holiday. This meant that the dodgy left hamstring and now even dodgier right hip were wrong before I started!

And this week's weather has been the pits. We're not talking "a bit of rain" here - I can cope with getting wet - we're talking torrential downpours and howling gales. My two planned runs earlier in the week just didn't happen.

But I wasn't going to give up (Kim wouldn't have let me, anyway), and off we went to Wroxham for the third in the Wroxham 5K series. The rain, mercifully, held off, and it also meant that the running conditions were much better than we'd anticipated.

Taking all those reasons (who said excuses?) into consideration, I was actually pretty pleased with my achievement. My hip was hurting like mad as we finished, but I kept a pace of slightly under 7 minutes per km, and came in at (I think) just over 34:30. Which, given that my R4L time back in May was nearer 39 minutes, was pleasing. (When the results are published, I'll link to them - although I'll be surprised if we are more than six from the bottom of the list!)*

I was really pleased that Nikki came and found me - she's a fellow runner-blogger-Norfolk inhabitant. She had the advantage of knowing what I look like (there are no photos of her on her blog) so she could identify me! Her times were a lot more impressive than mine - you can read her entry about the race here.

Finally, here we are after the event. None of us in action - sadly, Malcolm & Sue weren't there this time to take photos of us - and carry our water bottles!!





* Checking the results on the Norwich Road Runners site, I find that Kim & I came 260th and 261st out of 265 runners in a time of 34:32. It's somewhat daunting to realise that the fastest lady in the race (age 17) did it in 17:42 and the fastest fella (age 30) in 15:13. Good grief.

Back on the road

Three days after my run, and on go the trainers ("is that Brit for running shoes?" enquired my American friend). Just a mile down to Morton Hall, pause to stretch, and a mile back, after a brief warm-up walk in the opposite direction to the post box in the village; but the mile was nearer to 9-10 minutes than the 11 it was a few days ago, and the nearly 13 minutes average over the course of the Race for Life - so I was pleased.

Sponsorship has increased further, and is creeping closer to the amazing £1,000 mark - many, many thanks again to all my lovely friends, colleagues and relations. Best of all, this morning's weight was, finally, 149 lb. So (despite everything my friends will tell you) I am officially normal!

Other press coverage

- not all have their photos up yet, but it's worth keeping an eye out.

Nivea were sponsors (goodie bag providers at the end), and they have a Race for Life page here. If you choose the Celebration Gallery > View the Gallery > 05/05/2007 Norfolk Showground (date is in USA format) there are some photos there. (Ignore the second 05/05 and the 05/06 dates: when I enquired, I was told "unfortunately our photographer had trouble uploading the 6th May Norfolk images and therefore placed them into the 5th May Norfolk images folder".) So no photos of us there, but some great images of groups of runners.

And Radio Broadland were covering the event all weekend; there are links (at the moment, anyway) off their front page to a video and to photos of all three races (haven't found us in any of the Sunday ones yet!).

The Eastern Daily Press (EDP) and Norwich Evening News websites each has an article, and in both cases the same slideshow of photos - as of this morning (Tuesday) it's now working. (You'll find the photo that appeared in the paper of us, as shown in the blog entry below, about three-quarters of the way through!)

We're in the paper!

Under the heading "They came, they ran, they conquered"
Eastern Daily Press, Monday 7th May 2007

A little post-script to this: at least four of our parishioners who take the EDP regularly had read the article, but hadn't noticed that it was me in the photo; and another couple had the conversation "that's Cassie in that photo" - "no it isn't, don't be daft"...

R4L photos 3: afterwards

It felt as though it should have been champagne, but Kim's coffee and hot cross buns will do just fine...

R4L photos 2: running the race

and they're off


this is great


yippee!


feeling the muscles


on the last leg(s)

R4L photos 1: backs and fronts

Kim - front and back



Cassie - back and front (dig the hairstyle... well, it was a bit blowy)