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Half way there......(and a little bit more)
Sun Feb 07, 2010 11:38 am BEEF
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Ok, so having done a few Half Marathons in the past they have turned out to be a bit of a chore as opposed to something I enjoyed. Yesterday saw the first real 2hr run from home, along the river to the Turf Locks, back and beyond where we joined the canal and a finishing uphill of a mile or so. Tempo wise it was a good run, averaging 9:05 for 13.2miles in 1r 59:55.
Happy?......
Yeah I guess, I felt I had probably another hour in the legs at the tempo we were running along the river, but these hills really screw up my pacing!!
Had a light spin this morning and a 5min km to wake the legs up.
Looking forward to tuesdays 2hr run, thursdays 60min tempo and then saturdays 2:15 jaunt........
It's getting closer!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Fri Feb 05, 2010 8:39 am BEEF
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Saturday 6th February 2010
9am...... My first venture beyond 13miles....hopefully!
Nervous?.........a bit
Excited?.......... abit
Ready?...........GOD NO!!!!
I guess having done a few Half Marathons which varied from 1:45 through to 2:27 then I should know what to expect but this is the first time I will have done them off the back of any decent training.
I was planning on running to, and past my normal saturday run to Powderham Castle but after my last venture there I was standing 4inches deep in mud and my trainers now resemble wellies!!! So the plan is to run the majority of the way there, double back and run the length of the canal then home so somewhere around 13.7miles if mapmyride is correct.
JJ is due to run too so hopefully that should help with pacing etc.
Fingers crossed.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Wed Feb 03, 2010 8:17 pm BEEF
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It's my sad duty to inform the world that my faithful Asics GT2140's have given up the ghost and ascended to the FootLocker in the sky.......
To make matters worse I have now found out that Asics no longer make them and have progressed the model onto the new 2150's. Not a major issue apart from the fact that there seems to be a lot of negative vibes coming from the reviews I have see on the new model. Higher arch support that is causing blisters being the main theme.
Do I get some, try them and pray I'm ok?
Or do I look at a different make? Mizuno? Nike?
Running shouldn't be this confusing.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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1hr 49mins and hypothermia
Tue Feb 02, 2010 8:31 pm BEEF
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Ok so today was the first planned 2hr run although the route planned only took 1hr 52mins.
The route was due to end at a local equestrian centre where I was meeting up with an athlete I work with and her coach. The rider is part of the GB Young Riders set up and is on a scholarship wth us.
So I set off with a fairly gentle run to the outskirts of town and dow a nice half mile descent intot he countryside. At the bottom of this drop I spotted another athlete I work with who was on his way home after a high intensity intervals up on Woodbury Common. He spun around and gentle rode alongside me for a couple of miles before I took a turn up a smal road. This turning was a mistake!!! I should have gone on another 200 yards and paid the penalty as the chosen road led me up and over a 2 mile climb rising over 400ft.....not pleasant in heavy rain and rivers of muddy water flowing down over my trainers.
I ended up at the top of Stoke Woods with a long drop down to the main road at Stoke Canon. From there it was a relatively easy run out and through to Killerton House and then onto the riding centre. Luckily I had packed in a dry tshirt and jacket to change into but sadly my running tights were drenched and the following 90 minutes of sat watching a dressage session ad chatting with the coach left me close to hypothermia.
No seriously, I had the shivers like never before. It was almost painful and a litle scary.
Luckily I got a lift home and straight into a hot bath........LUSH!!!
Compression legings and shorts on now and a good feed has recharged the batteries.
In total it was 11.38miles in 1hr 52mins which works out to be 9.48 per mile, outside of the 9.30 target but hopefully the VLM won't have hills like today!!!
Anyway, saturday shoud be a slightly easier 2hrs down to Dawlish, a friendlier route which may even see Compo (Dad) meet me enroute. Cheers Mate!!! 
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Tue Feb 02, 2010 8:31 am BEEF
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First 2hr run this afternoon........nervous (especially as it's to to be pi$$ing down!!)
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sun Jan 31, 2010 2:56 pm BEEF
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So.....it's sunday afternoon and I'm sat watching the England Saxons play Ireland "A" at the Rec in Bath.
Compression shorts and socks on, mug of coffee and the internet.
This mornings run was from home, down through a local park and playing fields to the river. The river stretch was around 3.5 miles which in itself isn't really much of a distance but this morning it was snowing ans windy so I spent those 3.5 miles squinting just to be able to see.
The final stretch of 1.8 miles was all uphill and peaked where I work at the University. This "Peak" was a finishing climb of just under 200ft in a touch over a mile. Unpleasant. This climb had a huge slowing efect on my time and meant I averaged 9:38 p/m.
Not a total disaster but outside the 9:30p/m that is VLM target time, hopefully someone has ironed out the hills in London!!
Tuesday sees the first 2hr run of my programme and next saturday will be the first time I will try to get 13miles done within a 2hr time frame. This shoud be a nice run from Exeter, along the river to Starcross, Cockwood, Dawlsih Warren and onto Dawlish. I've done this before and it's a nice run.....if the wind isn't in your face!!! If it is then it's awful!
I'm hoping JJ will be back to full health this week and that he can come out to play for the Dawlish run.
One thing I will be lookng at this week is hydration and nutrition. To date I've relied on a single gel that I carry with me but to date I've not carried any fluid as I am always well hydrated pre-run.
The question being:
Do I carry a litre or so in my camelbak, invest in a bottle belt, or simply ask someone to be availabe enroute to pass a bottle to us?
Either way fluid is going to be needed and I will probably take water onboard post gel to quicken it's absorbtion.
All this science is confusing.......
Also lookig at my footwear plan for the build up to the big day. For the past year or so I have work Asics GT2140 which are a mid-range shoe. I tend to go through a pair in 2-3 months (mostly due to being a "larger" framed guy). Looking online now but can't see too many pairs in my price range  ( better keep looking.....
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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That ruddy snow is back......
Sat Jan 30, 2010 11:29 am BEEF
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7am.......wake up
7.01am....look out of window.......it's snowed again!!!
Luckily it's only a light dusting but the pavements are iced up and look dodgy.
Today was the last of my 90min runs before stepping up to the 2hr mark next week. I'm runnng under the guidance of Rob Moore who was recently awarded the Coach of the Year by Britsh Triathlon which is a great achievemtn and credit to a man who works tirelessly in helping athletes of all ages in the south west.
To date I've thoroughly enjoyed all of the training Rob has put together but thenext phase is going to be a real test, hopefully the enthusiasm wil continue.
My usual saturday run takes me from home to Powderham or Starcross but for a change today was an clockwis route from home to the east side of Exeter, down to the river, through our main industrial estate, onto a large residential area of town, bak along the river and up the last mile long gradual drag and home.
Mapmyride online states it as 11miles on the dot but my iphone measured it as 10.68 in 1hr 38mins. Not overly happy with it but it was inside the 9:30mile pace I am looking at for the VLM. I think if the ground conditions were better then 1:35 was a more realistic time but you can only deal with what's in front of you I guess.
I have an hour Spin planned for late this afternoon as a recovery and an hour run 2morrow.
Onwards and upwards........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Thu Jan 28, 2010 7:16 pm BEEF
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Just over a 60minute run done late afternoon and I probably learnt more from it than I have from an other run.
Usual undulating route bypassing the city centre and on down to the river and the Quay. As I ran onto the flats that sit in between the river and the canal I spotted a woman running about 200 meres ahead of me. Right, so theres my pace setter, keep the distance there or there abouts for the forthcoming 1.5miles and then the route veers off in one of three directions.
So what did I go and do........yep, I subconciously upped my pace,and again, and again and with about 300 metres to go I was around 50metres behind her.
What is it with me being competitive and unknowingly setting myself targets.......prat!
So I passed her with about 10 metres to go and for the following 2.5 miles home it frickin hurt!!!!!
From now on I'm going to have stay calm, composed and most importantly not worry about being chicked!!!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Wed Jan 27, 2010 8:49 am BEEF
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Stats from last nights run....not sure what the hell to do with them but looks a bit scarey
Data Value Unit
Duration 1:29:10
Sampling Rate 5s
Energy Expenditure 1260 kcal
Number of Heart Beats 12227beats
Recovery -137 beats
Minimum Heart Rate 103 bpm
Average Heart Rate 137 bpm
Maximum Heart Rate 174 bpm
Standard Deviation 10.0 bpm
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Another one bites the dust......
Tue Jan 26, 2010 7:43 pm BEEF
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It's getting ruddy cold again!!!
My baselayer froze during todays run and that was under my waterproof and lined running jacket.....bizarre.
So todays 90 minute was another lone run as Geoff is feeling the effects of sundays return to running after his injury break, and JJ ran at lunchtime. The route took me around the outskirts of town and down onto the river for a 4 mile stretch into a cold and biting headwind. It was one of those occasions where tears roll from your eyes due to the cold and passers by think you are hurting so much that the flood gayes open. Little do they know that behind the tears I was actually loving it!!!
Rest day 2morrow which will however incorporate some stretching and core work.
2morrow also sees my annual PDR at work which gives me a good opportunity to review the past 12 months and assess how we move forward. It's a bt of a chore but my line manager is incredibly supportive and it always turns out to be a very productive exercise.
Away from work the search for a reasonably priced Garmin 405 continues........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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I'm getting itchy feet......
Mon Jan 25, 2010 1:52 pm BEEF
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I want to run every day......
I'm getting obsessed with getting out on the road.....
and it's starting to worry me that I'm enjoying the discomfort that I feel immediately after a longish run....is this normal?
I'm turning into a running geek!!!!
Aaaaarrrrggghhhhhhhhhhhhhhhhhhhhh
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sun Jan 24, 2010 5:59 pm BEEF
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Ok so yesterdays 90min run was followed today by a 60min treadmill mixed tempo effort.....and the legs felt great!!
They even managed to cope with then mixed tempos asked of them and even now, 8 hours later they feel good. But 2morrow morning could be a completely different situation altogether!!
This is the last week of 2 x 90mins & 2 x 60mins, from then on it's onwards and upwards towards the 2hr, 2hr 30, 3 and 3hr 30min runs prior to hitting the Duchy 20 in March.
Looking to get a Garmin 405 to help with my pace control (and mapping) so if anyone happens to know a generous rep from Garmin then please pass on my contact details!!!!
off home for a stretch and a bath......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sat Jan 23, 2010 2:55 pm BEEF
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Taking a minute off my PB for the run to Powderham Church seemed like a good thing this morning, but on reflection I'm starting to question it.....
My target destination was Starcross, a little village on the coast road between Exeter and Dawlish. The Powderham Castle estate lies roughly 6 miles along the cycle path and was one of the first "distance" runs that I ever did. It has long stretches of just path/track that spans out in front of you and can be quite intimidating.
I while back I managed to break my hour barrier for this run and gradually got it down to 56.15 and today managed to take another minute off that.
My question is now, did I fail in my 90minute by doing the first 6miles quicker than planned?
I enjoyed the whole run today and even running at an average pace of 8:37 per mile didn't feel that bad, but I need to learn how to pace myself better at around the 9:20-9:30 mark which is my target pace for London.
But how do I train myself when it feel slightly uncomfortable at that pace........?
Or
Do I simply set a more ambitious target at around 9min per mile for the VLM??
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Thu Jan 21, 2010 7:39 am BEEF
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Since monday at 12noon we have been email-less....no internet......no access to my training documents, athlete programmes, NGB reports etc etc
It's been murder!!!
I never realised how much we/I now depend on this technology......
Take it back 15 years when the internet was in it's infancy and we relied on the good old fashioned pen and paper, or maybe printing of excel and word documents.
Our system was hacked into, a cr@ppy virus mixed in and suddenly any pc that was installed with Vista, or had recieved and email sent from a vista pc that had an attachment that was opened, was automatically infected.
An institution with 15,000 students, 2,300 staff and a network of small business's that rely on this tech was brought to a standstill. Sadly for us the priority was to get our HQ back up and running, followed by schools, on a one-at-a-time basis. We came close to the bottom on the list of improtant departments 
So here we are on thursday morning, 7am, and I can finally get some work done, and hopefully catch up on my backlog.
Away from this the running is going ok, although I am struggling to control the urge to do spinning classes. I have given myself one session per week which will be a recovery ride just to give me my cycling fix.
Tonight is a gentle 75 minutes around town followed by a good long stretch, cold bath, warm shower and plenty of healthy nutrition.
On the food side of things I need to look deeper into the timings and contents of my meals in relation to my training runs. Hopefully I can get Andy @ http://www.exercisescienceconsulting.co.uk/ to give me some guidance to ensure I adequately fuelled up for my runs.
JJ, who I am doing the VLM with is just starting his rehab on his foot/ankle issue so fingers crossed he will back in the groove soon.
Saturday sees a 90 minute run along the canal leading out of Exeter.
This winds itsway down and along the canal footpath past the Double Locks, Turf Hotel and onto Powderham Castle
from there its just a 2mile stretch to the finish at Starcross where Charlotte will scrape my sorry a$$ into the car and dump me in the bath at home!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Another one bites the dust......
Tue Jan 19, 2010 10:22 pm BEEF
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My third 90+ minute run in 3 days and I'm starting to think that I may actually be able to finish this marathon thing.
Ok so 3 runs don't make me the next Gabreselase (excuse the spelling) but every little bit of confidence that I can instill over the next couple of months is gonna help.
I'm meeting with Rob Moore 2morrow morning to have a chat over the remainder of the training programme. I'm hopng that I may be able to drop down from 4 to 3 runs per week as i'm struggling to adequately balance out my work hours and fit in 4 runs. The main problem being I start work at 7am most days and don't finish till 6ish. Yeah I can run after that but with little time during the day to actually sit down and eat properly I'm frickin knackered. Hopefully Rob will ok the idea...fingers crossed!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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A little bit more discomfort
Sun Jan 17, 2010 3:57 pm BEEF
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Today was the first time I have done back to back days of 90mins and my legs (that are rapdily becoming smaller) are gently reminding me that they have worked pretty hard!
The strange thing was that he first 1/4 of todays run hurt......in fact it hurt like hell!! The middle 1/2 was very comfortable and alarmingly enjoyable. The final 1/4 was as unpleasant as the first but I guess that was to be expected.
All in all it's been a productive wekend and has raised my confidence another degree to th point whee I am actually looking forward to moving up to the next block which means 2hr runs and possibly more.
How can I be enjoying t when it hurt?
Odd.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sometimes you feel lonely......
Sat Jan 16, 2010 7:53 pm BEEF
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Today went somethigh like this......
Lie in till 8.30am - normally unheard off but Char stayed over and the weather was crap so stayed snuggled up.
Lazy morning which involved Char watching another episode of Friends that she has already seen 20 times!!!
Into town, spent a £30 replacing my underwear drawer......yes I know you probably don't need to know that but it's a fact and I'm too honest at times I guess.
Met Lucy, Geoff & Poppy for lunch in Pizze Express, don't worry I went for diet option with the pizza!! Actually they have brought in their "healthy option" which is simply a pizza with the middle missing which is replaced by a pile of salad!! Top idea.....
Charlotte had a tenni squad session at 5 but we got the 4 girls in at 4 to do a 30 minute time trial on the treadmill with target distances to aim towards. These 4 girls vary in age from 11 through to 17 and are all committed to their sport and the elements that are needed in building an all around athlete.
I joined he girls from the start and the first 30 minutes flew by as I talked the 2 younger gils through their time, encouraging them in challenegng themselves and looking outside of the box when it comes to their own capabilities. All of them achieved their distance targets and were totally suprised as to how much more they can achieve when encouraged.
Personally I went on to finish my 90 minute run although once the others had gone it was a lonely hour.......luckily I'm stacked up with podcasts on the ipod so sanity was saved!!!
Back home for a huge bowl of mixed veg, quorn, chillis and stock......my mouth was on fire!!!! Nice though.....
2morrow sees another 90 minute run followed by some core ad a good sweat in the steam room.
For now it's hydration, compression, the sofa and Casualty!! Lush!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Inspiring.........but scared!
Fri Jan 15, 2010 7:50 am BEEF
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Just finished watching "Spirit of the Marathon" online........wow!
Various stories of everyday people and elite runners as they prepare for marathons.
Athletes like Deena Kastor & Daniel Njenga talk about what the marathon means to them (apart from a big pay cheque!)
Then you have a guy in his 60's who helps organise and run training groups for the Chicago Marathon, a marathon newbie, and a guy who seems obsessed with running the 26.2 miles.
If you are sat on the turbo for 90 minutes, or can put your laptop in front of your treadmill then it should ease the pain......
http://atletas.info/?p=6355
Enjoy......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Wed Jan 13, 2010 8:52 am BEEF
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Yesterdays 90 minute ended up being more of a challenge than I intended. I had decided on a rough route with a couple of options enroute depnding on how the run was going.
The forst couple of miles was relaxed and at a decent pace (for me) and took me from home, through town and down onto the river.
That's where the fun began!!
5 miles of bone chilling headwind!! OUCH
Admittedly I could have looked at the weather forecast and checked the wind direction but hat seemes a bit wimpish.....
Anyway the run took me along the canal, onto a footpath away fro the waterside on then onto Topsham. From there it was a mile or two of undulating country roads, through the Exeter Chiefs Rugby ground and onto my rendezvous with Charlotte.
Later, after a lush slice of carrot cake and a green tea, and Charlottes hot chocolate and choccy brownie (how good was I?) we went over to the Eden Day Spa where we had a massage booked (thanks for the Xmas pressie sissy!!)
What can I say.....
An hour of lying down having warm oils massage over my aching legs, sore traps and tight back was bliss..........
No the decision needs to be made about having either this swedish massage, or Rosies sports massage done fortnightly between now and the VLM........tough one huh?
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Mon Jan 11, 2010 9:15 pm BEEF
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So another day of light snow here in Exeter.....really?? never saw a flake!
And 2morrow forecasts heavy snow for the south west, if thats the case then why do the Met Office, the BBC and state different times for thesnow to set in?
Covering their backs?
Edging their bets?
Something ike that........
Today was the end of week 1 in the 10-in-10 Challenge and I managed to shift 5lb last week which is a bonus. Going to try to keep that going with a combination of:
regular grazing on sensibly put together meals
no carbs after 6pm
good hydration
stick to running and strength programmes
lots of rest
Hopefully that will be enough to keep the pounds falling off and in turn help with the training.
Back to work today after 3 weeks off which was refreshing, and strangelyenough I'm off 2morrow & wednesday to spend a couple of days with Char. I have a 90 minutes run scheduled for the morning followed at 1pm by a gift that my sister bought Charlotte and I.
We have the pleasure of going to a friends spa in Exeter, lying down for 60 minutes and having a swedish massage...........lush!!
Tough life.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sun Jan 10, 2010 8:23 pm BEEF
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Thanks for the feedback guys......
Second day back running after my 48hr bug and I have had back to back 60+90min runs on saturday & sunday. Both runs felt good so nothing major lost during my near death experience with man-flu!!!
Back to work this week so looking forward to getting back into the swing of a proper routine.
Watch this space.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sat Jan 09, 2010 10:22 am BEEF
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Well it looks like the cold snao is going to be here for the next week which is going to play havoc with my plans for my runs.
A couple of years ago I got into runnng but it was all done on a treadmill at work. Daily 5-10km runs were common place and times gradually fell to somewhere near repsectable for an old crock of a rugby player.
However, since signing up for the VLM running on the treadmill has little appeal.
So what's changed? To be honest I have no idea but it is currently a fall back option rather than a first choice. I actually prefer running in the rain to running indoors......nuts!
The one thing I am struggling with a bit is my route planning. I am tending to get stuck in a rut doing similar routes each week which can get a bit tedious so I need to look at where I'm running, what the route offers in the way of a challenge, if the route fits in with my time targets etc.
To help with this I'm looking at investing in a decent GPS/HRM to provide me with better info/feedback on my runs. At the moment I am using imapmyride on my iphone but the connectivity of the system is unreliable so some run data doesn't come through.
The big question is......is it going to be a worthwhile investment?
Hhhhhmmmmmmmmmm??
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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It's starting to get serious.....
Fri Jan 08, 2010 6:16 pm BEEF
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So..... I'm back to near 100% after yesterdays near death experience with man-flu......
ok so near death may be exagerating just a little bit but I can't understand how these bugs sneak up on you, attack then within 24 hours just bugger off!?!?!
Anyway I managed to drag myself into own for a Mocha and lunch with Charlotte and hoping to get a run or two done at the weekend although it looks like any running will be done indoors as the weather seems to be freezing everything!!
That aside I did something today that scared me.......
No it wasn't looking at myself immediately after getting out of the shower......it was simply booking my accommodation for the London Marathon weekend. It's not that I'm that worried about handing over the money, or even the fact that it means going and staying in the big smoke......it's just the fact that the Virgin London Marathon is rapidly becoming a reality!!!!!
aaaaaaggggggggghhhhhhhhhhhhh !!!
I guess along the road from here to April 25th there are going to be several of these "moments" and each one will be ticked off the list with a little bit more anticipation/nerves thrown into the pot.
Also looking to sign up for my longer run races this weekend, the longest of these being a 20mile jaunt around roads and lanes in Cornwall (better get my jabs and passport ready for that trip!!)
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Thu Jan 07, 2010 7:42 pm BEEF
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Man flu.......enough said!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Loving the snow.......but it costs!!
Wed Jan 06, 2010 2:43 pm BEEF
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So I went to sleep last night with a heavy frost outside, and woke ths morning around 5ish to fin a 3" dusting of snow.....lush!!
After last nights run was cut short but the icy conditions, plus Geoff dodgy calf and JJ suffering from back spasms I was keen to get back into it so I ventured out, wrapped up warm and wearing my old "ish" Nike astro trainers that did the job of giving me some traction really well.
15 minutes of running to the gym led into 60 mins on the treadmill, core, some chest & shouders and then a good cleanse in the steam room.
Setting off home I opted for a walk along the river and past the Quay which looked awesome with the snow around. Some of the walk was almost like a scene from one of those films where millions of people have been killed and only a few random survivors venture out into towns and cities....quite eerie really.
I still cant understand how we almost come to a standstill when the snow hits? Especially after last years winter.
Resting now, slurping some coffee, watching the cricket and getting comfy on the sofa.....
60mins 2morrow followed by 2 x 90 mins over the weekend.
Nice........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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It's all about balance.......
Mon Jan 04, 2010 6:10 pm BEEF
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First day of the 10-in-10 and all is well.....
Weighed in at 19st 1lb so that's basically base camp for the next 10 weeks of healthy eating, disciplined training and "living the lifestyle"
Had a leisurely run to the gym this afternoon, 30 minutes at 10min mile pace with rucksack and legs felt ok. 10 minutes on the bike to cool the legs down and into some glutes function work followed by some upper body.
I'm looking to include more core and functional glute work on my non-running days in order to develop better balance and control as my long runs come into the reckoning. I've read a bit lately on how control in the hips/glutes can positively affect running fatigue. The only down side about todays gym session was weird tingling in my hamstrings after a set of double handed dumbbell swings (although this is the first time I have done them for 3 weeks)
I was sooooooo looking forward to hitting the steam room, a good sweat followed by a long cool shower and then home to chill out......
AND THE FRICKIN STEAM ROON WAS KNACKERED!!!
There was something up with the thermostat!!! BLOODY FITNESS FIRST!
I guess there is always 2morrow.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sun Jan 03, 2010 3:44 pm BEEF
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Geeze this mornings run was frickin cold!!!!
Ended up only doing 45 mins as my breathing was a getting a bit painful due to the cold.
Just signed up for the 10-in-10 Challenge set up by Nigel over at Runninng from the Reaper podcast, and the first official weigh in is 2morrow morning!!!
http://10in10challenge.blogspot.com/
The plan is to lose 10lbs in 10 weeks through a sensible eating pan and my marathon training.....god I'm gonna miss my cheese!!! and diet coke!!!
Fingers crossed.......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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So this is gonna be the year.......
Sat Jan 02, 2010 6:44 pm BEEF
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So 2010 is here, the year of my first marathon.......
Anything else gonna happen?
So far the followng are on the list:
Lose weight and keep it off
Go to a concert
Go to a decent comedy night
A week of mixed activities in Cornwall (cycling, surfing, coasteering etc)
Totally redecorate the house (summer job)
Get married and have a baby (ONLY JOKING DAD!!!!!)
well thats the first draft of "Things to do!" with more still to come.
Running wise I'm in the midst of sorting out a couple of training races prior to the VLM. So far I am looking at the Plymouth Hoe 10 on Feb 21st and the Duchy 20 on March 1st. I was thinking of the Sparks Half Marathon at Dorney Lake but the combination of travel, accommodation and possible lack of character that race has (4 pan flat laps around the Olympic Lake) made me decide to stay local.
The new phase of my programme has started with a sub-zero run in Bristol last night which ended with my upper body being covered in frozen sweat!!
Charlotte has gone down with a sickness (an diahorea) bug so I need to make sure I keep up my fluids and vits!!
Off to the gym with Geoff 2morrow morning, drop the kit off nd out for an hour plus (assuming routes are runable)
Monday sees the start of the 10-in-10 challenge which Nigel from "Running from the Reaper" podcast has set up. Baiscally it's a weight loss challenge to lose 10lbs in 10 weeks. I'm hoping that the increase in my running volume and a stricter diet plan should make this very do-able!
Watch this space......
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Bad day at the Office......
Wed Dec 30, 2009 3:19 pm BEEF
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I guess these days are going to happen so I had better get used to it......
To date I have had one "bad" run and today was number 2. Felt ok when I left the house but half way round I felt cr@p!!
That, coupled with forgetting my towel for the gym, didn't do much for my morale but it can't all be plain sailing. Due to run with Geoff this evening but not sur if I will, may just rest up. It's a bit strnge as my sunday runs (2x45 mins) always end up with the second run being much better than the first. Not sure if thats a physiological or psychological thing?
Lunch with Char was brief as she has a big work pile to get through, then a few bits in town to get sorted.
Now I'm a fairly placid and easy going guy who rarely gets rattled but the one thing that really pi$$es me off if ignorant idiots who walk along smoking like a train and casually blow their smoke into my pathway!!!
I swear one day someone will do this and I am going to pin them down and fart in their face!!!
Apart from that life's good........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Fitness First.......Customer Care last!
Tue Dec 29, 2009 7:19 pm BEEF
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Ok so here is todays rant.......
Char and I signed up with Fitness First back at the end of October, chose the last day of the month as I know these places have deadlines & targets to meet so managed to screw a very good deal out of them. Now the main reason for joining FF was so that I can train away from work (I'm a Strength & Conditioning Coach and live in a gym)
Now that may sound a bit of a waste of money but when I'm doing 10-12 hour days in the gym the last thing I want to do is to add to that time by training there, and to be honest apart from Char I don't really have any other vices.
SO we signed up and informed the membership guy that a friend had recommended us to join, now that should hve provided him with a nice little bonus..........2 months on........absolutely f**k all!
3 times I have spoken to them and all I get told is, we are waiting for news of when the rewards are coming in......what kind of service is that?
Oh well.........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Last 4 days in this comfort zone.....
Mon Dec 28, 2009 10:55 am BEEF
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SO...... only a few days left of 2009 and then we kick off 2010 with the next phase of my VLM training plan.
So far I have religiously stuck to my 2x45-60min runs during the week, and my 1x60-90min saturday run followed by 2x45min runs on a sunday.
The next phase includes 2x60min runs plus 1x90min and 1x60-75min.
To be honest I can't wait to get stuck into it but once that phase is over I'm pretty sure it's going to ramp up quite significantly.
Being able to go out and put in the 1hr26 run on Boxing Day was re-assuring that I'm making progress but the next 3 month aregoing to be a hell of a challenge!!
A couple of things that I may look at investing in are regular massages with the guys from Ocean Physio (http://www.oceanphysio.com) as well as looking at some form or relaxation/yoga class.
One negative element at the moment is trying to find a local half marathon or even two that I can use as training events. My first choice was Bath but that appears to be full.....more searhing I guess!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Somethings working......I think!
Sat Dec 26, 2009 6:22 pm BEEF
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Well another Xmas has come and gone and I've been fairly well disciplined with nutrition over the festive period.....so far!
As usual the family decided to take a morning drive down to the coast and take in some bracing sea air. Not wanting to spend time sat in a car doing nothing getting there I decided to run!!! I've done the route previously with times dropping from 1:45 down to 1:35 and now down to 1:26!!! A full 9 minutes off the last attempt which I'm happy with.
Admittedly it's a 10 mile run but anyone who know the route from Exeter, through Topsham, onto Lympstone and along the new cycle path to Exmouth knows tht there are a few nasty climbs and descents along the way.
So what's changed.... I guess the combination of an improving endurance base and a better mental approach has made the difference. Hills re still an issue as I find my calves tightening very quickly, thus slowing my pace more thn I would like, but that's something I need to address when speaking to Rob Moore next.
All in all though I'm happy with where I am at the moment.
After chatting with my brother-in-law Pete today he reckons I will get close to 3:30 for the VLM!! FOOL!!! Little doe he understand the concept of fatigue and tht a 10 mile time cannot be transferred directly into a 26mile time simply by multiplying it by 2.6!!!
So I have bet with him tht I will be closer to 4:30 than I will be to 3:30, whoever is wrong with this one coughs up $100 to my LIVESTRONG fundraising.
Talking of that if anyone feels generous enough to sponsor plese follow the link below......
Every dollar counts!! (yes it's in dollars as it's USA based) rough guide is $3 = £2
http://www.livestrong.org/faf/donorReg/donorPledge.asp?ievent=325632&lis=0&kntae325632=51D5B418D54E4E42ABC3F6D6977E9DD5&supId=77719694
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Now this is gonna be fun......
Thu Dec 24, 2009 8:32 am BEEF
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Off running in a bit, but looking out is seems that someone has flooded the streets if Exeter and then turned the freezer on full!!!
Luckily the route is along a footpath that is covered in gravel so should be runnable (if that is a real word!!)
Fingers crossed........
Also joined in the 10-in-10 challenge with Nigel from "Running from the Reaper" podcast. The challenege being to lose 10lb in 10 weeks.
Check it out..... http://10in10challenge.blogspot.com/2009/12/10-in-10-in-10.html
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Green travel?....my arse!!!!
Wed Dec 23, 2009 2:04 pm BEEF
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So a day off from training (ish)......
Decided to jog the 10 minutes down to the gym (Fitness First) only to discover that yet again they haven't bothered to grit the car park..... it's like an ice rink, but not to worry they have our monthly payents so getting into the gym isn;t a major concern!!
Dropped off my rucksack and out onto the road for a ligh 20 minute sow run to loosen the legs off.
Now let me tell you about Exeter.......
Too many bloody traffic lights, a one way system that was designed by a drunk planner tucked away in a dark cupboard who only sees daylight once a year. So we have great cycle route that runs from one edge of the coty, along the river, through the Quay area and all the way down to the estuary of the River Exe. Further plans to extend are underway but for some frickin reason they fail to grit/maintain the cycle route during this cold snap.
This morning I saw 2 cyclist simply slide onto the back/ass because the cycle path wasn't looked after. And here we are being asked to find alternate/greener ways of travelling.
What a load of bull$hit!!!
So due to the awful path conditions it took me nearly 30 minutes to get back.
tut tut Exeter City Council!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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It's like watching Torvill & Dean......
Tue Dec 22, 2009 6:32 pm BEEF
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Sadly Geoff couldn't make todays run due to work commitments so I ventured out alone for a 5.4 mile lumpy run from home, around the fringe of the coty centre, along the river and up the final mile drag home. All was good until I got to the river and it could have gone very, very wrong.
The Quay here in Exeter is lovely, very picturesque and fairly flat. Sadly a chunk of it is either fairly new tarmac or old cobbles which with the current weather conditions turn into mini ice rinks. Now being of a somewhat "larger" stature this gets even more dodgy as I ended up "Mincing" along for a mile or so as if I was smuggling something in my tights!!! Not pretty!!!
May have to address this with alternate routes......oh well
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Mon Dec 21, 2009 9:58 pm BEEF
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After what has been the busiest time at work I cn now actually commit some quality time to blogging what's going on as this fatboy trains for the VLM 2010.
So far everything is going according to plan with 4 weekly runs set out as follows:
Tuesday: 45-60 mins
Thursday: 45-60 mins
Saturday 60-75 mins
Sunday: 2 x 45 mins
Using these sessions up to the start of he New Year should give m a decent base from which to step up to the next level in 2010.
Motivationally I a loving the challenges that lie ahead and actually look forward to each run despite the weather turning "chilly."
Geoff & JJ (training partners) have been great and havehardly missed a run despite Geoff being a new dad he has managed to get out 3 times a week which is a huge help to me.
JJ has managed to get himself a place in the VLM, also running on behalf of Team Livestrong.
I'm in a bit of a dilemna at the moment as I can't decide whether to invest in a Garmin or Polar GPS monitor. At present I am using iMapmyrun on my iPhone but O2 have issues with their internet set up locally so my runs tend to be interupted and not that accurate.
Thoughts from anyone with any experience of Garmin/Polar GPS set ups would be appreciated
Gonna keep on top of this blog so if you dont see a fresh post every other day then give me a nudge!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sat Dec 05, 2009 5:53 pm BEEF
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Still alive but busy.......too frickin busy!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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So what's all this pacing stuff about......?
Fri Nov 20, 2009 9:38 am BEEF
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Ok so training seems to be going well to date, runs are becoming comfortable, lasting the time fairly well and managi9ng to keep the HR within guidelines.
The only problem is the pacing......
Flats are fine, controlled and even paced.....
Downhills are fine too......
But uphill is frickin awful.....
I understand the concept of shortening my stride uphill but my HR jumps by 20-30bpm. The obvious "control" method will be setting my watch to beep if I go above my limits but when I've tried that I end up walking purely to get my HR down again.......
Very confusing and frustrating.
Busy weekend ahead which means juggling the following:
1 x 60-90 minute run on saturday
2 day spinning course inc 4 classes
2 x 45 minute runs on sunday
So the question is.......
Do I bin the runs and just focus on completing the Spinning course and start the running again on monday, or do I get it all in?
Oh well.....onwards and upward!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Mon Nov 16, 2009 5:51 pm BEEF
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Test version of the fundraising page is now up....comments welcome
http://www.runfatboysrun.co.uk/
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Mon Nov 16, 2009 8:42 am BEEF
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Well two training days have passed and the legs feel worringly good.
Yesterdays double run day felt fairly good so mildly smug about it all.
Now to crack on with the fundraising side of my VLM quest..........
WATCH THIS SPACE
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Fri Nov 13, 2009 9:34 pm BEEF
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Just heard from Colleen @ LIVESTRONG that I do have a place unning on their behalf at next years Virgin London Marathon!!!!!
COME ON!!!!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Thu Nov 12, 2009 7:49 am BEEF
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Met up with Rob Moore yesterday (Tri Coach based in Exeter) and discussed how a lard ass like me is going to drag my sorry backside around Londons streets for 26.2 miles........
So the plan is to get 4 runs a week in up until Xmas.
2 x 45-60 minutes
2 x 60-90 minutes
This shouldn't be a problem as I'm not far off that at the moment.
Looking to up it in the New Year with a view to getting a HM done in February and another in March (probably the Bath HM)
From there I will look to get 1 or maybe 2 thre to four hour runs done prior to the big day.
Chatting through this has kind of reassured me that despite not being designed for this kind of event.........I can do it!!!
Now all I need is for the London contacts from LIVESTRONG to sort out my entry confirmation!!!!!!
COME ON!!!!!!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Mon Nov 09, 2009 7:32 am BEEF
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Well it's been a week or so since the last post (mainly due to being so busy at work and too tired in the evenings to turn the laptop on!!) but I'm still alive and training seems to be going ok.
Managed to get out a couple of times last week with Geoff for some relatively gentle "rolling hill" runs and they seem to be getting easier.
Saturday saw the return of Geoff to my weekly Powderham run along the river. Previously he has only done it once and spent the last 10 minutes of it calling me every name under the sun and swearing he would never do it again.
This saturday he knocked 5min 30 secs off the previous time and actually enjoyed it.
This week sees the programme kick off officially despite still not having heard anything from Livestrong to confirm my place. I'm hoping that the original email stating "YOU DEFINITELY HAVE A PLACE" will be honoured.
So what else is going on........
Friday saw Char and I start our christmas shopping. I know that seems mega early but I really can't be doing with hitting the shops in December when town looks like a ruddy ants next......people buslting around carrying 20 bags each shouting at their kids who are running around spraying crazy string everywhere....nightmare!!
Work is as manic as ever and I'm getting to the point where I'm starting to think "I can't wait until the end of term!!"
Watched the Eng v Aus rugby on saturday followed by the Wales v NZ game...... the question needs to be asked "Why are we so far behind these teams in terms of speed and ambition?"
Oh well, lets hope we beat Argentina on saturday!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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The Fat Boy is back.......
Sat Oct 31, 2009 6:52 pm BEEF
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After 3 days off with back pain I'm back running and feeling good.
The programme kicks off monday but with on dilemna......
Do I set my training runs on a time basis or distance?
Spoke to a couple of people who have differing views......gonna post something on the Training Forum to gauge opinions.
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Thu Oct 29, 2009 7:29 pm BEEF
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Just popped in to see little Poppy Downes......7lb 7oz and so cute!!!
Mum and daughter both doing well....
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Thu Oct 29, 2009 10:13 am BEEF
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Geoof and Lucy's first baby is on the way!!!!!
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Wed Oct 28, 2009 7:16 am BEEF
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Ok so back to back runs yesterday went well despite a bit of a back niggle.
Woke up this morning and it feels like someone has their hand inside my groin squeezing my hip flexors........frickin hurts!!!!
Need to grab one of our physios and see what the damage is.......
bugger.........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Tue Oct 27, 2009 7:41 pm BEEF
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So a busy day of sessions plus managed to fit in 2 runs.....
An easy 6k treadmill run at lunchtime followed by a 50 minute quicker tempo run with Geoff this evening.......
Quite enjoyed them
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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Sun Oct 25, 2009 6:58 pm BEEF
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Gym session with Geoff this morning followed by a good sweat in the steam room.
5miler this evening in 45 and felt good for once........
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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And the beat goes on.......
Sat Oct 24, 2009 3:54 pm BEEF
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So this mornings usual run to Powderham was shelved due to feeling lazy and rain.
Lunch with Char in town followed by sorting out some old football and sports kit for our friend Penny to take to Ethiopia where she goes each year to do voluntary work at a couple of orphanages.
Then into the gym for a 10k which in the end turned out to be very comfortable. Kind of thinking to do this every sunday as one of my long runs simply to get guaranteed miles into the legs. For some reason the thought of long cold winter miles doesn#t really appeal....but it almost feels like cheating!
Off to the gym with Geoff in the morning followed by a lazy day around the house and another 10k in the evening.
Tonight see Char knocking up a tasty little Mexican  (closest I could get to a sombrero!!)
_________________
www.runfatboysrun.co.uk/
www.exercisescienceconsulting.co.uk
www.oceanphysio.com/
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[ New Topic ] Goto page 1, 2, 3 Next
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but she is going to be busy with her training contract at Slee Blackwells.