running

My First 10k Run

simon Fitness, running , 2 Comments

I have been looking forward to running my first 10k for around 6 weeks. My guide runner and I have been training hard, determined to put in a good time. So when I awoke this morning and it hurt to stand there was no way I was missing this run.

The pain was mainly on my heels, this makes running slightly easier as my footfall is front/mid so I never strike my heal. So I was quietly confident this wouldnt be an issue. The journey to the drop off point was full of chatter about how the rain may effect us, did I mention it was raining? Boy was it raining.

Exiting the car we began being pelted with rain, no matter it wont get much worse I’m sure of it! We began the run with a steady pace repeating aloud the mantra, “keep it slow, keep it slow”. The first mile was a breeze, then the rain really hit us.

Huge drops of rain that could surely fill a shot glass, instantly our clothes became a chafing second skin. There was nothing else to do but laugh. Why did we think summer clothes would be appropriate for this run?

We crashed into the puddles as they grew in size, trying to dodge the splash or at least get a sneaky hit on each other. By now our shoes were soaked through, but hey at least we were halfway.

Passing the 3 mile marker we both found a second wind, our stride length increased as did our pace. Scott bounded into a swimming pool of a puddle, shooting dirty cold water right up my shorts, great a wet crotch! With our 1.5 mile marker rapidly approaching we decided to head home the back way, a long gradual incline followed by a slight decline.

As we dropped into single file we hit water slightly deeper than anticipated. With the puddles being deeper than our shoes it made running difficult. So we quickly hopped onto the road and ran the white line. My iPhone signalled the final 400m so we up the pace and finish on a high.

A record of 50:37 for our first 10k, injured and in the rain. Proud of that time!

Vibram Pain

simon Life, running , , Comment

Around these parts the temperature rarely breaks the 20 degree barrier. So as soon as the sun is out its time to play outisde.

Scott came around about mid afternoon and after playing with MacSpeech we decided to go feed the ducks at the local pond. Now I live around 500m from the duck pond so I figure it would be around 1.5k round trip. A great distance to use my Vibrams to increase my foot strength a little.

With vibrams on we headed out to feed the ducks, just as we tossed in the last few pieces of bread Scott mentioned checking out the pavement around the back, see if it could be a possible new running route.

We trekked the extra 1km to the pavement, its a beautiful pavement, a real long stretch of fresh new tarmac. No random posts in the middle of the path just a loooooooong stretch of great guide running territory. We decided to walk the opposite way around the path, to see if it continued into a nearby village.

This is where the pain began, with the sweltering heat the beautiful tarmac was baking my feet. Every time we reached a corner in the path we continued, afterall the path must end soon!

The walk continued a little further than anticipated passing the local airport, the school, the wildlife park and the fishing lakes. By now my feet were on fire each step was becoming painful, damn you Vibrams!

We discussed swapping shoes but when Scott realised I had been sweating sock less in the Vibrams he quickly said no. As I began gritting my teeth through the pain Scott suggested we stop off at the nearby pub and call in a lift.

A welcome beer and a chance to rest my feet I rang Sian. The lift home secured I limped to the car complaining the sunday 10k will be difficult.

Running Point

simon Fitness, Life, running , , Comment

Todays run was special for 2 reasons, its my birthday and I had new Nike gear to wear.

Sporting my new Dri Fit Nike short sleeve we headed out on a 2 mile “sprint”. We walked to the edge of my housing estate and began our run, overzealous we began a furious pace.

Being willed on by my new Nike threads we hit the long hill leaving the village. We achieved a mystifying 7:44 pace on an incline. Rounding parrots corner for the next uphill stage we were beginning to lag.

As mentioned numerous times I run shoulder to shoulder with my guide runner. However this particular uphill has a few unique traits which allow me to take point.

The hill is made up of a thin path flanked at both sides by grass. This allows me to correct my position depending on footfall and the feel of the grass. Feeling the long strands of grass on my left leg the next foot strike is a correction to the right. Repeating the process of minor corrections allows me to run point for a .75 mile stretch.

Running point is a great psychological boost, dictating pace and direction for once I am the guide runner.

The pace proved a little adventurous for my guide runner and we decided to take a little breather. I continued to take point which proved a little hazardous as I ran into the road and into oncoming traffic. Undeterred and with a quick correction we were home stretch bound!

Finishing the run we began to dissect our pace. We decided energy conservation is our new mantra. Heading out of the gate too fast always results in poor performance. Start slow finish fast!

Pancake Power

simon Fitness, Life , , Comment

In preparation for todays personal best I began the day with the usual eggs, bacon and pancake stack. The challenge today was 5.5 miles.

Scott arrived and we set off for a new drop off point. We decided on a new route which would place us on the usual stretch home with around 4.5 miles to go.

Now whenever we choose a new route I have to try and memorise the terrain and curbs. There was a slight hair raising moment where I believed the path went straight on, this however placed me into oncoming traffic.

I quick shout of “wrong way!” and I was back on course. The first mile melted away as we joined the home 4.5 mile stretch. This long slog allows your mind to wander.

Today I began noticing how aggressive my foot strike can become. This is due to the undulating sidewalks, whenever we pass a drive way the sidewalk will dip then raise. So the dip generally results in a longer than anticipated stride so I heel strike heavily.

I doubt this problem can be solved by increased communication from my guide runner as the flow of information would be way to high. I do memorise a number of the dips and raises and have amended my running position, but I feel it will simply be a bug to bear.

The run was far easier than either of us anticipated, next weeks challenge a 10k!

P90X Is Childs Play

simon CrossFit, Fitness, Life , , , , Comment

Today my guide runner and I decided to continue our adventure into CrossFit.

Now for a little background I have completed the P90X program recently. It is a great program for building the glamour muscles, the biceps, triceps and shoulders. It is also a pretty good workout for people with low vision, as the audio instructions are reasonably precise. So I would definitely recommend for low vision people looking to get fit.

However preparation for a return to CrossFit it is not. I fatigued so quick today it was laughable. Also turns out isolated triceps movements are pretty useless prep for real dips.

The workout consisted of:

21-15-9
HSPU
Dips
Pressups

I fatigued in round 1 and barely made it through the supposedly quick routine.

After finishing we decided to regain some confidence and go for a little run. A steady 1Km warm up and then a few sprints.

We began our 1Km warmup. With a few concise instructions from my guide runner we were making great progress. Then he spouted out a fantastic instruction “yeah loads here, there is cars, posts and loads of shit”.

No left, right, curb just “loads of shit”. We both started laughing as I was gently nudged to the right of the car.

Run complete time for some sprints! This was literally a tonne of fun, will certainly be doing high speed sprints in the future.

Heat

simon Fitness , Comment

The build up for todays run began yesterday when my guide runner sent me a text. “its gonna be even hotter tomorrow”, no worries we be fine!

I started this morning off with the usual pre run breakfast of, eggs, bacon, pancakes and OJ. Perhaps not strictly diet safe but I convince myself I need the energy, so go in heavy with the syrup.

I did play it calorie safe on the bacon and fed some to a neighbourhood cat, who I have decided to name Swoosh.

Sian dropped us off at the Doncaster racecourse a little over 5 miles from our house. We began the run in the shade with a steady pace, rounding the first corner we are hit by the heat. The first mile went well, on pace and feeling energetic. The second mile the sun was beginning to take its toll.

At the end of the 2nd mile fatigue hit, damn you sun!

It was time to dig really deep and adapt a little ultra marathon methodology. Walk the hills. This decimated our pace but would hopefully give us the distance finish.

Entering my estate only half a mile to go! Now when we fatigue it is easier for me to run on the road so my guide runner gets a little break from instructions. This resulted in some driver shouting “the road isn’t for running!”. My guide runner pointed out she was a little rotund and was perhaps confused by exercise.

Only 200m left to go, thank god. We had made it, practically 1st and goal! Completing the miles we congratulated ourselves for even attempting the run in this heat.

Did make me ponder, can I take the heat in a 100 miler?

Inspiration

simon CrossFit, Fitness, Life , , 1 Comment

I was reading blindgal’s blog yesterday and came across the story of a blind fifth grader running unassisted.

Thanks to a guide rope that is attached to a pole in the centre of the track, holding onto the rope allows Hunter Hall to run unassisted.

This is a simple idea and one I have had in the past. If I ever have the opportunity to have my own running track you can be sure I will have such a setup.

After reading this story I figured I would give an unassisted run a shot.

In the fields behind my house there are two football pitches that run back to back. I figured if I set myself in the centre of one of the posts and ran I should be able to achieve around 200m without running into anything. So with the aid of Nike+ to give me audio distances feedback, I went for it.

To make things even more interesting I decided to make the run todays Crossfit WOD.

Four Rounds
400m Run
50 Squats

After a few mishaps with Nike+ the first two runs went real well. Powering through the squats onto my third run I coughed out huge amounts of phlegm, I could feel the wall rapidly approaching. Thankfully I had just reached the 400m, time for some more squats.

The last run saw an incredibly reduced pace and the last set of squats I had to break into two 25’s. I managed to finish with a time of 15:08. I could easily achieve a sub 12 with a guide runner as I would of been far more confident and really gone for it on the runs.

But I got out there and did it unassisted so a win regardless!