Day 57: Working from home today so did an easy 4 and half mile run after work. As I said in my last post I stripped out the hills and tried to make it as easy as possible. Hoping that i'll be able to get out tomorrow for a harder session. 10,623 steps.
Day 58: Well my tactic worked perfectly. My legs felt fine today and I was raring to go after work. I decided to go for one of my old sessions which is about a 0.3/0.4 mile rectangle. Where I go fast the 2 short sides and one long side - then walk the other long side to recover. So it basically worked out as 2 minutes fast running followed by 2 minutes walking for recovery. I did this 10 times. It felt good up until the last few reps and I was really pushing it. In total including warm up and warm down it came to just over 6 miles. Total steps for the day was 12,409.
Day 59: Easy day today so 59,394 steps. Only joking - 10,612 really. :-)
Day 60: Headed through to Livingston today to meet up with one of my work mates Andy. We meet up for lunch in the office canteen and chat a about parkrun a lot so it was good to see what the Livingston parkrun was like and hangout. Andy likes to start nearer the front and since going by our times we are about the same pace I joined him. For the first km he was running just in front of me until we reached a short, sharp hill. Then I overtook him and never saw him again until the finish. I really liked the route. It does a wee loop, then goes out along the river, turning into a trail, then crosses a bridge and you go back down the other side of the river. Then you do half of the loop you did at the start. I would say its an undulating course. All the hills seemed to be short and sharp and same with the descents. I crossed the line in 26.11 which I was delighted with. Andy ended up getting a PB too in 27.14. In the afternoon I went for a nice 4 1/2 mile walk to get up the step count a bit. 17,520 steps.
Day 61: An easy day today. 6 and half mile walk round the southside of Glasgow. 15,608 steps all together.
Day 62: In the office today but one of my trains was running late so I got in later. I still walked from the station to the office on the way in but decided to get the bus on the way back so I could get my usual train home. Once I was home though I did an excellent hill session on one of the toughest short hills in the area. I did it 10 times and was pretty consistent averaging around a minute per rep. Steps total for today was 18,864 steps.
Day 63: In the office again. Legs were stiff from yesterday so a well deserved recovery day. So all walking - 12,748 steps.
Here are the stats for the week:
My average steps for week 8: 14,055
My overall average: 13,234
My team's average steps overall: 13,973
My team's ranking in our department mini league after week 8: 4th out of 8 - same as last week
My team's ranking across all companies competing in GCC after week 8: 9724 out of 48,444 - Down 1,540 places on last week.
So still slipping down the leaderboard but again that is because people leave it a few weeks and then upload their steps all at once.
For me it has been my best week yet. 4 really good runs. If I can get into a routine of doing this that would be amazing.
Wednesday 27 July 2016
Wednesday 20 July 2016
Steps Challenge Week 8
Day 50! Yeah half way. Working from home today so went for a run after work. Added another couple of more hills to my old 4 1/2 mile route. So ended up doing 5 1/2 miles. It was one of those runs where I actually felt better and better as the run went on. Not sure what the legs are going to be like tomorrow but I was pleased with the way this one went. Unfortunately my pedometer fell off at some point during the run so I would guess I did 12000 - 13000. I just entered it as 12,000 into the website.
Day 51: A new day another new pedometer! Working from home and decided that my legs needed a break after yesterday. So after work I did a 4 1/2 mile walk. Ended up with 12,635 steps altogether.
Day 52: Easy day today as I rest up for the weekend but had a walking meeting so that boosted the steps a bit. 14,713 steps.
Day 53: Today I went to Linwood parkrun for its second ever event. The course is 2 laps of paved/gravel paths. I positioned myself probably about 3/4 of the way back. When we got started although the path is narrow, there is plenty of room to run on the grass. So by the time we enter the woodland bit where the grass is replaced by bushes either side. I would say most people sorted out where they should be in the pack. As we turned to go along the back straight it turns into a very narrow trail where there is really only enough room for one at a time and at a stretch 2. But it soon increases to 2 a breast. As I found when the next 2 guys in front started chatting side by side. For a while I thought just to stick to their pace and save myself for the next lap. But then I realised I had plenty left and I was feeling strong. So said "excuse me please" and I was on my way.
As we got to the 1 lap, 2 lap split, I looked ahead and noticed the next runners ahead of me were way in front. So when I got round to the narrow bit again there was absolutely no problems of having to get past people. After that bit I caught quite a few people and I was thinking to myself whether I should start going for it more and if so when. In the end I felt like I could of gone for it more but I was more than pleased with my time of 26.34 which is my second fastest 5k this year. I did like Linwood parkrun. It's fast, flat and it is a nice course too.
In the afternoon I went for a 6 mile walk. So a pretty monster day with the step count. 21,491 steps which is my second highest step count for a day since I started doing this.
Day 54: Just a nice leisurely 4 and half mile walk today. 11,266 steps.
Day 55: Very tiring day today due to a dodgy night sleep so no running today. 13,268 steps.
Day 56: annnnnnnnd all walking today but I had a good sleep! 13,234 steps.
Here are the stats for the week:
My average steps for week 8: 14,087
My overall average: 13,132
My team's average steps overall: 13,960
My team's ranking in our department mini league after week 8: 4th out of 8 - down 1 place on last week
My team's ranking across all companies competing in GCC after week 8: 8,184 out of 48,444 - Down 1,509 places on last week.
Quite a few of the team haven't updated there steps for this week hence the big drop in places. But overall I had a good week with my second highest step average for one week. Day 53 with the parkrun and 10k walk certainly boosted it.
But at the same time I am slightly disappointed as I wanted to do more running. Thursday I was still recovering from Wednesday, then Monday I was just too tired full stop. So I'm planning on making sure my easy runs are easy so will be stripping back out the hills for now. Then hopefully build up to doing easy/hard days alternately.
Day 51: A new day another new pedometer! Working from home and decided that my legs needed a break after yesterday. So after work I did a 4 1/2 mile walk. Ended up with 12,635 steps altogether.
Day 52: Easy day today as I rest up for the weekend but had a walking meeting so that boosted the steps a bit. 14,713 steps.
Day 53: Today I went to Linwood parkrun for its second ever event. The course is 2 laps of paved/gravel paths. I positioned myself probably about 3/4 of the way back. When we got started although the path is narrow, there is plenty of room to run on the grass. So by the time we enter the woodland bit where the grass is replaced by bushes either side. I would say most people sorted out where they should be in the pack. As we turned to go along the back straight it turns into a very narrow trail where there is really only enough room for one at a time and at a stretch 2. But it soon increases to 2 a breast. As I found when the next 2 guys in front started chatting side by side. For a while I thought just to stick to their pace and save myself for the next lap. But then I realised I had plenty left and I was feeling strong. So said "excuse me please" and I was on my way.
As we got to the 1 lap, 2 lap split, I looked ahead and noticed the next runners ahead of me were way in front. So when I got round to the narrow bit again there was absolutely no problems of having to get past people. After that bit I caught quite a few people and I was thinking to myself whether I should start going for it more and if so when. In the end I felt like I could of gone for it more but I was more than pleased with my time of 26.34 which is my second fastest 5k this year. I did like Linwood parkrun. It's fast, flat and it is a nice course too.
In the afternoon I went for a 6 mile walk. So a pretty monster day with the step count. 21,491 steps which is my second highest step count for a day since I started doing this.
Day 54: Just a nice leisurely 4 and half mile walk today. 11,266 steps.
Day 55: Very tiring day today due to a dodgy night sleep so no running today. 13,268 steps.
Day 56: annnnnnnnd all walking today but I had a good sleep! 13,234 steps.
Here are the stats for the week:
My average steps for week 8: 14,087
My overall average: 13,132
My team's average steps overall: 13,960
My team's ranking in our department mini league after week 8: 4th out of 8 - down 1 place on last week
My team's ranking across all companies competing in GCC after week 8: 8,184 out of 48,444 - Down 1,509 places on last week.
Quite a few of the team haven't updated there steps for this week hence the big drop in places. But overall I had a good week with my second highest step average for one week. Day 53 with the parkrun and 10k walk certainly boosted it.
But at the same time I am slightly disappointed as I wanted to do more running. Thursday I was still recovering from Wednesday, then Monday I was just too tired full stop. So I'm planning on making sure my easy runs are easy so will be stripping back out the hills for now. Then hopefully build up to doing easy/hard days alternately.
Wednesday 13 July 2016
Steps Challenge Week 7
Day 43: (Still in Paignton) Today we went to the Eden project which was about a 3 hour round trip on the train. I've always wanted to go but have not been down this part of the country in years. I was not disappointed incredible place. And lots of walking too plus the usual post tea walk making 12,012 steps for the day.
Day 44: Today we went to Okehampton castle in the morning then Canonteign waterfall in the afternoon. I especially enjoyed the waterfall as we hiked all the way to the top of it and it was quite a dramatic drop. Then we had a walk along Dawlish sea front followed by the usual sea front walk after dinner at Paignton. 14,930 steps.
Day 45: Today was the day I left my folks and traveled back up to Scotland by train. They dropped me off just after 9 am at Newton Abbot train station so I had an hour and a half to kill. So I had a walk around Newton Abbot. Then I had to change train in Birmingham and had a couple of hours to kill there. So got some lunch and then had a look round the shops there. So even though I traveled a fair chunk of the country I still managed to hit 10,000. :-)10,428 steps to be precise.
Day 46: Easy day today as I rest up for tomorrow's race. 12,161 steps.
Day 47: I did the Crieff 10k today which has its own blog. 15,158 steps.
Day 48: Recovery day today. 13,195 steps all walking.
Day 49: Legs almost feel recovered from Crieff now. Hopefully be out running tomorrow. 13,323 steps.
Here are the stats for the week:
My average steps for week 7: 13,030
My overall average: 12, 846
My team's average steps overall: 13,957
My team's ranking in our department mini league after week 7: 3rd out of 8 - Same as 2 weeks ago
My team's ranking across all companies competing in GCC after week 7: 6,594 out of 48,444 - Up 304 places on 2 weeks ago
So due to everyone updating there steps onto the website we actually went up in the rankings this week!
Although I only had one run this week, it was still a good week. But with Kielder marathon and Dunoon half marathon out of the picture I do feel I need some new races to target which have realistic time frames to train for. I still have my goal of sub 27 minute at Pollok parkrun which can't be far away and also 500 miles for the year. I think I may try the marcothon again in December which is running at least 3 miles every day in December.
Day 44: Today we went to Okehampton castle in the morning then Canonteign waterfall in the afternoon. I especially enjoyed the waterfall as we hiked all the way to the top of it and it was quite a dramatic drop. Then we had a walk along Dawlish sea front followed by the usual sea front walk after dinner at Paignton. 14,930 steps.
Day 45: Today was the day I left my folks and traveled back up to Scotland by train. They dropped me off just after 9 am at Newton Abbot train station so I had an hour and a half to kill. So I had a walk around Newton Abbot. Then I had to change train in Birmingham and had a couple of hours to kill there. So got some lunch and then had a look round the shops there. So even though I traveled a fair chunk of the country I still managed to hit 10,000. :-)10,428 steps to be precise.
Day 46: Easy day today as I rest up for tomorrow's race. 12,161 steps.
Day 47: I did the Crieff 10k today which has its own blog. 15,158 steps.
Day 48: Recovery day today. 13,195 steps all walking.
Day 49: Legs almost feel recovered from Crieff now. Hopefully be out running tomorrow. 13,323 steps.
Here are the stats for the week:
My average steps for week 7: 13,030
My overall average: 12, 846
My team's average steps overall: 13,957
My team's ranking in our department mini league after week 7: 3rd out of 8 - Same as 2 weeks ago
My team's ranking across all companies competing in GCC after week 7: 6,594 out of 48,444 - Up 304 places on 2 weeks ago
So due to everyone updating there steps onto the website we actually went up in the rankings this week!
Although I only had one run this week, it was still a good week. But with Kielder marathon and Dunoon half marathon out of the picture I do feel I need some new races to target which have realistic time frames to train for. I still have my goal of sub 27 minute at Pollok parkrun which can't be far away and also 500 miles for the year. I think I may try the marcothon again in December which is running at least 3 miles every day in December.
Sunday 10 July 2016
10/07/16 - Crieff 10k
After the Killearn 10k last month, I was looking for another 10k in July. I literally searched something like "10th July 2016 10k in Scotland" and up came the Crieff 10k. Fast forward to today and I find myself on the start line. I had done a bit of research on the course. From the map it looked like there was quite a big hill early on then the second half seemed quite flat as it runs along beside a river.
We set off bang on 11 am. The start is in a grassy field so everyone is quite spaced out. That is until you have to run round the back of an astro turf pitch after about 100 meters. This would slow the pace down anyway. But even more so that it turned into a mud fest and everyone was walking through it. Then about half way people started trying to avoid it by going either side of it. I took this opportunity to go straight through it! The race then goes onto a road and continues on it for the first km before turning up right on to a path. This is where it starts to get interesting. This was the hill. I managed to run most of it. Then just when I nearly reached the top the incline got steeper and I had to start walking. Obviously I did not know I was near the top at the time having never done the route before. Plus its all forest so you can't actually see any peak or anything.
Up until half way from the peak I didn't walk as it was more rolling terrain on trails. It was a lot of fun and there was enough space to pass people or be passed. There was also muddy bits too to negotiate or go straight through. There was also pipers dotted about the course to which was a nice touch.
After half way I was really pleased to see a drink station as I needed one by that point. I did expect the course to flatten out here but there was another hill to go up. I wasn't really prepared for it mentally or physically and just walked up it. I got going again at the top of it and after about 6k the course drops down to the river till about 8k. This was a wide well used trail now. No mud or rocky bits or anything like that. Just flat and easy running where I managed to start picking off people. Just after 8k there was another hill. I decided this time that there can't be much more in the way of hills so went for it. This one seemed to last forever and after breaking the back of it, I had to walk the last incline. But after that the final km was all flat/downhill. Back along the road we went along at the start/round the astro turf pitch which was a lot quieter this time! Then across the field to the finish in a time of 1.02.35 (watch time).
The time I got was actually pretty much exactly the same time I ran in the Killearn 10k. But this was a lot more tougher course with over 500 feet ascent. So probably the toughest 10k I have ever done (barring hill races) but it was also the most fun. Trails, mud, long ascents, long descents, flat bits to stretch out a bit, forest, river, pipers - it has everything!
Now I'm off to practice hills more!
We set off bang on 11 am. The start is in a grassy field so everyone is quite spaced out. That is until you have to run round the back of an astro turf pitch after about 100 meters. This would slow the pace down anyway. But even more so that it turned into a mud fest and everyone was walking through it. Then about half way people started trying to avoid it by going either side of it. I took this opportunity to go straight through it! The race then goes onto a road and continues on it for the first km before turning up right on to a path. This is where it starts to get interesting. This was the hill. I managed to run most of it. Then just when I nearly reached the top the incline got steeper and I had to start walking. Obviously I did not know I was near the top at the time having never done the route before. Plus its all forest so you can't actually see any peak or anything.
Up until half way from the peak I didn't walk as it was more rolling terrain on trails. It was a lot of fun and there was enough space to pass people or be passed. There was also muddy bits too to negotiate or go straight through. There was also pipers dotted about the course to which was a nice touch.
After half way I was really pleased to see a drink station as I needed one by that point. I did expect the course to flatten out here but there was another hill to go up. I wasn't really prepared for it mentally or physically and just walked up it. I got going again at the top of it and after about 6k the course drops down to the river till about 8k. This was a wide well used trail now. No mud or rocky bits or anything like that. Just flat and easy running where I managed to start picking off people. Just after 8k there was another hill. I decided this time that there can't be much more in the way of hills so went for it. This one seemed to last forever and after breaking the back of it, I had to walk the last incline. But after that the final km was all flat/downhill. Back along the road we went along at the start/round the astro turf pitch which was a lot quieter this time! Then across the field to the finish in a time of 1.02.35 (watch time).
The time I got was actually pretty much exactly the same time I ran in the Killearn 10k. But this was a lot more tougher course with over 500 feet ascent. So probably the toughest 10k I have ever done (barring hill races) but it was also the most fun. Trails, mud, long ascents, long descents, flat bits to stretch out a bit, forest, river, pipers - it has everything!
Now I'm off to practice hills more!
Friday 8 July 2016
Steps Challenge Week 6
Day 36: Working from home so I did a run after work. Included an extra hill so it was 4.7 miles in total. Unlike the last time I did this route I did manage to take it easier for the first few miles. But then ended up speeding up for the last 2. Which is bound to happen as they are predominantly downhill miles. 10,864 steps.
Day 37: Wanted to get out running today, but everything I should have learnt last week about diet I did not apply today! Got up too late to have breakfast. Then was going to get my mid morning/afternoon snacks which are bananas. Only to find I had no money on me so just left it. Got home and was just absolutely exhausted. So 13,473 steps all walking.
Day 38: My usual Friday, easy day - 13,000 steps exactly.
Day 39: My first visit to Drumchapel parkrun today. Its a 3 lap course with 2 main hills to contend with on each lap. By the third lap I was pretty much crawling up them! I would call it shuffling but definitely not walking! It is a tough course but I like it. The path is generally the width of your average pavement all the way round. So it doesn't really have the capacity to become a big parkrun in terms of numbers but that doesn't really matter as long as not too many people turn up. I wore my new trail shoes today which I didn't really notice - which is a good thing! Even with throwing in some more hills into my training runs it didn't really prepare me for this but hopefully next time I have a go at this parkrun I'll feel stronger up the hills and recover better on the downhills. Still managed a sub 30 mins again so all good. 12,882 steps.
Day 40: Sore legs after yesterday's run but I was going on holiday in the afternoon so needed to get the steps in early. Thought I might as well try a run and just see how it goes. Worst that could happen is I end up walking! I took it very easy and managed 3 miles then had 2 short walk breaks in the next 2 miles. So 5 miles and 10,000 steps done before 10 am. :-) 12,397 all together for the day as the folks and I headed for just south of Birmingham.
Day 41: Travelled between Birmingham and Paignton which was to be our home for the week. In between we visited relatives in Bristol and went to Cheddar Gorge for lunch and a nice stretch of the legs. When we got to Paignton we went for a nice walk along the sea front both before and after dinner. I did have concerns about reaching 10,000 steps on holiday, especially on the travelling days but had no problems at all. 12,725 steps today.
Day 42: Lots of exercise today. Went to Babbacombe model village in the morning which is an amazing place. So well done. Then a walk round Exeter in the afternoon. When we got back to the hotel which was on the sea front I had time to go out for a run before tea. Route choice was actually decided the moment I entered the town. The road which goes into Paignton starts off really high up before having a long and at times steep descent towards the sea front. So my plan was to see just how far I could run up it. The answer? Well after 3/4 of a mile of relentless uphill I had to take a walking break. About a minute later the hill levels out a bit to a more gradual ascent but I was done in by then. So decided to run/walk up to 1 and 1/2 miles then turn back giving me 3 miles. I flew back down. It was a lot of fun. Then after tea went for a nice walk along the sea front again. Second best steps day so far with 20,625. A very good day!
Now I would normally do stats now but as I was away I didn't take the stats on Wednesday. To summarise personally I had a very good week averaging 13,708 steps. My team is really starting to slip down the rankings sitting at 9000 + place at the moment. Some have not updated for a while but it seems as well like other teams are gradually doing more too. I'll try to resume usual order next week.
Day 37: Wanted to get out running today, but everything I should have learnt last week about diet I did not apply today! Got up too late to have breakfast. Then was going to get my mid morning/afternoon snacks which are bananas. Only to find I had no money on me so just left it. Got home and was just absolutely exhausted. So 13,473 steps all walking.
Day 38: My usual Friday, easy day - 13,000 steps exactly.
Day 39: My first visit to Drumchapel parkrun today. Its a 3 lap course with 2 main hills to contend with on each lap. By the third lap I was pretty much crawling up them! I would call it shuffling but definitely not walking! It is a tough course but I like it. The path is generally the width of your average pavement all the way round. So it doesn't really have the capacity to become a big parkrun in terms of numbers but that doesn't really matter as long as not too many people turn up. I wore my new trail shoes today which I didn't really notice - which is a good thing! Even with throwing in some more hills into my training runs it didn't really prepare me for this but hopefully next time I have a go at this parkrun I'll feel stronger up the hills and recover better on the downhills. Still managed a sub 30 mins again so all good. 12,882 steps.
Day 40: Sore legs after yesterday's run but I was going on holiday in the afternoon so needed to get the steps in early. Thought I might as well try a run and just see how it goes. Worst that could happen is I end up walking! I took it very easy and managed 3 miles then had 2 short walk breaks in the next 2 miles. So 5 miles and 10,000 steps done before 10 am. :-) 12,397 all together for the day as the folks and I headed for just south of Birmingham.
Day 41: Travelled between Birmingham and Paignton which was to be our home for the week. In between we visited relatives in Bristol and went to Cheddar Gorge for lunch and a nice stretch of the legs. When we got to Paignton we went for a nice walk along the sea front both before and after dinner. I did have concerns about reaching 10,000 steps on holiday, especially on the travelling days but had no problems at all. 12,725 steps today.
Day 42: Lots of exercise today. Went to Babbacombe model village in the morning which is an amazing place. So well done. Then a walk round Exeter in the afternoon. When we got back to the hotel which was on the sea front I had time to go out for a run before tea. Route choice was actually decided the moment I entered the town. The road which goes into Paignton starts off really high up before having a long and at times steep descent towards the sea front. So my plan was to see just how far I could run up it. The answer? Well after 3/4 of a mile of relentless uphill I had to take a walking break. About a minute later the hill levels out a bit to a more gradual ascent but I was done in by then. So decided to run/walk up to 1 and 1/2 miles then turn back giving me 3 miles. I flew back down. It was a lot of fun. Then after tea went for a nice walk along the sea front again. Second best steps day so far with 20,625. A very good day!
Now I would normally do stats now but as I was away I didn't take the stats on Wednesday. To summarise personally I had a very good week averaging 13,708 steps. My team is really starting to slip down the rankings sitting at 9000 + place at the moment. Some have not updated for a while but it seems as well like other teams are gradually doing more too. I'll try to resume usual order next week.
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